Weight Loss
Interventions for body composition and fat loss
Interventions
Time-Restricted Eating
Confining all food intake to a consistent daily window (typically 8-12 hours), aligning eating with your circadian rhythm to improve metabolic health and support weight management
30/30/30 Rule
Viral morning routine of 30g protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise for weight management and metabolic health
Ketogenic Diet
Very low-carbohydrate, high-fat diet that shifts metabolism to fat and ketone burning for cognitive clarity, metabolic health, and weight management
Extended Fasting
Prolonged water fasts lasting 24-72+ hours to trigger deep autophagy, metabolic reset, stem cell regeneration, and potential longevity benefits beyond what time-restricted eating provides
Studies
Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome
A 10-hour eating window improved multiple metabolic markers in people with metabolic syndrome, including weight, blood pressure, and cholesterol.
Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Overweight and Obese Adults: The TREAT Randomized Clinical Trial
16:8 TRE without other guidance produced modest weight loss but no significant improvements in metabolic markers compared to consistent meal timing alone.
Weight Loss Through Lifestyle Modification Significantly Reduces Features of Nonalcoholic Steatohepatitis
Lifestyle modifications, particularly weight loss through diet and exercise, are highly effective for improving fatty liver disease and are more impactful than any supplement.
Effectiveness of an intermittent fasting diet versus continuous energy restriction on anthropometric measurements, body composition and lipid profile in overweight and obese adults: a meta-analysis
Intermittent fasting produces similar weight loss to continuous caloric restriction, with some evidence for improved cardiometabolic markers.
Podcast Episodes
How Exactly Poor Sleep Causes Weight Gain + How to Fix It
with Stephen Cabral
The Hunger Code: Reset Your Fat Thermostat with Dr Jason Fung
with Dr. Jason Fung
How To Microdose GLP-1 (& How To Make Eating Less EASY Even After You Stop Your Peptides) With Geoff Cook of NOOM
with Ben Greenfield
Did Sugar Cause The Obesity Epidemic?
with Layne Norton
How to Boost Your Metabolism & Burn Fat
with Andy Galpin
How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
with Andrew Huberman
Study Deep Dive: High Protein Diets and Ultra Processed Foods
with Layne Norton
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
with Michael Ormsbee
Low-Carb Vs. High-Carb Battle — What's BETTER For Your Health & Metabolism: Fats or Sugar? with Dr. Eric Westman and Jay Feldman
with Dr. Eric Westman & Jay Feldman
Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means
with Dr. Casey Means
Essentials: How to Control Hunger, Eating & Satiety
with Andrew Huberman
Tools for Nutrition & Fitness | Dr. Layne Norton
with Dr. Layne Norton
The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight
with Dr. Zachary Knight
How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
with Dr. Robert Lustig
Dr. Nadia Pateguana – The Benefits & Side Effects Of Intermittent Fasting Who Should Do It & Why
with Dr. Nadia Pateguana
Using the Sugar Diet for Weight Loss with Gwenyth Burmingham
with Gwenyth Burmingham
Dr Mike Israetel - Exercise Scientist's Masterclass On Recovery & Stress Management
with Dr Mike Israetel
Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat
with Dr Mike Israetel
Menno Henselmans - The New Science Of Using Protein To Build Muscle
with Menno Henselmans
Johann Hari - Is Ozempic A Miracle Weight Loss Drug Or A Secret Killer?
with Johann Hari
Dr Robert Sapolsky - The Shocking New Science Of How To Manage Your Stress
with Dr Robert Sapolsky
Stan Efferding - Do This To Build Muscle, Burn Fat & Get Healthy
with Stan Efferding
Thomas DeLauer - Stop Making These Mistakes When Intermittent Fasting
with Thomas DeLauer
230. Q&A: Fat Loss, Nutrition, Supplements and More!
with Gary Brecka
What Really Matters For Fat Loss
with Layne Norton
The Science of Protein Cycling, Autophagy and Fat Loss with Vanessa Spina
with Vanessa Spina
Women's Hormonal Balance for Anxiety, Sleep & Fat Loss | Dr. Elana Zinkov
with Dr. Elana Zinkov
TMHS 772: Facts About Ozempic, Long-Term Weight Loss, & Gut Health – with Dr. William Davis
with Dr. William Davis
TMHS 710: Obesity Vs. Genetics & How Ketones Impact Your Heart, Brain, & Metabolism – With Dr. Latt Mansor
with Dr. Latt Mansor
TMHS 827: The Truth About Protein Supplements, Alcohol, & Fat Loss - With Alan Aragon
with Alan Aragon
TMHS 883: Using Science to Build Muscle Faster + Truth About Sleep & Fat Loss - With Dr. Bill Campbell
with Dr. Bill Campbell
Part 62 - Dr. Jaime Seeman on Body Composition, Hormones, Thyroid, Women's Health, and Meat
with Brian Sanders
Part 221 - Easy Fat Loss with Natural Hormone Optimization w/ Chris Kruger
with Chris Kruger
275 How To Gain Muscle and Strength without Lifting Heavy Weights, Arthritis, Weight Loss, Physical Therapy, Human Groth Hormone, Blood Flow Restriction Training, BFR Bands, Neuroscience, ZHealth, Visual Hygiene, Kusha Karvandi, Ashley James, Learn True H
Ep. #259: Do Infrared Saunas Work? What 23 Studies Say
Best Intermittent Fasting Strategy to Burn Fat & Balance Blood Sugar
with Dr. David Jockers
21 Day Plan to Get Rid of Belly Fat, Man Boobs and Estrogen Toxicity (Best Foods and Exercises)
with Dr. David Jockers
TMHS 792 - Boost Fat Loss, Improve Mental Health, & Extend Your Lifespan With Thermogenesis
with Susanna Soberg
TMHS 674: How to Utilize Cold Therapy to Burn Fat, Reduce Inflammation, & Build Confidence – with Dr. Susanna Søberg
with Susanna Soberg
#021 How Cryotherapy Affects the Brain, the Immune System, Metabolism, and Athletic Performance
Born to Carry — How to Build Strength, Stamina, and Sanity Through Rucking
with Michael Easter
Rucking for Women
Ep. #718: Here’s Why You Should Start Rucking (Especially If You Hate Cardio)
The Benefits of Rucking for Women w/ Michael Easter
with Michael Easter
#713 Rage Rucking
with Adam
Dry Fasting
The Most Miraculous and Health-Defining Detox in the World
Think Fast: The 252nd Evolutionary Lens with Bret Weinstein and Heather Heying
Break The Cycle of Estrogen Dominance with Kate Vazquez
with Kate Vazquez
Is apple cider vinegar a cure-all tonic?
with Norman Swan
The Real Reason You Should Drink Apple Cider Vinegar Daily! - Dr. G's Quick Health Tip | EP 366.B
144: Apple Cider Vinegar & Weight Loss
The Incredible Health & Weight Loss Benefits of Apple Cider Vinegar with JJ Virgin
with JJ Virgin
1 Teaspoon Per Day Burns Belly Fat Quickly
Ep. #472: Why MCT Oil Is Basically a Scam (According to Science)
Rebounding vs Walking for Weight Loss | What Actually Works After 40 - 1272
Is Your Matcha Safe? Matcha Product Review | #300
with Dr. Christian Gonzalez
Try Tai Chi
with Dr. Parko Hsu
Should you add the Pressotherapy Machine or the Vibration Platform to optimize results from fat reduction treatments?
Vibration Plates | What Works, What's Hype, and What's a Waste of Money - 1268
Menopause Weight Loss made simple | Does the 30 30 30 Rule actually work?
30-30-30 Rule & Topics I'll Cover this Week
Dr Annette Boz | Transform Your Health With Sardine Fasting, Heat Therapy & Keto KKP: 646
with Dr. Annette Bosworth (Dr. Boz)
Dr Annette Boz | Sardine Fasting Benefits, Understanding A1C Testing, Ozempic Side Effects & More! KKP: 605
with Dr. Annette Bosworth (Dr. Boz)
TMHS 850: The Truth About Gut Health, Weight Loss, & Longevity - With Dr. Tim Spector
with Dr. Tim Spector