NutriScience

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I had 14 kg of extra weight, a big belly, and my goal was to become ripped in 2026. This is how I did it: Tip - Quit alcohol.

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Tip 16 - Sleep 8 hours every night: High cortisol slows fat loss. Tip 17 - Go to bed before midnight: Early sleep releases more growth hormone. Tip 18 - Reduce blue light 2 hours before bed: Your melatonin increases and you sleep deeply.

33. Turn on "night shift" mode on your laptop & phone to decrease blue light after the sun goes down. This will help you sleep better. 34. Sunshine is the #1 supplement to better sleep, mood, energy, skin, & mental health.

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After 13 years in the gym & helping over 900 people lose 10–35 kg, here are the best weight loss tips I wish I knew when I started: 1. Stop running .