Some fat stuff

The Protocol:

• Sleep because you loose weight when asleep
• NEAT movement beacuse those overpower any exercise
• Small calorie deficit, so that your body doesn’t freak out
• Muscles so that you can raise your BMR
• Cardio so that you can keep a healthy heart
• Refeed every few weeks, so that your body doesn’t get too used to stuff
• Focus on 12k steps: listen to podcasts and books.

• Think about fat loss not weight loss
• Starving vs. Fasting
• Sleep is when you actually lose fat
• Cardio: Fat loss is about muscle
• You don’t need sugar, live in balance.
• Homeostasis
• Over training, you will get fat.
• Muscles only grow when you are recovering.

Richa Prasad

• Calorie counting? Exercising?
• Frantic exercise. Slashed calories.
• Diabetic? Sugar?
• I think this is an issue: hyper insulinima?
• Life long HEALTH
• Don’t PANIC
• Body adapts: If you don’t eat, the body will fuck it up by slowing the metabolism

• Increased the calories!
• Moderate calorie deficit
• Strategic Refeeding
• Muscle burns more calories

• SLEEP!!!! how important. Fuck it.
• No coffee?
• Consistent WAKE UP TIME not necessarily SLEEP TIME

• SLEEP DEPRIVATION IS IMPORTANT

• NEAT movement is a MACHINE