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In today's video, I'm going to lay out
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the three best fat loss lessons I've
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learned from eight years of trying to
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get in the best shape possible. In fact,
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after working with hundreds of people
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one-on-one and going from lean to fat,
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fat to lean countless times myself, I
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can confidently say that if you just
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know and apply these three lessons, you
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can save yourself years of suffering
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trying to look and feel your best. So,
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let's get into it. When I first start
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trying to lose fat, I listen to the
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mainstream advice of a calorie is a
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calorie and eat less, move more. While
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doing this may work in the short term,
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it doesn't consider perhaps most the
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important factor when it comes to
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long-term and sustainable fat loss,
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hormones. This is why more than 95% of
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diets fail. Here's something most people
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don't know. Just a 100 years ago, every
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single person ate what they wanted. They
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weren't tracking calories, and only 0.5%
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of the population was obese. In fact,
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being fat was so odd that this man right
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here, Chanty Rose Molen, better known as
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the human freight car, was literally a
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circus act due to how fat he was.
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Whereas nowadays, if you walk into any
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store, you'll see 20 people who look
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like him. But today, even with this
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extreme modern diet culture of tracking
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calories and macros, over 40% of the
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population is obese. And as a whole,
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over 70% of people are considered
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overweight. So, what changed? Well, it's
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very simple. the types of foods that
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people eat. Two foods can have the exact
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same calories, but one keeps you full
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all day, while the other leaves you
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starving just hours later. The real key
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to getting and staying in shape is
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eating the foods that control your
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hunger. So, what are the right foods to
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eat? Well, here's what not to eat. As
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part of my old bodybuilding diet, my
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breakfast every single morning was a big
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bowl of oats with a scoop of protein
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powder. Just a couple hours later, I'd
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be hungry again, so I'd have a sugary
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bar and a fruit as a snack. By
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lunchtime, I'd be starving again. So,
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I'd have a full plate of chicken, rice,
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and vegetables. In the afternoon, I'd
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grab another high carb snack. And for
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dinner, it would usually be something
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like a pasta or a meat dish with meat,
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rice, and vegetables. This was a heavily
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carbohydrate-based diet. In fact, I ate
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exactly according to conventional
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advice, mostly high carbohydrate meals
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that align perfectly with the
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traditional food pyramid guidelines. But
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here's the thing about these high
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carbohydrate meals. All carbohydrates
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break down to sugar, which gives you a
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massive blood sugar spike. The problem
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is that just a couple hours later, it
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comes crashing back down. But it doesn't
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just stop at your baseline level. Your
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blood sugar goes below this baseline
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level, causing hypoglycemia to some
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degree. In this state, your body thinks
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that it's going through an energy
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crisis. So, when blood sugar levels fall
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too low, your body kicks into survival
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mode, triggering symptoms like
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shakiness, hunger, anxiety, brain fog,
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and fatigue. This meant getting in shape
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was terrible. Now, let's compare how I
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used to eat to how I eat now. For
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breakfast, I'll eat a high-fat, high
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protein meal with no carbohydrates. Come
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lunchtime, I'm typically not hungry, so
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I won't eat again until much later in
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the day. And then when I do eat, I'll
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eat another highfat, high protein meal
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with no carbohydrates. For dinner, I'll
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do the same. Here's one reason why I do
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this. Fats don't raise your blood sugar.
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Protein does, but only slightly. Because
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of this, my blood sugar levels are
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stable all day long. I don't experience
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these massive spikes and crashes like I
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did when I was consuming carbohydrates.
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Instead, my blood sugar consistently
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stays around this baseline level from a
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fat loss perspective because I'm never
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in this hypoglycemic state. My energy is
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always high and I never have that I'm
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starving. I need to eat right now
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feeling. I used to always be thinking
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about my next meal, but now I hardly
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think about food. But one of the best
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benefits about eating a high-fat diet
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instead of a high carb diet is that you
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unlock what is basically a metabolic
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superpower. This superpower is called
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being fat adapted. On a high
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carbohydrate diet, your body becomes
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more efficient at using this glucose for
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energy and less efficient at using fat.
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So, as soon as you use the energy from
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the food you've eaten, your body has a
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much harder time at tapping into its own
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body fat. But when you're on a high-fat,
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low carbohydrate diet, you become fat
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adapted. This means that once you've
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used the energy from a highfat meal,
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your body can very easily switch to
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burning its own fat since your body is
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now much more efficient at running on
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this fat. I experienced this firsthand.
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One day after a couple of months of
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being on a high-fat diet, I noticed that
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I never got hungry. So, I said to
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myself, "Let's test this. Let's see how
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long it takes to get hungry." Keep in
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mind that just a couple of months
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earlier, I'd get hungry just a couple
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hours after every meal. I was starving
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all day long. During the experiment, one
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day passed and I still wasn't hungry. I
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woke up the next day and I still wasn't.
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2 and 1/2 days later, I still hadn't
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eaten. Now, I got a bit bored and had
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something to eat. But even after two and
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a half days of not eating, I wasn't
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hungry, even remotely. But I was
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shocked. Back in the year 1900, one of
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the key reasons that virtually nobody
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was obese, is because their carbohydrate
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intake was far lower. Most people ate a
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meat-based diet. And when they did eat
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carbs, it would be from sources like
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vegetables, which comparatively only
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contained very small amounts of carbs.
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In general, only a small amount of their
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daily food intake came via
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carbohydrates, especially processed
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carbohydrates. But as time has gone on,
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we've started to eat more and more
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carbohydrates. And as a result,
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everyone's hungry all day long, so they
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end up overeating. I come from a family
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of farmers, and what's very interesting
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is that cows generally don't get overly
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fat unless you feed them a very specific
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way. For the farmer's profit, this isn't
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exactly ideal. A fatter and therefore
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heavier cow is worth a lot more money.
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So near the end of a cow's life, many
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farmers will switch it to a grainheavy
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diet. In fact, the diet they put them on
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very closely resembles our food pyramid
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style diet. So, when you put a cow on a
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high carbohydrate diet with lots of
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grains, it can't stop eating and very
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quickly it gets fat. But when it eats
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grass, which it converts into short-
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chain fatty acids, a type of fat, it
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doesn't get fat. Next time you're at the
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supermarket, compare the grass-fed
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steaks with the grain-fed steaks. What
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you'll see is that the grass-fed beef
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has a lot less fat than the grain-fed
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beef does. In human studies, when one
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group follows a calorierestricted food
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pyramid style diet and the other group
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eats freely, depending on appetite, on a
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high-fat, low carbohydrate diet, guess
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which group does better? Well, the group
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who doesn't restrict and eats a high
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dietary fat diet loses considerably more
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body fat despite the fact that they're
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eating according to their appetite. The
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fact is that protein and dietary fat
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make you feel super full and satiated.
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Whereas, on the other hand,
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carbohydrates make you feel a lot
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hungrier. As soon as I understood this,
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it changed my life. When I cut my
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carbohydrate intake right down and
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switched it for protein and fats, my
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body fat melted off and I felt
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incredible whilst doing so. So, that's
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the first lesson. Don't try to restrict
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calories. Simply eat less carbohydrates
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and eat fats and proteins until you are
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full instead. By doing this, you won't
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be constantly hungry and your energy
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levels will be a lot more stable. Now,
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you might be thinking, well, if I cut
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back on these foods, won't I get
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cravings? Surely if I reduce the amount
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of carbs I'm having, I'm going to crave
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them massively. Well, that brings me
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onto the second game-changing lesson
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that I learned. I used to think about
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food all day long because I had these
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cravings. Now I never get them. The
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reason for this is simple. Once you
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understand what causes cravings, you can
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create a strategy to ensure that you
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never get them. At a psychological
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level, here's what causes cravings.
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Human psychology 101. At all times,
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humans are trying to seek pleasure and
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avoid pain. The easiest way to do both
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of these things is to get a release of a
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hormone called dopamine. Dopamine is
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responsible for motivation, reward, and
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pleasure. So, when dopamine elevates,
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you get a tremendous sense of pleasure,
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and you feel great and accomplished. But
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unfortunately, I didn't make this
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scientific breakthrough. Scientists and
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the big food companies have known this
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for a long time. These big food
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companies quite literally have teams of
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the smartest scientists on the planet
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whose entire job is to engineer food so
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that gives you as much of this dopamine
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as possible. To do this, they target
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what is known as the bliss point. The
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bliss point is the perfect ratio of
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salt, sugar, and fat. When they get this
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combination right, the food tastes
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unbelievably good. And as a result, you
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get a tremendous dopamine release. And
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your body, it doesn't forget this
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incredible feeling. So when you're
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bored, stressed, or in any sort of quote
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painful state, your body knows that a
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simple solution is not far away. It
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remembers this quick fix. A cookie, a
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burger, maybe some ice cream. That right
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there is where the craving kicks in. But
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fortunately, there's a very simple way
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around this. When you don't consume
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something for roughly 2 weeks, your
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brain completely forgets how much
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pleasure it got from it. So, all you
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have to do is avoid the foods you crave
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for just a couple weeks, and you'll no
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longer experience any of these intense
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cravings. But there is one other type of
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craving. The first type, like we just
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discussed, is the psychological craving,
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where your mind tricks you into eating
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these foods so it can get a hit of that
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dopamine. The other type of craving is
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physiological. This is where you get
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cravings due to your body's survival
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mechanism. This is when you're in that
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state and you feel like the world is
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collapsing in on you and you need to eat
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right now. You're just absolutely
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starving. This is the state of
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hypoglycemia which as we talked about
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earlier, this occurs when your blood
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sugar goes below its normal baseline
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levels. The cause of this is those high
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carbohydrate meals which give you that
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massive spike and therefore the
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consequent crash. Do you see how nicely
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all of this ties in? If you don't eat
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carbohydrates, you don't get hungry and
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your cravings stop. Imagine how easy it
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would be to get in shape if a genie came
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up to you with a magic wand and said,
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"Poof, you will no longer be hungry
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again and all of your cravings are
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gone." Well, that's literally what
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happens when you don't eat a high
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carbohydrate diet. So, that's lesson
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number two. Intense cravings are caused
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by carbohydrates, and they typically go
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away within 2 weeks. So, all you have to
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do is get through this period. So, now
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we know how to reduce hunger and get rid
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of all cravings. There is only one more
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step to ensure that you get in fantastic
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shape. This brings us on to lesson
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number three. I work with a lot of
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people to get them into shape. And the
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ones who get super lean super fast, they
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all do this. What we all do as humans is
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repeat the things that have given us
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dopamine in the short term. This is why
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most people eat processed food, do
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drugs, drink alcohol, etc. A lot of
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people get into a vicious cycle with
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this stuff and as a result, they keep
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repeating it. It's also the reason for
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addictions. People get in this constant
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cycle of chasing the dopamine, but all
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you have to do is rewire your reward
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pathways. You need to make sure that
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these reward pathways are working for
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you, not against you. What happens when
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you stop eating carbs for a couple of
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weeks is your brain forgets the amount
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of pleasure that it gets from them. But
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here's what it does remember. It
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remembers how low the number on the
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scale was when you stepped on it this
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morning. It also remembers the feeling
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of your co-workers telling you how good
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you look and asking for your secret.
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What happens is as soon as you start
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losing fat, you are so positively
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rewarded by it that it completely change
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all of your feedback loops. Getting in
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shape now becomes your new high dopamine
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activity. I used to crave dopamine from
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junk foods. However, nowadays whenever
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I'm craving dopamine, my first instinct
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is to go to the gym or go for a walk.
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This is why starting a diet is so hard.
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You don't have these positive
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reinforcements from the diet. But you do
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have the positive reinforcement from the
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dopamine release from the processed
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food. But after you've done it for a
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couple of weeks, you feel and look so
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good. This whole process becomes not
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only easy, but it becomes second nature.
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Once you're on a roll, you feel so
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motivated, you get a high. This is why
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for so many people in the world, they
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get addicted to working out. Ask the
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most muscular person in your gym if they
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enjoy working out. Chances are, they'll
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say it's their favorite part of the day.
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They have been so positively rewarded
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from working out with all the respect
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and compliments that have come with it.
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They get to a point where this difficult
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thing now becomes their favorite part of
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the day. That's the power of rewiring
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the reward pathways. So lesson number
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three is a simple one. Remind yourself
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you only need temporary discipline.
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We've all been convinced that it's hard
00:11:27
to get in great shape and that all these
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people online have great genetics.
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They're starving themselves and they're
00:11:32
taking steroids. But here's the thing.
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Genetics take thousands and thousands of
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years to change. And only a hundred
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years ago, virtually nobody was out of
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shape. The only reason it feels so hard
00:11:41
is because food companies have designed
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their products to be addictive and to
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actually make you hungrier. If you've
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eaten a high carb diet your whole life,
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dropping carbs too quickly can leave you
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feeling low on energy since your body
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needs time to adjust to running on fats.
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A better approach is to cut
00:11:56
carbohydrates by 50% each week. This
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way, you'll avoid that temporary energy
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crash. But it really is that simple. All
00:12:02
you need to do is reduce your
00:12:03
carbohydrate intake and instead eat a
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diet high in fats and protein. Your
00:12:07
hunger and cravings, they'll disappear.
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You'll lose fat effortlessly and your
00:12:10
entire reward feedback loop will change
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where your motivation 10xes and you no
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longer need to strictly rely on
00:12:16
discipline. Me personally, I eat a
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carnivore diet. This right here is the
00:12:20
best diet for anyone trying to not only
00:12:22
look their absolute best, but also to
00:12:24
feel the absolute best. In this video
00:12:26
here, I break down exactly why the
00:12:28
carnivore diet is the proper human diet
00:12:30
and why I think that everyone should eat
00:12:32
this way. Anyways, hope you enjoyed this
00:12:34
video and learned something new. I'll
00:12:35
see you next time.
