You’ve been told your metabolism is broken. That carbs are the enemy. That your hormones are making fat loss impossible. Let’s cut the crap.

In this episode, I break down the only scientifically proven way to lose body fat—and why most women are spinning their wheels on all the wrong things. We cover what an energy deficit really is, what it isn’t, and how to actually apply this in your life in a sustainable way (without gimmicks, shame, or extremes). If you've ever felt like you're doing everything “right” and still not seeing results, this episode will help you stop second-guessing your body—and finally take action that works.

Here’s what you’ll learn:

• Why carbs, hormones, and metabolism aren’t the problem
• The truth about exercise and why it’s not a magic fix
• How your body stores and uses energy (and what to do about it)
• Why sustainable deficits beat extreme dieting every time
• 5 no-BS steps you can take today to make real progress

Fat loss is simple—but not always easy. You don’t need to be perfect, you just need a plan that actually respects how your body works.

Sources:

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The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968. A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects

Annual Review of Psychology, 66, 143–172. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective

JAMA, 305(21), 2173–2174. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men

Annals of Internal Medicine, 141(11), 846–850. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite | Annals of Internal Medicine

The Journal of Clinical Investigation, 47(9), 2079–2090. Effects of Adrenergic Receptor Activation and Blockade on the Systolic Preejection Period, Heart Rate, and Arterial Pressure in Man

Annals of the New York Academy of Sciences, 896(1), 254–261. https://doi.org/10.1111/j.1749-6632.1999.tb08117.x

Annual Review of Psychology, 57, 139–166. Sleep, Memory, and Plasticity

Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136

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