Metabolic Mini-Wins: 7-Minute Habits to Reset Hormones & Melt Fat Without Counting Anything

You don’t need a 30-day detox, color-coded meal prep, or monk-level willpower to fire up your metabolism. You need mini-wins—tiny, science-backed habits so short you can squeeze them in before your coffee cools.

In under 90 minutes, Metabolic Mini-Wins hands you:

The 7-Minute Playbook – Six micro-habits (light-and-squat wake-up, protein pop, NEAT bursts, cold-rinse reset, fiber-fix snack, sleep-switch wind-down) that stack into all-day fat burn.

Hormone Logic for Real Guys – Leverage cortisol, leptin, and growth hormone without counting a single calorie.

Visceral-Fat Autopilot – Why a.m. black coffee + water + movement flips your “belly-burn” switch while you’re still half-awake.

Eat-Like-a-King Framework – Two satisfying meals that hit protein and micronutrients—zero rabbit food, zero guilt.

14-Day Scorecard – A fridge-friendly grid that tracks waist, mood, and resting pulse so you can prove it’s working.

Travel & Weekend Hacks – Fast-start airport routine, clean-bulk Saturday, and the 90-second subscription-kill blitz that frees cash for real food.

Author Jack Matthews (dad, former stressed-out agency owner, and accidental eight-figure e-commerce builder) rebuilt his energy and shredded visceral fat by stacking these six habits—seven minutes at a time. Now he’s handing you the exact template.

No macros, no misery, just mini-wins that compound into major results.

Grab your earbuds—and your stopwatch. Seven minutes starts now.

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Audiobook: 23 maja 2025