7 Golden Rules I Used to Get Under 10% Bodyfat

Summary

The 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

• 🍎 I stopped obsessively counting calories and focused more on nutrient-dense foods, leading to better satiety and energy levels.
• 🏃‍♂️ Embracing cardio, such as running and hiking, helped me get leaner and improve muscle recovery, rather than fearing it would harm my muscle gains.
• 🥑 I stopped viewing fat as merely a fuel source and began seeing it as a vital nutrient with different types serving different purposes.
• 💡 I stopped trying to imitate what every fitness influencer does and focused on what works best for me personally.
• 🤔 I realized that hunger is often psychological rather than physiological and learned to differentiate between actual hunger and boredom.
• 🥕 I stopped fearing starchy vegetables, realizing they provide important micronutrients and energy.
• 💉 I stopped demonizing insulin spikes, recognizing that insulin is essential for growth and repair, and focused on bringing insulin levels down after a spike.
• 🌱 I tracked my protein intake more carefully than calories, ensuring I get enough for muscle maintenance and recovery.
• 💪 Cardiovascular fitness, particularly improving VO2 max, not only helps with fat loss but also supports muscle growth and overall health.
• 😌 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 it’s important not to imitate everything seen on social media?

The speaker argues that trying to follow too many different experts’ 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 it’s 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.