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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