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Episode Summary

In this episode, we break down the science of fat loss and endurance training, exposing common myths and uncovering surprising biohacks that can help you optimize weight loss while improving performance. Whether you're training for a marathon, triathlon, or just looking to shed extra pounds, this episode will give you the tools to work smarter, not just harder.

Key Topics Covered:

✅ Why endurance athletes sometimes gain weight instead of losing it
✅ The truth about fat-burning: Metabolic flexibility & mitochondria health
✅ Continuous Glucose Monitoring (CGM) & how blood sugar impacts fat loss
✅ The role of cortisol & how overtraining can stall progress
✅ Strength training & why endurance athletes must lift weights
✅ Zone 2 vs. high-intensity cardio for optimal fat burning
✅ Recovery hacks: Sleep, HRV tracking, and sauna benefits
✅ Biohacks: Cold exposure, fasted training, and nutrient timing

Top Takeaways:

1. Endurance training alone doesn’t guarantee weight loss—too much steady-state cardio can actually slow your metabolism.
2. Strength training is essential—muscle boosts metabolism and enhances endurance performance.
3. Your glucose levels matter—spikes and crashes can make or break fat loss. Use CGM to dial in nutrition.
4. Prioritize sleep & recovery—chronic stress and overtraining increase cortisol, leading to stubborn fat.
5. Biohacks can accelerate results—cold exposure, sauna therapy, and fasted training all have science-backed benefits.

Want to be featured in a future episode? Send in your questions! Here are some prompts to get you started:

🔹 Weight Loss & Endurance Training

• Have you struggled with losing weight despite running or training hard?
• What’s one endurance training myth you believed that turned out to be false?
• Do you track your food intake or macros? If so, what’s worked (or not worked) for you?

🔹 Biohacking & Nutrition

• Have you ever tried using a Continuous Glucose Monitor (CGM)? What did you learn?
• Do you train fasted or prefer fueling before workouts? Why?
• What’s your go-to recovery tool—sauna, cold plunge, supplements?

🔹 Mindset & Motivation

• What’s the biggest mental barrier you’ve had to overcome in endurance training?
• Have you ever hit a weight loss plateau? How did you push through it?
• If you could give one piece of advice to your past self about training, what would it be?

💬 Submit your questions by texting us on the above link!

Resources Mentioned:

• Books:
  • Outlive by Dr. Peter Attia
  • Why We Get Sick by Dr. Ben Bikman
• Tech & Tools:
  • Continuous Glucose Monitors (Freestyle Libre, Levels, Nutrisense)
  • HRV Tracking Apps (Whoop, Oura Ring)
  • Sauna & Cold Exposure Protocols

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