Lose 20 in the Next 12 Weeks by Doing This

0:00All right, buddy, I want to give you the exact plan here today to lose 20 pounds and keep it off in just 12 weeks. This is not some type of marketing based message. I'm going to give you the clear cut plan and this is something that I've been helping my clients with now for over 26 years. So dating all the way back to 1996 where I first got into the health wellness fitness space field. And I want to share with you a formula that you can give to pretty much anyone and it will work for you. There's not necessarily any specific secrets, but I do use a stepped approach and this stepped approach has made it far easier for my clients over the past three decades. I'll also share with you that we've done this now with over 300,000 one-on-one appointments. Not everybody has wanted weight loss, but truthfully, about two-thirds of people over 70% of people do. And many people want to lose between

1:00the 20 pound to maybe 30 pound mark. So that's why I chose 20 pounds here today. It's realistic and I'm going to share with you exactly how to do that, especially losing that first seven to 10 pounds in just about three weeks time. All right, let's dive into the plan here today. I'm going to give you lots of different options and I'm going to share with you this stepped approach. So the first one is this. Now, I don't want you to wait for a special occasion or the new year or after the next wedding or holidays or whatever it might be to lose weight. You can't do that. There's always going to be something. Literally, they're always being obstacle and I'm going to build in how you can still have cheat meals, flex meals, whatever you want to call them. All right. So we're still going to build all that in, but the best time to start is right now, even if the holidays are right around the corner, even if your best friend's wedding is going to be in two Saturdays for now, still begin. There's never any good time to begin. Honestly, they're literally isn't you like,

2:01oh, no, this is going to be the best time because I'm going to have three dedicated weeks, something will come up. Like life is not static, something will come up. All right. So now that we've had this established that you're just going to start, we're going to get into it. The first item, although there's actually one more note I wanted to give you. It's that when people come to us, and again, we work with, I don't know, 50 or 60,000 or more lab clients a year. So it's a lot, right? It's a lot of data. And I will share with you almost nothing. Almost nothing will do more for your health and longevity than getting to a healthy weight. That doesn't mean six pack abs and it doesn't mean beans, you know, super skinny. That's not what it's about. A healthy body weight for you. The larger your waist, the larger your neck, the greater, essentially all cause mortality, heart disease, high blood pressure type 2 diabetes cancer risk. So just reducing those

3:02is for the five causes for mortality. I'm telling you right now, getting to a healthy weight, not necessarily for any vanity based purposes, although there's nothing wrong with that, is going to do more for your health than pretty much anything else, right? People are talking about taking creatine and making tend to my riboside and, you know, all these great things. Fantastic. None of that is going to do more for your brain health or your aging or heart health than losing weight. Losing weight will always be number one. And now don't mistake me with saying too thin, I'm saying, I healthy body weight. Okay. So we'll leave it at that. Now let's get started. So what do we begin with? You probably already figured this out, right? But I'm going to give you a step to approach. We're starting with the 21 day functional medicine detox. If you don't want to use the equal life one, that's totally okay. I give you the exact plan at stevencobald.com slash detox. And I give you a free course as to how to do it at stevencobald.com slash courses. So

4:06free plan at stevencobald.com slash detox is literally an infographic. This is how we do it. And there's a free course if you really want to dive in depth as to why it works. It's 21 days, it is very straightforward. It's a seven day detox repeated three times. So it's a 21 day functional medicine detox. It works better than anything else. It's also guaranteed. Again, no sales, no marketing. You can follow your favorite functional medicine companies detox. But it should be set up like the one at stevencobald.com slash detox. Since I don't think anyone has helped and seen more success stories that are functional medicine detox in 21 days. With you just following the plan, you don't need to even know how it works. You don't need to know about a topology and intermittent fasting and blood sugar regulation or hormone regulation and decreasing. You don't have to know any of that. It just works. If you follow the plan exactly how it is, right? Your shake fast days are days one and two. You move it in day three, shake plant based lunch, another shake, paleostyle

5:09dinner. You do that for the next four days. You repeat. It's all you have to do. You will lose seven and 10 pounds. If you don't have a podcast for you because now we know it's a metabolic issue. We know that there is a thyroid issue, potentially cortisol issue, potentially an estrogen dominance issue. If you don't lose seven and 10 pounds in those 21 days, we know that and you can run the stress minimum metabolism test and then we can help you repair that. So like remember every piece of data tells us what to do. So we'll again help you with that. All right. But most people will lose seven and 10 pounds. If you have a lot more than 20 pounds to lose, you could lose more than 10 pounds. I'm just not going to say that you are, especially in this example, what we've had people lose 21 pounds and 21 days. Why? Very inflamed and they had 50 or 60 or more pounds to lose. So it was easier for them to lose weight. They dropped inflammation. Inflammation is inflammation is a lot of inflammatory water weight. Yes, you're losing body fat as well, but not all body fat, right? Okay. But that's weight that you didn't need to hold. It's inflammation. We're balancing things

6:10back out toxic water weight of a whole podcast and that too. Why don't I link up a bunch of these at stevecraball.com slash 3869. I can't link up any products, but I can link up information. So I'll do that. Okay. So during this detox, you're doing nothing, by the way. Nothing. Just your regular day. You know, if you're not exercising right now, don't start exercising. I nobody's going to tell you that. If you're not doing extra walking right now, don't start doing extra walking. You are just doing this detox and nothing else. I've done this with clients for decades. I could tell you this works. All right. Because remember, we're doing a step to approach. It's just 21 days. You only have one thing to focus on. It's literally three nutritional supplements and food. So you're only focused on that. That's all that you're focused on. Okay. So now seven to 10 pounds lost in those 21 days. Now here's where we're all I'm getting. We're almost halfway there until even three weeks. Now what do we need to do? Okay. So now the next thing that we're going to do is on day 21 or day 22 after we finish the 21 days, we're going to have a

7:11nice little cheat meal, call it a flex meal, whatever you like. It's not a whole day, but it's one meal of anything that you would like. Whatever you would like, don't gorge yourself, but have a nice meal, have whatever you would like. For me, I love pasta and I love some good bread. If it's bad bread, bad pasta, I'm not eating it, but great pasta, great bread reminds me of my Italian grandmother. I love it. And that's special to me. That's going to be a nice little meal for me. And I might split a dessert with my wife. That's it. That's that's from having. That's delicious. I enjoy it. Sure. Maybe we'll get an appetizer and that's the meal. Okay. What's that doing? It's resetting and leptin and ghrelin levels that can actually be beneficial. And also I don't feel deprived because I know it was coming. Okay. Great. Now I'm back on the plan. What am I doing? I am following the how not to detox after a detox plan. I'm going to link up the podcast. It is essentially a smoothie for breakfast, a paleo or plant-based lunch and the paleo style dinner. All of that's laid out for you. Okay. So now we're following that, but we're adding in 7,500 to 10,000

8:17steps a day. Is this a lot? No. Because most people are getting 3,500 steps a day. So it's an extra about 30 minutes of walking. So yes, you're going to add 30 minutes of walking a day. I'm not asking you to do strain training yet. I'm not asking you to do any cardio. All I'm asking for is walking, just walking in addition to your healthy diet. And if you don't have one of the apple watches or Roops strap or ring, Garmin, all the different things, Fitbits, right? You can just buy of 599 or 999 cheap pedometer and clip it right on your pocket. And you can just use that. And it will just track your steps. Because all we're interested in is steps. That's it for right now. It's all we're doing, right? So we've got our 21 day detox following our how not to detox after detox diet and we're adding in our steps. We'll weight loss slow down at this point. Yes. You're going to lose somewhere about a half a pound to a pound a week. No problem. We're still going to be at about that pound a week. No issues at all. And then what are we going to do for our next supplement protocol?

9:24We're going to follow the Medevolve system for a little bit of a boost. It's going to improve thyroid levels, cortisol levels, sleep, thermogenesis. It works on five parts of fat burning. And blood sugar is the fifth one. So now you're going to take the 2 a.m. capsules, the 2 p.m. capsules. And ideally the three nutritional supplements that all humans should take. Daily nutritional little support, shake for breakfast, two omega-3s with dinner, vitamin D3k2 at breakfast. That's it. Like this is a simple stack. People spend $15 on a bag of goji berries at Whole Foods, right? We don't need any of that other stuff. We're just focused on 20 pounds and 12 weeks. And this is exactly how to do it. All right. So we go from the detox. We have a flex meal. We start to add it and walking with a normal meal plan three meals a day. We're doing or ideally 12 to 16 hours of intermittent fasting in an ideal world. You stop eating by six o'clock at night and you don't begin eating till eight to 10 in the morning. If you can, go to 10 o'clock,

10:25have breakfast at 10 a.m. Have lunch around 1130 because you're smoothies quick to digest. You drink it over a course of an hour and you have dinner at 5 5 30. Okay. That's the plan. You're using the med of all system to keep that one pound a week of weight loss going. Now let's say after four weeks or so, we're seven weeks in, you start to plateau. This is where we're going to begin our strain training twice a week. Okay. You can begin it sooner if you want. If you've always been strain training, keep strain training. I'm not keeping you from that. But this is what we're going to add it in. So we are adding in two days a week of circuit weight training. We're not going to rest 10 minutes between sets. Our goal is to become a power lifter. Our goal is to do five exercises, maybe six, in a row. Then we're going to rest three minutes, maybe five of the most, and then repeat that one to two more times. It will take you no more than 30 minutes. That's it. We're going to do that Monday, Wednesday, Friday. That's our goal. Monday, Wednesday, Friday, basically a high intensity interval

11:27training style of circuit strain training. I have a whole podcast way back in the day called Metabolic. This is metabolic resistance training. So I did this for decades with my client. Since the 90s, it works phenomenally well. Heart rates up at the same time as strain training. Works amazing. Not a quick fix, but this is how we get that metabolism going. All right. So we do that. We start to keep getting that one pound weight loss going. Now we're almost there. Right? We're about, call it, yes, seven weeks, eight weeks in. What are we going to do if we apply it to a little bit more? We're going to increase our walking or in an ideal world, we'll do fasted walking in the morning for a half hour, two, an hour, or we'll add and or we'll add cardio on a Tuesday, Thursday, Saturday. Now you ask yourself like, this sounds like a lot. Okay, let's break it back down three meals per day. That's it. Breakfast lunch and dinner. Breakfast at 10,

12:29lunch around one, one 30, dinner at 530. Okay. That's it. No snacking after dinner. Let our blood sugar come back down. Watch my YouTube videos on the 3010 three system for dieting or just good meal planning. Lots of YouTube videos on this as well. Okay. Next, we're only using the daily nutritional support for breakfast, vitamin D3 and K2 at breakfast, keep our metabolism going, immune system, and then omega-3 is at dinner. That's it. And then we're using the med of all. Okay. So that's it. Four different supplements. That's all we're doing. Great. All the rest are fancy and they can work too, but we're just doing those. We're doing our three meals that I just spoke about. We're doing a strain training Monday, Wednesday, Friday, only no more than 25 to 30 minutes. And then we're going to add in 30 minutes on either a fasted walk in the morning or our andor, our Tuesday, Thursday, Saturday cardio. Again, there has to be something, right? To keep the weight laws coming. So we're not going to diet more. We're not going to reduce our calories more. We're going to increase output because now we're building it into a lifestyle 30 minutes a day. That's

13:32all we're doing. We're doing 30 minutes of exercise, eventually a day, except for Sundays as a rest year or pick another day. So that's what like 30 minutes a day for your exercise, because that's all that I'm asking for. You're going to eat anyways. Submits take 10 seconds to take. So really, I'm just asking for 30 minutes to take 20 pounds off in 12 weeks. That's ultimately where it becomes. And this, and when I'm talking about cardio, I'm not talking about running marathon, even a 5K. I'm talking about keeping your heart rate between 110 and 130 for 30 minutes. And you can walk run. You can do whatever you want to keep your heart rate in that position. You could row. You could do the stairmaster, faster cardio with a 10 pound weighted vest, little incline walk, whatever you choose to do. And that is going to enable you to burn more body fat as well. If you follow this plan, you will get to 20 pound weight loss. And here's why. In the first three

14:33weeks, we do the heavy lifting. You lose seven to 10 pounds. That's it. Let's just say on the low end, you lose seven. Okay. How many more weeks do we have left? We have nine more weeks to lose essentially 13 pounds. That gives us about not even, we don't even need to lose on average a pound and a half a week. So that's less than 1% of your body weight each week until you reach your goal. And we have a break glass for emergency if needed, button to press as well at the very end. If you haven't lost the full 20 pounds in 12 weeks, let's say you have two more pounds to go. Here's what you can do. Every quarter, we do a seven day detox anyways for health. So you won't do the 21 day you just did. But at the 12th week, you'll say, oh, I've got two or three more pounds to lose. You get on that seven day detox. You lose those two to three pounds with ease.

15:38And now you ease back into what you were just doing before. You've got your 20 pound weight loss. That is the formula I would love for you to send me your before and after photos. Not everybody takes a before photo. You should take a before photo. People always think, oh, I don't want to take my photo before. I don't want to have myself on camera or photo. Just do it for yourself. You will love to see the before and after. And remember, this is only counting weight loss and fallost. You might have put on a little bit of muscle as well, which adds more tone to the body. You can actually see that muscle, which is so great for your metabolism as well. But after you lose the 20 pounds, don't stop. Keep the momentum going. You might not want to lose anymore weight. So that's the good news. You keep your exercise, which keeps you healthy for life. And then keep your nutritional supplements, even if you want to reduce the metabolic valve, just to one capsule, lady, one, and then eventually maybe a month or two later, reduce one more. But here's the great thing. You keep the exercise. You get to app your calories a little bit. And every week, if I haven't already mentioned it every week, once a week, a Friday night or Saturday night or whatever you want to do, or football seasons coming up, maybe Sunday afternoon, you get one flex meal, not the whole day.

16:43You get one meal where you get to enjoy your favorite foods at that meal and then get right back on the diet. You don't have to do it. But if you don't do it, at least eat more carbs at one meal, we call it a refueling or refeeding meal. Great for the thyroid, great for the leptin, gorilla levels to keep that burning going. All right. Again, I want to see those before and after photos, message me on Instagram, send them to my team at support at stevingcabral.com or post them, even better post them at cabralsupportgroup.com. That's our private Facebook group. We're also willing to support you all along the way, check it out. And if you ever want one on one help, you're like, Ty, this sounds good. I want to do it. But I really want to support partner. Let us help you. Just go to stevingcabral.com slash coaching. That'll take you right over to our coaching support one on one coaching every single month inside of personomics. We match you up with the right coach for you. We literally detail everything and personalize for you. We will make sure you hit your goals. All right, everybody, have an amazing rest of the day. All the details as

17:44much as I can put will be at stevingcabral.com slash 3869. Of course, share the show with anyone you believe it could serve. Take care. Did you know that the body really only becomes sick or unbalanced in only two ways? Over time, you become deficient in vital nutrients and you also accumulate toxins internally and from the environment as those nutrients diminish and you increase your total toxic load. Your body then begins to show the first signs of dis-ease. It's actually quite predictable and the good news is that if we know how you began to fill up that proverbial rain barrel, we also know how to empty it to begin the healing process. I was fortunate enough to learn this ancient healing process from my mentor after suffering from debilitating diseases for close to a decade. It was only when I began to implement these techniques. Did I finally overcome my illnesses and go on to live a life of energy and vitality that I now enjoy? I'd like to share with you now what I discovered after traveling all over the world and how to combine

18:45the best of ancient healing wisdom with state-of-the-art science. Allow me to teach you exactly how I've been able to help over a quarter of a million people to empty their rain barrel and begin to transform their body in lives into what they've always hoped they could be. To get your copy of the International Best Seller, the Rain Barrel Effect, simply go to stevencobral.com-sla-rainbarrel.