Episode Details

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Part 2 of the series: Simplify. Shift built the foundation, this is where the scale actually starts moving. Herman and Brooks cut fat loss down to the few things that matter and give you permission to ignore the rest.

Also in this one: why "just lift heavy and hit your protein" won't move the scale on its own, the two levers that make a calorie deficit survivable, the honest version of starvation mode, why 90% of your burn happens outside the gym, and why you can stop playing macro Tetris.

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00:00 Skunks, new fences, and a Shift recap

05:02 No rush: why Shift comes first

07:30 It's a calorie deficit. That's the mechanism.

09:09 "Just lift heavy and hit protein" won't move the scale

11:25 Recomposition vs. actually moving the scale

16:41 The two levers that make a deficit sustainable

21:44 90% of your burn happens outside the gym

23:09 No magic step number: start where you are

29:08 Starvation mode, explained honestly

34:14 Skip macro Tetris: calories and protein only

36:56 Fiber: 25g/35g and why it's next year's protein