Lecture 04 · WK 01 OPTIONAL
Week 1 Optional — Goals, Tracking & Prep
Mini-goals, tracking beyond the scale, meal planning & shopping, what diet struggles to expect.
Open lecture →
Lecture 06 · WK 02
Week 2 — Progress, Hormones & Meal Prep
Why progress isn't linear, hormonal pushback, honest tracking, 3 meal-prep strategies, training focus + rep ranges.
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Lecture 07 · WK 02 OPTIONAL
Week 2 Optional — Check-Ins, Compliance & Hunger
3 things to track weekly, compliance rule, the two levers, weekly check-in order, hunger management.
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Lecture 09 · WK 03
Week 3 — Training Smart & The Long Game
Training with intent in a deficit, calorie adjustments, the multi-phase view of fat loss, honest tracking, body recomp, why progress shows up in week 4-5.
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Lecture 10 · WK 03 OPTIONAL
Week 3 Optional — Volume Eating & Outsmarting Hunger
Volume eating principle, smart swaps (waffles vs popcorn, rice vs potato, Nutella vs watermelon), drinks for hunger, getting comfortable with uncomfortable.
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Lecture 12 · WK 04
Week 4 — The 30-90 Method, Hormones & Sleep
Why we don't cut carbs, the 30-90 pre/post fuelling method, the hormonal cascade of dieting, the 6-marker Shred checklist, sleep deep-dive.
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Lecture 13 · WK 04 OPTIONAL
Week 4 Optional — Social Situations & Discipline
3 ways to handle weddings/birthdays/dinners (visual match, calorie banking, smart off-plan meal). Plus discipline vs motivation.
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Lecture 14 · WK 05
Week 5 — Tuning Targets, Hunger & Eating Out
When to drop calories (and when not to), 5 factors that make food filling, the Satiety Index, mindful eating, Triple S lifestyle drivers, eating-out playbook + swaps.
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Lecture 15 · WK 05 OPTIONAL
Week 5 Optional — Diet Breaks & Refeeds
Diet break vs refeed, how to do a refeed properly, timing, the 4 conditions for earning one, what to check before reaching for more.
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Lecture 16 · WK 06
Week 6 — Stress, Cortisol & The DIAL Method
Sympathetic vs parasympathetic, the Pregnenolone Steal, 4 cortisol patterns, the intensification block, stress playbook, the DIAL method.
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Lecture 17 · WK 06 OPTIONAL
Week 6 Optional — Wants vs Needs & Making It Fun
The wants vs needs mindset shift, 3 questions to pause with, knowing your emotional triggers, why an enjoyable plan beats a "perfect" one.
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