How to burn fat: 1. Get plenty of sleep • Sleep in a cooler room • Sleep in a very dark room • Don’t expose your eyes to blue light before bed • Don’t watch something like a thriller or the news before bed • Take vitamin B1, vitamin D, and zinc before bed • Lower your cortisol by focusing on your breath • Lower your stress by doing physical work or exercise • If you wake up to urinate, get on the keto diet, do fasting, and don’t eat or drink after 6:30 pm 2. Exercise • Do vigorous full-body exercise • Do HIIT (high-intensity interval training) • Don’t eat right before, during, or right after your workout 3. Do fasting • Do intermittent fasting as well as periodic prolonged fasting • Exercise while fasting (if possible) 4. Adjust your macros • Don’t count vegetable carbohydrates (eat large salads) • Keep your other carbs below 20g per day • Consume a moderate amount of fat (only consume fat that’s on meat—don’t add additional fats) • Consume 3-6 oz. of protein per meal 5. Keep your cortisol low • Do physical work • Take long walks 6. Trigger growth hormone Things that trigger growth hormone: • Niacin • Arginine • Zinc • Creatine • DHEA • Vitamin D • Potassium • Magnesium
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