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So the first tip is when I wake up in the morning or during my fasted window, I’ll take 2 capsules of apple cider vinegar. I’ll take a fresh squeezed lemon juice. And I’ll take some of this Himalayan high-quality rock salt. And I’ll mix that together in just about 4 to 6 ounces of water. And I’ll stir it up, and I’ll drink it down.
People who consume apple cider vinegar on a regular basis also burn more belly fat. And it’s also very antibacterial. So it’s amazing for you. Now, the lemon juice adds to this effect by detoxifying the liver and having a blood sugar stabilizing effect.
So it’s a great 1-2 punch. And then I add the rock salt in there because your body can become depleted of sodium if you use intermittent fasting protocols, when you’re not eating. So it also wakes up your adrenal glands when you wake up in the morning. So it’s very healthy for your adrenal glands. And, of course, I love my caffeine. So my adrenal fatigue is probably pretty high.
Number 2, is fasted high-intensity exercise bursts. I’m just doing this 2 days of the week where I’ll fast for 16 hours. And I’ll break that fast with a high-intensity metabolic bursting routine of 12 to 20 minutes. So I keep it short in duration.
And I use short, hard bursts of body weight movements or short, hard bursts of cardio movements where I’m sprinting as fast as I can or going as hard as I can for 20 to 40 seconds. And then I’m recovering in between them, repeating that 5 to 10 times.
Now when you’re fasted for 16 hours, your body’s sympathetic nervous system is kicked up really high. So you’re releasing more adrenaline and growth hormone during your fasted window. So when you go into this fasted workout, if you can tolerate fasted training, now you get an extra punch. Because these high-intensity exercise bursts are going to help enhance that process.
They’re going to coax the pituitary to release more growth hormone. It’s also going to coax the adrenal glands to releasing more fat-burning hormones. So this has a very powerful effect. When I’m done I actually try to ride the fat burning wave afterwards unless I’m starving. And I’m typically not.
So I’ll just ride the fat burning wave for about an hour. And then break my fast with a high-quality meal. Very powerful, just make sure, again, short in duration, no more than 12 to 20 minutes.
And research also shows that fasted high-intensity exercise first can help optimize leptin Sensitivity. There is study where a group of cyclists who were doing high-intensity exercise bursts on a cycle drank a carb drink beforehand and the other group did it fasted. And the fasted group reset their leptin levels. And the glucose group did not.
The next 1 is, I did this this morning. My wife thought I was crazy. It’s a little cold here in Michigan still, because it’s May. But rotating between heat exposure and cold exposure and alternating back and 4th, or what I like to do is I spend about 25 to 30 minutes in my dry sauna downstairs. Then I immediately, today I went and dove in the pool because the pool is still really cold.
But typically, I’ll go upstairs and just take a cold shower. Now, research shows that by doing this heat and cold exposure that you activate more mitochondria. This is the powerhouse of the fat cell. It helps you burn more fat. And this also activates BAT, Brown Adipose Tissue, just another form of stubborn fat that it can help you burn.
Number 4 is strategic, high-carb meals. So during the week I’m manipulating carbs and keeping them very low to burn more fat. I’m just keeping an eye on them. Sometimes I’ll consume about 100 grams during the week, which is very low for me considering I train with weights three times a week and I have a lot of muscle mass.
But on the weekends, I’ll go ahead and have 2 high-carb days right in a row, healthy foods. I won’t use cheat food yet until I know I need to. And what happens on those days is that will help reset your leptin sensitivity and your thyroid hormones.
You just want to make sure that these are glucose-based, so these are starches like potatoes and rice. These are the type of dishes that are going to help you produce more thyroid-stimulating hormone. Because glucose is a building block of TSH.
So there you have it, 4 tips and tricks. And the last 1 is a bonus 1. And that is to keep a victory picture in your line of sight everyday. So find an old picture of yourself and keep it in front of you, so you know where you want to go.