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* {
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[x-apple-data-detectors] {
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.wrapper .footer__share-button a:hover,
.wrapper .footer__share-button a:focus {
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div.header {
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div.preheader {
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}
.snippet,
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@media only screen and (min-width: 620px) {
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    Float: none !important;
    vertical-align: top;
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  .email-footer {
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    width: 560px !important;
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  .has-gutter.x_has-border {
    max-width: 602px !important;
    width: 602px !important;
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    width: 300px !important;
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  .three-col .column,
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  .column.x_narrow {
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}
@supports (display: flex) {
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    .fixed-width.has-border .layout__inner {
      display: flex !important;
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}
/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
  .email-flexible-footer .left-aligned-footer .column,
  .email-flexible-footer .center-aligned-footer,
  .email-flexible-footer .right-aligned-footer .column {
    max-width: 100% !important; /* [1] */
    text-align: center !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .flexible-footer-logo {
    margin-left: 0px !important; /* [1] */
    margin-right: 0px !important; /* [1] */
  }
  .email-flexible-footer .left-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .center-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .right-aligned-footer .flexible-footer__share-button__container {
    display: inline-block;
    margin-left: 5px !important; /* [1] */
    margin-right: 5px !important; /* [1] */
  }
  .email-flexible-footer__additionalinfo--center {
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  }
  
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  .email-flexible-footer .center-aligned-footer table,
  .email-flexible-footer .right-aligned-footer table {
    display: table !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .email-flexible-footer .footer__share-button,
  .email-flexible-footer .email-footer__additional-info {
    margin-left: 20px;
    margin-right: 20px;
  }
}
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  .tweet {
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  }
  .linkedinshare {
    background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi9.cmail20.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Flishare%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOS5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzYwNDE1fQ:1uYAFq:E5DhYf2Y_Tk0dAx9Gfvw5c5O_6o2b02Two_dI7EWz-A) !important;
  }
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    background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi10.cmail20.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Fforward%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMTAuY21haWwyMCIsInRpbWUiOjE3NTE3NTAyMjIuMzYwNTc2Mn0:1uYAFq:JqBuy49qV3HJZAzgssJvlHu2r0FDuuzpH5mB4RnUcro) !important;
  }
}
@media (max-width: 321px) {
  .fixed-width.has-border .layout__inner {
    border-width: 1px 0 !important;
  }
  .layout,
  .stack .column {
    min-width: 320px !important;
    width: 320px !important;
  }
  .border {
    display: none;
  }
  .has-gutter .border {
    display: table-cell;
  }
}
.cmctbl--inline table {
  border-collapse: collapse;
}
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  <style type="text/css">
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         <!--[if mso]><table align="center" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-fixed-width" style="background-color: #ffffff;"><td style="width: 600px" class="w560"><![endif]-->
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          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;text-align: center;">
             <em>
              <span style="text-decoration: inherit;color: #687587;">
               The Gyroscope Newsletter
              </span>
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <strong>
              Upgrading your body’s engine
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Ever dreamt of owning an exotic sportscar?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Like a Ferrari, or Lamborghini or Aston Martin... not just your average car, but ones with massive engines designed to win races and break records.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Imagine the feeling of pressing the accelerator and being thrown back in your seat. A different experience from your average Honda or Prius.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FChatGPTImageJul22025at11_50_12AM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgxNjUyOH0:1uYAFq:eDMwAfM0iCtKiUDZBf07AMCiPnbsZpJRO8a_fLpgP0g" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
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           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             These beasts are built for one thing:
             <em>
              performance
             </em>
             . We're talking engines with over 800 horsepower, 0–60 acceleration in under 3 seconds, and price tags north of $400,000.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             They're marvels of engineering; precise, powerful, and capable of pushing physics to its limit.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Now imagine you’re handed the keys to one and told: “It’s all yours!”
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But there’s a catch… You’re only allowed to drive it in first gear. In a school zone. No faster than 25mph.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             No redlining. No testing its limits. No pushing that engine to feel what it’s really capable of.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 
0;">
             Sounds quite frustrating, right?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, this is the situation most people are currently in.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You actually own a very expensive and high-performance machine: your human body.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Your organs are priceless, but if you had to quantify them, each major organ like your liver, your heart, your brain, may cost more than a million dollars.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That “engine” inside you—your heart, lungs, and muscles—has a real metric for performance: it’s called VO2 max.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The higher your VO2 max, the more efficiently your body can produce energy, the more stamina you have, and the longer and healthier you’re likely to live. Being a 
person with a high VO2Max can feel like driving a very powerful sportscar, with lots of power ready for you.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Having a low VO2Max on the other hand can be like riding a tricycle or lawnmower — even if you floor it, you may not get much out of it. Even going up a small hill may be challenging.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Unlike traditional cars built at the factory, your VO2Max engine changes over time. It can get stronger if you use it, but gets weaker if you don’t.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So the question is: how do you want to maintain your body?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Do you want to be driving a strong and powerful sportscar in 10 years, or one that only has a small engine remaining?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             In this week's essay, 
we’ll explore what VO2Max actually means, why it is so important for longevity, and how it matters not just for athletes but your everyday life.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat fullwidth btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: block;font-size: 14px;font-weight: bold;line-height: 24px;padding: 12px 24px;text-align: center;text-decoration: none !important;transition: opacity 0.1s ease-in;color: #ffffff !important;background-color: #3d63e0;font-family: sans-serif;">
             Read the full essay
            </a>
            <!--<![endif]-->
            <!--[if mso]><p style="line-height:0;margin:0;">&nbsp;</p><v:roundrect xmlns:v="urn:schemas-microsoft-com:vml" href="https://camp.gyrosco.pe/t/d-l-surutkd-yultlrktit-r/" style="width:420pt" arcsize="9%" fillcolor="#3D63E0" stroke="f"><v:textbox style="mso-fit-shape-to-text:t" inset="0pt,8.25pt,0pt,8.25pt"><center style="font-size:14px;line-height:24px;color:#FFFFFF;font-family:sans-serif;font-weight:bold;mso-line-height-rule:exactly;mso-text-raise:1.5px">Read the full essay</center></v:textbox></v:roundrect><![endif]-->
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           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #8c8b96;">
              02
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
               Research Review
              </strong>
             </span>
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <strong>
              Cheat Meals for Fat Loss
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             If you’ve ever followed a strict diet, you know that one of the hardest parts isn’t the food itself — it’s the mental grind.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Day in, day out, sticking to clean meals, tracking every calorie, saying no to dessert.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Eventually, you start to wonder:
             <em>
              “Would it help to take a break?”
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is the idea behind a "cheat meal",
             <strong>
             </strong>
             a popular tool in the fitness and dieting world that gives you permission to hit pause on your usual restrictions and just enjoy food. Whether it’s one indulgent dinner or a full “cheat day”, the idea is simple: take a break, reset your mind, maybe even rev up your 
metabolism... and then get back on track.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But do cheat meals actually
             <em>
              work
             </em>
             — or are they just a socially acceptable way to binge?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A recent review set out to explore that exact question. Instead of trying to prove whether cheat meals are good or bad, the researchers mapped the current evidence to see what we know so far — both from a physiological and psychological perspective.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               What Defines a Cheat Meal?
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             In scientific terms, a cheat meal 
is defined as a temporary break from energy restriction — a time when someone eats freely, without tracking calories or macronutrients. This could last a single meal, a full day, or even a few days.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is different from more structured strategies like refeeds (1–3 days of higher-carb, higher-calorie eating with specific macro goals) or diet breaks (longer periods, like a week or more, where you eat at maintenance with a set structure).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Cheat meals are the most relaxed of the three — and also the most unpredictable.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             While the term only appeared in peer-reviewed journals in 2016, it had already been popular in bodybuilding and weight loss culture for years. Social media helped glamorize the trend, 
often showcasing epic food feasts as a reward after weeks of clean eating.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Why Do People Use Cheat Meals?
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             There are a few key reasons cheat meals are so common. First, they offer a mental break. Sticking to a strict eating plan can be draining — not just physically, but emotionally. Knowing you have a planned treat coming up can reduce cravings, boost morale, and help you stay consistent over the long haul.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Others believe cheat meals offer a physiological boost — by reactivating a slowed-down metabolism or improving 
hormone levels like leptin and thyroid hormone, both of which tend to dip during long periods of dieting.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Finally, there’s a practical appeal. Cheat meals can make life more social and flexible. Want to go out for dinner or celebrate a birthday without bringing your meal prep container? A cheat meal makes that easier.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             But are those benefits backed by science?
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FChatGPTImageJul32025at01_07_14PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgxODU0OH0:1uYAFq:Hw-MtAde1Pd4elDTHdymGtdwQ_iQcCQ-xib9Wn93M1A" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               What the Research Found
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             This new review analyzed eight studies — four focusing on the physical side (like weight, metabolism, and performance), and four on the mental side (like mood, appetite, and behavior).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             One key takeaway was that, even with occasional cheat meals, people still lost weight —
             <strong>
              as long as their overall calorie intake remained in a deficit
             </strong>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In other words, a cheat meal didn’t undo all your hard work
             <em>
              if
             </em>
             you were still 
consistent the rest of the time.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When it comes to metabolic adaptation, the evidence was more limited and mixed. While some believe cheat meals might "rev up" a sluggish metabolism, the review found that any boost was probably minor — a drop of about 50–100 calories in resting energy expenditure is common during dieting, and cheat meals didn’t show a consistent ability to prevent or reverse that.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             As for muscle retention and exercise performance, the findings weren’t promising either. The idea that higher-calorie days would help retain more lean muscle or improve strength during a diet didn’t pan out. In trained individuals, the benefit appeared negligible — unless the person was on an extremely aggressive cut with high training volume, 
where a cheat meal might offer some glycogen replenishment for performance.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Here's Where It Gets Interesting: The Psychology
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             While the physical effects of cheat meals were modest at best, the psychological effects were much more promising.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             People who took regular, planned breaks from dieting were less likely to drop out of weight loss programs. They also reported better mood and less stress around food. One study even found improvements in satiety-related hormones — specifically PYY, which signals fullness — during 
intermittent breaks.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Perhaps most importantly, the review emphasized that how cheat meals are
             <em>
              framed
             </em>
             matters a lot.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When cheat meals were planned in advance and viewed as a normal part of the program (something researchers called a "planned hedonic deviation"), they helped people recharge and stick with their goals. But when cheat meals were seen as a
             <strong>
              failure
             </strong>
             — a slip-up or something to feel guilty about — they were more likely to lead to binge eating, shame, and giving up altogether.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This highlights a major concern:
             <strong>
              the blurred line between
             </strong>
             <strong>
              cheat meals and disordered eating
             </strong>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For people 
prone to extremes, a “cheat day” can quickly spiral into a binge episode, followed by over-restriction and emotional backlash.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               So... Should You Use Cheat Meals?
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             It depends.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For some, cheat meals can be a helpful tool to stay consistent — a mental break that actually helps with long-term adherence. They might make your diet feel more sustainable, and give you the flexibility to enjoy life without obsessing over every bite.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But for others, cheat meals can become a slippery slope. If 
you find that a cheat meal turns into a weekend binge, or if you feel shame, guilt, or anxiety afterward, this strategy might be doing more harm than good.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Best Practices
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             If you do choose to use cheat meals, the key is planning and mindset. Don’t think of it as “cheating” — think of it as a break built into your structure. Reframing it as a "treat meal" or "indulgence meal" may help reduce guilt and prevent spirals.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Keep them occasional and controlled — the review suggests allowing 
10–20% of your weekly calories to come from discretionary sources. That might mean one indulgent meal per week, or a few smaller treats spread out.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And most importantly: pay attention to how cheat meals make you feel. Do they help you stick to your goals? Or do they lead to more cravings, stress, or overeating? Your body — and your relationship with food — will usually give you the answer.
            </p>
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Final Takeaways
              </span>
             </strong>
            </h3>
            <p class="size-20" lang="x-size-20" style="Margin-top: 12px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Cheat meals aren’t magic, but they’re not the 
enemy either. If they help you stay consistent, feel more human, and enjoy life while staying healthy — that’s a win.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             Just don’t confuse a helpful strategy with a free-for-all. The most successful approaches to health and weight loss are
             <strong>
              flexible, not fragile
             </strong>
             .
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-30" lang="x-size-30" style="Margin-top: 0;Margin-bottom: 0;font-size: 26px;line-height: 34px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #8c8b96;">
              03
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
               Study Of The Week
              </strong>
             </span>
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <strong>
              Cardio vs. Strength Training
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;line-height: 26px;">
             <em>
              Every week, we will breakdown a new study to help you stay on top of the latest health and longevity developments...
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;line-height: 26px;">
             <em>
              This week’s study compares cardio and resistance training to try and determine, once and for all, which one is better for
             </em>
             <em>
              fat loss.
             </em>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <em>
              Read the full original study
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #297bff;">
                here
               </span>
              </a>
              .
             </em>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi3.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FChatGPTImageJul42025at01_02_52PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMy5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyMDExNH0:1uYAFq:prmRkSRxfTPqy40w48v2Jb4NnN0svcGC-P7UsXcWDnE" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The main goal of this review was to directly compare the effects of Resistance Training alone, Aerobic Training alone, and Concurrent Training on changes in body fat.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The researchers aimed to provide a research-based answer to whether cardio or resistance training is superior for fat loss.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              It's important to note that the study focused solely on fat loss, not on building a muscular physique, for which resistance training is paramount.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A key challenge in comparing these exercise modes is that an hour of cardio involves 
continuous activity, while an hour of resistance training is intermittent, with much of the time spent resting. This difference in active time could potentially bias fat loss results towards cardio. However, the study aimed to take a practical approach by comparing the effectiveness of typical cardio workouts versus typical resistance training workouts for fat loss.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              METHODOLOGY
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This was a
             <strong>
              systematic review and meta-analysis
             </strong>
             , meaning the researchers analyzed data from multiple published studies that met specific criteria, rather than conducting a new experiment with subjects.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             They searched three major research databases: PubMed, SportDiscus, 
and Web of Science.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Initially, over 12,000 potential studies were identified, which were then narrowed down to
             <strong>
              36 studies with a total of 1,564 subjects
             </strong>
             after rigorous screening. Most subjects were male.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             To be included, studies had to meet criteria such as involving metabolically healthy adults (18+), being at least four weeks long, including a concurrent/combined training group, being a randomized controlled trial, and reporting body fat, body fat percentage, and body weight at baseline and post-intervention.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The study design was chosen because it allowed for direct comparisons between groups within the same study, ensuring variables like nutrition instructions, body fat measurement devices, and study duration were 
consistent between groups.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              STUDY STRENGTHS
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              High inter-rater reliability
             </strong>
             in study screening, with research assistants agreeing on correct responses approximately 99.1% of the time, ensuring consistent application of inclusion criteria.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Registration of the study protocol
             </strong>
             before starting the review, which enhances trustworthiness by preventing "cherry-picking" outcomes and committing to a predefined plan.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Assessment of study quality
             </strong>
             for every included study by at least two people, reducing the risk of bias.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              STUDY LIMITATIONS
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A
             <strong>
              lack of a standardized body composition device
             </strong>
             across all the included studies, as they came from different research laboratories worldwide. This means some studies used higher-quality assessment devices than others.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              KEY RESULTS
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The researchers extracted data on body weight, fat mass, body fat percentage, and lean mass. They prioritized body fat mass as the most important outcome variable, as it directly reflects actual fat loss, unlike body weight which can be influenced by changes in muscle 
mass.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Body Weight Loss:
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Subjects performing cardio only lost significantly more body weight than those doing resistance training only, specifically four pounds (1.8 kgs) more. However, the authors stress that body composition data (fat and muscle mass) supersedes body weight data.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Fat Mass Loss (Body Fat):
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Subjects doing cardio only lost 2.3 more pounds (1.06 kgs) of fat mass than subjects doing resistance training alone, and this was a statistically significant difference.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The conclusion drawn is that cardio caused significantly more fat loss than resistance training.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Despite this, resistance training
             <em>
              did
             </em>
             cause fat loss, just not as much as cardio.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Fat-Free Mass (Muscle Mass) Retention/Gain:
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Subjects who performed resistance training only gained significantly more fat-free mass compared to subjects who performed cardio only. This finding was not surprising.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Impact of Concurrent Training (Cardio + Resistance Exercise):
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Fat Mass:
             </strong>
             Concurrent trainers lost only slightly more body fat (0.5 pounds; 0.24 kgs) than cardio-only subjects, a difference that was not statistically significant. However, concurrent trainers lost significantly 
more body fat (2.4 pounds; 1.1 kgs) than resistance training-only subjects.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Fat-Free Mass:
             </strong>
             Concurrent trainers gained a little more fat-free mass than both cardio-only and resistance training-only subjects, but these small differences were not statistically significant.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              The study concluded:
             </strong>
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              Both cardio and concurrent training appear more favorable for fat mass loss compared to resistance training alone.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Combining aerobic and resistance exercises does not hinder or improve the fat loss process compared to cardio 
alone.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Resistance training alone resulted in superior fat-free mass retention compared to cardio alone, but concurrent training did not statistically differ in fat-free mass preservation from either cardio or resistance training.
             </li>
            </ul>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              FINAL THOUGHTS
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Logically, this is not surprising, as cardio burns more calories minute-to-minute when compared to resistance training, and energy balance (calories in vs. calories out) drives weight loss.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, it can also be said that when trying to lose fat, attempting to create the required calories deficit primarily with exercise is not the recommended method. 
The recommended method is to create the deficit with dietary changes and exercise for health and some metabolic advantages.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It is also important to note that when losing fat, maintaining muscle is key to longevity, and cardio training without resistance training results in the loss of both muscle and fat.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             So, the best overall health advice? Concurrent training: train cardio to burn more calories and build a healthier heart and VO2 max. Resistance train along side, to maintain or build new muscles.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              04
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;">
              <strong>
               News Round-Up
              </strong>
             </span>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <em>
              <span style="text-decoration: inherit;">
               The Latest News in Health and Artificial Intelligence
              </span>
             </em>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi4.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FChatGPTImageJun132025at02_04_16PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNC5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyMTU3OH0:1uYAFq:Y5Ix0LJUNd6mB8NTXp-L6R7dT6VRfwYumov8yGL_el8" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h3 class="size-32" lang="x-size-32" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 28px;line-height: 36px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Health and Longevity
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 20px;">
             A new study has found that drinks packaged in glass bottles may contain up to 50 times more microplastics than those in plastic bottles or cans. The contamination doesn’t come from the glass itself, but from the plastic liners inside metal caps, which release tiny fragments into the drink as they rub together during transport and storage.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi5.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FChatGPTImageJul42025at01_32_24PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNS5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyMzMzfQ:1uYAFq:FRDZX2J-tlhz28wcKb7fDH1bUeYeNX-WyZtQBTv5mr0" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             Beverages like soda, beer, and lemonade were the most affected, with up to 100 microplastic particles per liter, while water and wine had much lower levels—especially when sealed with cork stoppers. This highlights that the bottle cap, not the bottle, is often the real source of microplastic contamination.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Though the long-term health effects of ingesting microplastics are still unclear, early studies link them to inflammation and hormone disruption. The study also found that rinsing or blowing out the bottle cap before opening can reduce the number of microplastics by up to 60%, offering a simple way to lower your exposure.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 0;font-size: 
28px;line-height: 36px;">
             <strong>
              Artificial Intelligence
             </strong>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <strong>
              Microsoft Announces New Medical AI
             </strong>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi6.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252Fmicrosoftteams-image_80-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyNDYxfQ:1uYAFq:LlsyBL9mYwFS3z4VR1PCnb7_Emkbq_LZzdcJptuPxv0" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 20px;">
             Microsoft has unveiled a major medical AI breakthrough called MAI-DxO (Medical AI Diagnostic Orchestrator), a system that significantly outperforms human doctors in diagnosing complex cases. In tests using real cases from the
             <em>
              New England Journal of Medicine
             </em>
             , the AI achieved 85% accuracy—compared to just 20% by general practitioners under the same conditions. It works by coordinating multiple top AI models (like GPT, Claude, Gemini, and LLaMA), essentially acting like a panel of specialists reasoning together.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi7.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FX-rays-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNy5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyNTgzNH0:1uYAFq:yg2IJX36sR7vGyXHIIxtbiLKOeY31U25HSxVemXUfCk" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             The system mimics how doctors think: it forms hypotheses, recommends tests, reviews results, and then finalizes a diagnosis. It also chooses fewer and more cost-effective tests, leading to diagnoses that are not only more accurate but also 20% cheaper and faster. Microsoft sees this as a step toward “medical superintelligence”—where AI augments clinical decisions with both scale and precision.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, the breakthrough is still in controlled studies and not yet used in real hospitals. Microsoft plans to integrate it into tools like Copilot and Bing Health, but real-world testing and ethical oversight will be critical.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             While AI may boost diagnostic speed and accuracy, doctors still bring human nuance, 
empathy, and hands-on care that no machine can fully replace—
             <em>
              at least, not yet.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-32" lang="x-size-32" style="Margin-top: 0;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              05
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               Member Questions
              </strong>
             </span>
            </p>
            <p class="size-16" lang="x-size-16" style="Margin-top: 20px;Margin-bottom: 0;font-size: 16px;line-height: 24px;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               If you have any questions—about the app, weight loss, or anything else—you can send them in the app.
              </strong>
             </span>
             <span style="text-decoration: inherit;color: #000000;">
              We will try to reply to the top ones here every week so everyone can benefit!
             </span>
            </p>
            <p class="size-16" lang="x-size-16" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 16px;line-height: 24px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <blockquote style="Margin-top: 0;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
              <span style="text-decoration: inherit;color: #000000;">
               <em>
                How can I add food from photos I have take while having been offline during a flight?
               </em>
              </span>
             </p>
             <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 20px;line-height: 28px;">
              <span style="text-decoration: inherit;color: #000000;">
               <em>
                -Michael
               </em>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             Great question, Michael.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You can't expect to be able to take photos of every single meal in real-time, every time. Sometimes there may not be internet access, or you may not have 10 seconds available to use the app, etc.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             What do you do when that happens?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Simple: you can upload one or multiple food photos straight from your camera roll at any point after the event.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That could be after a flight, after a weekend, wedding, or any time you could not take photos and upload in real-time.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              How to do it step by step
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Step 0: Take the photo on your phone using the camera.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Step 1: Go to the day you want to add food and press "Add photos"
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi8.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FIMG_1795-8b760bcbe3cbcd40.PNG/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOC5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyNzA2OX0:1uYAFq:pzOWhXMjIFTK02-XoJHaUEH2F_xKfDMgFnQenmRMceE" style="border: 0;display: block;height: auto;width: 100%;max-width: 287px;" width="287"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             Step 2: Select the photo or photos you want to add and press "Add this image".
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Tip: they are usually filtered and grouped by location to make it easier to find and filters out the photos you took while in motion (ie. photos while running or driving, etc. as they are likely not relevant).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             In the top right corner you can turn off that filtering and see
             <em>
              all
             </em>
             the photos for that day, which can be useful for custom scenarios like eating while traveling (on an airplane/train/etc.)
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi9.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FIMG_1797-24e319c333c0fbfd.PNG/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOS5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzgyODI3NX0:1uYAFq:0X1sm9AStGv0maQuZVLAwqsd-oj0q86yoSBcqiK2aVc" style="border: 0;display: block;height: auto;width: 100%;max-width: 289px;" width="289"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 20px;">
             Step 3: Add caption(s) if desired, then press "Upload"
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi10.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252FIMG_1798-973dc9a79cb0f5c.PNG/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMTAuY21haWwyMCIsInRpbWUiOjE3NTE3NTAyMjIuMzgyOTI4NH0:1uYAFq:xrR-A3X8U7uZqdHAmBHv8KyurW6cuuANx4id2ZMytUs" style="border: 0;display: block;height: auto;width: 100%;max-width: 287px;" width="287"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             And that's it!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Now your photos should be added to the meals page and you should see all the calories and macros calculated automatically for you, the same as if you took the photo directly with the camera.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The great thing about this feature is the ability to add many photos at once, making the whole process efficient even if you ate 5-10 things.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             12-course meal? No problem.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Some members like to add photos as they go in realtime (works well in some situations, especially if you have wifi or strong cell signar) or others prefer to store them up and add them at the end of the day or the next morning during morning routine, or some can do a mix of 
both methods depending on the situation.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             For social meals at restaurants—or places like an airplane in the original question—taking the photo on your phone is an easy way to make sure it gets captured.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              06
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;">
              <strong>
               App Update
              </strong>
             </span>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             <em>
              The brand new
             </em>
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #297bff;">
                Gyroscope V8.4 update
               </span>
              </a>
             </strong>
             is now live in the App Store!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This version features a re-engineering of the AI coaching system, to now be 50-100x faster when chatting — while still retaining all the intelligence and insights of previous versions.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And now you can move beyond just chat. Now you can call your coach and have a realtime call, just like with a human coach.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             All the coaching and premium features including advanced 
calls are
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #297bff;">
                included in the G1 membership
               </span>
              </a>
             </strong>
             , and now live for everyone!
            </p>
           </div>
          </div>
         </div>
         <!--[if mso]></td></tr></table><![endif]-->
        </div>
       </div>
       <div style="background-color: #ffffff;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
         <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;">
          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #ffffff;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;line-height: 15px;font-size: 1px;">
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="background-color: #ffffff;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
         <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;">
          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #ffffff;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
             <p style="Margin-top: 0;Margin-bottom: 0;">
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              That’s all for this week’s newsletter.
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              <strong>
               Thanks for being an early Gyroscope member!
              </strong>
             </p>
             <p style="Margin-top: 20px;Margin-bottom: 0;">
             </p>
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="background-color: #000000;background: 0% 0%/auto auto no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzYxMjkwN30:1uYAFq:CXIvLx5ao-xcxYKaPgz_P6bbt5w_gYGSryq1TLOQZ1M) #000000;background-position: 0% 0%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzYxMjkwN30:1uYAFq:CXIvLx5ao-xcxYKaPgz_P6bbt5w_gYGSryq1TLOQZ1M);background-repeat: no-repeat;background-size: auto auto;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
         <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;">
          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background: 0% 0%/auto auto no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzYxMjkwN30:1uYAFq:CXIvLx5ao-xcxYKaPgz_P6bbt5w_gYGSryq1TLOQZ1M) #000000;background-position: 0% 0%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252FA6%252FE96%252F05C%252F160853%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NTE3NTAyMjIuMzYxMjkwN30:1uYAFq:CXIvLx5ao-xcxYKaPgz_P6bbt5w_gYGSryq1TLOQZ1M);background-repeat: no-repeat;background-size: auto auto;background-color: #000000;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;line-height: 112px;font-size: 1px;">
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="background-color: #000000;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
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          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #000000;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
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