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Trying to lose 20 pounds but feel overwhelmed by conflicting advice?

In this episode, I break fat loss down into 3 simple levers that actually work: calorie deficit, daily steps, and exercise. Instead of extreme diets or endless cardio, you’ll learn how to start small, build momentum, and adjust these levers over time to create sustainable weight loss.

We cover how to set a realistic calorie deficit, why increasing your step count is one of the most underrated fat loss tools, and how strength training helps you lose weight without losing muscle. Most importantly, you’ll learn when and how to tweak each lever as your body adapts so you can keep progressing without burning out.

If your goal is to lose 20 pounds and keep it off, this episode will give you a clear, practical framework to follow.

Listen now and start pulling the right levers.

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Most people set massive goals for 2026 and burn out trying to change everything at once. In this episode, I talk about why thinking smaller actually leads to bigger results. By focusing on manageable habits and stacking small wins over time, you create real momentum that compounds into a complete lifestyle change by the end of the year.

This episode breaks down how to simplify your goals, stay consistent, and turn small actions into long-term results that actually last.

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Managing your diet over the holidays doesn’t mean avoiding food or stressing over every meal. Plan ahead by allowing some higher-calorie days and offsetting them with slightly lower-calorie days around them so your weekly intake still makes sense.

Enjoy the holidays, be present, and remember that progress isn’t ruined by a few meals — it’s built by what you do consistently before and after.

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Struggling to stay consistent with your workouts and nutrition when life gets hectic? In this episode, we break down how to fit exercise and healthy eating into a packed schedule — without sacrificing your time, energy, or social life. Learn realistic strategies to plan workouts, prep meals efficiently, and build routines that actually last, even on your busiest weeks.

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Showing up is the first step, but it’s not enough. In this episode, we break down what it really means to train with intent. From tracking your workouts and nutrition to holding yourself accountable outside the gym, progress comes from effort, not attendance. If you’ve been consistent but not seeing results, this episode will show you exactly what you’re missing.

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If you’re new to working out, figuring out how much protein you actually need can be confusing. In this episode, we break down the science behind protein intake, how much you should aim for, when to eat it, and how it supports muscle growth and recovery. Whether your goal is to lose fat, build lean muscle, or just feel stronger, this episode gives you a simple blueprint to fuel your progress without overcomplicating it.

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In this episode, we talk about the power of saying no — not just to junk food, but to the urges that pull you off track. Binge eating isn’t about hunger; it’s about habits, emotions, and control. Learn how to build discipline, recognize triggers, and take back ownership of your choices. One decision at a time, you can change your relationship with food and your body.

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In this episode, we break down whether your morning coffee is actually helping or hurting your fitness goals. From energy and focus to fat loss and recovery, learn how caffeine impacts your workouts, sleep, and overall transformation. If you’ve ever wondered whether coffee gives you an edge, or just a crash, this one’s for you.

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Discipline isn’t built by what you say yes to, it’s built by what you refuse. In this episode, we dive into the power of saying no, to food temptations, late-night cravings, and even the people who pull you off track. You’ll learn how setting boundaries strengthens your mindset, protects your progress, and keeps you aligned with your goals long after motivation fades

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Aging is something we all experience, but what’s really going on inside your body as the years pass? In this episode, we break down how your metabolism, hormones, muscle mass, and recovery change with age and what you can do to stay strong, mobile, and injury-free. Whether you’re in your 20s, 30s, or beyond, you’ll learn practical tips to fight back against time and train smarter, not harder.