In this episode 15 protocols
▶ 9:23 Fidgeting Behaviors “If you're really interested in burning calories and you already exercise, you want to burn more, or you don't have the opportunity to exercise or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing, all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy.” ▷ 13:38 Cold Exposure for Shiver-Induced Fat Loss Behaviors “It turns out that if you want to trigger the shiver, what you want to do is to get into the cold and then get out of the cold and typically not dry off and then get back into the cold and out of the cold. That will definitely stimulate more shivering than just getting into the cold itself.” ▷ 16:14 Sprint Interval Training Behaviors “If you'd like to map this to VO2 max, S-I-T, this sprint interval training was defined as all-out greater than 100% of VO2 max bursts of activity that last eight to 30 seconds, interspersed with less intense recovery periods.” ▷ 16:39 HIIT Behaviors “HIIT, H-I-I-T, is defined as submaximal, so 80% to 100% of VO2 max bursts of activity that lasts 60 to 240 seconds, interspersed with less intense recovery periods.” ▷ 16:50 Zone 2 Cardio Behaviors “M-I-C-T, okay, this moderate-intensity continuous training is steady-state cardio, sometimes called Zone 2 cardio these days on the internet, which is performed continuously for 20 to 60 minutes at moderate intensity of 40% to 60% of VO2 max. If you prefer heart rate, 55% to 70% of max heart rate, okay?” ▷ 20:39 High-Intensity Exercise Followed by Zone 2 Cardio Behaviors “The higher the intensity, obviously, the shorter that bout is going to be, and then move over into Zone 2 cardio. If you do that fasted, then indeed you will burn a higher percentage of body fat.” ▷ 21:15 Keep Insulin Levels Pretty Low Behaviors “In general, the theme there is very simple, which is that you want insulin levels to be pretty low if your goal is body-fat reduction.” ▷ 25:31 Caffeine Supplements “The bottom line is if you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine prior to exercise, somewhere between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation, burning more body fat.” ▷ 27:14 Yerba Maté Diet “If you want to burn more fat, drinking maté before exercise is good. Drinking it at rest when you're not exercising will also help shift your metabolism toward enhanced burning of fat by increasing fat oxidation.” ▷ 28:27 Semaglutide Supplements “Again, semaglutide is the prescription version. It's the heavy artillery GLP-1 stimulant and, again, should be only explored with a prescription.” ▷ 29:05 Metformin Supplements “For instance, berberine, which comes from a plant, or metformin are compounds that are now in growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin because the job of the hormone insulin is to essentially manage glucose in the bloodstream.” ▷ 29:05 Berberine Supplements “For instance, berberine, which comes from a plant, or metformin are compounds that are now in growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin because the job of the hormone insulin is to essentially manage glucose in the bloodstream.” ▷ 30:46 Low- or No-Carbohydrate Intake During the Day Diet “I've talked before about my preferred way of eating is to go low or no carbohydrate throughout the day for alertness, to get that adrenaline release and the focus that goes with it, et cetera, the ability to think and move and do all the things I need to do during the day.” ▷ 30:59 Carbohydrates at Night Diet “Then I eat carbohydrates at night because it facilitates the transition to sleep. That's what works for me.” ▷ 31:13 Lower- or Moderate-Carbohydrate Diet Diet “That's why I think a lot of people do see benefit from lower carbohydrate or moderate carbohydrate diets because when insulin is low, you are in a position to oxidize more fat, both from exercise and at rest.”