Most women hate tracking their food — and honestly, I get it.

Food tracking works.

It's one of the most efficient ways to lose fat and control results.

But it's also intrusive, annoying, and unsustainable long-term if you don't transition out of it properly.

In this video, I break down the exact 5-week blueprint I use with my clients to:

● Lose fat

● Regulate hormones

● Reverse diet properly

● Maintain results without tracking food forever

This isn't "just eat intuitively and hope for the best."

It's a structured pathway that rebuilds hunger cues, fullness signals, portion awareness, and metabolic stability.

You'll learn:

● When food tracking is useful (and when it's not)

● Why tracking forever actually backfires

● How cortisol, sleep, and recovery impact fat loss

● The 3 non-negotiables for losing fat

● The exact 5-week progression we use inside our coaching program

The 5-Week Fat Loss Reset:

Week 1: Slow meals to 20 minutes (reduce cortisol + overeating)

Week 2: Eat to 80% full (fix ghrelin + leptin signaling)

Week 3: Protein at every meal (boost metabolism + satiety)

Week 4: Fiber + veggies each meal (GLP-1-like fullness)

Week 5: Hand portions (or macros if needed) for real-life flexibility

This approach is designed for everyday humans — not ex-athletes or "grind harder" personalities.

If you want my Intuitive Eating Matrix that shows how to transition out of tracking without regaining fat:

👉 DM "INTUITIVE EATING" on Instagram @dylanaconrad and I'll send it to you.

Ladies — if you're sick of tracking calories, sick of MyFitnessPal, and sick of fat loss feeling like a full-time job…

this episode is for you.

In this video, I break down the exact 5-week habit-stacking blueprint I use with clients who want to lose fat without tracking a single calorie — sustainably, realistically, and long-term.

This isn't intuitive-eating chaos.

This is structured habit stacking — one simple habit per week that compounds into automatic fat loss.

What You'll Learn:

• Why calorie tracking isn't required for fat loss

• How eating slower immediately lowers calorie intake

• How to use fullness cues to stop overeating

• Why fiber and protein regulate hunger hormones (GLP-1, CCK)

• How to control portions anywhere without weighing food

• Why this approach works especially well for menopausal women

The 5-Week Blueprint:

Week 1: 20-minute meals

Week 2: Eat until 80% full

Week 3: Fiber + veggies at every meal

Week 4: Protein at every meal

Week 5: Hand-portion tracking (no scale, no app)

This system works because it fixes hormones, hunger, and behavior — not just calories.

👉 Want the full Habit Stacking Matrix?

DM me on Instagram "HABIT STACKING MATRIX" and I'll send it to you.

Subscribe for more no-BS fat-loss strategies for women navigating hormone changes.

Ladies — if you're on a fat loss journey but still want to drink alcohol without wrecking your metabolism, sleep, digestion, and hormones… this episode is for you.

Costco is actually one of the BEST places to buy clean, low-inflammation alcohol — if you know what to look for.

In this video, I break down my Top 5 Costco Alcohol Picks for Fat Loss, focusing on:

• Lowest inflammation

• Lowest sugar

• Lowest congener load

• Fewer hangovers

• Better digestion and recovery

Not all alcohol is created equal.

Poor-quality alcohol increases inflammation, stresses your liver, slows fat metabolism, disrupts sleep, and leads to multi-day fat loss stalls.

Cleaner alcohol choices make a massive difference in how your body responds.

In this episode, I cover:

• Why alcohol quality matters for fat loss and hormones

• The cleanest wine options at Costco

• The best red wines for digestion and bloat

• The lowest-inflammation spirits

• The best low-calorie, low-sugar alcohol option overall

Top 5 Costco Picks:

1. New Zealand White Wine (Sauvignon Blanc)

2. European Dry Red Wines (Pinot Noir)

3. Kirkland French Vodka

4. Kirkland Tequila Blanco

5. Kirkland Hard Seltzers

Alcohol doesn't have to ruin fat loss — you just need a smarter strategy.

👉 Want my full Costco alcohol list?

📲 DM me on Instagram "COSTCO ALCOHOL LIST" and I'll send it to you.

In today's episode, I break down the simplest fat-loss trick almost no one talks about —

stretching your meals to 20 minutes.

Most people eat so fast their body never has a chance to get out of stress mode, send fullness

signals, or regulate appetite hormones.

When you slow down, EVERYTHING changes: cortisol, GLP-1, cravings, digestion, metabolism,

even calorie intake.

Here's what we cover:

1⃣ Cortisol Drops

Fast eating keeps your body in stress mode → cortisol rises → belly fat storage increases.

Slowing down switches the body into "rest + digest,"

where cortisol naturally drops.

2⃣ Fullness Signals Kick In

Your stomach needs 15–20 minutes to tell your brain you're full.

When you rush, you overeat every time — even if you're trying to track calories.

3⃣ Natural GLP-1 Boost

Eating slower increases your body's natural GLP-1 (the same hormone Ozempic mimics).

More GLP-1 = fewer cravings, slower digestion, better appetite control.

4⃣ Better Digestion = Better Metabolism

More chewing, less bloating, better nutrient absorption — your gut literally works better, and fat

loss becomes easier.

5⃣ You Eat 20–30% Less Without Trying

Same food, same plate… but slower meals lead to automatic calorie reduction.

Fat loss without willpower or tracking — just pacing.

If you changed NOTHING else in your fat-loss journey and simply stretched each meal to

20 minutes, your hormones, cravings, and results would shift instantly.

If your appetite is out of control, cravings are nonstop, and you feel like you could eat the entire house…

this episode is for you.

Today I break down the Top 5 Whole Foods appetite suppressants that actually turn off food noise, stabilize hunger, and help you stick to your calorie deficit — WITHOUT stimulants, prescription drugs, or extreme dieting.

But before we dive into supplements, I start with a rapid lifestyle audit that most women skip.

Because if your sleep, cortisol, or training plan are off, NOTHING you take will fix your hunger.

Here's what we cover 👇

⚡ Lifestyle Audit (Critical for Appetite Control)

• Are you sleeping 7–9 hours?

• Is cortisol regulated?

• Is your workout triggering rebound hunger?

Fixing these lowers appetite before you take anything.

🥇 #1 – 5-HTP

Menopause tanks serotonin + dopamine → hunger skyrockets.

5-HTP boosts serotonin → boosts dopamine → fewer carb + sugar cravings.

🥈 #2 – Psyllium Husk

Acts like a natural GLP-1.

Slows stomach emptying → fullness hits FAST + lasts LONG.

Try eating right after taking it… impossible.

🥉 #3 – Ashwagandha

Reduces baseline cortisol by ~30%.

Lower cortisol = fewer cravings + less emotional eating.

🧠 #4 – L-Theanine

Smooths caffeine-induced cortisol spikes.

Prevents hunger before it hits. Best taken with your morning coffee.

🍏 #5 – Apple Cider Vinegar

Slows stomach emptying + increases satiety.

Improves fullness while your stomach signals catch up to your brain.

When used together, these five supplements crush appetite, reduce overeating, stabilize blood sugar, and help you stay consistent on your fat-loss plan.

📩 Want my full Top 10 Fat Loss Supplements from Whole Foods?

DM me on Instagram "FAT LOSS SUPPLEMENTS WHOLE FOODS".

If you're menopausal and on a GLP-1 medication or peptide

(semaglutide, tirzepatide, compounded peptides, microdosing, etc.),

this is one of the most important videos you'll ever watch.

Most women make the SAME mistake…

👉 Stacking GLP-1 with supplements and fat-loss agents that completely wreck their

hormones, digestion, mood, cortisol, insulin sensitivity, recovery,

and metabolism.

In this episode, I break down 5 things you should absolutely avoid while on a GLP-1,

especially in menopause when estrogen and progesterone have crashed

and cortisol + insulin resistance are already dysregulated.

You'll learn:

✅ Why Berberine + GLP-1 creates dangerous hypoglycemia & dizziness

✅ Why appetite suppressants (5-HTP, yohimbine, Griffonia, etc.) cause severe food aversion

• muscle loss in menopause

✅ Why high-dose stimulants + fat burners destroy cortisol regulation

✅ Why combining HRT + GLP-1 can overload estrogen pathways

✅ Why detox pills & liver cleanses slow digestion, block medication absorption,

and worsen menopausal symptoms

✅ The metabolic logic behind GLP-1 (satiety, insulin sensitivity, motility, fat oxidation)

✅ How to use GLP-1 safely while protecting muscle, hormones, and metabolism

✅ The #1 menopause hierarchy for fat loss (supplements come LAST)

If you're experiencing:

• Nausea

• Low energy

• Mood swings

• Dizziness

• Poor digestion

• Hypoglycemia

• Slow fat loss

• Cortisol symptoms

…THIS is why.

📩 Want my GLP-1 Microdosing Blueprint (schedule + meal plan + workout plan)?

DM me on Instagram "MICRODOSING GLP1" and I'll send it to you.

If you're a tequila girlie on a fat loss journey, this is the video the alcohol industry never wanted

you to see.

Most people choose tequila based on:

❌ "Additive-free"

❌ Celebrity hype

❌ Bottle aesthetics

❌ TikTok recommendations

❌ Blindly trusting the label

But additive-free is ONE variable out of MANY…

And drinking the wrong tequila can destroy your fat loss, gut health, sleep, inflammation levels,

and overall metabolic function.

In this episode, I break down 5 tequila mistakes that completely change how your body

reacts to alcohol — especially for women navigating fat loss and hormone health.

You'll learn:

🔥 Why Blanco is the least inflammatory alcohol

🔥 Why Reposado and Añejo increase congeners & inflammation

🔥 What Single NOM actually means and how to check it

🔥 Why multiple brands in the same distillery = inconsistent hangovers

🔥 Why "additive-free" DOESN'T mean high-quality

🔥 Why water source, fermentation, and distillation matter

🔥 How congeners impact fat metabolism

🔥 Why poor-quality tequila spikes cravings, anxiety, and next-day hunger

🔥 How to use AgaveMatchmaker.com to check brand quality

🔥 The 4 non-negotiables for "clean" tequila:

– Blanco

– Single NOM

– Additive-free

– 100% Blue Weber Agave

And YES — I show you EXACTLY how to look up any tequila to see whether it was made

cleanly or whether it's trash.

📩 Want my Top 10 Tequilas for Fat Loss + Hormone Health?

DM me "TOP 10 TEQUILAS" on Instagram and I'll send it immediately.

If you're on a fat loss or hormone health journey

and you shop at Whole Foods,

this is your complete Whole Foods tequila run

done the RIGHT way. 🥃

In this episode, I break down:

• The best tequilas you can actually buy at Whole Foods

• Why additive-free tequila alone is NOT the full picture

• What NOM numbers really mean (and why they matter more than most people realize)

• Which celebrity tequilas are actually single-distillery and consistent

• Why some "clean" tequilas are still low-quality for fat loss and gut health

• How tequila impacts inflammation, digestion, fat mobilization,

and hormone balance

We also talk about major brands like Casamigos, Don Julio,

Patron, Tres Agaves, Espolòn, Mi Gente, and Teremana —

and what their distillery sourcing actually tells you about quality.

If you're trying to enjoy tequila without wrecking your metabolism,

gut, or fat-loss progress,

this episode will save you money and inflammation.

📩 DM me "TOP 10 TEQUILAS" on Instagram @DylanAConrad

and I'll send you my full ranked tequila list ASAP

If you think you're just one supplement tweak away from massive fat loss…

this episode is going to hit you right between the eyes.

In this real coaching breakdown, I walk you through an actual conversation I had with a woman

who believed supplements were the missing piece to her fat loss and hormone health journey —

only to uncover that her training, recovery, nutrition, alcohol intake, and hormone optimization

were all out of alignment.

Inside this episode, I break down:

• The real menopause fat loss hierarchy (and why supplements come LAST)

• Why obsessing over stacks while ignoring recovery is a guaranteed plateau

• How alcohol, undertraining, and poor sleep sabotage hormone-driven fat loss

• How I coach clients through self-realization vs. giving surface-level advice

• Why most programs fail because they're built on outdated fitness and nutrition models

• The difference between general advice vs. real personalized fat loss strategy

• How supplements actually work best as adherence tools, not shortcuts

Supplements can absolutely support fat loss —

but only when the foundation is locked in.

If your hormones, nutrition, sleep, and training aren't dialed,

no stack on earth is going to save you.

If you're truly ready to get your foundation right:

📩 DM me "HABIT STACKING MATRIX" on Instagram @DylanAConrad

📩 DM me "MACRO TRACKING GUIDE" to get started the right way

And once those are locked in — then, and only then —

you earn the right to use supplements strategically.

If you're on a fat loss journey and still drinking random "additive-free" tequila, you're missing the biggest piece of the puzzle.

In this episode, I break down the Top 6 Single NOM tequilas that actually support gut health, fat oxidation, liver detox, inflammation control, and hangover reduction — not just what looks clean on the label.

Most people stop at additive-free, but that's only one variable.

I explain:

✅ Why Single NOM matters more than additive-free

✅ How multiple brands under one distillery destroys consistency

✅ How congeners impact hangovers, inflammation, and fat loss

✅ Why fermentation, distillation, and agave sourcing affect your metabolism

✅ Why some tequilas hit you clean one week and wreck you the next

We also break down the Top 6 Single NOM brands including:

Don Fulano

Volcan

El Tesoro

G4

Siete Leguas

Fortaleza

If you care about:

• Fat loss

• Hormone balance

• Gut health

• Liver detox

• Recovery

• HRV

• Sleep quality

• Inflammation

• Hangovers

This episode will completely change how you buy tequila.

🍸 Want my full Top 10 Approved Tequila List?

DM me on Instagram "TOP 10 TEQUILA" and I'll send it to you ASAP.