If you want to lose 30 pounds of fat by the end of 2025, copy this:

In this monologue podcast, Dan outlines a 16-step protocol for losing 30 pounds by the end of the year, drawing from his experience helping a client named Brian achieve significant weight loss and health improvements. The protocol includes eliminating alcohol, calculating daily caloric and protein intake, setting a meal schedule, prioritizing calorie and protein targets, and incorporating strength training and daily steps. Dan emphasizes the importance of sleep, stress management, and tracking progress, as well as the benefits of creatine and Vitamin D supplementation. He also stresses the importance of journaling and changing one's self-perception through language and mental rehearsal to ensure long-term success.