my lab tests think I'm in my 30s the calendar thinks I'm 50 but I got Habs in my 40s by putting butter in my coffee every morning in fact drinking butter coffee was part of my journey to lose over a 100 lb of body fat I'm about 4.8% body fat now and I'm never hungry it got so popular that even athletes and Hollywood celebrities started putting butter in their coffee and you're probably thinking wait butter weight loss that's got to be a joke right well as a guy who used to be fat I thought the
same way I was on lowfat diets and I could never lose weight and over the past two decades of starting the whole biohacking movement I realized most of what we thought we knew about health and weight loss was totally wrong let's go back to 2004 where it all started I'm a young entrepreneur in Silicon Valley I've made and lost millions of dollars and life is pretty good except for one problem I've weighed up to 300 lb and I keep gaining 10 lb losing 20 gaining 50 losing 30 and I'm all over the place and I
walked into my doctor's office and he sits me down he takes a deep breath looks in my eyes and says Dave your lab tests say you're at high risk for heart attack and I'm not yet 30 years old he said my blood was thick like sludge and that I could have a blood clot and drop dead at any moment so for the next 18 months I'm on a low calorie diet low fat diet and working out for an hour and a half six times a week without fail now you'd think that I would lose all
that fat I got stronger but the fat never move I still had a 46 in Waist after 18 months 702 hours of working out in the gym no waight loss half weights half cardio then I took a trip that changed everything I'm at 18,300 FT elevation in the Tibetan mountains sitting in a guest house and it is 10° below zero I I am so cold and so tired and there's no air to breathe and a little Tibetan woman about half my height hands me a cup of yak butter tea now it wasn't the most delicious
thing I've ever had but 5 minutes after I drank it my brain lit up in a way that I couldn't even explain it didn't make any sense you're supposed to feel like you're dying at high altitude but I felt better than I had in any time I could remember so I came back to Silicon Valley I recreated the rest of I tried 25 kinds of tea it didn't work it tasted bad and I found out it had to be the right butter and I found that coffee worked even better and that some coffee caused Jitters
and crankiness and other coffee worked well and that mold in coffee was the factor and since then I've started each and every day with about 2 teaspoons of butter in my coffee sometimes more and I have learned so much about the things we thought about health that just don't work and that led me on a journey to write multiple New York Times best-selling books that have helped people lose more than a million pounds around the globe and here's n myths that were keeping me and well way more than half the us right now fat and
sick here's myth number one saturated fats are bad for you no they're not I lost over 100 PB by eating way more saturated fat than what the government says is healthy I don't think anyone trusts the government for health advice anymore but more fat not less avoiding the healthy seed oils that actually cause inflammation transformed my biology and it wasn't just me millions of people have done this and it works I didn't just eat saturated fat and butter I drank butter in my coffee and I feel better than ever this whole idea that saturated fats
are bad for your heart it's based on outdated flat out wrong research that was paid for by the company bringing you cheaper shortening and margarine and crap oil they're trying to sell you stuff that's low cost even though it's bad for you and make you think it's good for you so here's the deal saturated fats from natural healthy sources like grass-fed butter coconut oil and even animal fats from grass-fed animals they are profoundly good for you they are a fuel for your brain and they give you that steady clean energy that keeps your mind sharp
and focused and guess what saturated fats don't just make you feel more full they help you build and regulate your hor hormones everything from your mood and your metabolism depends on fats including saturated fats and when your hormones are dialed in you feel like you're firing on all cylinders both your body and your mind and the weird thing is that eating those fats actually helps you burn fat you can flip your body into fat burning modes so you don't have to rely on carbs for energy and no more carb crashes or slumps that leave you
dragging all day the old myth about saturated fats clogging your arteries it's total nonsense especially when you're eating eating the good stuff from grass-fed animals myth number two is that lowfat diets are healthy and let's be real low fat diets are one of the biggest scams in the health world and I used to be just like you I would avoid fats like they were poison cuz I thought they would clog my arteries and even worse I thought that fat made you fat and I was totally wrong and so is the entire lowfat movement yes a
few people can lose weight on a extremely lowfat high carbohydrate diet problem is they're in craving mode all the time and they always bounce back because they lose control over their Cravings I know it's happened to me multiple times and life is miserable and your hormones don't work and your thyroid doesn't work and it's just awful so cutting fat at least cutting healthy fat is one of the worst things you can do for your body because your brain it's made out of fat your hormones they're made out of fat so when you ditch the healthy
fat so they're the building block for the the membranes in your C you're telling your body to run on empty and there's probably a famine when I started putting things like grasscut butter and MCT oil in my coffee it felt like someone flipped a switch my energy went through the roof my brain fog disappeared and I lost weight without ever being hungry yeah you heard that right eating fat helped me lose fat so the lowfat craze it's outdated and it makes people sicker so what you really want to avoid are the bad guys Transat which
are thankfully starting to move out of our food system well actually they're not they're just hidden on labels now and process vegetable oils which are just bad for you and shouldn't be in your diet they wreck your health and grass-fed butter can radically make you feel better even in a very short period of time so don't be afraid of natural fats that humans have ate since the beginning of time and try eating them and just watch what happens first to your mind and then to your body you'll thank me later myth number three is that
cutting calories is the key to losing weight and for years I would think how many calories are in this potato chip how many calories are this how much do I have to walk it is complete BS because if you eat less and work out more you just stress your body out and then your cortisol goes up and turns out not all calories do the same thing I went on low calories I hit the gym religiously and excessively and I still weighed 300 lb after a year and a half of of that and what no one
was talking about then is that the quality of the calories you eat matters way more than the quantity I don't count calories at all and I'm way under 10% body fat it's not just about how much food you put in your mouth it's about what you're eating and how it controls three things your hormones your metabolism and your inflammation when I started focusing on high quality foods that were free of toxins and full of nutrients especially the good stuff I put inside my coffee my body finally started to get it act together because it finally
had energy and micronutrients and a working metabolism so you don't have to starve yourself to lose weight suddenly my metabolism cranked up and I felt like a totally different person because your brain uses your metabolism so little calories in calories out thing it's a lie because it doesn't consider how Foods affect your Cravings your hormones or your energy levels who wants to try to lose weight by restricting calories and working out on a treadmill all day long if you're just going to spend all of your waking hours dreaming about food the way I used to
it just doesn't work especially if you want to live your life counting calories it's like trying to fix a car with a hammer it's just not the right tool to be using in the first place focusing on the quality of my food changed everything for me myth number four is that eating a lot of small meals is better for your metabolism and I used to be that guy who believed that I had to eat six small small meals a day so that I wouldn't go into starvation mode and I would have a metabolism like a
furnace that doesn't work either constantly grazing keeps your body from burning fat efficiently and that's why I wrote one of the first major books on intermittent fasting which was called the bulletproof diet and I've written a second book on fasting called fast this way and I've gone deep in the research with the world's top experts and the reality is that sometimes having an empty stomach is really good for your metabolism it can help your body flip a switch from burning sugar to burning fat and the best part of intermittent fasting is that yeah you can
lose some weight but it makes your insulin sensitivity better and it triggers something called autophagy which is your body's built-in cleaning crew that gets rid of damaged cells to make you look younger so now instead of snacking like a rabbit and eating a bunch of processed vegan nonsense all day I just drink butter coffee I do it in the morning and I have one or sometimes two meals the rest of the day and it turns out eating all the time even those little snacks it just spikes your insulin and it can make you gain weight
over time since I switched Enderman fasting I've not had to think about my weight my focus is so good and my energy is not just steady it's epic all day so yeah forget about the six times a day advice for eating and writt fasting blows it out of the water myth number five is that vegetables are good for you so you should eat all of them well some vegetables are are good for you but we've been told that our whole lives turns out a lot of vegetables are not as saintly as you might think a
lot of them are packed with anti-nutrients like lectins Fates and oxalates you probably haven't heard of these things because these are little plant toxins that are there to stop animals from eating too many plants because plants can't run away from us they just make things that irritate your gut cause inflammation and block you from absorbing the minerals that your body's craving so I'm talking about whole grains legumes and even a lot of the leafy greens that you're paying a lot of money for that actually shred your gut when I finally ditched high lectin high phate
high oxalate plants my digestion did a 180 my gut never has problems the way it used to and my energy went up even more it was like my body just stopped hurting it was like it was done fighting in battle I didn't even know it was fighting and yes I've been a raw vegan I've taken all of the plants so some plants are good for you some are bad for you how do you know you avoid the ones that mess with your gut and you stick to veggies that actually help like leafy greens say arugula
that are low in anti-nutrients you compare that to spinach or kale which are high in anti-nutrients so you like leafy greens lettuce and arugula don't eat the bad ones just because something is a veggie doesn't mean it's going to be good for you it means you could eat it during a famine to survive but it doesn't mean it's going to make you live longer or feel better sometimes the bad guys are hiding in plain sight not all veggies or grains or Lums or nuts are good for you and myth number six is that whole grains
are healthy since about 1970 we've been fed this lie that whole grains are hell food and they're not in reality the outside of the grain is the part that has the most anti- nutrients the most Fates that steal minerals from your bones and also things like glut and gluten is the ring leader of all that chaos because it causes digestive problems and Sparks chronic inflammation in your system even if you don't have celiac disease when I finally kicked whole grains out of my diet it's like I became a new man and kicking grains entirely out
of my diet was another level and if you think about this The Peasants would eat whole grains and brown rice and the people who could afford to remove the toxins from the outside which got rid of some of the energy and just eat the inside that had lower toxins were the wealthier people it's not that the peasants wanted to eat dark bread it's that they were forced to eat dark bread because there wasn't enough food you have enough food there is no meaningful reason to eat the outside of grains including brown rice including whole wheat
if you're going to eat that stuff eat the inside and you radically reduce the toxin load and let's face it grains are not where you get your vitamins that comes from animals myth number seven is that fruit is always healthy it's almost like fruit fruits and veg is one word but they're entirely different and fruit by itself raises your blood sugar amazingly and you can see where I'm going with this not all fruit is innocent good for losing weight in fact the ones that are high in fructose like bananas and apples can actually stole your
fat loss and they can wreak havoc on your insulin levels and fructose which is what's in fruit does not always cause a blood sugar Spike but it is sneaky because when you eat High of fructose even in Fruit it leads to fatty liver insulin resistance and something called leptin resistance which makes your body cling to Fat Like A Dog sticks to a bone that's what was happening to me when I weigh 300 lb when I cut back on the sweeter fruits my fat loss sped up I got way better at managing my energy throughout the
day I'm not telling you that you shouldn't eat fruit I'm telling you to be smart about which ones you eat and how much blueberries are really good strawberries are really good and what you're going to find is by minimizing fruit and using it as a dessert or a treat instead of a basic food group you can feel completely different so fruit isn't The Golden Child of Health but it's not bad for either just understand fruit is dessert myth number eight is that you need to eat breakfast right away the whole breakfast is the most important
meal of the day thing well it turns out that was brought to you by the people who brought you cornflakes they wanted to get you ready to go to the factory job and not waste time eating at the factory but humans usually don't eat breakfast right away in the morning we never have except for the fact that well it was convenient for our corporate overlords so you don't have to eat as soon as you roll out of bed after I experimented with putting butter in my coffee and fasting in the morning I realized that skipping
breakfast was actually a much healthier option you eat a later breakfast or an earlier lunch and an earlier dinner and suddenly you're in a fasting and you never think about food that MCT oil and grassfed butter in the morning keeps you full and focused for hours and the best part your body stays in fat burning mode it stays in fasting mode even if you have some calories and butter and MCT oil in your coffee this has to do with basic biochemistry principles but those things don't raise your unone levels so no more energy crashes no
midm morning snack Cravings in fact you wouldn't think about eating if you put butter in your coffee and you lose fat more efficiently and myth number nine is my favorite it said exercise is the best way to lose weight for the longest time I thought exercise was the Holy Grail if I could just hit the gym hard enough if I could just try harder I would finally melt those pounds off 45 minutes of Weights 45 minutes of cardio 6 days a week did not work so exercise is good for you but it doesn't help you
lose weight what helps you lose weight is what's on your plate and more importantly what's not on your plate when I shifted my focus to eating real foods especially healthy exaggerated fat especially animal protein everything changed I got better results from dying in my diet than I ever did from all those brutal workouts and you're not going to believe this but my current workout regime is 20 minutes per week not per day and I'm doing all right everything you've seen in this video allows your body to burn fat like a machine without having to grind
it out in the gym every day sure exercise matters go for a walk but diet is is what really drives fat loss exercise is just the frosting on top in fact going too hard with exercise can actually backfire by spiking your cortisol levels and that can make it impossible to lose weight you ever seen a Jim bro with a big pot belly that's from overtraining under sleeping and not having the right nutrients get your nutrients right you'll be lean go to the gym you'll have more muscle when I got my nutrition on point when I
realized how important good fats were for my cell membrane and for my testosterone I realized I didn't have to destroy myself in the gym to get results it all came down to what did I put in my body and that's what made the biggest difference
