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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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