HOW TO BURN FAT lose Fat With Science Based Tools Motivational speech by ANDREW
00:00When we talk about fat loss, most people When we talk about fat loss, most people instinctively think of grueling, instinctively think of grueling, instinctively think of grueling, highintensity workouts, dripping sweat, highintensity workouts, dripping sweat, highintensity workouts, dripping sweat, pounding heart, collapsing at the end. pounding heart, collapsing at the end. pounding heart, collapsing at the end. And while those kinds of efforts do have And while those kinds of efforts do have And while those kinds of efforts do have benefits, especially for cardiovascular benefits, especially for cardiovascular benefits, especially for cardiovascular health and endurance, they're not the health and endurance, they're not the health and endurance, they're not the most efficient path for sustained fat most efficient path for sustained fat most efficient path for sustained fat burning. In fact, the most effective way burning. In fact, the most effective way burning. In fact, the most effective way to train your body to burn fat is much to train your body to burn fat is much to train your body to burn fat is much simpler, far more sustainable, and simpler, far more sustainable, and simpler, far more sustainable, and deeply rooted in how our energy systems deeply rooted in how our energy systems deeply rooted in how our energy systems evolve to function. It's called zone 2 evolve to function. It's called zone 2 evolve to function. It's called zone 2 cardio. Zone 2 refers to a specific cardio. Zone 2 refers to a specific cardio. Zone 2 refers to a specific range of effort in which your body range of effort in which your body range of effort in which your body relies heavily on fat as its primary relies heavily on fat as its primary relies heavily on fat as its primary fuel source. You're not gasping for air. fuel source. You're not gasping for air. fuel source. You're not gasping for air. You're not sprinting. You're moving You're not sprinting. You're moving You're not sprinting. You're moving steadily enough to feel your body steadily enough to feel your body steadily enough to feel your body working. Your heart rate slightly working. Your heart rate slightly working. Your heart rate slightly elevated, but still able to hold a elevated, but still able to hold a elevated, but still able to hold a conversation. This is the fat burning conversation. This is the fat burning conversation. This is the fat burning zone and it's not marketing hype. It's zone and it's not marketing hype. It's zone and it's not marketing hype. It's supported by decades of physiological supported by decades of physiological supported by decades of physiological research and metabolic science. At this research and metabolic science. At this research and metabolic science. At this level of effort, the mitochondria in
01:00level of effort, the mitochondria in level of effort, the mitochondria in your cells, those tiny powerhouses your cells, those tiny powerhouses your cells, those tiny powerhouses responsible for energy production become responsible for energy production become responsible for energy production become more efficient at oxidizing fat. That's more efficient at oxidizing fat. That's more efficient at oxidizing fat. That's critical because mitochondrial critical because mitochondrial critical because mitochondrial efficiency determines how well your body efficiency determines how well your body efficiency determines how well your body uses fat stores for energy. The more uses fat stores for energy. The more uses fat stores for energy. The more mitochondria you have and the better mitochondria you have and the better mitochondria you have and the better they function, the more fat you burn, they function, the more fat you burn, they function, the more fat you burn, not just during the activity itself, but not just during the activity itself, but not just during the activity itself, but even at rest. This is what makes zone 2 even at rest. This is what makes zone 2 even at rest. This is what makes zone 2 cardio so powerful. It doesn't just burn cardio so powerful. It doesn't just burn cardio so powerful. It doesn't just burn calories. It improves your body's calories. It improves your body's calories. It improves your body's machinery so that it prefers fat as a machinery so that it prefers fat as a machinery so that it prefers fat as a fuel source. Long term consistency is fuel source. Long term consistency is fuel source. Long term consistency is the key. This type of cardio isn't the key. This type of cardio isn't the key. This type of cardio isn't something you need to do for hours every something you need to do for hours every something you need to do for hours every day. Just 30 to 60 minutes several times day. Just 30 to 60 minutes several times day. Just 30 to 60 minutes several times a week can profoundly change how your a week can profoundly change how your a week can profoundly change how your body handles fat. And it stacks body handles fat. And it stacks body handles fat. And it stacks beautifully with everything else we do beautifully with everything else we do beautifully with everything else we do for fat loss. It complements for fat loss. It complements for fat loss. It complements timerestricted feeding because you're timerestricted feeding because you're timerestricted feeding because you're training your body to access stored fat training your body to access stored fat training your body to access stored fat more efficiently during fasting periods. more efficiently during fasting periods. more efficiently during fasting periods. It improves sleep quality by lowering It improves sleep quality by lowering It improves sleep quality by lowering stress hormones and promoting stress hormones and promoting stress hormones and promoting cardiovascular balance, which further
02:00cardiovascular balance, which further cardiovascular balance, which further supports hormonal pathways related to supports hormonal pathways related to supports hormonal pathways related to fat metabolism. People often ask, "Can't fat metabolism. People often ask, "Can't fat metabolism. People often ask, "Can't I just lift weights or do intervals?" Of I just lift weights or do intervals?" Of I just lift weights or do intervals?" Of course you can, and you should include course you can, and you should include course you can, and you should include resistance training for reasons we'll resistance training for reasons we'll resistance training for reasons we'll get into, but fat oxidation, true get into, but fat oxidation, true get into, but fat oxidation, true metabolic flexibility, comes primarily metabolic flexibility, comes primarily metabolic flexibility, comes primarily from low to moderate aerobic activity. from low to moderate aerobic activity. from low to moderate aerobic activity. Highintensity intervals often rely more Highintensity intervals often rely more Highintensity intervals often rely more on glucose as a fuel source, not fat. on glucose as a fuel source, not fat. on glucose as a fuel source, not fat. They spike adrenaline, which is useful They spike adrenaline, which is useful They spike adrenaline, which is useful in certain contexts, but not the ideal in certain contexts, but not the ideal in certain contexts, but not the ideal environment for sustained fat loss. environment for sustained fat loss. environment for sustained fat loss. Another reason to adopt Zone 2 cardio is Another reason to adopt Zone 2 cardio is Another reason to adopt Zone 2 cardio is its accessibility. You don't need fancy its accessibility. You don't need fancy its accessibility. You don't need fancy equipment or a gym membership. A brisk equipment or a gym membership. A brisk equipment or a gym membership. A brisk walk outdoors, a light bike ride, or walk outdoors, a light bike ride, or walk outdoors, a light bike ride, or even steady paced movement around your even steady paced movement around your even steady paced movement around your home can place you in this fat burning home can place you in this fat burning home can place you in this fat burning zone. It's something nearly everyone can zone. It's something nearly everyone can zone. It's something nearly everyone can do regardless of age or fitness level. do regardless of age or fitness level. do regardless of age or fitness level. As you train in this zone regularly, you As you train in this zone regularly, you As you train in this zone regularly, you may notice something subtle but may notice something subtle but may notice something subtle but significant. Your cravings for sugar
03:00significant. Your cravings for sugar significant. Your cravings for sugar decrease. Your energy levels stabilize decrease. Your energy levels stabilize decrease. Your energy levels stabilize and your recovery improves. That's your and your recovery improves. That's your and your recovery improves. That's your metabolism shifting. Your body is metabolism shifting. Your body is metabolism shifting. Your body is learning to rely less on constant learning to rely less on constant learning to rely less on constant glucose spikes and more on a steady glucose spikes and more on a steady glucose spikes and more on a steady stream of fat derived energy. This is stream of fat derived energy. This is stream of fat derived energy. This is exactly the metabolic state we want to exactly the metabolic state we want to exactly the metabolic state we want to cultivate. So, while it may not feel cultivate. So, while it may not feel cultivate. So, while it may not feel extreme or flashy, zone 2 training is extreme or flashy, zone 2 training is extreme or flashy, zone 2 training is quietly one of the most effective levers quietly one of the most effective levers quietly one of the most effective levers for body composition. And when paired for body composition. And when paired for body composition. And when paired with the strategies we'll explore like with the strategies we'll explore like with the strategies we'll explore like timing your eating window, prioritizing timing your eating window, prioritizing timing your eating window, prioritizing sleep, and regulating postmeal glucose, sleep, and regulating postmeal glucose, sleep, and regulating postmeal glucose, it becomes a foundation for lasting it becomes a foundation for lasting it becomes a foundation for lasting biologically aligned fat loss. If we biologically aligned fat loss. If we biologically aligned fat loss. If we want to talk about real fat loss, want to talk about real fat loss, want to talk about real fat loss, consistent longterm biologically consistent longterm biologically consistent longterm biologically supported fat loss, we have to talk supported fat loss, we have to talk supported fat loss, we have to talk about when we eat, not just what we eat. about when we eat, not just what we eat. about when we eat, not just what we eat. Timerestricted feeding, often Timerestricted feeding, often Timerestricted feeding, often misunderstood as a diet trend, is misunderstood as a diet trend, is misunderstood as a diet trend, is actually a protocol grounded in actually a protocol grounded in actually a protocol grounded in circadian biology. It's not about eating circadian biology. It's not about eating circadian biology. It's not about eating less. It's about eating in sync with
04:00less. It's about eating in sync with less. It's about eating in sync with your internal clock. And this alignment your internal clock. And this alignment your internal clock. And this alignment has a profound effect on how your body has a profound effect on how your body has a profound effect on how your body uses and stores fat. The body isn't a uses and stores fat. The body isn't a uses and stores fat. The body isn't a machine that processes food the same way machine that processes food the same way machine that processes food the same way at all hours. We have biological rhythms at all hours. We have biological rhythms at all hours. We have biological rhythms that govern everything from hormone that govern everything from hormone that govern everything from hormone release to insulin sensitivity. And release to insulin sensitivity. And release to insulin sensitivity. And these rhythms are tightly connected to these rhythms are tightly connected to these rhythms are tightly connected to light exposure and daily activity. Our light exposure and daily activity. Our light exposure and daily activity. Our cells are more insulin sensitive in the cells are more insulin sensitive in the cells are more insulin sensitive in the morning and early afternoon. That means morning and early afternoon. That means morning and early afternoon. That means we process carbohydrates and other we process carbohydrates and other we process carbohydrates and other nutrients more efficiently earlier in nutrients more efficiently earlier in nutrients more efficiently earlier in the day. When we eat late at night when the day. When we eat late at night when the day. When we eat late at night when melatonin is rising and the body is melatonin is rising and the body is melatonin is rising and the body is preparing for rest, that same food is preparing for rest, that same food is preparing for rest, that same food is more likely to be stored as fat. more likely to be stored as fat. more likely to be stored as fat. Timerestricted feeding, especially in an Timerestricted feeding, especially in an Timerestricted feeding, especially in an 8 to 10hour window, respects these 8 to 10hour window, respects these 8 to 10hour window, respects these rhythms. You begin eating shortly after rhythms. You begin eating shortly after rhythms. You begin eating shortly after waking, ideally when the sun is up, and waking, ideally when the sun is up, and waking, ideally when the sun is up, and you finish your last meal well before you finish your last meal well before you finish your last meal well before bedtime. This allows your body to enter bedtime. This allows your body to enter bedtime. This allows your body to enter a fasted state during the evening and a fasted state during the evening and a fasted state during the evening and overnight hours, a state where insulin overnight hours, a state where insulin overnight hours, a state where insulin is low and fat oxidation is high. When
05:00is low and fat oxidation is high. When is low and fat oxidation is high. When insulin is low, your body is more likely insulin is low, your body is more likely insulin is low, your body is more likely to access stored fat for energy. When to access stored fat for energy. When to access stored fat for energy. When insulin is high, as it often is with insulin is high, as it often is with insulin is high, as it often is with constant grazing or late night eating, constant grazing or late night eating, constant grazing or late night eating, fat burning is essentially switched off. fat burning is essentially switched off. fat burning is essentially switched off. The key here is that this isn't about The key here is that this isn't about The key here is that this isn't about starvation or calorie restriction. You starvation or calorie restriction. You starvation or calorie restriction. You can consume the same number of calories, can consume the same number of calories, can consume the same number of calories, but the timing shifts how those calories but the timing shifts how those calories but the timing shifts how those calories are metabolized. And when you combine are metabolized. And when you combine are metabolized. And when you combine this approach with zone 2 cardio, you this approach with zone 2 cardio, you this approach with zone 2 cardio, you create a powerful environment where the create a powerful environment where the create a powerful environment where the body is being trained to prefer fat as a body is being trained to prefer fat as a body is being trained to prefer fat as a fuel source, not just during exercise, fuel source, not just during exercise, fuel source, not just during exercise, but all day long. This eating window but all day long. This eating window but all day long. This eating window also supports deep, highquality sleep. also supports deep, highquality sleep. also supports deep, highquality sleep. When food intake stops a few hours When food intake stops a few hours When food intake stops a few hours before bedtime, the body isn't focused before bedtime, the body isn't focused before bedtime, the body isn't focused on digestion during the night. Instead, on digestion during the night. Instead, on digestion during the night. Instead, it can shift into restorative processes it can shift into restorative processes it can shift into restorative processes like cellular repair and hormone like cellular repair and hormone like cellular repair and hormone regulation. Cortisol and growth hormone regulation. Cortisol and growth hormone regulation. Cortisol and growth hormone balance improves, both of which are balance improves, both of which are balance improves, both of which are deeply tied to body composition and fat
06:00deeply tied to body composition and fat deeply tied to body composition and fat storage. And as sleep quality improves, storage. And as sleep quality improves, storage. And as sleep quality improves, the hormones that regulate hunger and the hormones that regulate hunger and the hormones that regulate hunger and satiet and greel in start functioning satiet and greel in start functioning satiet and greel in start functioning more effectively, naturally reducing more effectively, naturally reducing more effectively, naturally reducing cravings and overeating tendencies cravings and overeating tendencies cravings and overeating tendencies during the day. There's also a during the day. There's also a during the day. There's also a behavioral benefit. Timerestricted behavioral benefit. Timerestricted behavioral benefit. Timerestricted feeding introduces a clear structure to feeding introduces a clear structure to feeding introduces a clear structure to the day. Instead of mindless snacking or the day. Instead of mindless snacking or the day. Instead of mindless snacking or emotional eating that can stretch late emotional eating that can stretch late emotional eating that can stretch late into the night, there's a firm boundary. into the night, there's a firm boundary. into the night, there's a firm boundary. This boundary not only improves This boundary not only improves This boundary not only improves metabolic health but reduces decision metabolic health but reduces decision metabolic health but reduces decision fatigue and emotional food triggers, fatigue and emotional food triggers, fatigue and emotional food triggers, both of which can sabotage fat loss both of which can sabotage fat loss both of which can sabotage fat loss efforts. And when we think about efforts. And when we think about efforts. And when we think about layering these habits, consistent zone 2 layering these habits, consistent zone 2 layering these habits, consistent zone 2 cardio strategic meal timing improved cardio strategic meal timing improved cardio strategic meal timing improved sleep. The body becomes far more sleep. The body becomes far more sleep. The body becomes far more metabolically flexible. That means it metabolically flexible. That means it metabolically flexible. That means it can shift between fuel sources can shift between fuel sources can shift between fuel sources efficiently. It doesn't panic when food
07:00efficiently. It doesn't panic when food efficiently. It doesn't panic when food isn't constantly available. It burns isn't constantly available. It burns isn't constantly available. It burns stored fat when needed and builds muscle stored fat when needed and builds muscle stored fat when needed and builds muscle when fed. That's how we train the body when fed. That's how we train the body when fed. That's how we train the body to become a fat burning machine. Not to become a fat burning machine. Not to become a fat burning machine. Not through extreme diets or unsustainable through extreme diets or unsustainable through extreme diets or unsustainable exercise plans, but by respecting the exercise plans, but by respecting the exercise plans, but by respecting the way our biology was designed to operate. way our biology was designed to operate. way our biology was designed to operate. The takeaway here is simple but The takeaway here is simple but The takeaway here is simple but powerful. Don't just focus on what you powerful. Don't just focus on what you powerful. Don't just focus on what you eat. Start focusing on when you eat. eat. Start focusing on when you eat. eat. Start focusing on when you eat. Align it with the natural rhythms of Align it with the natural rhythms of Align it with the natural rhythms of your body, and you'll notice not just a your body, and you'll notice not just a your body, and you'll notice not just a shift in body composition, but in shift in body composition, but in shift in body composition, but in energy, sleep, and mental clarity as energy, sleep, and mental clarity as energy, sleep, and mental clarity as well. It's not a hacket's physiology. well. It's not a hacket's physiology. well. It's not a hacket's physiology. Sleep is often treated as an Sleep is often treated as an Sleep is often treated as an afterthought in most fat loss afterthought in most fat loss afterthought in most fat loss conversations. But the truth is, if conversations. But the truth is, if conversations. But the truth is, if you're not sleeping well, your body is you're not sleeping well, your body is you're not sleeping well, your body is simply not going to burn fat simply not going to burn fat simply not going to burn fat efficiently. No matter how clean you eat efficiently. No matter how clean you eat efficiently. No matter how clean you eat or how hard you train, deep, consistent, or how hard you train, deep, consistent, or how hard you train, deep, consistent, highquality sleep is one of the most highquality sleep is one of the most highquality sleep is one of the most powerful and often overlooked tools for powerful and often overlooked tools for powerful and often overlooked tools for longterm fat loss. And it's not just
08:00longterm fat loss. And it's not just longterm fat loss. And it's not just about rest. It's about regulating the about rest. It's about regulating the about rest. It's about regulating the very hormones that control fat storage, very hormones that control fat storage, very hormones that control fat storage, hunger, and energy metabolism. Every hunger, and energy metabolism. Every hunger, and energy metabolism. Every night when we sleep, a complex system of night when we sleep, a complex system of night when we sleep, a complex system of hormonal processes gets activated. hormonal processes gets activated. hormonal processes gets activated. Cortisol, the body's primary stress Cortisol, the body's primary stress Cortisol, the body's primary stress hormone, follows a natural rhythm. hormone, follows a natural rhythm. hormone, follows a natural rhythm. Highest in the morning to help us wake Highest in the morning to help us wake Highest in the morning to help us wake up and lowest at night so the body can up and lowest at night so the body can up and lowest at night so the body can repair. But when we're chronically repair. But when we're chronically repair. But when we're chronically underslept, this rhythm becomes underslept, this rhythm becomes underslept, this rhythm becomes disrupted. Cortisol remains elevated, disrupted. Cortisol remains elevated, disrupted. Cortisol remains elevated, and when that happens, fat storage and when that happens, fat storage and when that happens, fat storage increases, particularly around the increases, particularly around the increases, particularly around the midsection. Elevated cortisol also midsection. Elevated cortisol also midsection. Elevated cortisol also breaks down muscle tissue, which lowers breaks down muscle tissue, which lowers breaks down muscle tissue, which lowers our resting metabolic rate, making fat our resting metabolic rate, making fat our resting metabolic rate, making fat loss even harder. Then there's insulin. loss even harder. Then there's insulin. loss even harder. Then there's insulin. Poor sleep drastically reduces insulin Poor sleep drastically reduces insulin Poor sleep drastically reduces insulin sensitivity, meaning your body becomes sensitivity, meaning your body becomes sensitivity, meaning your body becomes less efficient at moving glucose out of less efficient at moving glucose out of less efficient at moving glucose out of the bloodstream and into cells for the bloodstream and into cells for the bloodstream and into cells for energy. This leads to more circulating energy. This leads to more circulating energy. This leads to more circulating glucose, higher insulin levels, and glucose, higher insulin levels, and glucose, higher insulin levels, and eventually greater fat storage. When
09:00eventually greater fat storage. When eventually greater fat storage. When this cycle repeats over days and weeks, this cycle repeats over days and weeks, this cycle repeats over days and weeks, it creates a metabolic environment that it creates a metabolic environment that it creates a metabolic environment that favors fat gain and resists fat burning, favors fat gain and resists fat burning, favors fat gain and resists fat burning, even if your diet is dialed in. But it even if your diet is dialed in. But it even if your diet is dialed in. But it doesn't stop there. Sleep directly doesn't stop there. Sleep directly doesn't stop there. Sleep directly impacts two critical appetite regulating impacts two critical appetite regulating impacts two critical appetite regulating hormones, leptin and grein. Leptin hormones, leptin and grein. Leptin hormones, leptin and grein. Leptin signals fullness. Ghrein signals hunger. signals fullness. Ghrein signals hunger. signals fullness. Ghrein signals hunger. After just one night of poor sleep, After just one night of poor sleep, After just one night of poor sleep, grein levels rise and leptin levels grein levels rise and leptin levels grein levels rise and leptin levels fall. This combination increases fall. This combination increases fall. This combination increases cravings, especially for calorie dense, cravings, especially for calorie dense, cravings, especially for calorie dense, high sugar foods, and makes it far high sugar foods, and makes it far high sugar foods, and makes it far harder to maintain any level of dietary harder to maintain any level of dietary harder to maintain any level of dietary control. It's not a matter of willpower. control. It's not a matter of willpower. control. It's not a matter of willpower. It's hormonal chaos caused by inadequate It's hormonal chaos caused by inadequate It's hormonal chaos caused by inadequate rest. What's fascinating is how this rest. What's fascinating is how this rest. What's fascinating is how this ties into the practices we've already ties into the practices we've already ties into the practices we've already talked about. When you get quality talked about. When you get quality talked about. When you get quality sleep, you're more likely to engage in sleep, you're more likely to engage in sleep, you're more likely to engage in consistent zone 2 cardio because your consistent zone 2 cardio because your consistent zone 2 cardio because your energy levels are stable. You're more energy levels are stable. You're more energy levels are stable. You're more likely to stick to your timerestricted likely to stick to your timerestricted likely to stick to your timerestricted eating window because cravings are under
10:00eating window because cravings are under eating window because cravings are under control. And even your response to cold control. And even your response to cold control. And even your response to cold exposure and strength training improves exposure and strength training improves exposure and strength training improves because the body is primed to recover, because the body is primed to recover, because the body is primed to recover, adapt, and function at a higher adapt, and function at a higher adapt, and function at a higher metabolic level. So the question metabolic level. So the question metabolic level. So the question becomes, how do you optimize sleep in a becomes, how do you optimize sleep in a becomes, how do you optimize sleep in a way that supports fat loss? It starts way that supports fat loss? It starts way that supports fat loss? It starts with light. Morning sunlight exposure with light. Morning sunlight exposure with light. Morning sunlight exposure helps set your circadian rhythm, which helps set your circadian rhythm, which helps set your circadian rhythm, which dictates when your body starts producing dictates when your body starts producing dictates when your body starts producing melatonin in the hormone that signals melatonin in the hormone that signals melatonin in the hormone that signals its time to sleep. By anchoring your its time to sleep. By anchoring your its time to sleep. By anchoring your wake time to natural light, your sleep wake time to natural light, your sleep wake time to natural light, your sleep onset becomes smoother, deeper, and more onset becomes smoother, deeper, and more onset becomes smoother, deeper, and more consistent. Avoiding bright screens late consistent. Avoiding bright screens late consistent. Avoiding bright screens late at night is equally important. Blue at night is equally important. Blue at night is equally important. Blue light delays melaton and release, light delays melaton and release, light delays melaton and release, pushing sleep later, and reducing total pushing sleep later, and reducing total pushing sleep later, and reducing total sleep quality. Temperature matters, too. sleep quality. Temperature matters, too. sleep quality. Temperature matters, too. The body naturally cools down before The body naturally cools down before The body naturally cools down before sleep, so keeping your sleeping sleep, so keeping your sleeping sleep, so keeping your sleeping environment cool helps support deeper environment cool helps support deeper environment cool helps support deeper stages of rest. Avoiding large meals and stages of rest. Avoiding large meals and stages of rest. Avoiding large meals and alcohol late at night also helps. Both alcohol late at night also helps. Both alcohol late at night also helps. Both interfere with RM sleep and slow down interfere with RM sleep and slow down interfere with RM sleep and slow down the overnight hormonal cascade that
11:00the overnight hormonal cascade that the overnight hormonal cascade that facilitates fat metabolism and cellular facilitates fat metabolism and cellular facilitates fat metabolism and cellular repair. Sleep isn't passive. It's an repair. Sleep isn't passive. It's an repair. Sleep isn't passive. It's an active metabolic state where fat burning active metabolic state where fat burning active metabolic state where fat burning can thrive if conditions are right. And can thrive if conditions are right. And can thrive if conditions are right. And when sleep becomes consistent, your when sleep becomes consistent, your when sleep becomes consistent, your entire system stabilizes, hormones entire system stabilizes, hormones entire system stabilizes, hormones regulate more effectively, cravings regulate more effectively, cravings regulate more effectively, cravings diminish, energy levels rise, and most diminish, energy levels rise, and most diminish, energy levels rise, and most importantly, your body becomes far more importantly, your body becomes far more importantly, your body becomes far more efficient at using fat for fuel. So, if efficient at using fat for fuel. So, if efficient at using fat for fuel. So, if you're doing everything else right, you're doing everything else right, you're doing everything else right, training in zone 2, eating in a proper training in zone 2, eating in a proper training in zone 2, eating in a proper window, but skipping out on quality window, but skipping out on quality window, but skipping out on quality sleep, you're leaving one of the most sleep, you're leaving one of the most sleep, you're leaving one of the most powerful fat burning tools unused. Align powerful fat burning tools unused. Align powerful fat burning tools unused. Align sleep with everything else and fat loss sleep with everything else and fat loss sleep with everything else and fat loss stops feeling like a constant uphill stops feeling like a constant uphill stops feeling like a constant uphill battle. It becomes the natural outcome battle. It becomes the natural outcome battle. It becomes the natural outcome of a system working in harmony. Fat loss of a system working in harmony. Fat loss of a system working in harmony. Fat loss is often viewed through the lens of diet is often viewed through the lens of diet is often viewed through the lens of diet and exercise alone. But there's a and exercise alone. But there's a and exercise alone. But there's a powerful, often underappreciated tool
12:00powerful, often underappreciated tool powerful, often underappreciated tool that can dramatically accelerate the that can dramatically accelerate the that can dramatically accelerate the process when used strategically. Cold process when used strategically. Cold process when used strategically. Cold exposure. It might sound exposure. It might sound exposure. It might sound counterintuitive using coal to burn fat, counterintuitive using coal to burn fat, counterintuitive using coal to burn fat, but this method taps directly into one but this method taps directly into one but this method taps directly into one of our body's most unique fat burning of our body's most unique fat burning of our body's most unique fat burning systems. And when layered with proper systems. And when layered with proper systems. And when layered with proper sleep, eating rhythms, and zone 2 sleep, eating rhythms, and zone 2 sleep, eating rhythms, and zone 2 training, it acts as a metabolic training, it acts as a metabolic training, it acts as a metabolic amplifier. The key lies in a special amplifier. The key lies in a special amplifier. The key lies in a special kind of fat tissue we all have called kind of fat tissue we all have called kind of fat tissue we all have called brown adipose tissue or bat. Unlike brown adipose tissue or bat. Unlike brown adipose tissue or bat. Unlike white fat, which stores energy, brown white fat, which stores energy, brown white fat, which stores energy, brown fat is metabolically active. It burns fat is metabolically active. It burns fat is metabolically active. It burns energy to produce heat. This process energy to produce heat. This process energy to produce heat. This process called non shivering thermogenesis is called non shivering thermogenesis is called non shivering thermogenesis is nature's way of keeping us warm. And nature's way of keeping us warm. And nature's way of keeping us warm. And when activated, brown fat doesn't just when activated, brown fat doesn't just when activated, brown fat doesn't just burn calories. It specifically burns burn calories. It specifically burns burn calories. It specifically burns white fat to do it. Cold exposure white fat to do it. Cold exposure white fat to do it. Cold exposure activates brown fat. Even short bursts, activates brown fat. Even short bursts, activates brown fat. Even short bursts, just a couple of minutes a few times a just a couple of minutes a few times a just a couple of minutes a few times a week, can initiate this response. You week, can initiate this response. You week, can initiate this response. You don't need to sit in an ice bath for don't need to sit in an ice bath for don't need to sit in an ice bath for half an hour. A cold shower, a walk in
13:00half an hour. A cold shower, a walk in half an hour. A cold shower, a walk in chilly air, wearing lighter clothing, or chilly air, wearing lighter clothing, or chilly air, wearing lighter clothing, or brief exposure to cold water on your brief exposure to cold water on your brief exposure to cold water on your face and neck can all stimulate this face and neck can all stimulate this face and neck can all stimulate this process. The goal isn't discomfort. It's process. The goal isn't discomfort. It's process. The goal isn't discomfort. It's controlled, tolerable stress that controlled, tolerable stress that controlled, tolerable stress that triggers an adaptive metabolic response. triggers an adaptive metabolic response. triggers an adaptive metabolic response. What makes this strategy especially What makes this strategy especially What makes this strategy especially compelling is how it works in concert compelling is how it works in concert compelling is how it works in concert with the other biological levers we've with the other biological levers we've with the other biological levers we've already discussed. During the post-meal already discussed. During the post-meal already discussed. During the post-meal period, when your body is dealing with period, when your body is dealing with period, when your body is dealing with elevated glucose and insulin, cold elevated glucose and insulin, cold elevated glucose and insulin, cold exposure can help lower blood sugar by exposure can help lower blood sugar by exposure can help lower blood sugar by increasing glucose uptake into brown fat increasing glucose uptake into brown fat increasing glucose uptake into brown fat and muscle. That alone improves insulin and muscle. That alone improves insulin and muscle. That alone improves insulin sensitivity, reduces fat storage, and sensitivity, reduces fat storage, and sensitivity, reduces fat storage, and enhances fat mobilization later on. And enhances fat mobilization later on. And enhances fat mobilization later on. And because cold exposure slightly elevates because cold exposure slightly elevates because cold exposure slightly elevates adrenaline and norpine, it also boosts adrenaline and norpine, it also boosts adrenaline and norpine, it also boosts focus, alertness, and mental clarity focus, alertness, and mental clarity focus, alertness, and mental clarity without overstimulating the nervous without overstimulating the nervous without overstimulating the nervous system. the way high intensity exercise system. the way high intensity exercise system. the way high intensity exercise might. Timing is important. Early in the might. Timing is important. Early in the might. Timing is important. Early in the day is best, especially after waking or day is best, especially after waking or day is best, especially after waking or post training. This complements your
14:00post training. This complements your post training. This complements your natural circadian rhythm, helping you natural circadian rhythm, helping you natural circadian rhythm, helping you feel more alert in the morning and more feel more alert in the morning and more feel more alert in the morning and more ready to wind down in the evening. It ready to wind down in the evening. It ready to wind down in the evening. It also amplifies the metabolic rate early also amplifies the metabolic rate early also amplifies the metabolic rate early in the day, giving your body more hours in the day, giving your body more hours in the day, giving your body more hours to benefit from enhanced fat oxidation. to benefit from enhanced fat oxidation. to benefit from enhanced fat oxidation. Just like you wouldn't drink caffeine Just like you wouldn't drink caffeine Just like you wouldn't drink caffeine late at night because it disrupts sleep, late at night because it disrupts sleep, late at night because it disrupts sleep, you also don't want intense cold you also don't want intense cold you also don't want intense cold exposure too close to bedtime, it can exposure too close to bedtime, it can exposure too close to bedtime, it can interfere with the natural cooling interfere with the natural cooling interfere with the natural cooling process your body uses to prepare for process your body uses to prepare for process your body uses to prepare for deep sleep. What's also interesting is deep sleep. What's also interesting is deep sleep. What's also interesting is that cold exposure while activating fat that cold exposure while activating fat that cold exposure while activating fat burning doesn't carry the same fatigue burning doesn't carry the same fatigue burning doesn't carry the same fatigue load as a workout. You're not depleting load as a workout. You're not depleting load as a workout. You're not depleting glycogen stores, tearing muscle fibers, glycogen stores, tearing muscle fibers, glycogen stores, tearing muscle fibers, or placing additional recovery demands or placing additional recovery demands or placing additional recovery demands on your system. In other words, it's a on your system. In other words, it's a on your system. In other words, it's a lowcost, high return method, especially lowcost, high return method, especially lowcost, high return method, especially when combined with the foundational when combined with the foundational when combined with the foundational elements of zone 2 cardio, a well-timed elements of zone 2 cardio, a well-timed elements of zone 2 cardio, a well-timed eating window, and quality sleep. It eating window, and quality sleep. It eating window, and quality sleep. It also builds resilience. The brief
15:00also builds resilience. The brief also builds resilience. The brief discomfort of cold exposure trains your discomfort of cold exposure trains your discomfort of cold exposure trains your nervous system to handle stress more nervous system to handle stress more nervous system to handle stress more effectively, which translates into effectively, which translates into effectively, which translates into better emotional control, fewer better emotional control, fewer better emotional control, fewer cravings, and more consistency in daily cravings, and more consistency in daily cravings, and more consistency in daily habits. This emotional regulation paired habits. This emotional regulation paired habits. This emotional regulation paired with improved metabolic function creates with improved metabolic function creates with improved metabolic function creates a body and brain that are far more a body and brain that are far more a body and brain that are far more aligned in the pursuit of sustainable aligned in the pursuit of sustainable aligned in the pursuit of sustainable fat loss. So, when thinking about fat fat loss. So, when thinking about fat fat loss. So, when thinking about fat loss, it's no longer just about burning loss, it's no longer just about burning loss, it's no longer just about burning calories during a workout or cutting calories during a workout or cutting calories during a workout or cutting food intake. It's about leveraging the food intake. It's about leveraging the food intake. It's about leveraging the full range of tools available to you. full range of tools available to you. full range of tools available to you. Cold exposure may not seem like a Cold exposure may not seem like a Cold exposure may not seem like a typical fat loss method, but typical fat loss method, but typical fat loss method, but physiologically it's incredibly physiologically it's incredibly physiologically it's incredibly efficient. It trains your body to be efficient. It trains your body to be efficient. It trains your body to be metabolically active, hormonally metabolically active, hormonally metabolically active, hormonally balanced, and stress gillant. Three key balanced, and stress gillant. Three key balanced, and stress gillant. Three key conditions under which real lasting fat conditions under which real lasting fat conditions under which real lasting fat loss becomes possible. When people think loss becomes possible. When people think loss becomes possible. When people think of fat loss, resistance training is of fat loss, resistance training is of fat loss, resistance training is often overlooked or misunderstood. often overlooked or misunderstood. often overlooked or misunderstood. There's a common belief that lifting
16:00There's a common belief that lifting There's a common belief that lifting weights is primarily for building weights is primarily for building weights is primarily for building muscle, not burning fat. But the truth muscle, not burning fat. But the truth muscle, not burning fat. But the truth is resistance training is one of the is resistance training is one of the is resistance training is one of the most effective and essential strategies most effective and essential strategies most effective and essential strategies for long term fat loss. Not just because for long term fat loss. Not just because for long term fat loss. Not just because of what it does during the workout, but of what it does during the workout, but of what it does during the workout, but because of how it changes the body's because of how it changes the body's because of how it changes the body's metabolism over time. Muscle is metabolism over time. Muscle is metabolism over time. Muscle is metabolically active tissue. It burns metabolically active tissue. It burns metabolically active tissue. It burns more energy at rest than fat tissue more energy at rest than fat tissue more energy at rest than fat tissue does. So when you increase muscle mass does. So when you increase muscle mass does. So when you increase muscle mass even slightly, you increase your resting even slightly, you increase your resting even slightly, you increase your resting metabolic rate, the number of calories metabolic rate, the number of calories metabolic rate, the number of calories your body burns just to maintain its your body burns just to maintain its your body burns just to maintain its basic functions. That means your body basic functions. That means your body basic functions. That means your body becomes more efficient at using energy becomes more efficient at using energy becomes more efficient at using energy throughout the day, not just when you're throughout the day, not just when you're throughout the day, not just when you're moving, but even when you're sitting, moving, but even when you're sitting, moving, but even when you're sitting, sleeping, or recovering. This shift sleeping, or recovering. This shift sleeping, or recovering. This shift makes fat loss more sustainable because makes fat loss more sustainable because makes fat loss more sustainable because you're no longer relying solely on you're no longer relying solely on you're no longer relying solely on calorie restriction or cardio to create calorie restriction or cardio to create calorie restriction or cardio to create a deficit. Your body becomes better at a deficit. Your body becomes better at a deficit. Your body becomes better at burning fat simply because it has more burning fat simply because it has more burning fat simply because it has more lean tissue to support. Resistance
17:00lean tissue to support. Resistance lean tissue to support. Resistance training also improves insulin training also improves insulin training also improves insulin sensitivity. When you contract muscle sensitivity. When you contract muscle sensitivity. When you contract muscle under load, whether through squats, under load, whether through squats, under load, whether through squats, deadlifts, push-ups, or rows, you're deadlifts, push-ups, or rows, you're deadlifts, push-ups, or rows, you're signaling your body to shuttle more signaling your body to shuttle more signaling your body to shuttle more glucose into the muscle rather than glucose into the muscle rather than glucose into the muscle rather than storing it as fat. Over time, this storing it as fat. Over time, this storing it as fat. Over time, this increases your body's ability to use increases your body's ability to use increases your body's ability to use carbohydrates more efficiently, carbohydrates more efficiently, carbohydrates more efficiently, stabilizes blood sugar, and reduces the stabilizes blood sugar, and reduces the stabilizes blood sugar, and reduces the likelihood of fat storage after meals. likelihood of fat storage after meals. likelihood of fat storage after meals. That effect becomes even more powerful That effect becomes even more powerful That effect becomes even more powerful when paired with timerestricted eating when paired with timerestricted eating when paired with timerestricted eating and postmeal walks because you're using and postmeal walks because you're using and postmeal walks because you're using and managing glucose at multiple points and managing glucose at multiple points and managing glucose at multiple points throughout the day. Another critical throughout the day. Another critical throughout the day. Another critical benefit of resistance training is benefit of resistance training is benefit of resistance training is hormonal. Lifting weights stimulates the hormonal. Lifting weights stimulates the hormonal. Lifting weights stimulates the release of growth hormone and release of growth hormone and release of growth hormone and testosterone, both of which play a testosterone, both of which play a testosterone, both of which play a significant role in muscle maintenance significant role in muscle maintenance significant role in muscle maintenance and fat metabolism. These hormones help and fat metabolism. These hormones help and fat metabolism. These hormones help your body prioritize fat burning while your body prioritize fat burning while your body prioritize fat burning while preserving lean mass, especially during preserving lean mass, especially during preserving lean mass, especially during periods of reduced calorie intake or periods of reduced calorie intake or periods of reduced calorie intake or fasting. And because these hormonal fasting. And because these hormonal fasting. And because these hormonal effects can last for hours after the
18:00effects can last for hours after the effects can last for hours after the workout, the fat burning benefits extend workout, the fat burning benefits extend workout, the fat burning benefits extend well beyond the training session itself. well beyond the training session itself. well beyond the training session itself. What's also important is that resistance What's also important is that resistance What's also important is that resistance training supports the other strategies training supports the other strategies training supports the other strategies we've already discussed. Better sleep, we've already discussed. Better sleep, we've already discussed. Better sleep, strength training helps. People who lift strength training helps. People who lift strength training helps. People who lift regularly tend to fall asleep faster and regularly tend to fall asleep faster and regularly tend to fall asleep faster and experience deeper sleep, which experience deeper sleep, which experience deeper sleep, which reinforces the hormonal environment reinforces the hormonal environment reinforces the hormonal environment needed for fat loss. Cold exposure. Your needed for fat loss. Cold exposure. Your needed for fat loss. Cold exposure. Your recovery and thermogenesis improve when recovery and thermogenesis improve when recovery and thermogenesis improve when you have more muscle mass, allowing you you have more muscle mass, allowing you you have more muscle mass, allowing you to tolerate brief discomfort more to tolerate brief discomfort more to tolerate brief discomfort more effectively and benefit more from it. effectively and benefit more from it. effectively and benefit more from it. Zone two, cardio. Having a stronger Zone two, cardio. Having a stronger Zone two, cardio. Having a stronger muscularkeeletal system allows you to muscularkeeletal system allows you to muscularkeeletal system allows you to perform and recover from low intensity perform and recover from low intensity perform and recover from low intensity training with less fatigue and more training with less fatigue and more training with less fatigue and more consistency. You don't need to spend consistency. You don't need to spend consistency. You don't need to spend hours in the gym. Just two to three well hours in the gym. Just two to three well hours in the gym. Just two to three well ststructured sessions a week focused on ststructured sessions a week focused on ststructured sessions a week focused on compound movements exercises that use compound movements exercises that use compound movements exercises that use multiple joints and muscle groups can multiple joints and muscle groups can multiple joints and muscle groups can create a profound shift in how your body create a profound shift in how your body create a profound shift in how your body burns and stores energy. Think about
19:00burns and stores energy. Think about burns and stores energy. Think about movements like squats, deadlifts, rows, movements like squats, deadlifts, rows, movements like squats, deadlifts, rows, presses, and carries. These mimic the presses, and carries. These mimic the presses, and carries. These mimic the kinds of activities our bodies evolve to kinds of activities our bodies evolve to kinds of activities our bodies evolve to perform, and they engage the nervous perform, and they engage the nervous perform, and they engage the nervous system in ways that reinforce system in ways that reinforce system in ways that reinforce coordination, stability, and overall coordination, stability, and overall coordination, stability, and overall energy efficiency. There's also a energy efficiency. There's also a energy efficiency. There's also a psychological component. The act of psychological component. The act of psychological component. The act of lifting something heavy reinforces lifting something heavy reinforces lifting something heavy reinforces discipline, confidence, and physical discipline, confidence, and physical discipline, confidence, and physical autonomy. It helps reframe your autonomy. It helps reframe your autonomy. It helps reframe your relationship with the body not as relationship with the body not as relationship with the body not as something you're constantly trying to something you're constantly trying to something you're constantly trying to shrink or punish, but as something shrink or punish, but as something shrink or punish, but as something you're actively building, strengthening, you're actively building, strengthening, you're actively building, strengthening, and investing in. That mindset shift and investing in. That mindset shift and investing in. That mindset shift creates consistency. And consistency creates consistency. And consistency creates consistency. And consistency over time is what drives lasting fat over time is what drives lasting fat over time is what drives lasting fat loss. So, if you're looking at your fat loss. So, if you're looking at your fat loss. So, if you're looking at your fat loss approach and it doesn't yet include loss approach and it doesn't yet include loss approach and it doesn't yet include resistance training, that's a missing resistance training, that's a missing resistance training, that's a missing piece. Because lifting is not just about piece. Because lifting is not just about piece. Because lifting is not just about muscle. It's about turning your entire muscle. It's about turning your entire muscle. It's about turning your entire body into a more efficient, more
20:00body into a more efficient, more body into a more efficient, more capable, and more fat adapted system. It capable, and more fat adapted system. It capable, and more fat adapted system. It makes every other strategy work better. makes every other strategy work better. makes every other strategy work better. And it prepares your body not just to And it prepares your body not just to And it prepares your body not just to lose fat, but to keep it off. After lose fat, but to keep it off. After lose fat, but to keep it off. After laying the foundation with low inensity laying the foundation with low inensity laying the foundation with low inensity cardio, meal timing, sleep, cold cardio, meal timing, sleep, cold cardio, meal timing, sleep, cold exposure, and strength training, there's exposure, and strength training, there's exposure, and strength training, there's still one crucial piece that often gets still one crucial piece that often gets still one crucial piece that often gets ignored. Managing blood glucose. The way ignored. Managing blood glucose. The way ignored. Managing blood glucose. The way your body handles blood sugar after your body handles blood sugar after your body handles blood sugar after meals has a direct and powerful impact meals has a direct and powerful impact meals has a direct and powerful impact on whether you burn fat or store it. on whether you burn fat or store it. on whether you burn fat or store it. It's not just about avoiding sugar It's not just about avoiding sugar It's not just about avoiding sugar crashes or energy slumps. It's about crashes or energy slumps. It's about crashes or energy slumps. It's about regulating the hormonal environment that regulating the hormonal environment that regulating the hormonal environment that decides whether fat burning is even decides whether fat burning is even decides whether fat burning is even possible. When you eat, especially possible. When you eat, especially possible. When you eat, especially carbohydrates, your blood glucose rises. carbohydrates, your blood glucose rises. carbohydrates, your blood glucose rises. In response, the pancreas releases In response, the pancreas releases In response, the pancreas releases insulin to shuttle that glucose into insulin to shuttle that glucose into insulin to shuttle that glucose into cells for use or storage. The problem cells for use or storage. The problem cells for use or storage. The problem isn't the glucose itself. Your body isn't the glucose itself. Your body isn't the glucose itself. Your body needs it, but how often and how sharply needs it, but how often and how sharply needs it, but how often and how sharply those spikes occur. Frequent high those spikes occur. Frequent high those spikes occur. Frequent high glucose spikes followed by crashes glucose spikes followed by crashes glucose spikes followed by crashes create a hormonal roller coaster that create a hormonal roller coaster that
21:00create a hormonal roller coaster that blunts fat oxidation, increases hunger, blunts fat oxidation, increases hunger, blunts fat oxidation, increases hunger, and drives fat storage. The body simply and drives fat storage. The body simply and drives fat storage. The body simply can't burn fat when insulin is elevated. can't burn fat when insulin is elevated. can't burn fat when insulin is elevated. So, to burn fat consistently, you need So, to burn fat consistently, you need So, to burn fat consistently, you need stable blood sugar and minimal insulin stable blood sugar and minimal insulin stable blood sugar and minimal insulin surges throughout the day. This is where surges throughout the day. This is where surges throughout the day. This is where strategic behaviors around meals make a strategic behaviors around meals make a strategic behaviors around meals make a huge difference. For example, taking a huge difference. For example, taking a huge difference. For example, taking a short 10 to 15 minute walk after eating short 10 to 15 minute walk after eating short 10 to 15 minute walk after eating dramatically reduces the glucose dramatically reduces the glucose dramatically reduces the glucose response. Why? Because walking uses response. Why? Because walking uses response. Why? Because walking uses glucose immediately, especially in the glucose immediately, especially in the glucose immediately, especially in the leg muscles, without requiring a big leg muscles, without requiring a big leg muscles, without requiring a big insulin release. It's a simple insulin release. It's a simple insulin release. It's a simple accessible behavior that taps into basic accessible behavior that taps into basic accessible behavior that taps into basic human physiology. And when combined with human physiology. And when combined with human physiology. And when combined with zone 2 training and resistance work zone 2 training and resistance work zone 2 training and resistance work throughout the week, these post meal throughout the week, these post meal throughout the week, these post meal walks help create a more insulin walks help create a more insulin walks help create a more insulin sensitive body, one that uses nutrients sensitive body, one that uses nutrients sensitive body, one that uses nutrients more efficiently and stores less fat. more efficiently and stores less fat. more efficiently and stores less fat. Another strategy involves meal Another strategy involves meal Another strategy involves meal composition and sequence. When you start composition and sequence. When you start composition and sequence. When you start your meal with fiber richch vegetables your meal with fiber richch vegetables your meal with fiber richch vegetables or proteins before consuming starchy or proteins before consuming starchy or proteins before consuming starchy carbs, you slow down the rate at which
22:00carbs, you slow down the rate at which carbs, you slow down the rate at which glucose enters the bloodstream. This glucose enters the bloodstream. This glucose enters the bloodstream. This blunted glucose curve means lower blunted glucose curve means lower blunted glucose curve means lower insulin release, better appetite insulin release, better appetite insulin release, better appetite regulation, and less fat storage. Even regulation, and less fat storage. Even regulation, and less fat storage. Even the order in which you eat matters. the order in which you eat matters. the order in which you eat matters. Simple changes like starting a meal with Simple changes like starting a meal with Simple changes like starting a meal with greens or a protein shake have real greens or a protein shake have real greens or a protein shake have real physiological consequences. These are physiological consequences. These are physiological consequences. These are not hacks. They're behaviors rooted in not hacks. They're behaviors rooted in not hacks. They're behaviors rooted in the mechanics of digestion and nutrient the mechanics of digestion and nutrient the mechanics of digestion and nutrient absorption. There's also the timing of absorption. There's also the timing of absorption. There's also the timing of carbohydrate intake to consider. When carbohydrate intake to consider. When carbohydrate intake to consider. When you align carbohydrate rich meals with you align carbohydrate rich meals with you align carbohydrate rich meals with periods of physical activity periods of physical activity periods of physical activity post-workout, for example, your muscles post-workout, for example, your muscles post-workout, for example, your muscles are more insulin sensitive and the are more insulin sensitive and the are more insulin sensitive and the glucose you consume is more likely to be glucose you consume is more likely to be glucose you consume is more likely to be used for energy or stored in muscle used for energy or stored in muscle used for energy or stored in muscle rather than fat. This approach aligns rather than fat. This approach aligns rather than fat. This approach aligns well with timerestricted feeding, well with timerestricted feeding, well with timerestricted feeding, consuming most of your calories, consuming most of your calories, consuming most of your calories, especially carbs, in the earlier part of especially carbs, in the earlier part of especially carbs, in the earlier part of your eating window when your body is your eating window when your body is your eating window when your body is most metabolically active and tapering most metabolically active and tapering most metabolically active and tapering food intake toward the evening. Sleep,
23:00food intake toward the evening. Sleep, food intake toward the evening. Sleep, as we've discussed, also plays a role as we've discussed, also plays a role as we've discussed, also plays a role here. Poor sleep impairs glucose here. Poor sleep impairs glucose here. Poor sleep impairs glucose tolerance the next day. Meaning the same tolerance the next day. Meaning the same tolerance the next day. Meaning the same meal that causes a moderate glucose meal that causes a moderate glucose meal that causes a moderate glucose response when you're well-rested will response when you're well-rested will response when you're well-rested will cause a much higher spike when you're cause a much higher spike when you're cause a much higher spike when you're sleep deprived. So once again, we see sleep deprived. So once again, we see sleep deprived. So once again, we see how these behaviors interact. Better how these behaviors interact. Better how these behaviors interact. Better sleep means better glucose regulation. sleep means better glucose regulation. sleep means better glucose regulation. Better glucose regulation means better Better glucose regulation means better Better glucose regulation means better fat oxidation. Even stress comes into fat oxidation. Even stress comes into fat oxidation. Even stress comes into play. High cortisol levels from chronic play. High cortisol levels from chronic play. High cortisol levels from chronic stress increase glucose production from stress increase glucose production from stress increase glucose production from the liver and reduce insulin the liver and reduce insulin the liver and reduce insulin sensitivity. Techniques like breath sensitivity. Techniques like breath sensitivity. Techniques like breath work, mindfulness, or simply limiting work, mindfulness, or simply limiting work, mindfulness, or simply limiting stimulants like caffeine late in the day stimulants like caffeine late in the day stimulants like caffeine late in the day can help flatten those cortisol spikes can help flatten those cortisol spikes can help flatten those cortisol spikes and maintain better metabolic control. and maintain better metabolic control. and maintain better metabolic control. So when we talk about fat loss, we're So when we talk about fat loss, we're So when we talk about fat loss, we're really talking about creating the really talking about creating the really talking about creating the internal conditions in which fat can be internal conditions in which fat can be internal conditions in which fat can be mobilized and used. Stable blood glucose mobilized and used. Stable blood glucose mobilized and used. Stable blood glucose is one of the most critical of those is one of the most critical of those is one of the most critical of those conditions. It affects your energy, your
24:00conditions. It affects your energy, your conditions. It affects your energy, your cravings, your mood, and most cravings, your mood, and most cravings, your mood, and most importantly, whether your body is primed importantly, whether your body is primed importantly, whether your body is primed to burn fat or forced to store it. The to burn fat or forced to store it. The to burn fat or forced to store it. The goal isn't perfection. It's awareness. goal isn't perfection. It's awareness. goal isn't perfection. It's awareness. Knowing how to shape your behaviors so Knowing how to shape your behaviors so Knowing how to shape your behaviors so that your blood sugar remains stable that your blood sugar remains stable that your blood sugar remains stable throughout the day gives you control, throughout the day gives you control, throughout the day gives you control, not just over your body composition, but not just over your body composition, but not just over your body composition, but over your energy, your hunger, and your over your energy, your hunger, and your over your energy, your hunger, and your long-term metabolic health. And when long-term metabolic health. And when long-term metabolic health. And when combined with the other strategies we've combined with the other strategies we've combined with the other strategies we've explored, it turns fat loss from a explored, it turns fat loss from a explored, it turns fat loss from a constant struggle into a natural, constant struggle into a natural, constant struggle into a natural, sustainable process driven by the body's sustainable process driven by the body's sustainable process driven by the body's own biology. Energy.