Only one.
After you have mastered that, then move on to the next.
I lost 23lbs of fat in 87 days.
It’s no rocket science — people just don’t know where to start.
Here’s the 8-step framework I’d use to do it again.
Please steal this 👇👇👇
Only one.
After you have mastered that, then move on to the next.
Eating more protein is your highest priority for fat loss
Protein has many advantages. Here are a few:
- Keeps you full
- Increase calories burned at rest
- Helps maintain muscle in a caloric deficit
- 4 meals a day with 40g+ of protein at each meal is optimal
- Eat 1-1.2g per lbs of bodyweight (0.7g if extremely overweight)
- Pre-sleep protein before bed to prevent muscle breakdown overnight
- Eat lean animal protein at every meal (meat, dairy, whey)
Fasting has thousands of benefits, but I’d like to highlight:
- Ease of caloric deficit
- Increases growth hormone
- Cleans damaged cells (autophagy)
- Lowers insulin and blood glucose = more fat burning
Only fast 1-2x a week on non-training days
Fasting progression (progress every other week):
1. 14hr Fast 1-2x a week
2. 16hr fast 1-2x a week
3. 18hr fast 1-2x per week
4. 20-24hr fast 1x a week
The goal when losing fat is to deplete your body of calories, not nutrients
You need to eat more micronutrients when trying to lose fat
A micronutrient-rich diet will help you boost energy lose fat and increase muscle gains
- Eat mushrooms
- Eat the rainbow (2 colors per meal)
- Know the Dirty Dozen and Clean Fifteen
- Eat 4-8 servings of fruits or veggies per day
- Bonus points: organ meats
Non-exercise movement plays a larger role in fat loss than exercise
Unfortunately, you can’t workout hard then sit all day if you want to lose fat
Plus, the more you walk, the more you will be able to eat.
- Learn a new sport
- 20min Fasted AM Walk
- Park faster away, take the stairs, etc.
- Take movement breaks at work (squats or mini-walks)
- Increase your step count by 2k from where you are now
https://t.co/AsrTGRAkih
You are one long walk away from birthing the idea that launches you into the next phase of life.
— DAN KOE (@thedankoe) May 12, 2022
Your only goal with exercise should be to maintain muscle mass.
Do not exercise to burn fat.
To maintain your muscle mass, you need to:
- resistance train at least 2x per week
- Take 1 set 1-2 reps from failure for each muscle group
1. Resistance train 2-5x per week
2. Low-intensity cardio 30-90 min per week
3. Optional: HIIT (cap at 15min per week)
Fat is essential to optimize hormones (testosterone)
But, high-fat, low-carb diets decrease weight room performance which is essential to maintaining muscle mass
But, you can increase fat and lower carb intake on non-lifting days to keep insulin low (see #7)
- Eat 30-100g of fat per day
- Supplement Wild-Caught EFAs
- Eat whole fat foods (cold-water fish + whole eggs)
- Know the difference between cooking + non-cooking oils
- Rule of 1/3s (1/3 saturated, unsaturated and monounsaturated)
- Ditch Omega 6 Oils
https://t.co/uS2P3IiRzk
The Vegetable oil you are cooking with was initially created to be machine lubricant.
— Sollozzo \U0001f969\u26a1\ufe0f (@MrSollozzo) June 8, 2022
This story is wild.
\U0001f534THREAD\U0001f534 pic.twitter.com/UOEe2geZeX
Although carbs get demonized, they are crucial in maintaining muscle mass
If you do not eat enough carbs, your lifts will be terrible which will result in lost muscle mass
- Eat 1-3 servings of non-starchy veggies at each meal
- Time starchy carbs (rice, potatoes, fruit) around workouts (half before, half after)
- 200g of carbs on resistance training days, 120g of carbs on rest or cardio days
If you are not sleeping at least 7 hours, everything else will fall apart
You will be hungry all the time, you won’t have the energy to lift, and your discipline to maintain your plan will not stick
- 20min AM Walk
- Create a sleep cave
- Cut off blue light 2 hours before bed
- Track your sleep (time in bed 8+ hours)
- Supplement: magnesium, L-theanine, glycine (0.5g melatonin if needed)
Retweet the 1st tweet to help others.
And if you want help implementing any of these strategies, I am happy to hop on a free call with you and help you create a personalized game plan.
Just shoot me a DM :)
[https://t.co/oHOI8Dtacb)
More from All
https://t.co/6cRR2B3jBE
Viruses and other pathogens are often studied as stand-alone entities, despite that, in nature, they mostly live in multispecies associations called biofilms—both externally and within the host.
https://t.co/FBfXhUrH5d
Microorganisms in biofilms are enclosed by an extracellular matrix that confers protection and improves survival. Previous studies have shown that viruses can secondarily colonize preexisting biofilms, and viral biofilms have also been described.
...we raise the perspective that CoVs can persistently infect bats due to their association with biofilm structures. This phenomenon potentially provides an optimal environment for nonpathogenic & well-adapted viruses to interact with the host, as well as for viral recombination.
Biofilms can also enhance virion viability in extracellular environments, such as on fomites and in aquatic sediments, allowing viral persistence and dissemination.
Viruses and other pathogens are often studied as stand-alone entities, despite that, in nature, they mostly live in multispecies associations called biofilms—both externally and within the host.
https://t.co/FBfXhUrH5d
Microorganisms in biofilms are enclosed by an extracellular matrix that confers protection and improves survival. Previous studies have shown that viruses can secondarily colonize preexisting biofilms, and viral biofilms have also been described.
...we raise the perspective that CoVs can persistently infect bats due to their association with biofilm structures. This phenomenon potentially provides an optimal environment for nonpathogenic & well-adapted viruses to interact with the host, as well as for viral recombination.
Biofilms can also enhance virion viability in extracellular environments, such as on fomites and in aquatic sediments, allowing viral persistence and dissemination.
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1/ 👋 Excited to share what we’ve been building at https://t.co/GOQJ7LjQ2t + we are going to tweetstorm our progress every week!
Week 1 highlights: getting shortlisted for YC W2019🤞, acquiring a premium domain💰, meeting Substack's @hamishmckenzie and Stripe CEO @patrickc 🤩
2/ So what is Brew?
brew / bru : / to make (beer, coffee etc.) / verb: begin to develop 🌱
A place for you to enjoy premium content while supporting your favorite creators. Sort of like a ‘Consumer-facing Patreon’ cc @jackconte
(we’re still working on the pitch)
3/ So, why be so transparent? Two words: launch strategy.
jk 😅 a) I loooove doing something consistently for a long period of time b) limited downside and infinite upside (feedback, accountability, reach).
cc @altimor, @pmarca
4/ https://t.co/GOQJ7LjQ2t domain 🍻
It started with a cold email. Guess what? He was using BuyMeACoffee on his blog, and was excited to hear about what we're building next. Within 2w, we signed the deal at @Escrowcom's SF office. You’re a pleasure to work with @MichaelCyger!
5/ @ycombinator's invite for the in-person interview arrived that evening. Quite a day!
Thanks @patio11 for the thoughtful feedback on our YC application, and @gabhubert for your directions on positioning the product — set the tone for our pitch!
Week 1 highlights: getting shortlisted for YC W2019🤞, acquiring a premium domain💰, meeting Substack's @hamishmckenzie and Stripe CEO @patrickc 🤩
2/ So what is Brew?
brew / bru : / to make (beer, coffee etc.) / verb: begin to develop 🌱
A place for you to enjoy premium content while supporting your favorite creators. Sort of like a ‘Consumer-facing Patreon’ cc @jackconte
(we’re still working on the pitch)
3/ So, why be so transparent? Two words: launch strategy.
jk 😅 a) I loooove doing something consistently for a long period of time b) limited downside and infinite upside (feedback, accountability, reach).
cc @altimor, @pmarca
4/ https://t.co/GOQJ7LjQ2t domain 🍻
It started with a cold email. Guess what? He was using BuyMeACoffee on his blog, and was excited to hear about what we're building next. Within 2w, we signed the deal at @Escrowcom's SF office. You’re a pleasure to work with @MichaelCyger!
5/ @ycombinator's invite for the in-person interview arrived that evening. Quite a day!
Thanks @patio11 for the thoughtful feedback on our YC application, and @gabhubert for your directions on positioning the product — set the tone for our pitch!
Recently, the @CNIL issued a decision regarding the GDPR compliance of an unknown French adtech company named "Vectaury". It may seem like small fry, but the decision has potential wide-ranging impacts for Google, the IAB framework, and today's adtech. It's thread time! 👇
It's all in French, but if you're up for it you can read:
• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
• Their high-level legal decision: https://t.co/hwpiEvjodt
• The full notification: https://t.co/QQB7rfynha
I've read it so you needn't!
Vectaury was collecting geolocation data in order to create profiles (eg. people who often go to this or that type of shop) so as to power ad targeting. They operate through embedded SDKs and ad bidding, making them invisible to users.
The @CNIL notes that profiling based off of geolocation presents particular risks since it reveals people's movements and habits. As risky, the processing requires consent — this will be the heart of their assessment.
Interesting point: they justify the decision in part because of how many people COULD be targeted in this way (rather than how many have — though they note that too). Because it's on a phone, and many have phones, it is considered large-scale processing no matter what.
It's all in French, but if you're up for it you can read:
• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
• Their high-level legal decision: https://t.co/hwpiEvjodt
• The full notification: https://t.co/QQB7rfynha
I've read it so you needn't!
Vectaury was collecting geolocation data in order to create profiles (eg. people who often go to this or that type of shop) so as to power ad targeting. They operate through embedded SDKs and ad bidding, making them invisible to users.
The @CNIL notes that profiling based off of geolocation presents particular risks since it reveals people's movements and habits. As risky, the processing requires consent — this will be the heart of their assessment.
Interesting point: they justify the decision in part because of how many people COULD be targeted in this way (rather than how many have — though they note that too). Because it's on a phone, and many have phones, it is considered large-scale processing no matter what.
