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0:00 - intro

2:00 - how long it really takes to "settle" at a lower body-fat

4:20 - why past failures with staying lean were important in succeeding this time

7:17 - why adapting your strategy is important

11:40 - things that don't work for me which I discovered

14:20 - the importance of social support

19:42 - preventing hedonic adaptation

25:56 - the reality of changing your body-fat set point

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