The Fastest Way To Lose Stubborn Love Handles (Science Explained)

0:00 Good morning everyone. How are you all doing today? I hope everyone is doing fine. Today's lecture is related to a study that was conducted in 2019. A research group out of the University of Sydney published something that stopped me in my tracks when I first read it. They surveyed over 4,000 adults who had successfully lost weight through diet and exercise. These were not people who failed. These were people who did the work, stuck with it, and saw results on the scale. And when researchers asked them one simple question, which area of your body was the last to change and the hardest to lose fat from, the answer was overwhelming. Over 62% of respondents pointed to the same place. the sides of the waist, love handles, not the belly,

0:48 not the thighs, the flanks, that stubborn ring of fat that wraps around the waistline and refuses to move even when everything else has changed. And here is the part of that study that I found most revealing. When those same people were asked what strategies they had used to specifically target that area, the top three answers were AB exercises, increased cardio, and further calorie restriction. the three things that are least effective against love handles. Not because those people lacked effort, but because nobody had ever explained to them why love handles exist in the first place and why the mechanism that keeps them there has absolutely nothing to do with how many crunches you

1:34 perform or how many calories you cut. And that is exactly what today's lecture is about. Love handles are not a discipline problem. They are not a willpower failure. They are a hormonal instruction. Two specific hormones are standing over that fat giving the direct order to stay. And until you address both of them at the same time through the right interventions in the right sequence, those love handles will outlast every diet, every workout program, and every calorie deficit you throw at them. Today I am going to show you exactly which two hormones are responsible, how they feed each other in a self-reinforcing loop that makes love handles progressively harder to lose

2:20 over time, and a three-part protocol that breaks that loop by targeting both hormones simultaneously from completely different angles. Stay with me until the end because I am going to lay out a complete sample day that puts all three parts together into something you can copy and follow starting today. No guesswork, no complexity, just a simple sequence. But before I get into the physiology, I want to mention something that directly complements everything we are covering today. My ebook on metabolic fat loss takes the science of cortisol, insulin, visceral fat, and hormonal fat storage and organizes it into a complete 30-day protocol with

3:05 daily schedules, meal timing, food combinations, and printable tracking materials. So, if you want the full structured framework for applying everything in today's lecture, the link is in the comments below. Check it out after you finish watching. Now, let me show you what is actually happening at your waistline. Because once you see the mechanism, you will never look at love handles the same way again. Most people think of body fat as a general problem. They believe fat accumulates everywhere more or less equally when you eat too much and burns off everywhere more or less equally when you eat less. That model is wrong. And it is wrong in a way that specifically explains why love handles are so resistant to conventional fat loss. Fat distribution across your

3:52 body is not random. It is hormonally directed. Different hormones send fat to different locations with remarkable specificity. The fat on the back of your arms responds to one hormonal profile. The fat around your thighs responds to another. And the fat on the flanks of your waist, your love handles, is directed there by a very specific combination of two hormones working together in a self-reinforcing cycle. The first hormone is cortisol. And I need to explain cortisol's role in love handle formation at a level deeper than the simple statement that stress causes belly fat because the mechanism is more specific and more important than that generalization suggests. When cortisol is elevated, your body enters a state of metabolic vigilance. This is an ancient

4:39 survival program that has been operating in human biology for hundreds of thousands of years. Cortisol's message to the body is unambiguous. Danger may be present. Energy must be stored in a location that is central, accessible, and close to vital organs where it can be mobilized quickly if survival requires it. That location is your midsection. Not your arms, not your legs, your midsection. Specifically, the flanks and lower abdominal region where blood supply is rich and energy mobilization is fastest. Think of cortisol as a security officer whose single instruction is to take incoming energy and lock it in the central storage vault. The higher and more frequently cortisol spikes, the more aggressively fat is directed to that

5:25 vault. And here is the part that keeps people trapped. The fat that accumulates in response to cortisol is not passive storage. It contains an enzyme called 11 beta HSD1 that converts inactive cortisone from your bloodstream into active cortisol right there inside the fat tissue. Your love handles are not just receiving cortisol storage orders. They are manufacturing additional cortisol locally which drives more fat storage which builds more cortisol producing tissue which produces more cortisol. The vault is not just storing fat. The vault is running its own security operation, sending out orders to store even more. Now, the second hormone is insulin. Every time you eat, particularly when you eat carbohydrates, your pancreas

6:12 releases insulin to manage the resulting blood sugar rise. Insulin's job is to shuttle glucose into cells where it can be used for energy. Muscle cells, liver cells, brain cells. When insulin works efficiently, glucose enters cells, blood sugar returns to normal, and the system resets. But when your cells become resistant to insulin signal, which happens gradually through chronic overconumption of refined carbohydrates, constant snacking, and sustained elevated insulin levels, glucose has nowhere to go. It stays in the bloodstream. The pancreas responds by releasing even more insulin, trying to force the glucose into resistant cells. And when insulin remains elevated, it sends a direct fat storage signal that preferentially targets the abdominal

6:58 region and the flanks. Now, here is the critical piece that explains why love handles are so stubbornly resistant. These two hormones do not operate independently. They feed each other in a self-reinforcing loop. High cortisol makes insulin resistance worse by blocking glut, the protein transporter that allows glucose to enter cells. And insulin resistance keeps cortisol elevated because the metabolic stress of poorly managed blood sugar is itself a cortisol trigger. The two hormones spiral together, each one amplifying the other, while the love handles sit at the center of the loop, receiving storage signals from both directions simultaneously. This is why calorie restriction alone does not solve love handles. Aggressive calorie cutting raises cortisol as a

7:45 stress response, which reinforces the storage signal. This is why excessive cardio does not solve love handles. Highintensity exercise spikes cortisol dramatically. And in someone whose cortisol insulin loop is already running, that spike does not recover properly. This is why AB exercises do not solve love handles. They build muscle in the right area but do not touch either of the hormonal drivers that are keeping the fat locked in place. To actually lose love handles, you need to break the loop. And breaking the loop means targeting both hormones simultaneously from multiple angles. That is exactly what the three-part protocol I am about to walk you through is designed to do. If you are still here with me, go ahead and comment below the

8:32 word yes and I will know how many of you have been fighting this exact problem without ever understanding the hormonal mechanism behind it. And if you have not subscribed yet, do it now and turn on the bell icon because I deliver this level of honest science-based education every single week on this channel. Now, let us begin with part one, the 60-cond postmeal insulin reset. I am starting with this one because it is the simplest, the fastest, and the one that nobody is doing. And when I explain the mechanism behind it, you are going to understand why something this easy produces results that hours of cardio cannot match when it comes to love handles specifically. Here is what I want you to do. After every meal, starting with your very next one, stand

9:17 up and perform 10 slow, controlled air squats. No gym, no equipment. Right there in your kitchen, right there in your living room, right there in the breakroom at work. 10 squats, 60 seconds. Done. Now, let me explain why this works at the physiological level. Because the mechanism is genuinely elegant and it targets the insulin side of the love handle loop with a precision that most people have never encountered. When you eat a meal, particularly one containing carbohydrates, your digestive system breaks those carbohydrates down into glucose. That glucose enters your bloodstream and your blood sugar rises. Your pancreas detects that rise and releases insulin to manage it. Insulin's job is to open the doors on your muscle cells, liver cells, and other tissues so

10:04 that glucose can enter and be used for energy. When those doors open efficiently, glucose leaves the bloodstream. Blood sugar returns to normal, and insulin drops back down, no problem. But when your cells have become resistant to insulin signal, those doors do not open properly. Glucose stays in the bloodstream. The pancreas responds by releasing more insulin harder and louder, trying to force the doors open. And that elevated insulin circulating through your body with nowhere to send the glucose sends a direct fat storage signal to the flanks of your waist. That is the insulin side of the love handle equation. Here is where the air squats change everything. When your large muscle groups contract, specifically your quadriceps, your hamstrings, and your glutes, which are the largest

10:50 muscles in the human body, they activate a set of glucose transporters called GLU T4. And here is the critical detail that most people have never been told. Glut transporters can pull glucose out of the bloodstream and into muscle cells without needing insulin at all. They operate through an insulin independent pathway that is activated purely by muscle contraction. Think of GLUT4 transporters as emergency exits on the side of the building. The main doors, the ones insulin controls, might be jammed, but when you contract large muscles immediately after eating, you throw open the emergency exits and glucose floods into muscle tissue where it gets burned as fuel instead of being stored as fat. The result is remarkable.

11:36 Blood sugar comes down faster. The pancreas does not need to release as much insulin. The insulin spike that would have sent a fat storage signal to your love handles is blunted at the source. Not through medication, not through restriction, through 60 seconds of muscle contraction timed at exactly the right moment. And the research on this is not speculative. A 2024 study published in the Scandinavian Journal of Sports Medicine took a group of overweight men and had them break up their sitting with short squatting bursts after meals. The results showed that post-meal blood sugar was significantly better compared to sitting still. And here is what surprised even the researchers. The squatting protocol outperformed a 30inut continuous walk for post-meal glucose management. Squats

12:21 beat walking, not because walking is ineffective, but because the legs contain the largest muscle groups in the body. And when they fire simultaneously during a squat, the glucose vacuum effect through glut activation is substantially more powerful than what a gentle walk produces. 10 air squats, feet shoulder width apart. Drop until your thighs are parallel to the floor. Chest up. Stand tall. Controlled tempo after every meal, breakfast, lunch, dinner. Three times a day, you are intercepting the insulin spike that drives fat storage to your love handles. 60 seconds of effort three times a day, targeting the exact hormonal mechanism that keeps love handles locked in place. And here is a bonus application. If you

13:06 work a desk job, perform 10 air squats every hour throughout the day, not just after meals. Prolonged sitting keeps glu4 transporters dormant. Hourly squats keep them periodically active, which maintains insulin sensitivity across the entire day rather than allowing it to deteriorate through 8 hours of continuous sitting. If this has already changed how you think about love handle fat loss, hit the like button right now and tell me in the comments whether you have ever tried any form of postmeal movement and what you noticed. I want to know how many of you have intuitively felt the difference without understanding the glut mechanism behind it. Now let's talk about part two, the morning cortisol window. Part one handles the insulin side of the loop. Part two handles the cortisol side. And

13:54 the window where cortisol does the most damage to your love handles is not the afternoon. It is not the evening. It is the first 60 minutes of your morning. What you do in that window either calms cortisol back into its natural rhythm or pours fuel on the fire that is driving fat storage to your flanks. Let me explain why the morning matters so disproportionately. Cortisol follows a natural circadian rhythm. It peaks sharply in the first 30 to 60 minutes after waking. This is called the cortisol awakening response and it is supposed to happen. That morning peak gives you alertness, energy, and the ability to function. The problem is not the peak. The problem is what happens after it. In a healthy rhythm, the morning peak is followed by

14:40 a steady decline throughout the day, reaching its lowest point in the late evening. In someone with love handles and an active cortisol insulin loop, that decline never happens cleanly. Cortisol stays elevated throughout the day and the love handles receive a continuous fat storage signal that never fully shuts off. But here is what most people do not realize. The actions you take in the first 60 minutes of your morning have a disproportionate influence on whether that cortisol peak resolves cleanly or stays elevated for hours. And most people are doing three things every morning that stack additional cortisol on top of the natural peak, driving it higher and keeping it elevated longer than biology ever intended. The first mistake is reaching for your phone within minutes

15:26 of waking. Emails, notifications, news, social media. Every one of these introduces a micro stress stimulus that triggers additional cortisol release during the window when cortisol is already at its daily maximum. You are stacking stress on top of stress before your feet have touched the floor. The second mistake is drinking coffee on an empty stomach in that first 30 to 60 minutes. Caffeine directly stimulates cortisol release. When you consume it during the cortisol awakening response, you are adding a pharmacological cortisol stimulus on top of a biological one. The two stack together, driving cortisol higher than either would produce alone. And the elevated level takes significantly longer to come back down. The third mistake is staying

16:12 indoors under artificial light. Your body's circadian system uses natural light as the primary signal for anchoring the cortisol rhythm. Without that signal, the morning peak drifts, the decline becomes shallow, and cortisol spends the day in an elevated plateau rather than a clean descent. Now, here is the fix. Three steps performed in the first 30 minutes of waking that cost you nothing and require no additional time in your day. Step one, get outside into natural daylight within 10 minutes of waking. 5 to 10 minutes of natural light exposure on your eyes, no sunglasses, hits the supraismatic nucleus in your hypothalamus and sends a powerful timing signal that anchors the cortisol peak and initiates a steeper, cleaner

16:58 decline. Have your clothes and shoes ready the night before so there is no friction between waking and getting outside. If you live somewhere dark or the weather makes it impossible, a bright light therapy lamp held close to your face for 10 minutes produces a meaningful substitute signal. Step two, delay your coffee to 60 to 90 minutes after waking. I am not asking you to give up coffee. I drink it every morning myself. I am asking you to let the natural cortisol peak rise and begin its decline before you add caffeine on top of it. When you delay coffee to the 60 to 90 minute mark, you get the full energy benefit of caffeine without the cortisol stacking effect that drives fat storage to your love handles. This is one of the most impactful single changes

17:44 you can make, and it costs you nothing except a shift in timing. Step three, eat protein within 30 minutes of waking. Part of the morning cortisol elevation, especially in women, is driven by the body responding to low blood sugar after the overnight fast. When you provide protein early, you stabilize blood sugar and send a signal to the adrenal glands that the body is nourished, safe, and does not need to maintain emergency cortisol output. Two to three eggs, eggs with Greek yogurt, eggs with cottage cheese, a protein shake if whole food is not practical. The specific source matters less than the timing. Protein within 30 minutes of waking tells cortisol to stand down. Three steps. Morning light, delayed coffee, early

18:30 protein. Performed consistently, these three interventions pull cortisol back into its natural rhythm. Within the first 2 weeks for most people, the fat storage signal to your love handles begins weakening not because the love handles changed, but because the hormonal instruction driving them has been interrupted at its source. If you are still with me, comment below the word steps so I know how many of you are tracking with the real science today. And if someone in your life has been struggling with stubborn love handles despite doing everything right, share this lecture with them right now. They are not failing. They are fighting a hormonal loop they did not know existed. Now let's move to part three, the meal sequencing system. Part one handles insulin after the meal through muscle

19:16 contraction. Part two handles cortisol through morning rhythm correction. Part three handles insulin before it even spikes by changing not what you eat, but the order in which you eat it. And the research behind this is so clean and so replicable that once you see it, you will never eat a meal the same way again. The system is called protein first, fiber second, carbohydrates last. And the mechanism is rooted in how your gut processes food sequentially rather than simultaneously. When you eat carbohydrates first on their own, they break down into glucose rapidly. Glucose floods the bloodstream. Insulin spikes hard to manage the surge. And that sharp

20:03 insulin spike is the fat storage signal that goes straight to your love handles. But when you eat protein first, something fundamentally different happens. Protein triggers the release of a gut hormone called glp1, glucagon like peptide 1. And GLP1 slows gastric emptying, meaning food leaves your stomach more gradually. and enters the bloodstream as a controlled trickle rather than a flood. By the time the carbohydrates from your meal finally reach the bloodstream, your system has already been primed by protein and GLP1 to handle them with a fraction of the insulin response that eating carbohydrates first would have produced. If that hormone sounds familiar, it

20:49 should. GLP1 is the exact hormone that ompic mimics synthetically. You are producing the natural version of it simply by eating your protein before your carbohydrates. After protein, eat your fiber, vegetables, salad, any fibrous component of your meal. Fiber creates a physical gel-like mesh in your gut that further slows carbohydrate absorption. By the time the carbohydrates arrive last, they are passing through two layers of protection. The GLP1 from protein has slowed gastric emptying. The fiber mesh has created a physical barrier that prevents rapid glucose absorption. The insulin spike that would have occurred if carbohydrates had been eaten first is

21:34 dramatically blunted. And this is not theory. Research published in diabetes care had pre-diabetic subjects eat the exact same meal, exact same calories, exact same macronutrient composition, but in different orders. When protein and vegetables were consumed before carbohydrates, the post-meal blood sugar spike dropped 29% at 30 minutes and 37% at 60 minutes compared to eating carbohydrates first. Same food, same calories, different sequence, dramatically different hormonal result. The beauty of this system is that it works everywhere. At home, plate your protein and vegetables first, leave the rice or potatoes for last. At a restaurant, eat your main protein and

22:20 your salad before touching the bread basket. At a family dinner, same principle. No counting, no restriction, no eliminating anything from your diet. Just rearranging the order and letting your gut's own hormonal response do the work. Now, by the way, if you want the complete mealbymeal protocol that integrates all three parts of today's lecture into a structured 30-day plan with specific food combinations, portion guidance, and timing strategies, my ebook on metabolic fat loss covers everything in actionable detail. The link is in the comments below. Check it out after today's lecture. Now, let me put all three parts together into a single day that you can copy and follow starting tomorrow. Because understanding each part individually is valuable, but

23:06 seeing how they sequence together across a real day is what turns this from interesting science into a protocol that actually changes your waistline. The night before, lay out your clothes and shoes so there is zero friction between waking up and getting outside. This sounds trivial, but it is not. The difference between people who do the morning protocol consistently and people who abandon it within a week almost always comes down to whether they remove the small barriers the night before. Shoes by the bed, clothes on the chair, and the decision has already been made. The moment you wake up, do not reach for your phone. Do not check emails. Do not open social media. Get dressed and get outside within 10 minutes. 5 to 10 minutes of natural light on your eyes. If you have a balcony, that counts. If you can stand by a window with direct light exposure, that counts in bad

23:53 weather. If it is dark where you live, a bright light therapy lamp close to your face for 10 minutes provides a meaningful signal. The goal is anchoring your cortisol peak so the decline that follows is steep and clean rather than flat and prolonged. Do tell me in the comments if you're watching from places where the sun is nowhere to be seen. Let's see what we can do for you in the future lectures. Now, within 30 minutes of waking, eat a high protein breakfast. Two to three eggs is the simplest foundation. Pair them with Greek yogurt or cottage cheese if you want to push the protein content higher. If whole food is not practical on a given morning, a clean protein shake works. The target is 25 to 40 g of protein in this first meal. This stabilizes blood sugar, sends cortisol, the standown signal, and provides the amino acids

24:38 your muscles are most receptive to using after the overnight fast. And here's the important detail. When you eat this breakfast, eat the protein first. If your breakfast includes any carbohydrate component, oats, fruit, toast, eat the protein before you touch it. The GLP1 response from protein will slow gastric emptying so that whatever carbohydrates follow produce a blunted controlled insulin response rather than a sharp spike. The meal sequencing system starts at your very first meal. After breakfast, 10 slow, controlled air squats right there in your kitchen. 60 seconds glu four transporters activate. Glucose gets pulled into muscle cells and the post-meal insulin spike that would have sent a fat storage signal to your love handles is intercepted before it reaches its peak 60 to 90 minutes

25:24 after waking. Now you have your coffee. The natural cortisol peak has already crested and begun its decline. Caffeine adds its energy boost without stacking a second cortisol spike on top of the first. Have the coffee with or after food if possible. The presence of protein and fat in your stomach buffers the interaction between coffeey's chlorogenic acids and your gastric lining and further prevents unnecessary cortisol elevation. Midm morning. If you work a desk job, perform 10 air squats every hour. This is not a workout. It is a metabolic maintenance habit. Prolonged sitting allows glut transporters to go dormant and insulin sensitivity to deteriorate progressively throughout the day. Hourly squats keep the system active. 10 squats, 30 seconds. Set a

26:10 quiet alarm on your phone if you need the reminder. Lunch. Same sequencing principle. Eat your protein first. At least half of your protein portion before you touch anything else on the plate. Then your vegetables or salad. Then whatever carbohydrate component your meal contains. Rice, pasta, bread, potatoes, all of it goes last. No restriction on what you eat. No calorie counting, just the order. The two protective layers, GLP-1 from protein and the fiber mesh from vegetables, are in place before carbohydrates arrive. The insulin response to the same meal is dramatically lower than it would be if you ate the carbohydrates first. After lunch, 10 air squats. You know the mechanism now. G LU T4 activation. Insulin independent glucose clearance.

26:56 60 seconds. Done. Afternoon. If you want a second cup of coffee or a matcha, this is the window. Green tea and matcha contain EGCG, a compound that supports fat oxidation and nudges the body toward using stored fat for fuel. One to two cups of matcha across the day, consumed clean with no milk or sugar, provides a meaningful metabolic support signal without interfering with the cortisol rhythm that your morning protocol established. If you want an additional tool, one tspoon of apple cider vinegar in a full glass of water 10 minutes before lunch or dinner. The acetic acid in apple cider vinegar slows gastric emptying and activates AMK, a cellular energy sensor that improves insulin sensitivity. This is not essential to the protocol. It is an amplifier. Start

27:42 with one tablespoon and increase to two once your gut has adapted. If you have never used it before, do not start aggressively. Your stomach needs time to adjust. Now, let's talk about dinner. Same meal sequencing. Protein first, fiber second, carbohydrates last. After dinner, 10 air squats to close out the day, and finish eating at least 3 hours before bed. This overnight window allows insulin to fall to baseline during the hours when cortisol should naturally be at its lowest, creating a sustained period where neither hormone is sending a storage signal to your love handles. That is the complete day. Morning light, early protein, delayed coffee, protein first meal sequencing at every meal, 10 air squats after every meal and hourly at your desk. Optional apple cider vinegar and matcha as amplifiers. Dinner

28:29 finished 3 hours before sleep. Nothing here is complicated. Nothing is expensive. Nothing requires a gym membership or specialized equipment. Every single element is targeting the two hormones that are keeping your love handles in place. And the compounding effect of running all of these together consistently day after day is what produces the visible change that no amount of crunches or calorie restriction could achieve on its own. Now let me address the questions that I know are forming in your mind right now because these are the same ones that come up every time this protocol is discussed. The first question is this. How long before I see visible change in my love handles? The honest answer is that this protocol operates in layers. The first layer, improved energy, reduced afternoon crashes, and decreased

29:14 sugar cravings, typically shows up within the first two weeks. This is the cortisol rhythm resetting and glut function improving. Your cells are getting fuel again instead of starving while glucose sits trapped in the bloodstream. You feel the difference before you see it. The second layer, visible softening and reduction of the love handles, typically begins around weeks 3 to four. When the insulin cortisol decoupling has been consistent long enough to reduce the active fat storage signal, the love handles start feeling less firm, less dense. Waistband fit changes. The flanks begin responding to what the rest of your body responded to much earlier. The third layer measurable in sustained reduction in waist circumference typically becomes clear around weeks 8 to 12 when the full

30:01 protocol has been running consistently and the cortisol producing fat tissue itself has physically shrunk enough that local cortisol production decreases meaningfully. If you are at week three and your energy is back, your cravings have quieted but the love handles have not visibly changed yet, you are not failing. You are between layers. The hormonal environment has shifted. The fat is losing its protection. Stay with it. The second question is this. Can I do other exercises instead of air squats? The principle is large muscle group contraction immediately after eating. Air squats are the most practical and effective option because they engage the three largest muscle groups simultaneously, quadriceps, hamstrings, and glutes, which maximizes

30:46 the glut activation and glucose clearance effect. But if squats are not possible due to injury or mobility limitations, any lower body movement that contracts large muscles will produce a meaningful effect. Standing calf raises, body weightight lunges, even wall sits. The key is timing and muscle recruitment, not the specific exercise. It must happen within 15 minutes of finishing the meal. And it must engage large muscles rather than small ones. Arm curls after dinner will not produce the same glucose clearance effect because the biceps simply do not have the muscle mass to create a meaningful glut response. The third question is this. What if I am doing intermittent fasting and do not eat breakfast? If you practice intermittent fasting and your

31:33 eating window does not include a morning meal, the morning cortisol protocol still applies fully. Morning light and delayed coffee work regardless of when your first meal occurs. When your eating window does open, apply the meal sequencing system to your first meal. Protein first, fiber second, carbohydrates last, and perform air squats after every meal within your eating window. The protocol adapts to any eating schedule. The principles do not change. Only the timing of the meal dependent elements shifts to align with your fasting window. However, I do want to note something specifically for women. Research consistently suggests that women's cortisol response to extended morning fasting is more pronounced than men's. If you are a woman dealing with stubborn love handles and you have been practicing long

32:18 fasting windows without eating until noon or later, the morning cortisol elevation from the combination of the cortisol awakening response and extended fasting may be actively working against you. Consider eating protein within the first hour of waking, even if it means shortening your fasting window and observe whether the love handles begin responding differently over the following four weeks. And now, if you have watched my full lecture today, I must genuinely salute your attention. Please go ahead right now in the comment section and tell me which of the three parts surprised you most and which one you are starting with tomorrow. I genuinely want to hear from you and your comment helps someone else in the community recognize the same pattern and take action. And for my complete 30-day protocol that takes every element of

33:05 today's lecture and organizes it into a structured daily plan with meal guidance, timing strategies, food combinations, and printable tracking materials. My ebook on metabolic fat loss has everything you need to go from understanding this science to living it consistently. The link is in the comments below. Check it out today because the gap between knowing what to do and actually doing it every day is where most people lose their progress. That ebook closes that gap. Now, if you want to watch more of my lectures on fat loss, do check out this playlist on your screen for more lectures. Thank you so much for joining me in today's session and as always I will see you in the next lecture very soon on