Super busy doctor with a packed schedule sheds 16 kg without extra gym time or a strict diet: here's the secret

We can't even think of the amount of stress a doctor undergoes every day. Early mornings, long shifts and emotionally taxing cases. Doctors don't even get to have a proper meal at times, let alone embark on a fitness journey and develop such an amazing body. If not the case before, it is definitely the case now.

Say hello to Simon Doyle, a 35-year-old physician from London who successfully completed his transformation process, reducing his body fat almost by half and gaining lean muscle.
It wasn't through squeezing a bit more time out of his day. It was through becoming smarter with the time that he had.

"I didn't look like me anymore," Doyle recalled, reflecting on how a shoulder injury sidelined his workouts for over a year. "And that really bothered me." Doyle explained to Business Insider.

What followed was a three-month transformation fueled by simple but calculated modifications: smarter workouts, smaller portions, and a specific protein goal. The result? His body fat dropped from an estimate of around 19% to 10%, and he emerged leaner, stronger, and more energetic—without pumping in extra hours at the gym or following a strict diet. In the process, he lost around 35 pounds (around 16 kgs)

Efficiency over excess
Before he got hurt, Doyle visited the gym regularly for about an hour every day, five days per week. But similar to most gym rats, he trained one or two muscle groups per session, dividing his time and compromising on his gains.

All that changed when he started training with coach Adam Enaz, who preferred full-body training. By training all the major muscles in each workout, Doyle maximized every minute.

He also adopted supersets—completing exercises such as dips and chin-ups or bench presses and rows with minimal rest between them.

“It’s important for me to be able to get the workout done in 50 minutes,” Doyle said. “I’m using my rest time to work different muscle groups.”

The result? Less time sitting around, more time building muscle and burning fat.


Lifting smarter, for a better life
Doyle began recording his lifts as well, using a progressive overload protocol to continue making gains. His sessions included three sets of no more than 12 reps. While Doyle had always been choosing relatively healthy foods, he wasn't seeing a difference in his body. That's because he wasn't keeping track of how much he was eating—and as he soon found out, exercise alone is not enough.

"Workouts are important but completely worthless without nutrition," he explained. "What I was missing was that I was receiving the portion sizes way wrong." Doyle began monitoring his meals, maintaining himself in a calorie deficit to burn fat, and had a 138-gram daily protein target, about 0.9 grams per pound of body weight, in accordance with scientific guidelines for muscle gain and fat reduction.

He did not follow a rigid diet or an expensive diet. He just continued in the practice of eating regular, balanced meals that contributed to him attaining his goals.

In the end, the inspiration we get is that it is important to show up, stay consistent, and choose what’s best for your health. Your body is your temple; learn to worship it.