Hey Reader,

Most people overcomplicate fat loss. They chase every new diet, program, and hack—only to spin their wheels. But the truth? Success comes from the ruthless execution of the basics.

This newsletter is sponsored by the Look Great Naked Blueprint —50% off until Sunday at 11:59 PM EST.

25 Simple Tips to Get Lean for Summer

1. Hit 8-10k steps per day.
2. Eat protein with every meal (1g per lb of body weight).
3. Sleep at least 7 hours per night.
4. Prioritize whole, unprocessed foods.
5. Strength train 3-4x per week.
6. Keep workouts under 60 minutes.
7. Hydrate—aim for 3-4L of water daily.
8. Stop snacking mindlessly.
9. Plan your meals ahead of time.
10. Track your food intake—data eliminates drama.

​Head here to get the full list.​

Watching TV While Eating Can Make You Gain Fat

A recent meta-analysis of 23 studies found that eating in front of a TV—or even scrolling your phone—leads to increased calorie intake. Interestingly, the biggest impact wasn’t on the meal you ate distracted but on the next meal. If you don’t feel as satisfied, you may eat more later in the day.

Why does this happen? Hunger isn’t just about energy balance—it’s psychological. Your brain estimates fullness based on indirect signals like stomach pressure and food appearance. If you’re distracted, you miss these cues, leading to overeating.

Fix it: Focus on your meal. Eat without distractions. This one habit alone can help you cut unnecessary calories without changing what you eat.

The Issue With Too Much Caffeine

Caffeine is a weapon—use it wisely. Too much and you’ll wreck your sleep, spike cortisol, and make fat loss harder.

Signs you’re overdoing it:

• You “need” caffeine just to feel normal.
• You crash in the afternoon.
• Your sleep quality suffers.

Want to quit or reduce caffeine intake (without withdrawals)? Watch this now.​

The Power of Doing One Thing at a Time

Studies show that the human brain can only truly multitask when performing automatic behaviors like walking. For anything requiring conscious effort, “multitasking” is just task switching—constantly flicking your focus back and forth.

The result? Slower progress, more stress, and half-baked results. This is true both with high leverage work tasks and your fitness.
If you’re serious about transforming your body:

• Pick ONE goal (fat loss or muscle gain).
• Commit to it for 8-12 weeks.
• Ignore everything else.

Master one thing, and you’ll make 10x the progress.

🔥 Client of the Week: Grant Schenk from San Diego

Grant, a busy executive, just dropped 10 lbs while juggling work and life during the first 30 days in our elite coaching program. He said, “The program has taught me how to enjoy the gym again. The workouts are dynamic, and the diet plans are clear. I know exactly what to do and when.”

If you're ready to take the guesswork out of fitness like Grant… Apply here now.​

Cheers,

Eric