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00:00 Intro
01:00 Disclaimer for the audience.
10 Ways to Visibly Change Your Body in 30 Days.
07:48 #1 Cut calories 5001000 below maintenance.
09:48 #2 Take 10k, 12k, 14k then 16k steps.
13:41 #3 – Cut carbs the most.
15:14 #4 Only eat unprocessed food.
19:21 #5 Eat over 1g protein per lb. of body weight.
21:30 #6 – High fiber targets.
23:04 #7 Introduce 1 higher calorie day a week.
26:25 #8 Lift weights 3 days a week full body.
29:22 #9 Prioritize sleep EVERY DAY.
32:18 #10 Zero alcohol, junk food, anything “bad.”
Related Links/Products Mentioned
Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
http://www.vuoriclothing.com/mindpump

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Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet.
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Processed foods make up 70 percent of the U.S. diet
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Mind Pump # 1982: Why You Need To Prioritize Lifting Weights In 2023
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Mind Pump Podcast – YouTube
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