Excess body fat = Suboptimal hormonal health 📉
Suboptimal hormonal health = Excess body fat 😔
It’s a vicious cycle 🔁
If you’re over 15% body fat, fat loss SHOULD be your 1st priority
Here’s a simple fat loss protocol 🧵

- 300 calorie/day deficit
- 15 min walk after meals
- 30 mins morning sunlight
- Resistance train 3x weekly
- 16:8 intermittent fasting
- eat mostly animal protein
- prepare all meals at home
- 15k steps/day
- HIIT 2x weekly
- Avoid PUFA & seed oils
- detox from xenoestrogens