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Real-Life Insights and Takaways

  • We do not prescribe meal plans because after years and years and years of doing this and after everyone else in the world — every weight loss program in the world says eat exactly this at exactly this time and if we do that, great. But the problem is we can’t do that long-term. What we need to do is we need to learn the underlying principles and apply those to our lives.
  • If you want maximum fat loss, you have to do maximally ridiculous things. SANE is about long-term happiness and health and sustainable fat loss. There is no other lifestyle or tools set or science or evidence-based program that will make you healthier and slimmer for the rest of your life than SANE. But if it’s I want to lose 7 pounds in 7 days. I just told you how to do that, that’s the secret. The secret is eat tuna fish and vegetables, that’s it. But please don’t do that because I care about you and the rest of your SANE family cares about you for the rest of your life, not just the next seven days.
  • This is about doing this for the rest of your life. Let me tell you this, if you eat an abundance of delicious SANE foods for one year, in one year of SANity you will not only be fat adapted, you will not only have the ability to burn fat, you will not only reverse the vast majority of any chronic issues that you are suffering with, you will not only enhance every aspect of your life but think about investing one year of eating more delicious food to radically improve every area of your life for the rest of your life.
  • Every time we eat, we want to try as much as possible to eat a complete SANE meal that includes vegetables primarily then protein than fats. Eating them together is better than eating them separately.
  • As a general rule of thumb any form of tea, water, or smoothies all count towards your fluid goals.
  • We want to eat 20 to 30-gram doses of protein because that’s how we trigger the muscle synthesis and that’s how to achieve a lot of the metabolic benefits.
  • There is no minimum when it comes to combining vegetables with protein. The reason you want to combine vegetables with protein is protein can cause an acidic balance in your body and vegetables help to make it more alkaline. So at a minimum, I would say a serving of green leafy vegetables. Green leafy vegetables are the most potent vegetables if you want to think about it that way. When in doubt try at least one serving of green leafy vegetables every time you are eating proteins.
  • If for example, you have 100 additional pounds of fats stored in your body, you do not need to eat as much whole food fats as someone who does not have any excess fats stored in their body. If you have a bunch of fat already stored in your body you have energy. There is energy in your body already. What we need to do is restore your body’s natural ability to burn off that energy first and foremost. Whereas someone who is already lean, doesn’t have as much energy stored in their bodies, so if they don’t eat the energy they can’t get it anywhere else.
  • This is what we read in all the popular magazines: eat 500 fewer calories. And if you eat 500 fewer calories, then your body will burn 500 calories worth of fat and you will lose a pound per week because that’s 3500 calories in a pound of fat. We have heard this logic for 50 years and it never works. Here is why it doesn’t work; because the individuals who are preaching that are only focusing on creating the need to burn fat. They believe that if you starve yourself, that you have created the need to burn fat because you are taking in fewer calories than you burn and then they assume that then that need for additional energy — you do have a need for additional energy in the assumption that they have and they are assuming that need is met by burning fat. But what modern science shows is that if we have hormonal deregulation our body will not respond to eating fewer calories by burning more fat. It will respond to the need for more calories because we are not eating as many by first slowing down dramatically. That’s why starvation diet makes us hungry, cold, tired and crabby. So that in of itself could eliminate the need to burn fat. Now you don’t have the need to burn fat because your body just responded to eating less by burning less.
  • Right now the vast majority in America especially are not fat adapted. Meaning that their body is used to burning sugar and it doesn’t really know it’s lost the ability to burn fat. When we get most of our calories from fat rather than from sugar we retrain our body to burn fat as energy rather than preferentially just burning sugar as energy and that’s really powerful. Because once we have retrained and restored our body’s ability to burn fat — that is where the magic happens.
  • We restore our ability to burn fat by increasing the quality of what we are eating like healthy fat instead of sugar and starch, then because that high-quality food has high satiety, our appetite will re-regulate indirectly or accidentally, and we will become fuller faster and stay fuller longer and because things like vegetables and proteins are so satisfying we will accidentally get fuller on fewer calories.

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13:13 – 13:55  I have said and will continue to say that if you have 100 additional pounds of fats stored in your body, you do not need to eat as much whole food fat as someone who does not have any excess fats stored in their body. Because if you have a bunch of fat already stored in your body you have energy. There is energy in your body already. what we need to do is we need to restore your body’s natural ability to burn off that energy first and foremost rest someone who is already lean, like they don’t have any energy in their bodies or if they don’t eat the energy they can’t get it anywhere else.

17:27 – 18:58  If we have hormonal deregulation our body will not respond to eating fewer calories by burning more fat. It will respond to the need for more calories because we are not eating as many by first slowing down dramatically. That’s why starvation diet makes us hungry, cold, tired and crabby. So that in of itself could eliminate the need to burn fat. Now you don’t have the need to burn fat because your body just responded to eating less by burning less. Just like maybe if you happen to have the misfortune of losing your job, you might not immediately liquidate your bank you might just spend less. So less money in means less money out. When it comes to your body less calories in if you are not hormonally healthy can mean just less calories out. And then also your body could simply make up for the need for calories by burning off muscle tissue. In fact, many studies have shown that if we are not hormonally healed first and we just cut calories, up to 70 percent of the non-water weight we lose is coming from muscle.

That’s the camp which is focusing purely on the need. They are saying eat fewer calories so you create the need to burn fat but they don’t acknowledge that unless you have the ability to burn fat that your body is just going to slow down and burn muscle instead. So that’s a really important distinction.

21:00 – 22:41  What eating fat does to you is it provides your body with energy and if your body has the ability and need to burn fat it can burn the fat that you eat as energy but if you only use 2000 calories of energy per day and you eat 6000 calories of fat, you will store the fat as body fat. There is nothing else that can happen with it. Saying just eat fat and you will burn more fat we know that can’t be true because we know that if we ate 10,000 calories of butter we wouldn’t just spontaneously burn fat. What would happen if we ate 10,000 calories of butter in addition to gaining a bunch of fat what would happen because we weren’t eating any sugar like if we ate a 10,000 calories pure butter diet — just never do that please — we would retrain our body to fuel itself using fat. We will become what’s called fat adapted. Right now the vast majority in America especially are not fat adapted. Meaning that their body is used to burning sugar and it doesn’t really know it’s lost the ability to burn fat. When we get most of our calories from fat rather than from sugar we retrain our body to burn fat as energy rather than preferentially just burning sugar as energy and that’s really powerful.

Read the Transcript

Jonathan:  I got some live questions coming in here and I want to go ahead and answer some of those really quick. Bonnie asks – is there a sample daily or weekly menu to cover the max weight loss? Bonnie, there is a sample menu in the step by step program. In terms of to maximize weight loss, we generally talk about servings of vegetables, proteins, and fats. We do not prescribe meal plans because after years and years and years of doing this and after everyone else in the world — every weight loss program in the world says eat exactly this at exactly this time and if we do that, great. But the problem is we can’t do that long-term. What we need to do is we need to learn the underlying principles and apply those to our lives.

But if you want for example a sample meal plan, there are food lists and there are some examples provided in your step by step program right there in your first course. And I want to be really, really clear about something, there is absolutely positively no secret to how you lose weight as quickly as possible. What I mean by that is there is an entire profession — professional bodybuilders and fitness competitors, these individuals that you see in magazine there are specific protocols and diets that they go on for 24 weeks leading up to a photo shoot that gets them down from their naturally athletic physique to whatever 5 percent body fat for a guy and 10 percent body fat for a woman.

Here is how you do that. The thing though is that it’s not sustainable, it’s potentially not healthy and when I tell you are going to say, that’s crazy, I would never do that. And that’s totally reasonable. But that’s what these people do. Here you go, here it is right here. Here is the standard bodybuilding/fitness competitors/ if you are a man get the single digit body fat percentage. If you are a woman get to the low teens aka be so lean that your menstrual cycle stops and it’s not healthy.

Here is how that would work, ready? You eat five to six meals per day. Every single one of those meals is broken down like this, basically is a can of tuna fish or it’s a chicken breast with nothing on it. Nothing at all. And then you have got basically steamed broccoli or steamed vegetables. And then you are going to have maybe 100 calories of a healthy fat. And that’s what you are going to eat at every single meal for four to six meals per day. In addition to that, you are going to exercise in some form or another every single day no questions. If you do that you will consistently lose a massive amount of fat but it will take over your entire life and you will be miserable. The question isn’t how do we become fitness models it’s you go on a fitness model diet. You eat tuna fish and vegetables. That’s basically it.

If you just want to lose weight really fast eat tuna fish and vegetables. That’s going to help you lose weight and just exercise constantly. But I promise that you wouldn’t have joined the SANE Ignite family if that’s what you are after. So what we have to do is we have to find a way to understand how we take something that isn’t that regimented and isn’t that short-term focused — even the people who do that professionally, they do that for four weeks leading up to their photo shoot and then after their photo shoot you talk to them and they went out and eat six pizzas because they are miserable and they can’t keep it up.

If you want mark just once and for all. If you want maximum fat loss, you have to do maximally ridiculous things. SANE is about long-term happiness and health and sustainable fat loss. There is no other lifestyle or tools set or science or evidence-based program that will make you healthier and slimmer for the rest of your life than SANE. But if it’s I want to lose 7 pounds in 7 days. I just told you how to do that, that’s the secret. The secret is eating tuna fish and vegetables, that’s it.

But please don’t do that because I care about you and the rest of your SANE family cares about you for the rest of your life, not the next seven days. So please work the system non-starchy vegetables, nutrient dense protein, whole food fats, there are 1400 recipes available for you in the program. If you want a sample meal plan, pick one of the breakfast recipes, pick one of the lunch recipes, and pick one of the dinner recipes. Two to three servings of vegetables per meal, a serving of nutrient dense protein and one or two servings of whole food fats per meal. Boom, done. You got it and it’s enjoyable and you don’t have to eat just tuna fish and vegetables all day. If that’s okay. I don’t want to be eating tuna fish and vegetables all day. It’s good; I do eat tuna fish and vegetables but not all day every day.

Let me go back to one of the questions that were written in here. Is it good to eat protein and vegetables together? Yes. Every time we eat, we want to try as much as possible to eat a complete SANE meal that includes vegetables primarily then protein, then fats. Eating them together is better than eating them separately.

Does using water and green tea and cocoa count towards the number of glasses for daily intake? As a general rule of thumb any form of tea and water and if you make smoothies those all count towards your fluid goals. It’s not drinking a gallon of water and a gallon of green tea and a gallon of green smoothies. You will never leave your bathroom if you did that. Anything that is liquid that isn’t soda or coffee, because coffee just has some dielectric effects in it counts to your fluid intake. Let me know if you have additional questions around that one.

Anne says Jonathan I’m suffering from IBS which is extrapolated by stress. I used to use white rice, chocolate and special pomegranate juice are these okay? And if not what would you suggest? Anne this is a great example, we got that which is good for one goal can very well be good for that goal but not good for another one. Let me give you an example. White rice, for example, is incredibly easy to digest and it’s very efficient. It has very little fiber in it. It basically is almost like eating pure glucose. For example, you will notice that if you are feeding a baby you feed them certain things first and other things later because their digestive system still becomes accustomed to not being in neutral. Same thing happens when we become older and if we become very ill we might be given different foods to eat because they are less taxing to digest. There are things we can do that could potentially ease up our digestive burden but that are not great for fat loss.

What’s are these things when it comes to IBS eating cocoa instead of chocolate would be a SANEr option much SANEr because cocoa is fabulously good for you and sugar isn’t and chocolate is essentially cocoa with a bunch of sugar added to it — I’m oversimplifying. Maybe go with cocoa. Cocoa is one of the SANEst substances on the planet and if possible instead of pomegranate juice I would recommend eating the pomegranate seeds. Because always when in doubt go with the whole food. Coconut oil is a great oil but is even better coconut. Olive oil is great oil but you know what’s even better? Olives. Because they have got all the good stuff that the oil has in it plus all the protein and all the fiber and all the nutrients that get removed when you turn it into an oil. Maybe stick with cocoa and pomegranates, the seeds rather than the juice and you could still achieve your IBS goals while moving towards a SANEr version of that if that makes sense. Let me know if you have follow up questions.

I’m going to jump into some of the questions that were written in here. I’m going to go rapid fire. Next one here is if eating protein first what time period should I eat my non-starchy vegetables? I apologize I don’t understand that question. I’m going to move on to the next one. Let me know if you are here live. Provide me with a little bit more info and I will answer it.

If doing 20 to 30 grams of protein in three or five of my meals, what is the minimum amount of non-starchy vegetables needed? How about good fats? Yes, we want to do 20 to 30-gram doses of protein because that’s how we trigger the muscle synthesis and that’s how to achieve a lot of the metabolic benefits. At three of my five meals, first thing is instead of doing that three of your five meals could you do it at four out of four meals? When you are eating making sure that you get that dose of protein is important and is really beneficial. For example, if you are eating five meals and three of them contain 20 to 30 grams of protein, I would strongly encourage to try to get the 20 to 30 grams of protein in the other two if you can. Or if the other two are for example just green smoothies because you are trying to get your vegetable intake that’s fine. More vegetable is always fine. You should never ever feel bad about eating more vegetables, that’s the way to go.

What is the minimum amount of non-starchy vegetables needed? There is no minimum when it comes to combining with protein. The reason you want to combine vegetables with protein is protein can cause an acidic balance in your body and vegetables help to make it more alkaline. So at a minimum, I would say a serving of green leafy vegetables. Green leafy vegetables are the most potent vegetables if you want to think about it that way. When in doubt try at least one serving of green leafy vegetables every time you are eating proteins. If at all possible. Good fats — and this is going to sequence with a bigger topic I wanted to cover today. How much is good fat required? Technically there are essential fats and you have heard about omega-6, omega-03 fatty acids. It’s really easy to eat omega-6s, they are basically in everything whereas omega-3s are almost in nothing unless you just eat chia seeds and flax seeds and fatty fish all day long. It’s very had to eat omega-3s and omega-3s are extremely good for you.

How about good fats what’s the minimum amount? I would say two servings of whole food fats is the lowest you want to go in a day for optimal health. There was an excellent question posted on the support group, I’m going to a little bit less rapid fire now because I really want to explain this and it’s really important and that’s what these calls are about. I love rapid-fire questions but I also love being able to get deep into stuff that you will never hear anyplace else because we live in a sound bite world. Sound bites are fun, we are going to have some sound bites but I want to give you some substance to back up those sound bites as well.

I have said and will continue to say that if you have 100 additional pounds of fats stored in your body, you do not need to eat as much whole food fat as someone who does not have any excess fats stored in their body. Because if you have a bunch of fat already stored in your body you have energy. There is energy in your body already, what we need to do is we need to restore your body’s natural ability to burn off that energy first and foremost. Whereas someone who is already lean, like they don’t have any energy in their bodies or if they don’t eat the energy, they can’t get it anywhere else.

The question I came up with the support group which is a great one and Dr. Mercola and I just had a conversation — it’s available on the blog. we talked about his new book which is something like, eat fat to burn fat or something along those lines and we are hearing more and more literally the message of eat fat to burn fat. if that’s true then why is Jonathan saying that for the people who need to burn fat the most that they are the individuals who might need to eat the least whole food fats. How do you explain that? Let’s really unpack this, okay? Everything that is said is true, you do need to eat fat to burn fat and you don’t want to eat excessive fat if you already have a lot of fats stored inside your body and those statements are both true once you understand the deeper science. That’s what I want to explain right now.

The easiest way to think about this is to burn fat you have to have two things; you have to have the ability to burn fat biologically and you need to have the need to burn fat biologically. Let’s talk about what both of those things mean. And let’s look at either end of the spectrum. One end of the spectrum of things you hear on the internet, there are people who are just like, you should eat fat all the time, you should add fats to things that you drink, the more fat you eat the more fat you burn. That’s one extreme almost hyperbolic example. Then there are people who are saying, you should never eat fat. Eating less causes a caloric deficit and if you cause a caloric deficit you are going to burn fat. Both ends of the spectrum are wrong. They are exaggerations that miss the point and the truth is here in the middle like most things in life.

Here is why these are both wrong and here is why we want to move to the middle. Let’s start with the easier one which is the people who just say just eat less. Just eat less especially less fat because fat has 9 calories per gram and you want to avoid eating calories because if you avoid eating calories then you will create a caloric deficit. These are what we read in all the popular magazines. Eat 500 fewer calories. And if you eat 500 fewer calories than your body will burn 500 calories worth of fat and then you will lose a pound per week because that’s 3500 calories in a pound of fat, we have heard this logic for 50 years and it never works. Here is why it doesn’t work; because the individuals who are preaching that are only focusing on creating the need to burn fat. They believe that if you starve yourself, that you have created the need to burn fat because you are taking in fewer calories than you burn and then they assume that then that need for additional energy — you do have a need for additional energy in the assumption that they have and they are assuming that need is met by burning fat.

But the problem what modern science shows is that if we have hormonal deregulation our body will not respond to eating fewer calories by burning more fat. It will respond to the need for more calories because we are not eating as many by first slowing down dramatically. That’s why starvation diet makes us hungry, cold, tired and crabby. So that in of itself could eliminate the need to burn fat. Now you don’t have the need to burn fat because your body just responded to eating less by burning less. Just like maybe if you happen to have the misfortune of losing your job, you might not immediately liquidate your bank you might just spend less. So less money in means less money out. When it comes to your body less calories in if you are not hormonally healthy can mean just less calories out. And then also your body could simply make up for the need for calories by burning off muscle tissue. In fact, many studies have shown that if we are not hormonally healed first and we just cut calories up to 70 percent of the non-water weight we lose is coming from muscle.

That’s the camp which is focusing purely on the need. They are saying eat fewer calories so you create the need to burn fat but they don’t acknowledge that unless you have the ability to burn fat that your body is just going to slow down and burn muscle instead. So that’s a really important distinction. Please write this down, it is not enough to just eat less and therefore cause the need to burn fat because if you don’t have the ability to burn fat by healing your hormones and gut and your brain you are actually creating the need to slow down your metabolism and to burn off muscle tissue which will actually make you gain way more fat long term and that’s why we yo-yo diet in over 95 percent when we starve ourselves. That’s the need to burn fat camp. They are ignoring the ability to burn fat.

The sort of eat fat all day, the more fat you eat the more fat you burn ye, ye. Here is why that can sometimes be misinformed. I think we can all agree, if you were to eat 10,000 calories of just pure butter you will not burn fat. What you might hear on the internet is if you eat fat, your body doesn’t `produce the hormone insulin. And if you don’t produce the hormone insulin, you can never store fat. And unfortunately, that’s just patently false. The reason that fat that you eat doesn’t trigger the release of insulin is because fat which then leaves your stomach is what’s called fatty acids does not need insulin to enter your cells. Insulin is required to get sugar into your cells. But insulin is not required to store fat as triglyceride or body fat. It’s absolutely true that eating fat doesn’t cause a release of insulin but that’s because your body doesn’t need insulin to store fat as fat. Now, that doesn’t mean that eating fat makes you fat at all.

What eating fat does to you is it provides your body with energy and if your body has the ability and need to burn fat it can burn the fat that you eat as energy but if you only use 2000 calories of energy per day and you eat 6000 calories of fat, you will store the fat as body fat. There is nothing else that can happen with it. Saying just eat fat and you will burn more fat we know that can’t be true because we know that if we ate 10,000 calories of butter we wouldn’t just spontaneously burn fat. What would happen if we ate 10,000 calories of butter in addition to gaining a bunch of fat what would happen because we weren’t eating any sugar like if we ate a 10,000 calories pure butter diet — just never do that please — we would retrain our body to fuel itself using fat. We will become what’s called fat adapted. Right now the vast majority in America especially are not fat adapted. Meaning that their body is used to burning sugar and it doesn’t really know it’s lost the ability to burn fat. When we get most of our calories from fat rather than from sugar we retrain our body to burn fat as energy rather than preferentially just burning sugar as energy and that’s really powerful. Because once we have retrained and restored our body’s ability to burn fat — now here is where we come in the middle. And this is where the magic happens.

By eating fat instead of sugar — so it’s not just eat more fat, it’s you are getting your calories that you do need to eat from fat instead of sugar because protein isn’t really an energy source and fiber isn’t an energy source. So it’s either fat, sugar or protein. Instead of sugar and starch, you are eating fat. And then you are eating high satiety foods and by eating high satiety foods you don’t overeat. If you restore your body’s ability to burn fat and you eat high satiety foods which make it impossible to overeat, now what will happen is you will experience and you will read about this more in your step by step program and also in the calorie myth book. What’s happens is you will achieve what called the spontaneous reduction of caloric intake. What the heck does that mean? What that means is before you had the ability to burn fat, if you needed 2000 calories in a day, if you didn’t eat 2000 calories if you ate 14,000 calories you will just be extremely hungry because your body wouldn’t burn stored fat because it’s used to burning sugar. So it will just slow you down and make you hungry. But now once you restore your body’s ability to burn fat what’s it’s going to start to do is when it runs out of energy from what you ate — if you don’t put enough calories or energy or fat through your lips it’s just going to have the ability to burn the fat off your hips.

What we are talking about here is we need to change the quality of what we are eating to restore our ability to burn body fat. Because if we don’t have the ability to burn body fat creating the need aka creating caloric deficit won’t burn body fats. It will slow us down and burn muscle tissue. So we change the quality of our diet and our sleeping and our exercise to restore the ability to burn fat. Part of that is eating fat instead of sugar. But saying eat fat instead of sugar and starch isn’t just saying eat more fat. It’s not just saying I’m full but you should still stick a chopstick in a sticker butter and eat it like a Popsicle. That’s a totally different message.

What we do is we restore our ability to burn fat by increasing the quality of what we are eating healthy fat instead of sugar and starch, then because that high-quality food has high satiety we will indirectly or accidentally our appetite will re-regulate and we will become fuller faster and stay fuller longer and because things like vegetables and proteins are so satisfying we will accidentally get fuller on fewer calories. The calories that we do eat by in large will come from healthy whole food fats and then, for example, you will — and this is just clinical research, people on a SANEr lifestyle have been shown to spontaneously accidentally with no hunger, with no deprivation, with no cravings they accidentally eat 1000 fewer calories per day. They are not starving themselves, they are not counting calories, and they are not trying to eat less. What happens is because what they eat is so satisfying and it’s so healing, their body just starts to supplement all the food that they are eating through their lips with food fat that is stored on their hips. In a way they are metabolizing the same number of calories, it’s just that up to 1000 of those calories per day are coming from stored fat.

That’s was a whole lot of science but now it sort of makes sense that if you are an individual who has had an idea of body weight and an idea of body composition and you don’t have excess fat to burn. There is no such thing as healthy supplementing fat that passes through your lips with fat that’s sitting on your hips because there is no fat sitting on your hips. If you are going to burn energy which in you need to do if you want to have energy, you got to eat it. But if you have energy in your body already. Yes, you do need to eat fat instead of sugar and starch to retrain your body’s ability to burn fat. But your body has already got fat in it. So once you create that ability you might not need to go out of your way if you are already full to eat a bunch more fat because protein and vegetables are going to provide you with abundance satiety and abundant nutrition and then your body is going to supplement that with fat that’s already stored.

But remember there are essential fats, omega-3s, omega-6s are essential fats and fat is delicious and it’s something that we want to eat because it’s good. that’s why I say, we got the two to six servings per day and hopefully, now it makes more sense when I say if you don’t have any fat to burn you are going to have to eat more fat. But if you eat more fat that you could burn off, just adding more fat to your diet will not help you burn that fat because eating a SANE lifestyle with the appropriate amount of fat that’s going to do everything you need to restore your ability to burn fat. and then if you supplement your fat intake with adding liquid fat into drinks that you drink that’s going to eliminate the need to burn fat. Because that’s just going to put more calories in your body. again is not about trying to eat fewer calories but it is about letting our body spontaneously re-regulate our appetite and then supplement calories that pass through our lips with calories that are already on our hips. Hopefully, that made sense.

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