Pro-Metabolic Food Guide & Calculator: https://mikefave.com/040426/FREE-CALCULATOR-GUIDE

Work With Me: https://mikefave.com/040426/COACHING

0:00 Why every diet eventually stops working

1:01 Step 1: Calories — how to estimate your needs

2:35 Setting your goal: fat loss, maintenance, or muscle gain

3:29 What happens when deficits are too aggressive or too small

5:30 Step 2: Macronutrients — protein, carbs, and fat targets

11:34 Step 3: Meal structure — the four components of every meal

12:40 Step 4: Meal timing — spacing, overnight fasting, and why it matters

19:48 Step 5: Food selection — fats, proteins, carbs, and what to avoid

25:17 Step 6: Food quality — how to navigate it without going all or nothing

28:55 Bonus Step 7: Micronutrients

Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.