Transcription
If I had 30 lbs of body fat to lose and I want to do it fast and I want to do it in 2026, this is exactly what I would do. And before anyone says that's extreme or that's not realistic, listen to me for a second. I've helped hundreds of clients do this in 60 to 90 days. Men in their 30s, 40s, 50s, even their 60s. Busy professionals, dads, CEOs, guys with zero spare time and zero patience for plans that don't work. So, I'm really not theorizing here. I'm telling you exactly what I've seen work repeatedly on real men with real lives. Just like Warren, just like Jack, and just like Ben here, you're going to be able to achieve all of those things by the end of this video.
But before I give you all the rules, I need to tell you something that most coaches skip. Because if you don't understand this one thing, nothing else about what I say is going to make sense. So, let's get into it. Most people think the problem with fat loss is discipline, finding the right diet, or just trying harder. But the reality is a lot of the time, especially for the people watching this video, that it's none of those things. And the real bottleneck is the thing that quietly decides whether your body is burning fat or storing it. And it's a hormone. And most men have never been told how to control it, how to do anything with it other than just pretty much ruin it. The hormone is insulin.
Now, I'm going to give you the simple version. When insulin is high, your body is in storage mode and it is physically impossible to burn fat. Your body will not touch stored fat as fuel. It will burn whatever is circulating first and then it will wait. When insulin is low, your body switches into a fat burning mode. It starts pulling energy from stored fat, especially the visceral fat, which we know is the most dangerous fat you can have. It's that fat that's around the stomach, around the organs, the fat that makes your waist thick and your energy low. And if you want to see a video specifically on visceral fat, subscribe now, follow my page, scroll down, and you're going to see two or three videos directly attacking them. That's the entire game. Everything I'm about to give you is designed to do one thing. Keep the insulin low, keep it controlled, and let your body do what it is biologically designed to do when you stop getting in its way. Five rules. Not easy, but simple. Let's get into it.
Rule number one, protein first. This is the simplest change you can make today with the food that you already eat. It's going to change your insulin response to every single meal. And it's really simple the way it works. Every single one you eat in this order. Protein first, vegetables second, carbohydrates last. It's the same food. It's the same calories, just a different order. I know what you're thinking. It sounds way too simple to matter, but stick with me. Most people eat the way that they were taught. A little bit of this, a little bit of that. Let's mix it up and get a taste of everything. There's nothing wrong with that, of course, on the surface level. But if you are having these issues of losing body fat, here's what's happening underneath. When you eat carbohydrates, especially the refined ones, rice, bread, pasta, your blood sugar spikes and insulin floods in to manage that spike. And while insulin is elevated, fat burning stops.
Now, here's what changes when you flip the order. You eat your protein first, half of it at minimum, before you touch anything else. And protein actually slows gastric emptying. It blunts it blunts hunger and your appetite signals starts dropping off before you've even finished the meal. Then you can start eating your vegetables. The fiber slows digestion even further. It creates a physical barrier in the gut that slows the absorption of carbohydrates. Then and only then begin to eat the carbohydrates. By the time that those carbohydrates are into your system, they're already hitting the digestive environment that is actively slowing their absorption. The blood sugar spike is blunted. The insulin response is significantly lower. And it's the same meal, completely different hormonal response. Actually, one study from Stanford published in the Diabetes Care showed that protein and vegetable first eating reduced postmeal glucose spikes up to 37% compared to carbohydrate first eating. 37% the same food literally just a different order. Same calories everything. Start doing this today. Protein first, vegetables second, carbs last.
Rule number two, a little bit woowoo, but apple cider vinegar. Now, it's not glamorous. It's not revolutionary, and it's definitely not something you're going to see in a flashy advert, but it does work. There's like a little bit of research to say that it can actually help control blood glucose. Now, here's what I want you to do. Before your two biggest meals of the day, one tablespoon apple cider vinegar. Mix it into a large glass of water and drink it 5 to 10 minutes before you eat or you can shut it and then drink it. What's happening physiologically is this. The acetic acid in apple cider vinegar inhibits enzymes in the small intestine that break down carbohydrates. It slows the rate at which glucose enters the bloodstream, which means a lower slower insulin response. And a study published in the Journal of Functional Foods found that consuming vinegar before a carbohydrate-rich meal reduced postmeal blood glucose by up to 20%. Two tablespoons a day before lunch and dinner. That's the protocol. It's not magic, but fat loss is almost never built on magic solutions. It's just built on boring consistent behaviors that most people refuse to stick to. And this is one of them. I think when you combine the general rules of fat loss with these first two rules, they're going to make such a big difference that you're going to do them for a week and you're going to go, "Why didn't I do this earlier?"
Rule number three, fasted morning walks. And this one, this is like the most underrated fat loss tool available to every single person watching right now, unless, god forbid, you're in a wheelchair, of course. Let's just call it fast morning activity. Here's the protocol. Stop eating around 8:00 9:00 p.m. the night before. Nothing after 8:00 p.m. No snacks, no protein, no nothing. Wake up the next day, black coffee if you want or hydrate and then just go out for a walk 30 to 60 minutes outside if possible because we can get that sunlight on our skin. We can kickstart the circadian rhythm and we can really begin the process of getting the benefit. No food beforehand. The idea here is that be in a low insulenic state because by the time that you wake up after overnight, you've been without food for hopefully if you're sleeping well 10 to 12 hours cuz you stopped teeing before bed. Your insulin levels at their lowest point of the entire day. Your liver glycogen, the stored carbohydrate. Your body uses this as first fuel is significantly depleted. And in that state, when you add gentle movement, your body has limited options for food. It goes to stored fat. Specifically, it targets visceral fat, the fat stored around your abdomen, liver, your organs, the fat that's most damaging to your health and the hardest to shift with conventional dieting. The coffee before the walk, it can compound the effect. Caffeine actually elevates adrenaline. Adrenaline can signal fat cells to release stored fatty acids into the bloodstream to be used for fuel. And that's why the whole fasted cardio epidemic came around, which is still great. Lots of good benefits. But walking beats intense cardio for this specific purpose because when you do high-intensity cardio, your heart rate spikes. Your body switches to burning glycogen rather than body fat because higher intensity activity requires glycogen for the energy source. Lower activity, long duration, low impact movement will actually encourage fat to release into the bloodstream. And we can use that synergy. Walking also just keeps your heart rate in that aerobic fat burning zone. You stay there for an entire session. Your body's pulling from fat stores the entire time. Do this every single morning. 30 minutes minimum, 60 if you can. It cost you nothing. It requires no gym, no equipment, no expertise. And if you do it consistently alongside the rest of the rules, along with the calorie deficit, it's like one of the fastest ways to remove visceral fat off the body and improve your overall composition very, very quickly. If you do not have time, if you find it difficult, grab yourself a walking pad. There's no excuse.
Now leading into rule four quite nicely off rule five quite nicely off rule three is just to walk after meals. I know it sounds insultingly simple at this point but the science behind this is genuinely so compelling it's almost nobody does it consistently and after your two biggest meals of the day lunch and dinner go for a 10 to 15 minute walk that's all. Doesn't need to be intense. Doesn't need to be to a destination. It just needs to move your body for 10 to 15 minutes. And this does things on a physiological level which will massively improve your insulin response, blood sugar and everything to do with fat loss. Because the 30 minutes after a meal is when the window in which your blood sugar and insulin are at their peak. That's when the damage quote unquote in terms of fat storage is most likely to occur. When your muscles contract, even something during as smooth and as gentle as walking, they activate a mechanism called GLT4 translocation. Now, without getting too deep into the biology, what this means practically is that your muscle cells start pulling glucose directly out of the bloodstream and using it as fuel for the movement. Glucose that gets pulled into the muscle cells for energy not only does trigger an insulin response does not trigger an insulin response. It does not get converted to body fat easily. A meta analysis published by sports medicine found that 10 minutes of light walking after eating reduce postal blood glucose by an average of 17%. Compared to sitting. Think about what most people do after dinner. They sit on the couch. They go straight to bed. They're sitting at the highest insulin window of the day doing nothing. 10-minute walk is not fitness. It's just a metabolic intervention. Lunch. Walk after dinner, walk after every day.
Rule number five, maybe one of the most important rules. And if you have skipped some of these so far, you don't want to do them. This is the one you don't skip. This is the one that you stick with. You lift weights. Because here is the thing. Most men who want to lose body fat. They miss this. They think that the goal is to lose weight. It's not. The goal is to lose fat, specifically fat. Weight loss is different from fat loss while obviously preserving muscle. Because if you only diet and only do cardio, and this happens constantly. I see it all the time. You end up lighter, but you look soft still, and the body composition hasn't changed. You're just a smaller version of the same problem. This is being called skinny fat. And it's not what we're after. Muscle is your body's single most powerful metabolic weapon. And here's why. Every pound of muscle on your body burns approximately, give or take, six calories per day, at rest. That sounds small until you understand what compounds across to a physique that has built meaningful muscle mass. More importantly, muscle tissue is insulin sensitive, meaning more muscle you carry, the more efficiently your body manages blood sugar and insulin. More muscle equals better insulin sensitivity equals a body that is structurally better at burning fat. Study published in the Journal of Applied Physiology found that resistance training increased insulin sensitivity by up to 23% independent of any dietary changes. Literally just lifting, nothing else changing. You do not need crazy workouts. You do not need to train like a bodybuilder. Three to four sessions a week, compound movements, squats, deadlifts, rows, whatever else it's going to be. Get stronger over time, progressively overload, consistently add challenge, heavy enough that the last few reps feel genuinely hard. And that's it. Build the muscle, keep your metabolism elevated, and give your body a reason to hold on to the lean tissue while it burns fat.
Just wrap it all up and put these together. A typical full day of activity could look like when you stack all five of these together. Right? This is very simple. And if you get these habits in place, I promise you, you're going to start to see that fallos. 31. Good morning. You wake up, black coffee, no milk, no sugar. You fasted, walk for 30 to 60 minutes. Nothing before it. Breakfast, apple cider vinegar and water 10 minutes before you eat. Then you have your protein serving, you have your vegetable serving, and then you have your carbohydrate serving. And you go for a 10-minute walk after lunch, little shot of apple cider vinegar before. Protein first, vegetables, carbs, 10-minute walk. Mid-after afternoon, guess what? Resistance training, 45 to 60 minutes, no more. Lift heavy, push hard. Then you got your dinner. Guess what? Apple cider vinegar, protein first, vegetables, carbs, 10-minute walk. Simple. 8:00 p.m. The kitchen closes nothing until morning. Then when you wake up, you repeat it. That is it. That's it. Every day for 60 to 90 days.
Fat loss is not complicated. I want you to hear that. It's really not complicated. All of you watching this video, you know how to do it. And you might well be searching for that one thing that's going to change it. But it's not mysterious. It doesn't require a complicated protocol or perfect genetics. It just requires stacking simple, consistent behaviors until your body's hormonal environment has no choice but to burn fat. Now, most people quit because they expect to see these results in 2 weeks when, you know, they don't and they conclude it isn't working. But what they don't understand is first few weeks are when the foundations are being laid and the insulin sensitivity is improving. The habits are embedding. The hormonal environment is shifting. And real results, real visible, meaningful results. They show up when consistency compounds. And when they do show up, they do show up fast. Follow these five rules. Do them every day. Don't be the man who knows what to do and still doesn't do it. 30 lbs moves faster than what you think when you stop getting in your own way.
If this was useful, guys, but you still can't put it all together. You still can't quite figure out how to put it all together. You don't know which one of these to do first. You don't know if you need it or you're just stuck. I'm going to put a link the first comment. I'm going to tag it to the top. It's going to be for a completely free diagnostic call with me. Me and you are going to sit on the call. I'm going to see where you're at. I'm going to see where you want to go. I'm going to see what you potentially need. Give you some tangible outcome on that call. And if it sounds like a fit, I can run you over how I can help you directly and completely change your life. So, subscribe now. Hope you enjoyed this one. We've got plenty more to come. and I'll see you in the next one.