Pro-Metabolic Food Guide & Calculator: https://mikefave.com/040426/FREE-CALCULATOR-GUIDE

Work With Me: https://mikefave.com/040426/COACHING

0:00 Why every diet eventually stops working

1:01 Step 1: Calories — how to estimate your needs

2:35 Setting your goal: fat loss, maintenance, or muscle gain

3:29 What happens when deficits are too aggressive or too small

5:30 Step 2: Macronutrients — protein, carbs, and fat targets

11:34 Step 3: Meal structure — the four components of every meal

12:40 Step 4: Meal timing — spacing, overnight fasting, and why it matters

19:48 Step 5: Food selection — fats, prot ...