To achieve fat loss and weight management, consistently ingest fewer calories than your body burns, as this fundamental formula is the most important factor for reducing body fat.
Keep your insulin levels low through dietary choices to facilitate fat oxidation, as high insulin inhibits the body’s ability to convert fatty acids into energy within cells.
Incorporate subtle, non-exercise movements like fidgeting, pacing, or bouncing your knee throughout the day to trigger epinephrine release from neurons, stimulating fat mobilization and oxidation, which can help offset excessive calories.
Utilize cold exposure to induce shivering by getting into cold water (at a safe, uncomfortable temperature) until you shiver, then exit for 1-3 minutes without drying, and repeat this 3 times, 1-5 times per week, to stimulate adrenaline and brown fat thermogenesis.
If safe and approved, perform 20-60 minutes of high-intensity training (e.g., weights, sprints) followed by lower-intensity, steady-state cardio (zone two) while fasted to leverage low insulin levels for increased body fat oxidation.
Ingest 100-400mg of caffeine 30-40 minutes prior to exercise to enhance fat oxidation and mobilization by increasing epinephrine and adrenaline release, assuming safe and adapted use.
Drink yerba mate before exercise or at rest to increase GLP-1, which facilitates fat burning by promoting fat oxidation and shifting overall metabolism.
Select an eating plan that naturally keeps insulin levels low, such as lower or moderate carbohydrate diets, to position your body for increased fat oxidation both during activity and at rest, prioritizing adherence for long-term success.