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/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
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}
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  }
}
@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;
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}
.cmctbl--inline table {
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}
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  <style type="text/css">
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         <!--[if mso]><table align="center" class="preheader" cellpadding="0" cellspacing="0" role="presentation"><tr><td style="width: 280px" valign="top"><![endif]-->
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         <!--[if mso]></td><td style="width: 280px" valign="top"><![endif]-->
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       <div style="background-color: #000000;background: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMDkzNzkwOH0:1vKFhV:gLlsL2RCU25nFFCVYObmtRPKSO2npjJ8yr6F8UQRF8E) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMDkzNzkwOH0:1vKFhV:gLlsL2RCU25nFFCVYObmtRPKSO2npjJ8yr6F8UQRF8E);background-repeat: no-repeat;background-size: cover;">
        <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: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMDkzNzkwOH0:1vKFhV:gLlsL2RCU25nFFCVYObmtRPKSO2npjJ8yr6F8UQRF8E) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMDkzNzkwOH0:1vKFhV:gLlsL2RCU25nFFCVYObmtRPKSO2npjJ8yr6F8UQRF8E);background-repeat: no-repeat;background-size: cover;background-color: #000000;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
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          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
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       </div>
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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]-->
         <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;">
             Hey Ramy, welcome to your weekly dose of longevity science and discussion...
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Today we're diving into
             <strong>
              prolonged fasting
             </strong>
             . Is it as life-changing as some sources claim? Are its purported health benefits over-stated or evidence-based and fair?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Coach Ollie is starting a
             <strong>
              2 week fat loss challenge
             </strong>
             using Food XRAY and sets us up for how he plans to do it! From general macro balance to cheat meals to alcohol and any exercises he'll be doing.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             2 weeks is clearly not a very long time, but the tactics he implements 
here may help some of you see how
             <strong>
              you can also lose bodyfat
             </strong>
             <em>
              without starving and cutting out all of your favourite foods.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             (Next week, there'll be a video of this first week too!)
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Finally, our pod-of-the-week is all about
             <strong>
              breaking through inner resistance
             </strong>
             so you can realize your life's work and pursue your dreams.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Enjoy!
            </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-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 20px;line-height: 28px;">
             <span class="font-lato" style="text-decoration: inherit;">
             </span>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 “I say again, Bravo on all the great work. Gyroscope is really emerging as my “go to”
                 <strong style="Margin-top: 20px;">
                  one stop coach for life, wellness &amp; fitness
                 </strong>
                 . It’s all 
coming together like nothing else …
                </span>
                <span style="text-decoration: inherit;color: #999999;">
                 "
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 ~Peter
                </span>
               </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 class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </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;">
              01
             </span>
             <span style="text-decoration: inherit;color: #b2afb8;">
             </span>
             <span style="text-decoration: inherit;color: #c4c2c4;">
              Research Review
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              Prolonged Fasting: How Far Is Too Far?
             </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;">
             Few health trends carry as much mystique, or arguably misunderstanding, as prolonged fasting.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For some, it’s a spiritual reset. For others, it’s a radical biohack or a test of willpower.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But beneath the mythology lies a very real physiological experiment, one that pushes the body to its limits and reveals just how adaptable human metabolism can be.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When you strip it down, prolonged fasting—defined as going without food for several days or even weeks—is less a modern health trend and more an echo of survival biology.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Humans have always fasted, sometimes by choice, sometimes by circumstance. Ancient Greeks and early 
religious traditions viewed it as a pathway to clarity or purification.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Yet for the body itself, fasting is simply a shift in energy strategy, a highly coordinated switch that prioritizes survival above all else.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              What is actually happening when you fast?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             In the first 24 hours without food, the liver’s glycogen stores handle blood sugar maintenance. Once those run out, the body flips into fat-burning mode, mobilizing fatty acids and producing ketones to fuel the brain.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Around days five to ten, ketosis peaks and the body runs almost entirely on stored energy. Fat is by far the largest 
energy reservoir—roughly 85% of all internal calories come from adipose tissue.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A 70-kilogram person could theoretically meet their energy needs for two to three months just from body fat alone.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Protein, on the other hand, represents a much smaller reserve. Losing too much of it—particularly from muscle—can be fatal, which is why the body fiercely defends it in the early stages of fasting but gradually begins to sacrifice it as fasting continues.
            </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%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FChatGPTImageNov112025at01_46_25PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTExNjIwMn0:1vKFhV:tjtdGxFNpl15A2GcI3xIDjfmd1s0MWCyIl70LFI83Rw" 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;">
            <h2 style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Real-world extremes
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             One of the most famous examples of human endurance comes from a case study in the 1960s. A 27-year-old man weighing 207 kilograms fasted for an astonishing 382 days under medical supervision.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             He took only water, vitamins, and electrolytes, and by the end of it had reduced his weight to 81.8 kilograms. Remarkably, he maintained the weight loss for several years.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The story is both fascinating and cautionary: a testament to human resilience, but also a reminder that such extremes belong strictly within a medical setting, not a wellness trend.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             Over the years, there have also been more mystical claims of “inedia,” the supposed ability to live without food or water for months through spiritual means.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Reviews of these cases have found the majority to be either unverified or fraudulent. Humans are extraordinarily adaptive, but physics and physiology still apply.
            </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%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FChatGPTImageNov112025at01_48_39PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTExODIyMX0:1vKFhV:LWUbu8u8nTgCpGxXcHbC_ff8BHWRaXZouoF_vnCz0Fs" 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;">
            <h2 style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              What does modern evidence tell us?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Modern research offers a far clearer picture of what actually happens during extended fasting.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A 2023 review of 11 studies lasting between 5 and 20 days revealed a consistent pattern of results.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Participants lost between four and ten percent of their body weight, depending on duration, with men tending to lose more than women.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Blood pressure dropped significantly—around 9 to 14 millimeters of mercury systolic—and fasting insulin levels fell by as much as 80 percent, indicating sharp improvements in 
insulin sensitivity.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Blood glucose stabilized at lower but safe levels, and LDL cholesterol generally decreased.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             On the surface, these are all positive changes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But the benefits come at a cost. When body composition was measured, between 43 and 63 percent of the weight lost came from lean mass, not fat. That’s a problem. Losing muscle during weight loss is like pulling the engine out of a car to make it lighter—it still moves, but it doesn’t run as well.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Muscle tissue plays a central role in metabolic health, mobility, and long-term resilience. Once it’s gone, it’s hard to rebuild, especially in older adults.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Recent 
studies have made this concern even clearer.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In one 7-day water fast, participants lost an average of 5.8 kilograms, but 4.6 of those were lean mass—nearly 80 percent. Strength was largely preserved in the short term, but peak power output fell by 16 percent.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Another study on a 12-day modified fast, where participants consumed around 250 calories per day, showed a similar story: noticeable muscle shrinkage, although aerobic capacity was maintained.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Interestingly, fat distribution shifted, with less subcutaneous fat and more stored inside the muscle cells themselves.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But the most intriguing and concerning findings came from a 2025 trial involving older adults.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             After roughly ten days of water fasting, subjects showed reductions in amyloid proteins—compounds linked to Alzheimer’s disease.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That sounds promising… but they also developed inflammation in fat tissue and increased platelet activity, both of which raise cardiovascular risk.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             In other words, fasting seemed to clean up one biological process while stirring trouble elsewhere.
            </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%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FChatGPTImageNov112025at01_52_31PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMy5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTExOTI5NH0:1vKFhV:WpSOTfrNIZKDJFsNTqTpbAlfj7Fiv_rbfNO-q1nhy4A" 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;">
             This double-edged nature is what makes prolonged fasting such a complex practice and issue.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             On one hand, there are undeniable metabolic benefits: improved glucose regulation, lower blood pressure, and reductions in certain inflammatory markers.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             On the other hand, there’s significant lean mass loss, a potential drop in metabolic rate, micronutrient deficiencies, and emerging signs of inflammation.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Add to that the psychological strain of extreme restriction and the risk of rebound eating, and the trade-offs become harder to justify, at least for many people.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Still, the science of fasting remains deeply valuable because it reveals how 
resourceful our biology is. Humans evolved to handle feast and famine cycles, not endless abundance. The ability to recycle tissue, conserve fuel, and survive for weeks without eating is an incredible adaptive mechanism.
            </p>
            <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;">
             For most people, less extreme versions of fasting deliver the benefits without the breakdown.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Intermittent fasting, alternate-day fasting, or simply eating within a shorter window can improve insulin sensitivity, reduce inflammation, and enhance fat metabolism—all without stripping away critical muscle tissue.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             These moderate approaches activate many of the same pathways, 
such as autophagy and improved mitochondrial efficiency, but avoid pushing the body into crisis mode.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Ultimately, fasting reminds us that health is a balance between capability and wisdom. The body can withstand an incredible amount of stress, but thriving is about knowing where the line sits between challenge and harm.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: inline-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: #003cff;font-family: sans-serif;">
             Track fasting time with Gyroscope
            </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-gjtdyik-yultlrktit-r/" style="width:207pt" arcsize="9%" fillcolor="#003CFF" 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">Track fasting time with Gyroscope</center></v:textbox></v:roundrect><![endif]-->
           </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;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "I've been using the Gyroscope app for a while now, and I must say,
                 <strong style="Margin-top: 20px;">
                  it's been a game-changer for me
                 </strong>
                 .
                </span>
               </em>
              </span>
             </p>
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: 
inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 Gyroscope is not just an app, it's like having a personal health coach right in your pocket!"
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                ~
                <em style="Margin-top: 20px;">
                 Leopold
                </em>
               </span>
              </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 class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </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: #faa273;">
              02
             </span>
             <span style="text-decoration: inherit;color: #b5ebc9;">
             </span>
             <span style="text-decoration: inherit;color: #ffd4bd;">
              Coach's Corner
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              <span style="text-decoration: inherit;">
               Ollie's XRAY Fat Loss Challenge!
              </span>
             </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-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             I've decided to lose some bodyfat, with the help of Gyroscope and Food XRAY.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             My most recent weigh-in came in at 100.1 kgs, and, even though a recent InBody scan puts me at 15% bodyfat, I would personally estimate more like 16-17% (these things have a habit of undershooting a bit).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             However, the absolute accuracy doesn't matter.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             What matters, is making progress from here.
            </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%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FScreenshot2025-11-11at13.28.54-400159deca809d83.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNC5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTEyMDYzNn0:1vKFhV:kR9lK-OnUf3DCgEGDEGf1Uo6GnGwX8-lbAVKjX3xQOQ" style="border: 0;display: block;height: auto;width: 100%;max-width: 393px;" width="393"/>
          </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;">
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             My reasons for doing this are largely
             <strong>
              aesthetic
             </strong>
             ; I feel and look a lot heavier than I would like, and I feel better when leaner and more focused and confident when more in control of how I would like to look.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Partly general
             <strong>
              health
             </strong>
             . I do also have genetically high LDL cholesterol and losing some bodyfat could be a helpful part of dealing with that problem.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Last but definitely not least,
             <strong>
              performance
             </strong>
             . The kind of training I like to do favours lean physiques. Calisthenics and excess bodyfat is not your friend when you want to move onto more advanced movements.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Early 2020 was the 
last time I was sub 10% bodyfat...
             <em>
              and sub 40 years old too!
             </em>
            </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;">
             Since the pandemic, my job has gone from mostly physical to almost entirely desk-bound, and I realised first-hand how much I had taken for granted the metabolic advantage one has if their work requires steps and movement.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I've continued to train strength consistently, and intensely, so muscle mass is good.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Higher than back then, in fact.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But I definitely don't do enough cardio anymore.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And bodyfat has continued to slowly creep up over time...
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;">
               So what's the actual 
plan?
              </span>
             </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%252Fi5.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FScreenshot2025-11-11at13.11.17-99028a051403cf3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNS5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTEyMTk0NX0:1vKFhV:BbB9b109eJ79OTuBG3H15d_5-reEokTq5DFc2hS1Zto" style="border: 0;display: block;height: auto;width: 100%;max-width: 342px;" width="342"/>
          </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;">
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is part of a wider fat loss goal, but I will be recording the next 2 weeks to show you what I do,
             <em>
              and how I use Gyroscope to do it.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I'm currently living in Bali, and while this makes some things easier (the health and fitness culture here is pretty extreme) it also makes some things harder:
            </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;color: #000000;">
              I eat out A LOT
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I have at least two nights out over the next couple of weeks
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I am going on a little 
holiday (
              <em>
               a vacation within the workation
              </em>
              ) next week, so routines are all over the place
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I hardly walk at all as everywhere is reached via scooter (Nmax belly is a thing)
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I plan to make this 2 weeks relatively aggressive, aiming for around 1800-2000 calories a day while exercising every day (strength and cardio) and walking as much as possible.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So to make sure that this sudden decrease in calories and increase in activity doesn't make me "too" tired, hungry or irritable, this is how I plan to do it:
            </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;color: #000000;">
              I will 
eat a significant portion of protein 3 times a day, making sure I stay above 1.6 grams / kg of bodyweight (approx. 140 grams / day)
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will also strive to get at least 25-30 grams of fiber every day
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will drink lots of water
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will eat lots of high volume foods like fruits and veggies (high volume, low calories) and less sugar and refined carbs
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              But I will also eat foods I like and enjoy, and make some time for a couple of "cheat meals" (for want of a better term), making them fit into my weekly average
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 
0;color: #000000;">
              I will probably enjoy a couple of alcoholic drinks, but not too many, and it will fit into the wider plan
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will prioritise good sleep, to help with recovery and appetite regulation
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will train strength 4-5 times a week, and a mix of HIIT and longer distance cardio 3-4 times a week
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;color: #000000;">
              I will make more time to get off the moped and get those all-important steps up!
             </li>
            </ul>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              I have just taken an In-Body test at my local health club, and will take another in 2 weeks time.
             </strong>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             From this test I'll be largely looking for changes in these metrics:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;font-size: 17px;line-height: 26px;">
              <strong>
               Weight:
              </strong>
              Currently 100.1 kgs. I think a lot of this is water so perhaps this is more like 95 kgs in a couple of weeks.
             </li>
             <li class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;font-size: 17px;line-height: 26px;">
              <strong>
               Bodyfat %:
              </strong>
              The test says 15%, I think higher, but either way lets see how much lower this can go.
             </li>
             <li class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;font-size: 17px;line-height: 26px;">
              <strong>
               Metabolic age:
              </strong>
              This number is to be taken with a pinch of salt, but it's fun to monitor and improve. At 42 it is at least less than my actual age. However, ideally I'd like to be mid-30s...MAX.
             </li>
             <li class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;font-size: 17px;line-height: 26px;">
              <strong>
               Visceral fat:
              </strong>
              At 5, this reading was a pleasant surprise. I thought it may come in higher. Let's see if we can move the needle even more!
             </li>
            </ul>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The main tools I will be using in Gyroscope are Food XRAY and our Fat Loss Protocol.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             I am making a video about this too... if it goes 
well, I will make a follow up video of how I manage to continue to make progress over the Christmas holidays back in the UK.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Let's go! 🔥
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             -Coach Ollie
            </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-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             PS: as the year is coming to a close I'll be opening a few limited
             <strong>
              coaching spots
             </strong>
             for anyone who would like to
             <strong>
              work with me directly
             </strong>
             on their health and fitness.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Unlike AI, human time is of course limited.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              But I promise that if we work together, the time and energy I put into helping you, is not.
             </strong>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             If you're interested, please fill in this form and I'll get back to you with more 
details soon :)
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             -Coach Ollie
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: inline-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: #003cff;font-family: sans-serif;">
             Join the Coaching Wait List
            </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-gjtdyik-yultlrktit-y/" style="width:173.25pt" arcsize="9%" fillcolor="#003CFF" 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">Join the Coaching Wait List</center></v:textbox></v:roundrect><![endif]-->
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          </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;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "Gyroscope is the
                 <strong style="Margin-top: 20px;">
                  only food tracker
                 </strong>
                 I've been able to use for more than a few months. On top of that,
                 <strong>
                  it tracks and syncs so much more
                 </strong>
                 , and I've used it daily for years.
                </span>
                <span style="text-decoration: inherit;color: #999999;">
                 "
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 
20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 ~Michele
                </em>
               </span>
              </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 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: #6f63f7;">
              03
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
              </strong>
             </span>
             <span style="text-decoration: inherit;color: #bac1ff;">
              Pod-the-Week
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              How to Overcome Inner Resistance
             </strong>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
            <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi6.cmail20.com%252Fei%252Fd%252F10%252FE44%252F929%252F004443%252Fcsfinal%252FScreenshot2025-11-13at09.20.43-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNi5jbWFpbDIwLiIsInRpbWUiOjE3NjMyMTA5MDEuMTEyMjkzN30:1vKFhV:2uxHC0ls5Up-hpVTFaTxoukbAVTYSn_v-OnPIdXbrr8" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
           </a>
          </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;">
             This fascinating discussion between Andrew Huberman and Steven Pressfield is a deep dive into the psychology of creative work; why we procrastinate, what “resistance” really is, and how professionals push through fear, distraction, and self-doubt to produce meaningful work.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Pressfield covers the mental battle that every creator faces, how physical discipline supports creative discipline, why our most important projects generate the most fear, and how to build daily systems that override emotion and unlock consistent output.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             As always, we recommend the whole thing, but here's our 5-step takeaway of the main points:
            </p>
            <h1 class="size-26" lang="x-size-26" style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: 
#081220;font-size: 22px;line-height: 31px;">
             <strong>
              Think Like a Professional (Not an Amateur)
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is a mindset shift where you treat your creative or meaningful work the way a professional treats their craft: showing up daily, not taking failure personally, and working regardless of mood.
            </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;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               How to do it
              </strong>
             </span>
            </h3>
            <ul style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 0;">
              Commit to fixed working hours (even 1–2 hours counts).
             </li>
             <li style="Margin-top: 
0;Margin-bottom: 0;Margin-left: 0;">
              Sit down and start immediately—no checking phone, no easing in.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Judge yourself only on
              <strong>
               showing up and doing the time
              </strong>
              , not on whether the output is “good.”
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Stop mid-flow so the next session is easier to enter.
             </li>
            </ul>
            <h1 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 22px;line-height: 31px;">
             <strong>
              Use Resistance as a Compass
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Pressfield’s principle:
             <strong>
              “The more important the project is to your soul’s growth, the stronger the resistance you’ll feel.”
             </strong>
             Resistance = fear, procrastination, distraction, 
self-doubt.
            </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;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               How to do it
              </strong>
             </span>
            </h3>
            <ul style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 0;">
              Identify which idea scares you most—
              <strong>
               that’s your project.
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Expect fear, distraction, and self-judgment as normal signals.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              When resistance spikes, interpret it as confirmation you’re on the right path, not a flaw in you.
             </li>
            </ul>
            <h1 style="Margin-top: 20px;Margin-bottom: 0;font-style: 
normal;font-weight: normal;color: #081220;font-size: 22px;line-height: 31px;">
             <strong>
              Start Your Day With “Little Successes” to Build Momentum
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A morning ritual where you do something difficult (e.g., a workout) to practice showing up, pushing through discomfort, and building early psychological wins. Pressfield uses the gym at 4:45 a.m. for this purpose.
            </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;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               How to do it
              </strong>
             </span>
            </h3>
            <ul style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 0;">
              Pick one hard, consistent morning 
action (exercise, cold shower, structured meditation).
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Do it
              <em>
               before thinking about it
              </em>
              (no negotiation).
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Use it as proof to yourself:
              <em>
               “I’ve already done the hardest thing today.”
              </em>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Ride that energy straight into your deep work block.
             </li>
            </ul>
            <h1 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 22px;line-height: 31px;">
             <strong>
              Capture Ideas Immediately (They Vanish Like Dreams)
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Ideas tend to appear in non-work moments (gym, shower, driving) and disappear quickly. Both Huberman and Pressfield emphasize “catching” them 
instantly.
            </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;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               How to do it
              </strong>
             </span>
            </h3>
            <ul style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 0;">
              Use a single method for capturing:
              <br/>
              - Notes app
              <br/>
              - Voice memos
              <br/>
              - Notebook on you at all times
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Record the idea
              <em>
               the second
              </em>
              it appears—don’t assume you’ll remember.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Transcribe and sort later, during your next draft or work session.
             </li>
            </ul>
            <h1 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 22px;line-height: 31px;">
             <strong>
              Remove Distractions &amp; Protect the Creative Workspace
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A strict boundary around creative time: no phone, no internet, no music, no multitasking. Only writing/creating.
            </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;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               How to do it
              </strong>
             </span>
            </h3>
            <ul style="Margin-top: 12px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 12px;Margin-bottom: 0;Margin-left: 0;">
              Keep your phone outside the room or on airplane mode.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Turn off internet during work.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Work at the same time each day to train your nervous system.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Treat the work session like a ritual: enter, do the work, leave.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Don’t re-read or edit that day—save it for the next draft to avoid perfectionistic self-judgment.
             </li>
            </ul>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat btn--large" style="text-align:center;">
            <!--[if !mso]><!-->
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             Watch the full episode
            </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-gjtdyik-yultlrktit-t/" style="width:147pt" arcsize="9%" fillcolor="#003CFF" 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">Watch the full episode</center></v:textbox></v:roundrect><![endif]-->
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             <p style="Margin-top: 0;Margin-bottom: 0;">
             </p>
             <p style="Margin-top: 20px;Margin-bottom: 0;line-height: 32px;">
              <strong>
               A quick request, Ramy...
              </strong>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              How are you liking these newsletters?
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Is there anything we can do to make them better for you?
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              And is there any content that we're not doing or covering that you would like to see?
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Your support is what keeps us going, and we're always seeing how we can 
improve, so any feedback is hugely appreciated.
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Thanks,
              <br/>
              The Gyroscope Team
             </p>
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