If I Had To Lose 50 Pounds FAST, I’d Do THIS : 1532

0:00Have you ever promised yourself you would do things differently only to end up right back in the same pattern? The same relationship, the same habit, the same reaction, the same result. Predictive mind helps explain why. You complete an assessment and then review the results in a one-on-one session. Their brain pattern mapping process reveals the hidden drivers behind your behavior and decision making so you can finally see what has been shaping your choices all along. This goes beyond personality tests and self-help advice. Predictive mind maps the patterns that influence how you react, how you make decisions, and why certain cycles keep repeating in your life. Once you can see the pattern, you can start changing it. If you've ever felt stuck, frustrated, or confused by your own behavior, check this out. Go to predictivemind.io, slash Dave, and use code Dave for 10% off your brain pattern mapping session. Hi, I'm Dave Asprey, the father of biohacking. I've lost over 100 pounds of fat in my life, so I know a thing or two about losing weight.

1:06But I recently sat down with one of the top weight loss doctors in the world and asked him one question, if you had to lose 50 pounds fast, what would you do? What he said next is exactly what I would do. If I had to lose weight all over again, so in the next few minutes, I'm going to tell you what he told me. Now, there's something you must know about losing 50 pounds. The reason it's hard to lose weight is likely because your body has a metabolic block. This block is related to insulin. Insulin is the hormone that helps move sugar from your blood into your cells so your body can use it for energy. But when you eat a lot of sugar too often, your insulin levels remain high. When insulin levels are always high, it starts to become less effective at moving sugar into your cells. It's like a door that won't open anymore, no matter how hard you knock. This block is insulin resistance. This means your body has to pump out more and more insulin just to get the same job done. Now, here's where it actually starts to hurt your fat loss.

2:06Insulin doesn't just manage blood sugar. It's also your body's main storage hormone. Whenever insulin is around, it tells your fat cells to store energy instead of releasing it. Think of insulin as a lock on your fat. When insulin is high, your body has a much harder time burning stored fat for fuel. That lock starts to open when insulin drops back down. But if your insulin is elevated all day long, that lock almost never comes off. Your fat always stays sealed no matter what you do. Your body stays stuck in storage mode even when you eat less. This is why you feel like you're doing everything right and still can't lose weight. No amount of effort will work if your system is blocked. You can cut calories, grind through cardio and white knuckle your way through hunger. But as long as insulin keeps that lock on, none of it will work. So what do you do when your body is stuck in storage mode? That's the exact question I put to the doctor. Between the 100 pounds, I've lost myself. And a man who wrote a best-selling book on burning fat and healing your metabolism.

3:07You'd expect the answer to be complicated. It isn't. He told me he wouldn't cut calories harder and he wouldn't touch a single fat burner. He'd do just three simple things to lower insulin resistance and finally lose weight. The first step is the one most people skip. Because they think weight loss is only about eating fewer calories. But it's actually about removing the food that keeps your cravings high and your body stuck in storage mode. That is why you must first cut out ultra-processed foods. Ultra-processed foods are not just normal foods with extra calories. They contain added sugars, flavorings and textures that make them addictive. And because they are usually low in fiber and protein, they do not give your body a strong fullness signal. So even after eating a bunch of calories, your brain keeps searching for more food because your body still feels undernourished. When you constantly eat ultra-processed foods, your blood sugar rises. This is especially true with foods high in refined carbs and added sugar. Your body responds by releasing insulin, which is normal.

4:09The problem starts when you trigger that signal all day from constant snacking. The problem starts when you trigger that signal all day from constant snacking. And when insulin stays high too often, your body has a harder time accessing stored fat. So the first job is to remove the foods that keep pushing insulin up and hunger out of control. Instead of ultra-processed foods start eating meat, eggs, fish, grass, fed, a two-dairy and low-tox and vegetables and carbs. These foods will improve your blood sugar control and make it easier for insulin to come back down between meals. But cutting out processed food alone is not enough. Because if you're eating all day long, you are still keeping your insulin elevated. You're still keeping that metabolic block in place. And that fat isn't going anywhere. That's why the second step is where most people misunderstand fat loss. Because even after you remove ultra-processed foods, you can still keep your body stuck in storage mode if you are eating all day.

5:09Most people think the only thing that matters is what they eat. Because every time food enters your system, insulin rises. Even if the meal is clean, grass-fed and blessed by a monk on a mountain, insulin still rises. And when insulin is elevated, your body is not in fat-burning mode. It is in fuel storage mode. So if you are constantly snacking for morning until night, your fat never gets a clean signal to burn. That is why the second step is not about starving yourself. It is about giving your body enough time without food so insulin can finally drop. So step number two is making sure you have an adequate fasting period. Let me make it clear for you. Your body was literally designed for fasting. For the majority of human history, there were no grocery stores, no refrigerators. Our ancestors went days between meals and they didn't collapse. The reason your body stores fat in the first place is so you have fuel during periods when food isn't available. That is its primary biological purpose. But what we have done in modern society is eat so constantly that our bodies never get the signal to tap into those fat stores.

6:14Insulin is always elevated. The fat stays locked away and we just keep adding more on top. And then most of the hunger you feel throughout the day is not regular hunger. There are two kinds of hunger. The first is physical hunger. This is real biological hunger. Your body genuinely needs fuel. Your stomach is empty. Your glycogen stores are depleted and your body is sending a signal that it needs energy. The second is conditioned hunger. This is fake hunger. This is your body expecting food at a certain time because you've trained it to expect food at that time. It's a habit that your body has learned just like the Pavlovian response. And the majority of your cravings are just conditioned hunger. Your body isn't actually running low on energy. It's just expecting food because food has always been there. But the good part is that hunger goes away when you stop feeding it. Now's a good time to commit to the things that make you feel better, feel more powerful. And part of that is upgrading your hair and skin routine.

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9:21Just go to myessential.com slash Dave and use code Dave for $100 off to experience the upgrade for yourself. Within a few days of extending your fasting window, those phantom hunger signals start to disappear. Your body figures out that food isn't coming at 10 a.m. anymore and it stops asking for it. Instead, it dips into your fat stores and starts burning them for fuel. This is the moment your body flips from sugar burning mode to fat burning mode. And it can only happen when insulin is low enough, which only happens when you're not eating. Now, what does an adequate fasting period actually look like in practice? For most people, a 16-8 approach is a powerful starting point. This means you eat within an 8-hour window and fast for the remaining 16 hours. Most of that fasting happens while you're sleeping, so it's not as brutal as it sounds. For others eating just two meals a day with no snacking in between, is enough to create the fasting window their body needs.

10:23And for people who want to lose 50 pounds or more, fasting doctors often recommend longer fasting windows, usually 24-hour fast to drive insulin down and break through that metabolic block. But even if you nail your fasting window, you can still have trouble with weight loss if you go back to an environment that is perfectly designed to fail you. Which is exactly why rule 3 might be the most underrated of all three and the one that ties everything together. Tell me, how much of what you eat every day is actually a conscious choice? I'm asking this because most of what you eat has nothing to do with conscious choice at all. I've had proved this better than anything else. When lockdowns hit in 2020, people who had managed their weight, well suddenly started gaining it. The easy explanation was stress eating gyms being closed or sitting all day. But the real reason is that millions of people suddenly found themselves working from home, surrounded by food all day long. So they ate constantly because their environment changed and their environment was now perfectly set up to make them eat all the time.

11:26This is why your environment is more powerful than your intentions. You can have all the motivation in the world. But if you walk into your kitchen and there's a bowl of chips on the counter, your will power is going to lose. Will power is a limited resource. It depletes throughout the day. And your environment is relentless. So instead of trying to outwill power your environment, which is a battle you will lose, you redesign the environment. And so it works for you instead of against you. To do this, start with your home. If the processed food isn't in your house, you can't eat it. This sounds obvious, but most people don't actually do it. They keep the bad stuff around for their kids or for guests, or because they think they can resist it. You can't get it out. Your kitchen with food that aligns with your goals and make the good choices, the easy choices. Second, apply what behavioral scientists call friction. Make the bad choices harder to access. If you want a cookie, don't keep them in the pantry. Make yourself go to the store for them.

12:28This small amount of friction breaks the automatic mindless eating loop that gets most people in trouble. Third, redesign your daily schedule around your fasting window. If you're eating windows noon to 8 p.m., structure your mornings so you're busy and away from the kitchen. Go for a walk. Get into your work. Keep your hands in mind occupied during the hours you're supposed to be fasting, because boredom is one of the biggest triggers for condition hunger. Now, I've spent over $2 million in two decades learning what actually moves the needle on health. And these three rules are as close to a cheat code as I've ever seen. Because for the first time, you're treating the root cause instead of obsessing over the symptoms. The human upgrade, formerly bulletproof radio, was created and is hosted by Dave Asprey.

13:31The information contained in this podcast is provided for informational purposes only and is not intended for the purposes of diagnosing, treating, curing or preventing any disease. Before using any products referenced on the podcast, consult with your healthcare provider, carefully read all labels and heed all directions and cautions that accompany the products. Information found or received through the podcast should not be used in place of a consultation or advice from a healthcare provider. If you suspect you have a medical problem or should you have any healthcare questions, please promptly call or see your healthcare provider. This podcast, including Dave Asprey and the producers, disclaim responsibility for any possible adverse effects from the use of information contained herein. Opinions of guests are their own and this podcast is not endorsed or accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guest qualifications or credibility. This podcast may contain paid endorsements and advertisements for products or services. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. This podcast is owned by Bulletproof Media.

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