​​Alex Leaf – The Fat Loss Blueprint 2023

Introducing The Fat Loss Blueprint

LESSON 1: INTRODUCTION

• Learn about the health risks of obesity.
• Help you understand how metabolic dysfunction occurs and how to prevent it.
• Learn about why fat loss becomes more difficult the leaner you become.

LESSON 2: FAT LOSS FUNDAMENTALS

• The fundamentals to fat loss that you need to have in your routine if you want to be successful.
• Learn why a calorie deficit is necessary, what the best diet is for you, and how much protein you should eat.

LESSON 3: CIRCADIAN RHYTHM AND SLEEP

• Will help you energize your circadian rhythm to improve your hormones that regulate hunger and metabolic health.
• Learn how poor quality sleep sabotages your dieting efforts.
• Receive actionable interventions you can use to improve sleep and circadian rhythms.

LESSON 4: INTERMITTENT FASTING AND CALORIE CYCLING

• Discuss the different types of intermittent fasting and how they can improve your metabolic health.
• You’ll learn how to identify the right type of intermittent fasting for you, and which forms should be avoided.
• Learn about calorie cycling, diet breaks, and how they can keep the weight away.

LESSON 5: MEAL FREQUENCY AND MACRO TIMING

• Learn about the ideal number of meals to eat.
• Will help you set up your meals to optimize your body composition and metabolic health.

LESSON 6: ENERGY FLUX

• Change your thinking from “eat less, move more” to “eat more, move more”.
• Learn about the importance of energy flux in weight loss and appetite regulation.

LESSON 7: EXERCISE

• Understand the best type of exercise for fat loss and body recomposition.
• Learn how to schedule your exercise for optimal results.
• Learn about the benefits of fasted exercise.
• Develop an understanding of why leisure activity is more important than exercise.

LESSON 8: HORMESIS

• You’ll learn the reasoning behind “what doesn’t kill me, makes me stronger”.
• Overview of hormesis and why it matters for your metabolic health and body composition.

LESSON 9: SAUNAS AND HEAT EXPOSURE

• Learn about the benefits of heat stress for body composition.
• Learn how sweating detoxifies the body and why this matters for weight loss.
• Get a step-by-step guide to using saunas.

LESSON 10: COLD EXPOSURE

• Understand the metabolic benefits of brown fat and how cold stress activates it.
• Learn how to navigate different forms of cold stress to enhance body composition.
• Discover how to burn a couple extra hundred calories overnight with the turn of a thermostat.

LESSON 11: PHYTONUTRIENTS

• Overview of phytonutrients and how they exert hormetic benefits.
• Learn why high-dose antioxidant supplements do more harm than good.
• Receive a list of phytonutrients and foods that can boost liver function and help with detoxification.

LESSON 12: HEDONIC RESET

• Stop living to eat and start eating to live.
• Learn why food and flavor combinations mess with satiety.
• Get a low-food-reward diet template to help reset your palate.

LESSON 13: STRESS MANAGEMENT

• Overview of chronic stress and how it sabotages dieting efforts.
• Learn how stress impacts your hormones, body mass, muscle mass, and appetite.
• Receive actionable interventions you can use to reduce your stress.

LESSON 14: DIETING MINDSET

• Mindset hacks to overcome your limiting beliefs that sabotage your weight loss efforts.
• Are you an abstainer or a moderator?
• Understand the negativity bias and how to overcome it.
• Why willpower is fleeting and how to establish habits for lifelong success.
• Self-love and authenticity practices to show yourself compassion.

LESSON 15: WOMEN’S TIPS AND TRICKS

• Overview of fat loss and dieting through a women’s body.
• Learn about the menstrual cycle and how to take advantage of it for fat loss.
• How to deal with menopause and obtain the body you want.

LESSON 16: FAT BURNING SUPPLEMENTS

• No-BS guide to what supplements can help with dieting, fat loss, and appetite reduction.
• Learn clinically effective doses of each supplement and how to use them.
• Learn which supplements marketed for fat loss are a waste of money.

LESSON 17: NUTRITION MYTHS AND MISCONCEPTIONS

• Get answers to some of the most pervasive nutrition controversies.
• Is organic produce worth the cost?
• Is grass-fed beef healthier than conventional?
• Should you go gluten-free?
• Is fructose harmful?
• Are sugar substitutes safe?

LESSON 18: PUTTING IT ALL TOGETHER

• Learn about the body fat spectrums for diet, physical activity, and circadian rhythms.
• Get real-world examples of people implementing all the information in this program.