---
title: 'I''ve Studied Weight Loss for 30 Years, These Are The 4 EASIEST Ways to Lose 25lbs'
source: 'https://youtube.com/watch?v=WvquGKozo9A'
video_id: 'WvquGKozo9A'
date: 2026-10-27
duration_sec: 1985
channel: 'Dr. Mindy Pelz'
---

# I've Studied Weight Loss for 30 Years, These Are The 4 EASIEST Ways to Lose 25lbs

> Source: [I've Studied Weight Loss for 30 Years, These Are The 4 EASIEST Ways to Lose 25lbs](https://youtube.com/watch?v=WvquGKozo9A)

## Summary

This video presents four simple, science-backed strategies for losing weight, emphasizing sustainable habits over restrictive dieting. The creator, who claims 30 years of weight loss study, covers intermittent fasting, fiber-rich meals, protein pacing, and daily step tracking, while also addressing the chemistry behind weight loss plateaus and natural GLP-1 hormone boosting.

### Key Points

- **New Year's Resolutions Fail** [00:47] — More than 90% of New Year's resolutions fail, according to a study in the Journal of Clinical Psychology. The main reason is trying to take on too much; small, sustainable changes are more effective.
- **Skip Breakfast for Fasting** [01:52] — Skipping breakfast is a controversial but effective way to start intermittent fasting. A 2024 meta-analysis found intermittent fasting works as well or better than standard dieting for weight loss. Aim for 15 hours of fasting daily, gradually pushing breakfast back to noon.
- **Cortisol Considerations** [05:11] — Skipping breakfast may be problematic for those with chronically high cortisol (e.g., from stress or intense morning workouts). In such cases, skipping dinner might be a better option, though it has more variables.
- **Replace a Meal with a Big Salad** [06:44] — Fiber acts as a net for glucose, slowing its absorption and reducing insulin spikes. This helps maintain insulin sensitivity. Include fiber-rich vegetables like cucumbers, carrots, beans, lentils, and fermented foods like sauerkraut.
- **Protein Pacing Enhances Fasting** [10:30] — A 2023 study in the Journal of Obesity found that intermittent fasting outperformed a low-calorie diet when combined with 20-40 grams of protein per meal. Protein is filling and thermogenic, boosting metabolism.
- **Track Daily Steps** [14:36] — Tracking steps with a pedometer increased daily steps by 2,500. A 2025 meta-analysis in the Lancet found that 7,000 steps per day reduced all-cause mortality risk by 47%, cardiovascular disease by 25%, and dementia by 38%.
- **Summary of Four Steps** [17:49] — The four steps are: 1) intermittent fasting (15-17 hours), 2) eat a big salad for one meal, 3) protein pacing (20-40g per meal), and 4) track steps (7,000-10,000 daily).
- **Weight Loss Plateaus and GLP-1** [19:32] — Plateaus are real; the video explains how to naturally boost GLP-1 hormone to reduce food noise. Constant snacking keeps insulin high, and ultra-processed foods hijack fullness signals.
- **Gut as Appetite Control Organ** [23:45] — The gut is an appetite control organ. Fiber-fed bacteria stimulate L cells, which release GLP-1. Aim for 30 grams of fiber daily and 30 different plants per week.
- **Stress Turns Off Fat Burning** [25:49] — Chronic stress redistributes fat to the belly and increases cravings for high-fat, high-sugar foods. Lowering cortisol through walking, breath work, or yoga can help.
- **Five Action Steps for Plateau** [28:17] — 1) Close the kitchen between meals, 2) make first meal protein-forward (30g), 3) feed your gut with fiber and fermented foods, 4) lower stress load, 5) practice flex fasting (choose your own fasting windows).

### Conclusion

Weight loss is not about willpower but about understanding and leveraging your body's chemistry. By implementing these simple, sustainable habits—fasting, fiber, protein, and walking—you can naturally boost satiety hormones and achieve lasting results.

## Transcript

gonna give you the keys to the weight loss kingdom, I promise you. Because if loss kingdom, I promise you. Because if you are needing to drop 25 pounds fast, here's how you do it. And I have watched people drop weight using the principles
I've been teaching here on YouTube and my books for a while. And I'm really excited to break this down for you. So, let's start with this idea. I'm surprised at this next statistic that I'm going to tell you, but 40% of us are
still making New Year's resolutions. Okay, that that we need to change. We'll talk about that at the end of this video. But what's interesting is that if your New Year's resolution is to lose weight, I kind of have some bad news for
you. And that's that more of n more than 90% of New Year's resolutions will fail. According to a study in the Journal of Clinical Psychology, I actually was this
morning in my Reset Academy, which is our membership group, and I was getting everybody ready for the end of the year, and we were talking about what we need to focus on once we get through the holidays to the new year. And one of my
holidays to the new year. And one of my main recommendations is pick one thing you're going to change. Master one thing. The main reason that people don't hit their goals is because they try to take on too much and they try to do more
take on too much and they try to do more than they can actually handle. So here's the thing is that a 2020 study in the Journal of Applied Psychology, Health and Well-being found that the largest changes that you make, even if you do
changes that you make, even if you do one, are most likely to fail. So we need small sustainable changes. This is what small sustainable changes. This is what you do to lo drop 25 pounds quickly.
Okay, first one. This is going to be controversial. I'm This is going to be controversial. I'm telling you right now, and that is skip breakfast. Okay, let's just unpack breakfast for a
moment. Because breakfast has been one of the more controversial topics for fasters. And here [snorts] is why is that there are many other experts or I shouldn't say many. There are a handful of experts
out there right now that are talking about how important breakfast is for hormonal health. I'm also hearing some things out there about how if we know
things out there about how if we know cortisol spikes in the morning, why would we fast and and do a double whammy on cortisol, which that actually is an interesting thought and and we'll go into that in a moment. But before I do I
explain the I I go and and try to dive into helping you understand if breakfast is right for you or not, I want you to understand why skipping breakfast is so understand why skipping breakfast is so important for weight loss. So a huge
2024 metaanalysis found that intermittent fasting, are you ready? Intermittent fasting works as well or better than standard dieting for
weight loss. And if you want to lose a few pounds, fasting of course is a great tool. And the best part is it's simple. Okay, we already know we need to make Okay, we already know we need to make simple simple agreements to oursel. So
if you just get in the habit of skipping breakfast every day and eating at noon, you're now creating a new rhythm for yourself. And that new rhythm is not fast. And the first couple of days you're going to be you you'll be hungry
if you're eating breakfast. So, I always say push your breakfast back an hour. Get used to that. And if that's stay there for a moment, and then push your breakfast back another hour until you're at that noon mark. I like seeing people
get to 15 hours of fasting every single day to be able to start to lose weight. And I promise you, over time, this is going to get much easier. So what I like
about skipping breakfast and what do I not like about skipping breakfast? So let me go through that for a moment. One of the things that I have noticed is of the things that I have noticed is that the compliancy the of sticking to
fasting works better because we have more of a routine in the beginning of more of a routine in the beginning of the day. Whereas as the day goes on there's too many variables. We might hit a stressful afternoon. We might get
called, a friend might call and say, "Do you want to go out to dinner?" We might get home and we decide we want a night snack. There's too many variables at the end of the day. Where in the morning, what happens is you wake up, you have
your cup of coffee or your tea, and you're like, "Okay, I'm just going to start pushing breakfast back." We are better at routine in the morning than we are in the afternoon. So compliance is much better. Where skipping breakfast
much better. Where skipping breakfast can be a problem for some people is when our cortisol levels are high, like chronically high. You're under a tremendous amount of stress. You're working out really hard and you wake up
and you decide you're going to skip breakfast. That could be problematic because your stress of your day is up raising cortisol. You've naturally brought up cortisol in the morning. That's so biologically what is needed.
fasting. You've got this triple whammy of cortisol. And that is what throws off all hormonal health. So the skipping breakfast is so great for weight loss,
but I and for sticking to this fasting routine, but I highly recommend that if you're a frazzled o stressed out human that you might not skip breakfast. Maybe
dinner. It's just that it's a harder it's it there's more variables that can throw you off course. So, I really think that fa your fasting window is a personal preference based off your life. And if your target is weight loss,
skipping breakfast can often be a more simple activity that gets you the weight loss result that you want with fasting. If you are an extreme athlete and you need a lot of glucose for a workout in
the morning or you're an incredibly chronically stressed human, you may not skip breakfast. Maybe you're going to skip dinner. And we'll talk about eating windows and fasting windows here in a moment. But there's nuance in all of
this, which is why I wanted to give you two two examples there. Okay. Step two two examples there. Okay. Step number two, replace one meal a day with a big salad. Now, I'm going to give you two options on this. Here's what I love
two options on this. Here's what I love about fiber. Fiber is actually a net for glucose. So, when we eat and glucose spikes, if we eat a meal with lots of
fiber in it, it slows that spike down. I'll I'll tell you a funny story that um I haven't really told publicly before. When I was a freshman in college, I did the classic freshman 20. I know we say freshman 15. I gained quite a bit of
late weight and I was a competitive athlete. So, it was not it was not my coach wasn't really excited about the weight gain that I had. So, I ended up going to Weight Watchers. And if you anybody's done Weight Watchers, um
there's points and the points tell you how much you can eat of something. And the smallest points, the least amount of points were vegetables because fiber slows down the absorption of glucose into our body. And if you slow down the
absorption of glucose, the pancreas has to make less insulin. And if the pancreas makes less insulin, then you stay more insulin sensitive. So fiber is stay more insulin sensitive. So fiber is just crazy important for weight loss.
You could take one meal a day and you could just make it a salad and maybe maybe you put some protein just a salad in protein. I'm going to I'm I'm going to let you add some protein because protein is so important. 20 grams of
protein is so important. 20 grams of protein with every meal. And so, but you got to have bring that fiber in if you want to lose weight. So, one meal is a big salad. Now, if you want to do fiber at other meals, that's great, too. Um,
and it doesn't always have to be a pile of lettuce. So, here are some vegetables that are also fibery and can help. Uh, you know, cucumbers, carrots, tomatoes, celery, articho carts, uh, beans and lentils and chickpeas. Um, those
actually have a lot of fiber in them. Edamami, the soybeans, then you're getting some phytoestrogen. Quinoa, sweet potatoes, also a little more starchy, but a ton of fiber. and uh pickled our fermented foods, pickled
pickled our fermented foods, pickled cabbage and kimchi. So, you know, a lot of times my husband and I what we will do for dinner is we will do a protein and then we'll just put sauerkraut next to it and that's our meal and maybe
sometimes it'll be a sweet potato. So, sometimes you just do things that are a little more utilitarian so that you can stay on course with your health. Now, adding high quality protein is an option. Just make sure that it's 20
grams. Um, at least somewhere between 20 and 40 grams of protein with every meal. Combined with fasting is proving to be the ultimate weight loss tool. I did a
whole video on this. Um, we'll leave the link to that video below so you can check it out. Now, I encourage you also with this salad to dribble drizzle some olive oil on it. It's great in a squeeze of lemon. Olive oil is a great
polyphenol that will feed the microbes in your gut and the microbes in your gut are regulate your blood sugar. So if you've been on birth control, if you've been on antibiotics and you have a
decimated microbiome, there's not a lot of good microbes there. Yes, you're going to gain weight. So when we go into these fibery foods and we go into olive oil high in pe pol polyphenols all of a sudden we're feeding those microbes and
now you got your microbes working for you. We've got skip breakfast and intermittent fast. We've got add fiber in and so we're feeding microbes and we're slowing blood sugar down. And then the third tip is add in protein pacing.
So there I did a whole video on this but let me repeat it a bit. There was a 2023 study in the journal of obesity that compared intermittent fasting to normal
lowc calorie diet. And what they found is that the intermittent fasting is that the intermittent fasting outperformed the low calorie diet if you outperformed the low calorie diet if you included 20 to 40 grams of protein at
included 20 to 40 grams of protein at every single meal. So when you opened up your eating window, if you made sure that every meal had 20 to 40 grams then and you paired that with fasting, that was a better strategy for weight loss
than counting calories. So it's called protein pacing and the theory is that it would enhance enhance weight loss for two reasons. One is protein is the most filling macronutrient. So sometimes I just want to point out
that we make choices for weight loss because we can stick to them. This is why I like the morning routine with your fasting because you I just see people stick to it better. And so with protein, when I have people add in this protein
into every single meal, they become satiated. They're not hungry. And if they're not hungry, they're going to stick to eating good quality food throughout the rest of the day. So sometimes we have to make choices on
weight loss that are behavior oriented. Meaning if I do this, I'm going to be able to stick to it for a long time, which means ultimately I will lose weight over time as opposed to white knuckling it because a health influencer
said you should do it a certain way or you a new study came out said you should do it away, but it's just so difficult for you to be able to accomplish. This for you to be able to accomplish. This is why 90% of people fail at their re at
their resolutions, their New Year's resolutions, because they're doing what they think they should do, not what they know they could do. And I know you can single person do this. I know you can add in more fiber. And I know you can do
add in more fiber. And I know you can do this protein pacing. The other thing about protein is that it's highly thermogenic, meaning when you eat it, thermogenic, meaning when you eat it, your body has to raise its energy to be
able to break it down. It thermogenic meaning raising its temperature. Another way of saying that is it speeds up your metabolism. It raises that metabolism. Your metabolism is like a fire that's burning, burning, burning. And when you
put protein in as like the logs, all of a sudden the fire gets bigger and the metabolism starts burning a lot more. So those of you who feel like, oh, my metabolism is slowed down, then let's add in more protein. And what's
interesting with this study was that the and I and I did a whole video on this, but I just so excited I'm going to we've actually created a whole fat burner actually created a whole fat burner reset in my in my reset academy based
off this one study. And what the the study said or the final conclusion was study said or the final conclusion was that the group that did intermittent fasting with this protein pacing compared to the group who ate a normal
diet, meaning they probably had some of the ultrarocessed foods perhaps. and but they were calorie counting. Our old way of dieting that the the group that intermittent fasted and did protein pacing had two times greater overall
weight loss. And check this out, they had two times greater belly fat loss and they had a much greater appetite reduction. So, you're getting a better
reduction. So, you're getting a better result as well as being able to stick at it for long term. Okay. So, now we've got three really cool habits that is going to help you lose weight and you
can stick to them. Okay. Fourth thing, I love this one, too. Track your daily steps. So, I think another like dread that a lot of people have when they hit weight is they're like, I got to go back to the gym. I mean, anybody signed up
for the gym and you go in or you anybody belong to a gym and you go in and you're from in the beginning of January and by the end of the January they're all gone because it's boring. Now, if you're happy in the gym, I'm I'm excited for
you. But what's not typically as boring and people can stick to is 10,000 steps and people can stick to is 10,000 steps a day. Yes. So when you are tracking your daily steps, what we know and this was a 2000 review in Jamama found that
when people started tracking their steps by using a pedometer, I've used I've used Fitbits. I have um I downloaded an app on my phone that will do it. And so tracking is important is that when
tracking is important is that when people used a pom pometer, their daily people used a pom pometer, their daily steps went up by 2500 just by tracking alone. And weight walking according to a 2025 meta analysis in the Lancet,
2025 meta analysis in the Lancet, walking is great for fat loss as well as walking is great for fat loss as well as overall health. that they found that overall health. that they found that people who walked 7,000 steps per day
compared to people who walked 2,000 steps a day had a 47% lower risk of all steps a day had a 47% lower risk of all CO cause mortality. Had a 25% lower risk CO cause mortality. Had a 25% lower risk of cardiovascular disease and a 47%
decrease in cardiovascular mortality. 37% decrease in cancer mortality. 38% 37% decrease in cancer mortality. 38% lower risk of dementia, 22% lower risk of depression, 14% lower risk of type 2 diabetes, and a 28% lower risk of falls.
diabetes, and a 28% lower risk of falls. So, just by 7,000 steps a day. The other thing that walking does is you've got this right foot, left foot movement that calms the brain and tells the brain to turn down cortisol. So, a lot of people
who are gaining weight, they're gaining weight because their cortisol levels are going up. Cortisol gets stored around the belly and cortisol will make you insulin resistant. So, I've explained this here before on this channel, but if
you're new to the channel or you just popped into this video, is this daily popped into this video, is this daily walking, trying to get 10,000 steps a day is not just about burning calories or or you know, raising your metabolism
that it's also about bringing cortisol down. And when you bring cortisol down, down. And when you bring cortisol down, you will lose weight faster. So, I promise you this is not rocket science. It's much easier than you think. So,
You're going to start intermittent fasting. I like 15 hours if you haven't fasted before. If you're a regular faster, I think a daily routine of around 17 hours so you hit that autophagy mark can be really good. And I
encourage you to skip breakfast if you're not a completely stressed out human. and you're not going to do a really big workout in the morning right before right after you have your cup of coffee. Okay? So, we're going to skip
breakfast. Second thing is we're going to eat a big salad for one meal. And you fiber is going to fill you up. It's going to help with the blood sugar. You're going to do protein pacing where every meal has 20 to 40 grams of
protein. And you're going to track your steps. 10,000 is the goal, but if you between seven and 10, now we're in the ballpark. So now we've followed all the
rules, four simple steps. We know that New Year's resolutions get off because they're too complicated and these are tried and true. You're not at mercy to different and let's have a different plan so that you are able to stick to it
so that next year you you you will look back and be like this was the year that I finally dropped the weight. If you've tried any of these and they've worked great, put it in the comments below. And as always, don't give up on yourself.
Weight loss isn't that hard once you understand the formula. I know a lot of you are trying to lose weight. I look at your comments. I look at the efforts. I'm cheering you on. And I also know weight loss plateaus are real. And so,
what do you do when you've lost this weight loss plateau? And it becomes very seductive to want to reach for medication. I'm not here to shame anybody who's done that. But I am here to show you how to do it naturally
because your whole life you've been making this hormone that tells your brain it's not hungry. And if that hormone is hasn't been around for a while, the food noise has been up, you're going to want to listen to how
you can start to bring that hormone back for free. So here we go. Let's dive dive for free. So here we go. Let's dive dive in. First, it is GLP-1 hormone is really interesting because it slows gastric emptying, which is great in small
amounts, not in large amounts. We're coming back to that in a moment. It also coming back to that in a moment. It also signals fullness to the brain, which is again something that we should have periodically throughout the day, not all
day long. We'll talk about that. And it steadies blood sugar. So when the drugs flood the system, what happens is it creates a moment where the stomach slows
down its emptying. The blood sugar starts to normalize and signals start to tell the brain it's full. Don't eat anymore. Now let's go back to some of the habits that many of us have had over the years.
And one of them is constant snacking. Constant snacking. Although you think you're either helping your hunger or maybe it's the food noise, it's actually
maybe it's the food noise, it's actually a making you more hungry. So every bite a making you more hungry. So every bite of a food triggers insulin and grazing of a food triggers insulin and grazing all day never lets insulin fall. And so
your body never goes into an insulin insulin low state. And when it's not in insulin low state. And when it's not in an insulin low state, the food noise often comes in from the body and tells it to keep eating because that's what
it's used to. A body that is keeping insulin up. You have trained it. You trained it to be that way. Wasn't your fault, but you've been eating all day, snacking here and there, and all of a sudden you're bringing your insulin
levels up and it tells the body, "Keep insulin high." And so the food noise insulin high." And so the food noise kicks in. Number three is that the kicks in. Number three is that the ultrarocessed foods have hijacked your
fullness signals. Now, this one's a biggie because there was a free living trial in people with overweight or or obesity that they found that minimally processed diets led to greater weight
loss. So, these are like your real food without a label. These are your fruits without a label. These are your fruits and vegetables. Um, and your meats. Uh, they have when you look at a meal, ask or a food, ask yourself how many people
did it take to make this. If it was probably just a farmer that had to grow it and pick it, that would be more of a minimally processed food. And what they found is that when they switched people from an ultrarocessed food diet to a
minimally processed food diet, um there was greater weight loss and cardio metabolic improvements than if they restricted calories on these these uh
ultrarocessed diets. Um and this was done in the UK over eight weeks. Ultrarocessed foods also stimulate your dopamine centers. So your brain starts to think of food as dopamine. So it really messes up the signaling centers.
And you take that ultrarocessed food that's disrupting the fullness and you add that to eating, snacking all day long. And you have trained your brain to
eat food all the time. And if you have trained it, you can untrain it. And that's what I'm going to show you how to do. So now, first I want you to realize
that your gut, your this part of your body, your stomach, and your intestine body, your stomach, and your intestine is an appetite control organ. So think about that. The next time you eat, you are eating to tell the microbes and the
are eating to tell the microbes and the and the neurochemistry down there how to control your appetite. I find that fascinating because how many of us choose food based off of taste? We're like, "Oh, that looks good. I'm going to
eat that." But what you don't realize is that every single time you go to put something in your mouth, when it hits your gut, you are sending a ner a chemical uh message to your gut to tell it how you want your appetite signals to
it how you want your appetite signals to come to you. Fascinating, right? So when we do a low fiber low diversity of plants in and into our body, what plants in and into our body, what happens is we start to deplete key
happens is we start to deplete key hormones. So fiber is a very important food for the gut when it comes to appetite control. It's also great for metabolic control and blood sugar control. But you have fiberfed bacteria
control. But you have fiberfed bacteria in the gut that directly stimulate in the gut that directly stimulate something called L cells. And L cells something called L cells. And L cells release GLP-1 hormone. So if you would
like to send a signal to your gut and tell it, hey, stop sending me so many hunger signals. Remember, it's word chemistry. So you you eat something to tell the gut to perform a certain way so that it tells the brain a certain a
that it tells the brain a certain a certain message. You are going to want to increase your fiber because low diversity, low amounts of fiber are going to tell the gut that you want to eat more. And there were they say about
30 grams of fiber is what you're looking at every single day. Okay. Second thing at every single day. Okay. Second thing I want you to know is stress turns off I want you to know is stress turns off the fat burning switch entirely. So when
the fat burning switch entirely. So when you are under chronic stress, what you're telling your body is take all the fat that's on my arms and my breasts and my face and like just put it around my belly. And so all that stress goes
belly. And so all that stress goes around your belly and now and help makes you more hungry. I've done a ton of videos on this on cortisol and weight videos on this on cortisol and weight loss and it signals to your brain, hey,
eat more highfat, high sugar, high carbohydrate food. That's what I want. So, you're not eating fiber. And so, you're telling those guts, that gut is you're telling those guts, that gut is getting the message that it needs to amp
up the food noise. You're eating all day. And so you've got the insulin staying at this steady baseline which is telling your brain that you're going to eat all day. So when I don't eat all day, just make sure you keep giving me
that signal. You are under a tremendous amount of stress. And so you're telling your body, hey, take all the fat in other areas, put it around my belly, and increase my cravings for all the wrong things. Two more things I want you to
know on this is protein and fiber are nature's natural GLP boost. When you get 30 grams of protein at every single meal, you are raising your GLP1 hormone.
You are raising P Y and CCK. Uh, and you're lowering ghrelin. These are all you're lowering ghrelin. These are all satiety hormones. So, weight loss is not satiety hormones. So, weight loss is not willpower. It is chemistry. And fiber,
like I said, slows down the absorption of sugar, of glucose into your system, of sugar, of glucose into your system, and it starts to regrow and stimulate and it starts to regrow and stimulate the GLP1 hormone. Fasting is also
the GLP1 hormone. Fasting is also increasing your metabolic intelligence. So, when you give your gut a rest, we see insulin drop and we see this metabolic switch come back online. So, you could have a couple of months of
really, really bad eating where you gained weight and have tons of stress gained weight and have tons of stress and you just pop back into your natural habits of fasting like 13 to 15 hours. We're not talking big fasts and all of a
We're not talking big fasts and all of a sudden you reset your metabolic switch. So, here are your five action steps if you are looking to undo this weight loss you are looking to undo this weight loss plateau. First, close the kitchen
plateau. First, close the kitchen between meals. Stop the snacking. So, how do you get as far away from the kitchen and the snacks as possible? Let that insulin level fall so that you can reestablish this metabolic switch.
Number two, make your first meal protein forward. I would even say protein and fiber, but build everything around protein. Aim for 30 grams and you'll
start to bring those satiety hormones back up. Number three, you want to feed back up. Number three, you want to feed your gut. Add one fi new fibrous plant. Uh the research shows 30 grams of fiber a day and 30 different plants a week. So
they need to be different plants. So challenge yourself and count them. and then increase your fermented food and all of that will support these L cells and help these L cells start to make more GLP1 uh hormone for you so that
more GLP1 uh hormone for you so that food noise goes away. Okay, number four, lower your stress load. Stress redistributes fat, increases all those cravings. You can do this many ways. I did a whole video on foods that will
did a whole video on foods that will lower cortisol. I did a whole video on walking and how walking lowers cortisol. We will leave links for that in here so that you can learn about all the strategies. The the fascinating thing is
strategies. The the fascinating thing is that you can lower cortisol without like lowering your stress. Like how many of us have been sitting in those moments stressing." And you know you don't supposed to stress, but it's really hard
to stop stressing. Well, let's try a backdoor approach and let's start looking at things like walking. Um, let's look at breath work can be really helpful. There's some great research on lowering cortisol levels um that yoga
can do can lower your cortisol levels better than any type of exercise. So, you have a lot of things you can do to add in or mindsets you can change or activities you can do at home to bring cortisol levels down. And then number
cortisol levels down. And then number five is start to practice fa what I call five is start to practice fa what I call flex fasting. Flex fasting is where you are deciding your fasting length. You are deciding your eating and fasting
windows. I did a whole video on that. I'll leave it right here. Most importantly, I want you to know that it's not your genetics and you're not stuck. It's chemistry. And nobody gave you the chemistry lesson. And I just
gave you a great intro. If you're overwhelmed and you want an experience of this or if you're just want to like somebody to show you what to do step by somebody to show you what to do step by step, come join us for our burn fat like
a girl experience. We do this every couple of months where we take two weeks as a community and my reset academy and we guide you through a weight loss experience. Last round we just had a month ago, the average weight loss for
month ago, the average weight loss for we had 600 people sign up was 5.8 pounds in two weeks. That is an appropriate amount of weight loss. So if you want to join us for that, just put burn fat like a girl in the comments and my team will
a girl in the comments and my team will send you a link. Most importantly, and this is what I really, really want you to hear, you're not broken. It's you didn't mess up. It's not because you're undisiplined.
Weight loss is chemistry and you got to get the chemistry experiment right. And videos like this are helping you start to implement all of the different ex
parts of this chemistry experiment that you um that you are embarking upon. Stay you um that you are embarking upon. Stay curious. Figure out your path, but don't curious. Figure out your path, but don't beat yourself up because nobody gave you
beautiful things about these weight loss drugs is we're starting to look at weight loss through this chemistry lens. And most importantly, I don't want you to give up on you. There's too many things you can do. Too many things. And
hopefully this video started to give you a starting point. As always, I hope that helps. If you like this episode, be sure you subscribe to my channel and check you subscribe to my channel and check out every Monday I drop a new