In this solo episode, Josh breaks down exactly how to lose 4kg in 6 weeks using a simple 5-part framework: calories, protein, training, sleep, and steps. No fads, just the minimum effective dose that lets you drop fat, keep (or build) muscle, and actually stick to the plan for six weeks straight.

[0:16] How to lose 4kg in 6 weeks

[1:02] The 5-part fat loss checklist

[3:04] Setting a sustainable calorie deficit

[4:00] Why protein makes fat loss easier

[11:23] Step targets, averages, and plateaus

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