video1.0<iframe src="https://www.loom.com/embed/49501e7120eb4f9cbf5aca12f14bbdeb" frameborder="0" width="1114" height="835" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>8351114Loomhttps://www.loom.com8351114https://cdn.loom.com/sessions/thumbnails/49501e7120eb4f9cbf5aca12f14bbdeb-d4c9efdbc1b1303f.gif912.251This Loom explains how to keep training and fat loss on track during a diet using the 30-90 nutrition method and a framework for managing hormonal stress. It recommends eating carbs and protein 90 minutes and 30 minutes before training, then taking a liquid-based option 30 minutes after and a solid higher-carb post-workout meal 90 minutes after, noting that cutting carbs first mainly drops water weight. The speaker outlines the hormone cascade from dieting, including reduced thyroid and leptin, lower insulin and sex hormones, and higher cortisol, and says aggressive deficits can reduce output as well as intake. Sleep is presented as a key performance driver, with practical tips like winding down 6 to 9 minutes before bed, avoiding late caffeine (stop about 2 pm for a 10 pm bedtime), and aiming for good sleep conditions.