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@kaitypasse: I Lost Friends Over Trump - Explains It All Online! #defenderoftherepublic FULL INTERVIEW AVAILABLE ON CHANNEL! Defender of the Republic joins The Nik & Colten Show for a conversation about political polarization, grassroots activism, and why everyday Americans must stay engaged in the fight for accountability and transparency. This conversation explores the importance of civic education, grassroots movements, and putting common sense ahead of party politics. #TheNikAndColtenShow #DefenderOfTheRepublic #CitizenJournalism PoliticalPodcast AmericaFirst GovernmentTransparency defendingliberty #fyp

Kaity Passe
Kaity Passe
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Wednesday 24 June 2026 15:09:23 GMT
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Here’s a step by step of what I did. ; # 1️⃣Create a moderate deficit (300-500 calories), not an extreme one. Extreme deficits crash your energy, mess with your hormones, and make you quit by week 2. A moderate deficit lets you lose fat without destroying your metabolism or your life. You need enough fuel to function, train hard, and stay consistent 2️⃣Prioritize protein at every single meal (0.6-1.5) per kg of body weight) This isn’t optional. Protein keeps your muscle intact while you lose fat.It controls hunger.It improves body composition. Most women undereat protein by half and wonder why they look “smaller” but not leaner 3️⃣Structure meals around satiety, not restriction Every meal should have:→ Protein (chicken, fish, eggs, Greek yogurt) → Fiber (veggies, legumes, fruit) → Healthy fats (avocado, olive oil, nuts) This combokeeps you full for hours 4️⃣Lift weights 3-4x per week (not just to “burn calories”) Strength training builds muscle. Muscle burns fat .Muscle is what makes you look lean, not just “smaller.” Cardio burns calories during the session. Muscle burns calories 24/7. If you’re only doing cardio, you’re working harder for worse results 5️⃣Increase daily movement This is NEAT = Non-Exercise Activity Thermogenesis. It’s often more important than your actual workouts. Walking, moving throughout the day, staying active outside the gym. This is the difference between women who lose fat easily and women who plateau 6️⃣Manage sleep and stress (7-8 hours minimum) Poor sleep increases hunger hormones.High cortisol makes fat loss harder especially around your midsection. If you’re sleeping 5-6 hours and stressed out, no amount of “discipline” will fix that. Your body won’t cooperate 7️⃣Track progress with real data, not feelings Weigh yourself daily and take the weekly average (not individual days). Take measurements. Take progress photos. Don’t rely on “how you feel today.” Your feelings lie. Data doesn’t If you want my full program. Comment the word PROGRAM and I’ll send you the link #workout #summer2026 #gym #weight #women
Here’s a step by step of what I did. ; # 1️⃣Create a moderate deficit (300-500 calories), not an extreme one. Extreme deficits crash your energy, mess with your hormones, and make you quit by week 2. A moderate deficit lets you lose fat without destroying your metabolism or your life. You need enough fuel to function, train hard, and stay consistent 2️⃣Prioritize protein at every single meal (0.6-1.5) per kg of body weight) This isn’t optional. Protein keeps your muscle intact while you lose fat.It controls hunger.It improves body composition. Most women undereat protein by half and wonder why they look “smaller” but not leaner 3️⃣Structure meals around satiety, not restriction Every meal should have:→ Protein (chicken, fish, eggs, Greek yogurt) → Fiber (veggies, legumes, fruit) → Healthy fats (avocado, olive oil, nuts) This combokeeps you full for hours 4️⃣Lift weights 3-4x per week (not just to “burn calories”) Strength training builds muscle. Muscle burns fat .Muscle is what makes you look lean, not just “smaller.” Cardio burns calories during the session. Muscle burns calories 24/7. If you’re only doing cardio, you’re working harder for worse results 5️⃣Increase daily movement This is NEAT = Non-Exercise Activity Thermogenesis. It’s often more important than your actual workouts. Walking, moving throughout the day, staying active outside the gym. This is the difference between women who lose fat easily and women who plateau 6️⃣Manage sleep and stress (7-8 hours minimum) Poor sleep increases hunger hormones.High cortisol makes fat loss harder especially around your midsection. If you’re sleeping 5-6 hours and stressed out, no amount of “discipline” will fix that. Your body won’t cooperate 7️⃣Track progress with real data, not feelings Weigh yourself daily and take the weekly average (not individual days). Take measurements. Take progress photos. Don’t rely on “how you feel today.” Your feelings lie. Data doesn’t If you want my full program. Comment the word PROGRAM and I’ll send you the link #workout #summer2026 #gym #weight #women

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