7 Golden Rules I Used to Get Under 10% Bodyfat
Summary
TLDRThe speaker shares seven key changes that helped them achieve significant fat loss and better overall health. These include shifting focus from calorie counting to nutrient density, embracing cardio, viewing fats as vital nutrients rather than fuel, avoiding social media comparisons, addressing boredom-driven hunger, accepting veggie starches, and reconsidering insulin's role in metabolism. By adopting these sustainable habits, the speaker reports effortlessly reaching under 10% body fat. The advice centers on practical, balanced approaches to diet and exercise, emphasizing personal well-being over rigid tracking or extreme restrictions.
Takeaways
- đ I stopped obsessively counting calories and focused more on nutrient-dense foods, leading to better satiety and energy levels.
- đââïž Embracing cardio, such as running and hiking, helped me get leaner and improve muscle recovery, rather than fearing it would harm my muscle gains.
- đ„ I stopped viewing fat as merely a fuel source and began seeing it as a vital nutrient with different types serving different purposes.
- đĄ I stopped trying to imitate what every fitness influencer does and focused on what works best for me personally.
- đ€ I realized that hunger is often psychological rather than physiological and learned to differentiate between actual hunger and boredom.
- đ„ I stopped fearing starchy vegetables, realizing they provide important micronutrients and energy.
- đ I stopped demonizing insulin spikes, recognizing that insulin is essential for growth and repair, and focused on bringing insulin levels down after a spike.
- đ± I tracked my protein intake more carefully than calories, ensuring I get enough for muscle maintenance and recovery.
- đȘ Cardiovascular fitness, particularly improving VO2 max, not only helps with fat loss but also supports muscle growth and overall health.
- đ I adopted healthier lifestyle habits like better sleep, lower stress, and balanced nutrition to manage my body's response to insulin and maintain fat loss effortlessly.
Q & A
Why did the speaker stop counting calories so meticulously?
-The speaker stopped counting calories like a maniac because focusing on nutrient density and satiety had a greater impact on their fat loss. By prioritizing wholesome foods, they felt more energetic and less stressed, which led to better results.
What is the speaker's current approach to tracking nutrients?
-The speaker now only tracks protein intake, as they find it crucial to ensure they're getting enough. They focus on whole foods and don't worry as much about total calorie count.
How did changing the speaker's perspective on cardio impact their fat loss and muscle growth?
-When the speaker stopped believing that cardio would kill their muscle gains, they embraced activities like running, hiking, and HIIT. This not only helped them burn more fat but also improved their muscle definition and overall performance in the gym.
What did the speaker realize about fat as a nutrient versus a fuel source?
-The speaker stopped thinking of fat primarily as a fuel source and instead views it as an essential nutrient. They emphasize the different nutritional values of various fats rather than consuming fat simply to burn fat.
Why does the speaker believe itâs important not to imitate everything seen on social media?
-The speaker argues that trying to follow too many different expertsâ approaches leads to confusion and stress. Instead, they recommend finding what works for the individual and adopting principles from others rather than copying entire lifestyles.
How did fasting change the speaker's understanding of hunger?
-Fasting taught the speaker that much of what they thought was hunger was actually boredom. They learned that their body has efficient mechanisms to fuel itself, and occupying their mind or drinking water often reduced perceived hunger.
What changed the speaker's view on starchy vegetables?
-The speaker used to avoid starchy vegetables but now recognizes their importance for nutrient density, vitamins, and minerals. They realized that occasional starchy carbs can actually boost energy and focus.
What is the speaker's current view on insulin?
-The speaker no longer sees insulin spikes as inherently bad. They emphasize that itâs chronic hyperinsulinemia that is problematic. Insulin spikes are necessary for metabolism, and the goal should be to return insulin levels to normal after a spike through healthy habits.
How does the speaker manage insulin levels post-spike?
-The speaker manages insulin levels by maintaining a healthy lifestyle, consuming protein and fiber, doing high-intensity exercise, reducing stress, and ensuring adequate sleep.
What is the key message the speaker emphasizes about personalizing fat loss strategies?
-The speaker highlights the importance of personalizing fat loss strategies by experimenting and finding what works best for the individual. Instead of rigidly following others, they encourage people to adopt ideas that fit their personal needs and lifestyle.
Outlines
đ§ââïž Focusing on Nutrient Density Over Calorie Counting
The speaker emphasizes how they stopped obsessively counting calories and shifted focus toward the nutrient density of foods. They still acknowledge the importance of energy balance but highlight that focusing on whole, nutrient-dense foods improved satiety and energy. This change led to a more active lifestyle, better calorie expenditure, and improved overall happiness. While tracking protein intake remains important, religious calorie counting is deemed unnecessary.
đââïž Embracing Cardio Without Fear of Losing Muscle
The speaker discusses how letting go of the fear that cardio would kill muscle gains resulted in better fat loss and overall well-being. By enjoying activities like running, high-intensity interval training (HIIT), biking, and hiking, they not only burned fat but also experienced improved recovery, muscle appearance, and workout volume. Embracing cardio also supports longevity and cardiovascular health, enhancing performance in strength training.
đ„ Rethinking Fat as a Vital Nutrient, Not Just Fuel
The speaker explains their shift from viewing fat merely as a fuel source to seeing it as a vital nutrient. They caution against the misconception that consuming fat directly leads to burning fat and stress the importance of understanding different types of fats, such as polyunsaturated and monounsaturated fats, each with distinct nutritional benefits. Consuming fats should be focused on their nutritional value, not just their caloric content.
đ Supporting Local Farmers: House of Macadamia Nuts
Here, the speaker promotes their sponsor, House of Macadamia, a company that grows and processes macadamia nuts in South Africa. They highlight the freshness, affordability, and sustainability of the product, while also offering viewers a discount and a free box of Namibian sea salt macadamia nuts as part of the promotion. The speaker encourages supporting the local farmers and communities involved in production.
đ€Ż Avoiding Social Media Paralysis by Doing What Works for You
The speaker shares how they stopped trying to replicate every fitness and health practice from social media influencers, such as Peter Attia, Andrew Huberman, or Joe Rogan. They advise against getting overwhelmed by trying to do what everyone else does and instead recommend focusing on what works individually for one's own fitness and nutrition. The key takeaway is to adapt principles from others, but ultimately build a personalized routine.
đ§ Recognizing the Difference Between Hunger and Boredom
The speaker describes how they learned to differentiate between true hunger and boredom, largely through the practice of fasting. They suggest that hunger can often be psychological rather than physiological, and encourage people to try distracting themselves, like going for a walk, to see if the feeling of hunger subsides. This practice helps manage unnecessary eating and supports fat loss by controlling food intake better.
đ„ Understanding the Importance of Starchy Vegetables
Initially worried about consuming even starchy vegetables during a low-carb diet, the speaker eventually realized the importance of these vegetables for their nutrient density. They explain how consuming small amounts of starchy vegetables like butternut squash provides essential vitamins and minerals, which improved their overall health and energy. This shift contributed to a more balanced and sustainable approach to low-carb eating.
đ Recognizing the Importance of Insulin for Health
In this section, the speaker addresses the misconception that insulin is inherently harmful. While hyperinsulinemia (chronically high insulin) is problematic, normal insulin spikes are crucial for cellular metabolism, growth, and repair. The key point is that insulin spikes themselves arenât harmfulâwhat matters is ensuring insulin levels return to normal afterward through healthy lifestyle choices like exercise, good sleep, and proper nutrition.
Mindmap
Keywords
đĄCalorie counting
đĄNutrient density
đĄCardio
đĄFat as a nutrient
đĄSocial media influence
đĄHunger vs. boredom
đĄStarchy vegetables
đĄInsulin spikes
đĄFasting
đĄVO2 max
Highlights
Stopped counting calories like a maniac and focused on nutrient-dense foods for better satiety and energy.
Shifted focus from calorie counting to protein tracking to ensure adequate intake for fat loss and muscle preservation.
Embraced cardio activities like running, sprinting, and biking, realizing they help burn fat and improve muscle definition.
Stopped seeing fat as just fuel and started viewing it as a vital nutrient with distinct health benefits depending on the type.
Learned that fats should not be generalized, as different types (polyunsaturated, monounsaturated, saturated) have different nutritional values.
Stopped comparing personal fitness journey to others on social media, recognizing that different methods work for different people.
Stopped confusing hunger with boredom, realizing that staying occupied often reduces the sensation of hunger.
Stopped fearing starchy vegetables like butternut squash, recognizing their nutrient density and role in energy balance.
Accepted that insulin spikes are not inherently bad; they are essential for metabolism, growth, and repair.
Focused on lowering insulin levels after spikes through good lifestyle habits like protein intake, fiber, and exercise.
Incorporated fasting to better understand the psychological aspects of hunger, and realized hunger can often be psychological.
Stopped worrying about muscle loss from cardio, recognizing that cardio aids recovery and enhances overall fitness.
Realized that hyperinsulinemia (chronically high insulin levels) is the real issue, not insulin spikes themselves.
Learned that good sleep, stress management, and consistent exercise are essential in managing insulin levels and overall health.
Focused on nutrient-dense, wholesome foods such as good fruits, proteins, meats, dairy, and vegetables to sustain fat loss.
Transcripts
here's seven things that I stopped doing
that ended up helping me lose a lot more
body fat and get where I wanted to be in
terms of my fat loss some of them you've
probably heard before but it never hurts
to hear them again and understand a
different perspective so I encourage you
to listen to each one and understand the
takeaways out of this now the first one
is I stopped counting calories like a
maniac I still keep track I still
believe that thermodynamics is important
I believe in energy balance don't get me
wrong but when I stopped focusing on
every calorie and I focused on nutrient
density a lot of things happened I
focused on the nutrition that was in my
food and I focused on the actual satiety
effect of the nutrition that was in my
food so rather than counting every
calorie and maybe having a little bit of
junk here and there and just making sure
that I was you know getting the exact
amount of what I needed I focused on
wholesome food and that led me to focus
on satiety and consequently it made me
focus on activity because I had more
energy so then I could focus on my
calories out because I had the energy
and I had the clarity and I had the
ability to perform but I also focused on
my happiness versus focusing on every
little number personally I feel like
religiously tracking ends up setting you
up for a lot of distress I feel like
it's important to understand where
you're at but I feel like tracking is
most important to understand where your
protein is I feel like that's the only
reason I would track these days not to
necessarily see where my calories are
I'm just not that worried about it I'm
more concerned with how much protein am
I getting because that can be a little
bit tricky sometimes you don't realize
you're getting enough sometimes you know
you think you got enough but you just
you're 50 grams shy that's the only
reason I see the track so I focus on
Wholesome foods good fruits good
proteins good meats good Dairy good
veggies you name it the next one is I
stopped thinking that cardio would kill
my gains truly like when I stopped
thinking that cardio was the enemy and I
doubled down on what I enjoy which is
running which is high intensity interval
training which is sprinting which is
biking which is lots of hiking and
Wrecking those kinds of things make me
happy but those kinds of things also
burn a heck of a lot of fat without me
even thinking about it if I go out and I
enjoy my run or I enjoy a hike with the
family and I don't subconsciously limit
my ability to do that because I think
it's going to burn up muscle it's
amazing how much leaner I get but also
how much more muscular I look as a
result not to mention the literature is
quite strong supporting VO2 max for
longevity but also VO2 max for muscle
cardio in general for muscle because of
angiogenesis a strong heart you name it
as a matter of fact I think it improves
my lifting it changed how I looked at
things I had better recovery in between
sets so my workout volume increased the
moment that I shifted that way of
thinking and I stopped alienating cardio
and I embraced it I got way leaner and
felt a lot better this next one's going
to ruffle some feathers but you have to
hear me out on it because it's not just
taking a face value I stopped thinking
of fat as fuel and I started thinking of
fat as a vital nutrient
I think a big mistake that we make
especially people that have come out of
the lower carb Community is to think of
fat as a fuel source it certainly is our
body will tap into our own fat as a fuel
source via beta oxidation a number of
different pathways
but eating fat to burn fat is misleading
the more fat you eat you don't just burn
more magically the more fat you eat the
more calories you consume but also the
more fat you potentially store if you're
not utilizing it
so do I think that you should reduce
your fat intake not necessarily not at
all really I think that you should view
fats as a nutrient and stop bucketing
fats as just general fat and think of
fats for what they are different
nutritional values with different fats
okay polyunsaturated fats from things
like fish oil super high up on the list
are completely different than say a
maristic acid saturated fat whereas like
a steric acid saturated fat is a little
bit higher right they all are different
and I encourage people to do their
research on what kind of fats they're
consuming you hear me talk about
monounsaturated fats like olive oil like
avocado oil like macadamia nut oil all
the time that's because I don't look at
fats as a fuel source I look at fats as
a source of nutrition and for if you're
interested I put a link down below for a
free box of namibians sea salt and
macadamia nuts and 20 percent off
whatever you want to get from House of
macadamia literally a bunch of macadamia
nuts free and 20 off whatever you want
from them so House of macadamias is a
sponsor on this channel so House of
macadamia grows their macadamia nuts in
South Africa and then they're harvested
about an hour's drive from where they're
processed so everything is super close
proximity so you're getting freshness
and you're getting tremendous taste but
you're also supporting the farmers and
you're supporting the local communities
there which is one of the reasons why
they can get the prices down so low it's
going to be one of the most affordable
kinds of macadamia nuts you can find if
not the cheapest honestly I've looked
around so that link is down below saves
you 20 off and using that special link
gets you a free box of namibian sea salt
macadamia nuts this is a very important
one I really hope that you're still with
me on this video okay because I think
this is going to resonate with a lot of
people and I have to kind of be
realistic I see a lot of people
developing real deep psychological
issues as a result of social media so
what I stopped doing is I stopped trying
to do things that people on social media
were doing it's one thing to get an idea
it's another thing to get analysis
paralysis because Peter attia does one
thing Andrew huberman does another thing
Rhonda Patrick does another thing Joe
Rogan does another thing Mike mussel
does another thing and this is not on
anything bad on any of them I actually
like all these people they're all in my
circle
but the point is is that when you start
trying to do everything that everyone is
doing you're going to drive yourself
utterly nuts it would literally get to a
point where I would get to the gym and I
would think okay I want to try this
because Peter was talking about it but I
want to do this because Andrew was
talking about and I would end up in this
point where like I would be thinking so
much just get in the gym and get it done
and do what works for you and some of
the Special Operations people that I've
worked with over the years have taught
me really important things and some of
that is just it's okay to do you what
works for you as a stimulus as a workout
as nutrition is concerned is totally
cool just because it works for someone
else it does not mean it's going to work
for you so adopt principles from people
but don't try to live each other's
lifestyle don't try to live my lifestyle
trust me you don't want to be me you
want to take bits and pieces that you
can learn from me but look around at
other people and just get little bits
and pieces so you develop you this is a
huge one number five I stopped confusing
hunger with boredom and I stopped
thinking that I was hungry just because
my brain was telling me I was hungry and
I learned a lot of this through fasting
now I know that some of you don't like
fasting and some of you love it
the bottom line is that I think it's
great and one of the things that it has
taught me is that when I get hungry I'm
not really starving
hunger is complicated and we've only
scratched the very very surface of it to
understand what is actually driving
hunger and I would put money on the fact
that it's arguably a lot more
psychological than it is physiological
our bodies have pretty amazing
mechanisms to keep us fueled whether
it's body fat on hand whether it's
gluconeogenesis from you know stored fat
or stored protein or whatever we need to
convert into glucose bottom line is our
bodies are efficient and they are much
more intelligent than we might give them
credit for in our own experiences in our
psychological Realm so when I learned
that well shoot I could go 48 hours
without food not saying you have to do
this I realize that that hunger that I
thought I had was probably just boredom
and having a little bit of water seemed
to just nullify the issue altogether so
if you're not fasting how do you take
this as advice well try doing something
when you get hungry try going for a walk
try just doing something to occupy your
mind and see if the hunger goes away if
that walk is legitimately difficult
because you're hungry then you know
you're actually hungry if that task is
legitimately difficult then you're
probably actually hungry but if doing
that task just gets your mind off of
eating and you feel great trust me it's
only going to help you get leaner and
get the body you want number six is I
stopped thinking that veggie starches
were a problem
when I first was doing a low carb
protocol maybe 12 12 years ago or so I
really was concerned with all kinds of
vegetables even starchy vegetable
especially starchy vegetables but even
like cruciferous vegetables that's like
every single carbohydrate was going to
be a problem but I really developed an
issue with things like butternut squash
or with other starchy vegetables that
might have a few carbs in them I saw
them as problematic I saw them as sugar
and when I realized that a lot of these
starchy vegetables in small amounts were
tremendous sources of vitamins minerals
fiber things that I needed for well what
was the first thing that I talked about
nutrition density I realized that these
were very important parts of that and I
was lacking micronutrients I was lacking
minerals and just the nutrient density
that I needed to really get where I
wanted to go so even though I was still
doing low carb I stopped worrying about
the occasional starchy carb because a
lot of times it gave me the focus and
the energy to burn right through them in
the first place and end up right back
where I wanted to be anyway but just in
a more pleasant fashion number seven is
one of the biggest ones and it's such a
controversial piece it's controversial
because you have two sides of this
entire nutrition equation fighting over
this when in reality we all should just
agree no matter what side of the coin
you're on whether you're a low carb
person whether you're a High car person
it doesn't matter and that's the fact
that I stopped thinking that insulin was
the bad guy
and this might sound totally foreign
because I've literally done videos
talking about how hyperinsulinemia is a
problem
hyperinsulinemia is a problem having
chronically high levels of insulin
chronically High fasting insulin is an
issue a serious issue okay but having
insulin in the first place is not a
problem
having an insulin spike is one of the
most important things that you need for
cellular metabolism for growth for
repair for energy if we are always in an
effort to avoid foods that Spike insulin
like we're not living our life and we're
not giving our bodies one of the most
important peptide hormones that they
need to literally survive
when you have protein you spike insulin
so I don't care whether you never touch
a carb again if you're fearing insulin
you're fearing life
so we need to stop the demonization of
that so all those years that I spent
thinking about how to avoid massive
insulin spikes when I should have been
thinking how do I get the insulin back
down after I have the spike because the
insulin Spike isn't the problem it's
when it stays high that it's the problem
so instead of thinking about that I
thought okay my insulin spiked how do I
get it back down through healthy
lifestyle through good protein
consumption through fiber consumption
through high intensity interval training
through various forms of activity
through lower stress through good sleep
all the boring stuff that nobody wants
to hear
so I'm sure I could think of more but
these seven things that I stopped doing
made it so that I seamlessly
effortlessly got under 10 body fat I'll
see you tomorrow
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