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Visceral fat wraps around your organs and is driven by insulin, cortisol, and sleep quality, not just calories. One night of poor sleep reduces insulin sensitivity by 30% and slows fat loss by 55%.

The 3-Step Night Routine

Close the kitchen 3 hours before bed

Walk 10 to 30 minutes after your last meal to blunt the insulin spike by up to 34%

Breathe through your nose before sleep, 4 seconds in and 6 to 8 seconds out, to lower cortisol and trigger melatonin

3 Mistakes Keeping You Stuck

Keeping lights on while watching TV

Eating late, even healthy foods

Scrolling on your phone in bed

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