# Follow This EXACT Program to Lose Weight

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Text version: https://stenobird.com/podcast/the-hard-to-kill-podcast-with-dave-morrow-623359/follow-this-exact-program-to-lose-weight.md
Podcast: [The Hard To Kill Podcast with Dave Morrow](https://stenobird.com/podcast/the-hard-to-kill-podcast-with-dave-morrow-623359)
Published: 2026-05-25T17:50:50+00:00
Episode link: https://hardtokill.org/podcast/
Audio file: https://dts.podtrac.com/redirect.mp3/downloads.pod.co/f584b1d8-e612-4d62-9c9c-ddef260b9605/ceb2e995-4ef3-470d-a1dd-446b7d916428.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-hard-to-kill-podcast-with-dave-morrow-623359/episodes/follow-this-exact-program-to-lose-weight
Duration seconds: 1826

## Resource

I’m launching Harden Up 30 in June—a simple, progressive 30-day protocol for veterans focused on losing the first few pounds without crushing you. Most people in our community join for weight loss, so we’re using structured intermittent fasting (16/8 Monday–Friday, a midweek normal feed, and an optional 24-hour weekend fast) plus daily non-negotiables like walking, hydration, breathing, and small mindset habits—no gym, no equipment, no meal plan. You’ll track seven key health markers in my new Hard to Kill Thrive web app and get a Thrive Score to measure real progress. Learn More HERE

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## Transcript

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