THE NEURAL HEALTH

PATTERNING (NHP)
FAT LOSS
BIBLE
The Game-Changer for
Lifelong Fat Loss
Table of Contents

Chapter 1
The Science of Fat Loss
and Energy Balance............................................................................................. 1

Chapter 2
Why Diets Fail and How NHP Fixes Them.......................................... 5

Chapter 3
Neural Health Patterning -
Rewiring Your Brain for Fat Loss................................................................ 10

Chapter 4
How Stress and The Nervous System
Impact Fat Loss....................................................................................................... 14

Chapter 5
How to Fix Your Metabolism and
Break Through Fat Loss Plateus................................................................. 18

Chapter 6
Rewiring Emotional Eating and
Stress-Based Habits............................................................................................. 22

Chapter 7
Flexible Nutrition for Real Life..................................................................... 26

Chapter 8
Why NHP Works Whem Everything Else Fails................................ 31

Chapter 9
Putting It All Together -
Your NHP Roadmap To Success.................................................................. 36

Conclusion
Your New Future Starts Now......................................................................... 40
 CHAPTER 1
THE SCIENCE OF FAT LOSS AND ENERGY BALANCE

If you’ve ever been confused about fat loss—what works, what doesn’t, and why
you can eat “healthy” but still gain weight—it’s because no one explains the
science properly.

Let’s simplify it once and for all.

What Actually Makes You Lose Fat?

(The Energy Balance Equation)
Fat loss comes down to one scientific principle:

Calories In vs. Calories Out

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 Your body runs on energy. Every time you eat, your body breaks down food into
calories, which are units of energy. It uses that energy to power everything—
from breathing and moving to thinking and digesting food.

When you eat more calories than you burn (a calorie surplus), the excess
energy gets stored as body fat for later use. When you eat fewer calories than
you burn (a calorie deficit), your body taps into those fat stores for energy—
that’s when fat loss happens.

It’s that simple.

But where most people go wrong is overcomplicating the process. They focus
on gimmicks like “cutting carbs,” “no eating after 6 PM,” or following extreme
meal plans that leave them starving and frustrated.

The truth? Your body doesn’t care about when you eat or what diet you follow.
It cares about the energy balance.

The Role of Macros: Understanding Protein, Carbs, and Fats

You’ve heard of macros before, but most programs either overhype them or
don’t explain them properly. Macros (short for macronutrients) are the three
nutrients that provide calories and energy to your body:

1. Protein (4 calories per gram):

• Protein is the king of macros for fat loss. It repairs and builds muscle,
keeps you full, and increases the energy you burn through digestion
(known as the thermic effect of food).
• Without enough protein, you’ll lose muscle while dieting, which slows
your metabolism and makes fat loss harder.
2. Examples of Protein: Lean meats, fish, eggs, Greek yogurt, protein
shakes, and tofu.
3. Carbs (4 calories per gram):
• Carbs are your body’s primary energy source. Despite the internet
demonizing carbs, they’re critical for fueling your workouts, brain
function, and daily energy.
• Cutting carbs might cause short-term weight loss (water weight), but
it’s unsustainable and unnecessary.
4. Examples of Carbs: Rice, potatoes, oats, fruit, vegetables, bread, and
pasta.
5. Fats (9 calories per gram):
• Fats are more calorie-dense but essential for hormone production,
brain health, and energy at rest. You need fats for your body to
function optimally.
6. Examples of Fats: Avocados, olive oil, nuts, salmon, and seeds.

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 Flexible Nutrition: The 70/30 Rule for Balance and Sanity
Here’s the biggest misconception about fat loss:

You don’t need to eat “clean” 100% of the time to lose fat.

In fact, overly restrictive diets set you up for failure. Why? Because when you
label foods as “bad” or “off-limits,” you create cravings, guilt, and binge-eating
patterns.

NHP fixes this with the 70/30 Rule:

• 70% of your intake: Nutrient-dense, whole foods that fuel your body (lean
meats, veggies, fruit, whole grains).
• 30% of your intake: Foods you love that make life enjoyable (pizza, burgers,
chocolate).

This approach works for two reasons:

1. It eliminates guilt and restriction, which reduces the urge to binge.

2. It allows you to hit your calorie and macro targets consistently while
enjoying life.

Example Day of Flexible Eating

• Breakfast: 2 slices of whole-grain toast with scrambled eggs and spinach.

• Snack: A protein shake and an apple.
• Lunch: Grilled chicken wrap with avocado, lettuce, and low-fat cheese.
• Dinner: 200g rump steak, baked potato with butter spray, and steamed
greens.
• Dessert: 1 small chocolate bar and 200g of Greek yogurt with berries.

Total Calories: 2,000

Macros: 190g Protein / 180g Carbs / 60g Fats

With this approach, you hit your fat loss goals without giving up the foods you
love.

Why Tracking Your Intake Matters

You wouldn’t spend money without checking your bank balance, right? Fat loss
is the same.

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 Tracking your intake helps you:

• Stay in a calorie deficit without guessing.

• See where your calories are going (too much fat? Not enough protein?).
• Stay consistent over time—the real key to success.

Tools like MyFitnessPal or Cronometer make it easy to track macros and

calories. You don’t need to track forever, but doing it for a few weeks builds
awareness of portion sizes and food choices.

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 CHAPTER 2
WHY DIETS FAIL AND HOW NHP FIXES THEM

Have you ever felt like dieting is a constant uphill battle? You’re motivated at the
start, lose a little weight, and then BAM—life gets in the way, cravings hit, and
you’re back to square one.

You’re not alone. Most diets are designed to fail because they focus on short-term
results while ignoring the root causes of fat loss struggles.

Let’s break down the truth about why traditional methods fail and how Neural
Health Patterning (NHP) solves these gaps.

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 WHY TRADITIONAL DIETS FAIL
1. They Rely on Restriction (and Willpower):
Most diets focus on “cutting out” foods—carbs, sugar, fats, you name it. While
this might work temporarily, restriction triggers a biological response:
• Cravings increase as your body searches for energy and dopamine
(the “reward” chemical).
• Willpower fades because it’s a finite resource—eventually, stress or
exhaustion will take over.
• The result? You binge, feel guilty, and quit.
2. The Science: Restriction causes your brain’s reward center (nucleus
accumbens) to go into overdrive. Food becomes an obsession because your
brain is wired to crave what it can’t have.
3. They Ignore Your Brain’s Role in Habits and Cravings:
Habits are created through neuroplasticity—the brain’s ability to rewire itself
based on repeated actions. Over time, triggers like stress or boredom get
wired to behaviors like overeating or snacking.
Most diets fail because they don’t address these automatic behaviors. They
tell you what to do but not how to rewire your brain to make fat loss easy.
4. They Don’t Manage Stress or Recovery:
Chronic stress activates the sympathetic nervous system (fight-or-flight),
leading to:
• Elevated cortisol (the stress hormone).
• Increased cravings for high-sugar, high-fat foods.
• Poor sleep and recovery, which slows metabolism and makes you hungrier.
5. You can follow the perfect diet, but if stress isn’t managed, your body will
fight against you every step of the way.
6. They’re Unsustainable:
Extreme meal plans, “detoxes,” or fad diets don’t teach you how to eat in the
real world. The moment life throws a curveball—holidays, events, stress—you
fall off track because the plan was never sustainable to begin with.

HOW NHP FIXES THESE FAILURES

Neural Health Patterning (NHP) is the next-generation solution to fat loss
because it works with your brain, body, and lifestyle—not against them.

Here’s how it solves the critical gaps left by traditional diets:

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 1. FLEXIBLE NUTRITION FOR SUSTAINABILITY
Restriction doesn’t work. NHP teaches you flexible nutrition so you can lose fat
without giving up the foods you love.

How It Works:

• Use the 70/30 Rule: 70% nutrient-dense foods, 30% foods you enjoy.
• Learn to “spend your calories like money,” balancing what you need with what
you want.

This eliminates guilt and binge eating because no food is off-limits. When you
know you can have pizza, chocolate, or burgers in moderation, food loses its
power over you.

Practical Example:
If your daily target is 2,000 calories, it might look like this:

• 1,400 calories (70%) from whole foods: chicken, rice, veggies, fruit.
• 600 calories (30%) for flexibility: a dessert, a small pizza slice, or a glass of wine.

This makes fat loss sustainable for life because it fits into your lifestyle, not the
other way around.

2. REWIRING HABITS THROUGH NEURAL HEALTH

PATTERNING
Your brain creates habits through a loop of trigger → behavior → reward. Over
time, these loops become hardwired, making it feel impossible to stop things like:

• Snacking when stressed.

• Binge eating when bored.
• Skipping workouts when tired.

NHP helps you rewire these pathways using neuroplasticity—your brain’s ability
to form new connections.

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 The Science:

1. Identify the Trigger: What event or emotion leads to the habit? (e.g., stress,
boredom).
2. Replace the Behavior: Introduce a new, positive action in place of the old
habit (e.g., a 5-minute walk, deep breathing, or a healthier snack).
3. Reinforce the Reward: Celebrate the new behavior to signal to your brain
that this is the new normal.

Example:

• Old Habit: Feeling stressed → Eating junk food → Dopamine hit.

• NHP Habit: Feeling stressed → 9D breathwork → Stress relief → Long-term
reward (better mood, fat loss progress).

Over time, your brain rewires itself so that healthy behaviors become automatic.

3. STRESS REGULATION THROUGH 9D

BREATHWORK
Chronic stress is the #1 hidden killer of fat loss. It raises cortisol, increases cravings,
and slows recovery.

NHP teaches you 9D Breathwork to regulate your nervous system and reduce
stress in minutes.

The Science of 9D Breathwork:

• Activates the parasympathetic nervous system (rest-and-digest mode).

• Lowers cortisol, which reduces cravings and promotes fat burning.
• Improves sleep quality, which regulates hunger hormones like ghrelin and
leptin.

Practical Example:
Next time you feel overwhelmed or stressed:

1. Take a deep inhale for 4 seconds.

2. Hold for 4 seconds.
3. Exhale slowly for 8 seconds.
Repeat for 2-5 minutes.

This simple practice resets your nervous system, calms cravings, and puts your
body back into fat-burning mode.

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 4. BUILDING A SUSTAINABLE LIFESTYLE
With NHP, you don’t need a new diet every time life gets busy. Instead, you build
habits, systems, and mindsets that make fat loss part of who you are.

Key NHP Principles for Sustainability:

1. Flexible Nutrition: Balance, not restriction.

2. Stress Mastery: Regulate cortisol to support fat loss.
3. Habit Rewiring: Replacing old behaviors with ones that align with your goals.

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 CHAPTER 3
NEURAL HEALTH PATTERNING –
REWIRING YOUR BRAIN FOR FAT LOSS
If you’ve ever wondered why you “know what to do” but can’t seem to follow
through, the answer lies in your brain.

Your habits, cravings, and emotional eating aren’t just a lack of willpower—they’re
neural pathways that have been reinforced over time.

NHP (Neural Health Patterning) rewires these pathways, helping you replace
destructive habits with ones that make fat loss automatic. This isn’t magic—it’s
neuroscience applied to your life.

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 HOW HABITS CONTROL YOUR ACTIONS
Your brain is constantly looking for ways to save energy. To do this, it builds neural
pathways that automate repeated behaviors. Think about when you learned to
drive: at first, every action required focus. Now, you do it on autopilot.

The same thing happens with bad habits:

• Trigger: You feel stressed.

• Behavior: You eat junk food.
• Reward: You get a dopamine hit (a feel-good chemical).

This loop—trigger, behavior, reward—gets stronger every time you repeat it.
Eventually, your brain wires itself to crave that behavior whenever the trigger
appears.

The Science:

• Habits are formed in the basal ganglia, a part of the brain that automates
actions.
• Dopamine reinforces the reward, making you more likely to repeat the habit.

WHY YOU CRAVE FOOD WHEN STRESSED

Here’s what happens biologically when stress hits:

1. Your body releases cortisol (the stress hormone).

2. Cortisol triggers cravings for high-sugar, high-fat foods because they provide
quick energy.
3. Eating these foods causes a spike in dopamine, temporarily making you feel
better.

The problem? This reinforces the habit loop. Your brain starts associating stress
with food, wiring the connection deeper every time.

HOW NHP REWIRES YOUR BRAIN

Neural Health Patterning works by breaking this automatic loop and creating
new neural pathways.

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 Here’s how it works step by step:

1. IDENTIFY THE TRIGGER

The first step is awareness. Triggers are the emotions, situations, or thoughts that
start the habit loop.

Common Triggers:

• Stress or boredom.
• Late nights or tiredness.
• Social settings where food is present.

Action Step:
Keep a journal for 7 days and track:

• What you were feeling before the habit occurred.

• What you did (behavior).
• How you felt after (reward).

This exercise helps you spot patterns you weren’t aware of.

2. INTERRUPT THE BEHAVIOR

Once you identify the trigger, you need to break the automatic response.

NHP introduces new behaviors to replace the old ones. Instead of turning to
food, you choose an action that gives you the same reward without the negative
consequence.

Example:

• Trigger: Stress after work.

• Old Behavior: Snacking on chips or chocolate.
• New NHP Behavior:
• 2 minutes of 9D breathwork to lower cortisol.
• A short 10-minute walk to clear your mind.

These new behaviors disrupt the loop and retrain your brain to find reward in
healthier actions.

3. REINFORCE THE NEW HABIT

The final step is repetition. Your brain needs consistent reinforcement to replace
the old habit with the new one.

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 The Science:

• The more you repeat a behavior, the stronger the neural pathway becomes.
• Over time, the new habit becomes automatic, just like brushing your teeth or
driving.

NHP Techniques to Reinforce New Habits:

1. Positive Reinforcement: Celebrate small wins (e.g., “I chose breathwork

instead of snacking”).
2. Habit Stacking: Pair a new habit with something you already do.
• Example: Do 9D breathwork right after brushing your teeth at night.
3. Visual Cues: Set reminders in your environment.
• Example: Leave a water bottle or a journal in plain sight to trigger action.

CASE STUDY: REWIRING A CRAVING HABIT

Client Example – Sarah:

• The Problem: Sarah binged on ice cream every night after work. Her trigger
was stress, and the habit gave her a dopamine hit.
• The NHP Solution:
1. Identified the trigger: Evening stress after a long day.
2. Introduced a new behavior: Sarah practiced 9D breathwork for 5
minutes while sipping on tea.
3. Reinforced the habit: She paired breathwork with her evening Netflix
routine.

The Result: Within 3 weeks, Sarah stopped craving ice cream. Her brain rewired
to associate stress relief with breathwork instead of food.

This is the power of NHP—it targets the root cause and retrains your brain for
success.

THE POWER OF NEUROPLASTICITY

Your brain is capable of change at any age through neuroplasticity. By
identifying triggers, disrupting old behaviors, and reinforcing new ones, you can
rewire your habits to support your fat loss goals.

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 CHAPTER 4
HOW STRESS AND THE NERVOUS
SYSTEM IMPACT FAT LOSS
If fat loss feels harder than it should be, chances are stress is playing a bigger role
than you realize.

You might be nailing your calories and workouts, but if you’re not managing
stress, your body is fighting against you. The secret to unlocking sustainable fat
loss isn’t just in the gym or the kitchen—it’s in your nervous system.

This is where Neural Health Patterning (NHP) goes deeper than any other
method, teaching you to regulate stress and balance your nervous system to
optimize your body for fat loss.

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 THE SCIENCE OF STRESS AND FAT STORAGE
Stress is a survival mechanism. When your body perceives a threat, it releases
cortisol, the primary stress hormone. This triggers the fight-or-flight response,
preparing your body for immediate action.

In short bursts, cortisol is helpful. But chronic stress—caused by work, poor sleep,
emotional triggers, or overtraining—creates a cascade of negative effects:

1. Cravings for Sugar and Fat:

Cortisol increases appetite, specifically for high-calorie foods, because your
body thinks it needs energy to “survive.”
2. Increased Fat Storage:
Elevated cortisol signals your body to store fat, particularly around the
abdomen, as a survival response.
3. Disrupted Sleep:
Stress reduces sleep quality, which further increases hunger hormones
(ghrelin) and decreases satiety hormones (leptin). Poor sleep makes you
hungrier and less likely to stick to your plan.
4. Slowed Recovery:
Chronic stress keeps your nervous system in sympathetic mode (fight-or-
flight), limiting your body’s ability to recover, repair muscle, and burn fat
efficiently.

YOUR NERVOUS SYSTEM: THE KEY TO BALANCE

Your nervous system has two main branches:

1. Sympathetic Nervous System (SNS) – “Fight or Flight”

• Activated during stress or danger.
• Releases cortisol and adrenaline to prepare for survival.
2. Parasympathetic Nervous System (PNS) – “Rest and Digest”
• Promotes recovery, digestion, and relaxation.
• Lowers cortisol and creates the ideal state for fat loss.

The Problem:

Modern life keeps most people stuck in sympathetic mode. Work stress, poor
sleep, overtraining, and emotional triggers create constant low-grade stress,
preventing your body from entering recovery mode.

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 The Solution:

NHP teaches you to master your nervous system by:

• Reducing stress with techniques like 9D Breathwork.

• Actively switching to parasympathetic mode to lower cortisol and optimize
fat loss.

9D BREATHWORK: YOUR TOOL FOR INSTANT

STRESS RELIEF
What is 9D Breathwork?
9D Breathwork is a powerful practice that combines guided breathwork
techniques with sound and vibration to shift your nervous system into a state of
balance.

The Science Behind Breathwork:

• Deep breathing stimulates the vagus nerve, which activates the

parasympathetic nervous system (PNS).
• This lowers cortisol levels, reduces heart rate, and improves blood flow to your
digestive and recovery systems.

When you practice 9D Breathwork, you:

1. Release stored emotional stress.

2. Regulate cortisol, reducing cravings and fat storage.
3. Improve sleep, recovery, and energy levels.

HOW TO IMPLEMENT 9D BREATHWORK

Here’s a simple 5-minute 9D Breathwork routine to calm stress and activate fat
loss:

1. Find a Quiet Space: Sit or lie down comfortably.

2. Inhale Deeply: Breathe in through your nose for 4 seconds.
3. Hold Your Breath: Hold for 4 seconds to slow your mind.
4. Exhale Slowly: Exhale through your mouth for 8 seconds.
5. Repeat for 5 Minutes: Focus on deep, rhythmic breathing.

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 BALANCING TRAINING, RECOVERY, AND STRESS
Training is a form of stress, and while exercise is essential for fat loss, too much
can backfire. If your body is constantly in fight-or-flight mode, fat loss slows, and
recovery suffers.

NHP Training Approach:

1. Up-Regulation (Sympathetic Activation):

• Use short bursts of breathwork or visualization to boost energy
and focus before workouts.
• Example: 30 seconds of rapid breathing before lifting heavy weights.
2. Down-Regulation (Parasympathetic Recovery):
• Practice breathwork, stretching, or mindfulness after workouts to
switch into recovery mode.
• Example: 5 minutes of 9D Breathwork post-workout to lower cortisol
and promote relaxation.

CASE STUDY: HOW BALANCING THE NERVOUS

SYSTEM TRANSFORMS RESULTS
Client Example – Mark:

• The Problem: Mark trained 6 days per week but hit a plateau. He felt
constantly tired, had cravings for junk food, and wasn’t sleeping well.
• The NHP Solution:
1. Reduced training to 4 days to allow for recovery.
2. Added daily 9D Breathwork to regulate stress and improve sleep.
3. Focused on protein intake and calorie balance.
• The Result: Within 4 weeks, Mark lost 3kg of fat, had more energy, and
eliminated his cravings.

The key? Mark’s body finally shifted out of chronic stress mode and into a state
where fat loss could happen efficiently.

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 CHAPTER 5
HOW TO FIX YOUR METABOLISM AND
BREAK THROUGH FAT LOSS PLATEAUS
If you’ve ever thought, “My metabolism is broken” or “I can’t lose weight no
matter what I do”, this chapter is for you.

Here’s the truth: Your metabolism isn’t broken, but it might be adapted.
Understanding how your metabolism works—and how to optimize it—is the key
to long-term fat loss.

NHP gives you the tools to fix these metabolic roadblocks while ensuring you
break through plateaus without extreme measures.

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 WHAT IS YOUR METABOLISM?
Your metabolism is the sum of all the chemical processes that keep you alive and
functioning. These processes determine how much energy (calories) your body
burns throughout the day.

Your total daily energy expenditure (TDEE) is made up of four parts:

1. Basal Metabolic Rate (BMR):

• The calories your body burns at rest to keep your organs functioning.
• This accounts for 60-70% of your TDEE.
• Factors like muscle mass, age, and genetics influence your BMR.
2. Non-Exercise Activity Thermogenesis (NEAT):
• The calories you burn from non-planned activities like walking, fidgeting, or
even standing.
3. Exercise Activity Thermogenesis (EAT):
• The calories burned from intentional exercise like weightlifting or cardio.
4. Thermic Effect of Food (TEF):
• The energy your body uses to digest and process food. Protein has the
highest thermic effect, burning up to 30% of its calories during digestion.

WHY “METABOLIC DAMAGE” IS A MYTH

One of the biggest misconceptions in fat loss is “metabolic damage.” People
think their metabolism is permanently broken after extreme dieting, but this isn’t
true.

What really happens is metabolic adaptation. Here’s how it works:

1. When you eat fewer calories for an extended period, your body adapts by
burning fewer calories to conserve energy.
2. NEAT (non-exercise activity) decreases—you subconsciously move less when
energy is low.
3. Hormones like thyroid hormones (T3, T4) and leptin decrease, slowing
down your metabolism.

This is your body’s natural survival mechanism. It’s not permanent, but it can
make fat loss harder if you don’t adjust properly.

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 HOW NHP FIXES METABOLIC ADAPTATION
NHP takes a science-backed approach to fix your metabolism and help you
break through plateaus.

Here’s how:

1. PRIORITIZING PROTEIN
Protein is critical for metabolism because:

• It preserves and builds muscle mass. More muscle = a higher BMR.

• It has a high thermic effect, meaning you burn more calories digesting
protein.
• It keeps you fuller for longer, reducing overeating.

Action Step: Aim for 1.6-2.2g of protein per kg of body weight daily. Example: If
you weigh 80kg, target 130-175g of protein.

2. STRATEGIC TRAINING FOR MUSCLE AND NEAT

Strength Training: Building muscle is the most effective way to increase your
metabolism long-term. NHP incorporates progressive overload, ensuring your
workouts stimulate muscle growth.

Increasing NEAT: NEAT can account for up to 15-20% of your daily calorie burn.
Simple habits like walking more, standing during calls, or taking short breaks to
move can significantly impact your energy expenditure.

Action Step: Aim for 8,000-10,000 steps per day to boost NEAT and break
through fat loss plateaus.

3. PERIODIC CALORIE ADJUSTMENTS

When fat loss stalls, it’s not because you’ve hit a wall—it’s because your body has
adapted to the calorie deficit. NHP uses strategic calorie adjustments to “reignite”
fat loss.

Techniques to Break Plateaus

1. Refeeds: Temporarily increase calories (mainly from carbs) for 1-2 days to
reset leptin levels and boost metabolism.
2. Diet Breaks: Increase calories to maintenance for 1-2 weeks to give your body
a metabolic “reset.”

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 Example: If you’re eating 1,800 calories per day, a refeed might increase intake to
2,200 calories with an emphasis on carbs.

Why It Works:
Refeeds and diet breaks prevent your metabolism from slowing down further
while giving you a psychological break to stay consistent.

4. MANAGING STRESS TO OPTIMIZE METABOLISM

Chronic stress keeps your body in a cortisol-dominant state, which slows fat loss
and recovery. NHP fixes this by:

• Teaching 9D Breathwork to regulate cortisol.

• Focusing on quality sleep (7-9 hours) to reset hunger hormones.

Action Step: Practice 5 minutes of down-regulation breathwork before bed to

improve sleep and lower cortisol.

CASE STUDY: BREAKING THROUGH A PLATEAU

WITH NHP
Client Example – James:

• The Problem: James lost 5kg but stalled for 3 weeks. Despite eating clean and
training hard, the scale wouldn’t budge.
• The NHP Solution:
1. Increased protein intake to 170g daily.
2. Added 2,000 steps per day to boost NEAT.
3. Implemented a 2-day refeed to reset leptin and boost energy.
4. Practiced daily 9D Breathwork to reduce stress and improve sleep.
• The Result: James broke through his plateau and lost another 3kg in 4 weeks.

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 CHAPTER 6
REWIRING EMOTIONAL EATING
AND STRESS-BASED HABITS
Food is more than just fuel—it’s emotional.

Whether you overeat when stressed, bored, or sad, the link between emotions
and eating is deeply wired into your brain. For most people, this connection is
what keeps them stuck, no matter how well they follow a diet plan.

This is where Neural Health Patterning (NHP) comes in. By addressing the root
causes of emotional eating and rewiring your brain’s response to stress, NHP
helps you regain control and build habits that last.

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 THE SCIENCE OF EMOTIONAL EATING
Your brain is a survival machine. When you’re stressed, your brain releases
cortisol, signaling your body to seek immediate energy (usually in the form of
sugar and fat).

Here’s what happens:

1. Trigger: Stress or negative emotion.

2. Behavior: You eat high-calorie, high-sugar foods.
3. Reward: Your brain releases dopamine (the “feel-good” chemical).

Over time, this loop—trigger → behavior → reward—becomes automatic. Your

brain wires itself to associate food with emotional relief.

WHY EMOTIONAL EATING MAKES FAT LOSS

IMPOSSIBLE
1. Calories Add Up Fast: Stress eating leads to consuming excess calories,
often without realizing it.
2. False “Hunger” Signals: Emotional eating isn’t driven by physical hunger; it’s
driven by dopamine-seeking behavior.
3. Reinforced Habits: Every time you reach for food to cope with emotions, the
habit gets stronger, making it harder to stop.

HOW NHP REWIRES YOUR RESPONSE TO STRESS

AND EMOTIONS
Neural Health Patterning addresses emotional eating by:

1. Identifying the triggers (stress, boredom, sadness).

2. Teaching you to interrupt the habit loop with healthier behaviors.
3. Reinforcing new habits through repetition and reward.

Here’s how NHP works step-by-step:

STEP 1: IDENTIFY YOUR EMOTIONAL TRIGGERS

You can’t fix a habit you’re unaware of. The first step is identifying what triggers
your emotional eating.

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 Common Emotional Triggers:

• Stress from work, family, or finances.

• Boredom during the evenings or weekends.
• Sadness, loneliness, or frustration.

Action Step:
Keep a journal for 7 days. Write down:

• What you felt before eating.

• What you ate.
• How you felt afterward.

Patterns will emerge. Maybe you snack at 8 PM every time you feel lonely, or
maybe you crave chocolate after stressful meetings. Identifying these triggers is
the first step to regaining control.

STEP 2: INTERRUPT THE EMOTIONAL EATING LOOP

Once you identify your triggers, you need to replace the automatic response
(eating) with a healthier behavior that provides the same emotional relief.

Why It Works:
Your brain still needs a “reward” to complete the loop. By introducing a new
behavior, you disrupt the old habit while giving your brain a healthier alternative.

NHP Techniques to Break the Loop:

1. 9D Breathwork for Stress Relief:

• 5 minutes of deep, guided breathing can lower cortisol, calm your mind,
and stop cravings in their tracks.
• Example:
■ Inhale deeply for 4 seconds.
■ Hold for 4 seconds.
■ Exhale slowly for 8 seconds. Repeat for 5 minutes.
2. 10-Minute Movement Break:
Physical movement releases endorphins (natural mood boosters) and
interrupts cravings. Go for a short walk or stretch for 10 minutes.
3. Delay and Distract Technique:
• When cravings hit, set a timer for 10 minutes. Tell yourself, “If I still want it
after 10 minutes, I’ll have it.”
• Use the time to distract yourself with a task, breathwork, or a glass of water
Most cravings pass within 10 minutes.
4. Create an “Emotional Toolkit”:
Prepare a list of activities that help you cope with emotions without turning

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 to food. Examples include:
• Journaling for 5 minutes.
• Calling a friend.
• Listening to music or a podcast.
• Practicing 9D Breathwork.

STEP 3: REINFORCE NEW HABITS THROUGH CONSISTENCY

Rewiring your brain takes repetition. The more you practice replacing emotional
eating with positive actions, the stronger the new habit becomes.

The Science: Neuroplasticity allows your brain to form new connections,

replacing old neural pathways with healthier ones.

Action Step:

• Set up “habit triggers” in your environment.

• Example: Leave a water bottle or journal in the kitchen as a reminder
to pause before snacking.
• Celebrate small wins to reinforce progress.
• Example: “I chose breathwork instead of eating ice cream today—
progress!”

CASE STUDY: OVERCOMING EMOTIONAL EATING

WITH NHP
Client Example – Emily:

• The Problem: Emily snacked on chips and ice cream every night after work.
Her trigger was stress, and the behavior was automatic.
• The NHP Solution:
1. Identified the trigger: Evening stress after a long workday.
2. Interrupted the habit loop: Emily practiced 5 minutes of 9D
Breathwork and took a 10-minute walk.
3. Reinforced new habits: She journaled her progress and celebrated
every “win” when she chose breathwork over snacks.

The Result: After 4 weeks, Emily eliminated her evening cravings, felt calmer, and
lost 2kg of fat without feeling deprived.

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 CHAPTER 7
FLEXIBLE NUTRITION FOR REAL LIFE

The biggest reason people quit diets is that they don’t fit into real life.

You can stick to chicken and broccoli for a few weeks, but what happens when
you’re invited to a birthday dinner? Or when you travel for work? Or when you
just want to enjoy pizza on a Friday night?

Most diets fail because they’re rigid, unrealistic, and built around restriction.

This is why Flexible Nutrition is a cornerstone of NHP. By learning how to eat

for balance and results, you’ll lose fat while enjoying the foods you love, no
matter where life takes you.

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 WHAT IS FLEXIBLE NUTRITION?

Flexible nutrition is an approach that focuses on hitting your calorie and macro
targets while allowing freedom in your food choices.

It’s about balance—not perfection.

Instead of obsessing over “clean eating,” you aim for:

• 70% nutrient-dense foods: Whole foods that fuel your body (e.g., lean
proteins, veggies, fruits, whole grains).
• 30% enjoyment foods: Foods you enjoy that keep life fun (e.g., pizza, ice
cream, chocolate).

Why It Works:

1. It eliminates restriction, which prevents binge eating.

2. It allows for consistency, which is the key to long-term success.
3. It fits into real life—travel, social events, and weekends don’t derail your
progress.

HOW FLEXIBLE NUTRITION FITS INTO FAT LOSS

At its core, fat loss comes down to calories in vs calories out. Flexible nutrition
works because it prioritizes energy balance without labeling foods as “good” or
“bad.”

Example:

• You can eat 200 calories of chicken breast or 200 calories of chocolate. Both
have the same calorie impact, but one offers more nutrients and satiety.
• Flexible nutrition teaches you to enjoy both—without guilt—while staying
within your calorie target.

The NHP Principle:

• Spend your calories like money. Prioritize high-value foods (protein, whole
foods) while saving room for foods you love.

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 THE IMPORTANCE OF PROTEIN IN FLEXIBLE
NUTRITION
Protein is your non-negotiable for fat loss. Here’s why:

1. Preserves Muscle Mass: When dieting, protein protects lean muscle,

keeping your metabolism high.
2. Increases Satiety: Protein keeps you full longer, reducing hunger and
cravings.
3. Burns More Calories: Protein has the highest thermic effect of food (TEF),
meaning you burn more energy digesting it.

Action Step: Aim for 1.6-2.2g of protein per kg of body weight every day.

Example High-Protein Meals:

• Grilled chicken salad with avocado and balsamic dressing.

• Steak with baked potato and green beans.
• Protein pancakes made with oats, egg whites, and protein powder.

BALANCING SOCIAL EVENTS AND EATING OUT

Social events don’t need to derail your fat loss progress. NHP teaches you how to
plan ahead and make smart choices so you can enjoy the occasion guilt-free.

1. PLAN YOUR DAY AROUND THE EVENT

If you know you’re eating out, adjust your meals earlier in the day:

• Prioritize protein and veggies for breakfast and lunch.

• Save most of your calories for the event.

Example:

• Breakfast: Egg white omelet with spinach.

• Lunch: Grilled chicken salad with light dressing.
• Dinner: Enjoy pizza or burgers while staying within your calorie target.

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 2. USE SIMPLE SWAPS TO REDUCE CALORIES

You don’t have to order a salad every time you eat out. Small swaps make a big
difference:
• Grilled instead of fried.
• Dressings on the side.
• Leaner cuts of meat.

Example:

• Swap a creamy pasta for grilled steak with veggies.

• Swap sugary cocktails for low-calorie drinks like vodka and soda.

3. PRACTICE MINDFUL EATING

Mindful eating helps you stay in control, even when you’re surrounded by
temptation:

• Eat slowly and enjoy your food.

• Stop eating when you’re satisfied, not stuffed.
• Focus on the experience, not just the food.

Mindset Tip: Remember, one meal won’t ruin your progress—just like one
workout doesn’t make you fit. Fat loss is about consistency over time.

HOW TO HANDLE TRAVEL AND HOLIDAYS

Travel and holidays often feel like a fat loss “free-for-all,” but with a plan, you can
stay on track without missing out.

NHP Travel Principles:

1. Stick to Protein: Prioritize protein at every meal to stay full and prevent
overeating.
2. Move Daily: Walk more, use hotel gyms, or do short bodyweight workouts to
keep activity up.
3. Budget Your Calories: Save calories for bigger meals or indulgences.

Example Travel Day:

• Breakfast: Egg and Bacon roll.

• Lunch: Grilled chicken wrap with salad.
• Dinner: Enjoy steak and a glass of wine.

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 Action Step: When traveling, aim for 80% consistency. If you stay mindful most
of the time, you’ll stay on track.

CASE STUDY: HOW FLEXIBLE NUTRITION CHANGED

TOM’S LIFE
Client Example – Tom:

• The Problem: Tom used to restrict all week, then binge every weekend when
he ate out with friends. He felt guilty and frustrated.
• The NHP Solution:
1. Tom followed the 70/30 Rule, allowing himself to enjoy his
favorite foods guilt-free.
2. He planned high-protein meals during the day to save calories
for social events.
3. He practiced mindful eating, stopping when he felt satisfied.
• The Result: Tom lost 8kg over 12 weeks, ate out every weekend, and finally felt
in control of his food.

The Lesson: You don’t need to sacrifice your life to lose fat. Flexible nutrition
makes results sustainable.

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 CHAPTER 8
WHY NHP WORKS WHEN EVERYTHING ELSE FAILS

You’ve tried every diet under the sun. You’ve restricted carbs, cut out sugar, and
lived on “clean eating” plans.

So why didn’t it work?

Because every method you’ve tried focused on symptoms, not the root causes.
Restrictive diets, extreme cardio, and “willpower” don’t address what’s actually
holding you back:

• Your brain (habits and cravings).

• Your nervous system (stress and recovery).
• Your relationship with food (emotional eating and restriction).

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 This is why Neural Health Patterning (NHP) is different. It combines:

1. Flexible Nutrition: Food freedom, not restriction.

2. Brain Rewiring: Fixing habits and behaviors at the root.
3. Nervous System Regulation: Mastering stress to unlock fat loss and
recovery.

NHP isn’t a diet—it’s a complete system for lifelong fat loss and sustainable
results.

THE THREE CRITICAL GAPS IN TRADITIONAL FAT

LOSS METHODS
Let’s break down exactly why traditional approaches fail:

1. They Ignore the Brain

Most diets focus on “what to eat” but completely ignore the brain’s role in:

• Cravings and overeating.

• Emotional eating during stress or boredom.
• Building habits that make fat loss sustainable.

The brain drives your behavior through neural pathways. If you don’t rewire
these pathways, you’ll keep repeating the same destructive patterns.

2. They Overlook Stress and the Nervous System

Chronic stress keeps your body in survival mode (high cortisol). This:

• Triggers cravings for sugar and fat.

• Slows recovery and muscle repair.
• Increases fat storage, especially around the abdomen.

If you’re constantly stressed, no diet or workout plan will work. Your body will
fight fat loss at every step.

3. They Rely on Restriction and Willpower

Diets that ban foods or require extreme calorie cuts rely on willpower, which is
a limited resource. Eventually, restriction leads to:

• Binge eating and feelings of guilt.

• A poor relationship with food.
• Inconsistency, the #1 killer of fat loss results.

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 HOW NHP FIXES THESE CRITICAL GAPS
NHP works because it’s a holistic system that addresses fat loss from every
angle:

1. REWIRING THE BRAIN FOR AUTOMATIC SUCCESS

At the core of NHP is neural rewiring—fixing the habits and emotional

patterns that hold you back.

The Science:

• Your brain builds habits through trigger → behavior → reward loops.

• Repeating these loops strengthens neural pathways, making bad habits
automatic.

How NHP Fixes It:

1. Identifying Triggers: Awareness is the first step to change. NHP teaches

you to recognize emotional, situational, and stress-based triggers.
2. Interrupting the Loop: Replace destructive habits (like emotional eating)
with positive actions like breathwork or a 10-minute walk.
3. Reinforcing New Habits: Consistency strengthens new neural pathways,
making healthy behaviors automatic over time.

Example:

• Old Loop: Stress → Eat chocolate → Feel temporary relief.

• NHP Loop: Stress → 5 minutes of 9D Breathwork → Feel calm and in control.

Over time, your brain rewires itself to seek healthier responses to triggers.

2. MASTERING THE NERVOUS SYSTEM TO REDUCE STRESS

Your nervous system is the bridge between your body and brain. If it’s not
balanced, fat loss becomes an uphill battle.

The Problem: Chronic stress keeps you stuck in sympathetic mode (fight-or-
flight), where:

• Cortisol increases cravings and fat storage.

• Recovery is slowed, and energy drops.
• Sleep quality suffers, disrupting hunger hormones like ghrelin and leptin.

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 The NHP Solution:
NHP teaches you to balance your nervous system by activating
parasympathetic mode (rest and digest):

• 9D Breathwork lowers cortisol, calms the mind, and stops cravings.

• Down-regulation techniques improve sleep, recovery, and fat-burning
efficiency.

Practical Tools:

• Morning Routine: Start the day with 3 minutes of breathwork to set a calm
tone.
• Evening Routine: Use 9D Breathwork before bed to improve sleep quality.
• Post-Workout Reset: Calm your nervous system after intense training to
enhance recovery.

Result: When your nervous system is balanced, your body can prioritize fat loss,
recovery, and energy.

3. FLEXIBLE NUTRITION FOR LONG-TERM CONSISTENCY

NHP removes restriction and guilt around food by focusing on flexible

nutrition.

Why It Works:

1. Calorie and Macro Targets: Flexible nutrition lets you eat foods you love
while staying within your calorie and macro goals.
2. 70/30 Rule: 70% whole, nutrient-dense foods + 30% foods you enjoy =
consistency without deprivation.
3. No Cheat Days: You don’t need cheat days because nothing is “off-limits.”
This eliminates binge eating and builds a healthier relationship with food.

Example Day of Flexible Eating:

• Breakfast: Protein oats with berries and nutella.

• Lunch: Chicken burrito bowl with rice, black beans, and avocado guzman
gomez.
• Dinner: Grilled salmon, roasted potatoes, and veggies and aioli.
• Snack: Ice cream or a chocolate bar within your calorie allowance.

Flexible nutrition works because it fits into your life, making fat loss consistent
and sustainable.

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 CASE STUDY: HOW NHP WORKS IN REAL LIFE
Client Example – Matt:

• The Problem: Matt was stuck in the cycle of restrictive dieting and binge
eating. Stress at work made him crave junk food every evening.
• The NHP Solution:
1. Used 9D Breathwork to reduce evening stress and lower cravings.
2. Followed the 70/30 Rule to enjoy foods he loved guilt-free while
hitting his calorie target.
3. Identified stress as his trigger and replaced emotional eating
with a 10-minute evening walk.
• The Result: In 12 weeks, Matt lost 7kg, eliminated his evening binges, and
finally felt in control of his habits.

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 CHAPTER 9
PUTTING IT ALL TOGETHER –
YOUR NHP ROADMAP TO SUCCESS
By now, you’ve learned the three critical pillars of Neural Health Patterning (NHP):

1. Brain Rewiring: Breaking bad habits and building new ones through
neuroplasticity.
2. Nervous System Regulation: Reducing stress and mastering recovery for
optimal fat loss.
3. Flexible Nutrition: Hitting your goals without restriction or guilt.

But knowledge alone doesn’t create results—action does.

This chapter shows you exactly how to put all the pieces together into a simple,
actionable plan that will help you achieve lifelong fat loss success.

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 STEP 1: CALCULATE YOUR FAT LOSS TARGETS
Fat loss starts with understanding your calorie and protein needs.

1. Calculate Your Maintenance Calories (TDEE):

Use the following formula to estimate your Total Daily Energy Expenditure:

• Sedentary (little to no exercise): Body weight (kg) x 22

• Lightly Active (exercise 1-2 days/week): Body weight (kg) x 24
• Moderately Active (exercise 3-4 days/week): Body weight (kg) x 26
• Very Active (exercise 5-6 days/week): Body weight (kg) x 28

Example: If you weigh 80kg and exercise 4 days per week:

80 x 26 = 2,080 calories (maintenance)

2. Create a Calorie Deficit:

To lose fat, aim for a 10-25% calorie deficit based on your maintenance calories.

• Mild Deficit (10%): Slower, more sustainable fat loss.

• Moderate Deficit (20%): Faster fat loss while maintaining energy.

Example:
2,080 calories (maintenance) - 20% = 1,660 calories for fat loss.

3. Prioritize Protein:
Set your protein intake at 1.6-2.2g per kg of body weight.

• Example: If you weigh 80kg, aim for 130-175g of protein per day.

STEP 2: BUILD YOUR FLEXIBLE NUTRITION PLAN

Now that you have your targets, it’s time to build a plan that works for you.

Follow the 70/30 Rule:

• 70% of your intake: Whole, nutrient-dense foods (lean proteins, fruits,

veggies, complex carbs).
• 30% of your intake: Enjoyment foods (pizza, burgers, desserts) to eliminate
restriction.

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 SAMPLE FLEXIBLE EATING DAY
• Breakfast: 2 scrambled eggs with spinach, 2 slices of wholegrain toast.
• Snack: A protein shake and an apple.
• Lunch: Grilled chicken wrap with lettuce, tomato, and light mayo.
• Dinner: 200g rump steak, baked potato, and steamed broccoli.
• Snack/Dessert: 1 scoop of ice cream or a small chocolate bar.

Totals: ~1,660 calories, 150g protein.

With NHP, no food is off-limits. You’re in control of your intake, which makes
staying consistent easy and enjoyable.

STEP 3: INTEGRATE DAILY NHP HABITS

Fat loss becomes automatic when you focus on building daily habits. Here’s
how to implement NHP into your life:

1. Practice 9D Breathwork Daily:

• Morning: 5 minutes of breathwork to start the day calm and focused.
• Evening: 5 minutes before bed to improve sleep and lower cortisol.
2. Track Your Progress:
• Use tools like MyFitnessPal to track calories and protein.
• Monitor your weight, measurements, and how you feel each week.
3. Move More (Increase NEAT):
• Aim for 8,000-10,000 steps per day. Walking more is an easy way
to boost fat loss.
4. Strength Train 3-4 Days Per Week:
• Focus on progressive overload (lifting heavier over time) to build
muscle and increase metabolism.
5. Identify and Replace Triggers:
• Journal your emotional eating triggers and replace the behavior
with positive actions like 9D Breathwork, walking, or a hobby.

STEP 4: BREAK THROUGH FAT LOSS PLATEAUS

Plateaus happen to everyone. Here’s how to overcome them using the NHP
framework:

1. Check Your Calories and Protein:

• Are you still in a calorie deficit? Track accurately for a week to
ensure consistency.

The Neural Health Patterning (NHP) Fat Loss Bible Page 38

 2. Increase NEAT:
• Add 2,000 extra steps per day or stand more often to
increase calorie burn.
3. Implement a Refeed Day:
• Once per week, increase calories to maintenance levels, focusing on
carbs to reset leptin and boost energy.
4. Manage Stress:
• Use down-regulation breathwork to reduce cortisol and improve sleep.

STEP 5: MEASURE SUCCESS BEYOND THE SCALE

The scale doesn’t tell the whole story. NHP focuses on tracking progress in
multiple ways:

• Body Measurements: Measure your waist, hips, and chest every 2 weeks.
• Progress Photos: Take photos from the front, side, and back under the
same conditions.
• How You Feel: Track energy levels, mood, sleep, and stress.
• Performance: Monitor strength gains in the gym.

Fat loss isn’t just about losing weight—it’s about building a sustainable lifestyle
where you look, feel, and perform at your best.

THE NHP LIFESTYLE: WHAT SUCCESS LOOKS LIKE

By following the NHP system, you’ll:

• Lose fat consistently without extreme restriction.

• Rewire your brain to build habits that make success automatic.
• Master stress, reduce cravings, and improve recovery.
• Enjoy food freedom and social events without guilt.

Imagine This:

• You no longer binge eat when stressed.

• You hit your fat loss goals while eating pizza or chocolate when you want.
• You have the tools to stay lean, strong, and healthy for life.

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 CONCLUSION
YOUR NEW FUTURE STARTS NOW

If you’ve made it this far, you now hold the keys to lifelong fat loss success.

This isn’t just another “diet book.” It’s a complete system that fixes the real
problems keeping you stuck.

• Your Brain: By rewiring habits and cravings, NHP eliminates the destructive
patterns that sabotage your success.
• Your Nervous System: By managing stress and improving recovery, you
unlock your body’s true fat-burning potential.
• Your Nutrition: By using flexible nutrition and the 70/30 Rule, you can enjoy
food freedom without sacrificing results.

With NHP, fat loss becomes simple, sustainable, and automatic.

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 THE OLD YOU VS THE NEW YOU
The Old You:

• Felt frustrated, stuck, and out of control.

• Let stress, cravings, and emotional eating derail progress.
• Tried restrictive diets that always led to binge eating.

The New You:

• Has complete control over habits and emotions.

• Knows how to regulate stress with tools like 9D Breathwork.
• Enjoys food freedom while hitting your fat loss goals.
• Builds a lean, strong body without sacrificing your lifestyle.

This transformation isn’t just physical—it’s mental, emotional, and sustainable

for life.

WHY NHP IS THE FUTURE OF FAT LOSS

Most fat loss methods fail because they focus on the surface. NHP works
because it fixes the root causes:

1. Your Brain: Eliminating bad habits and reinforcing healthy ones through
neuroplasticity.
2. Your Stress: Regulating cortisol and balancing the nervous system to
unlock fat-burning.
3. Your Relationship with Food: Teaching flexible nutrition so you never feel
restricted again.

This is the next generation of fat loss—the method that works for you, not
against you.

WHAT TO DO NEXT
Fat loss isn’t a destination—it’s a journey of building habits, consistency, and
control.

1. Start Small: Pick one habit to implement today:

• Practice 5 minutes of 9D Breathwork.
• Track your protein intake for the day.
• Take 8,000 steps.

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 2. Focus on Progress, Not Perfection: Fat loss isn’t about being perfect—it’s
about staying consistent over time.
3. Take Ownership: You now have the tools to create the body and life you
want. The only thing standing in your way is taking action.

FINAL WORDS: THIS IS YOUR MOMENT

You don’t have to live stuck in a cycle of frustration, yo-yo diets, and emotional
eating. NHP gives you the tools to take control of your habits, body, and life—
forever.

Imagine yourself 6 months from now:

• You feel confident, strong, and proud of your progress.

• You’ve lost fat without giving up the foods you love.
• Stress no longer controls you—you control it.
• You’ve built habits that make success feel effortless.

This is what’s possible with NHP.

It’s your time. Take the first step. Start now.

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