I was just interviewed on NBC news about bio-hacks that help make weight loss effortless. I was so inspired that I decided to hit record here and share the 5 biohacks that help you lose stubborn fat!
This is all taken from Chapter 11: Cutting-Edge Biohacks to Achieve a New Level of Health of my brand new book Metabolic Freedom.
The first biohack that makes weight loss effortless is cold exposure.
1️⃣ Brown Fat Activation & Fat Loss
Cold therapy activates brown fat, which burns calories to generate heat.
Unlike white fat (which stores energy),
brown fat boosts metabolism & aids weight loss.
🧑🔬
Study Insight: People with active brown fat burn more calories – one study showed
20 kcal more per session!
2️⃣ Energy & Focus Boost
Cold exposure
releases epinephrine & norepinephrine, making you feel
alert and focused. 🚀
These neurochemicals stay elevated
even after exposure, leading to higher productivity & mood enhancement. 🧠💡
3️⃣ Inflammation, Recovery & Immunity
Regular cold therapy:
✅
Reduces inflammation
✅
Speeds up muscle recovery 💪
✅
Enhances immune function
Dr. Andrew Huberman’s protocol:
👉
11 minutes per week (spread over 2-4 sessions) for max benefits.
4️⃣ Best Time for Cold Exposure
Morning is best 🕙: Studies show higher brown fat activity & metabolic benefits.
Men:
Greater thermogenesis in the morning.
Women:
Lipid metabolism more responsive in the morning.
5️⃣ Cold Exposure & Exercise
Pre-exercise cold exposure 🔥 can boost endurance & power, especially in heat.
BUT…
Avoid cold right after workouts – it may
blunt recovery and
reduce adaptation to training.
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