In this episode, we break down the actual habits that move the needle for women who want sustainable fat loss, better energy, and a healthier routine that finally sticks.

No diets. No extremes.
Just the basics that work every single time —
when you repeat them.

What we cover:
• Why most people keep switching plans instead of mastering fundamentals
• How 30–40g protein per meal stabilizes hunger + builds muscle
• Why 7.5k+ steps outperforms cardio for daily fat loss + stress reduction
• The real reason lifting 3–5x/week changes your body shape
• Sleep, stress, and why 7–8 hours is non-negotiable
• Simple nutrition anchors: fruits, veggies, hydration, and electrolytes
• Sunday planning → the secret to consistency
• Why cutting caffeine after 2pm matters more than you think
• Daily journaling + morning sunlight = better mood, better decisions, better results
• How mastering just these 10 habits changes your damn life

Takeaway:
You don’t need a new diet.
You need the fundamentals —
done well, done consistently, done long enough to work.

If you want the exact coaching system I use to help clients lose 10–20% of their body weight (without burnout) 👉 DM me "QUIZ" on Instagram (@johanvesters_ocs)

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Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX