Overview
Speaker shares 12 personal non-negotiables for fat loss, emphasizing flexible calorie management, activity pairing, protein prioritization, and practical daily habits.
Weekly Calorie Oversight
- Tracks calories over seven days, not daily micromanagement.
- Allows very low or very high days; weekly total guides deficit or surplus.
- Slight weekly deficit for fat loss; slight surplus for muscle gain.
- Weekly lens reduces stress and increases flexibility.
Energy Flux and Activity Pairing
- Increases calories only when also increasing activity.
- Uses G-flux concept: higher intake and higher expenditure can burn more.
- When energy dips (cold, poor gym energy, bad recovery), adds 100–300 calories and activity.
- Avoids adding calories alone after low-intake periods.
Caffeine as a Tool
- Uses caffeine strategically, not daily baseline.
- Increases caffeine on higher-activity days for fat mobilization.
- Reduces on low-activity days to maintain efficacy.
Fasted Exercise Practice
- Always includes some fasted training: walk, run, bike, metcon, or lifting.
- Mixes sequences (fasted cardio then eat then lift; or fasted lift then eat then run).
- Views fasted sessions as useful hormetic stress.
Protein and Fat Strategy
- Chooses lean meats; adds fats separately for easier calorie control.
- Avoids variable-fat cuts (skin-on thighs, ribeye) as staples.
- Adds fats via olive oil, ghee, cream, macadamia products, and oils.
- Prioritizes protein even if options are limited (travel, airports).
- Will choose deli meat or a simple chicken breast over non-protein snacks.
Meal Timing and Snacking
- Follows a 12-hour eating window (e.g., 7–7, 8–8, 6–6).
- Notices better leanness and less water retention with 12-hour fast.
- Keeps defined meals; avoids grazing between to keep insulin low.
- Allows structured snacks but avoids random handfuls.
Managing Sweet Cravings
- First choice: fruit, ideally organic or wild, to satisfy sweetness.
- Second: dark chocolate ≥85%; accepts small sugar for polyphenol benefits.
- Also uses salt/electrolytes, as sweet cravings can mask salt needs.
Walking and Daily Movement
- Walks at every opportunity: stairs, distant parking, short windows.
- Defaults to walking when stressed, sore, or between tasks.
- Treats walking as baseline non-negotiable activity.
Avocado Habit
- Eats one avocado daily when possible.
- Values satiety, fiber, and monounsaturated fats for circulatory and immune support.
Summary Table of Non-Negotiables
| # | Non-negotiable | Core practice | Purpose/Outcome |
|---|
| 1 | Weekly calorie oversight | Track over seven days | Flexibility; sustained deficit/surplus |
| 2 | Pair calories with activity | Raise both together (G-flux) | Better energy, metabolism support |
| 3 | Caffeine as tool | More on active days | Preserve fat-mobilizing effects |
| 4 | Fasted exercise | Some fasted training daily | Hormetic stress; fat use |
| 5 | Lean protein + added fats | Lean meats; add oils/nuts | Easier calorie control |
| 6 | Libido as signal | Low libido → increase calories/activity | Monitor metabolic status |
| 7 | 12-hour eating window | 12 on, 12 off | Leanness; less water retention |
| 8 | Protein priority | Choose protein over “crap” | Satiety; body composition |
| 9 | No grazing | Defined meal periods | Lower insulin between meals |
| 10 | Handle sweets smartly | Fruit → ≥85% dark chocolate → salt | Satisfy cravings without derailing |
| 11 | Walk by default | Take stairs, park far, micro-walks | Consistent NEAT increase |
| 12 | Daily avocado | One per day when possible | Satiety; mono fats; fiber |
Action Items
- Track calories weekly; set slight weekly deficit for fat loss.
- If adding calories, also add 100–300 calories of activity.
- Schedule one fasted session daily (walk or training).
- Stock lean proteins; keep add-on fats (olive oil, macadamia products).
- Define a 12-hour eating window; plan discrete meals.
- Prepare sweet-craving options: berries, ≥85% dark chocolate, electrolytes.
- Build walking triggers: stairs, far parking, 5–10 minute walk slots.
- Include one avocado daily, circumstances permitting.
Decisions
- Do not micromanage daily calories; optimize weekly totals.
- Avoid grazing; maintain low insulin between meals.
- Use caffeine selectively to preserve benefits.