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Timestamps:
00:00 – The Real Reason People Fall Off During Holidays
(And why willpower isn’t the problem)
00:27 – Method 1: The Satiation Formula
The move that kills cravings before they start
05:09 – Method 2: The Protein Trap Most People Don’t Notice
Why “healthy” choices can still make you gain fat
08:40 – Method 3: The Rule That Prevents the Spiral
This one stops a bad day from turning into a bad week
14:16 – Method 4: The 2-of-3 Framework
The simple structure that keeps you in shape anywhere
17:10 – Method 5: Turn Holiday Calories Into Muscle
This is where almost everyone misses out
19:15 – Method 6: The Most Overlooked Fat-Loss Habit
It’s not training, food, or steps, but it controls all of them
21:11– Method 7: The Real Flex This Season
How to eat and live in a way that actually feels good
23:16 – Final Message + Coaching Invite
(No New-Year-New-Me nonsense, start now)
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