Transcription
If you have 20 pounds to lose by summer, hey, you might be running out of time. But here's the truth that most people miss. It's not about eating less. It's not about working harder. It's about removing what's blocking fat loss. If I had to start today, here are three things I would do immediately. And the third one, that's the main reason most people never hit their weight loss goals.
Let me ask you something. Have you ever stood in your kitchen late at night? You're not even hungry, but you find yourself eating. I remember doing that thinking, "What the heck is wrong with me?" You see, I was 80 pounds overweight. I was obese. And I felt lost every single day. I do good for a portion of the week and then I would slip up. And then I'd say, "Okay, this Monday, I'm restarting. I'm going to eat less. I'm going to do more." And nothing changed. And I thought it was my fault. I thought I just lacked discipline and willpower. But it wasn't that. And if you could relate to this, it's not your fault either.
But it wasn't that. It wasn't even my fault. And if you could relate to this, it's not your fault either. You see, what I discovered was this. I never had a weight problem. You don't have a weight problem. You have a weight symptom. The real problem is hormones and inflammation. More specifically, it's a signaling problem. You see, the signal you're sending your body, the signal I was sending my body as well is to store more fat. And this could be happening even if you're trying harder, even if you're eating less. And this is where a lot of people get stuck. What do we do? We try harder, but we're working against our metabolism. That's like hitting the gas pedal while hitting the brake at the same time. It's very frustrating. So, let's get into how to remove the brakes so you can accelerate and get incredible results.
Step number one, this is what I did right away. I stopped eating 3 to four hours before bed. Look, I know this sounds simple, but it's one of the quickest ways to get momentum and start dropping excess fat. Most people don't realize this, but if you look back at your nighttime decisions, and you're eating late at night, yeah, you're not eating broccoli and salmon. You're eating something unhealthy. The worst food decisions happen at night. That's because at this time, you're tired. Your willpower reserves are depleted, and your brain wants a quick dopamine fix. That's when the snack hits. And look, snacking is an emotional event. But when you set a hard cut off, you eliminate about 80% of these bad food mistakes.
And here's something else that happens. When you stop eating earlier in the day, you improve your sleep. And sleep is where you actually burn more fat more than working out at the gym, more than your long cardio sessions, more than caloric restriction. It's during deep and REM sleep that your body is using a ton of calories and your fat burning hormones are getting activated. When you eat too close to bed, it completely disrupts your deep and REM sleep. And I've done this tracking my sleep stats with an Aura Ring and thousands of students stats with their devices as well. You see, when you eat too close to bed, it raises your resting heart rate. That is the exact opposite of what you want. Now your metabolism and now your body is focused on digestion versus fat burning. So you wake up, you feel puffy, you feel bloated, you make bad food decisions the next day, and you're stalled with your fat loss efforts. But when you give yourself a 3-hour cut off, no food before bed, 3 hours at least, you lower cortisol, you get deep fat burning sleep, you achieve better insulin sensitivity, and you have less cravings the next day. When I started doing this, I started to shed 3 to five pounds per week without making any other changes. I know it sounds simple and easy to do. That's what makes it easy not to do. Look, your behavior at night sabotages your weight loss efforts, especially when you're stressed and you're looking for a quick late night snack. Even if that snack is healthy, you're still putting your body in fat storage mode versus fat burning mode.
Now, if you could relate to that, I want you to comment down below. if you're watching on YouTube with the words kitchen closed. So on this day forward, you are declaring a new future for yourself where you don't do that anymore. So after dinner, tell yourself kitchen is closed. No more snacking. Go to the bathroom, brush your teeth right after your last meal. Now you've created an incentive for yourself not to snack again. And let's be honest, who wants to brush their teeth twice? So I started doing this and it started to minimize I started to minimize my late night snacking.
Okay, step number two here in your protocol, delay your first meal. Look, I know we've been told breakfast is the most important meal of the day. Well, it's the most important meal of the day, not to mess up. And breakfast literally means breaking the fast. It doesn't have to be at 7:00 a.m. And if your goal is fat loss, and if your goal is tapping into the stored fat, the belly fat the love handles, that only happens when the hormone insulin is low. So, instead of eating right away and spiking insulin and packing fat back on your body, you're going to delay that. So, you're going to start with a 12-h hour, we'll call a fast, then 14, then 16. This is very simple. Look, if you're done eating at 700 p.m., you brush your teeth, you go to bed, you don't eat until 7:00 a.m., that's a 12hour window of your metabolism, lowering insulin, burning through your sugar reserves, and then switching over to your fat stores for fuel. And if you delay that breakfast from 7 a.m. to 9:00 a.m., that's a 14-hour window. And if you delay that to 11:00 a.m., that's a 16-hour window of this fat burning zone.
Now, the key is not to force it. Do it naturally. Let your hunger adapt. Let your metabolism adapt. And you'll see, and this is exactly what I saw, you naturally are satiated and full in the morning, and you don't feel the need to eat right away. Once you start doing this, something in your metabolism shifts. You stop thinking about food first thing in the morning and all day long. You actually have more energy to get things done and your body starts pulling fat stores, the visceral fat, the love handles, the belly fat, and it uses that for fuel. This is where that stubborn belly fat starts to shrink. But most people quit before this actually happens. So, just to reiterate, here's the cheat code to make this easier for you. When you stop eating three to four hours before bed, let's say the kitchen is closed at 7 p.m., then you're going to use your sleeping window as a window to burn fat. This makes hitting 12, 14, 16 hours way easier. My keynote coach started to do this. I said, "Hey, Steve, I don't even want you to change anything right now. You don't have to change your diet. You don't have to exercise. You don't have to count a single calorie. All I want you to do is I want you to have an earlier eating window, and I want you to delay your first meal of the day." He did that and he lost 14 pounds in the first 14 days just doing this. He wasn't even eating healthy, but he had a window of eating and a window of fat burning.
But let me be honest with you, if you only do these two things, you'll definitely lose some weight, but eventually you'll hit a plateau. I always say there are three things guaranteed in life: death, taxes, and a weight loss plateau. So that's where this next step is really important to prevent the plateau or to overcome the plateau and to accelerate your fat loss efforts. So if you want the one thing that speeds this up dramatically, this is the one that almost nobody gets right and it's way easier than calorie counting and even fasting and it's called meal order. When you eat your meals, whether it's two meals or three meals or even more, when you structure it with protein and fat first before anything else, you will get fast results. See, the goal here is to control your blood sugar. The higher your blood sugars rise after a meal, the more insulin is produced and the longer you're in a fattorring state. If we could blunt that glucose response and blunt, therefore blunt the insulin response, you get into a fat burning state much faster and the weight just melts right off your body.
So here's what I did and here's what I would recommend for you. Every meal should start with protein, healthy fat, and even some fiber before any carbohydrates. This stabilizes glucose, keeps insulin low, and shuts off cravings. So, for example, instead of having cereal, toast, and juice, you go with eggs, avocado, green leafy vegetables, or a steak and salad, or even Greek yogurt, chia seeds, and berries. Now, here are some other of my favorite fat burning, high protein, high fatty foods that helped me shed not just 20 pounds in just a few months, but 80 lbs of fat. I went from 34% body fat, being physically obese, to 6% body fat at my lowest. And the coolest thing about my transformation, this happened 18 plus years ago. I've kept the weight off. I'm metabolically flexible and healthy. And you can do the same thing. And this is what I had first thing at the beginning of every meal. So any of these foods are a good option for you. Steak, ground beef, lamb, bison, chicken or turkey, mushrooms, eggs with the yolk, a high quality protein shake if you are short on time, but you don't want want to rely on a protein shake. You want to eat whole foods, high CGA coffee, meaning not Starbucks or Dunkin' Donuts, but a high organic coffee that's high in CGA. Green tea and matcha tea. Of course, water and electrolytes. Green leafy vegetables. Some of my favorite are arugula and even things like lettuce. Cruciferous vegetables like broccoli and Brussels sprouts and even artichokes and cauliflower are great. Then we have things like cauliflower, rice, sheep and goat dairy, fermented foods like goat kefir, kimchi, sauerkraut, and then healthy fats like butter, ghee, extra virgin olive oil, beef tallow, coconut oil. So incorporate any or all of those fat burning healthy foods.
Now, after working with 10,000 plus people since my transformation and doing an audit on what they were eating and what was holding them back, I discovered that these are the following foods that they thought were healthy, but actually I had them remove or limit these foods and it accelerated their fat loss, broke their fat loss stalls. And I want you to do the same thing. So, the following foods are items that I want you to completely remove or at the very least limit them. And if you have them, you will have them at the end of your meal after the protein and the fat and the items I just mentioned. So here are those items. Seed oils, grains, wheat, oatmeal, fruit juice, even green juices, excess fruit. Again, stick with berries, corn and soy because those are typically the highest sprayed crops in the world with they're GMO and they're also sprayed with pesticides which creates inflammation in your body. I would avoid cheap coffee, almonds, which are high in oxalates, which could disrupt your digestive system, pasteurized cow dairy, kale, also high in anti-nutrients, beans and lentils, also high in anti-nutrients, and alcohol. Look, I I get it and don't shoot the messenger, but alcohol is a toxin to your body. Your metabolism and your liver needs to prioritize getting rid of the alcohol as soon as you consume it. even if it's the healthiest, cleanest, most expensive alcohol in the world. When that happens, you shut off fat burning. You shut off detoxification. So, I would highly recommend you avoid alcohol or limit alcohol during this time. Instead, have sparkling water with a flavored sparkling water like Spin Drift is a good thing or just have sparkling water with a a pinch of a squeeze of lemon or lime.
When you do this, you'll notice you're fuller for a lot longer. You stop snacking in between meals, which means you stop spiking insulin in between meals, and then your body starts using your own fat stores for fuel. So that list of foods that I gave you before of the healthy fats and proteins and vegetables, make sure especially that first meal of the day, you use those foods. When you stack this on the kitchen is closed, when you stack this with an intermittent fasting schedule that I outlined for you, I'm telling you, fat loss becomes less effort and more efficient.
But let's call this out for what it is. Here's why most people never lose the 20 lbs or more they want to lose. You're good Monday through Friday. Then the weekend hits. Late night eating comes back. Alcohol comes back. Snacking comes back. And then it resets everything. or you try to do everything all at once and you burn out or you focus on the wrong thing like calories and you ignore the root cause of why you can't lose weight, your hormones. And it's not because you're weak, it's because the system is broken.
Now, here's the most important part that most people miss. If you don't turn this into a system and get momentum and create new habits, what will end up happening? You'll lose a few pounds and then gain it right back. So, let me give you the simple version right here. Phase one, you start here. You master this first. is the reset phase. Kitchen is closed. No food. At least 3 to four hours before bed. After your last bite of food, go brush your teeth. You lower insulin. You reduce cravings. You drop 5 to 8 lbs quickly just doing that. Once you master that, you move on to phase two burn. You ignite fat loss with an intermittent fasting window by delaying the first meal of the day and aiming to be in a 12, 14, or 16 hour fasting window daily. This accelerates fat loss, improves energy, and causes the body, the metabolism to adapt quickly. Then we have phase three when you lock it all in. That first meal you do eat, make that protein, healthy fats, and even some healthy fiber focused on the food examples I provided earlier. This makes the whole system compound results for you. Keeps the weight off. There's no rebound. There's no crash. And it's simple. Once you fix that, everything changes.
Now, if this made something click and you're realizing it's not that you've been doing things wrong, you've just been following the wrong system. The fourth tip I could provide for you is something I put together to speed up things the fastest way that I know. It's a simple 14-day fat loss guide reset that walks you through what I just taught you and so much more in a stepbystep fashion. It shows you exactly what to eat, when to eat, how to fix cravings, simple daily reflections to keep you on track, and celebrate wins for your day, and also how to get your body responding again. Cool thing about it, no tracking calories, no guesswork, no overthinking things. And here's what happens when people follow it. Within the first 10 days, less bloating, more energy, better sleep, and real weight loss starts happening. See, John Miller, who followed this exact system, lost over 40 lbs in the first month. He said, "Once this system fixed my mornings, everything changed." The best part, there's zero risk. It's only $17. And if you try it for 14 days, if you don't feel a difference, we offer you a 30-day money back guarantee. Since I actually want you to see results, no hassle. But look, you need to get off the sidelines. You need to make a change. You need to make a decision. If you're serious about dropping 20 pounds before summer, don't waste any more time guessing. Click the first link in the description box below or scan the QR code on the screen to get your done for you day by day step-by-step guide.
Now, before you go, I want to answer a few common questions that I know are already coming up for those who have watched or listened to this lesson. How fast can I actually lose 20 lbs doing this? Look, the first 5 to 8 lbs usually comes off pretty quick, like within the first 10 days. That's your body dropping water weight, inflammation, and bloating. But after that, real fat loss begins to happen. Most people who stay consistent with the system, they lose one to three lbs per week after that initial drop. So yes, 20 pounds before the summer is very realistic, but only if you follow the system consistently.
What if I've tried fasting or diets before and they didn't work? Good question, because this is exactly where people get stuck. It's not that fasting didn't work. It's that most people combine it with the wrong habits. They fast, then they break the fast with high sugar foods or high processed carbohydrate foods. Or they snack all day, they snack before bed, or they're stressed or they sleep poorly, so nothing changes. This only works when you stack the habits properly. You stop late night eating. Then you introduce fasting. Then you fix your meal structure. That's when your body finally responds.
Do I have to give up carbs completely to lose this weight? No. And this is where a lot of people get confused or get it wrong. You don't need to eliminate carbs. You just need to control how your body responds to them. That's why the meal order that I spoke about earlier matters so much. When you eat protein, fats, and fiber first, your blood sugar stays stable because it slows digestion. Then your body handles carbs completely differently. So, if you choose to have carbs, you have them after the protein, the fat, and the fiber. Look, this isn't about restriction. It's about control. It's about momentum. The habit I want you to develop, the motto is one tweak a week.
Why would I need your 14-day guide if you already gave me the steps here? Fair question, and here's the truth. You now know what to do. But knowing what to do and actually executing it consistently are two very different things. Where most people fail is this. They don't know exactly what to eat. They don't know how to structure their day. They fall off after three to five days. Or they second guessess everything. That's why I created the 14-day guide. It removes all of that. And it shows you exactly what to eat each day, when to eat it, how to stay consistent, and how to actually follow through without overthinking it. So, instead of guessing, you're just following the plan. If you want that guide, click the first link down below in the description box or scan the QR code on the screen to get it right now.
What's the biggest mistake people make when trying to lose 20 pounds fast? It's trying to do everything all at once. They overhaul their diet. They start fasting aggressively. They cut carbs completely. They add workouts. Then they burn out within a week. That's why this works differently. You're not trying to do more. You're removing what's been slowing you down first. Then you are layering things in the right order. Because once your body starts responding, fat loss becomes easier, not harder.
If you enjoyed this lesson, you're going to love a previous lesson I just published on one scoop a day helps you burn twice as much muscle than three eggs, which is especially important if you're after the age of 45. Here's a clip from that lesson. Then click the video on the screen coming up in a few seconds and I'll see you in that next lesson. In this lesson, I'm going to break it all down. Why most high protein meals fail to build muscle, especially if you're over 45. What actually flips your body from breaking down to rebuilding and reversing aging. And how one simple shift can start changing your energy, fat loss, and strength within weeks.