→ 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio?In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more.Timestamps:02:06 – Why eating protein first = fewer calories consumed 06:07 – The 7,000 step rule (50% reduced mortality risk) 11:56 – 5 servings of fruits & vegetables per day 16:09 – How to reduce processed foods without restriction 21:21 – Sleep for fat loss: the bedtime alarm hack 26:00 – Sleep optimization (blue light, temperature, darkness) 30:26 – Minimal effective dose: lift 3x per week for 30 min 33:08 – Intermittent fasting & appetite control 36:12 – Meal planning: 2-3 staple breakfasts & lunches 41:27 – Rapid fire tips (hydration, grocery shopping & more)→ Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

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