Free 12-Page Guide — Cooking With Chris

The Ultimate
Healthy Weight
Loss Guide

The 6-step system to lose weight & actually keep it off.

Most guides only cover food and exercise. This one covers the other half — sleep, blood sugar, and gut health — that determines whether you keep the weight off or gain it all back. 6 steps, 12 pages, zero fluff.

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Cooking With Chris
The Ultimate Healthy Weight Loss Guide
The 6-Step System
  • Step 01 What Foods You're Eating
  • Step 02 Portion Sizes
  • Step 03 Exercise
  • Step 04 Sleep & Circadian Rhythm
  • Step 05 Glucose Management
  • Step 06 Gut Health
  • Bonus Boost Your Metabolism
  • Bonus Fat Loss Grocery List
Sound Familiar?

You've lost the weight before.
Then gained it all back.

That's because most diets only fix half the problem. They tell you what to eat and how much to move — but completely ignore the hormones, blood sugar, sleep, and gut health that determine whether your body actually lets go of fat. This guide covers all six.

What Most Guides Miss

Food & exercise are only half the equation.

These three factors silently control whether your body burns fat or stores it — and most weight loss advice ignores all of them.

🌙
Sleep & Circadian Rhythm
Poor sleep spikes hunger hormones, crashes energy, and makes your body store fat instead of burning it. It's the foundation everything else is built on.
📉
Blood Sugar & Insulin
Glucose spikes and crashes drive cravings, energy dips, and fat storage. Keep blood sugar steady, and cravings largely disappear on their own.
🦠
Gut Health
Your gut bacteria influence cravings, inflammation, and the hormones that control hunger and fat storage. A healthy gut makes staying lean easy.
60–70%
of daily calories burned come from your resting metabolism
~70%
of coaching clients lose weight without ever counting a calorie
6
steps covering every factor that determines whether fat loss sticks
90%
of your diet should be single-ingredient whole foods
What's Inside

6 steps. 12 pages. The complete system.

Each step builds on the last. Start with the first three for 80% of your results, then layer in the rest.

Step 01
What Foods You're Eating
The 90% rule, why low-fat is a lie, how to balance fat intake without counting, and a clear eat-freely / avoid list built around single-ingredient whole foods.
Step 02
Portion Sizes
Your protein target, the no-weighing method, visual portion guides, and why you'll eat more food while losing more weight — without ever counting a calorie.
Step 03
Exercise
Why lifting beats cardio for fat loss, the only training plan you need (3x/week, 30–45 min), and why walking after meals is one of the most underrated tools available.
Step 04
Sleep & Circadian Rhythm
How poor sleep hijacks your hunger hormones and halts fat loss — plus morning, evening, and environment habits to fix your internal clock.
Step 05
Glucose Management
4 simple strategies to keep blood sugar steady — including one that just requires changing the order you eat your food. Steady glucose = no cravings.
Step 06
Gut Health — The Foundation
The gut-weight connection most people miss, and 6 practical ways to support your gut while losing weight — including why bone broth is your secret weapon.
Bonus
Boost Your Metabolism
Key nutrients for metabolic function, thyroid support, insulin sensitivity strategies, and why crash diets backfire at the hormonal level.
Bonus
Fat Loss Grocery List
A complete shopping list organized by category — proteins, produce, dairy, and pantry staples — so you know exactly what to buy and what to skip.
Is This For You?

This guide is for you if...

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"Diets are temporary. Systems are permanent.
Build the system, and the weight takes care of itself."