TMHS 864: The FASTEST Way to Lose 20 Pounds in 2025
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Jan 27, 2025
Dive into the science of sustainable weight loss with insights on the power of protein! Discover the surprising benefits of a high-protein breakfast and its role in boosting metabolism. Learn about the dangers of refined sugars and how they sabotage your goals. Uncover the critical connection between quality sleep and effective fat loss. Plus, explore intentional eating strategies like intermittent fasting for long-term health. Get ready for actionable tips that make reaching your goals simple and effective!
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Prioritize Protein
Prioritize protein intake for weight loss, impacting satiety and metabolic health.
Target 0.9 to 1.1 grams of protein per pound of body weight, especially at breakfast.
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Personalized Protein
Protein needs depend on individual factors like activity level, age, and gender.
The US RDA for protein is sufficient for survival, but not optimal for performance or muscle building.
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Clean Protein Sources
Choose clean protein sources to avoid obesogens, chemicals that can promote weight gain.
While some plant foods offer complete proteins, consider combining them strategically or including animal-based options.
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21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success
Shawn Stevenson
In 'Sleep Smarter,' Shawn Stevenson shares easy tips and tricks to help readers achieve the best sleep and health of their lives. The book includes a 14-Day Sleep Makeover, covering topics such as creating the ideal sleep sanctuary, regulating circadian rhythms with sunlight, using clinically proven sleep nutrients and supplements, and stress-reduction exercises. Stevenson emphasizes the critical role of sleep in shedding fat, staving off disease, improving productivity, and enhancing mental and physical health. The book is designed to be a fun and practical guide, providing real-world tools to help readers optimize their sleep and achieve a healthier, happier life.
Every year, nearly half of American adults embark on a new diet with the goal of losing weight in mind. But statistics show that most people who implement fad diets don’t stick with it for long, and those who do don’t find sustainable results. So on today’s show, you’re going to learn about realistic lifestyle tips that can help you shed extra pounds for good. On this episode of The Model Health Show, you’re going to learn about the FASTEST way to lose fat, with a simple, science-backed acronym. This episode is full of realistic strategies you can use to fine-tune your nutrition, exercise, sleep, and more. Not only will these tips help you reach your body composition goals, but they will also help you improve your overall health in numerous ways. If you’re ready to create a weight loss plan that is simple, effective, and sustainable, this episode is full of actionable tips that will help you reach your goals. Enjoy!
In this episode you’ll discover:
Why adequate protein is powerful for weight loss and metabolic health.
The importance of eating a high-protein breakfast.
What the thermic effect of food is.
How to determine how many grams of protein you should eat per day.
What obesogens are.
The effects of eating excess dietary sugars.
Why sugar-sweetened beverages like soda are terrible for your health.
The important link between fat loss and sleep.
How adequate sleep can protect you from losing muscle mass.
Why your endocrine system needs restorative sleep.
How to optimize your sleep environment.
The benefits of fasting 12 hours.
How often you should be exercising major muscle groups.
Science-based strategies for effective strength training.
How to send your body safety signals to improve your metabolism.
The number of steps to take every day for better health.
Items mentioned in this episode include:
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