Simply K

It took me four decades, a love-hate relationship with late-night shawarmas, and the metabolism of a sleepy sloth, but I finally figured it out. Spoiler: it’s not a magic pill, a “fat-burning” tea, or some influencer whispering “trust the process” while selling you a gummy bear (You know who you are Dr J.S 2000’s) It’s boring science mixed with ruthless consistency.

No alcohol. Apparently, vodka tonics don’t count as hydration. Who knew.

8,000 steps a day. Shocking discovery: moving your legs actually burns calories.

4–6 hour eating window. Translation: you’ll basically be stalking the fridge like a raccoon until the clock says “go.”

7 hours minimum sleep. Fat loss fairy visits during REM, not Netflix binges.

150g of protein daily. Chicken breast becomes your new best friend. Prepare for flatulence that could clear a room.

500–1,000 calorie deficit. Because math doesn’t care about your feelings.

One 24-hour fast every weekend. Yes, you will question the meaning of life around hour 20.

Creatine, magnesium, water. Because your muscles and brain are needy little pricks.

Strength training 4x weekly. Pick up heavy things, put them down, repeat until sexy.

Cardio twice a week. You’ll hate it, but future you will look hot in jeans.

Sunlight 5x a week. Turns out you’re not a vampire. Who knew vitamin D mattered.

Zero tolerance for haters. If someone hands you donuts while you’re fasting, unfriend them.

The body doesn’t respond to wishful thinking; it responds to physics and biology. Burn more than you eat. Sleep. Don’t drown your liver in booze. That’s it. The code isn’t glamorous, but it’s unbreakable.

You won’t be perfect—you’ll binge, you’ll skip workouts, you’ll curse at salad. But here’s the truth: you only lose if you quit. And after 42 years, I finally didn’t.