Lifestyle Mistakes That Stall Fat Loss and How To Correct Them (Breather Episode with Brad)


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By Brad Kearns. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

One of the most valuable insights gained from my informative show with Dr. Herman Pontzer was that we burn the same amount of calories every day, regardless of whether we work out or not.

This revelation is nothing short of life-changing, as it allows you to see that pointing the finger at your output in the gym is just a waste of time, and that it’s far more helpful to look at our appetite and consumption habits in order to realize our body composition is mainly a function of how much food we eat. In order to optimize this concept, we must focus on the healthy lifestyle practices that offer the most metabolic benefits.

This show will reveal the four major lifestyle mistakes that compromise fat burning, stall weight loss, and push you to carbohydrate dependency, as well as how to correct them. We’ll talk about how stressful modern life results in an overproduction of the stress hormone cortisol, which leads to, among other things, an increase in our appetite for more “quick energy” carbs, and we’ll also discuss how overly stressful exercise patterns do more harm than good by focusing on the way endurance and HIIT training can be exhausting and depleting for the body. You’ll also learn why you actually get lazier and crave more sugar when you train harder, as well as the reasoning behind Art de Vany’s warning of, “Don’t jog – it’s too dangerous.”

You’ll also learn the important link between sleep quality and fat storage, cortisol and sugar cravings, as well as the consequences that come from having a dysregulated appetite. I mention how longitudinal studies of large population groups have found that sleep deprivation leads to insulin resistance, obesity, and elevated disease risk. One important takeaway from this show is that if you’re not well rested, you will drift into sugar dependency. You’ll also learn why learning to breathe properly helps with weight loss, and how to change the way you breathe to improve all aspects of your health.

Finally, I touch on the importance of making informed food choices, citing books like The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf, and The P/E Diet: Leverage Your Biology to Achieve Optimal Health by Dr. Ted Naiman. Probably one of the most useful tips to remember when trying to drop excess body fat is that the combination of fat, sugar, and salt hijacks the appetite center in the brain, which leads to unregulated eating. Another is to make sure you are eating enough protein (and a lot of the time, this means more protein). Because it’s highly satiating and helps your body burn excess body fat, protein is the ideal food to consume when trying to lose weight. Also, be mindful of environmental triggers that cause you to overeat or stray away from your diet, and stay clear of eating at night! One last tip, and probably one of the most useful: check in with yourself and your emotions. Are you hungry, or going for instant gratification, a distraction, or a way to assuage emotional pain? Figuring out what’s really going on will help you identify the root cause, and sometimes, the issue is as much emotional as it is physical.

Good luck and if you have any questions, send them here!


We are going to talk about lifestyle mistakes that stall fat loss and how to fix them.


Stressful modern life causes us to be in chronically fight or flight response which is the centerpiece of overproduction of cortisol thereby causing a constant craving of sugar. [03:16]

Learn to breathe properly through the nose. [07:03]

If you sit even for 20 minutes without getting up and moving, you stop burning fat. [12:15]

Harmful and overly stressful exercise patterns are emphasized in the fitness community. [16:08]

Your organ reserve is directly correlated with your functional muscle mass. Do not overwork the heart. [25:34]

If you mess up your sleep, you will have difficulty dropping the excess body fat. [29:09]

Two weeks of sleeping only four hours per night creates insulin resistance. [37:40]

The highly palatable modern foods are most to blame for the obesity epidemic. It’s the combination of fat, sugar, and salt. [39:48]

Our instinct is to extract as much protein from what we eat. [44:16]

Focus your carbohydrate intake so that you can bank a lot of hours in the prioritized fat burning state. [47:54]

Watch out for environmental triggers that tempt you. When you are tired, your willpower is diminished, it is easy to make bad choices. [50:11]

Boredom or being emotionally upset can lead to looking for food to reach for. [53:19]


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