1. Water Retention

Signs: Puffy face, tight rings, waking up heavier despite compliance.
Fix:
• 2 gallons water/day
• 1/4 tsp pink salt per 32 oz
• 1 serving coconut water or avocado
• 400 mg magnesium glycinate at night
• Remove sauces, processed foods, cheat meals

Add 1/4 tsp pink salt to every 32 oz of water.
Spread water evenly from 7 AM to 8 PM.
Add unsweetened coconut water mid-morning.
Take 400 mg magnesium glycinate before bed.
Weigh after peeing, before food daily.
Avoid cheat meals and sauces 72 hours.

Coach SOP:

🎯 Quick Win: Salt + water = bloat drop. Client finishes 1 gallon by 3 PM.
🗣 Script: “You’re not stuck. You’re mid-shift. We flush and restart fat burning.”
❓ If they say 'I’m frustrated' → Respond with: 'That’s totally fair. You’re doing the right things. Now we fine-tune to unlock the drop.'
🧠 Why: This strategy restores hydration balance and lowers cortisol, which clears inflammation weight.
🎁 Bonus: Send a 10-sec voice DM with energy.

2. Undereating / Inconsistent Diet

Signs: Client skipping meals, overly low calories, or 'I’m not hungry' pattern. Energy flat.
Fix:
• Return to full plan compliance (calories + meals)
• Add 1 refeed meal (complex carbs + protein)
• Emphasize 3-day consistency (no calorie dips)
• Verify hydration and trace minerals

Re-introduce breakfast within 1 hour of waking.
Eat 3 meals + 1 shake/snack per plan for 72 hrs.
Schedule a refeed meal: lean protein + carbs (rice, potatoes, fruit).
Add trace minerals or electrolyte mix to water.
Monitor energy, digestion, and weight trend.

Coach SOP:

🎯 Quick Win: Refeed + full meals x 3 days
🗣 Script: “You’ve earned fuel. This restarts fat loss through nourishment.”
❓ Objection: 'But I don’t want to gain weight' → “The scale may blip. But this is the step before the drop.”
🧠 Why: Reverses metabolic slow-down, flattens cortisol, resets leptin/ghrelin.
🎁 Bonus: Send them a screenshot of their intake goal with a “Let’s hit 100% 3 days straight” badge

3. Inflammation / Hormonal Bloat

Signs: Midsection inflamed, feeling ‘puffy’, female cycle influence, stress or lack of bowel movement.
Fix:
• Add 10-min walk post-meal x3/day
• Take turmeric or curcumin supplement
• Add fiber and magnesium to aid digestion
• Remove dairy/gluten for 3 days

Walk for 10 minutes after breakfast, lunch, and dinner.
Take 1000–2000 mg turmeric or curcumin.
Add 20–25g fiber per day.
Remove all dairy and gluten for 72 hours.
Use magnesium citrate at night (200–400 mg).

Coach SOP:

🎯 Walks post-meal, remove inflammation triggers, get things moving.
🗣 Say: 'We’re not fat-stuck — we’re inflamed. Let’s cool it down fast.'
❓ If they’re hesitant → 'Let’s just try 72 hrs. You’ll feel lighter either way.'
🧠 Why: Low movement and inflammation = fat retention and gut backup.
🎁 Bonus: Recommend a 15-minute Epsom salt bath to speed relief.

4. Low Movement / Step Count

Signs: Step count under 5k/day, long seated work periods, scale stuck even with perfect food.
Fix:
• Add 1 evening walk (30–45 minutes)
• Use Pomodoro timer to stand/move every 25 min
• Track steps with phone or watch

Set Pomodoro alarm every 25 minutes for movement.
Walk 30–45 minutes after dinner (light pace).
Track and aim for 7,000–10,000 steps/day.
Add one 60-second cold exposure after walk.

Coach SOP:

🎯 Steps + walk + break timer = metabolic bump.
🗣 Say: 'This isn’t about cardio — this is about blood flow.'
❓ If resistance → 'Let’s do 3 days of walking only — no step goal pressure.'
🧠 Why: Low NEAT is #1 stall factor in perfect eaters.
🎁 Bonus: Offer to text a reminder message or use their favorite playlist.

5. Sleep / Stress Disruption

Signs: Client reports stress, poor sleep, or anxiety. Cortisol high, retention strong.
Fix:
• Magnesium glycinate or ashwagandha at night
• Limit screen time 1 hour before bed
• Nighttime walks or stretching
• Mid-day nap or breathwork session

Turn off screens 1 hour before bed.
Take 400 mg magnesium or ashwagandha before bed.
Walk or stretch 15 minutes after dinner.
Use guided breathwork or prayer 10 minutes mid-day.
Sleep 7–9 hours in cool room (68°F).

Coach SOP:

🎯 Prioritize calming work + quality sleep environment.
🗣 Say: 'Stress masks fat loss. Rest reveals it.'
❓ Resistance → 'Let’s just win the evening 3 days straight.'
🧠 Why: Cortisol blocks fat oxidation + holds water.
🎁 Bonus: Suggest a hot bath or chill music wind-down

6. Fat Burner or Stimulant Resistance

Signs: Fat burners, Clen, or stims no longer triggering drop. Heart rate elevated, sleep disrupted.
Fix:
• Cycle off stimulant for 72 hours
• Double hydration + electrolyte support
• Add natural fat burner (L-carnitine or green tea)
• Focus on sleep, walks, water, and light carbs

Stop all stims/supps for 3 days.
Drink 2 gallons water daily + trace minerals.
Take L-carnitine pre walk or workout.
Focus meals on protein + light carb, no fats.
Walk 2x daily for 30 minutes (AM/PM).

Coach SOP:

🎯 Hydrate + stim reset = receptor sensitivity restored.
🗣 Say: 'This is the reset your system needs to respond again.'
❓ Hesitant? → “3 days off. No gain. Just prep for the next big drop.”
🧠 Why: Receptors dull, adrenals fatigue. This brings them back.
🎁 Bonus: Reintroduce your top-performing stim afterward — refreshed