An executive-approved blueprint to drop from 30% to 15% body fat in 2025

Hey amigos,

I just dropped my daughter off at school—it’s the best feeling ever.

We sing, exchange ideas, and laugh, which puts me in the best mood.

Back in 2018, I needed three coffees just to get a hint of energy in the morning.

My testosterone levels were rock-bottom, I was living a pretty miserable life.

Little did I know that systematic adjustments to my lifestyle could bring me to where I am today.

Here’s one thing I learned, nothing changes if nothing changes.

The Lean Executive 2025 Protocol combines evidence-based strategies and sustainable habits into a 5-step blueprint designed for busy executives like you and me.

What You’ll Learn Today:

• The Strategy: Attain weight loss through optimised health FIRST.

• The Tactics: Apply intermittent fasting strategically.

• The Habits: The micro habits to 10x fat loss.

Step 1: Intermittent Fasting

The magic lies in its power to turn on metabolic flexibility—the ability to choose to use fat for fuel.

What Science Says:

• During fasting, your body depletes glycogen stores and starts burning fat through a process called lipolysis.

• Fasting also activates autophagy, a cellular "clean-up" that removes damaged cells.

• Improved insulin sensitivity reduces the risk of chronic disease.

Bonus Tip:
Start with a 12-hour fast (e.g., 7 PM to 7 AM) and gradually work up to 16/8. Pair fasting with lower-carb meals to optimize fat loss and avoid energy crashes.

Want to connect with me 1-1 to see if I can help you? Go here

Step 2: Macronutrient Precision

Knowing your macronutrient breakdown ensures you’re losing fat while preserving lean muscle.

What Science Says:

• High protein intake (1.6-2.2g/kg of body weight) stimulates muscle protein synthesis and mitigates muscle loss.

• Studies show that removing hyper-palatable foods (those high in fat and sugar) reduce decision fatigue and help maintain caloric goals.

Step 3: Daily Movement Milestone

Walking 8-10k steps daily might sound simple, but it’s a powerful tool for increasing your non-exercise activity thermogenesis (NEAT)—the calories burned through everyday movements.

What Science Says:

• NEAT can account for up to 15-50% of daily energy expenditure, especially in those who are otherwise sedentary.

Low-intensity, long-duration movement like walking doesn’t spike cortisol (stress hormone) the way intense exercise can, making it ideal for fat loss without recovery challenges.

Simply going from 2,000 to 8,000 steps a day can help you lose up to 25 pounds of fat over a year.

Step 4: Sleep Better, Not Longer

Sleep deprivation impacts every fat-loss lever.

What Science Says:

• Inadequate sleep reduces leptin (satiety hormone) and increases ghrelin (hunger hormone), leading to overeating.

• Chronic sleep deprivation impairs glucose metabolism, increasing the storing of calories as fat.

Step 5: Strategic Supplementation

Two supplements that will amplify results by filling nutritional gaps.

• Caffeine: A thermogenic compound that boosts fat oxidation and enhances endurance.

• Whey Protein: Its high leucine content is key for activating the muscle-building pathway, mTOR.

It’s not about hitting 15% body fat—it’s about building the foundation for a healthier, longer life.

That’s it for today amigos,

Hasta la vista!

P.S. When you’re ready, here are 3 things that might help:

1. Want to fix your posture for free? Go here
2. Want to lose stubborn visceral fat for free? Go here
3. Want to connect with me 1-1 to see if I can help you? Go here