Welcome to Day 1 of this transformative journey with CJ as he breaks down two of the simplest, yet most powerful levers for boosting energy, improving body composition, and regaining control over your health: fasted cardio and portion control.

💡 In This Episode, You’ll Learn:

• Why fasted cardio works: CJ explains how performing cardio on an empty stomach taps into stored fat for energy, making it one of the most efficient strategies for fat loss—especially for those short on time or new to training.
• The science behind fat-burning zones: Learn about how insulin sensitivity and glycogen levels influence your metabolism and why timing matters.
• Portion control redefined: This isn’t about restriction—it’s about awareness. CJ unpacks how portion sizes have quietly expanded over time, and how recalibrating your portions can transform your results without tracking every bite.
• The psychological edge: Hear how fasted cardio and portion control create daily wins, increasing discipline and building positive momentum that spills into the rest of your day.

Key Takeaways:

1. Fasted cardio isn’t magic—it’s timing meets biology. Doing low to moderate-intensity cardio in the morning before eating helps burn more fat by taking advantage of low insulin and glycogen levels.
2. Small portions = big results. You don’t have to eat tiny meals; you just need to eat just enough. Being mindful about portion sizes reduces excess calories without dieting.
3. Discipline builds confidence. Starting your day with a win—like fasted movement—sets the tone for the rest of the day, improving decision-making around food and productivity.
4. Movement beats intensity. A 30-minute walk in the morning while fasted is often more sustainable and effective than high-intensity sessions that burn you out.
5. Your environment matters. CJ shares practical hacks to shrink your portions—smaller plates, eating slowly, and reducing distractions—so you stay in control.

5 Things You Can Start Doing Today:

1. Walk Before Breakfast: Aim for a 20-30 minute fasted walk first thing in the morning. No need for intense workouts—just consistent movement.
2. Shrink Your Plate: Eat from a smaller dish to naturally reduce portion size. You’ll feel just as satisfied, without overeating.
3. Use Your Hand as a Guide: For meals, try the hand rule—protein the size of your palm, carbs the size of your cupped hand, and fats the size of your thumb.
4. Hydrate First: Drink a glass of water before your meals. It reduces hunger and improves digestion—bonus points if you add lemon or sea salt.
5. Slow Down Your Eating: Set a timer or chew each bite 20-30 times. You’ll notice when you’re full before overeating happens.

Final Thought: You don’t need supplements or hacks to start improving your health. What you need is action. This episode proves that consistency with the basics—moving fasted and mastering how much you eat—can create powerful change.

Listen now on YouTube, Spotify, or wherever you get your podcasts. Tag @shiftwithcj with your Day 1 habit—let’s build this momentum together.

#ShiftWithCJ #FastedCardio #PortionControl #Biohacking #HealthTransformation