30 Day Blueprint To Lose 20 Pounds Of Fat!

0:00 If you want to lose 20 pounds of fat in the next 30 days without starving, without tracking every bite, and without turning your life upside down, this is the blueprint to do it. It's sciencebacked. It's built for real life, and it works, even if nothing else has ease. You'll get everything laid out step by step, including the exact foods to eat, the habits to build, and the fat burning boosters that can help you get the results a lot faster with less effort. By the end of this video, you will have a complete plan to follow, not just for 30 days, but long after that, a lifestyle. There's a link to the downloadable guide in the description below with all the information that you need, including the recipes and the food list that I'm about to share with you. So, make sure that you grab a copy,

0:47 follow along. My gift to you, let's unlock some fat burning. Now, as you probably already know, if you want to lose fat, then you need to control insulin. And while most people focus on what they're eating, the bigger breakthrough is when you're eating. Because if insulin never has a chance to drop, your body never has a chance to switch into what I call fat burning mode. That's why the timing of your meals matter even more than the content of the meals, especially when it comes to stubborn fat. Now, this is where most people stay stuck. Even when they clean up their food, they're still eating all day long. A snack after breakfast, lunch, something sweet midafter afternoon, dinner at 6, and then a few bites, few snacks from the pantry before bed. It might not feel like a lot, but

1:33 studies show that the average person eats over a 14-hour window every single day. 14 hours we're eating. Digestive system constantly working on that. That means your body is constantly spiking insulin levels, constantly digesting, as I said, constantly being told to store fat. And it's happening right when your body is designed to do the opposite. Nighttime is when your body is built to burn fat, balance hormones, clean out the cellular damage. But it can only do that if the digestive system is shut off and insulin is down. It's low. This is why late night eating is such a problem. It blocks fat burning. It raises blood sugar overnight. It messes with your sleep and it leaves you hungry the next day. Even if you eat the same number of calories, you gain more fat when those meals are late. But when you flip the

2:18 schedule, everything changes. It's called early timerestricted eating, or as I like to call it, night fasting. You eat your meals earlier in the day, and you give your body a true break overnight. That one change does more than most people can believe. In clinical studies, people who followed this rhythm, eating between 8:00 a.m. and 300 p.m. lost 5.1 more pounds of fat in just 8 weeks compared to those who ate later. Even though both groups ate the exact same foods, they also lost more belly fat, improved insulin resistance, dropped blood pressure, and stabilized their mood and their appetite. Another study showed a 53%

3:06 lower risk of obesity in people who simply stopped eating earlier, even if their total fasting time was the same. And here's the best part about it. They didn't skip meals. They didn't count calories. They just shifted their eating window and the results followed. This approach works because it aligns with your body's circadian rhythm. You're eating when metabolism is sharp, active, and you're fasting when fat burning hormones, like growth hormone, are surging. In fact, growth hormone can increase by as much as 1,000% overnight when insulin stays low. That not only helps you burn fat, but also maintains muscle while you sleep. Okay, so now that you're hopefully sold on night fasting, how do you actually do this? I do it regularly. Now, the end goal is

3:53 simple. eat somewhere between a window of 7 a.m. to 2 or 3 pm. There are sometimes I don't have breakfast or maybe I'm just having coffee or liquids, but having a breakfast and then dinner or liner as I've been calling it, lunch/ dinner is around 3:00. You only eat two meals, breakfast and lunch. There's no snacking afterwards. That's the window where fat loss happens the fastest and the hormones reset most effectively. But if that feels like a leap, you can also ease into it. Okay, let me give you like what the next three days could look like as we're laying out, you know, in the next month dropping 20 pounds. Start with a 10-hour window. You pick your 10-hour window. I know schedules are different for some people. So, a 10-hour window, say 8 a.m. to 6:00 p.m. So, days

4:38 1, 2, and 3, just commit to that. 1% better. 1% better. 1% better. We're just going to take steps here. Little better. A little better. A little better. So, you're done at 6. You start 8 a.m. Now, days four through six, right? You're doing that for a couple days. Now, the next three days, tighten it down to 8 hours. Maybe 8:00 a.m. and 400 p.m. Just eating a little bit earlier, a little bit more planning. By day seven or later, then shift towards that 6 to 7 hour sweet spot. But try to finish up around 3 p.m. You don't need to be perfect, but you do need progress. And we need to be consistent with this. So, ease yourself into it and then get that consistency. Even 3 to 4 days a week of night fasting, though, can make a noticeable difference. And the chances aren't just on the scale. People often report deeper sleep because you're not

5:25 digesting all that food. Fewer cravings and steadier energy. And that's before the fat loss even starts. Now, we've reset your fat burning clock, right? We've dialed that window in. You've shifted your meals earlier in the day. You've given your body space to do what it's built to do. But if you fill that window with the wrong fuel, then you'll just spike insulin, stall your progress, and end up right back in storage mode. So, if you want to lose real fat and keep it off, lose it quickly. You've got to build meals with real foods. Now, I'm not so much concerned about quantity. We're not going to be counting calories. We want quality now that we've got our eating window and you can enjoy a lot of good foods. But, we want to make sure the real foods stabilize blood sugar, support your liver. That is the key to

6:11 weight loss and actually keep you full. So, here's what to focus on during your eating window. Clean protein. This is the number one thing that can fill you up, such as wild caught fish, grass-fed beef, organic chicken, uh you know, different collagen powders. These sources of clean protein, number one. Number two, healthy fats, avocados, olive oils, grass-fed butter. These foods in your foods, on your foods really help to give you a big nutrient dose. Number three is fiber. fiber richch foods like vegetables, kale, broccoli, spinach. The more fiber, the more full and then the better the weight loss impact. You're going to feel more full. Healthy herbs and spices like garlic, turmeric, cinnamon, and some optional smart carbs. If your insulin is

6:58 under control, your blood sugar is under control, your blood pressure is under control, then you could throw in some smart carbs. the ones with full fiber, the ones with lots of nutrients still involved with them. Beans, for example, berries could even count for that. A sweet potato could even count for that. And so, you can have a bit of those during that period of time. There are way too many great food options to cover in this video, but again, I've included all of them in the downloadable guide for this blueprint. You'll find that link in the description below. It also includes full recipes for breakfast and liner lunch. That way, you're not just guessing what to eat. You've got it all mapped out for you. All right, incredible resource that we built for you. Now, if you want to make sure that you hit your weight loss goal, there are a few simple powerful boosters that I recommend that you can stack on top of

7:44 the first two steps in this blueprint. Okay, these aren't extreme. You won't need long workouts or complicated plans. Just a few easy habits, one powerful supplement, and a strategy that can help you burn fat faster than you thought possible. All right, booster number one, a mini liver cleanse. Now, you could perform this any time, but you could do it twice in this 30-day period of time. It's one of the most effective boosters. It's a mini liver cleanse done twice in your first 30 days. Once around day 10, once around day 20 if you really want to just kind of plan it out, okay? But you can throw this in anytime. Now, here's why it matters. When you burn fat, you're not just losing weight. You're releasing stored toxins. That's because the fat that was holding on to things like pesticides, plastics, food chemicals, excess hormones are held on

8:31 by that fat. And when those toxins, that fat is released, those toxins are released, they go straight into your liver, your liver's got to deal with it. But if the liver is already overwhelmed, which a majority of Americans it is, and a majority of people around the world it is, then these toxins don't leave your body and then they get pushed right back into fat storage. And that's how people get stuck. Even when they're doing everything right, they get the rebounding effect. Lose a little weight, put it back on. So, think of this cleanse as a sort of a fat loss insurance. It helps your body clear the junk, that fat loss kicks up so that your results don't stall halfway through. So, here's how to do it. We're getting started with night fasting in the first seven days. We're starting on some of these great recipes. On day 10, let's throw one in and then again on day 20. And it could just be a little 3-day simple little cleanse. Okay? During

9:18 these three days, your job is very simple. Give your liver a break. Feed it only what helps clean it out and recover it. So, start each morning with some warm lemon water. It'll be a great habit to begin. Jump starts bile flow. It helps your liver clear out toxins. That could be done every single day, but especially just committing to three days, right? Once you kind of got your first 10 days in a groove and then plain black coffee without the sweeteners, without the, you know, sugar loaded creams. You could do a little bit of like an organic, you know, full fat one if you needed something in there. This activates liver enzymes and supports elimination. So, that's a good way to start your morning. And then for the meals, focus on the foods that support detox, the ones that help reduce and help support a normal inflammatory response. These are cruciferous vegetables. I eat a ton of these.

10:05 Broccoli, cauliflower, kale, Brussels sprouts. They're sulfurrier rich, which helps your liver bind the toxins and eliminate them. You need sources of sulfur to do it. Liver boosting greens like the tops of beets, radishes I do a lot. Arugula, dandelion could be good options to add in. These help thin and release your bile and your body's natural detoxification fluid and helps to break down fat. Bone broth, collagen, especially for the glycine. It's an amino acid that your liver uses for the repair and regeneration of it. garlic, ginger, turmeric calm down the the inflammation that's in the system that supports the bile production. And then low sugar fruits, Granny Smith apples,

10:51 berries, antioxidants that are loaded into these fruits that don't trigger insulin spikes that helps the liver do its job. So for a couple days, really focus on supporting that liver. Once you get a few days in, you're starting to tap into fat burning mode. Support the liver as it has to deal with those toxins by focusing in on some of those foods. Again, this is in the guide. Now, make sure we cut out anything that slows down the liver in the detox. Seed oils would be the number one on this list. These are harder to digest and they increase metabolic waste while the liver is trying to clean house. Processed foods of any type, grains, sugars, they spike inflammation. They inflame your liver. Dairy want to be careful of because it can be difficult to break down. It can contribute to sluggish bile flow. If we're going to have it, make sure that it comes from an organic

11:37 source. It's clean and it's not highly processed. Alcohol got to go to help save the liver. All forms of sweeteners got to go to save the liver. Even if you cut out some of the natural ones during those couple of days. Now, I'm okay with monk fruit. I'm okay with stevia. Um, those are fine. But just taking all the pressure off the liver, right? Just giving it a complete break. Artificial sweeteners and the alcohol can fuse your hunger signals and then they also slow down your detox. Also resist the urge to do snacking. Otherwise, your liver is busy all day and it's unable to focus on breaking down fat. We eat so often that our digestive system and our liver never get a break. And if you want to go even deeper, you can also include targeted supplements for the liver. There's three phases for liver detoxification. There

12:24 are different nutrients required, vitamins, minerals at each phase to move the toxins through the liver and out of your body. So, here's some of my favorites. Milk thistle can be taken to protect and regenerate liver cells. Knack is a child of cyine the amino acid and it helps to increase glutathione because cyine is a building block of glutathione. So knack it's very powerful antioxidant for the body. Bourberine can help to reduce the fat in the liver. Ox bile or bile salts and then also I'll include digestive enzymes. These are especially important if you've had your gallbladder removed or if you're experiencing a lot of bloating during

13:09 detoxes and during diet changes in the first 24 to 48 hours of using it. You might feel a little tired or a little foggy. It's very normal, right? When you start adding some of these things in because they're going to help your body break down fat and get rid of toxins. It just means your liver is finally releasing toxins that have been stuck in you for years. So, rest assured that by day three, most people notice less bloating, clearer skin, better digestion, and a flatter waistline. Next, if you want to multiply the fat loss that you're already seeing without more dieting or longer workouts, this one changes everything. Simply move your body the first thing in the morning before you eat. This is called fasted movement. So, if we're eating at 8 a.m., we get the workout done before we eat. It's the second booster that will help you reach your 20 lb goal in just 30

13:56 days. Here's why. When you wake up, insulin's low. Glycogen is most depleted. And so, when you move, your body reaches for stored fat as its primary fuel. It's burnt up the sugar in the muscles. It's burnt up the sugar in the blood system. And we hit it with a workout. And it doesn't need to be long. I do like intensity. It can be simple, though. It could be just going for a 10-minute walk or using body weight exercises like body squats or it could be a full body circuit which we teach. They're called 10-minute workouts. We have examples of them on YouTube and our members have access to hundreds of them. In 10 minutes, you can get your full workout in. That's it. It works because the timing matters even more than the intensity. But when you can make it

14:42 quick and intense, high intensity, short duration for 10 minutes and implement it before you eat in the morning, that's where we get the benefits. It goes way beyond fat burning. By the way, studies show that fasted movement spikes growth hormone by over 300%. Especially in people over 40. Your husband might need to hear that one. It helps you burn fat and preserve muscle, and it also improves insulin sensitivity for the entire rest of the day. So, it helps you optimally burn the rest of the food you're going to eat. Even a short fasted walk in the morning can lower your blood sugar response after your first meal. Keeping your metabolism then more stable for a lot more hours. So, if you want help getting started, I've linked a few 10-minute workouts in the

15:27 guide, just make this a part of your morning rhythm, and you'll start burning more fat before breakfast without needing to change anything else. So, you can check those out and give them a try. The next booster is moringa. It's also known as the miracle tree. This is one of the most nutrient-dense plants on the planet. 92, not an air, 92 nutrients, 46 different antioxidants. In multiple clinical studies, people who added moringa based blends lost two to six times more fat than placebo groups, even when they didn't change their diet or their workout. So, moringa added to that works by flattening the insulin spikes after a meal. A 21% drop in blood sugar was recorded in one study. Activating fat burning hormones like leptin and GLP-1

16:14 similar to the popular drugs of OIP but in a natural form and then blocking fat storage enzymes while increasing the release of stored fat and lowering cortisol, the stress hormone that keeps fat locked up in place right around the midsection especially. It even helps your body burn fat while you sleep because it supports leptin. It calms the inflammatory response, lowering overnight blood sugar swings, and it's something that I use daily. So does my wife. You know, take a scoop of it, take a capsule of it in the morning before food, and it can help shift your body back into fat burning mode. If you want to try it for yourself, I'll drop the link to the one that we use below. It's clean, it's organic, and it's dosed based on the research. No fillers, no gimmicks, just real maringa that works.

17:01 And with the final step, you now have the complete 30-day blueprint to lose 20 pounds of fat. And you've got a blueprint and some several boosters and tools that you can pick up, not with a crash diet, but with a sustainable rhythm that your body wants to follow. You've just gotten into a bad rhythm. You've just gotten into a bad lifestyle. And it's produced the bigger waistline and the conditions. The challenge then is can we challenge our body to shift our lifestyle habits to shift that rhythm? You can do it. And it starts with changing your eating and incorporating some night fasting. You've got movement. You've got delicious recipes. You've got some other boosters to add in. Now, what if you need to lose even more faster? In my next video, I'll walk you through exactly what I would do if I needed to quickly drop 30 lbs. And

17:47 these are real strategies that I've used with thousands of patients. And I break it all down step by step in the video. It's already been viewed by millions of people, so it's being a very helpful. I think it just takes another step deeper into wrapping your mind around how to make this lifestyle shift. I will include that link here. Click to watch it now and I'll see you over there.