I lost 23lbs of fat in 87 days.

It’s no rocket science — people just don’t know where to start.

Here’s the 8-step framework I’d use to do it again.

Please steal this 👇👇👇

The best way to implement any behavior change is to focus on one single action item at a time.

Only one.

After you have mastered that, then move on to the next.

1) Protein

Eating more protein is your highest priority for fat loss

Protein has many advantages. Here are a few:

- Keeps you full
- Increase calories burned at rest
- Helps maintain muscle in a caloric deficit

Protein Action Items:

- 4 meals a day with 40g+ of protein at each meal is optimal
- Eat 1-1.2g per lbs of bodyweight (0.7g if extremely overweight)
- Pre-sleep protein before bed to prevent muscle breakdown overnight
- Eat lean animal protein at every meal (meat, dairy, whey)

2) Fasting

Fasting has thousands of benefits, but I’d like to highlight:

- Ease of caloric deficit
- Increases growth hormone
- Cleans damaged cells (autophagy)
- Lowers insulin and blood glucose = more fat burning