Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy 12-minute opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock.

What’s inside:

• Why muscle is metabolic gold (and how crash cuts pawn it off)
• Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge, and proper recovery

Screenshot the episode, tag @ProlificFitness.co, and Luke will DM you advice on getting your calories, macros and pace of weight loss correct so you can set a measured target this week.

At Prolific Fitness we’re on a mission to engineer life-changing body transformations. No fluff, no starvation - just stronger, fitter Kiwis keeping their engines roaring.