𝟏) 𝐒𝐥𝐞𝐞𝐩 = 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬⁣⁣ ⁣ Fat loss is sleep dependent. Most growth hormone (your not-so-talked-about fat-burning hormone) spikes between 12–2 a.m. To catch that window, be in bed by 10 p.m. You’re shredding and supporting muscle while you sleep.⁣ Muscle is your metabolic engine #yes⁣ ⁣ 𝟐) 𝐌𝐨𝐯𝐞 𝐫𝐢𝐠𝐡𝐭 𝐚𝐟𝐭𝐞𝐫 𝐲𝐨𝐮 𝐞𝐚𝐭 + 𝐦𝐨𝐯𝐞 𝐦𝐨𝐫𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐝𝐚𝐲⁣⁣ ⁣ If we’re going to eat, what we need to do is move for at least 20 minutes. Don’t sit because that will accumulate visceral fat… use the food you just had as energy for your walk instead of putting it aside in fat.⁣ ⁣ Daily target: We want 10-12,000 steps a day. Stand more than sit.⁣ ⁣ Optional finisher: simple HIT-on a walk count to 10 steps faster, then back to normal count to 10 steps; repeat 6 times. Short, not long.⁣⁣ ⁣ 𝟑) 𝐁𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 + 𝐡𝐢𝐭 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧⁣⁣ ⁣ Resistance training is non-negotiable: aim 3x/week and use the plus one rule on your last rep. Just 10 weeks of lifting can raise fat burning 7–9% more for up to 72 hours after sessions.⁣ ⁣ Protein per meal: 30-50g animal protein to hit 3-5g leucine, that’s the signal to build/keep muscle and cravings go away when protein goes up (supports leptin/ghrelin).⁣⁣ ⁣ BONUS tips for timing:⁣ ⁣ • Fruit: best post-workout with protein (never alone).⁣ ⁣ • Veg: load up on low-glycemic, high-fiber veggies during the day.⁣ ⁣ • Starches (potatoes/yams/I like sourdough bread, etc.): save for the evening meal to help sleep and recovery.⁣ ⁣ • If you’re into fasting: aim for 14:10 or 16:8 - feed well, fast well.⁣ ⁣ → Want the full training where I dive deeper into this for free? ⁣ ⁣ Comment “𝘽𝙀𝙇𝙇𝙔𝙁𝘼𝙏” and I’ll send it to ya

@Michale Hartte my supplements arrived

Grounding sheets are designed to mimic the effect of barefoot contact with the Earth by connecting to a ground port in an electrical outlet (or directly to a grounding rod outside). When properly set up, they allow electrons from the Earth to flow into your body, which can reduce inflammation, improve sleep, and calm the nervous system. However, the concern with grounding sheets comes from "dirty electricity" or stray EMFs in your environment- - If your home or bedroom has a lot of EMF pollution (Wi-Fi routers, smart meters, unshielded devices), and your grounding sheet is plugged into a wall outlet ground that's not clean, you might actually become a conductor for ambient EMFs. - This could increase voltage on your body at night, which is the opposite of what you want. - Some experts suggest using a grounding rod directly into the Earth outside (bypassing the house wiring entirely) for a cleaner connection and less EMF risk. So while grounding sheets can be beneficial, they’re not foolproof. Testing your home’s electrical grounding and ambient EMF levels with a voltmeter or EMF meter is highly recommended before using one long-term. Benefits of Grounding (Earthing) vs PEMF (Pulsed Electromagnetic Field Therapy) Grounding (Earthing)- - It’s passive and natural — you’re simply receiving the Earth’s electrons. - Helps regulate inflammation, cortisol, circadian rhythms, and reduces pain. - Especially effective for nervous system regulation and deep sleep. - It’s free and infinite when done outdoors barefoot (or with a clean grounding sheet). - Doesn’t require electricity or emit manmade frequencies. PEMF Therapy: - - PEMF uses manmade pulsed frequencies to stimulate cell repair, circulation, and energy production (ATP). - It’s often stronger and more targeted than natural grounding—especially useful for injuries, osteoporosis, or nerve damage. - But it’s not a replacement for daily connection to the Earth. - It can be expensive, requires a device, and must be used correctly to avoid overstimulation or unintended effects.