BLUEPRINT

Jonny Bowden, PhD, CNS

Copyright © 2013 Natural Health Sherp
Copyright © 2015 Natural Health Sherpa LLC
This publicaion contains the opinions and ideas of the author. It is intended to provide helpful and informaive materials
on the subjects in the publicaions. It is sold with the understanding that the author and publisher are not engaged
in rendering medical, health, psychological, or any other kind of personal professional services in the program. If the
reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted.
The author and publisher speciically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that
is incurred as a consequence, directly or indirectly of the use and applicaion of any of the contents of this program.
CONTENTS
SECTION 1: FAT BURNING 101............................................................................................................ 7
Chapter 1: Why Being a Fat Burner is Superior ................................................................................................. 8
Chapter 2: The Fat Burning Hormonal Symphony...........................................................................................13
Chapter 3: It’s All About Energy .......................................................................................................................19
Chapter 4: The Twin Metabolic Destroyers .....................................................................................................23
Chapter 5: Is Sugar Gumming Up Your Gas Tank .............................................................................................28
Chapter 6: The 3 Major Pifalls of Tradiional Dieing ....................................................................................32
SECTION 2: THE 5 PATHWAYS TO OPTIMAL FAT BURNING............................................................ 37
Chapter 7: Pathway #1 –Nutriion: The Granddaddy of Healing ....................................................................38
Chapter 8: Pathway #2—Sleep: The Fat-Loss Techniques You Can Do in Bed................................................46
Chapter 9: Pathway #3—Stress: The Secret Fat Maker ...................................................................................52
Chapter 10: Pathway #4—Detoxiicaion: Cleaning Out Your Fat Burning Pipes ...........................................57
Chapter 11: Pathway #5—Exercise: Is it Really an Efecive Way to Burn Fat? ..............................................63
SECTION 3: YOUR FAT BURNING STEP-BY-STEP BLUEPRINT ......................................................... 70
Chapter 12: The Metabolic Factor Daily Acion Plan.......................................................................................71
Chapter 13: Opimizing Pathway #1: Nutriion .................................................................................................77
Chapter 14: Opimizing Pathway #2: Sleep .....................................................................................................87
Chapter 15: Opimizing Pathway #3: Stress Management .............................................................................90
Chapter 16: Opimizing Pathway #4: Detoxiicaion .......................................................................................94
Chapter 17: Opimizing Pathway #5: Exercise .................................................................................................99
Chapter 18: What to Do What the Program is Over .....................................................................................102
CONCLUSION: A FINAL WORD ....................................................................................................... 109
APPENDIX A: THE METABOLIC FACTOR DAILY CHECKLISTS........................................................ 110
APPENDIX B: THE METABOLIC FACTOR NUTRITIONAL GUIDELINES .......................................... 115
REFERENCES .................................................................................................................................... 117
INTRODUCTION
In the next 22 days, something profound is going to happen to your metabolism.
You’re going to ix it.
You see, you have a central metabolic "defect". Maybe you’ve always suspected that. Maybe you called it
a “slow” or “sluggish” metabolism, maybe you thought it was geneic, or hormonal, but I’m willing to bet
you’ve suspected there was something “wrong” with your metabolism, something that kept stubborn fat
clinging to every inch of your body despite your best eforts to get rid of it.
Well, you were right.
And that same metabolic “defect” that made it so easy to pack fat on in the irst place also makes it all but
impossible for you to take it of.
As if that weren’t bad enough, that same metabolic defect is responsible for making you sick, ired and
depressed.
What's worse, this metabolic "defect" makes you age faster. How? By acceleraing three key biological
processes responsible for aging—oxidaive stress, inlammaion, and glycaion...
Even if you’ve never actually thought about this "defect", I guarantee you it’s at the core of your problems
with weight—especially that stubborn fat or pocket obesity that just won’t go away no mater how litle you
eat or how much you exercise.
And unil you ix this one basic metabolic "defect"—which is exactly what we’re going to do in the next 22
days—your fat loss eforts are doomed to failure.
So what is this all-important change I'm going to help you produce in just 22 days?
Simple.
You’re going to change from being a sugar-burner to being a fat-burner.
In the next 22 days, you're going to experience a powerful metabolic shit that converts you from a
metabolism that just barely limps along on highly toxic sugar, to a person whose metabolism absolutely
thrives on fat.
Yep, you read that correctly, fat! Despite what you have been lead to believe, fat is your body’s preferred
source of fuel, the fuel it runs the best on. It’s the cleanest-burning, most energy-producing, most abundant
fuel source on the planet.
Fat is the body’s equivalent of solar energy. But just like abundant solar energy has to be harnessed to make
it useful for running machines, your body has to be able to access that abundant fat to use as fuel to power
your metabolic machinery.
This is what we call “burning fat”.
If your body can’t use fat for fuel very well, it will sit right where it is—on your hips, thighs, but and
stomach—while your body looks for an alternaive fuel it can use.
But all that’s about to change.
Quite simply, you are going increase your levels of a special fat-burning hormone called IGF-1. Unil recently
this hormone was all but ignored in nutriion and medicine, but recent research has shown it plays a key role

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in weight loss. You see, IGF-1 sends messages to your fat cells that tell them to open up and release all of the
energy inside, so your body can feast on it.
But the power of IGF-1 doesn’t end there. It also acivates your metabolically acivate issue (M.A.T). Though
it makes up only 5.4% of your body weight, this issue—which is comprised of your organs and bones)—
burns more than 50% of your daily calories. In fact, it actually burns 255% more calories than muscle.
Having your M.A.T. working at full speed helps your enire body funcion beter. That means faster thinking,
beter memory, less aches and pains, beter heart health, improved skin, hair and nails and more.
So it’s easy to see how important M.A.T. is.
If you’re struggling to lose weight, there’s a good chance that your M.A.T. hasn’t been fully acivated. Why?
Because your IGF-1 levels are too low.
But all that’s about to change for you. Making this one simple metabolic shit—driving up IGF-1—will acivate
your M.A.T. which means your fat cells will inally open up. And all that fat that ‘s been siing deiantly on
your hips, thighs, but and stomach... can inally be BURNED for energy.
Your body will be able to use that fat for fuel, exactly as it was meant to. And it will stop depending on sugar,
which is the least efecive of all fuels, as I'll explain shortly.
But before we jump into how to get this metabolic shit to happen, I want to give you an important word of
warning...

THERE IS ONLY ONE WAY TO EFFECTIVELY BURN FAT

When your body is stuck in sugar-burning mode, it's literally impossible to burn fat—your hormones simply
prevent your energy factories from accessing it.
Instead, like an addict, your body will do whatever it can to get access to sugar, including dismantling itself.
Since it can’t use fat very well, it will break down your M.A.T.—issues like muscle, bone and even key organs
like your brain, heart and lungs—in order to make more of the only fuel it has learned to run on: sugar.
That's why crash dieing and starving yourself doesn't work—your body literally cannibalizes your most
important fat-burning issues.
But once you've shited over to a fat-burning metabolism by opimizing your IGF-1 levels and acivaing
your M.A.T., everything changes. Now your body will happily feast on that stubborn fat that's been hanging
around your waistline for so many years. Day by day, week by week, month by month, the fat will steadily fall
away, revealing the lean, atracive physique that's been hiding inside you all along.
And the icing on the cake is that not only will you look beter, but you'll have a boatload of energy, you'll feel
simply fantasic, your skin will glow, your brain will operate faster and you'll have signiicantly slowed down
oxidaive damage, inlammaion and glycaion, those three key aging processes I menioned earlier.
You can do all this in just 22 days.
Interested? Well let's dive in!

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 IMPORTANT NOTE : HOW TO GET STARTED IMMEDIATELY

The Metabolic Factor Blueprint is for people who want to dig into all of the fascinaing scieniic details that
underpin this program. It’s designed to help you inally understand exactly why we pack on fat and how to
burn it of. It’s packed with informaion about how your biochemistry inluences your weight; how sleep,
stress, detoxiicaion and exercise contribute to fat gain or loss; and more very cool stuf.
If it were up to me, everyone would read this book so that they would be empowered to take an acive stand
against the corrupt food environment that is making us all sick, fat, ired, and depressed.
But…
I know a lot of you are short on ime. So if you want to get started on the program right away WITHOUT
knowing all of the details irst, you have one of two choices…
1. Turn to chapter 12 and review secion 3 of this book where the program is outlined.
2. Check out the Quick Start Guide I developed to go hand-in-hand with this book. If you want to get go-
ing right away, this is probably the single fastest way to get started burning fat immediately.

For those of you who get excited about the science of how the
body works like I do, welcome and enjoy!

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 SECTION 1:
FAT BURNING 101
 Chapter One

WHY BEING A FAT BURNER IS SUPERIOR

I’m willing to bet you’ve got fat on your body, probably in places you don’t want it, and probably in amounts
that make you cringe when you think about it. If you could burn fat eiciently, constantly and efortlessly,
you wouldn’t be reading this program.
But I’m going to tell you something quite radical right now: Fat is not your problem.
No, I haven’t lost my senses, and yes, I’m fully aware you’ve come to this program because you want that fat
gone forever. But hear me out.
Fat is actually the best fuel in the world for your body—it’s the high-octane gas that your body was meant to
run on, the “factory-speciied” fuel for your cells. Without fat you’d simply cease to exist.
Your problem isn’t that you have fat, it’s that your body can’t burn it. You’ve got plenty of fuel alright, but
you can’t get it into the gas tank.
You might ask, if I need energy for fuel, and I can’t get my fat into the cells to be used for energy, what the
heck is my body running on anyway?
Well, here’s the bad news …
It’s running on sugar.
You, my dear reader, are what we call a sugar burner.
Don't believe me? I have a litle quiz for you—developed by our scieniic advisory board—to help you
determine whether you’re a sugar burner or a fat burner. It’s easy, and it only takes a few minutes.
You game?
I thought so.

AM I A SUGAR BURNER?
In the table below, place a check in the box for each statement that’s true for you. (If the statement isn’t
true, just leave the check box blank.)
Hint: Don’t think too much about each quesion. Go with your gut—your irst insinct on this is probably
right. (If you’re not sure, it’s probably a “yes.”)

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 ✓ for each
Are You a Sugar Burner?
Yes
I am very hungry irst thing in the morning.
I need cofee/cafeine to get going in the morning.
I usually drink more than one cup of cofee or cola a day.
I have a diicult ime maintaining my ideal weight.
I can’t easily go more than 3-4 hours without geing hungry.
Eaing oten relieves my faigue.
I oten get moody or irritable before meals.
I oten feel weak or dizzy if I wait more than 3-4 hours to eat.
I oten crave sweets and/or cafeine between meals.
I oten get “shaky” when I’m hungry.
I sufer from frequent faigue or fuzzy thinking that eaing relieves.
I frequently nibble food between meals because of hunger.
I crave candy or cofee/cafeine in aternoons
I’m oten ired or drowsy at work.
I get anxious and/or depressed when I’m hungry.
Once I begin eaing sweets, it is very diicult for me to stop.
I prefer sweets and starches over all other kinds of food.
I can’t fall asleep at night without a snack before bed.
I frequently awake in the middle of the night hungry.
If I awake at night, I can’t easily go back to sleep without a snack.

TOTAL

If you answered “yes” to ive or more of the above, you’re a sugar burner.
But don’t be discouraged.
The good news—and it’s very good news—is that you can change.
You can train your body to run primarily on fat. Fat will fuel not only your exercise, but your everyday
aciviies.
And that’s a good thing, because once you train the cells in your body to run on fat, they are going to feast
on the fat that's all over your but, thighs and tummy. They’re going to love it—and you’re going to love the
results.
It’s really that simple. Your body has been trained to run on sugar. It’s become quite good at it, actually. It’s a
very efecive sugar burner.

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And if you’re trying to melt inches of your middle, a sugar burner is what you don’t want to be.
What you want to be—what you need to be—is a fat burner.
Let me explain.

METABOLISM 101
Every moment of every day, you’re burning calories. You need calories for every acivity, from thinking to
square dancing, from meditaion to moonwalking. You even burn calories while you’re sleeping.
And these calories come from—big surprise—food.
But think about it for a minute. At mealime, we ingest a large number of calories but where do they go?
Clearly, we don’t need all those calories at the exact moment we decide to have dinner! If our bodies didn’t
have a way to store those calories for future use, we’d be exinct.
Fortunately, that’s not the case. We store carbohydrates in the liver and in the muscles as something called
glycogen, and we store fat as something called triglycerides, which get packed into our fat cells (and to a
certain extent, within the muscle cells themselves) where they wait paiently unil the body needs them for
fuel.
These two sources of fuel—fat and sugar (or, more technically, faty acids and glucose)—are the primary
sources of energy (calories) our bodies run on.
Your body can store about 69 gazillion calories of fat in your fat issues (triglycerides), but only about 1800-
2000 calories of sugar (glycogen). That’s because sugar should only be used sparingly—in emergencies.1
Sugar is the perfect fuel if you need a quick burst of energy lasing under 30 seconds, because the body can
use that sugar instantly while it takes up to 20 minutes for the body to mobilize a signiicant amount of fat.1
Sugar is great in a pinch—but if you want sustained energy, you’re much beter of using fat as your primary
fuel. Nature knew what she was doing when she gave you an endless supply of fat.
And, as you’ll learn later, there’s an added bonus to shiting your metabolism to burn fat: Fat is a “clean
burning” fuel. When you burn fat, it doesn’t produce as many of the chemicals that cause inlammaion and
oxidaive damage, which are at the core of virtually every degeneraive disease we know of—indeed, they’re
at the core of aging itself.
That's why moving from a sugar-burning to a fat-burning metabolism reduces your risk of the following:
• Pre-diabetes/metabolic syndrome/type 2 diabetes
• Heart disease
• High blood pressure
• Cancer
• Quicker aging—more wrinkles, declining skin condiion and appearance, etc.
• Exhausion/ faigue/ lack of energy and endurance
• Low sex drive and/or stamina
• Poor mood—depression, anxiety, anger
• Hormonal imbalance
• Loss of lean muscle mass

1 There are a few cells that run exclusively on sugar. These are nerve cells, red blood cells and the adrenal medulla.

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Fat is precisely, and exactly, the perfect fuel to power our cellular machinery. Fat is what we want our cells to
run on.
Unfortunately, if you’re reading this program, that just isn’t happening.

5 PATHWAYS TO AN OPTIMAL FAT-BURNING METABOLISM

If a steady diet of sugar is so bad for us, why don’t our bodies just burn a minimum amount of sugar and
generate all the other energy it needs from fat?
An excellent quesion.
Our bodies don’t run on fat for one simple reason: because we’ve trained them not to.
And, we’ve done so by not taking advantage of the 5 pathways that pave the way to an opimal fat-burning
metabolism. Each of these 5 pathways boosts IGF-1, acivaing your M.A.T. and creaing the full metabolic
response that will turn you into a fat-burning machine.
Opimizing these ive IGF-1 boosters is absolutely essenial to geing rid of that unwanted fat. In fact, not
doing so is one of the main reasons for failure on convenional diet programs.
Understanding the role of stress, sleep and toxins—in addiion to exercise and diet—and how each of them
impact your IGF-1 levels will help you inally understand exactly why so many people fail to lose weight when
they diet.
You’re about to ind out.

Pathway #1: Nutrition

The irst step to switching over to a fat-burning metabolism is to change your fuel mix by changing what you
eat. I'm going to teach you exactly which foods you need to eliminate if you want to be a fat burner, and I’ll
even explain a secret ninja tacic that boosts IGF-1 by eaing the carbs you love! How great is that?

Pathway #2: Sleep

Not sleeping soundly—not reaching the deep stages of sleep—means three things to the body: it’s a huge
stressor;2,3 it leads to increased appeite;4 and it throws a monkey wrench in your hormonal symphony.5 I’ll
show you how to improve the quanity and quality of your sleep so you can get and stay in fat-burning mode.

Pathway #3: Stress

Let me give you the one-sentence execuive summary on stress: It makes you fat.6When the stress hormone
like corisol goes too high, it literally tells your body to store fat around the middle, break down muscle, and
further reduce your metabolic rate.7 You need to learn how to deal with stress because you simply can’t
ignore it. I’ll show you how.

Pathway #4: Detoxification

Few people understand how profoundly toxins can actually mess up fat-burning hormones. They damage
your mitochondria8, lead to less producion of energy, damage hormonal receptors on the cell membrane,
and increase oxidaive damage to the cells and DNA which can age you prematurely, keep you ired and
faigued and keep your body from burning fat eiciently and efortlessly. In this program, I’ll show you how
to reduce your toxic exposure and detoxify your body naturally and eiciently.

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Pathway #5: Exercise
Within reason, all exercise is healthy—but exercising for health and exercising for fat loss are not necessarily
the same thing. The right kind of exercise, simulates fat-burning enzymes, gets your hormonal symphony
playing like the New York Philharmonic, and takes you out of sugar-burning mode and into fat-burning
nirvana. I’ll show you the most eicient way to exercise in this program, both for health and for fat loss.
And the good news is, it won't take an hour a day, every day of the week.
Once you opimize each of these pathways, you will automaically drive up IGF-1, fully acivate your M.A.T.
and become a fat-burning machine, and that ugly pudge on your body will just melt away.
And there’s more good news …
By the ime you’ve inished this program, you’ll understand exactly how to do a metabolic tune- up that
will get your hormones playing beauiful music together, signaling your cells to burn fat efortlessly and
eiciently.
You’ll learn just what foods to eat (and not eat) so that you can keep your fuel-burning mitochondria in ip-
top shape.
The hormonal receptors on your cell membranes will work again, your cells will grow more mitochondria
(the energy producion factories in your cells), and the unholy trio of a sugar-burning metabolism—
inlammaion, oxidaion and glycaion—will be kept to a minimum.
You will learn how to sleep beter, stress less, detoxify your body and exercise more eiciently.
And this means you will see the last of the sugar-burning metabolism that’s kept you fat, sick, ired and
depressed.
Let’s get started!

WHAT YOU LEARNED IN THIS CHAPTER

• A fat-burning metabolism burns fat efortlessly and eiciently. A sugar-burning metabolism does not.
• Our bodies use two primary kinds of fuel—fat and sugar.
• When you’re primarily a sugar burner, you stay fat, sick, ired and depressed. A sugar-burning metabo-
lism leads to many diseases of aging.
• The ive pathways to opimal metabolism are nutriion, stress, sleep, detoxiicaion and exercise.
• Fat burning is driven by hormones, and a sugar-burning metabolism keeps your hormones from work-
ing properly.
• When you are a sugar burner, you increase inlammaion, oxidaion, glycaion and your mitochondria
are less eicient.
• This program will teach you how to create a fat-burning metabolism.

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 Chapter Two

THE FAT-BURNING
HORMONAL SYMPHONY
When I was a kid, every ime we’d pass an obese person on the street, my grandmother would quietly cluck
in sympathy and then whisper in my ear, “It’s a hormonal thing.”
Of course, later we “learned” that fat people were fat because they ate too many calories and didn’t go for
enough jogs. At least, that’s what you'd think if you believed the convenional wisdom.
Once again, the convenional wisdom turned out to be not so wise ater all. Meanwhile the idea that being
fat is controlled by hormones is another of the many things about which grandma was right all along.
Now back in those days, we didn’t really understand what “it’s a hormonal thing” meant, but we (or at
least my grandma) somehow intuited that hormones were deeply involved in weight gain. Which—make no
mistake about it—they are. Big ime.
Hormones control fat burning, they control fat storage, and they control appeite. And if they’re not working
properly, you’re in deep doo-doo, no mater how much you exercise or how litle you eat.
Let me explain.

THERE IS NO SINGLE FAT-BURNING HORMONE

If you’re familiar with my work over the last iteen years, you’ve undoubtedly heard me talk a lot about a
hormone called insulin. And I’m hardly the only one talking about it. Insulin metabolism is at the core of the
Atkins Diet®, The Zone Diet, The South Beach Diet®, The Paleo Soluion and The Primal Blueprint®. It even
plays a central role in my own program, Unleash Your Thin.
And with good reason.
Insulin—also known as the “fat-storage hormone”—is one of the most important hormones we need to
know about if we’re going to do anything about eliminaing fat.
But here’s the thing: it’s not the only one we need to know about. Not by a long shot. And quite honestly, I’m
geing ired of seeing markeing material and sales leters that lead you to believe that geing fat is all about
controlling one hormone.
Full disclosure: I’ve probably made this mistake myself. Insulin’s such an important hormone—with such
a central role in gaining fat—that it’s easy to give it the lion’s share of atenion and to assume that if you
control insulin, you control fat burning.
Ater all, as you’ll soon learn, insulin is what shoves fat into the fat cells and locks the doors. So it’s easy to
understand why many folks think that controlling insulin is all there is to controlling fat gain.
Unfortunately, that’s not the case. Insulin is just the ip of the hormonal iceberg. At least half a dozen other
hormones work with insulin to regulate appeite, hunger, cravings, fat storage and fat burning.

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And there is one very special hormone that recent science is showing plays a key role in fat-burning. In fact,
the more I learned about it, the more it revoluionized my whole understanding of how to burn fat.
In this chapter, we’re going to look at how four speciic hormones work together to create what we call “the
hormonal fat-burning symphony”: A hormonal environment that nudges you away from sugar burning and
toward a fat-burning metabolism.
And there’s no beter place to start than with that criically important hormone I menioned above: IGF-1.

IGF-1 AND INSULIN: FAT BURNING VERSUS FAT STORAGE

IGF-1 stands for “insulin-like growth factor.” It’s called “insulin-like” because its molecular structure is very similar
to insulin, so much so that insulin and IGF-1 actually compete for the same receptors on the cell membrane.9
You can think of both insulin and IGF-1 as fuel nozzles that are used to feed your cells. But the diferences in
the way they do it is criical to fat loss and criical to your health.
When you are a sugar burner, the primary pump delivering fuel for your cells is insulin. And this is a problem
because insulin is the fat-making hormone, delivering fat-making messages that we’d prefer our cells not hear.
What’s more, insulin is darn good at its job—the more insulin you’ve got circulaing in your bloodstream, the
fater you get.
IGF-1, on the other hand, is a fat-burning hormone. It therefore stands to reason that when you’re a fat-
burner, your cells are “listening” to IGF-1.
Which is exactly what you want.
Whenever you eat food, your blood sugar goes up. In response to this increase in blood sugar, the pancreas
releases insulin into the bloodstream. Insulin’s job is to act as a sugar wrangler, gathering all that excess
sugar up and delivering it to your cells where it can be “burned” for energy.
When you eat the standard American diet full of high-carb foods (including those you’ve been told are good
for you like “low-fat” cereals, pasta, rice, potatoes and bread), your blood sugar rises a lot—and the pancreas
has a heck of a ime keeping up with the demand for insulin.
The problem is compounded because the muscle cells—which are supposed to welcome all this sugar in—
are prety much on vacaion, at least if you’re living a sedentary life and they eventually stop paying atenion
when insulin comes knocking on their door. They become resistant to its efects—a condiion known, not
surprisingly, as insulin resistance.
Now you’ve got high-blood sugar, which is bad enough, and you’ve also got high levels of insulin. The insulin
keeps knocking on the doors of the muscle cells but the muscle cells aren’t having it.
Eventually, insulin turns to the fat cells, which are quite happy to have the sugar payload. When the fat cells
can’t take any more, they too become resistant to insulin. Now you’re on your way to full-blown diabetes,
obesity and all the rest of the stuf that comes with insulin resistance.
Not a prety picture.

Changing Your Fuel Pump

Theoreically, insulin should only be elevated for a short ime, a few imes a day, right ater you’ve eaten. Which is
a good thing. The rest of the ime, your cells should be geing their fuel primarily from the IGF-1 fuel pump.
Why is this important? Pull up a chair.

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IGF-1 feeds the cells much like insulin does, but it also sends a number of important signals to the body at
the same ime. One of those signals is to rebuild and repair your most metabolically acive issue—your
M.A.T.—which includes your organs, glands, bones and nerves.
And what does IGF-1 use to feed all those cells? Your fat. That’s why it also sends a signal that tells your fat cells to
open up and release all of the stored fat inside. as opposed to illing them up the way insulin does. IFG-1 breaks
into the fat storage banks, releasing fat from the fat cells so that it can be used to feed the rest of your body.
Think about it. When you have enough IGF-1 around you burn fat naturally, your heart, brain, bones, and nerves
are strengthened, and aging is slowed down. Indeed research has shown that heart disease risk increases by 38%
for every 40 ng/ml decrease in IGF-1 levels;10 and those with the lowest levels of IGF-1 have a 51% greater risk of
Alzheimer’s11 and a 23% increased chance of hip and spine fractures.12 (People spend a lot of money at ani-aging
clinics to be treated with expensive drugs which, among other things, raise their IGF-1 levels to youthful levels.)
Needless to say, you want IGF-1 to be your primary fuel pump, and you want insulin to hang around just long
enough to take care of excess blood sugar, do a couple of other housecleaning chores and then get the heck
out of the way so IGF-1 can go back to work keeping your metabolic machinery in good working order.
Unfortunately, when you’ve got too much fat on your but, thighs and belly, that’s not what happens.
Now here’s where it gets interesing. Because insulin and IGF-1 are so molecularly similar, they can—and
frequently do—compete for the same receptors on your cells.13

A Competition for Cellular Attention

Imagine the receptors on the cells as parking spaces, and insulin and IGF-1 as cars. The drivers of the insulin
cars are way more aggressive, and when they’re around, they grab all the parking spaces, leaving IGF-1 to
cruise around with nowhere to land.
Remember, IGF-1’s metabolic message is to build, repair and spare muscle, protein, bone, your brain and nerves,
organs, glands, and connecive issue, and to burn fat. Obviously, we want to increase IGF-1 acivity while reducing
insulin levels. That way the fat-burner signal is much stronger—and much longer—than the fat-maker signal.
Makes sense, right?
But when you’ve got a ton of aggressive insulin cars driving around in your bloodstream and vying for the
parking spaces on your cells, guess which message gets into the cell?
Yup. The message that gets through loud and clear is, unfortunately, “Store fat! And shut the doors to the fat
cells so nothing escapes!”
Now don’t get me wrong, insulin does a number of really good things in the body—like, for example, geing
amino acids (protein) into the muscle cells and increasing the uptake of potassium.
Insulin’s not a “bad” hormone. In fact, we’re going to make judicious and strategic use of insulin by driving it
up at speciic imes in speciic ways that will actually help you burn fat.
But for the most part, it’s criical that insulin passes the “Goldilocks” test—not too much, not too litle.
Aside from a few strategic insulin spikes, we want to reduce our insulin levels so that IGF-1 can grab those
parking spots and send its muscle-sparing, fat-burning messages to the cells.
And that’s where a lot of diet programs simply stop. They bring down insulin levels—which you can easily do
with a low-carb diet—and call it a day. What makes The Metabolic Factor unique is that it focuses not only on
driving insulin down, but driving IGF-1 up. And it takes into account your enire hormonal symphony, which is
where the real acion is when it comes to fat burning.
Which leads us to the next player in the orchestra … lepin.

15
YOUR FUEL METER: LEPTIN
So far, we’ve used a bunch of car analogies to illustrate how hormones work together to keep the metabolic
engines humming and to keep you (ideally) in fat-burning mode. Let’s coninue the analogy with a discussion
of a hormone that acts exactly like the fuel gauge on your car’s instrument panel.
That hormone is called lepin.
Imagine what it would be like to drive a long distance with a broken gas gauge. You’d never know whether
you were about to run out of gas. In fact, if you’re like me, you’d probably ill up at every staion, just in case!
Lepin is what tells your brain that your body’s “storage tanks”—the fat cells—are full (or empty). When it’s
working properly, it monitors your food intake, lets your brain know when you’ve had enough, and keeps a
careful eye on how much you’ve got in your “storage tanks.”
In fact, lepin is actually released by the fat cells, in direct proporion to how full they are. When lepin is
present in high levels, it sends a signal to our brain that we’re full and should stop eaing. When lepin levels
are low, the opposite happens: we feel hungry and crave food.
It’s the body’s fail-safe way of leing the brain know that there’s plenty of energy saved up for reserve, so
there’s no need to keep shoveling in the food. It’s an elegant system, and when it works well, it’s terriic.
The problem is, it doesn’t work at all when you’re a sugar burner. When you’re a sugar burner, the system is
broken. Your brain never gets the lepin message, you’re hungry all the ime, even though your fat-storage tanks
are bursing at the seams, and the whole hormonal fat-burning symphony is playing horribly out of tune.
Why? Because your brain has become insensiive to lepin's messages.
Contrary to what you might expect, obese people, have tons of lepin. The problem is that lepin isn’t geing
into their brains, so it never gets chance to deliver the message to “Stop eaing!”
This happens because, when exposed to high levels of lepin, the brain becomes resistant to its efects. If this
kind of hormonal resistance sounds familiar, it’s because it is. You’ll recall that the exact same thing happens
in insulin resistance, except in that case it’s the muscle cells becoming “resistant” to the efects of insulin.
Here it’s the brain cells becoming resistant to lepin.
Lepin resistance is now a hot topic in the ield of obesity14, and with good reason. Unil this hormone is
funcioning normally, its messages received loud and clear, your brain is going to think you’re starving.
And this has a number of important efects:
1. You feel compelled to eat constantly. This is one reason most “crash diets” are inefecive. When
you lose a lot of weight quickly, lepin levels plummet unless you take speciic steps to counteract
this efect.
2. Your body responds to this perceived deicit of lepin by increasing appeite. Eventually, you give in
to the cravings, and begin to gain the weight right back. Every insinct in your body commands you to
eat, eat, eat!—at least if you want to stay alive!
3. Your entire metabolism slows down to accommodate this perceived starvation. Your thyroid
slows down (more on this later), and your overall metabolic rate drops. And here's the worst
part—you eat just as you did before, but now it’s actually making you fatter! Your body has
learned to run on less fuel because it thinks you’re starving. The amount of food you ordinarily
eat is now considered "excess" calories for your slowed down metabolism, and your body stores
those "extra" calories as fat. Frankly, it sucks!
To put it simply, you become a sugar burner instead of a fat burner.

16
You eat more, you burn less fat, your growing fat cells produce even more lepin, but instead of responding
to it (like someone with a funcioning, fat-burning metabolism would) you become more resistant to it and
you get fater every second of the day. It’s a vicious cycle.

YOUR ENGINE IDLE: THYROID THE MASTER METABOLISM HORMONE

The thyroid got a lot of atenion in the media back in 2007 when Oprah Winfrey announced she had had a
thyroid condiion, and with good reason—the thyroid is your metabolic gatekeeper.
This small, buterly-shaped gland, located in your neck, is responsible for keeping your metabolism running
smoothly. If it’s under-producing thyroid hormones—a condiion known as hypothyroid—then your
metabolic engine is idling really low, and fat gain is all but inevitable.
“When the thyroid gland is releasing inadequate amounts of thyroid hormone to meet the body’s metabolic
demands, the metabolic rate is therefore reduced,” writes David Brownstein, MD, one of the leading experts
in the integraive treatment of thyroid disorders.
In other words, your metabolism slows down. And that means fat-burning crawls to a standsill.
“Thyroid hormone acts as the body’s metabolic regulator,” writes Brownstein, “every single muscle, organ
and cell in the body depends on adequate thyroid hormone levels for achieving and maintaining opimal
funcioning.”15
So what can slow the thyroid down?
Glad you asked.
Virtually every pathway we discuss in this program has a strong impact on thyroid funcion, staring, not
surprisingly, with diet.
“Constantly eaing devitalized food will result in deiciencies of vitamins, minerals and other essenial
products and will inevitably lead to hormonal and immune system abnormaliies,” writes Brownstein. Not
surprisingly, he ideniies sugar and reined carbohydrates among the major culprits.
Brownstein also considers detoxiicaion essenial to a healthy, funcioning thyroid (which, in turn, is
essenial for a healthy fat-burning metabolism).
“One of the main reasons the thyroid gland can malfuncion is from exposure to heavy metals, including
mercury, lead, cadmium, arsenic and nickel,” he writes. “These agents poison enzyme systems throughout
the body and decrease the normal funcioning of various organs and glands including the thyroid gland.
Detoxifying the body and removing these harmful elements can vastly improve the overall picture of one’s
health.”16
When you have a sugar-burning metabolism, it virtually guarantees that the thyroid won’t be working at
opimal levels. As we’ve seen, a sugar-burning metabolism is a fast track to lepin resistance.
And lepin resistance is a fast track to being hungry all the ime, since there’s a disconnect between the brain
and the body—your fat cells and your tummy may be full, but your brain never gets the message. Since your
brain thinks you’re starving—and no food is coming in—it makes an “execuive decision” to conserve energy,
which it does by slowing down the thyroid.
Thus the vicious cycle coninues.
If all of this inter-connectedness is staring to make your head spin, it should—we've only just begun to
understand how all of your fat burning hormones work together.
But knowing every last detail of this isn't important—what's important is to understand that they all work together
and unil, and unless, you take speciic steps to get them all ixed, you'll be stuck in sugar-burning, fat-gaining cycle.

17
WHAT TO DO, WHAT TO DO?
The Metabolic Factor is speciically designed to trigger the hormones that burn fat, build or maintain muscle
and keep you young and healthy while minimizing the hormones designed to pack fat on, eat away your
muscle and age you faster.
It’s designed to correct the IFG-1 to insulin raio so that IGF-1 can take its righful place as the major fuel
pump system in the body and acivate the fat-burning M.A.T in your body. But—unlike standard low-carb
diets—The Metabolic Factor recognizes that fat loss isn’t just about lowering insulin levels.
We want to keep insulin levels down for the most part, but we also want to prevent the body from making
the kinds of adaptaions that it typically makes to any diet. We want to make sure that as we correct our
lepin levels, and retain opimal thyroid output.
The good news is that lepin resistance can be corrected, insulin resistance can be reversed, IGF-1 can be
opimized, and the hormonal symphony can be trained to play in tune. And that’s exactly what needs to
happen if you’re going to lose unsightly belly fat once and for all.
But it’s not just food that has a hormonal efect. To really get the hormonal symphony playing like the
Chicago Philharmonic, we’ve got to tackle stress, exercise, sleep and detoxiicaion
All of these have a profound efect on hormones—and a direct efect on your waistline. To ind out how—
and, more importantly, what to do about it—read on!

WHAT YOU LEARNED IN THIS CHAPTER

• Hormones work together to create what we call “the hormonal fat-burning symphony”—a hormonal
environment that nudges you away from sugar burning and toward a fat-burning metabolism.
• Insulin is the fat-storage hormone, whose job it is to ill the cells up with sugar and fat. Its message to
the cells is “store stuf!”
• IGF-1—insulin-like growth factor-1—is the fat-burning hormone. It acivates your M.A.T., builds and
repairs muscle and shrinks your fat cells.
• Insulin and IGF-1 compete for the same receptors.
• When you’re a sugar burner, you rely on insulin to deliver messages to the cells, and IGF-1 acivity is
slowed down.
• Lepin is a hormone that funcions like the fuel gauge in a car that tells you when you need gas. Lepin
sends a hunger signal to the brain when it senses you need food.
• Unfortunately, when you’re a sugar burner, the hormonal symphony doesn’t play correctly, and the
lepin message (“Stop eaing, you’re full!”) does not get through to the brain.
The thyroid is the metabolic gatekeeper. When the thyroid releases inadequate amounts of thyroid
hormone, the metabolism slows down.
• All the pathways discussed in this book—detoxiicaion, exercise, nutriion and stress management—
have profound efects on regulaing the hormonal symphony and bringing things back into balance.
• When the hormonal symphony is funcioning properly, fat burning is efortless and eicient and hap-
pens naturally.

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 Chapter Three

IT’S ALL ABOUT ENERGY

In the almost 25 years that I’ve been helping people with fat loss, there’s one quesion I’ve been asked more
than any other:
“How do I get more energy?”
The two topics—fat loss and energy—are closely related.
While there are always excepions to the rule, in general, I’ve found that those who are carrying around a
bunch of unwanted extra fat are also usually ired. And that’s not a coincidence. Lack of energy and excess
fat are inimately related, and you’re about to ind out why.
The good news—great news, actually—is that when you ix one of them, the other usually goes along for the
ride. Have you ever heard someone who lost 50 pounds complain of having low energy?
No. You haven’t. And you won’t.
You know where that energy came from?
Burning fat.
When you start burning fat for fuel and energy, the sparks start lying. Fat melts of, and even beter, you feel
like you could run a marathon.
And all for one reason: energy.

SO WHAT IS THIS THING CALLED “ENERGY,” ANYWAY?

The currency of energy in the body is a litle molecule called ATP (adenosine triphosphate). Our bodies use
ATP to do everything.
Cyanide—the poison that will kill you in less ime than you can say James Bond—works by stopping the
producion of ATP. Quite simply, if you stop making ATP—even for a minute—you die. Game over.
When it comes to making ATP, fat is to sugar as rocket fuel is to regular gas.
Let me explain.
Any food you eat—anyime, anywhere—breaks down in the body to one of three basic structures. Carbs
break down into glucose, fat breaks down into faty acids, and protein breaks down into amino acids. But
before these breakdown products can produce actual energy, they irst need to be converted to ATP.
Even the very act of convering fuel into ATP takes energy, meaning it requires ATP to make ATP.
Let’s take protein out of the mix for the ime being because protein is the least preferred fuel for running
metabolic machinery. The body prefers to save protein for making things like bones, muscles, organs and
other important structures. However, in an emergency—or when it can’t access fat (like when you are
a sugar burner)—it will break down those structures in a desperate atempt to get more sugar, which is
precisely what you don’t want to happen. More on this later on.
That leaves two primary sources of ATP producion—glucose and faty acids.

19
But these two fuel sources produce very diferent “mileage.”
The reason our bodies prefer fat over sugar is because we literally evolved to use it as our primary energy
source.
To make this all a bit clearer, we have to take a minute and introduce a fascinaing litle structure that lives
inside the muscle cells—it’s called the mitochondrion.

MITOCHONDRIA: THE ENERGY FACTORIES IN YOUR CELLS

The mitochondrion (singular) is ground zero for energy producion
in the cell. Mitochondria (plural) are basically litle ATP factories,
churning out ATP/energy for every purpose, every process of life.17
Nerd Alert
Faty acids come in diferent
Knowing how the mitochondria work— what damages them,
lengths: short-chain faty acids,
what protects them—is very important to keeping them in ip-
medium-chain triglycerides and
top shape. Since energy producion depends upon them, keeping
long-chain faty acids. The amount
your mitochondria “happy” is a prety important goal. And we’ll
of ATP generated depends on the
get to all that in a moment.
exact type of fat being burned. The
But irst I want to tell you a litle about how your mitochondria longer the carbon chain that makes
work. up the faty acid, the more ATP is
These litle factories are adept at making energy from either sugar generated.
or fat, but they vastly prefer one fuel source over the other.
Guess which one they like beter?
You guessed it. Fat.
When you’re burning sugar for fuel, the yield is between 2 and 36 molecules of ATP18. Sounds Okay—unil
you compare it to fat.
One molecule of even a short-chain faty acid yields 48 ATP molecules, betering glucose by 33% right there.
A long-chain faty acid produces 147 ATPs.
Now get this: 95% of the fat in your body is in the form of triglycerides.19,20 A triglyceride contains three
faty acids. That means one triglyceride can generate as much as 147 x 3 molecules of ATP, or 441 units of
energy!21
In other words, fat gives you much more energy than sugar does.
Now do you see what I was talking about when I said fat is a “beter mileage” fuel source?
If one brand of gas (glucose) gave you a couple miles per gallon, but another brand (fat) gave you a couple
hundred miles, which brand would you rather use?
Exactly.
Now, what if there were a hormone that told your mitochondria to preferenially use fat for energy instead
of sugar? Well, there is. It’s our old friend IGF-1. When it sends its fat-burning messages to your cells, it tells
your mitochondria, “Hey, check out THIS fuel. This is the good stuf! Use this, and it will have your engines
revving in no ime.”
So when you burn fat, you create a ton of energy. No wonder people who lose weight feel so damn good!
On the other hand, when your fat is stuck on your hips, all your body can do is burn sugar. It’s no wonder you
don’t feel like hiing the gym.

20
So maybe you’re thinking at this point, “If the fat cells packed around my waist, but, thighs and hips are
literally bursing at the seams, and if the mitochondria loves that fat so much and wants to make all this
ATP out of it and give me all this energy, then why the heck are my thighs sill fat? Shouldn’t the fat cells be
releasing all those faty acids so the mitochondria can have at ‘em?”
Great quesion.

THE REAL REASON YOU CAN’T BURN FAT

The main reason you can’t burn of that ugly fat is because your mitochondria aren’t being used opimally.
You’ve got a Ferrari engine in that body of yours, but you’re running it like a jalopy.
You’ve trained your body to rely on the inferior fuel source of sugar. Not only does this create less energy
(which is why you feel faigued all the ime), but, as we will see in the next chapter, it increases oxidaion and
inlammaion that lead to rapid aging and chronic illness, not to menion all that extra fat you store.
But the worst part is that your body is addicted to sugar, and it’ll do anything to get it.
Virtually every woman reading this is familiar with the term “skinny fat,” and the men would instantly
recognize it if you explained the term.
It’s when you’re underweight but “overfat.” You’re labby, even a litle paunchy (if you’re a guy) or a litle
“poochy” (if you’re a woman). You have no muscle tone. Why? Because if you’ve got a metabolism that
primarily burns sugar, and if there isn’t enough sugar coming down the pipe (via your diet), your body simply
turns to the organs, bones and muscles and starts breaking them down.
Disgusing as it sounds, your body literally starts eaing itself, dismantling healthy issue (especially muscle)
and transforming it into sugar to keep your metabolism going. Muscle is made mainly of protein, and protein
is made of amino acids. If you’re body’s starving for sugar, it will break these amino acids and turn them into
sugar.
You’ve heard of losing muscle while you’re dieing, right? Now you know why.
That’s “skinny fat”!
This is why you keep packing on fat and losing muscle.
Okay, so how did you ever train your body to do this in the irst place?
As always it comes down to diet and lifestyle.
Later in this program, we’re going to be talking in detail about the ive speciic pathways (i.e., diet and
lifestyle components) that determine whether you’re stuck in sugar-burning mode or if you can upgrade to a
fat-burning metabolism. But let me just whet your appeite by touching on a couple of them right now.
Let’s start with stress. Chronic stress ramps up producion of corisol which basically says to the liver, “Dump
a bunch of sugar into the bloodstream! We’re in trouble here and we need to run away!”
That’s ine if you’re a caveman running from a bear, but if you’re a desk jockey, that new inlux of sugar is
deinitely not going to be used as emergency fuel for the muscles. Instead, the excessive amount of blood
sugar now cruising through your blood stream is going to trigger insulin, just as if you ate a doughnut or two.
Then there’s exercise. See, sugar is a great fuel in emergencies, and it’s terriic when you need a short burst
of energy. But for most everything else—especially exercise—fat is clearly the way to go.
Exercise demands a ton of ATP, and you only generate a ton of ATP when you burn fat. If you’re a sugar
burner, there’s no way you can keep up with the demand for ATP when you exercise. Sugar burners are rarely
eager to get to the gym. It would be exhausing!

21
TO SUM UP
The botom line is that nothing good comes out of being stuck in sugar-burning mode. Sugar produces
relaively iny amounts of ATP, while fat produces a ton of the stuf.
The irony is that we’ve been taught for years that we need carbohydrates for energy.
In fact, the best, most eicient, most clean-burning, energy-producing fuel is not carbohydrates—it’s fat.
In this program I’m going to teach you how to access that fat that your body—speciically your
mitochondria—are craving.
That’s one craving we want to give in to!

WHAT YOU LEARNED IN THIS CHAPTER

• The “currency” of energy in the human body is a molecule called ATP.

• ATP is generated in the cells, speciically in energy-producion factories called the mitochondria.
• The two primary fuels for making ATP are sugar (glucose) and fat (faty acids).
• Sugar generates much less ATP than fat.
• IGF-1 sends messages to your mitochondria to preferenially select fat over sugar as a fuel source.
• The less ATP you make, the less energy you have (including cellular energy for fat burning).
The more you burn sugar, the more toxic “exhaust” you make. That waste overwhelms the mito-
chondria, causing them to be even less efecive than before at making ATP and burning fat.
• When your body can no longer efortlessly and efecively burn fat, you stay addicted to sugar and
are caught in a vicious circle with a sugar-burning metabolism.

22
 Chapter Four

THE TWIN METABOLIC

DESTROYERS
Look at virtually any disease you can think of—especially the big chronic illnesses like obesity, diabetes, heart
disease—and you’ll ind the twin towers of metabolic damage: inlammaion and oxidaion.
But what doesn't make the headlines is that both oxidaion2 and inlammaion are also directly linked to a
diminished ability to burn fat for energy.
The less fat you burn for energy, the more sugar you burn instead. And, as I hope you’re staring to see, that
leads to less energy, more hunger and more eaing. And you end up fater than ever.
The less fat you "spend" as fuel, the more fat you store—and the fater you get.
That, right there, is a very good reason to lower inlammaion and oxidaive stress.
But that’s not the half of it.

MISSED HORMONAL MESSAGES: THE E-MAIL THAT NEVER ARRIVES

Think about the common experience of sending an e-mail that wasn’t received. What could have gone
wrong?
Assuming you remembered to press “send” and there was nothing wrong with your computer, something
probably happened on the other end. Maybe the e-mail went into the spam folder. Maybe it was captured
by a virus that eats incoming e-mails. Maybe the servers for the recipient’s e-mail account were messed up.
Whatever the cause, the message was never received.
Well, hormones work a lot like e-mail. Even when they’re “sent out” properly, they don’t always wind up
where they’re supposed to go. We saw this in Chapter 2 when we talked about IGF-1, insulin and lepin.
So what causes the cells to not “hear” the fat-burning message of hormones?
Good quesion. And the short answer is membranes.
One of the main reasons hormones don’t get through to the cell is that the receptors on the cell membrane
aren’t working properly. If the receptors are damaged—as they are when inlammaion and oxidaive
damage are present—things are not going to go well.
If the hormonal message gets in at all, it’s likely to be distorted.
If the hormonal message to burn fat and create energy isn’t geing through—or if its efeciveness is
impaired—your eforts to burn fat are going to come to nothing. Your mitochondria won’t be generaing
enough ATP, you’ll have less energy, your hormones will stay out of balance and your fat will remain exactly
where it is.

2 For our purposes, we will be using the terms oxidaion, oxidaive stress and oxidaive damage interchangeably.

23
Before we dig a litle deeper into the details of this oxidaive damage and inlammaion, let’s step back a bit
and take a kind of “high-level” view of how all this impacts your waistline:
1. Sugar and processed carbs raise insulin.
2. Sugar is inlammatory—as is insulin.
3. Insulin causes fat storage—and bigger fat cells create more inlammaion.
4. As insulin goes up, IGF-1 plummets, making it all but impossible for these fat cells to release their
energy.
5. Metabolically acive issue (M.A.T.) is also downregulated so any fat that is released won’t be me-
tabolized efecively.
6. More inlammaion causes more free radicals, which cause more oxidaive damage which contrib-
utes to further inlammaion in a vicious cycle.
7. This vicious cycle damages the cell membranes, eventually screwing up the hormonal receptors that
are parked there.
8. When the receptors are screwed up, the hormonal messages (like those coming from IGF-1) get
screwed up.
9. When the hormonal messages are screwed up, you don’t burn fat.
10. When you don't burn fat, you get fat, REALLY fat.

OXIDATIVE DAMAGE: YOUR BODY RUSTING

If you’ve ever seen rust on metal, you’re familiar with oxidaive damage, even if you didn’t know the
technical name for it.

For those of you who don’t remember high school chemistry (or would understandably prefer to forget
it), electrons travel in pairs and orbit around atoms. Every so oten one of those electrons gets loose and
pandemonium ensues.

The molecule with the unpaired electron—known as a free radical—starts acing like a college sophomore on
spring break—temporarily free from the constraints of dormitory living, he or she goes nuts and will “mate”
with anyone!

Free radicals “hit” on exising, stable pairs of electrons thousands of imes a day, trying to ind an electron
they can pair/bond with; meanwhile, inlicing enormous damage upon your cells, your cell membranes, and
even your DNA.

Free radicals that come from oxygen (known, not surprisingly, as oxygen free radicals or reacive oxygen
species) are the most deadly and damaging. And the cellular, mitochondrial and DNA damage they do
contributes to accelerated aging, and just about every disease that comes to mind.

Now here’s the thing. Mitochondria are making free radicals all the ime, just through the process of
ATP producion. But normally, the mitochondria also contain a ton of homegrown anioxidants—like
glutathione—which help quench any ires the free radicals might be staring.

When the mitochondria are impaired—either because they aren't geing enough oxygen or nutrients, or
because they are injured from inlammaion or oxidaive stress—they can’t make enough anioxidants to
take care of the free radicals they’re generaing.

24
The result? They become even more damaged, less able to respond to hormonal messages, and less
effective at producing energy (ATP). It’s a downward spiral of cellular dysfunction that leaves you with a
ton of fat to burn while the mitochondria—the cellular factories that are supposed to burn that fat—are
unable to burn it.

Okay, that covers oxidaive stress. Now let’s talk about its fraternal twin: inlammaion.

INFLAMMATION: THE SILENT FAT MAKER (AND KILLER)

The problem with sugar burners isn’t just that they can’t burn fat. Sugar burning actually sets of a ire
throughout the body that causes more fat to pile on. And this same ire is now known to be at the heart of
every age-related disease known to man.
I’m talking about inlammaion.
If there’s any one topic that has goten research scienists really excited in the last decade, it’s inlammaion.
As far back as 2004, Time magazine ran a cover story called “Inlammaion: The Secret Killer,” calling it
(accurately!) the surprising link between heart atacks, cancer, Alzheimer’s and other diseases.
They turned out to be right. Inlammaion is a part of virtually every degeneraive disease on the planet.
The thing of it is, there are two types of inlammaion—acute inlammaion and chronic inlammaion—and
they are very diferent in their efect on the body. Barry Sears, PhD, author of the world-famous Zone diet
books, explains the diference succinctly: “Acute inlammaion hurts,” he says. “Chronic inlammaion kills.”
It also makes you fat.

The Two Flavors of Inflammation

Now, everyone reading this probably has personal knowledge of acute inlammaion—that’s what happens
when we stub our toe or get a splinter. The area gets red, swollen with luid, and hurts like heck. And believe
it or not, that’s actually a necessary part of the healing process.
But chronic inlammaion—well, that’s a whole diferent story.
Chronic inlammaion is bad news. Litle injuries—pockets of inlammaion—arise in, for example, the
vascular walls, ulimately leading to plaque.22
You’ll never feel it—but it’s there, creaing consistent, silent—and deadly—damage. Yet most of the ime
it lies under the radar with few symptoms (much like high blood pressure, or diabetes). Just because it’s
symptom-free, though, don’t think for a minute that chronic inlammaion isn’t creaing metabolic havoc.
It’s also a known contributor to obesity.
To make maters worse—obesity itself is a known contributor to inlammaion. How’s that for a vicious cycle?
You know those fat cells siing on your hips, but, thighs and stomach, the ones that contain all that fuel that
a sugar burner can’t access? Well, I’m sorry to say that they actually do a lot more than just sit there and
annoy you. They're actually quite metabolically acive.
Those fat cells are constantly pumping out inlammatory chemicals of their own (such as inlammatory
cytokines). You can think of those fat cells as litle inlammaion factories.
So the more fat you have, the more inlammaion you have. The more inlammaion you have, the more
damage to the mitochondria. The more damage to the mitochondria, the less you’re able to make ATP. The
less ATP you make, the less energy you have, including energy for fat burning.
And, as you've guessed by now, the less energy you have, the hungrier and fater you get.

25
How Does Inflammation Happen? Let Me Count the Ways!
While many things can cause inlammaion, the list of usual suspects is prety short. And at the top of the
list—far ahead of almost anything else—is poor diet.
“The single leading inlammatory trigger is the consumpion of unhealthy food, high in reined sugar
and lour, trans and hydrogenated fats, alcohol, ariicial ingredients, and especially ariicial sweeteners
containing aspartame,” writes Dr. Arien van der Merwe.23 “Packaged and processed foods, especially
those loaded with ariicial hormones, anibioics, colorants and preservaives are also a major cause of
inlammaion.”
By the way, did you noice saturated fat on that list of bad fats? No? That’s because it wasn’t there. No, by
far the most inlammatory “foods” in the typical diet are sugar, trans fats, and—as you’ll learn in Chapter 7—
those “healthy” vegetable oils we’ve all been told to consume so much of.
This is not the place to go into the advantages of an ani-inlammatory diet for fat loss. But it is the place to
point out that of all the foods we consume, sugar is one of the most inlammatory of all. And a high-sugar/
high-carbohydrate diet profoundly increases inlammaion, throwing kerosene on the same metabolic ire
you’re trying to put out.
That’s another reason you’ll be “ixing” your metabolism with a low-sugar / low-starch diet on this program.
Not only does sugar simulate insulin, which drives up inlammaion and drives down IGF-1, but sugar is
inlammatory all on its own.
What’s more, IGF-1 modulates inlammaion. So when you have less IGF-1, your body has a much harder
ime cooling of the ires of inlammaion.24, 25, 26
When you reduce sugars and starches in the diet—guess what? Insulin is reduced, IGF-1 goes up, and
inlammaion is reduced. Oxidaive stress is also reduced. Then your hormones can start to get the right
messages to your cells, and your mitochondria can start burning fat efecively.
But diet isn’t the only way you become inlamed. Environmental toxins lead to inlammaion and oxidaion as
well. I’ll have a lot more to say on toxins later—stay tuned.

PUTTING IT ALL TOGETHER

Being a sugar burner keeps you fat (and sick, ired and depressed) in several ways.
Psychologically, it keeps you craving sugar (in much the same way as smoking creates cravings for nicoine).
Your cells get “adapted” to using that sugar as fuel, and turn down the fat-burning apparatus (enzymes and
hormones necessary for efecive fat burning).
In addiion, the sugar-burning metabolism creates massive amounts of oxidaive damage and inlammaion,
damaging the mitochondrial fat-burning furnaces, further insuring that they won’t funcion properly. That
means less energy (ATP), more cellular damage, a down-regulaion of hormone receptors and a jumbled
hormone symphony that keeps fat-burning messages from being efecively sent and received.
I know. It sounds like a lot—and it is. But if there’s one thing you need to take away it’s that everything is
related. Hormones, stress, toxins, diet, even emoions—all work together to nudge you towards either sugar-
burning or fat-burning metabolism.
One of them makes you fat, sick, ired and depressed.
The other makes you lean, healthy, vibrant and energeic.
On this program, I’m going to show you how to simply opimize all of the pathways that will lead you to the
later! But irst we need to talk about glycaion—and how it makes your body into a sugar factory.

26
 WHAT YOU LEARNED IN THIS CHAPTER

• Oxidaive damage and inlammaion are directly linked to a diminished output of energy (ATP). And
ATP is required for fat burning, as well as every other acivity.
• Oxidaive damage and inlammaion damage the cells’ ability to respond to hormonal messages.
• Hormonal messages are received by receptors that live on the cell membrane. Both inlammaion and
oxidaive damage harm those membranes and the receptors that live on them, interfering with the
hormonal messages you need for a fat-burning metabolism.
• Oxidaive damage happens when rogue molecules called free radicals damage your cells and your
DNA. This is akin to “rusing” from within.
• Inlammaion occurs when your immune system runs amok, and starts seing ires all over your body.
• Fat cells produce inlammatory chemicals. The more fat you have, the more inlammaion you have.
The more inlammaion you have, the more damage to the mitochondria, the energy factories within
the cell. The more damage to the mitochondria, the more fat burning is impaired.
• IGF-1 modulates inlammaion directly, so the less you have the harder it is to cool down the ires
blazing in your body.
• Processed foods, sugar, trans fats, added hormones, anibioics, colorants, preservaives, chemicals,
poor nutriion excess stress, lack of sleep and toxins all contribute to oxidaive damage and inlamma-
ion, thus reducing your ability to burn fat efecively.
• Being a sugar burner keeps you fat, sick, ired and depressed. It creates massive amounts of oxidaive
damage and inlammaion, damaging the mitochondrial fat-burning furnaces.

27
 Chapter Five

IS SUGAR GUMMING UP YOUR GAS TANK

Want to know the most destrucive thing you can do to a car engine?
Pour sugar in the gas tank.
When you put sugar in a gas tank, you basically blow out the engine. The fuel can’t burn cleanly. The whole
mechanism gets sicky and gummed up.
The car owner is, needless to say, seldom amused.
When you pour sugar in your body, it's basically the same thing. You gum up your internal combusion
engine—your metabolism—and you get fat. This process is called glycaion.
Glycaion is what happens when excess sugar in your bloodstream hooks up with slippery proteins making
them sicky, and, ulimately, turning them into toxic litle molecules that efecively turn of your fat burning
engines. And help to keep you a sugar burner—big ime.

WHY SUGAR AND PROTEIN DON’T MIX

Here’s how glycaion works. Proteins in the bloodstream look like litle tadpoles. And they’re just as slippery.
These litle slippery substances can travel easily throughout the bloodstream, geing in and out of ight
narrow places (like small blood vessels).
Think of a visual image for sugar—I vote for coton candy.
Now put those things together—coton candy and a nice slippery protein like a tadpole. This is glycaion,
which is really just the technical term for “sicky”—it’s the chemical reacion that happens when sugar
molecules bump up against protein.
When that “sickiness” happens too much in your body, it’s bad news for fat-burning. When you eat a
high-sugar diet—or a diet that converts to sugar quickly—meaning a diet rich in bread, cereal, pasta, rice,
potatoes and all the other processed carbs—that excess sugar gets right into your bloodstream.
Insulin’s job is to remove that excess sugar from the bloodstream, but when the hormonal symphony isn’t
playing in tune, that system doesn’t work so well. Which leaves you with a heck of a lot of excess sugar in
your bloodstream.
Inevitably, some of that excess sugar starts bumping into the slick proteins and gumming up the works. These
sugar-sicky proteins are now called glycated proteins.
Glycated proteins are toxic and make your cellular machinery run less eiciently. They exhaust the immune
system. And they contribute mighily to the diseases of aging, and even to aging itself.
But here’s what else they do: they overwhelm the mitochondria, the main fat-burning factories in the cell.
And that alone is guaranteed to keep your metabolism running on sugar, your skin wrinkly and your belly
bulging.

28
HOW TO AGE (AND GET FAT) QUICKLY IN ONE EASY LESSON
Glycaion is happening in your body every single day. And it ages you just like the hot noonday sun ages
unprotected skin.
Eventually, these sugar-coated, sicky proteins clump together in bunches and form what scienists call
AGEs—which stands for advanced glycaion end products—parially because these proteins are so involved
in aging the body.
I like to think of it as “losers” atracing “losers”—the result of which are AGEs, a kind of “super-loser.”
These rather disgusing, insoluble masses of linked, damaged proteins—these free-radical generaing
factories—accumulate everywhere—in the skin, the brain, the nervous system, the vital organs, the vascular
system—and they do exactly what their name implies. They age you, and they make you fat.
Glycaion and oxidaion are actually two sides of the same coin. Glycated proteins generate the very agents
of oxidaive damage—free radicals. These, in turn, create more damaged proteins which then hook up with
one another and become AGEs, producing even more free radicals and more inlammaion, and coninuing
this awful cycle of inlammaion, destrucion, metabolic damage and aging.
Interesingly, a few new studies27, 28 have shown that as AGEs in the blood go up, IGF-1 goes down.. This
makes sense since AGEs are created by having too much sugar in the blood, which drives up insulin and
drives down IGF-1 producion.
Even more fascinaing is a study published earlier this year that suggests IGF-1 may be directly implicated in
glycaion and that a decline in IGF-1 could be a driving factor in the accumulaion of glycated proteins in the
blood.29 If this inding is borne out by more research, it will be proof posiive that IGF-1 impacts a broad array
of biochemical processes that impact not only weight gain, but your overall health at every level.
The take-away point here is that glycaion, oxidaion and inlammaion reinforce themselves in the nasiest
of vicious circles, crippling your metabolism and aging you faster, and your levels of IGF-1 are a driving factor
in this process—the more you have the less oxidaion, inlammaion, and glycaion you tend to sufer from.
The reality is a small amount of glycaion can’t be helped—it's happening in your body all the ime—and if
only a small percentage of your protein is “gummed up,” it’s no big deal.
But for sugar burners the problem is of paricular concern because all that sugar loaing around your body
virtually guarantees you’re going to have a lot more glycaion. This inlames your body, damages your cells,
and inhibits your hormonal symphony.
Now your mitochondria become overwhelmed. They simply can’t funcion properly. ATP producion slows
(and your energy along with it). Your body shits further and further into sugar burning, sputering along,
using this toxic fuel like an engine trying to run on sugar-coated gasoline.
The result? You stay fat, sick, ired and depressed.
But here’s the good news: glycaion—and its damaging impact on all systems in the body—is something you
can actually do something about.

29
HOW YOUR METABOLIC MACHINERY GOT SO GUMMED UP
Sharp-eyed readers that are paying close atenion may have begun to connect the dots.
What element in the diet causes hormonal disrupion, sending insulin through the roof, causing IGF-1 to
plummet, dysregulaing lepin, and seing you up for a sugar-burning metabolism while shuing down fat-
burning?
What element in the diet contributes to inlammaion and oxidaion?
And what element in the diet could possibly be responsible for the consistently elevated blood sugar that
ulimately leads to glycaion, causing even more inlammaion and more mitochondrial damage and a
further impairment of fat burning and energy producion?
Altogether now: It’s sugar, and foods that convert to sugar in a heartbeat.
In secion 2, we’ll be talking about the efects of sugar in a litle more depth, but it’s important to know for
now that sugar is at the scene of the crime in virtually every single process that damages your body’s ability
to burn fat.
Sugar is inlammatory, it creates oxidaive damage, it causes glycaion, it disrupts the hormonal symphony
and sends the wrong hormonal messages. And it compounds all that by damaging the ability of the cells to
receive the hormonal messages in the irst place.
Remember that the next ime you’re tempted to ask, “What’s the harm in a litle sugar?”
Ingesing Ready-Made AGEs
But sugar isn’t the only way you can end up with glycated proteins in your bloodstream. Cooking foods
at really high temperatures results in what’s called the browning efect, which is simply another term for
glycaion. Another way you get ready-made AGEs in your diet is through carmelized foods. When you eat
that stuf—delicious as it may taste—you’re basically eaing pre-made AGEs whole. You’re welcome.
Stress Turns You Into a Sugar Factory
But, alas, it’s not just what you eat that causes glycaion. It’s also how you live—speciically, how stressed
you are. We saw this in the case of one of our own team members, who eats as well as anyone I know, works
out rouinely, gets plenty of sleep and whose blood sugar and insulin measurements were just ine. But—and
here’s the detecive story for you—his hemoglobin A1c was disturbingly elevated.
Hemoglobin A1c is an important marker for long-term blood sugar, and measures the amount of elevated
blood sugar over ime. Doctors use Hemoglobin A1c scores of over 6 to diagnose diabetes. How did our team
member’s blood sugar get so high?
Simple. Stress was causing him to burn sugar for its quick impact. Through a process called gluconeogenesis
(the making of new glucose from non-sugar sources), his body was breaking down it’s own M.A.T. to produce
a lood of sugar for an emergency that never came! His blood was looded with glucose, that lead to more
glycaion, and his hemoglobin A1c skyrocketed.
Case closed. Stress maters. And in more ways than we might think. I think stress is so important that I
consider it one of the ive major pathways to a fat-burning metabolism, which is why I devoted an enire
chapter to it in this program.
We’re going to get to those ive pathways in just a few minutes. But irst I want to talk to you about the real
pifalls of diein.

Because if you know what they are, it’s a lot easier to avoid them.

30
 WHAT YOU LEARNED IN THIS CHAPTER

• Excess sugar in the bloodstream bumps into slippery proteins, causing them to become sicky and dys-
funcional. This process is called glycaion.
• The new sicky proteins clump together to form damaging compounds called AGEs (advanced glyca-
ion end-products).
• AGEs generate free-radicals, causing more damage to the mitochondria, and ulimately harming their
ability to burn fat.
• This contributes to an ongoing cycle of inlammaion and oxidaive stress that further compromises
the ability of your body to burn fat efecively, ensuring that you will stay in sugar burning mode.
• Glycaion leads to fat gain by causing damage to the mitochondria.
• The major cause of glycaion in the body is sugar and fast-burning carbs in the diet.
• IGF-1 may is also be a key player in glycaion. When levels are low glycated proteins accumulate more
quickly in the blood.

31
 Chapter Six

THE 3 MAJOR PITFALLS OF

TRADITIONAL DIETING
Right about now you may be asking, “Why do so many diets fail so miserably?”
That’s what this chapter is all about.
Many diets fail because—whatever other good things there may be in those diets—they do not help you
make the shit to a permanent fat-burning metabolism. You’ll see what I mean in a minute when we talk
about the three most common pifalls of convenional diets.
In this chapter, you’ll also learn why The Metabolic Factor is diferent. You’ll see how The Metabolic Factor
speciically avoids the common pifalls of convenional dieing—those same pifalls which doom you to
sugar-burning hell.

WHAT HAPPENS WHEN YOU GO ON A DIET

To get a clearer picture of why dieing is oten (if not always) doomed, let's go back in ime a bit to see how
the human metabolism adapted to the condiions under which we evolved over the last, oh, 100,000 years
or so.
Our Paleolithic ancestors hunted or ished for what I’ve afecionately call the Jonny Bowden Four Food
Groups: Food you could hunt, ish, gather or pluck. They ate these foods when they could. They didn't have
set meal imes.
Our metabolism adapted under feast or famine condiions. That's why we humans have an exquisitely tuned
system designed for storing calories—we needed to be able to survive when food was scarce.
Fast forward to the present. Now you’ve got those terriic fat-storing genes, so wonderfully suited to an
environment of scarcity and extreme acivity, and so supremely unsuited to the environment of the food
court at the mall and the 24-hour food mart.
So you get fat. No surprise there. It’s what your genes were designed to do. But you want to do something
about it. So you go on a convenional diet.
You don’t necessarily change the composiion of the foods you eat; you just eat less of them. You follow all
the standard advice about “eaing this, not that” which basically tells you how to eat less calories but not
diferent calories.
But when you just cut calories, without paying atenion to what foods they come from, you run smack dab
into three of the biggest dieing pifalls that ulimately just make you fater than you were prior to staring
the diet in the irst place.

32
PITFALL #1: YOUR METABOLISM SLOWS DOWN AND IGF-1 DROPS
Now that you’re eaing less calories, the irst thing that happens is lepin—the hormone responsible for
telling the brain “stop eaing, dude, your tummy is full!”—goes down. Low lepin is a powerful signal to eat.
When lepin drops, your body believes it’s starving, so it slows down your enire metabolism by lowering
thyroid producion. Remember when we talked about the relaionship between lepin and thyroid? Well,
here’s why it’s so important: your “engine idle” slows down when thyroid producion is reduced.3
This means your enire metabolism is suppressed. When that happens, your IGF-1 drops. That means your
M.A.T. shits into a lower gear, and your ability to burn fat slows down since your body is now running on the
least amount of fuel necessary to keep it alive. But it’s not only fat burning that’s impacted. Your thinking
slows down, your digesion grinds to a halt-- even your heart is weakened.
Like a movie director who suddenly has his operaing budget cut, your body’s cuing all the non-essenials
and spending its limited energy keeping basic funcions going. Your caveman genes think there’s a famine,
and they’re running the show.
Then, to complicate maters even further, when your cavemen genes think there’s a famine they don’t just sit
there and fume about it—they send out powerful chemical signals to turn fat storage up.
This makes total sense from a survival point—store every drop of energy you can!—but it’s sheer hell if
you’re trying to shed body fat. Now you’re storing fat more efecively than ever at the exact same ime that
your metabolism is slowing down. And that’s exactly what you don’t want to happen when you diet.
But it does.
And it may well be one reason it’s so darn easy to gain back all the fat you lose (and more) the minute things
return to how you were eaing before you went on a diet.
Ater all, your metabolism has slowed down and you’re not burning fuel at the same rate as before the diet
(since your body thinks you’re in a famine). Your ability to store fat—just as a pure survival tacic—has gone
up, up, up. Your body is on high alert, waiing eagerly for some extra calories so it can pack some fat back on.
Now you go of your diet. Want to guess what happens?
You gain back all the fat back, and then some.
You are eaing the same amount of calories as you did before you dieted; the only problem is that now your
body requires less food. It’s cut its operaing budget, so to speak, and is running on less calories than before.
Your previous level of calorie intake is now seen to be excessive. And the excess calories have to go
somewhere—and guess where? Your hips, belly, thighs and but, and anywhere else you can think of where
you don’t want extra padding!
So the average diet is actually designed to make you fail at burning fat. It slows down the exact processes you
need to get that stubborn fat of your tummy, thighs and hips.
And I’m sorry to say the problems don’t end there. Nope. They’re just beginning …

PITFALL #2: YOUR BODY EATS ITSELF

Yes, I know that sounds disgusing, like I’m talking about some kind of lesh-eaing virus from a Wes Craven
lick, but it’s actually what happens and here’s how.

3 This isn’t always a bad thing—but it is in this situaion!

33
Dieing is a huge stressor on the body, and the deining physiological feature of stress is a release of corisol,
one of the three main stress hormones produced by the adrenal glands.
Why does your body pump out all that corisol when you’re dieing? Because it thinks you’re starving! And if
you’re trying to lose body fat, that’s not a good thing.
See, corisol is the hormone that will get you out of an emergency (hence it’s nickname, the ight-or-light
hormone). One way it does this is to raise blood sugar. Think about it—if you’re on the African Serengei
and suddenly have to run like hell from a saber-toothed iger, you need a fast bolt of immediate energy for a
sprint (which would be sugar).
Now imagine what happens when you’re on a diet.
First, your stress hormones rise. Second, you’re on a diet so you’re not eaing as much sugar, which is what
corisol is looking for, because sugar can be turned into energy the fastest to save the day. Corisol will
use anything in its bag of tricks to raise your blood sugar so it can keep you alive in what it perceives as an
emergency.
One of the things it does to accomplish this is to break down muscle, because the amino acids that make up
the protein in muscles can be readily converted by the body into glucose (sugar), as we previously discussed.
Essenially your body eats up its own M.A.T.—muscle, connecive issue, bones, even your organs—in its
atempt to get more sugar at any costs.
This is kind of like burning the sails on a sailboat if you’re in the middle of the ocean and desperately need
ire to stay warm. It’s a really bad idea under normal circumstances, but in a life and death situaion, it may
be the only course of acion.
Corisol breaks down muscles because your body perceives this crazy diet of yours as a famine, and that
deinitely qualiies as an emergency from an evoluionary standpoint. The thing is, you’re not in a real
emergency, at least not one that threatens your survival.
But since the body thinks that’s what’s happening, corisol keeps creaing more sugar, which ulimately
winds up as fat. And you’re let losing ground on your diet and wondering why it stopped working.
If all this weren’t bad enough, you’ve now got an added problem to contend with: a reducion in muscle
mass. (Remember, corisol broke down some muscle in a desperate efort to create more sugar.)
Since muscle burns a lot more calories than fat does (ater all, it's where most of your energy-producing
mitochondria are), your resing metabolic rate—meaning how many calories you burn while just lounging
around—has just efecively slowed down. You now have less muscle, and muscle burns more calories than
fat.
You go back to your old way of eaing but you now have less “calorie-burning machinery” (muscle). This
leaves you in almost the idenical situaion from Pifall #1 in which your hormones directly cause your
metabolism to slow down.
You eat less, but your metabolism is slower. You have less M.A.T., so you are burning less calories. Fat loss
comes to a standsill, you eat even less, you become frustrated and you give up!
No wonder it’s so easy to pack the blubber back on.
And because you’re already a conirmed sugar burner, all the energy that’s already in the fat cells stays right
where it is, and remains unavailable to your metabolism. To coninue the sailboat analogy, it would be like
you had a ton of wood in the stowage space, but that room is painted shut!
Which all leads me to the last pifall of tradiional dieing …

34
PITFALL #3: KEEPING THE FAT OFF IS NEXT TO IMPOSSIBLE
When you really understand all the hormonal and metabolic forces working against you in a convenional
diet, it’s a wonder that anyone gets anywhere using sheer willpower. Because, really, in the long run,
willpower doesn’t stand much of a chance against the idal wave of hormonal signaling.
In the convenional dieing situaion we’re talking about, your lepin is going to drop like a rock, meaning
the brain is geing a powerful signal to eat, eat, eat! Meanwhile, grehlin—the appeite reinforcement
hormone—is now elevated, reinforcing the hunger signals of decreased lepin.
Your thyroid producion has dropped down, meaning your metabolism is slowed and whatever you do eat
is likely going to wind up stored as fat. Meanwhile, you’re pumping out corisol like the Exxon Valdez spill so
you’re totally wired and stressed out from the biochemical catastrophe you ind yourself in.
So you grit your teeth and rely on your willpower to get you through this horrible diet, which you can’t wait
to be over.
Willpower, Willpower, Who's Got the Willpower?
Now here’s the deal with willpower: It’s like hanging from a ledge by your ingerips. Eventually you let go.
Look, I’m all for developing willpower. It’s a skill that we actually can pracice and use. If you are familiar with
my work, you may remember that I’ve been addicted to half the things in the Physician’s Desk Reference.
I know a litle bit about addicion and willpower, and no one has more respect for self-discipline than I do.
(Not that I have that much more self-discipline than anyone else, but at least I have a healthy respect for it!)
But here’s what’s diferent about self-discipline and food.
You can get of drugs and never use them again. You can stop drinking—or smoking—and ater a nasty litle
withdrawal period, you never need look at (let alone indulge in) those substances again.
But you can’t do that with food. Which makes food—speciically sugar—one of the hardest possible
addicions to break.
Let’s be real. The feeling of being deprived of your favorite foods—especially since you sill have to eat and
those foods are always around—can be a huge challenge. What’s more, it can afect your mood. You become
grumpy and depressed and even more suscepible to cravings for foods that will knock you right back into
“fatdom” faster than you can say “Krispy Kreme.”
What follows is the all-too-oten inevitable rebound binge and another round of dieing and … well, you
know the story. You’ve probably lived it.
How do you avoid all three of these pifalls that seem inevitable? Are we all just doomed to gain fat as we
age?
Of course not.

35
THE SOLUTION TO TRADITIONAL DIETING
The Metabolic Factor takes into account the three pifalls of tradiional dieing and prevents every one of
them from happening. It does this by:
1. Using speciic food paterning to fake out your body’s fat-storing strategies.
2. Prevening the metabolic adaptaion that happens with tradiional dieing, leading to the dreaded
plateaus and inevitable regains.
3. Ofering you an easy way to stop relying on willpower. The soluion is so simple it's almost mind-
numbing: You get to eat all the foods you love.

The pifalls of convenional dieing are avoided, and your days as a sugar burner are numbered.
Let the fat-burning games begin!

WHAT YOU LEARNED IN THIS CHAPTER

• A standard, American diet of high carbohydrates and low fat virtually guarantees that you are “train-
ing” your metabolism to run on sugar.
• Cuing calories rarely works since you are not changing the quality of the food you eat, just the
amount.
• When you eat less calories, lepin drops, creaing a powerful signal to eat. In addiion, the hunger-
simulaing hormone ghrelin, goes up.
• Dieing is a huge stressor on the body, and triggers the release of corisol, which can eventually lead
to your body “eaing itself”—breaking down valuable muscle issue and lowering your metabolic rate
even further.
• Long-term compliance on diets is diicult
• The strategic use of high-carbohydrate meals during the course of the New You in 22 program pre-
vents the metabolic adaptaion that can occur with convenional diets, oten leading to plateaus and
fat gain.

36
 SECTION 2:
THE 5 PATHWAYS TO
OPTIMAL FAT BURNING

37
 Chapter Seven

PATHWAY #1
NUTRITION: THE GRANDDADDY
OF HEALING
My nutriion mentor, the late, great Robert Crayhon, once said this about nutriion:
“The two great dangers with nutriion are thinking it does nothing—and thinking it does everything.”
Fact is, as you’ve learned in this program, nutriion alone won’t ix a sugar-burning metabolism. That’s why
this program targets each of the ive most powerful pathways to a fat-burning metabolism—nutriion, stress,
sleep, detoxiicaion and exercise.
Nutriion might not do everything, but make no mistake: it’s sill the granddaddy of all the pathways, the one
that inluences every one of the biochemical and metabolic problems we highlighted in secion one.
Nutriion is deinitely the most important pathway to becoming a fat burner, reversing aging and staying
healthy. It’s just a no contest.
Let’s look at the top ive ways that nutriion runs the show.

#1: FOOD INFLUENCES YOUR HORMONES

One of the biggest lessons Barry Sears, PhD, taught me over twenty years ago was that food has a hormonal
efect. We’ve already seen how some foods can send insulin (your fat-storing hormone) through the roof,
while other foods don’t.
And remember that when insulin is elevated—and when it’s doing the lion’s share of cell messaging—our old
friend IGF-1 takes a hike. IGF-1 is the hormone we want delivering its messages at full volume, since those
messages are the ones that say, “burn fat,” “build and repair muscle”, “grow young”, and “acivate M.A.T.”
When we lower insulin (by food choices) we automaically make it possible for IGF-1 to get in there and do
what it’s supposed to do, instead of siing helplessly on the sidelines.
So just by your food choices alone, you can direct hormonal traic in favor of less insulin (less fat storage)
and more IGF-1 (more fat burning).
That means you'll turn from a sugar-burning monster into a fat-burning machine.

#2: WANT ENERGY? FEED YOUR MITOCHONDRIA RIGHT!

Ever wonder why when you eat too much sugar your energy plunges not too long aterwards? Well, maybe
you’re inally beginning to understand why …

38
Eat food that converts to sugar quickly and you get a spike of energy as your cells gobble up as much of that
sugar as they can, just like a rat that’s addicted to cocaine will scamper across the cage to get his ix.
As we’ve seen, elevated blood sugar is followed by a surge of insulin which eventually manages to drag your
blood sugar down to the basement, leaving you completely drained of energy, a foggy brain, and saddled
with an insaiable craving to go eat more sugar or sugar-like food.
What’s more, when you feed your body sugar—or the equivalent of it in the form of pasta, rice, potatoes,
bread, cereal—your mitochondria never get a chance to really strut their stuf and show you what they can
do with fat. The cells are too busy stuing themselves with sugar.
When this happens, your mitochondria are like the men in that old Maytag® dishwasher commercial—they
have nothing to do. (Nothing, that is, except be damaged by the inlammaion and oxidaion caused by high-
carb diets, about which more in a moment.)
The point is that when you eat badly, energy producion sufers. Seriously. And as we’ve seen, energy—
the cellular energy we know as ATP—is needed for every single biochemical process in the human body,
including fat burning.
Less energy means less fat burning.

#3: FOOD CAN FUEL THE FIRES OF INFLAMMATION

Sugars—in fact, high-glycemic carbohydrates in general—increases inlammaion.30 And inlammaion keeps
you locked in a sugar-burning metabolism causing fat to pile up everywhere. So we need to turn down
inlammaion, and that means dramaically reducing our intake of sugar.
But there’s a lot more to inlammaion than just sugar.
In fact, one of the most inlammatory things we consume on a regular basis is not sugar at all. I’m talking
about vegetable oil.
Overconsumpion of vegetable oil—a relaively recent development in the human diet—ips the
inlammaion/ani-inlammaion balance scale so strongly that it looks like a seesaw with an elephant on one
end and a gerbil on the other.

Oils and Inflammation

Yup, good old “healthy” polyunsaturated oil, the kind the health dictocrats tell you to consume by
the barrelful—soybean oil, corn oil, salower oil, cotonseed oil, sunlower oil, you name it—is ultra-
inlammatory.
These so-called innocent oils are contribuing to the breakdown of your mitochondria and your ability to
burn fat. Here’s how it works.
Our bodies make inlammatory chemicals (series 2 prostaglandins), and they make ani-inlammatory
chemicals (series 1 and 3 prostaglandins).
We make the inlammatory chemicals out of omega-6s (vegetable oils) and we make the ani-
inlammatory chemicals out of omega-3s (ish oil, laxseed oil). Both omega-6 and omega-3 are technically
polyunsaturated, but there’s a world of diference between them.
You do need both—and if our diets contained an equal amount of each of them, everything would be hunky-dory.
But it’s not.

39
The ideal nutriional raio of omega 6 to omega 3 in the
human diet—and we know this from studies of
hunter-gatherer socieies—is about 1:1.31 Nerd Alert
Would you like to know what we’re actually consuming? While we’re on the subject of saturated
A whopping 16:1 in favor of the inlammatory omega- fat, let me say that I’m irmly in the camp
6’s.32 And that’s being conservaive, since in many that believes this is one of the most wrongly
areas of the country (and the world) it’s as high as demonized foods in our diet. Saturated fat
20:1 or even 25:1. from healthy whole foods such as grass-fed
That’s right, we’re consuming between 16-25 imes meat, free-range eggs, coconut and palm oil
more inlammatory omega-6s than we are ani- is perfectly safe and will not lead to heart
inlammatory omega-3s. disease.

That would be like having two armies—the In fact, as my colleague Stephen Sinatra,
inlammatory army and the ani-inlammatory army— MD, and I point out in our book, The Great
and giving the inlammatory army 1600% more Cholesterol Myth, a growing body of research
funding! has completely vindicated saturated fat in
terms of having any real role in heart disease.
Where are all those extra omega-6s coming from?
One analysis was jointly done by
You guessed it. Vegetable oil.33 researchers at Children’s Hospital Oakland
That’s why it burns me up every ime I hear some Research Insitute and Harvard, and reviewed
know-nothing dietary expert deine “bad” fats as 21 studies that including over 347,000
being the same thing as “saturated fats.” They are people who were followed for between ive
most deinitely not the same thing. The worst thing and twenty-three years. The conclusion?
we have to fear from fat in our diet is not saturated How much saturated fat people ate predicted
fat but trans fats and damaged fats (fats that have absolutely nothing about their risk for
been used over and over again for frying in fast food cardiovascular disease or stroke.
restaurants). In the researchers’ own words, “There is
And we need to be much more concerned about the no signiicant evidence for concluding that
amount of omega-6 (vegetable oil) we’re consuming, dietary saturated fat is associated with an
especially since most of it is processed within an inch increased risk of coronary heart disease or
of its life and stripped of any possible nutriional cardiovascular disease”.1
beneit. 1
htp://ajcn.nutriion.org/content/91/3/535.
The botom line is too much vegetable oil contributes abstract
to inlammaion; inlammaion keeps you in sugar-
burning territory. And that’s exactly where you don’t
want to be.
In case you hadn’t guessed by now, you won’t be seeing an awful lot of vegetable oils in the recipes for The
Metabolic Factor. Instead you're going to eat luscious grass-fed buter and coconut oil, and other wonderful
saturated fats that have been shown to reduce your inlammaion, keep you saiated and help you burn fat.
Relax when you see those fats in the recipes. They’re not going to hurt you at all!
Now another food we need to discuss when it comes to inlammaion is gluten.

How to Set Your Body on Fire with Bread

In the last few years, two books have come out that I consider to be among the most important books on
nutriion writen in the last decade.

40
One of them, Wheat Belly, is by cardiologist William Davis, MD. The other, Grain Brain, is by the preeminent
integraive neurologist of our ime, David Perlmuter, MD. And what both these books have to tell us about
grains will set your hair on end.
This isn’t the place to go into the many things that grains do to our body, but it is the place to menion the
connecion between gluten and inlammaion. This connecion could be adding inches to your waistline with
you even knowing it.
Gluten—as you may know—is a component in grains, predominantly in wheat, but also in barley, rye, spelt,
kamut and—more oten than we'd like—oats, only because of cross-contaminaion with gluten grains. And
what gluten does to the human body isn’t prety.
“Research has shown that the immune system’s reacion to gluten leads to acivaion of signaling molecules
that basically turn on inlammaion,” writes Perlmuter.
“Wheat products elevate blood sugar levels more than virtually any other carbohydrate,” writes Davis.
“[That’s] why eaing a three-egg omelet that triggers no increase in glucose does not add to body fat, while
two slices of whole wheat bread increases blood glucose to high levels, triggering insulin and growth of fat,
paricularly abdominal or deep visceral fat.”
Both of these superb books are very clear on one thing: the wheat we eat today is not your grandma’s
wheat, and deinitely not the stuf that looks like those beauiful pictures we’ve all grown up seeing, “amber
ields of grain” gently swaying in a Midwestern breeze.
“Modern food manufacturing, including bioengineering, have allowed us to grow grains that contain up to
forty imes the gluten of grains culivated just a few decades ago,” says Perlmuter. “And one thing we do
know: Modern gluten-containing grains are more addicive than ever.”34
So you won’t be seeing a ton of grain-based recipes on this program. I don’t say, “you can never eat
grains”—I wouldn’t say that about any food. But I don’t believe they are the benign, always-healthy
substance that the diet dictocrats have told you they are. For many people, grains may be—and oten are—a
powerful modulator of inlammaion.
That’s one reason grains actually prevent you from becoming a fat burner!
And let's not forget that nutriion doesn't only impact inlammaion, it also inluences the whole evil set of
triplets—inlammaion, sure, but also oxidaion and glycaion.

#4: FOOD IS YOUR MOST POWERFUL WEAPON AGAINST OXIDATION

The foods we choose are one of the most important ways we can do damage control on oxidaion. Why?
Because food and supplements are our only external sources of anioxidants.
So no mater how that oxidaive damage happens in your body, it almost doesn’t mater, because the
medicine needed to heal it is going to be the same: anioxidants. And—if you’re eaing and supplemening
intelligently—you’re geing a ton of them.
Noice I said “if.”
Anioxidants are one reason I feel so strongly about vegetables and fruits—especially brightly colored berries
such as raspberries and blueberries.
I know it’s possible to burn fat on a very low-carb diet that doesn’t include them—ater all, the fat-loss part
(at least at the beginning) is about controlling the hormonal symphony, paricularly IGF-1, lepin and insulin.
And you can keep insulin quite low and IGF-1 nice and high with just fat and protein.

41
But why should you? Vegetables have nearly no efect on blood sugar and are virtual nutriional
powerhouses, literally shoveling anioxidant protecion into your bloodstream with every bite.
That's why I want you to eat vegetables—because of the iber, the nutrients, the anioxidants, the
phytochemicals, and all the other health-giving compounds found in the plant kingdom.
And if you need to bring it back down to pracicaliies, remember what oxidaive damage does to your
mitochondria. (Hint: the key word is damage.) When your mitochondria are damaged, they won’t perform
properly, which means they won’t be burning fat efecively. You’ll have less energy, your cells will rely more
on sugar, and the whole miserable cycle will coninue.
So you can think of anioxidants as “cellular defenders,” an army of compounds that will protect your cells
(not to menion your DNA) and make sure your energy-burning mitochondria remain a bunch of happy, fat-
burning campers.
Finally we have the last enemy of the fat burning metabolism, glycaion.

#5: DON'T LET YOUR FOOD "AGE" YOU

Glycaion, you’ll recall, is what happens when sugar gums up the gas tank, ulimately causing nasty litle
inlammatory, oxidized molecules called AGEs.
These AGEs, in turn, cause even more oxidaion and inlammaion, more mitochondrial damage, more
interference with the hormonal message, and more insurance that you’ll stay a sugar burner ... and fat.
And how do you think all that excess sugar gets into the bloodstream to create the glycated proteins and,
ulimately, the AGEs in the irst place?
Exactly. Through diet. And in the case of glycaion it happens in two insidious ways.
First, by eaing the food that keeps bumping your blood sugar up. The more sugar loaing around the
bloodstream, the more opportunity for some of it to glom on to proteins, making them sicky and ulimately
leading to AGE formaion.
That’s bad enough. But the other way we increase AGEs through our diet is to just swallow those bad boys whole,
which is exactly what we do when we eat highly caramelized, or browned foods. The “hooking-up” of protein and
sugar doesn’t only take place in the bloodstream—it can also take place in the frying pan. And frequently does.
So you see, nutriion really is the Macdaddy of the pathways to health. Remember, “Depression is not a
Prozac deiciency.”35 If you give the body what it needs, nine out of ten imes it will make the compounds you
need it to make (including hormones and hormone receptors), and if you feed it the fuel that it was “meant”
to be fed, everything works beter.
And that includes your mitochondria, and it includes your cell membranes, both of which are absolutely vital
for an eicient, fat-burning metabolism.

SO WHAT’S THE CONCLUSION? NOT WHAT YOU MIGHT THINK!

If ater reading all this, you’re prety sure I’m going to recommend a low-sugar, low-starch diet for the rest of
your life, you’re only parially right.
See, a diet like that—which, by the way, is a very healthy way to eat—has some potenial pifalls. We’re going
to avoid those pifalls by strategically harnessing the power of insulin and IGF-1, as I menioned in the last
chapter.
So let's look a litle more carefully at how we are going to do this.

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ALL LOW-CARB DIETS ARE NOT CREATED EQUAL
When you signiicantly reduce carbs, you have to replace them with something else, and there’s only two
other “something else’s” to consider: fat and protein.
Some folks in the low-carb community believe we should replace most of those carbs (sugars and starches) with
more protein, while others believe we should replace them with more fat. Both make very persuasive cases.
I’ve taken a middle ground posiion on this one and here’s why. I do believe we need a certain amount of
protein at each meal to get the real metabolic advantages of protein.
On the other hand, I’m concerned with the potenial insulin-raising efects of excess protein, something that
does not occur with fat. As exercise physiologist and legendary ultramarathoner Stu Mitleman once told me,
“To burn fat, you’ve got to eat fat.”

What You'll Eat to Burn Fat on This Program

Your eaing program for the irst ten days of this program is going to be this …
Higher fat, moderate protein and low carbohydrate.
You’ll get the metabolic simulaing and muscle building efects of the protein, but without the danger of
insulin spikes. In fact, by going low-carb and consuming almost no sugar you’ll be driving your overall insulin
level way down, making room for IGF-1 to acivate your M.A.T. and send its fat-burning signals.
You’ll also be consuming healthy fat, which is, ater all, your best energy source. I tell you this because it is
criically important that you do not try to do a low-fat version of this program. That’s exactly the opposite of
what I want you to do and will work directly at cross-purposes with our intended goal, which is to get you
into fat-burning mode and out of sugar-burning hell.
Then, ater ten days on a higher fat, moderate protein and low carbohydrate diet, you're going to have a carb
feast.
Yep, you read that right. Ater ten days you're going to do a carb feast.
Your Secret Weapon Against Being Stymied By Fat-Loss Plateaus
The carb feast is your secret weapon against the body’s uncanny ability to igure things out. It allows you to
avoid all of the metabolic adaptaions and other pifalls I described in the last chapter.
By including strategic carb feasts in this program we will “reill your carb stores, crank up your metabolism,
and give your mind a break,” as John Keifer, the undisputed guru of carb-cycling systems puts it. “Several
studies show that because of the change in enzyme producion that occurs in your body throughout your
low-carb days, gaining fat on a carb night is nearly impossible.”36
Here’s how it works in a nutshell. You eat really low carb for a period of ime, which accomplishes two
things: One, it depletes your glycogen (stored sugar) stores, which is important because it's harder to burn
fat for energy when your body has plenty of it stored as carbs. Two, it trains your body to run on fat, or fat
metabolites. So far so good.
But before you can become fully adapted with the slowdown in metabolism that oten follows, we’re going
to suddenly spike insulin levels temporarily with a big old carb meal (which can—and should—include some
fabulous desserts). And these carb meals are absolutely delicious—Pasta Bolognese, Barbecue Beef Burger
with Sweet Potato Fries, and Chicken Fried Rice.
Normally, this is what we don’t want to do (spike insulin) but that’s when we’ve been spiking it with every
meal we’ve eaten since kindergarten! Now we’re trying to spike it temporarily for a speciic purpose.

43
Spike that insulin with a high-carb meal and boom, up goes your lepin. Now you’re less hungry. Lepin also
takes the brakes of the thyroid, which turns up your metabolism so it doesn’t get too sluggish—that means
you are burning more calories while at rest.
Worried about your IGF-1 levels plummeing when insulin is spiked? Don’t be. The insulin spike goes up and
down so fast, it barely has any efect on IGF-1. Plus, your IGF-1 levels are enhanced as your metabolism
spikes as your body “wakes up” and starts to repair, rebuild and regenerate itself. Then you start again with
a low-sugar eaing plan, coninuing the path towards fat burning but without the metabolic adaptaions that
can slow you down, depress your thyroid, eat up your muscles, and make you cranky as heck. And before you
know it, carb feast is here again.
In fact, we’re going to have that carb feast several imes during the course of this program.
See? All of a sudden “low carb” isn’t looking quite so bleak, is it now?
And remember—during those carb feasts you won’t be cheaing—you’ll actually be giving your body a
metabolic ix to prevent the kind of adaptaion that can result in plateaus, weight gain and discouragement.
That means you don’t have to feel guilty about it. In fact, you can actually consider the carbs you’ll eat on
carb feast night as a kind of “metabolic medicine”!
The exact foods will be spelled out for you in Secion 3 of this program, but I hope I’ve convinced you of the
science—as well as the clinical experience—behind these choices. Remember, the nutriional goals for this
program are:
1) Eat healthful and delicious foods that provide the broad spectrum of natural anioxidants, ani-in-
lammatories, protein, fat and iber.
2) Eat in a way that does not elevate blood sugar, insulin and fat storage.
3) Eat in a way that elevates IGF-1, fully acivaing your M.A.T., and helping you burn more fat around
the clock.
4) Eat in a way as to not damage the mitochondria with toxins and sugar, as damaged mitochondria
mean less energy, less fat burning and less overall health and vitality.
5) Prevent the inevitable metabolic and hormonal adaptaions that oten take place when people re-
main on strict, low-carb diets for long periods of ime.

And inally, the last goal: A program that’s not hard to stay on and that promises some actual fun with food!
The botom line is simply this: The food you eat, over ime, will direct your body to run primarily on sugar or
primarily on fat.
Our goal here is to get you irmly situated on the healthy road to a fat-burning metabolism, and that’s exactly
what the meal plans for the next twenty-two days are going to do.

44
 WHAT YOU LEARNED IN THIS CHAPTER

• What You Learned in This Chapter:

• Nutriion is the granddaddy of the pathways to a fat burning metabolism.
• Nutriion inluences hormones, energy producion, inlammaion, oxidaive stress and glycaion. It is
also an important contributor to detoxiicaion.
• Food has a hormonal efect. Some eaing paterns increase insulin (the fat storage hormone) making it
more diicult for IGF-1 to do its job.
• High-carb diets perpetuate sugar-burning metabolisms.
• Foods with litle nutriional value stress the mitochondria, lowering energy producion, and making
the mitochondria less eicient at burning fat.
• Sugar—and foods that convert to sugar quickly, paricularly grains—can be highly inlammatory.
• One of the most inlammatory foods in our diet is high omega-6 vegetable oil, paricularly when not
balanced by an equal amount of ani-inlammatory omega-3.
• Saturated fat from whole foods, such as eggs, grass-fed meat, coconut and palm oils, is perfectly
healthy and not a cause of heart disease.
• High-sugar diets contribute to glycaion, which contributes to mitochondrial damage, which prevents
efecive fat burning.
• High-sugar diets also contribute to oxidaion, which also contributes to mitochondrial damage.
• Your diet should be high in healthy fat, moderately high in healthy protein, low in processed carbohy-
drates and high in anioxidants and ani-inlammatories. That’s the kind of diet that creates (and main-
tains) fat-burning metabolisms.

45
 Chapter Eight

PATHWAY #2
SLEEP: THE FAT-LOSS TECHNIQUES
YOU CAN DO IN BED
Once I wrote an aricle that wound up on the homepage of AOL called “An Efecive Weight Loss Technique
You Can Do in Bed.”
That one probably got more hits than any of the hundreds of aricles I’ve published in the last two decades.
Want to know what that efecive weight-loss “technique” I was referring to is?
Sleep.
A number of important studies in the last few decades have documented a powerful associaion between
lack of sleep and obesity. Lack of sleep—or the wrong kind of sleep—has a profound efect on four important
hormones that help regulate appeite and fat storage. Lack of high-quality sleep basically makes your
hormonal symphony sound like a kazoo.
Inlammaion, oxidaion and glycaion increase; the mitochondria get damaged; less energy (ATP) is created;
hormonal messages get all fouled up, and you’re let stuck in sugar-burning territory. The result? You’re unable to
become the lean, mean, fat-burning machine you need to be if you’re going to melt fat of your body.
And there’s more.
Sleep is a big part of an ani-aging lifestyle. Without suicient amounts, you age faster.
It’s no secret that most of us don’t get enough sleep. Sleep afects how we work, how we relate to other
people, how we make decisions, and how we feel in general. Not geing enough sleep can depress our
immune system and raise our stress hormones.
That’s why ixing your sleep is one of the most efecive ani-aging and fat-loss techniques in the world. The
right amount of sleep—and, equally important, the right kind of sleep—is absolutely essenial if you want to
make the transiion from sugar burner to fat burner.
I wasn’t kidding when I said you can lose weight in bed!

TO LOSE FAT, LISTEN TO YOUR INTERNAL RHYTHM

Although society has changed drasically in the past few hundred years, our geneics have not. Geneicists
and anthropologists tell us that our speciic human genome has only changed 0.01 percent in the past ten
thousand years. Therefore, whenever possible, I think it makes sense to look to what our human genus was
programmed for when it comes to basic things such as food, exercise and sleep.

46
As I’ve menioned, our caveman ancestors ate from what I call the Jonny Bowden Four Food Groups: Food
you could hunt, ish, gather or pluck. I’ve always maintained that this is the factory-speciied fuel for human
beings. It's what we evolved to eat, what our systems were designed to run on best.
So doesn’t it make sense that we should eat the same healthy foods humans have run on for millennia,
rather than the sugar-soaked processed garbage that now lines our supermarket shelves?
Well, it’s the same thing with sleep.
Prior to electricity, we listened to our biological rhythms, which were in sync with the rhythms of the earth.
We slept when it was dark out, and awoke when it was light. We spent plenty of ime in the sun. We moved
around a lot.
And when it was dark, we sat around the campire and went to bed and slept like babies. When the sun rose,
we started the day. This, if you will, was the natural order of things.
This is the factory-speciied sleep patern for healthy humans. It keeps your hormones running like a purring
cat, replenishing healing chemicals for cellular repair, rejuvenaion and maintenance, moderaing glucose
and insulin sensiivity, releasing growth hormone (and the ani-aging hormone melatonin), and keeping
stress hormones from running amok and forcing you into sugar-burning hell.
This factory-speciied sleep patern has been as wildly disrupted by modern life as our factory-speciied diet
has been wildly disrupted by processed foods. And we’ve paid a great price in health and longevity.
Let me explain.

WHY DO WE NEED SLEEP?

The restoraive power of sleep is well known, but scienists have been unclear about just why this is so.
However, a fascinaing study published just as I was compleing the manuscript for this program suggests
that what may be happening is a kind of internal housecleaning that leaves your brain (and body) refreshed.
Researchers observed live mice and found that during sleep, neurotoxins were essenially “washed out” of
their brains. In the researchers’ words, “... the restoraive funcion of sleep may be a consequence of the
enhanced removal of potenially neurotoxic waste products [that accumulate while we’re awake].”
“The brain only has limited energy at its disposal,” lead researcher Dr. Maiken Nedergaard told the BBC News. “[I]t
must choose between two diferent funcional states—awake and aware, or asleep and cleaning up.”37, 38
Sleep cleans up your brain, sending neurotoxins packing. Sleep is also when your hormonal symphony is
tuned up, inlammaion and oxidaion are reduced, stress vanishes, your body relaxes, and you shit toward a
fat-burning metabolism.
In fact, we burn the highest percentage of calories from fat when we sleep than we do at any other ime of
day.39,40
How does this happen?
Well, let’s look at what happens inside your body when you sleep for the answers.

SLEEP AND THE FAT-BURNING HORMONAL SYMPHONY

So how does lack of sleep turn the hormonal symphony players into a motley band of out-of-tune
trombonists, adding to your misery and keeping you in sugar-burning hell?
To quote the poet Elizabeth Barret Browning, "Let me count the ways.”

47
Lack of Sleep Means You Don’t Have as Much Growth
Hormne
Human growth hormone (HGH), isn’t something we’ve Nerd Alert
talked at length about up to this point in the book, but
it’s another key player in your hormonal symphony. It
Sleep Architecture 101
has many important jobs in the body, but arguably one Sleep can be divided into two categories—
of its most essenial funcions is its involvement in the REM (rapid eye movement) sleep and
producion of IGF-1. Here’s how it works. non-REM sleep. Non-REM sleep has four
stages. Stage one is when you move
As you fall deeper and deeper into sleep, your brain
from wakefulness to drowsiness to falling
waves change. The brain waves in the deepest part of
asleep. This is what you see when you
sleep massage your pituitary gland telling it to release
drag your husband to the opera and
HGH, testosterone and DHEA, all of which are reparaive
he starts nodding of. In stage two, eye
compounds in their own right. HGH is converted into IGF-
movement stops, brain waves slow down,
1 in the liver (a topic we’ll come back to later when we
muscles relax, heart rate slows, and body
discuss detoxiicaion) with the help of testosterone and
temperature decreases. Stages three and
DHEA.
four—together called slow wave sleep—
No sleep (or sleep that isn’t deep enough); no HGH, are characterized by brain waves called
testosterone, or DHEA. No HGH, testosterone, or DHEA; no delta and theta waves. Body temperature
IGF-1. No IGF-1; no fat-burning. Another vicious downward and blood pressure drop just a litle more,
cycle. breathing slows, and the body becomes
immobile—the well-known “dead to the
Lack of Sleep Makes You Hungry world” phase.
As we saw in Chapter 2, lepin is a hormone that’s Ater all this, the piece de resistance, REM
intricately involved in the regulaion of appeite, sleep happens. This is when everyone in
metabolism and fat burning. Lepin is the chemical that dreamland gets up to dance! REM sleep is
tells your brain when you’re full, when it should start the stage where you dream.
burning up calories and, by extension, when it should
Non-REM sleep is when your body repairs,
create energy (ATP) for your body to use.
growth hormone is released and your
It triggers a series of messages and responses that start in metabolism is rebalanced.
the hypothalamus and end in the thyroid gland, the gland
REM sleep is when neurotransmiters and
that controls how powerfully your metabolism is revving.
your mind are rebalanced and repaired.
Sleep plays an important role in regulaing our lepin levels
Both are criical to your health. And you
and in controlling our appeite. During sleep, lepin levels
get plenty of REM and Non-REM sleep
increase, telling the brain you have plenty of calories in
when you complete an appropriate
reserve, so there’s no need to trigger hunger.
amount of sleep cycles. When you get a
However, when you don’t get enough sleep, you end up good night’s sleep, you get anywhere from
with less lepin, which makes your brain think you don’t four to six complete cycles, each of which
have enough calories to get through the day. The lepin takes about 90-110 minutes.
message—“All clear! Stop eaing!”—doesn’t get through to
the brain, which now thinks you’re starving and signals you
to eat.
Lack of sleep, together with the lowered amount of lepin, will even wake you up in the middle of the night
making you hungry and craving carbohydrates so you can get back to sleep.

48
Meanwhile, your body takes steps to store the calories you eat as fat and to hold on to the fat you already
have so you’ll have enough energy the next ime you need it. All of which, of course, increases your waistline
and the size of your but and thighs.
But the problems don’t end there …
As we have seen, lepin works in conjuncion with a hormone called grehlin as a type of checks-and-balance
system to feelings of hunger and fullness.
Ghrelin—which is produced in the gastrointesinal tract—has the exact opposite efect from lepin: it
simulates appeite. It tells your brain when you need to eat, when it should stop burning calories, and when
you should store calories as fat.
When you don’t get enough sleep, it not only drives lepin levels down (causing you to stay hungry) but it
also causes ghrelin levels to rise, which means your appeite is simulated even more.
When you are sleep deprived (as most of us are), the biological signals telling you to eat are so overwhelming
it’s almost impossible to say no to a bowl of Häagen-Dazs® ice cream or a Krispy Kreme doughnut®. Lepin
and grehlin create a double whammy for fat gain.

Lack of Sleep Slows Down Your Metabolism

As if reduced IGF-1, constant hunger and the fat you pile on when you overeat weren’t problem enough,
when you don’t get enough sleep your body is unable to access your fat stores. Why? Because the decrease
in lepin brought on by sleep deprivaion slows down your metabolism.
When lepin levels fall it has a direct impact on your thyroid. Thyroid hormone levels fall as well, and when
this happens, your metabolism slows down. And all of this is nothing but bad news if you’re trying to burn
fat.
Eve van Cauter, PhD, a diabetes researcher with the University of Chicago explains it perfectly: “[I]f you are
trying to lose weight by restricing calories when you aren’t geing enough sleep, it’s probably going to be
very diicult to lose weight,” she says.
The good news is that the opposite is also true: Geing enough sleep decreases hunger and will actually help
you lose body fat. I am going to show you precisely how to do that in Secion 3.
But irst, I want to dive a litle deeper into the connecions between lack of sleep and fat gain.

SLEEP, STRESS AND INSULIN RESISTANCE

We’ve already learned how insulin plays a criical role in keeping us fat, and how a condiion known as
insulin resistance (where the cells stop “listening” to insulin) contributes mighily to obesity (not to menion
diabetes and heart disease). Well, sleep deprivaion makes insulin resistance worse.
Researchers have long known that insuicient sleep increases the risk of insulin resistance, type 2 diabetes
and obesity. But recent research shows that even the fat issue itself is afected.
Scienists at Cedars-Sinai in Los Angeles found measurable diferences in how fat issue responds to insulin
ater as litle as four nights of restricted sleep.41 In their study, published in the Annals of Internal Medicine,
healthy subjects underwent four nights of sleep restricion (just over fourteen hours of cumulaive sleep
loss).
Aterwards, the fat issue samples from these otherwise healthy paricipants looked exactly like issue
samples from diabeic or obese subjects. Their insulin sensiivity was decreased by a whopping 30%.
Basically, a mere four days of undersleeping turned these healthy folks into almost-diabetics!

49
Other research has shown that insulin resistance can be signiicantly increased ater just a few days of sleep
deprivaion.42,43

SLEEP DEPRIVATION STRESSES YOU OUT

All of this is further complicated by the fact that lack of sleep is a huge stressor, causing our bodies to secret
corisol which has profound implicaions for storing body fat, paricularly belly fat. If you want lots of ugly,
pudgy belly fat, don't sleep and stress out a lot. It'll work like magic.
How?
When you “undersleep,” your body perceives that you are under threat, so it raises corisol levels, causing
muscles to be broken down and fat to be stored around the middle. This process eventually causes blood
sugar to rise, which causes insulin to rise as well.
Soon you’re locked into a cycle of blood sugar madness—and you’re locked out of a fat-burning metabolism.

THE VISCOUS CYCLE OF SLEEP LOSS, INFLAMMATION AND OXIDATIVE STRESS

Lack of sleep will also knock your immune system for a loop.
Individuals who are sleep deprived experience a whole lot more colds and illnesses.44 And loss of sleep—
even for a few short hours a night—can make your immune system turn on healthy issues and organs.45,46
Even worse, markers for inlammaion47 and oxidaive stress go through the roof.
One way researchers test the relaionship between oxidaive stress and lack of sleep is by measuring
glutathione, one of the most powerful natural anioxidants produced in the human body. In one study,
glutathione decreased in the liver by 23% ater ive days of sleep deprivaion and by 36% ater ten days. “The
decreases were accompanied by markers of generalized cell injury,” wrote the authors.48
It's been shown that losing sleep for even part of a night can trigger the key cellular pathway that produces
inlammaion.49 In one study of 525 middle-aged people, researchers found that sleep deprivaion led to an
increased producion of inlammatory hormones. Individuals who reported six or fewer hours of sleep had
higher levels of three inlammatory markers.50
And make no mistake about it—it’s those inlammatory markers that just might be behind the efect of sleep
on fat gain. The more inlammaion you have, the less efecively your metabolism works, and the more
likely it is that you become a sugar burner and you pack on fat. This quickly becomes a vicious cycle. Why?
Because that extra fat on your hips, thighs and but are now iring out even more inlammatory chemicals
(see below), and creaing even more inlammaion.
Recent studies have shown that fat issue isn’t just a bunch of annoying fat cells that sit on your thighs and
piss you of. Those fat cells are litle endocrine glands, which are capable of secreing—among other things—
inlammatory chemicals called cytokines.
And we’ve seen in detail what inlammaion and oxidaive damage can do to your metabolism. They damage
the mitochondria, damage the hormone receptors, lower energy producion (ATP), and basically ensure that
you stay stuck in a body whose engine is running on sugar.
Which is exactly what you don’t want.
Sleep Your Way to Fat Loss
Sleep is essenial to memory, mood, and cogniive performance, all markers for a youthful, energeic life.
And it’s absolutely necessary for a smoothly running fat-burning metabolism.
The botom line is simply this: Sleep maters. More, perhaps, than you realize.

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The old saying, “I can sleep when I’m dead” used to be a badge of honor among Masters of the Universe
types, but the irony is that those who live that way—ignoring the importance of sleep, with all its metabolic
and hormonal ani-aging and fat-burning beneits—may ind themselves dead sooner rather than later!
Keep in mind, it’s not just the quanity of sleep that we get that’s important; it’s also the quality. Geing in
bed with the TV on, tossing and turning for eight hours, running to the bathroom a few imes a night, and
perhaps even checking your e-mail on the way back, is not what anyone would call a good night’s sleep.
That’s not how you reduce inlammaion and fat-making hormones. It’s not how you reduce oxidaive
damage, and it’s deinitely not how you create a healthy, fat-burning metabolism.
The good news is that in Secion 3 of this program you’re going to learn how to sleep more, and you’re going
to learn how to sleepbeter.
All you need are a few simple techniques. These simple techniques will further shit you from a sugar-
burning metabolism to a fat-burning one.

WHAT YOU LEARNED IN THIS CHAPTER

• Quality sleep is absolutely vital for losing body fat. It’s also vital for healthy aging.
• Sleep is the ime when our body recovers, repairs and regenerates. It’s when we produce important
hormones such as human growth hormone, the ulimate ani-aging hormone.
• Sleep is also the ime that the brain lushes out neurotoxic waste products that can slow you down,
cloud your brain, and even contribute to a sugar-burning metabolism.
• Lack of sleep is a powerful stressor and can seriously disrupt the hormonal symphony.
• Lack of sleep prevents the release of HGH and other hormones essenial in the producion of IGF-1.
• Lack of sleep depresses lepin; your brain thinks you’re starving, you’ll experience cravings and hun-
ger, and you’ll be far more likely to overeat.
• Lack of sleep slows down your metabolism. (When lepin levels fall, so does thyroid, the master regu-
lator of the metabolism.)
• Lack of sleep also increases the likelihood of insulin resistance.
• Lack of sleep depresses your immune system, and increases markers for inlammaion and oxidaion,
both of which can interfere with your ability to burn fat.

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 Chapter Nine

PATHWAY #3
STRESS: THE SECRET FAT MAKER
There’s an old saying that goes, “If a ish could think, the last thing it’d think about is water.”
The point of the saying is that water is a fact of life for the ish—it takes water for granted, and, as long as it’s
there, the ish would no more spend ime thinking about it than we would about air. Well, unfortunately, the
same thing could be said for modern humans and stress.
It’s popular to complain, “Oh, I’m so stressed out.” Indeed, stress has become a buzzword to signal the
standard reacion to anything mildly annoying in your life. It’s almost a badge of honor these days.
When you’re stressed you’re in good company, sharing marquee space with Type A personaliies, movers and
shakers, Masters of the Universe, have-it-all moms, and other busy and producive types.
But stress is a lot more than a mild annoyance. It’s a true fat maker. It’s also a true life shortener. And stress
is probably the single most potent enemy of a lean waistline and a long life on the enire planet.
It’s hard to overstate how important it is that you understand what stress actually is, why it makes you fat,
and why it contributes to every single disease of aging. Stress can and will shorten your life.
If longevity and health are something you want, if you want an efecive, eicient, fat-burning metabolism,
ignoring the role of stress is just not an opion.

ALL IN YOUR MIND? NOT SO MUCH …

If you’re like many folks who don’t spend a lot of ime reading biochemistry textbooks, you can be forgiven
for buying into the common myth that “stress is all in your head.” The fact is, the complicated stress
response begins in the brain, oten out of conscious awareness, but it doesn’t stay there.
The stress response is a complex, mulidimensional set of biochemical and hormonal responses and signals
that afect virtually the enire body. You can measure levels of speciic stress hormones in the blood, urine
(and in limited cases, saliva). Stress is a reality—it’s not “all in your head”!
And—if you don’t know how to manage them—the efect of those hormones over ime is to make your
waistline bulge and shorten your life.
It’s not a coincidence that the slimmest, longest-lived and healthiest people on the planet either have
relaively stress-free existences, or have in place a number of useful ways of dealing with stress so it doesn’t
shorten their lives and make them fat, sick, ired and depressed.
Like many things we wish we didn’t have—cravings for sugar, for example—the stress response plays an
important role in our survival. In fact, if we weren’t wired to respond to stressors, we’d be dead. Why?
Because our physiology wouldn’t react any diferently to a Mozart concerto than it would to a raging lion.

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Clearly, God, Mother Nature, or the wonders of evoluion decided to give us some built-in mechanisms (like
the stress response) that allow us to respond efecively to threats. These mechanisms were designed to save
our life in an emergency.
The problem with these mechanisms is not the mechanisms themselves, but the fact that we are no longer
following the manual that says, “use as directed.” Instead, most of us use that stress response every day,
and for many, muliple imes a day, which just ends up sending us down the same road to becoming sick, fat,
ired and depressed.
Let me explain.

OUR CAVEMAN HERITAGE

Assume for a moment that you are a calm, happy caveman, resing peacefully on the African Serengei. All of
a sudden, a saber-toothed iger comes charging at you. What do you do?
Well, obviously, you run like hell. Or you pick up a sick—or the nearest object you can use as a weapon—
and prepare to do batle for your life. But even before your conscious brain registers the get- but-in-gear
command, a number of important physiological events occur that prepare you for acion.
A iny secion deep in the brain called the amygdala registers danger even before you’re consciously
aware of it and sends an instant message to the air-traic controller of hormones in your brain called the
hypothalamus.
The hypothalamus then shoots a hormonal signal to the pituitary gland, which in turn sends a hormonal
signal of its own to the intended target of all this rapid-ire communicaion: a pair of pecan-sized glands
perched atop of the kidneys called the adrenals. All this happens faster than you can press “send” on an
e-mail.
Once they receive the message, your adrenals send out powerful hormones—corisol, adrenaline and
noradrenaline—which accomplish a number of things. They get your heart racing. They shut of other
metabolic operaions that might siphon away energy needed to ight or run (for example, digesion and
issue repair).
Corisol, adrenaline and noradrenaline are known as the ight-or-light hormones, precisely because that is
what they prepare your body to do. If they weren’t onboard, you’d coninue to lounge lazily on your way to
becoming a tasty dinner for that saber-toothed iger.
So far, so good. This is how nature intended it. The stress hormones are like irst gear for the body, turbo-
charging the engine to prepare for an emergency. You’re instantly alert, primed for acion. Your blood
pressure has gone up, your heart is racing, and blood is coursing through your arteries into your muscles, all
good things if you’re about to run or ight for your life.
But nature meant for the stress response to be used in emergencies. It’s like the nuclear opion for the
body—a special gas pedal to be used only when there’s an important threat to survival. It’s irst gear. Nature
did not mean for that paricular pedal to be pressed to the metal all day long.
And here’s why: A quick burst of corisol (and adrenaline) will get your heart racing (so you can run quicker),
increase your lung and heart funcion (same reason), dilate your pupils (so you can see where you’re going
and what you’re running from), and raise your blood sugar (you’ll need it for energy!), all while turning down
the metabolic “volume” on bodily systems that are temporarily superluous, such as the reproducive and
immune systems.
When you face an emergency, these short-term physiological changes are absolutely necessary for your
survival. Like irst gear on a car, it’s exactly what you need when you’re stuck in a ditch!

53
But just as driving down the highway in irst gear is a disaster, so is having too much corisol in your system
for the long term. That’s why chronic stress is a big problem.

SUGAR-BURNING HELL: WHY STRESS MAKES YOU FAT

The big problem with corisol is that it has a number of nasty side efects. Those side efects are okay in
the short term, but long term, they’re bad news. Constantly elevated corisol means a nightmare of aging,
disease and fat storage.
Why?
Well, to put it simply, chronically elevated levels of corisol virtually ensure that you’ll stay a sugar burner.
One of the things corisol does is to tell the liver to quickly dump a lot of sugar into the bloodstream. It does
this any ime your brain senses an emergency or a need for immediate energy.
And where does it get this sugar from? From glycogen, the storage form of carbohydrate in the body. Corisol
goes in, takes glycogen from your muscles and liver where it’s stored, breaks it down to glucose and then
dumps the glucose in the bloodstream. This process is called glycogenolysis.
It gets worse. Corisol also sends a message to the body to break down muscle. It does this to get at the
amino acids that make up muscle, because some of those amino acids can be converted to sugar. When
you're stressed it's easier for your body to get energy this way than going to your fat stores. So there goes
your M.A.T. and your ability to burn fat is further diminished.
Now you’ve got a ton of sugar in the bloodstream, plus some muscle breakdown for collateral damage. This
over-abundance of blood sugar triggers the release of insulin, just as sure as if you ate ten Ding Dongs®.
Guess what happens when your insulin levels stay chronically elevated by ongoing stress? Yup. Your IGF-
levels drop like a rock. But the connecion between chronic stress, corisol, and IGF-1 is even more nuanced
than that.
You see, corisol tends to take over the show when there is a lot of it hanging around. That makes it very
diicult for other hormones, like IGF-1, to do their job. For one thing, corisol takes up space on cellular
receptors where IGF-1 would otherwise send its fat-burning messages. This means that what litle IGF-1 you
have let isn’t able to do its job.
Corisol also sets of a set of biochemical responses that drive down the producion of compounds like
testosterone and DHEA, which as we learned in the last chapter are criical for the conversion of HGH to IGF-
1.
All of this is ine when your muscle cells are rapidly trying to metabolize energy to enable you to run like hell
from the saber-toothed iger, or shimmy up the nearest tree to escape a marauding bear.
But there’s a problem. There is no saber-toothed iger. There isn’t even a marauding bear. Your stress
response was set up to deal with those physical emergencies that required immediate fuel for the muscle
cells, but those are not the emergencies that trigger the modern-day stress response.
Today, most people have chronic mental stress. Chronic mental stress is relaively ongoing, and doesn’t
require an immediate physical response. So now you have chronically elevated corisol telling the liver to
keep dumping more sugar into the blood stream to deal with a perceived stress, while chronically elevated
insulin keeps sucking up that sugar and storing it away in your fat cells.
Welcome to sugar burning hell!

54
It gets even worse. The excess corisol and insulin trigger the desire for more quick-fuel carbohydrates. Why
does this happen? Because stress makes your body believe you are in ight-or-light mode and require sugar
for fuel.
When you scarf down a Krispy Kreme doughnut® in response to this desire you further lock yourself in
the vicious cycle of high blood sugar, insulin resistance, pancreaic stress, liver stress, adrenal stress, fat
producion, lowered lepin, increased blood fats, high blood pressure, inlammaion, glycaion, oxidaion and
metabolic syndrome. Yikes!

COLLATERAL DAMAGE: STRESS ALSO MAKES YOU DUMB, SICK, OLD AND CRAZY
I’m sorry to say the problems don't end there, so please don’t hate the messenger.
High levels of corisol shrink an important porion of the brain called the hippocampus, which is essenial
to memory and thinking. Mental stress also triggers the adrenal medulla to produce excessive amounts of
adrenaline and noradrenaline. The noradrenaline constricts blood vessels, increasing blood pressure, which
can lead to hypertension over ime.
And chronically elevated stress hormones lower immunity, which is why marathoners oten get sick the
week ater compeing. “Stress does many things to upset immune regulaion,” writes Dais Kharrazian, DC,
DHSc, CD, MS.51 “It suppresses immune funcion, promotes immune imbalances, weakens and atrophies the
thymus gland, and thins the barriers of the gut, lungs and brain.”
It doesn’t stop there.
Stress has a powerful efect on cancer. Scienists from Wake Forest University School of Medicine found
that the stress hormone adrenaline causes changes in prostate and breast cancer cells that may make them
resistant to cell death.52,53
“This means that emoional stress could both contribute to the development of cancer and reduce the
efeciveness of cancer treatments,” said lead researcher George Kulik, D.V.M, PhD, an assistant professor of
cancer biology and senior researcher on the project.54
And if that weren’t bad enough, a recent study55 found that midlife stress may raise the risk for demenia.
The study followed 800 middle-aged Swedish women for 38 years and found a strong—and disturbing—link
between common stressors and demenia later in life.56
That’s an awful lot of collateral damage if you’re trying to be leaner and live longer and healthier.

HOW TO MANAGE IN A STRESSED OUT WORLD

The good news is you can certainly learn to modify the behaviors that send your stress response into
overdrive and keep you locked in sugar-burning mode indeinitely.
Calming exercises, such as deep belly breathing, yoga and tai chi, engage your relaxaion response. This cools
down your stress response and helps rehabilitate your body. They are like replenishing food for the soul, this
is why they are such an important part of any fat-burning strategy.
Think of your relaxaion response as your inner grandmother. When you let her speak, words of wisdom
and solace oten pour fourth. These messages temper the franic shouing of the stress response. They help
you live longer and they help you live beter. And they help you move towards a healthy, robust, fat-burning
metabolism.
That’s why stress reducion is such an important part of this program. It’s one of our ive pathways to health,
vitality, and a fat-burning metabolism.

55
And in Secion 3 you’re going to learn to do one simple exercise that anyone can do, that takes only four
minutes, and can help counter the negaive, sugar-burning efects of an overacive stress response. This
exercise—and a few other easy techniques we’ll suggest in Secion 3—will help reduce the efects of
excessive stress.
Remember, this program isn’t just about losing body fat. It’s also about living longer, healthier, and with
more vitality and energy. And nowhere is the connecion among all those things more apparent than in the
role of stress. You’ve seen the powerful connecion between stress hormones and body fat, as well as the
connecion between stress and immunity, stress and demenia, and stress and cacer.
Botom line: We need to take stress a lot more seriously than most of us have been doing. Managing it is
truly one of the major pathways to health, vitality, and a fat-burning metabolism. And the nice thing is that
stress reducion can be as simple and easy as taking a few deep breaths.

WHAT YOU LEARNED IN THIS CHAPTER

• The stress response is a complex mulidimensional set of biochemical and hormonal responses and signals
that afect virtually the enire body.
• The stress response is also known as the ight-or-light response because it prepares your body for immedi-
ate acion, such as what would be needed in a physical emergency.
• Corisol, noradrenaline, and adrenaline are the main ight-or-light (stress) hormones.
• Corisol tells your liver to quickly dump a lot of sugar into the bloodstream. It also sends a message to break
down muscle.
• Since this new sugar in the bloodstream is not needed by the muscles, it will trigger the release of insulin,
and you’ll be caught in a vicious cycle of high blood sugar, insulin resistance, adrenal stress and fat produc-
ion.
• Corisol also makes it very diicult for IGF-1 to deliver their fat-burning messages because it competes for
space on cellular receptors.
• Stress hormones lower immunity, which is why marathoners so frequently get sick ater their event.
• The constant release of stress hormones keeps you a sugar burner and is detrimental to your health in nu-
merous ways.
• Meditaion, deep breathing, and slow, repeiive movements (as done in yoga and tai chi) are deeply relax-
ing, and stress-reducing. They reduce the stress response taking you out of sugar burning territory.

56
 Chapter Ten

PATHWAY #4
DETOXIFICATION: CLEANING OUT
YOUR FAT-BURNING PIPES
What if I told you that there's something out there that's so insidious, so destrucive and so pervasive that
it could derail your eforts to burn body fat no mater how well you eat, how frequently you exercise or how
much you sleep?
Would you be happy about that?
I didn't think so.
Well, I'm sorry to be the one to tell you this, but there is something out there—thousands of “somethings”
actually—that are working overime to keep the fat on your body right where it is, stuck on your hips, but,
thighs and stomach, unable to be efecively burned for fuel by your mitochondria.
And those “somethings” are toxins.
Toxins damage cell membranes and block hormone receptors. Some toxins can even behave like hormones,
making them efecive hormone mimics (more on this later).
They damage your fat-burning factories and they overwhelm your cells’ anioxidant factories, reducing
cellular anioxidants like the all-important glutathione. This means more oxidaive damage with less ability to
ight it.
Put more simply, they force you into sugar-burning hell, and they keep you there.
Now this might not be such a big deal if we weren’t exposed to toxins all the ime.
The problem is, we are.

LIVING IN A TOXIC WORLD

Toxins are everywhere. And don’t count on the Environmental Protecion Agency to monitor them for you.
By some esimates there are nearly 80,000 chemicals available in the United States that have never been
fully tested for their toxic efects on our health and environment.57
The country’s main chemical safety law—the Toxic Substances Control Act (TSCA)—makes it almost
impossible for the EPA to take regulatory acion against dangerous chemicals, even those that are known to
cause cancer or other serious health efects. And, in case you were wondering, many of these chemicals are
recognized as carcinogens.58 Great!
So how does this happen? How do we get exposed to all this stuf? And who’s in charge here, anyway?

57
Well, under the current law, the EPA must prove a chemical poses an “unreasonable risk” to public health or
to the environment before it can be regulated. Good luck with that. The underfunded and overworked EPA
hasn’t a prayer of keeping up with the workload.
The Toxic Substances Control Act allowed an incredible 62,000 untested chemicals to remain on the market
when it irst passed. In more than 30 years, the EPA has only required that about 200 of these chemicals be
tested, and has parially regulated a grand total of ive. The rest have never been fully assessed for any toxic
impact on human health.59
Whoops!
What’s more, for the 22,000 (!) chemicals introduced since 1976, manufacturers have provided litle or no
informaion to the EPA regarding their potenial health impacts.60
Yet one thing is prety much certain: toxins can keep you stuck in sugar-burning hell. They prohibit you from
burning fat efecively, they cause you to age more quickly, and they are one of the root causes of a wide
variety of chronic illnesses.

A TOXIC SYMPHONY
At this stage I think we can all agree on one thing: whether you’re a sugar burner or a fat burner depends
largely on hormones. Speciically, it depends on the ability (or inability) of those hormones to get their fat
burning messages through to the cells.
Toxins interfere with the beauiful, harmonious music of your hormonal symphony by turning it into a toxic
cacophony of sugar burning and fat gain. How does this happen? Pull up a chair.

Toxins Destroy Your Cell Membranes

The primary way toxins damage your cell membranes is through the process of inlammaion.61
When the membrane is inlamed, everything is afected, including (but not limited to) ATP producion.
Cellular detoxiicaion becomes compromised, largely because the anioxidant factories of the mitochondria
that would normally handle that become overwhelmed.
“Once the cell membrane becomes inlamed, it loses this ability to move the good stuf in and the bad stuf
out,” says Dr. Daniel Pompa. “Cellular inlammaion is really the silent killer and the cause of most disease.
Diseases occur due to cell membrane inlammaion and not just of the outer membrane, but also the inner
mitochondrial membrane, where inlammaion can drasically afect all cell funcion and energy.”
Indeed.
And when cell membranes are damaged, nutrients have a harder ime geing in. When the nutrients that
are necessary for the mitochondria to work properly aren’t delivered, mitochondrial funcion is heavily
compromised, and so is fat burning.
Remember, the membrane acts as a kind of security check, a metabolic “bouncer” that keeps the rifraf out
and lets the good guys in. If the membrane is compromised, it's like shuing down the only road to and from
the city—eventually everything needed for the city to funcion and survive is going to be kept from entering
and the city (the cell) will eventually break down.

Toxins Damage Hormone Receptors

The ability of the cell to communicate with the rest of the body—speciically the hormones that tell it what
to do—is very much dependent on the health of the cells’ hormone receptors.

58
But if the receptors on the cell membrane are damaged, that doesn’t happen. The message gets sent back
undelivered. And toxins—along with the unholy trinity of inlammaion, oxidaion and glycaion—are one of
the reasons.
All four damage those receptors. That means hormonal messaging—like the fat-burning messages sent by
IGF-1—get screwed up, and some messages aren’t received. Or someimes a message gets through—but it’s
the wrong message (see Toxins Mimic Hormones, below).
Either way, fat burning is compromised and you remain a sugar burner.
The point here is that everything that needs to happen for efortless and eicient fat burning is compromised
by things like inlammaion, oxidaion, glycaion and toxins. That includes the energy producion factories in
the cell (mitochondria) and it deinitely includes the hormone receptors that live on the cell surface.
That’s why toxins can keep you in sugar-burning hell. And it’s why detoxiicaion—lowering the toxic load of
the body—is such an important pathway to a fat-burning metabolism.

Toxins Mimic Hormones

If all this weren’t bad enough, there is also a class of toxins—known as hormone or endocrine disrupters—
that actually mimic the acion of hormones, screwing up your hormonal symphony even further.
These stealth molecules look very much like ones our body recognizes and knows what to do with, but
they're as real as a twenty dollar Louis Vuiton bag.
Sidney Baker, MD, a legendary pioneer in integraive medicine and the author of the classic text,
Detoxiicaion and Healing explains endocrine disrupters like this:
“The most subtle danger to our chemistry comes from molecules that … so resemble our own molecules
that they blend in with the crowd and go unnoiced unil it turns out that they not only cannot funcion as
do the molecules they mimic, but they occupy strategic spaces in our chemistry and interfere with our own
molecules. If we conjure up a picture of toxins as mostly weird and alien chemicals we may fail to understand
that mimicry is one of nature’s most pervasive tricks. A random molecule that interferes with the way your
molecule works because it looks just like it reminds us that in this sense we have more to fear from friendly
looking chemicals than from monstrous ones.”62
The endocrine disrupters that Dr. Baker is talking about are oten referred to as hormone mimics. And of the
hormone mimics, xenoestrogens—chemicals that behave like estrogen but are foreign to the body—may be
the most destrucive.
These compounds—found throughout our environment and oten lurking in the most innocent of places—
react with our body the same way hormones do, but they have devastaing results.63
Most of us are exposed to xenoestrogens unwiingly because they’re in our environment—pesicides or
chemical ferilizers, for example. Incidentally, one of the best reasons for eaing organic is to minimize
exposure to these chemicals.
One example of xenoestrogens are phytoestrogens, which are chemicals that behave like weak estrogens and
come from plants (phyto means “plant”).
But phytoestrogens are lightweights in the hormonal disrupion sweepstakes, compared to the really
dangerous man-made stuf made by pharmaceuical companies, or pesicides like atrazine that are notorious
for causing reproducive cancers.
Another class of xenoestrogens is phthalates, which are industrial chemicals used to give lexibility to
plasics, but which, in men, interfere with the normal acion of testosterone. Phthalate exposure has been

59
associated with a host of traits symptomaic of low testosterone in males, from low sperm count to greater
het.64
And we haven’t even menioned the xenoestrogens in plasics, ferilizers and pesicides!
Among their many negaive impacts on your health, these xeonestrogens wreak havoc on your testosterone
levels. This not only means reduced sex drive (in both men and women), but also reduced IGF-1 levels.
Remember, testosterone is one of the chemicals that is required for the transformaion of HGH into IGF-1 in
your liver.
Doctors have been postulaing about the efects of environmental toxins for a long ime. In the classic (and
widely publicized) book, Our Stolen Future, zoologist Theo Colborn was one of the irst to hypothesize that
some industrial chemicals commonly found in the environment could be wreaking havoc with human health
by disruping the body’s hormonal system.
He stated that these endocrine disrupters may play a role in a range of problems, from developmental and
reproducive abnormaliies to neurological and immunological defects to cancer.65 So hormone mimics don’t
only make you fat. They make you old and sick as well.
Unfortunately, the damage toxins do doesn’t end here.
Toxins Directly Damage Mitochondria
One important thing to know about mitochondria—besides the fact that they are ground zero for fat burning
in the cells—is that they are very sensiive creatures. And like all sensiive creatures, they are easily hurt.
One of the things they’re most hurt by are toxic metals.
Take mercury, for example. It’s well-established that mercury is a neurotoxin,66 and for that reason alone it
would be a good idea to avoid it! But mercury does a number of other awful things which can indirectly keep
you stalled in a sugar burning metabolism. Chief among them: mercury damages your mitochondria.67,68
For one thing, mercury promotes the formaion of free radicals, which, as we’ve seen, can damage the
mitochondria,69 and slow down fat burning and ATP producion in general. But mercury goes one step
beyond just generaing more free radicals and oxidaive damage.
It also signiicantly hobbles your body’s ability to ight back against that free radical damage by crippling one
of the most powerful anioxidants your body makes—glutathione.
“One major mechanism for metals toxicity appears to be direct and indirect damage to mitochondria via
depleion of glutathione,” write the authors of a paper on mitochondrial dysfuncion published in the Journal
of Experimental and Molecular Pathology.70
Mercury decimates your mitochondria on two fronts—by overwhelming them with oxidaive damage, and by
depleing glutathione, one of the cells most potent weapons against that very oxidaive damage.
What is the result of all this mitochondrial damage? Fat burning slows to a crawl, if it even happens at all.
Your body shits toward a sugar-burning metabolism, and your fat stays safely locked away on your hips, but,
thighs and stomach. And you stay fat (not to menion sick, ired, depressed and old!)
But that’s not all …

TOXINS OVERWHELM YOUR LIVER

The liver is truly the workhorse organ in the human body. It performs thousands of funcions every day. You
probably know that it’s detoxiicaion central. But what you may not have been aware of before reading this
book is that it produces a number of important chemicals as well, including IGF-1.

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The problem is that when your liver is overwhelmed trying to eliminate all of the toxic gunk that’s
accumulated from the environment, producion of IGF-1 is slowed down. It’s focusing all of its eforts on
cleaning out the garbage so it can’t take the ime to make the good stuf.
It’s interesing to note that the liver detoxiies your body in two disinct phases. Phase 1 is dependent on
a group of powerful enzymes known collecively as the Cytochrome P450 enzyme system, while Phase 2 is
dependent upon amino acids.
Both phases of detoxiicaion depend on certain criical key nutrients. Phase 1 detoxiicaion removes the
toxins and packages them into litle metabolic equivalents of garbage bags. Phase 2 actually throws the
garbage bags out.
Phase 1 is highly dependent on the anioxidants from brightly colored fruits and vegetables, while Phase 2 is
highly dependent on speciic amino acids that a relaively higher protein diet will provide.
Sound familiar? These are the exact foods you’re going to be eaing on this program. We’re going to give
your liver the nutriion it needs and provide addiional steps on detoxifying your body so you can give this
workhorse organ a rest. Then it will start naturally producing IGF-1 for you once more.

A BODY OVERWHELMED BY TOXINS IS RACKED

WITH INFLAMMATION AND OXIDATION
Imagine what would happen if you burned fuel in a ireplace without ever cleaning the chimney …
Gunk (toxins) would accumulate, eventually polluing the air and clogging up the chimney. Keep this going,
and your house will be illed with black soot.
Well, that's exactly what happens in your cells when you are exposed to toxins. More free radicals are
produced, oxidaive damage increases, and inlammaion skyrockets as the “black soot” of toxic waste
accumulates.
Why do oxidaion and inlammaion burn out of control when you’re exposed to toxins?
Because your built-in cellular defenses are overwhelmed.
See, your cells contain a whole anioxidant system designed to keep themselves healthy. Ater all, burning
fuel produces free radicals—there’s no two ways about it. Those free radicals “rust” us from within.
Prevening that rusing—quenching those free radicals—requires anioxidants.
Luckily for us, our cells come equipped with a whole “ani-rusing” system which, among other things, is
designed to protect the mitochondria. It’s a terriic army of anioxidants, ready to do batle and mop up any
mess that comes from convering food and oxygen into energy.
And in a healthy, funcioning fat-burning metabolism, those anioxidants—with long names like glutathione,
catalase and superoxide dismutase—do a ine job.
But problems occur when we ask that system to do too much. Which is exactly what happens when we
overwhelm our bodies with sugar, empty calories that contain no addiional nutrients, and expose it to
toxins.
Now the cells anioxidant defense factory is overwhelmed, and all hell breaks loose. It’s like puing a cover
on the furnace, trapping the exhaust inside. The ire grows at the same ime your ability to put it out grows
weaker! This is deinitely not a good thing when it happens in your cells, but that's precisely what you get
when you overwhelm them with toxins.
This turns fat burning down even further and is a central factor in virtually every disease we know of
including Alzheimer's, obesity, diabetes, heart, disease, and cancer.

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WHAT DO YOU DO ABOUT ALL THIS CELLULAR DAMAGE? DETOXIFY!
In case you're dizzy from all the science stuf in this chapter, let's break it down to the basics:
1. To have a smooth running and fat-burning metabolism, you have to take care of your cells, specii-
cally the cellular engines known as mitochondria.
2. The mitochondria are easily damaged by toxins, but they ight back with their own powerful anioxidant army.
3. But even that powerful anioxidant army is powerless in the face of accumulated toxins, inlamma-
ion, oxidaive damage and glycaion.
4. When exposed to this many toxins, your liver gets overwhelmed and can’t do its job which includes
synthesizing IGF-1.
5. Supporing that intracellular anioxidant system and detoxifying your body is essenial for staying
young, happy and healthy, and is essenial for fat burning.

And that's exactly what we are going to do in this program!

While a structured detox program is beyond the scope of this program, in Secion 3 I will provide you
with tons of foods illed with natural ani-inlammatories and anioxidants. The nutriion program in The
Metabolic Factor is designed to help you detoxify your body naturally.
In Secion 3 we will also discuss some ways you can reduce your toxic exposure and reverse the efects of
toxins you have already endured. I’ll also list a simple set of household and environmental chemicals you can
easily avoid to minimize the damage these toxins have on your ability to burn fat.
Follow these steps, and you'll clean out the cellular gunk that's holding you back from that fat-burning
nirvana you've been dreaming of!

WHAT YOU LEARNED IN THIS CHAPTER

• Toxins can keep you stuck in sugar-burning hell. They prohibit you from burning fat efecively, they cause
you to age more quickly, and they are one of the root causes of a wide variety of chronic illnesses.
• Toxins destroy your cell membranes through the process of inlammaion.
• Damage to the cell membranes prevents many nutrients that are criical for cellular metabolism and
fat burning from geing in.
• When this happens mitochondrial funcion is compromised and you produce less energy.
• Toxins also damage the hormone receptors that live on the cell membranes, prevening important
hormonal messages (such as “burn fat”) from being delivered.
• Some toxins even mimic the acion of hormones, further screwing up the hormonal symphony and
allowing the wrong messages to get into the cell. These toxins are known as hormone mimics or en-
docrine disrupters. They not only interfere with fat burning, they also play a role in a range of chronic
diseases.
• When the cells and the mitochondria are damaged by toxins the cells’ natural anioxidant defenses
are overwhelmed.
Your liver becomes overwhelmed and can no longer do its job correctly.
• The resultant damage keeps you stuck in sugar-burning metabolism.
• Detoxiicaion is a criically important pathway for both healing the body and creaing a healthy, func-
ioning fat-burning metabolism.

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 Chapter Eleven

PATHWAY #5
EXERCISE: IS IT REALLY AN
EFFECTIVE WAY TO BURN FAT?
I’m willing to bet you think you have a good idea of what I’m going to say in this chapter, because you’ve
heard it a million imes.
You think I’m going to tell you to bust a gut in the gym with some killer workout—like the kind you see on
late-night infomercials starring some dude with shredded abs screaming about intensity.
Not even close—in fact, I am going to recommend something completely the opposite. Let me explain ...

THE REAL STORY ABOUT EXERCISE

Not long ago, a startling phrase appeared in big bold leters on the blog of John Berardi, PhD.71 Who’s John
Berardi, you ask? Just a famous personal trainer with huge biceps and 8% body fat—a guy who’s made a
prety good living helping people get in shape.
Oh, and I almost forgot: Berardi also happens to have a PhD in exercise physiology.
Here was the startling statement…
“Exercise doesn’t work!”
Berardi’s statement may sound crazy—especially since he rouinely recommends about ive hours of exercise
a week—but it will soon make more sense to you.
“Although I always knew that diet was an important part of the training equaion, I also always harbored
some subconscious noion that if I worked my clients hard enough, their lack of dietary efort would be
overcome by my super-efecive training programs,” he writes.72
So a few years ago, Berardi decided to test his belief that exercise alone can create fat loss. He worked on a
study at the University of Texas that put 100 sedentary paricipants into one of two groups. Group one just
kept on doing what they were doing, exercise-wise, which was basically nothing. Group two was given a 12-
week program of 5-6 hours of acivity per week.
The program was designed by Berardi and overseen by both a weightliting coach and a group exercise
coach. All the paricipants started out at a whopping 35-40% body fat, as measured by DEXA scans. We’re
talking sedentary here—just the kind of folks you’d probably think should exercise more so they could lose
some weight.
Now remember: the study didn’t require the paricipants to make any change in their diets. These guys were
only interested in one thing: “We wanted to test the efects of exercise alone—without diet,” writes Berardi.

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“In other words, the quesion became: Without a dietary intervenion, can exercise alone reshape a person’s
body?” [emphasis mine]
At the end of the 12-week study, they got their answer: Not so much.
“Without (changing your diet), twelve weeks of high-intensity training produced a fairly disappoining 1%
loss of body fat,” he writes
Fairly disappoining?
“In terms of raw data, the paricipants lost only 1 pound of fat and gained 2 pounds of lean vs the placebo
group,” explains Berardi. “Frankly,” he says, “that sucks.”
If Berardi was the only person geing these results, we could probably dismiss what he’s saying as a luke.
But he’s not.

THE DATA SHOWS TYPICAL EXERCISE DOESN'T WORK FOR FAT LOSS
A study published in Nutriion & Metabolism showed that ater ten weeks of training, thirty-eight previously
overweight and sedentary subjects had very minimal changes in their body composiion, losing a mere 1.5
pounds of fat over the course of the ity exercise sessions.
However, those subjects who exercised, and shited their diet to include more protein and fat and less
carbohydrates, saw a number of signiicant improvements in strength, cardiovascular itness and blood lipid
levels.73
Other studies have conirmed this phenomenon—exercise by itself does very litle in terms of changing body
composiion.74,75
“The past few years of obesity research show that the role of exercise in weight loss has been wildly
overstated,” wrote John Cloud in the 2009 Time magazine cover story “Why Exercise Won’t Make You Thin.”76
Eric Ravussin, Chair in Diabetes and Metabolism at Louisiana State University and a prominent exercise
researcher, agrees. “In general, for weight loss,” he says, “exercise is prety useless.”77
How can this be the case? Why—despite what we’ve all been told for so many years—is exercise
such a poor method of losing fat?
I have a theory, and I'll tell you about it in a moment, as well as the soluion to the problem!
But irst, let's take a look at data that shows where exercise does have a tremendous impact—in slowing
down the aging process.

WHY EXERCISE IS MY FAVORITE ANTI-AGING DRUG

Let’s put fat loss aside for a moment—don’t worry, we’ll get back to it—and let’s talk about the undisputed
other beneits of exercise. According to the 2008 Physical Acivity Guidelines for Americans,78 being physi-
cally acive on a regular basis:
• Improves your chances of living longer and living healthier.
• Helps protect you from developing heart disease and stroke or their precursors, high blood pressure
and undesirable blood lipid paterns.
• Helps protect you from developing certain cancers, including colon and breast cancer, and possibly
lung and endometrial cancer.
• Helps prevent type 2 diabetes and metabolic syndrome (a group of risk factors that increases your
chances of developing heart disease and diabetes).
• Helps prevent osteoporosis.

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 • Reduces the risk of falling.
• Improves cogniive funcion among older adults.
• Relieves symptoms of depression and anxiety and improves mood.
• Prevents weight gain and helps keep weight of ater weight loss.
• Improves heart-lung and muscle itness.
• Improves sleep.

If there was a drug on earth that could accomplish all those things, the pharmaceuical companies would be
lining up for the chance to make it, and it would be the biggest seller of all ime.
In addiion to all the amazing stuf listed above, exercise is also a terriic stress reducer. And, as we’ve seen,
stress is the natural enemy of fat loss.

Exercise Reduces Stress

A 2010 study of stressed-out women found that exercising vigorously for an average of forty-ive minutes
over as short a period as three days caused changes at the cellular level. The exercising women had cells that
actually looked younger. Compared to cells of the stressed-out women who didn’t exercise, the cells of the
exercising women showed fewer signs of aging.79,80
Exercise also boosts levels of the brain chemical GABA, which is usually associated with improved mood and
decreased anxiety.
Then there’s the brain.

Exercise Boosts Brain Function

Research by Arthur Kramer at the University of Illinois showed that six months of moderate exercise actually
increased the volume of both the grey and the white mater in the brain, proving that exercise can build up
your brain.
And the best part is that it doesn’t take much. A prety moderate level can do the trick, in this case, just
walking forty-ive to sixty minutes, three imes a week.81
Even if you don’t care much about the physical size of your brain, exercise has been shown to reduce the risk
of Alzheimer’s disease and other forms of demenia. One theory is that it does so by increasing blood low to
the brain.
A study in the Archives of Internal Medicine82 evaluated the cogniive funcioning of seniors over the age of
sixty-ive for almost six years and found that the less they exercised, the quicker the rate of cogniive decline
and the higher the risk for demenia, including Alzheimer’s disease. In a sobering inding, those who didn’t
exercise were three imes more likely to develop demenia.
And, of course, exercise has a profound impact on one of the hormones we most care about when it comes
to losing body fat—our old friend insulin.

Exercise Improves Insulin Sensitivity

Remember, insulin—the fat storage hormone—escorts sugar into the muscle cells where it can be burned
for energy. When you exercise, you create a demand in the cells for immediately available energy, which is
usually sugar.
That means insulin now has somewhere to go with its sugar payload. It takes it into the exercising muscle
cells, which are more than happy to welcome it in. This means the cells are becoming more sensiive to

65
insulin and less insulin resistant. It also mean you have less circulaing insulin in your blood, making room for
the all-important IGF-1 hormones to send their fat-burning messages.
This alone makes exercise worth the price of admission, since insulin resistance is at the heart of obesity and
diabetes, and probably involved in heart disease as well. In any case, insulin resistance will keep you from
burning fat any day of the week. Exercise helps reverse it.

Exercise, Heart Disease, Stroke and Diabetes

A baker’s dozen of studies83,84,85,86,87,88,89,90,91,92,93 have demonstrated that as simple an exercise as walking
substanially reduces the chances of developing heart disease, stroke, and diabetes in diferent populaions.
And the more you do it, the beter it is. One study looked at people who were already walking—folks in the
Naional Walkers Health Study—and divided them into four groups, depending on how much walking they
did per week. Those who walked the most had double digit reducions in their risk of dying from either
cardiovascular disease or diabetes.94
And if that weren’t enough, walking lowers inlammaion—a serious archenemy of a fat burning metabolism.
In this study, ater twenty-four weeks, walkers saw signiicant changes in hs-CRP, the best measure of
systemic inlammaion I know. And that was in addiion to a signiicant drop in BMI, waist circumference,
fasing blood sugar, triglycerides, and a signiicant increase in HDL cholesterol.95
All from just a 24-week walking program.

AND NOW BACK TO EXERCISE AND FAT LOSS

So, by now you’ve probably igured out that I’m a big fan of exercise for every health reason on the planet.
However, exercise by itself is a prety sucky way to lose body fat. But noice I said “by itself.”
When you exercise along with a diet program like The Metabolic Factor, it’s a whole diferent story.
Take the data from the Naional Weight Control Registry. The Registry basically keeps track of people who’ve
successfully lost weight and monitors what they do.
How successfully?
To be in the Registry, you have to have lost 30 pounds and kept it of for a year—but the average paricipant
has lost 70 pounds and kept it of for six years! If that’s not considered success, I don’t know what is.
WebMD recently posted a piece on some of the top habits shared by these successful weight losers, and one
of them was this: They exercise 60 minutes each day. Most successful losers are walking 11,000-12,000 steps,
or the equivalent of about 5.5-6 miles a day.
Pamela Peeke, MD, the author of Fight Fat Ater Forty and Body for Life: For Women, and a Pew scholar in
Nutriion & Metabolism, has said “In order to achieve and maintain weight loss, you have to add in intensity
to mobilize the fat.” She suggests adding some hills to your daily walk, doing some speed intervals, or doing
whatever it takes to boost your heart rate a litle more.
Not so coincidentally, that’s precisely what you’re going to be doing in The Metabolic Factor.
The Simplest, Most Eicient Exercise Program in the World
I want you to do a very speciic exercise program for the next 22 days. Get ready to be surprised. It’s a very
simple program. Actually, it can be explained in one word, and by now should come as no surprise given the
data I've shared with you.
Walking!

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And by the ime you’ve read through the next few paragraphs you’ll understand exactly why this—and only
this—needs to be your exercise for the next 22 days while you are upgrading your metabolism from one that
sputers along with sugar, to a super-eicient, fat- burning one that's on cruise control.
I believe that the reason it’s so hard for people to lose fat by exercise alone is because they are sugar
burners. Sugar burners will run out of steam very quickly since they can’t efecively tap into their fat stores
for energy.
They’ll get ired and won’t be able to put out much efort. And if they do manage to push through, they’ll
be exhausted because that endless supply of energy they’ve got locked up in their fat issue isn’t readily
available to their cells for fuel.
Worse, because they can’t tap into their fat cells very well, when a sugar burner does manage to grit his
teeth and push through a grueling aerobic workout through sheer will power alone, he’ll likely be breaking
down his muscles for fuel.
Corisol—the stress hormone will go way up—but there won’t be a corresponding increase in the hormones
that build and maintain lean muscle (testosterone and growth hormone). Corisol breaks down muscle, and
that’s not a good thing if you’re trying to lose body fat.
No wonder exercise and fat loss is damn hard for sugar burners.

A SIMPLE EXERCISE EVEN SUGAR-BURNERS CAN USE TO BURN FAT

The exercise program in The Metabolic Factor is designed to ix this problem once and for all. It is a
scieniically sound, progressive program based on something nearly all of us can do—walking.
By walking every day, you’re going to be condiioning your body in three ways:
1. Improved Blood Flow. You’ll be condiioning your circulatory system to be beter able to do its job of
delivering oxygen and nutrients to the issues more eiciently. Both oxygen and nutrients are criical
to building a fat-burning metabolism.
2. Improved Endurance. You’ll be building two kinds of endurance: muscular and cardiovascular. Your
muscles, your lungs, your heart, and your enire circulatory system will be stronger and able work
longer without faigue. And the increased circulaion will help you sweep away toxins that have been
liberated from your fat issue, minimizing the metabolic damage they can cause.
3. Improved Fat Burning for Fuel. And, you’ll be training your body to use a higher percentage of fat as
fuel and to keep that percentage higher for longer periods of ime. In exercise physiology terms, you
will be keeping your respiratory quoient—the percentage of the calories you’re burning that come
from fat—as high as possible for as long as possible.

Then, ater the program, when you decide to increase the intensity of your exercise and consider a rigorous fat-
blasing program like High-Intensity Training (discussed below), your metabolic engines will already be primed.
You’ll be able to really take advantage of that type of powerful exercise to upgrade your metabolism even
more—not something you can do when you are stuck in the sugar-burning swamp. You won’t avoid it like the
plague because for the irst ime, your body will be able to access your fat stores and thus produce enough
energy for you to actually do it!
And it all starts with walking. Walking is the key to transforming your metabolism from sugar burning to fat
burning.
But irst a word about high intensity exercise.

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A FAT-BLASTING EXERCISE THAT WORKS … IF YOU'RE A FAT BURNER
There’s a considerable body of evidence that the most efecive training you can do (for fat burning, and
probably general health as well) is high intensity training (HIT)... but only when it's done right.
The idea behind HIT is that you alternate short intervals of high-intensity exercise with short rest periods.
Drs. Jade and Keoni Teta, leading proponents of this style of exercise, describe it this way: “Push ill you can’t,
then rest ‘ill you can.”
The power of HIT is in no small part due to its impact on IGF-1. Research has repeatedly shown96, 97, 98 that
HIT, especially when resistance is added (i.e. weights or body weight) has powerful efects on IGF-1. One
study showed that ater a 13 week program, circulaing IGF-1 levels went up approximately 20%.99
Imagine how much fat-burning power that is…
However, there is one problem with this type of exercise. Most of the people that are touing this as the next
fat-loss miracle are totally ignoring a criical factor: the metabolic status of the people they’re teaching it to.
In other words, these so-called “experts” aren't taking into consideraion whether someone is a sugar burner
or a fat burner.
And that’s an absolutely criical point. If you’re a fat burner, HIT is the best thing to come along in years.
But if you’re a sugar burner, HIT is a complete disaster.
For HIT to be efecive, it has to be done when the metabolic groundwork has already been laid. That is to
say ater you’ve shited from a sugar-burning to a fat-burning metabolism. If you try HIT while you are stuck
in sugar-burning hell, you'll be doing an even beter job of burning muscle and dismantling other important
bodily structures for energy while your fat just deiantly sits there on your hips, belly and thighs.
Don’t get me wrong. I’m a huge fan of HIT.
But we don’t want you doing it for the next 22 days.
In fact, we don’t want you doing it unil you are ready.
But here’s the thing that may surprise you. The most important thing in these next 22 days is not the intensity
of the exercise you do. No. The most important thing in these next 22 days is about switching you from a sugar-
burning kiten to a fat-burning beast! That’s what The Metbaolic Factor exercise program is going to accomplish.
Once you accomplish this, you’ll truly be able to reap all the beneits of any exercise program you choose to
do, ever. So, be paient and lay the metabolic groundwork. You won’t regret it.
Look, if you’re already exercising I don’t want to tell you to stop, but I do want to suggest that you pull it back
a bit as your body gets accustomed to a new kind of fuel. That’s what we’re going for here—a fuel change.
Don’t worry about “not doing enough.”
You can always beef up the level of your exercise later on (and I hope you will), but I want you to do that
once your hormonal symphony is playing like the Juilliard String Quartet, your mitochondrial factories are
humming along like a Ferrari engine, and your cells are pumping out barrelsful of ATP.
That’s the infrastructure we’re going to build in the next 22 days.
Now, we’re about to get to the part you’ve been waiing for—the part that tells you exactly how to put the
tools of the program to use. You’re about to learn exactly what to do to acivate each of the ive major
pathways to a fat burning metabolism.
As Michael Bufer, the ring announcer famously said, “Let’s get ready to rumble”

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 WHAT YOU LEARNED IN THIS CHAPTER

• Exercise alone is a very inefecive way to lose body fat.

• The undisputed beneits of exercise include living longer and a signiicant reducion in risk for heart
disease, stroke, certain cancers, diabetes and depression.
• Exercise lowers stress.
• Exercise has been shown to boost brain funcion and, in some studies, increased brain volume.
• Exercise improves insulin sensiivity.
• Walking is the simplest, most eicient exercise in the world.
• Walking for thirty minutes every day for the next 22 days will help shit over to a fat burning metabo-
lism.
• High-Intensity Exercise is an extremely eicient and efecive way to exercise and lose body fat—in
part because of its posiive impact on IGF-1—but it has to be done once the metabolic infrastructure
of a fat- burning metabolism is irmly in place.

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 SECTION 3:
YOUR FAT BURNING STEP-
BY-STEP BLUEPRINT

70
 Chapter Twelve

THE METABOLIC FACTOR

DAILY ACTION PLAN
Are you ready to turn your body into a fat-burning machine?
Do you want to be inally free of the fat that’s piled up all over your but, thighs and belly?
I thought so.
And that’s why I’m going to share with you the quickest, most powerful way I know to burn fat.
But I won’t lie to you. There are ive pathways that lead to fat burning and EACH has to be addressed if you
want opimal health and a fat-burning metabolism. Period.
Shortchanging any one of these pathways will compromise your results. In fact, ignoring all but the nutriion
and exercise pathways is the big mistake that dooms most of the programs I’ve seen.
That’s why The Metabolic Factor program addresses each of the ive pathways you need to trigger the
powerful upgrade—from a metabolism that sputers along like a motorboat in molasses, to one that feasts
on fat, running like a Formula One car in the Grand Prix at Monaco.
I’ll tell you precisely what to do, step by step, week by week, to make this happen in only 22 days.
I’ll start with a quick review of the ive pathways so that you understand how opimizing them will turn you
from a sugar burner into a fat burner, and will inally allow you to access those fat stores that have been
siing on your but, thighs, hips and middle, and driving you absolutely crazy.
Once you go from sugar-burning hell to fat-burning heaven, not only will you start erasing that stubborn
fat that's piled up in all of the wrong places, you’ll also get some nice bonuses—like more energy, supreme
health and a slower aging process.
But before we get started, you need to make a choice: Do you want to go on the basic plan or accelerate
your fat-loss results with the advanced plan?

THE BASIC PLAN OR THE ADVANCED PLAN

To make this program accessible to as many people as possible, I’ve create a basic version and an advanced
version. The very irst thing you need to do is decide which one you want to follow. Let me tell you a litle
about each. Then you can choose which version is best for you.
Let me be honest with you. I originally designed this program with only using the advanced plan. Here’s
the reason: I’d love it if every person reading this chose to do the advanced plan, with all the extra steps in
this fat-burning system. Taking those steps is going to give you the biggest bang for your buck, and pull the
necessary metabolic triggers to really get your fat-burning engines humming.
But then I realized something …

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Not everyone will want to do—or even be capable of doing—every single thing in the pages that follow. And
the truth is, you don’t have to—you’ll get terriic results doing the basic plan, and you can always add the
addiional steps later.
So I created the basic plan, which anyone can follow.
On both plans you will address all ive of the pathways needed for opimal health and fat burning. The only
diference in the two plans is that the advanced plan gives you some addiional steps you can take if you
want to go a litle deeper and master the ive pathways to opimal health and a fat-burning metabolism.
Both the basic and the advanced plan will dramaically overhaul your metabolism, turning you into a fat-
burning beast, but the addiional steps on the advanced plan will help you accelerate your fat loss even
further.

The Basic Plan

Here’s what you will do on the basic plan:
1. Nutriion: The basic and advanced nutriion plan is very similar. You’ll eat a controlled carb diet of
protein, fat and unlimited vegetables for the irst ten days, followed by a carb feast on the 10th night.
The remaining days will also be low-carb, with carb-feast meals strategically placed on the night of
the 14th, 18th, and 22nd day. For the basic plan, there is no restricion on what you can eat on the carb
feast. (Details below.)

2. Sleep: The goal for the basic plan is to increase the number of hours you sleep each night. Each week
you will go to bed 15 minutes earlier than you usually do so that by the end of the program, you will
have added one hour of high-quality, stress-reducing, fat-burning, metabolism-enhancing sleep.

3. Stress: You’ll be doing a simple, very efecive, 4-minute breathing exercise (called the “Relaxing
Breath”) twice a day. This exercise will lower your stress hormones which are the mortal enemy of a
fat-burning metabolism.

4. Detox: The key acion in the basic plan is to take a warm-to-hot, relaxing, detoxifying 15-minute bath
three imes a week in magnesium sulfate (Epsom salts). Toxins are stored in fat cells, and as you lose
fat on the program, you’ll be releasing toxins, which can mess with your fat-burning hormones. The
warm bath will help lush them out and wash them away.

5. Exercise: The basic plan is built around walking, which you’ll do for 15-30 minutes, 3-5 imes a week.
Walking will help burn fat, help set your metabolism up for more efecive fat burning, increase circu-
laion, help with detoxiicaion and stress reducion, and reduce the risk for cardiovascular disease,
diabetes, cancer and depression.

That’s it. Just take these steps and this will be enough to start the metabolic ball rolling, create a fat-burning
metabolism, and get rid of the pudge hanging around on your but, thighs, hips and stomach.
But if you want to take it to the next level, and get every last beneit from opimizing the ive pathways, then
the advanced plan is for you.

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WHAT YOU WILL EXPERIENCE ON THE 22-DAY PLAN
I won’t lie to you. With either the basic or the advanced plan, you’re going to experience some serious
metabolic changes. And because of this, for the irst few days, you’ll probably feel like crap.
Why?
Well, for one thing, those toxins stored in your fat cells will be released. For another, your body is switching
over to a diferent fuel source—fat—and that adaptaion takes about ten days or so. (Of course, once you’re
adapted to that new fuel, you’re going to be unstoppable!)
You’ll also be cuing out many foods that are addicive—stopping them will actually produce symptoms in
some people that are very much like withdrawal. (If you’ve ever stopped smoking cigaretes, you know what
I’m talking about.)
And although they don’t happen to everybody, you may feel a bit spacey and faigued the irst couple of days
or so. (The word “grumpy” has been used—more than once.)
But, believe it or not, this is actually a good sign. Whatever you do, don’t let those few days of feeling
crummy discourage you. What you’re experiencing is a powerful signal from your body that it’s undergoing
the metabolic transformaion from sugar burner to fat burner.
Stay the course! Stay strong, and if you do experience symptoms—and not everybody does, mind you—let
those symptoms be a source of moivaion and pride for you, because they’re telling you you’re doing the
right thing for your body.
And, of course, if you don’t experience any symptoms, good for you! Many people don’t, and if you don’t, it
certainly isn’t a bad thing.
I urge you to stay on the plan. The fog lits, the faigue goes away, irritability evaporates, and all of a
sudden—usually within the irst week—you’re feeling more energeic than you’ve felt in a very long ime.
When you reach that point—and it won’t be very long—you’ll hear yourself saying, “Man, that was worth
it!” Once the toxic garbage is out of your system, once the default seing on your metabolism has moved to
fat burner, then everything is going to get beter.
You’re going to have more energy to power you through your day. You’ll experience a signiicant loss of body
fat. Your sleep will be more resful and relaxing. Your stress levels will come down. Heck, your sex life may
even improve!
In addiion, you’ll be lowering your risk for a host of chronic diseases (from heart disease to Alzheimer’s to
diabetes to stroke). In a very real sense, you won’t be acceleraing the aging process, and you very well may
be slowing it down—not a bad result from a fat-burning program.

TRACKING YOUR RESULTS

One of THE most important things you can do when embarking on any health or exercise program is
measuring your progress.
Why? Because geing posiive feedback on your progress provides TREMENDOUS moivaion to keep going
for more—it gets addicive.
Virtually everyone DOES see improvements, but how/where/when it manifests can and does difer, which is
why we want to cover all of our bases.
So every week, I want you to take some ime to measure your progress. Here's how you do it.

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Download the Tracking Spreadsheet
I have developed a handy-dandy tracking spreadsheet you can use to track everything outlined below. Before
you start the program please download the spreadsheet at the link below and review it along with the
instrucions that follow so you know EXACTLY how to measure your progress on this program.
Download your tracking spreadsheet here:
htp://www.metabolicfactor.com/tracker
Once you have downloaded the spreadsheet, here is what you do.

STEP #1: CHECK YOUR SHMEC

SHMEC is an acronym that stands for:
• Sleep
• Hunger
• Mood
• Energy
• Cravings
I want you to ask yourself at the end of each day, and most importantly at the end of each week, "How was
my SHMEC?" You should record your weekly results in your spreadsheet as indicated.
SHMEC is a subjecive evaluaion, but it works best when you rank it. Here's how to do that.
Rank each parameter—sleep, hunger, mood, energy, and cravings on a scale from 1-10 where 10 is "opimal"
and 1 is "poor."
So you would score a 10 on each parameter if:
• Sleep—I slept like a baby.
• Hunger—I wasn't hungry at all.
• Mood—I had a happy stable mood all week long.
• Energy—I had high energy all week and it was stable throughout the day.
• Cravings—I didn't have any cravings.
On the other hand, you might score a 1 on each parameter if:
• Sleep—It seemed impossible to get or stay asleep.
• Hunger—I was starved all week.
• Mood—I felt grumpy and irritable every day.
• Energy—I had poor energy with lots of valleys every day.
• Cravings—I wanted ice cream so bad I thought I would tear my eyes out.

IMPORTANT: As you do this, keep in mind that a 10 or “opimal” raing for hunger and cravings would mean
you didn't feel hungry or have cravings this week. This part is a litle counter-intuiive, as we usually think a
raing of 10 would mean, "I felt that a lot." But opimal levels of hunger and cravings are low. So be careful
how you measure those.
The ideal SHMEC score is 50. The lowest possible score is 5. You'll likely fall somewhere in between,
especially during the irst 7-14 days as your body adjusts to this program. By the ime this program is over,
your SHEMC should stabilize and gradually increase. However, if you coninue to have problems with your
SHMEC ater that, see Chapter 18 where I talk about accessing your SHMEC to opimize the program for your
needs.

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STEP #2: THE VITALITY TEST
This is probably THE most important test and the one I care about the most -- it measures where you are
from a health, wellness and vitality perspecive.
This test is the one that will show your dramaic transformaion the clearest, so do NOT skip this one.
People oten obsess about weight when changing their eaing or exercise habits, which is precisely the
OPPOSITE of what you should be doing.
Fat loss happens as a natural consequence of opimizing your underling biology and health, so while weight
tracking is a relevant data point (more on that in a bit), it's probably the LEAST important in my experience.
The health tracker in the spreadsheet provides an excellent overview of how your underlying biology is
changing.
So make sure you ill this out once a week along with your SHMEC to fully understand how this program is
efecing you.
The spreadsheet will automaically calculate how much your health is improving each week as well as
overall, and you can see in which area you are improving the most, which is highly moivaing.
DO NOT SKIP THIS -- the feedback you'll be geing weekly will be VERY powerful, again, do NOT skip this!!

STEP #3: THE BODY SHAPE TEST

The body shape test is powerful way to see how your body shape changes throughout the program.
Everyone loses inches, but where precisely you lose the inches difers from person to person.
So the simple thing to do here is to get a tape measure (a cloth kind, NOT a metal one!) and measure these
diferent parts of your body on the same days you do your other assessments.
Or, if you don't have a tape measure, take a piece of string, see how far it goes around and then measure
that string length with a ruler.
Here's a great one you can get for less than 6 bucks at Amazon:
htp://www.amazon.com/AccuFitness-MT05-MyoTape-Body-Measure/dp/B000G7YW7Y
Make sure you do this WITHOUT clothes on with your muscles relaxed, and posiion the tape in the same
spot every ime for consistency.
You may need someone to help you with this. For the arms and thighs, you only need to measure one, so
just choose ONE side only for each.
Here are the parts you measure:
• Hips—Start at one hip and wrap the tape measure around your rear, around the other hip, and back
to where you started. Make sure the tape is over the largest part of your butocks. Because making
sure the tape is level back there can be hard, try to do it in front of a mirror.
• Waist—Place the measuring tape about a 1/2 inch ABOVE your bellybuton (at the narrowest part of
your waist) to measure around your torso. Don't suck in your belly as that will throw things of. Make
sure to exhale and then measure before inhaling again.
• Chest—Place the measuring tape just under your breasts/pecs and measure around the torso while
keeping the tape parallel to the loor.
• Bust—Place the measuring tape across your nipples and measure around the largest part of your
chest. Be sure to keep the tape parallel to the loor.

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 • Thigh—Chose just ONE side and measure around the largest part of the thigh and wrap the tape
measure around your thigh from front to back and then around to the front.
• Calve—Choose just ONE side and measure around the largest part of the calf.
• Upper Arm—Choose just ONE side and measure around the largest part of the upper arm (ABOVE
the elbow).
• Forearm—Choose just ONE side and measure around the largest part of the forearm (BELOW the elbow).
• Neck—Measure around the largest part of the neck.

STEP #4: METABOLIC ASSESSMENT

This one is very straighforward and simply measures how well your metabolism is doing at burning fat for
energy as opposed to burning sugar/carbs for energy.
Again, take your measurements for this on the same days you do your other assessments.

STEP #5: WEIGHT

Last, and DEFINITELY least, is tracking your weight. This is the least important measure of all, mostly because
of how much psychological baggage people have endured obsessively focusing on this metric.
Weight can luctuate wildly depending on hydraion levels, stored carb levels (glycogen), ime of day and
many other factors, which causes people to freak out over nothing.
Unless you have extensive body composiion tesing done with a DEXA scan, it's impossible to know what's
changing based on fat, muscle, bone, water and other body content.
That's why on this program you measure weight only once a week, on the same days you are measuring
everything else. Make sure you always weigh yourself irst thing in the morning with no clothes on.

BONUS MEASUREMENT: THE CLOTHES TEST

This is certainly the funnest baseline measurement there is to take.
Grab your favorite pair of pants, shirt and, for the ladies, your favorite bra. Put on your favorite belt as well.
Take note of how each of them it:
• For the pants, how much space is there between the pants and your belly? How snug are the pants?
• For the belt, track what notch you ighten it to.
• For the shirt, especially for you men, buton it all of the way up and see how it feels around your
neck. How ight is it? How do the arms feel? How does it it or look around your waist?

Then use your mobile phone or some other digital camera and take a picture of how you look with your
clothes on and keep that stored somewhere.
Yes, seems corny, but the diference you'll see will be striking and unforgetable.
Okay, that's it (ha!)—remember, do this once a week over the course of the program so you have a record of
how much change you experience.
I have included reminders on when to take your measurements in the checklists in Appendix A. Use these
not only to remind yourself when to take your measurements , but to guide you through the enire program.
And here's the link to the tracking spreadsheet again:
htp://www.metabolicfactor.com/tracker

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 Chapter Thirteen

OPTIMIZING PATHWAY #1:

NUTRITION
There are an awful lot of ways to lose body fat. And frankly, some of them suck.
Listen, back when I started in personal training, you couldn’t turn around in the gym without bumping into
some model who kept her weight down with a steady diet of cocaine, cigaretes, cofee and a few spears of
asparagus. Obviously, that’s not what we’re going for here.
What we’re going for here is opimal fat loss coupled with opimal health. We want you lean, but we also
want you energeic, illed with vitality and opimism, raring to engage with life, and ready to live it to its
fullest.
And the irst step on that path is to strategically improve the way you eat.

THE NUTRITIONAL PLAN OF THE METABOLIC FACTOR

The Metabolic Factor is a controlled-carb program—most of the ime. And that’s the big diference between
The Metabolic Factor and other nutriional programs.
The cornerstone of The Metabolic Factor program—which makes it diferent from every other program on
the planet—is what we afecionately call the “carb feast.” The carb feast happens at strategic points in the
program—it’s basically a meal in which you can eat just about anything you want.
Whether you choose to do the basic plan or the advanced plan, the core of the nutriion program is the
same: you will strategically alternate carb-controlled meals with carb feasts. This has a number of important
beneits. (I will explain in a moment.) Here’s what the daily breakdown looks like:
• Carb controlled: Days 1-10
 Carb feast: night of Day 10
• Carb controlled: Days 11-14
 Carb feast: night of Day 14
• Carb controlled: Days 14-18
 Carb feast: night of Day 18
• Carb controlled: Days 19-22
 Carb feast: night of Day 22

In addiion to alternaing carb-controlled meals with carb feasts as speciic above, I want you to follow three
simple rules:

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Rule #1: Stick with Three Squares
Forget all that “eat every two hours” junk you’ve been hearing since the 1970’s. For the next 22 days, you’ll
eat three imes a day. That’s it. This is the best way to control the hormonal response to food and set you up
for fat-burning nirvana.

Rule #2: No Snacks

Snacking just keeps your blood sugar and insulin elevated, and that shuts down fat burning. So no snacking.
You don’t need it. Eat the meals as recommended on the menu plan or “roll your own” according to the
instrucions below, and there'll be no need for snacks. Really. Your body will naturally be snacking away on
all that stored fat around your belly instead!

Rule #3: Breakfast Should be Mostly Shakes

Breakfast is challenging for most people, but not on this program. You’ll be enjoying delicious, protein- and
fat-packed, metabolism-boosing shakes that you can make in just a couple of minutes. They will keep you
saisied and energized unil it’s lunchime.
That’s prety much all there is. It’s simple as can be, and it’s startlingly efecive.
Alright, now let’s dig into the details ...

CARB-CONTROLLED MEALS
For the irst ten days, you’ll be eaing mostly protein, vegetables and fat, which accomplishes the following:
1. Controls Insulin and Blood Sugar, Driving Up IGF-1. High blood sugar and high insulin (the fat stor-
age hormone) are the twins of fat storage. Both cause your body to keep cranking out the “fat stor-
age” message, meanwhile suppressing the fat-burning messages of IGF-1. Both blood sugar and
insulin are elevated by carbohydrates, so the irst ten days will be low-carb all the way. This will drive
insulin down, IGF-1 up, and shit you into fat-burning mode.

2. Cools Inlammaion. A diet low in sugar and starch and higher in healthy fat, protein and iber is by
deiniion less likely to contribute to inlammaion. And remember: inlammaion = less efecive fat
burning, not to menion a host of health problems.

3. Crushes Cravings. Most addicive foods are loaded with sugar and literally create their own crav-
ings. A diet high in protein, fat and iber will eliminate the craving-producing foods and eliminate the
blood sugar roller coaster that perpetuates those cravings.

4. Accelerates Fat Burning. This happens by depleing energy stored as carbs, called glycogen. And
remember, for maximum fat burning, your stored carb energy must be used up irst so your body is
forced to burn fat as its primary fuel source. This is step numero uno in building a fat-burning me-
tabolism.

To create your carb-controlled meals you have a couple of opions.

The irst—and simplest—is to turn to the daily nutriion planner in The Metabolic Factor 10-Minute Meals
right now, and follow the meal plans exactly as outlined. I guarantee your taste buds will be saisied—the
meals we've developed are truly outstanding—and you will automaically be sicking to the exact nutriional
guidelines I laid out for this program, since all the recipes were developed to my precise speciicaions.

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Following The Metabolic Factor 10-Minute Meals is a no-brainer,
but many people prefer not to be locked into a speciic meal plan, A Special Note on
or would rather not cook.
Snacks
So you can also create “roll your own” meals, using the guidelines
below. Or, you can mix the two together—follow the menu plans Here’s the thing with snacks… on a
from The Metabolic Factor 10-Minute Meals on some days, and day to day basis when life is going
make your own meals on others. as planned you really don’t need
them.
The choice is yours—just remember to choose the plan you’re
most likely to actually follow, the plan that’s the easiest for you to But I am well aware life doesn’t
do, as that will dramaically increase the chances that you follow always go quite as planned.
through with this powerful fat-burning program. Someimes meeings run on
for hours and you need a litle
Now in the event you do decide to make your own meals, instead something to keep going, or you
of following the exact meal plan, puing them together is super get trapped in an airport where
simple. Here’s what you do: inding real food is like discovering
an oasis in a dessert, or any one
Carb-Controlled "Roll Your Own" Breakfasts of a million other factors sabotage
I consider the morning shake an essenial part of this program for your best eforts and take you of
the following reasons. your eaing rouine.
1. It’s easy to make. If this happens to you (and let’s
2. It primes your metabolism. face it, it may in the next 22
3. It sets you up for a clear, clean patern of eaing for the days), instead of reaching for that
day. Snickers bar, sick to the following
IGF-1 boosing snacks instead:

Equally important, the ingredients in it provide the right blend 1. A protein shake (see more in
of extremely high-quality protein, fat, iber and a nice variety of the secion on “rolling your own
important nutrients all of which are needed for healthy cells and a shakes” below)
smooth-running metabolism. 2. High-quality beef or turkey jerky
There’s only one problem with shakes in the morning. Most of 3. Cotage cheese and berries or
the shake powders on the market frankly suck. The worst ones half an apple and a cheese sick
masquerade as health-promoing products, but when you look a (only if you’re dairy tolerant.)
litle more carefully, they’re packed with sugar, preservaives, and Each of these snacks are very high
other toxic compounds that completely sabotage your metabolism. in amino acids—the molecules
So obviously, you want to avoid these… needed to synthesize IGF-1. And if
But even the products from so-called reputable purveyors that you use the special shake powder
tout themselves as being healthy oten don’t trigger the correct menioned below, you’ll even be
metabolic responses to increase IGF-1 levels, acivate M.A.T. and geing small amounts of intact
turn you into a fat-burning machine. IGF-1 delivered directly to your
body.
Why? Well it has to do with a broad misconcepion about protein
powder. Many people think, “Protein is protein, right?” This is actually dead wrong. Only certain kinds of
protein provide a full range of amino acids to fuel your mitochondria for maximum fat loss.
Plant-based proteins don't deliver the full spectrum of fat-burning amino acids or they cause other problems.
For example, soy can inhibit your thyroid – and we know what that does to your fat-burning ability! And
some of them don’t deliver the full spectrum of amino acids, or aren’t ranked as high on the biological
availability scales.

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Fortunately, whey protein provides the full spectrum of amino acids needed to trigger maximum fat loss.
But it HAS to be high-quality whey, or your fat loss eforts may be compromised.
And that’s a problem, because most whey protein powders on the market simply don’t live up to their
claims.
In fact, my publishers were so dismayed at the quality of whey protein on the market that they decided to
formulate a product speciically designed to go hand-in-hand with this program. A protein powder that was
designed to support healthy levels of IGF-1, trigger your all-important M.A.T, and turn you into a fat burning
beast.
This stuf is absolutely delicious – and efecive – so it’s hard to keep it in stock. Nonetheless, I highly
recommend you use this for your protein in all of your daily shakes. Not only do you get pure grass-fed whey
protein, but you also get joint-supporing compounds and energizing electrolytes to help you perform at
your best, regardless of how acive your lifestyle is.
Check out all the details here: htp://www.metabolicfactor.com/protein

Now, let’s get back to how you can “roll your own” shakes, here is what to do:
Step 1: Begin with Core Shake Ingredients
• 1–2 Scoop(s) High-Quality Whey Protein Powder. Your powder should be between 15–25g of protein,
less than 6g of carbohydrate, less than 2 grams of sugar and preferably at least 2 grams of dietary
iber. I like whey protein best, but you can also use pea protein.
• 1 Tablespoon Chia and/or Flax Seed. This adds some healthy omega-3s and iber to your shake.
 1/3 Cup (or Less) of Approved Low- to Moderate-Glycemic Fruit (Opional). Low to mod-
erate glycemic fruit choices include:
 Berries (blueberries, raspberries, strawberries)
 Cherries
 Pear
 Peach or Nectarine
 Melon
 Orange or Tangerine
 Apple
 Kiwi
• 4–8+ Ounces Dairy-Free Liquid. You may use one liquid alone or a combinaion of two diferent
liquids (i.e., half water and half unsweetened almond milk). Less liquid may be used if you prefer a
thicker consistency shake. Add more liquid if you prefer a thinner consistency shake. Please be very
careful when buying these dairy-free alternaives, as many lavored versions are absolutely loaded
with sugar; therefore, always look for the unsweetened versions and always check the nutriion label
to ensure there's very litle (less than 2–3 grams) or no sugar. Dairy-free liquid choices include:
 Water
 Unsweetened plain almond milk
 Unsweetened plain coconut milk
 Canned full-fat coconut milk
 Chilled herbal tea
Step 2: Choose Any of the Following Smoothie Add-In Opions
The add-ins will provide addiional nourishment to your smoothie. Adding nutrients in the form of iber and/
or fat will help keep you saiated and saisied for several hours. I recommend you choose at least two items
from the list below:

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  ½ to 1 ripe avocado
 Addiional chia seeds (soaked or un-soaked)4
 1 Tbsp hemp seeds
 1 Tbsp unsweetened coconut lakes
 1 Tbsp melted coconut oil
 1–2 raw pasture eggs
 ½-1 ounce nuts (e.g., almonds, cashews, walnuts) or 1 TBSP nut or seed buter (e.g., al-
mond or cashew buter)
 1 Tbsp laxseed oil
 1 TB Barlean’s Flavored Omega Swirl (htp://www.barleans.com/omega-swirl.asp)
 Lemon or lime rind or juice for extra lavoring
 1 Tbsp cinnamon
 1 scoop of a greens and reds powder5

You may also consider adding:

 Addiional water or ice, depending on how thick or thin you like your shake
 1 TBSP cocoa or cacao powder for an added chocolate lavoring
 Stevia or Xylitol, to taste

Step 3: Blend and Enjoy!

I’ve got to tell you that some of the most delicious shakes I have ever tried in my life are the ones our team
developed for The Metabolic Factor 10-Minute Meals, so if you're looking for a delicious breakfast—or
something to inspire your own shake creaions—you should deinitely check them out. (We also included
some delicious hot breakfasts for those of you who prefer them.) I highly suggest you use this high-quality
grass-fed whey protein here to mix in to all of your shakes: htp://www.metabolicfactor.com/protein

Carb-Controlled "Roll Your Own" Lunches and Dinners

If you want to “roll your own” carb-controlled lunches and dinners, all you have to do is look at the chart
(below) and choose one food from column A, and all you want from column B. (Like the old-school Chinese
restaurant menus I used to order from when I was in college!)
Then season with, cook with, or include anything from column C that happens to come along with the food
listed (meaning, for example, the fat that’s found in the ish or in the grass-fed beef) or that makes the food
taste beter (buter, coconut oil), or is a good accompaniment (avocado). It’s pure simplicity.
For example, here’s a meal I frequently eat when I’m working at home and don’t have a lot of ime to cook
or prepare food. I’ll sauté some onions and mushrooms (Column B) in buter (Column C), cook up a big paty
of grass-fed beef (Column A), and eat it with a couple slices of avocado (also Column C). This meal takes less
than six minutes to prepare.

4 To soak chia seeds, in a small jar mix a few tablespoons of chia seeds into about 6 ounces of water and keep in the
fridge for about a week. The seeds will expand and gel over ime. Mix well to prevent clumping.
5 These are powders made of freeze-dried fruits and vegetables that are very low in sugar, and very high in
phytonutrients—an easy way to increase your daily intake of fruits and vegetables.
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The Metabolic Factor “Roll Your Own” Meal Chart

Column A (Protein)1 Column B (Vegetables/ Fiber) Column C (Fats and Oils)

• Beef • Broccoli • Buter

• Chicken • Cabbage • Ghee
• Eggs • Onions • Coconut oil
• Turkey • Mushrooms • Palm oil (Malaysian Palm
• Pasture-raised Pork • Spinach oil is best)
• Bacon (from pastured pork) • Chard • Sesame oil (limited)
• Lamb • Collard greens • Flax oil (salad dressing
• Salmon • Kale only)
• Flounder • Bok choy • Olive oil
• Herring • Celery • Macadamia nut oil
• Sole • Zucchini • Walnut oil (salad dressing
• Tuna • Brussels sprouts only)
• Trout • Scallions or Green onions • Avocado
• Cod • Snow peas/Snap peas • Nuts (limit to 1 ounce per
day)
• Halibut • Tomatoes
• Sashimi • Arichokes
• Shrimp • Pumpkin
• Scallops • Spaghei squash
• Clams • Caulilower
• Crabmeat • Carrots (limit 2 per day)
• Mussels
• Oysters
• Lobster
• Veal
• Venison
• Duck
• Ostrich
• Bufalo
• Bison

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Okay, that covers it for the carb-controlled porion of the program. Now let’s have some fun.

CARB FEASTS
On the tenth night there's a special treat waiing—you're going to have a carb feast!
During this feast, you’ll intenionally gorge on foods you thought were totally of limits, using them
strategically to help keep your fat-burning engines roaring strongly throughout the 22 days.
Sounds crazy, I know, but it works ... and here’s why:
• The Carb Feast Resets Your Metabolism. The carb feast is a kind of metabolic reset buton that reig-
nites your fat-burning hormones, resuling in a powerful fat-burning aterglow that lasts for several
days. It works by triggering a very short-lasing spike in insulin, which is the signal your body waits
for to ramp up your metabolism.

This is an extremely powerful, targeted technique that helps do batle against those metabolic adap-
taions that commonly thwart most fat-loss eforts. The key here is that the insulin increase is a very
quick spike—so it goes up fast and comes down fast, minimizing the “store fat” message, but lasing
just long enough for signal to your body that it needs to ramp up its metabolic fat-burning engines
again.

• The Carb Feast is Fun! A break every few days is just what the doctor ordered, and can actually help
keep you on track by giving you something to look forward to and enjoy. One of the beneits of the
carb feast is that it’s one of the surest ways to keep you moivated and engaged.

The next day (day 11) you’ll return to the basic program, but this ime you won’t have to wait ten days for
another carb feast—it will happen on night 14, ater just four more days in controlled-carb land. Another
four days of controlled-carb, then a carb feast on night 18, followed by one more controlled-carb stretch
(days 19-22) and a carb feast on night 22.
The cycles become smaller, because the hard work of depleing glycogen (energy stored as carbs) and
priming the metabolic engine to run on fat has been done during the irst ten days. Ater that, it’s
maintenance, and that can now be accomplished by a carb feast every fourth day.
The carb feast is speciically designed to create a spike in insulin which, in turn, will prevent the hormonal
adaptaion that seems to plague virtually every diet I’ve seen. This hormonal adaptaion results in plateaus,
weight regain and frustraion. The insulin-spiking carb feast, “used as directed,” will prevent all that.
Which leads me to a dilemma, which I’m going to share with you now.

THE CARB-FEAST DILEMMA—GO HOG WILD OR CONTROLLED INDULGENCE?

The fact is, you can spike insulin with some of the worst food on the planet, or you can spike it with some of
the best. You can do it with Hostess Ding Dongs® or you can do it with raisins and watermelon. You can do it
with Ramen noodles or you can do it with baked sweet potatoes. You can do it with Coca-Cola®, or you can
do it with freshly squeezed grapefruit juice.
We worked long and hard with our recipe developers to create incredible carb-feast entrées and desserts
for The Metabolic Factor 10-Minute Meals. Everyone on our team agrees they are absolutely scrumpious.
Sinful-tasing, really.

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And here's the kicker …
Every one of those meals and desserts—including those speciically designed for the carb feast—is free of
every ingredient that’s on our nutriional guidelines “no-ly” list. (You can learn more about the speciics of
the rigorous nutriional guidelines my team and I developed for this in Appendix B.)
You’ll see no trans fats, no junky vegetable oils, no gluten, no ariicial sweeteners, no chemicals, no MSG,
and only a minimal amount of sugar in the recipes in The Metabolic Factor 10-Minute Meals. I highly
recommend you follow the plan, and make as many of the meals in that guide as you can manage.
But I realize that not all of you can make the commitment to prepare the meals exactly as directed. Some of
you will want to eat out for your carb feast, or buy a ready-made dessert that you’ve been craving for days.
The likelihood is that many of those pre-made desserts and restaurant dinners will likely contain ingredients
that aren’t that great for you—some of the very ingredients on our forbidden list, ingredients I could not in
good conscience sign of on when we designed the recipes for this program.
But I made a promise to you that during your carb feast night you could eat whatever you want.
Thus my dilemma.
The truth is I don't want you eaing Hostess Ding Dongs®, and the reality is you don't have to in order to
enjoy the metabolism-boosing, fat-burning beneits of the carb feast.
On the other hand, I am well aware that the psychological relief of being able to eat whatever you want
every few days may be the very thing that keeps you on the program.
So here is the compromise I ofer you.

THE BASIC NUTRITION PLAN: EAT WHATEVER YOU WANT FOR CARB FEAST
If you go on the basic plan, I’m going to sick to my original promise. On the carb feast you can have that
dessert you’ve been craving, heck, you can even go out and buy the worst junk food you can ind.
(But I strongly suggest you don’t.)
Nothing is of limits during the carb feast on the basic plan, but the more you can begin to gravitate towards
the healthier opions, the beter for your overall health.
I want you to look forward to your carb feast—it’s a big reason why a strategically placed, periodic carb feast
works. And I want you to be able to know that you’re never more than a few days away from eaing your
favorite food.
In a perfect world, that “favorite food” would be cooked from scratch, made with natural, organic
ingredients, and it would have absolutely no ariicial sweeteners, chemicals, high-fructose corn syrup, trans
fats or vegetable oils.
But this is very far from a perfect world.
If your favorite dessert—the one you’ve been waiing for, the one you’ve been looking forward to all week—
happens to be a commercially-made pastry from the restaurant, or some pie, ice cream or a delicious
chocolate-chip cookie, the fact is, it’s going to have some less than healthful ingredients. Ingredients I’d
recommend staying away from for long-term health.
But life is a compromise. I want you to get the results I know you can get with this program, but I don’t want
you obsessively reading ingredient lists, or minimizing your success because it’s too hard to follow.

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So, for the basic plan you can have what you want on the carb feast. If there’s something you’ve been craving
all week, some comfort food that makes life worth living for you, something you just can’t imagine living
without—the carb feast is by all means the ime to eat it.
But I strongly encourage you to move away from the metabolic poisons that are destroying your fat burning
and your health, and choosing the highest-quality carbs you can ind. The relaively small amount of “bad”
ingredients you might consume during the carb feast won’t kill you—but for overall fat-burning potenial,
and health in the long run, I’d recommend staying away from those ingredients whenever possible.
If you want to know more about the speciic ingredients on my “no-ly” list, you can check out the blow-by-
blow nutriional guidelines in Appendix B, or you might consider doing the advanced plan.
The Advanced Plan: A More Controlled Carb Feast
On the advanced plan, you’ll be geing all the beneits of the insulin spike—with no metabolic damage
whatsoever. How? You will avoid the top toxins, allergens and “trigger foods” in our diet even when you do
your carb feast. These are:
1. Gluten
2. Dairy6
3. Corn
4. Canola oil, soybean oil and most vegetable oils
5. Trans fats

All these foods or ingredients have the potenial to trigger a delayed food sensiivity (or even an allergy) and
all of them can be—and frequently are—inlammatory. Beter to skip them altogether.
Now if you've decided to go all the way and do the advanced plan, I strongly recommend sicking with the
recipes and meal plans in your daily nutriion planner which you can ind in The Metabolic Factor 10-Minute
Meals. Follow this as closely as possible, especially on carb-feast night. There is one main reason for this: It’s
a lot easier to “roll your own” meals when protein, vegetables and fat are the ingredients, than when you’re
trying to “roll your own” dessert without any of the ingredients that make us sick, fat, ired and depressed.
The recipes in The Metabolic Factor 10-Minute Meals accomplish that diicult feat for you. They were
speciically designed to allow you to have your cake and eat it too—not only do you get to eat common
comfort foods like Pasta Bolognese, Barbecue Beef Burger, Sweet Potato Fries, and Chicken Fried Rice, but
you get to eat the healthiest versions of those foods on the planet.
We’ve designed them to be delicious and free of toxic, metabolism-killing ingredients.
I strongly encourage you to give them a try—your taste buds and your waistline will thank you.
The choice is yours. You can go on the basic plan and eat at your favorite Italian restaurant for the carb feast,
or you can go on the advanced plan, go the extra mile, get the metabolic fat- burning surge that’s needed,
but without any metabolic damage tagging along for the ride.
Either way—as George Zimmer, the founder of Men’s Wearhouse used to say—“You’re going to like the way
you look.”

CAFFEINE AND ALCOHOL—ALLOWED OR BANNED?

Cafeine and alcohol are two commonly used substances about which there is passionate debate and
considerable controversy.

6 Buter and whey protein are excepions. Dairy is allowed for the carb feast. I want you to be able to have ice cream!

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On the one hand, modest amounts of alcohol, for example, are
associated with a number of cardiovascular beneits. But alcohol Guidelines for
use also has a strong associaion with accidents, addicion, abuse,
domesic violence and vehicular homicide. And it’s one of the most Eating Out
abused substances on the planet. It can also drain your energy and
“detune” your hormonal symphony. I recognize that if you’re going out
to eat for your carb feast, you’re
On the 22-day plan, I'm asking you to forgo alcohol. I'm not saying not going to ask the chef for the
alcohol is bad or you can never have it again, I just want you to stay ingredients list before ordering
of it for 22 days. dessert. But there are some
Regarding cafeine, there are numerous studies showing that guidelines you can follow when
cofee drinking is associated with a number of health beneits, eaing out.
probably due to the presence of anioxidants and compounds like 1. Start your meal with a small
chlorogenic acid. But it also raises stress hormones—which can green salad or a cup of vegetable
increase inlammaion and interfere with metabolism—and cofee soup.
drinking frequently interferes with deep, resful sleep.
2. Divide your plate into thirds
Cofee, like alcohol, also has a tremendous potenial for overuse, (mentally, that is—you don’t have
paricularly in a populaion that is overworked, overstressed, to actually break the plate into
depressed, faigued and burned out. thirds!) Fill one-third with protein,
I recognize that giving up cofee is a major challenge for many one with vegetables, and ill the
people, so I haven’t made it mandatory on the basic plan, but I remaining third with any starch you
strongly advise you to cut back to 1 cup a day. Go organic, and limit choose. (Sweet potatoes are beter
any cofee drinking to the morning hours. than white, just for the record.)
You might also consider switching to tea, especially green tea, 3. The “best” desserts will be fruits
which contains compounds that miigate some of the efects of like berries, although you can have
cafeine, like the relaxing, ani-anxiety amino acid L-Theanine. them with whipped cream! (But
On the advanced plan, cofee is not permited. if you want something else, this is
the night to have it.)
4. If you can, have your carb feast
while avoiding gluten—this would
be a really good thing to do. Dito
with trans fats.

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 Chapter Fourteen

OPTIMIZING PATHWAY #2:

SLEEP
If you want to stay in sugar-burning prison, there’s no beter method than depriving your body of sleep. No
kidding. Remember, some of your most powerful fat-burning hormones—such as growth hormone, which is
converted into IGF-1 in your liver—are released during deep sleep. No sleep = no growth hormone = no IGF-1.
That’s some bad metabolic mojo…
Sleep is also important for brain funcion and overall health. Biochemicals are replaced. Connecions in the
brain are pruned, or strengthened. That’s why soluions to problems oten appear ater you “sleep on it.”
Performance, energy, appeite and mood are all profoundly inluenced by the quality of your sleep.
If that weren’t enough, not sleeping long enough—or deeply enough—is a huge stressor.100 And, stress
makes you fat. (Seriously.) You don’t need to be a scienist to put those two facts together. Do the math. Lack
of sleep = increased stress hormones = increased fat storage + decreased fat burning.
The good news is that improving your sleep is as easy as 1, 2, 3. See for yourself—here are the three most
important steps to take in the next 22 days to leverage the incredible power that sleep has on your ability to
burn fat!

BASIC PLAN: GET TO BED EARLIER

Before we begin the program, I want to ask you a quesion: What ime do you go to bed? That’s important
because studies show that the earlier you go to bed, the higher quality of sleep you get, which is criical
priming your fat-burning engines.
Now I know it’s hard for a lot of people to answer the “bedime hour” quesion because we frequently go to
bed at diferent imes, depending on what else is going on that day. If that’s the case for you (as it is for me),
take the average of the last four nights and make that your answer.
For example, if you went to bed on four consecuive days at 10:00 p.m., 9:30 p.m., 10:30 p.m. and 10:00
p.m., your number would be 10.
Okay, got your number?
Good. Now, for the basic plan here is what I want you to do: For the irst week decrease it by 15 minutes.
On Days 8, 15 and 21 you will do it again—15 minutes earlier than the ime before. At the end of the 22 days
you’ll have efortlessly added an enire hour of high-quality to your sleep.
That means more energy, less cravings, and more fat burning. It also means less stress, which, in turn, means
less damage to the fat-burning mitochondria. You feel beter, you burn more fat, and everybody’s happy!

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For those of you who want to jump ahead, go ahead and try geing to bed an hour earlier on the irst
night—the results will come faster, and you'll be leaner, happier and healthier that much sooner. But
increasing your sleep in 15-minute chunks may be a more pracical way to achieve the goal of geing more
sleep.
Studies show it’s far easier to improve sleep quality by geing to bed earlier than it is by trying to stay in
bed later, counterintuiive though that may seem. And our goal here is to increase the quality, as well as the
quanity of your sleep.
But when it comes to sleep, several other things are important to keep in mind, so if you’re thinking of diving
in and doing the advanced plan, here is what I’d like you to do.

ADVANCED PLAN: MORE SLEEP PLUS BETTER SLEEP

In reality, you should be geing between 6-9 hours of sleep a night. Research shows this is the opimal
amount of sleep for human beings—the exact amount needed varies from individual to individual. So
shooing for at least 7 hours of sleep a night is a good goal to start with, and you can reine it from there.
For most people, the extra hour you’ll be geing by the end of the program will put you in the 7–hour range.
If you’re staring at something ungodly like 4 hours a night, you sill won’t be at your target by the end of the
program, but you’ll be a whole lot closer, and you can coninue gradually adding 15-minute addiions unil
you reach the goal of a healthy 6–9 (preferably 7–9) hours.
That seven hours of resful, restoraive sleep is going to make a big diference in your metabolism, ulimately
shiting your sugar-burning metabolism into fat-burning territory.
However, if you want to take it to the next level, you’ll want to take some further steps to make sure you are
sleeping soundly. Now if geing enough resive sleep is a real problem for you, there are other techniques
you can use over the course of this program. For the advanced plan, try the following:
• Adjust the temperature of the room so that it’s between 60–68 degrees Fahrenheit. The Naional
Sleep Foundaion tells us that if our bedroom is above a balmy 75 degrees Fahrenheit or below a
cool 54 degrees Fahrenheit, we could be in for a night of disrupted sleep.

• Turn of the television 30 minutes prior to bedime. Even though you may feel like it helps you fall
asleep, in fact it’s just more data and info creeping into your overcrowded mind at exactly the ime
when you want your mind to be on idle.

• Use this ime to prepare for bed, relax, and decompress. Going from 60 to zero is never a good
idea, not on the highway and not in life. Give yourself some ime to wind down. You’ll have much
beter sleep as a result.

• No checking e-mail or using the computer for 30 minutes prior to bedime (this includes suring
the Internet). There’s a high degree of probability that every one of these aciviies will simulate
rather than soothe. They’re way more likely to create anxiety than they are relaxaion.

• Turn of all the lights, including any glows from computers or devices. Get as close as you can to
total blackness. Studies have shown that release of hormones important to the fat-burning hormonal
symphony, like melatonin and growth hormone, are highly inluenced by the presence of light. Even
a litle light can stop melatonin producion.

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• It’s okay to read in bed—books only, no news. Technically, I guess you could say that reading is
also “input,” but it’s such a solitary, relaxing, stress-reducing acivity that we’ll give you a pass. But
news—and news magazines—are just stress waiing to happen, even if you’re not consciously aware
of it. Put a moratorium on them 30 minutes before bedime.

• Don’t drink cofee or any cafeinated beverage ater 12 p.m. (at the latest). A cup in the morn-
ing shouldn’t interfere with sleep at night, but drink it later in the aternoon and you’re asking for
trouble, which is why nothing ater 12 p.m. is a safe bet. (And, if you’re really into this and want to go
whole hog, why not try dumping cafeine altogether?)

• Try a relaxaion exercise before bed like the “Relaxing Breath,” outlined in the next chapter. Deep
breathing promotes alpha waves in the brain; alpha waves enhance the overall sense of relaxaion.

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 Chapter Fifteen

OPTIMIZING PATHWAY #3:

STRESS MANAGEMENT
Stress makes you fat. And not just any fat—it gives you a nice pouch around your belly. Seriously.
One of the most memorable books I ever read was Fight Fat Ater Forty by Pamela Peeke, an Assistant
Clinical Professor of Medicine at the University of Maryland School of Medicine. Peeke was one of the irst to
research the connecion between stress hormones and belly fat, poining out that even in thin women, stress
produced a litle stomach pouch, which could be traced to the direct efects of stress hormones
Botom line: stress is the mortal enemy of a fat-burning metabolism.
There are several things you can do on a daily basis to reduce your stress, and in this chapter I'm going to
give you some exercises that will be like natural a tranquilizer for your nervous system.
But unlike tranquilizing drugs, which are oten efecive when you irst take them but then lose their power
over ime, these exercises are subtle when you irst try them, but gain in power with repeiion and pracice.
Why is it important to manage stress? Simple. Stress hormones are secret fat makers. Excess corisol (the
main stress hormone) leads to excess insulin (the fat-storage hormone). This drives down IGF-1 producion,
blocks the receptors on which IGF-1 typically docks, and turns up inlammaion. Cell damage results, which
means less energy producion, less fat burning, and a virtual nightmare of aging and disease.
And it ensures that you’ll stay a sugar burner.
If the details are confusing, just remember this simple saying—stress makes you fat; relaxing makes you thin.
So relax! Doctor’s orders—it’s a vital part of the program. Here is exactly what I recommend:

BASIC PLAN: BREATHE

One of the most powerful (and simplest) techniques I know to relax and neutralize the fat-packing stress
response is called the “Relaxing Breath” exercise. You’ll be performing this technique twice a day.
This method is uterly simple, takes almost no ime, requires no equipment, and can be done anywhere.
Although you can do this in any posiion, sit with your back straight while you are learning it.
Here's how you do it:
Place the ip of your tongue against the ridge of issue just behind your upper front teeth, and keep it there
throughout the enire exercise. You will exhale through your mouth around your tongue: try pursing your lips
slightly if this seems awkward.
1. Exhale completely through your mouth, making a “whoosh” sound.

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 2. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath
for a count of seven.
3. Exhale completely through your mouth, making a “whoosh” sound to a count of eight.
4. This is one breath cycle. Now inhale again and repeat the cycle three more imes for a total of four
cycles.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The ip of
your tongue stays in posiion the whole ime. Exhalaion takes twice as long as inhalaion.
The absolute ime you spend on each phase is not important, but the raio of 4:7:8 is important. If you have
trouble holding your breath, speed up the exercise but keep to the raio of 4:7:8 for the three phases. With
pracice, you can slow it all down and get used to inhaling and exhaling more and more deeply.
Every day of the program I'd like you to do this at least twice a day, but you can certainly do it more oten if
you like. You cannot pracice it too frequently.
Do not do more than four breaths at one ime in the beginning. Later, if you wish, you can extend it to eight
breaths. If you feel a litle lightheaded when you irst breathe this way, don't be concerned; it will pass. (If it
doesn’t, just disconinue using this technique.)
Once you develop this technique by pracicing it every day, consider it a useful stress-management tool that
you will always have with you. Use it immediately ater anything upseing happens—before you have ime
to react. Use it whenever you are aware of internal tension. Use it to help you fall asleep.
I can’t recommend this exercise highly enough—everyone can beneit from it.

ADVANCED PLAN: BE YOURSELF

Whenever I used to hear someone say, “Just be yourself,” I always secretly thought that was silly advice. Ater
all, who else could a person be but himself?
But the truth is, there’s some genuine wisdom in that advice, and we ourselves don’t follow it oten enough.
Let me explain.
No mater how terriic the “Relaxing Breath” exercise is for lowering your stress hormones temporarily, if you
really want to lower them in a signiicant, ongoing way, you’re going to have to do more.
And there’s no greater stress reducion “exercise” I know of than geing in touch with yourself, reconnecing
with the things that make you feel good, that you like to do, that make you feel calm, serene, joyous,
opimisic and valuable, and then making ime for that reconnected self.
Spending ime with your most authenic self is one of the best aciviies you can do for your health. And
that’s what we’re going to do in the advanced plan.
See, a big part of our stress comes from constantly doing things for other people, or doing things that you
don’t necessarily want to do but feel obliged to do (such as work), or taking care of children, husbands, wives
or bosses—just being on other people’s schedules.
Stress is almost a natural consequence of our overbooked lifestyles. And the more stressed we are—the
more we are mulitasking through life—the less in touch with our real selves we are. We forget what we
need, we forget what we even like.
Unless, and unil, you do something about the “stress assault,” you'll forever be condemned to sugar-
burning, accelerated-aging hell. And that's not what you want, and it’s not what I want for you.

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It’s ime for you to take a stand—if there’s one thing I’ve learned in life, if you don't make the ime for things
you like to do, other people will happily ill up your ime for you, fulilling their needs, not yours.
This part of the advanced lifeime stress-management program is to get back in touch with what you like to
do—what’s fun, relaxing or even creaive ime wasing—for you.
If you like reading Danielle Steel novels, or taking bridge lessons online, or listening to 16th-century
madrigals—for goodness sake, put some ime aside for the things you enjoy. The acivity doesn’t have to
meet any standard for producivity or usefulness, it just has to be something you like to do, that gets your
heart rate down, and that makes you feel relaxed and calm.
Here are some suggesions, but they’re only suggesions. Some are things from my personal list, some are
things that people have told me it the bill for them. Make your own list.
It can include:
• Hiking
• Gardening
• Siing in the garden
• Playing with an animal
• Making love
• Siing quietly in the sun
• Yoga
• Tai chi
• Qigong
• Meditaing
• Watching Comedy Central®
• Geing a massage
• Taking a sauna (far infrared highly recommended)

Or just about any other “non-essenial” thing you like.

Except that these things aren’t “non-essenial” at all. They’re probably the best stress management
techniques in the world. And remember, stress is the worst enemy of a lean and healthy body.
My nutriion mentor, the late, great Robert Crayhon, once said something that’s profoundly inluenced my
approach to health: “Pleasure is a nutrient.”
You’d think we wouldn’t really need a “prescripion” for pleasurable aciviies, but, frankly, some of us
have so lost our way in these paricular forests that we actually need to rehab our ability to do something
pleasurable for ourselves for no other reason than it’s pleasurable.
Well, I’m giving you another reason—these aciviies will lower your stress hormones, and therefore set
in moion a cascade of hormonal and biochemical events that will lower inlammaion and, ulimately,
contribute to the development of a healthy, fat-burning metabolism.
I’m actually going to give you a “prescripion” for pleasure here.
For the advanced plan, I want you to spend three hours a week doing an acivity that you ind personally
relaxing, fun and non-stressful. I’d prefer it wasn’t a mindless acivity such as watching a football game, but
if, for example, watching a stand-up comedy act on TV qualiies for you as a stress-free escape, go ahead
and throw it in. But try to ind aciviies that you can actually be present for and engage in, such as the ones
listed above (plus, of course, the Comedy Central® opion!)

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Now let’s be honest: Some of you have moved so far from the habit of just taking care of yourselves that
three hours is going to seem like “three hours???” If that’s you, work up to it. Try three 30-minute sessions,
or three 45-minute sessions, but I want you to get to three hours a week during this program.
The good news is, there are more than enough aciviies to spend that ime on, so you shouldn’t have
any trouble illing it. The only challenge is going to be to relax enough to enjoy it, and to ind the ime to
schedule it. For the advanced-plan followers, this is your challenge.
Schedule it, do it … and enjoy it. Three hours a week. You can do it!
You’ll never be able to make stress disappear—nor should you want to, since some stress is good for us. But
you will be able to defeat its ability to damage your health, shorten your life, and keep you irmly planted in
sugar-burning territory.

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 Chapter Sixteen

OPTIMIZING PATHWAY #4:

DETOXIFICATION
Detoxiicaion is a complex topic worthy of a book on its own (and many good ones have been writen). What
we’re going to do on The Metabolic Factor is tackle some of the basics.
Remember, toxins are a huge promoter of fat. Toxins damage the mitochondria—the energy factories located
inside the cells—and when the mitochondria are damaged, fat burning sufers.
Meanwhile, toxins also injure the membranes of the cell, and that’s where your hormone receptors are
located. The hormonal symphony—those messages that control appeite and fat storage—is forced to play
out of tune, cellular energy decreases, and fat burning grinds to a standsill.
Toxins also burden your liver, which makes it diicult for it to do its job properly. This means it can’t
transform HGH into IGF-1, making it that much harder to burn fat.
This is a few of the reasons I'll give you steps you can take to detoxify your body and your life in this chapter.

BASIC PLAN: DETOXIFYING BATH

Here’s the part of the program everybody secretly (and not-so-secretly) loves: I want you to take a warm,
relaxing, detoxifying bath for at least 15 minutes, at least ive imes a week.7 (I told you this was easy!) And I
want you to do it soaking in magnesium sulfate.
Before you say, “Huh?” let me reassure you that you’ve probably already had an experience with magnesium
sulfate. You know it as the popular household product, Epsom salt.
The nightly (or almost nightly) detoxifying bath is a deining acivity in The Metabolic Factor program for
several reasons, the irst of which has to do with the Epsom salt itself.
Epsom salt contains both magnesium and sulfate. Sulfates play an important role in the formaion of brain
issue, joint proteins and the proteins that line the walls of the digesive tract.
They’re also one of the most detoxifying compounds on earth, which is why people lock to spas that ofer
natural hot sulfur baths. Sulfates simulate the pancreas to generate digesive enzymes and are thought to
help detoxify the body of medicines and environmental contaminants.
Then there’s magnesium.
According to the Naional Academy of Sciences, American’s magnesium deiciency helps to account for
high rates of heart disease, stroke, osteoporosis, arthriis and joint pain, digesive maladies, stress-related
illnesses, chronic faigue and a number of other ailments.101
Magnesium relaxes your nervous system and it relaxes the walls of the arteries (one reason magnesium is so
good for blood pressure).
7 Suggested schedule: Mon., Wed., Fri., Sat. and Sun.

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All of this means that the toxins stuck in your fat cells that are mobilized and freed up as you start burning
fat on this program will be detoxiied from your body more efecively. This is very important because if you
don't get rid of those mobilized toxins, they can potenially dull the fat-burning message your hormones try
to deliver, which is exactly the opposite of what you want.
The bath itself should be warm enough to simulate sweat, and you should picture the toxins your fat cells
have released just meling of your body and washing away.
A warm bath—bubbles as desired—with a couple of heaping scoops of Epsom salt and some nice soothing
music (try Bach’s Goldberg Variaions or the Mozart Piano Concerto No. 21), along with the extra high-quality
sleep you’ll be geing, is the perfect way to lower stress, so you get the extra beneit of further building on
this important pathway.
Magnesium sulfate is one of the most relaxing compounds on earth. It’s also great for drawing toxins out of
the body, so taking a bath will be a winner on two counts—detoxiicaion and stress reducion.

ADVANCED PLAN: DETOXIFY YOUR LIFE

While the detoxifying bath is the cornerstone of the detoxiicaion program, you can do even more by
minimizing your exposure to addiional toxins in your food, your home and even your environment. For the
advanced plan, you’ll add the following steps.

Step 1: Eat Clean

The big focus of The Metabolic Factor is improving the quality of the foods you eat. And if you did nothing
but improve your eaing over the next 22 days, you'd go a long way to detoxifying your body and your life.
The “clean eaing” mandate of the program is already built into the eaing plan. As long as you follow the
nutriional program highlighted in Chapter 13, you'll already be limiing your exposure to some of the most
highly-processed, damaging foods.
Now if you want to try the advanced plan and take all this a step further, there are two more areas I want
you to focus on:
• Improving the quality of the protein you eat.
• Choosing organic versions of the most toxic vegetables in your supermarket.

This is actually a very important and highly-undervalued step in any detoxiicaion plan because so much
food of the food we eat contains pesicides, chemicals, and, in some cases, known carcinogens (albeit in
amounts the government thinks is “safe”).
Those chemicals—some of them hormone mimics, some of them potenially even more dangerous—can
damage your cells and interfere with the operaions of the energy producion factories (the mitochondria),
compromising both energy levels and fat-burning ability.
To add insult to injury, factory-farmed meat contains anibioics plus a large dose of pro-inlammatory
omega-6 fats.
And that's why I want you to choose the foods you eat on this plan carefully.

Choosing Healthy Sources of Protein

While organic versus non-organic vegetables have goten a lot of press recently (see secion on
detoxiicaion, below) the source of your protein may be even more important than whether or not it’s
organic.

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Most of the protein we get in the supermarket comes from what’s called factory farms, or CAFOs
(concentrated animal feeding operaions—quite a name). If you’re an animal lover, I can promise you one
thing—you don’t want to visit a factory farm. Ever.
But don’t worry, because it’s next to impossible to visit one, even if you wanted to. Factory farms are
notoriously secret about their meat-processing pracices, and almost never allow visitors to observe. For
good reason, because you'd probably have a heart atack on the spot if you saw irst-hand the condiions
these animals are forced to live in.
Cows are kept in tiny, confined spaces and fed a diet of grain. This is a problem. Cows don’t digest grain
very well—the stomach of a ruminant is not suited to grain, and it causes terrible acidity. Not only that,
grain diets are very inflammatory, and the meat of factory-farmed beef is very high in pro-inflammatory
omega-6 fats.
If the grain-based diet weren’t enough to make the cows sick (which it usually is), the crowded
conditions in which they live ensures that most of them won’t be the healthiest specimens. As a result,
factory farms routinely shoot their animals full of antibiotics, which winds up in the packaged meat,
which winds up in your body.
Antibiotics are just the beginning. Factory-farmed animals are routinely fed hormones (like bovine
growth hormone) and steroids to fatten them up and hasten the time to slaughter. That’s in addition to
whatever pesticides and chemicals they’re exposed to by eating a mostly grain diet. The result is a meat
“product” that is, indeed, anything but healthy.
Chickens and pigs exist in even more horrendous conditions. If you want a full review of them, I suggest
the movie Food Inc., which is an eye-opening exposé on this industry.
Now let’s contrast that with how animals are raised on pasture. And let’s use cows as our example.
Cows were meant to graze on pasture. Grass is their natural diet. When cows are grass-fed, their meat is
higher in the amazingly healthy omega-3 fats (the same fat found in cold-water fish like salmon). The fat
of grass-fed cows also contains a cancer- and obesity-fighting fat called CLA that is conspicuously absent
in the fat of factory-farmed beef. Though there are some minor distinctions I will get into in a moment,
grass-fed cows are almost always raised organically.
All the studies that show bad effects from a meat-eating diet look at populations that consume large
amounts of processed meats. That includes deli meats, which, in addition to all the problems stated
above, also contain nitrates and high levels of sodium.
Meat in general has gotten a bad name, but all meat is not created equal. Real, pasture-raised protein,
with no antibiotics, steroids or hormones, is a very different food from factory-farmed protein. And it’s
a very different food from processed deli meats as well.
The same thing is true with wild-caught versus farmed fish.
At salmon farms, thousands of fish are crowded into small, roped-off areas called “net pens” with
serious health repercussions for both the fish and the surrounding waters. They’re fed grain—the wrong
diet for fish, just as it is the wrong diet for cows—and they are likely fed antibiotics as well.
In addition, according to independent lab tests by the Environmental Working Group, farmed salmon
is likely the most PCB-contaminated protein source in the US food supply. On average, farmed salmon
have 16 times the dioxin-like PCBs found in wild salmon.
I recommend you go for wild salmon from Alaska whenever possible. Many health professionals like Vital
Choice, which is available online at htp://www.vitalchoice.com/shop/pc/home.asp.

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I realize it’s not always possible to get grass-fed, pastured, or wild-caught animal products, but I feel strongly
that whenever possible you should try. It really makes a diference.
When you do eat deli meats, I always suggest nitrate-free and low-sodium varieies. This eliminates two of
the most problemaic compounds in processed meats and signiicantly reduces the dangers associated with
eaing it.

Go Organic
I also want you to choose as much organic produce as your budget allows. Focus especially on inding organic
sources of these “Dirty Dozen Plus®” list of foods from the Environmental Working Group102. They include:
1. Apples
2. Celery
3. Cherry tomatoes
4. Cucumbers
5. Grapes
6. Hot peppers
7. Nectarines (imported)
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet bell peppers
13. Kale/collard greens
14. Summer squash8

Why is it so important to ind organic sources of these vegetables?

Well, according to the Environmental Working Group, these fruits and vegetables are the 14 crops that are
most contaminated with pesicides. By going organic on only these foods, you will substanially reduce your
toxic exposure.
Remember, one of the worst side efects of these environmental toxins is that many of them are hormone
disruptors or hormone mimics—either way, they interfere with the natural messaging of your hormonal
symphony, and that results in a major hit to your fat-burning pathways.
Now another thing you can do to reduce your toxic exposure from foods during this irst week is to avoid
GMO foods. Pay paricular atenion to corn, soy, canola oil, zucchini, squash and Hawaiian papaya. All
are very likely to be GMO. If you want to be on the safe side, these would be good choices to add to your
“organic only” list.
I also encourage you to avoid foods that contain MSG (monosodium glutamate). Researchers frequently
use MSG to induce obesity in animals,103 and there’s long been evidence that MSG is what’s called an
“excitotoxin” (meaning it can damage the brain).104,105 I say avoid it like the plague.

8 The list was expanded to include two crops—domesically-grown summer squash and leafy greens (kale and col-
lards)—which did not meet the EWG’s “Dirty Dozen” criteria, but were commonly contaminated with pesicides excep-
ionally toxic to the nervous system. Also note that the list changes every few years, so you may want to go to EWG's
website (htp://www.ewg.org/) periodically to check for the most up-to-date list.

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In addition, MSG is added to food to make it taste better and to make you want more of it. There’s
no other reason to add MSG to food, so why not stick with foods that naturally taste great on their
own, and don’t need chemical enhancement, especially when that chemical enhancement comes at a
considerable cost? Just saying.

Step 2: Drink Clean

Eating clean doesn’t stop with eating. It also means drinking clean. Toxins can get into the body from a
myriad of sources, and beverages are definitely high on the usual suspects list.
• If you do drink coffee, go for organic. Coffee is one of the most sprayed crops on the planet.
• Try raw milk. I realize it isn’t available in all states, but it’s the only milk I drink, and I recom-
mend that you read about it and consider trying. If that’s out of the question, at least stick to
organic pasteurized milk, ideally from grass-fed cows. (If you can’t get raw milk, Organic Valley
Grassfed is the next best thing. Horizon also has excellent organic milk, but their cows are not
grass-fed.)
• Don't drink from Styrofoam cups. Styrofoam can release potentially toxic breakdown products
such as styrene, particularly when heated. Stick to ceramic, glass, paper or safer plastics (those
which have recycling numbers 1, 2 or 5)
• Move to filtered or purified water. Any filter is a good starting point, but better quality ones
will remove more junk.
• Dump all plastic bottles and containers with the recycling numbers 3, 6 and 7 on the bottom.
These leach plastics into your beverages.
• Switch to stainless steel botles for all your drinks. If you can, avoid plasic containers altogether.

Step 3: Clean House

Finally, our own environment is a potential minefield if you’re trying to avoid toxic chemicals. We
probably won’t be able to remove every last vestige from our living quarters, but why not try to do
damage control? Here are some positive steps you can take.
• No plastics in the microwave. Ever. Use only glass containers. Plastics heated in a microwave
will leek harmful toxic by-products into food.
• Switch to all-natural, “green” detergents, soaps and cleaning products. It’s a good way to re-
duce the amount of unnecessary toxins in the house.
• Switch to all-natural, “green” personal hygiene products such as aluminum-free deodorant.
Look for products that are free of parabens, phthalates and propylene.
• Avoid the anibacterial chemical triclosan that is found in some anibacterial soaps. This accumu-
lates in our bodies and is linked to hormone disrupion and the emergence of bacteria resistant to
anibioics.9
• Invest in an air ilter (a HEPA ilter with charcoal ilter) to help clean the indoor air.
• Don’t leave plasic botles in the direct sun or in extremely warm rooms (such as a garage in the summer).
• If you have a garden, go organic. Don't use syntheic chemicals or ferilizers on your lawn, lowers,
vegetables or fruits.

9 As far as I’m concerned, you can avoid anibacterial soaps altogether. My favorite Dr. Oz comment of all ime was the
three-word answer he gave in an interview when asked what he thought about anibacterial soaps. Here’s what he said:
“They are bull---t.”

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 Chapter Seventeen

OPTIMIZING PATHWAY #5:

EXERCISE
For the exercise program, the only thing I’m going to have you do for the next 22 days is walk. There’s one
reason for that: We’re training you to be a fat burner. And that’s going to take a litle ime (22 days to be
precise!).
Remember, if you’re reading this, you are very likely a sugar burner. We want to build the infrastructure
of your metabolism so that when you do raise the bar on your exercise program, fat will be providing the
bulk of the fuel. And the energy-producing factories in your cells will be pumping out ATP—the energy
molecule—faster than you can say “spin class.”
But for now, sick with walking—amounts and intensiies described below. Here's why …
Walking is a good fat burner—it’s a terriic way to prime your body to use fat for fuel. Remember, exercise
is very inefecive for fat loss if it’s not accompanied by diet. But several studies have shown that walking—
even in the absence of dieing—will knock a few percentage points of your body fat.106
Walking also makes you more insulin sensiive, which is a very good thing for your IGF-1. The more sensiive
to insulin you are, the more it will get out of the way of the fat-burning messages coming from IGF-1.
If you were to do higher intensity training right now, you’d be cheaing yourself. For one thing, your sugar-
burning metabolism wouldn’t be able to handle it.
Since as a sugar burner you can’t really access your fat cells to burn fat for the energy needed to support
high-intensity exercise you'd have to break down muscle instead. So, iguraively speaking, you’d actually be
“eaing” your own M.A.T. as your body tried to ind a source for sugar, since it can’t go into the fat cells and
grab the “good” stuf.
Let’s hold of on High Intensity Training (HIT) for now. There is a place for HIT—and at the end of this
program, I’ll tell you what HIT program is the best one I know of, and I’ll also tell you where to ind it.
But for now, we’re about building infrastructure, geing your fat-burning metabolism online, and improving
your circulaion and endurance while your body does the switchover to fat as its main source of fuel.
So it’s walking. All the way.
Walking also boosts circulaion, speeding nutrients through the bloodstream to feed hungry cells.
The improved circulaion will help your body get rid of toxins, making walking the perfect exercise to
complement detoxiicaion.

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And best of all, moderate to vigorous walking will lower your stress responses, which in turn will ulimately
help to repair the damage to your cells—the membranes speciically—and your fat- burning pathways
generally.
Put more simply, walking is good for the heart, the lungs, the brain, and—especially if you do it outside amid
the beauty of nature—the soul.
And should you decide to increase the intensity of your workouts with a HIT program ater The Metabolic
Factor is over—something I strongly recommend—the amount of body fat you’ll burn will be signiicantly
increased. The fuel nozzle on the fat cells will be open, and the harder you exercise—ater seing the
metabolic groundwork—the more fat you’ll burn.
So here's your whole exercise program for the next three weeks. I’ve outlined two opions. One for the basic
plan, and one for the advanced plan.

THE BASIC PLAN

If you can walk, you can do the basic plan. (Heck, if you can walk, you can even do the advanced plan, but
we’ll come to that in a minute.)
For the basic plan, I want you to walk for between 15–30 minutes, three to six days a week.
Now why did I give you those choices?
Because I know that for some of you, any exercise at all is a challenge. Some of you have been sedentary for
years. I don’t want to start with a program that’s going to defeat or discourage you. I irmly believe that, in
the beginning, establishing the habit of exercise is way more important than what exercise you actually do.
If you’re an absolute beginner and haven’t done any physical acivity in ages, 15 minutes of moderate-paced
walking three imes a week is a great place to start.
If you can do more, do more. That’s why I gave you the range of 15–30 minutes a day, and why you can do
it as few as three or as many as six imes a week. In this case, more is beter, but the minimum is enough, at
least enough to start geing your metabolic engines primed and the fat metabolism rolling.
Do what you feel you can, but as an absolute minimum, do 15 minutes three imes a week. And don’t be
afraid to push yourself a litle more—you’ll be surprised at what you’re capable of, especially when you’re
doing all the other steps in the program along with walking.

THE ADVANCED PROGRAM

The advanced plan is also based on walking, except you’ll do more of it, at a higher intensity. You’ll also begin
to experiment with one of the most exciing advances in exercise physiology and fat-burning technique I’ve
seen in a long ime: interval training.
Interval training is based on the idea that you alternate an interval of high-intensity efort with an interval of
“acive rest,” during which you sill exercise but at a much lower efort.
Here’s what it might look like in a walking program: One minute of really fast walking—where you push
yourself to an efort of, say, 8–10 on a scale of 1–10. Then, for two minutes ater that, you really bring it
down to a much slower walk, a “catch-your-breath” walk where your heartbeat begins to return to normal.
(That’s the “acive rest” part of the cycle.) During a given workout, you might repeat that cycle anywhere
from 3–10 imes.
Here's what to do for the 22 days of the program.

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Five days a week, you’re going to walk 45 minutes a day, total exercise ime. But on three of those days
you’re going to be incorporaing intervals (on the other two days, you’ll just walk).
Monday, Wednesday and Friday
Total ime: 45 minutes
• Steady warm-up walk for 10 minutes
• Ten three-minute cycles: one cycle = one minute of very fast walking followed by two minutes of
“regular” walking
• Five minutes of cool-down walking at the end

You can do this walking around the block, on a track, through your neighborhood, the woods or at the local
mall. You can even do it on a treadmill, using the manual seings to vary the intensity and imes.
Tuesday, Thursday
Total ime: 45 minutes
• Walk 45 minutes at a moderate to brisk pace, no intervals

Obviously, there’s nothing magical about which days you choose for your interval training and which days
you choose for your “steady state” walking. I used Monday, Wednesday, Friday for intervals alternaing with
Tuesday/Thursday just for convenience, but you can subsitute any day you wish, as long as you get three
sessions of interval training and two sessions of “steady state” training in each week.
That's the exercise program for The Metabolic Factor. It will help you build your fat-burning infrastructure
so when you’re ready to bump up the intensity of your exercise program, your body will be primed for it. By
then, your fat-burning metabolism will be irmly established and you’ll melt of even more fat and keep it of
for good.
Now, to keep this whole daily program as simple as possible, I’ve developed handy-dandy checklists. They are
located in Appendix A. Use these while you are on the program, and becoming a fat-burner will be as easy as
pie (or, a delicious piece of grass-fed beef).

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 Chapter Eighteen

WHAT TO DO WHEN THE

PROGRAM IS OVER
When I’m doing a moivaional workshop, I’ll frequently pose the following quesion to the audience:
If I could ofer you, right now, the home of your dreams—on all the land you would like, with all the ameniies
you would like, with all the bedrooms and bathrooms you want, and with tennis courts and a pool thrown in
for good measure, would you take it?
Everyone raises their hand, yes.
But here’s the thing: 99% of them would lose the house within a year.
That’s because most people wouldn’t have the infrastructure to keep that house going. A house like I just
described requires a certain income level. It requires staf. It requires management. It takes an extraordinary
amount of maintenance. If you’re not prepared to provide those things, you’ll lose the house. Simple as that.
It’s the same thing with bodies. If you could snap your ingers and suddenly ind yourself in the body of your
dreams, the journey would not stop there.
That body—like the dream house—would take maintenance. You could not go back to the way you ate
before and expect to keep the new body. And if you didn’t make the changes to your diet, your exercise
program, and to all the other pathways that got you to health—you’d “lose” that new healthy body just as
fast as the new homeowner would lose his shiny new house.
You’ve made those changes over the last 22 days. Sure, they may require tweaking, and perhaps a more
extended program, but you are well on your way to success now because you’ve done the hard groundwork.
I know for many of you it’s been really hard, really challenging, and if you made it through to reading this, I
want to congratulate you.
But it’s my job to also remind you that this is just the beginning.
The hard work is maintenance.
My father, who, for most of my childhood was an inveterate smoker of Phillip Morris® cigaretes, once joked
with me, “Stopping smoking is easy! I’ve done it twenty imes!”
Fat loss can be like that—it frequently is, in fact—but it doesn’t have to be.
Look, if you’ve stuck with me this far, you now have a metabolism that’s trained to feast on fat. And that
fat-burning metabolism is the brass ring on the metabolic merry-go-round. It’s like a git from the gods of
biochemistry.
A smoothly running fat-burning metabolism makes everything go easier—you can access your fat stores,
you’ll have more energy, you’ll be able to coninue to lose body fat (and maintain your weight once you’re

102
happy with it), and you’ll be reducing many of the promoters of chronic disease (like our old nemeses
inlammaion, oxidaion, glycaion and toxins).
You’ve learned tools to master your diet, right the hormonal merry-go-round, lower stress, increase sleep,
and begin the ongoing, lifelong process of detoxiicaion. That’s a huge start.
Now it’s up to you to keep it going. I know you can do it. If you’ve made it through these 22 days, then one
thing I know about you is that you are commited. And you are moivated. And you are strong, and you keep
your word to yourself.
The next—and hardest—thing is to keep on doing it. And ater you’ve done that… to keep on doing it some
more.
Remember, the real meaning of the word “diet” is—a manner of living. And that’s what we’re going for.
A manner of living. With health and vitality.

WHAT SHOULD I DO NOW?

Well, your irst choice is to coninue on this program. That’s right. This is a really healthy way to eat and I see
no reason why you can’t do it forever, sicking with really low-carb for about four days, broken by a carb feast
on the fourth night. (And even that carb feast can get healthier over ime, while accomplishing the same
thing from a hormonal point of view.)
And if you’re a graduate of the basic plan, why not coninue with the advanced version and see how that
goes for the next few weeks?
Now if you feel you’d like to scale back to a slightly less rigorous program which concentrates just on food,
gives you some more choices, is paricularly good for dealing with food sensiiviies to foods such as wheat
and dairy, and is very helpful for people who are addicted to the foods that make them fat, sick, ired and
depressed, you might like to try my other, highly successful weight-loss program, available at htp://www.
metabolicfactor.com/unleash.
And if you’re ready to go to the next level with your exercise program, well then, have I got something for
you.
Now that your metabolism is happily burning fat for fuel, you’ll really be able to take advantage of the fat-
burning power of high-intensity interval training. Since you’re no longer a sugar burner, you won’t have to
worry about burning muscle and bone.
Now you’ve got access to your fuel stores so you can actually burn a bunch of fat while geing all the
wonderful beneits of high-intensity exercise such as reducion in risk of a number of chronic diseases.
And when you’re ready to go ater some really stubborn fat and kick some “fat but,” I recommend a
program that was specially designed by Drs. Jade and Keoni Teta, brothers who are naturopathic physicians
and world-renowned experts in exercise for fat loss and health. This program was designed to create an
explosion of IGF-1 and get your M.A.T. so acive it will be gobbling up your fat faster than you can say Krispy
Kreme.
To ind out more, go htp://www.metabolicfactor.com/atershock.

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WHAT IF I DIDN’T GET THE RESULTS I WAS EXPECTING?
For 90+% of the people out there, the nutriion program in The Metabolic Factor works like a dream. But,
for a few, it sill isn’t quite the right way to eat for their paricular body type. The name of the game in 21st
century medicine is personalizaion. Unlike what the dietary dictocrats of the past told us, we now know that
individual geneic and biochemical diferences can play a crucial role in fat-burning and health.
It makes intuiive sense. Ater all, we’re all diferent. It stands to reason that we’d thrive under slightly
diferent circumstances. Finally science is catching up to what our gut insincts have told us all along.
So if you followed the program to a T, but didn’t get quite the results you expected the irst thing I want to
say is this:

Don’t get discouraged.

As I’ve always said, fat-burning is a journey not a desinaion. For some the path takes a few addiional twists
and turns. There’s nothing wrong with that. Rest assured with a litle paient invesigaion you’ll ind the
eaing program that’s right for YOUR body.
I want to help you do that. So here are a few ips...
First, if you were on the basic plan, try the advanced plan for another 22 days. This plan focuses eliminaing
the major food allergens in addiion to nutriional principles that makes The Metabolic Factor so unique (and
so easy to follow)—low-carb eaing interspersed with carb feasts. Increasing evidence is showing that food
allergens are a source of systemic stress and weight gain for many, so shiting to the advanced plan may be
your icket to long-term weight loss.
If you try the advanced plan and don’t get the results you want, then you may be one of a very few people
with unique metabolic and nutriional needs. In this case, you’re going to do need to do some ine-tuning
and invesigaing. Here is how I suggest you personalize this program for YOUR unique needs.

Keep Your SHMEC in Check

As you know from chapter XX, SHMEC is an acronym that stands for sleep, hunger, mood, energy and
cravings. During the irst 7-14 days of this program you may noice luctuaions in these ive parameters. This
is normal as your metabolism adapts.
By the end of the program these luctuaions should disappear. However if you are experiencing any
combinaions of poor sleep, lots of hunger, unbalanced mood, unpredictable energy and/or increased
cravings, this is a sign your metabolic hormones have not adapted.
At this point you will need to play detecive a bit and begin tweaking and adjusing your approach. Here are
some recommendaions on how to do that.

Step #1: Feed the Lean

If you happen to be a lean, it athleic person already, it is possible you may want to increase your starchy
foods slightly to help maintain muscle. Being highly insulin sensiive gives you an advantage with these
foods. With your metabolism, they are unlikely to lead to fat gain and more likely to result in muscle shaping.
If your SHMEC is not stable and you feel you could use the extra fuel, add a litle bit of starch, irst ater your
workout (i.e. ½ a banana) and next at your dinner (i.e. a bit of sweet potato with your salmon and kale).
When thinking about amounts think in bites. 3 regular bites, each about the size of a tablespoon, of a highly
starchy foods will provide 15 grams or so of carbohydrate. So when adding in starches add in 3 bites post
workout (i.e. half a banana) and 3 bites for dinner (i.e. 3 bites of baked sweet potato).

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You can then slowly increase your starch intake by 3 bites (3 tablespoons or 15g) at a ime at each of these
meals unil your SHMEC is back in check.
Here are some opions you can choose from for your post-workout or dinner starch opions:
Post-Workout
• ½ banana added to your smoothie
• ½ cup of brown rice
• ½ a large sweet potato
• ½ cup quinoa
• 1 cup black beans
• 1 cup pumpkin or other starch
Dinner
• ½ cup rice
• ½ medium baked potato
• ½ medium sweet potato
• ½ cup quinoa
But what if you aren't a it athleic person already or adding a litle starch doesn't resolve imbalances in your
SHMEC? Well, in that case it's ime to move on to step 2.

Step #2: Become a Diet Detective and Find the Right Diet for You
There are two things required for sustained and lasing fat loss: hormonal balance and lower calories.
You have learned that it is rarely if ever necessary to count calories, because when you eat intelligently to
balance hormones the calories almost always take care of themselves by way of automaically reduced
hunger.
Sill, this can be a bit disconcering to those so used to the dieing mentality. Ater all, you can count calories,
which makes you feel like you are more in control. But how the heck do you get a quanitaive assessment of
what is going on with your hormones?
Well, now you know you can. It's called your SHMEC.
Remember, your sleep, hunger, mood, energy, and cravings are biofeedback cues. Hormones impact these
sensaions either directly or indirectly. So by paying atenion to how your body feels, you can understand
whether your metabolism is balanced or not.
For the irst 14 days your SHMEC may be out of check. That's normal. It takes some ime for your body to
adjust to this new way of eaing and exercising. By the end of the program your SHMEC should be in check.
If it is, then your metabolic hormones are in balance. If you are losing fat then you are achieving the caloric
deicit you need. It's a win-win.
But if this isn't happening for you, it may be ime to make adjustments to your approach. To do this, you can
use a technique a good friend and colleague of mine—Dr. Jade Teta—has been using in his clinic for years.
It’s called the AIM process. I feel understanding this process is so important, I asked him to let me share this
informaion with you.

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AIM for the Ideal Combinaion of Exercise and Diet
AIM stands for:
• Assess
• Invesigate
• Modify

By using this process, you will oicially give up the mentality of a dieter and instead learn how to be a
metabolic detecive. Here is how it is done.
Assess
First review your SHMEC from your tracking worksheet. SHMEC is in check when you score 5 or above on all
ive sensaions for a total score of 25. If you are not scoring this high, then SHMEC is not in check.
Ater assessing SHMEC, you will want to check your fat loss. You will know if you are losing fat, if the body
shape test that you take once a week (the one where you measure inches on various places of your body) is
changing in desirable ways. You should be losing inches from the faty places on your body. Over ime you
will also gain muscle in your thighs, chest, etc.
So review your spreadsheet and see if there is any change in those igures. It will be very clear to you
whether or not you are losing fat.
Invesigate
Now that you have your results for SHMEC and your fat loss measurements it is ime to invesigate your
results. Did you get good results or poor results?
Remember, there are two things required for sustained and lasing fat loss: calorie reducion and hormonal
balance. SHMEC tells you about hormonal balance and fat loss tells you about calories.
Once you know where you stand it is ime to make modiicaions.
Modify
There are four possible outcomes to your SHMEC assessment and fat loss tracking:
1. SHMEC is in check, and you are losing fat.
2. SHMEC is in check, but fat is not lost.
3. SHMEC is not in check, but you are losing fat.
4. SHMEC is not in check, and fat is not lost.

Depending on which of these outcomes applies to you, you will want to modify this program as follows.
#1: SHMEC is in Check, and You are Losing Fat
Congratulaions! You have discovered the holy grail of body change. This means the program as outlined is
working for you, and you don't need to make any changes.
However, there are two criical mistakes many make that I want you to avoid:
1. Do not try to speed things up by pushing your metabolism harder, you are more likely to push your-
self right out of this balanced state.
2. Do not start looking for another way. We humans are funny, oten when we ind something that
works, we promptly stop doing it. Your job now is pracice, pracice, and more pracice.

106
#2: SHMEC is in Check, but Fat is Not Lost
Some part of the program must be working for you, as you've goten the hormonal balance side of the
equaion right—ater all, your SHMEC is in check. But what if your SHMEC is in check, but your fat loss results
are either not coming or heading in the wrong direcion?
Surprisingly this is not as bad as you think. All you need to do is focus on the two biggest components of your
nutriion that will increase calories and send your hormones out of balance: fat and starch.
Here’s what I recommend:
1. Cut starchy foods back at each meal.
2. Move all your starch intake to one meal only (best at either breakfast, dinner, or post workout).
3. Cut back on fat.
4. Eat less frequently.
5. Search for trigger foods.
6. Start closely monitoring calories.

Which of these steps work is highly individualized, so I encourage you to experiment. Try the irst step for 7
to 14 days, and see if it works for you by tracking your SHMEC and fat loss.
If it does, you've found the icket. If not, move on to the next step, and so on unil you ind what works for
you.
#3: SHMEC is Not in Check, but You are Losing Fat
You may think this is a desirable state, but it is the classic dieters trap. It is alluring because you are geing
some short-term results. But the fact that your SHMEC is out of check tells you that you are in metabolic
compensaion and will soon sufer the same fate of 95 percent of dieters—yo-yo weight regain.
Here's what to do to get your SHMEC in check and avoid the yo-yo diet trap:
1. Add more protein iber and water (such as lean protein and veggies).
2. Add in fat.
3. Add in starch and subtract out fat.
4. Add starch and fat.
5. Add one or two snacks between meals.

Again, you will need to experiment to see what works for you. Start with the irst step, test it for 7-14 days. If
it works, great. If not, move on to the second step, and so forth.
DO NOT be lazy about this. It's easy to think that if you are losing weight and your body shape is changing all
is good in the world. But unil you get your SHMEC in check, there is no way you will be able to sustain your
weight loss. I STRONGLY encourage you to take these steps, and make sure you get your SHMEC in check. It's
actually more important than fat loss.
#4: SHMEC is Not in Check, and Fat is Not Lost
Obviously, this is the worst of all possible scenarios, and takes the most serious intervenion.
The irst order of business is to get SHMEC in check. This is most important as obtaining hormonal balance is
going to help you keep fat of long term. There's no point going to the work of burning fat, if your hormones
are out of balance.
So here are the steps you need to take to get SHMEC back in check.

107
 1. Add more protein iber and water (such as lean protein and veggies).
2. Add in fat.
3. Add in starch and subtract out fat.
4. Add starch and fat.
5. Add one or two snacks between meals.

How much of each should you add? Again, that varies from person to person, but here are some guidelines:
• Protein and Fiber: consider adding ive more bites of each. That is about four ounces of protein or
20 grams and probably eight ounces or one cup of vegetables.
• Starch: consider adding three big bites of starch. That is about half a cup or 15 grams.
• Fat: consider adding one extra tablespoon or 10 grams.

Remember, stay lexible in your approach and be open to trial and error. There is no more important skill to
have than this type of metabolic mastery.
Once your SHMEC is in check, then you can start working on burning fat. Here are the steps to take:
1. Cut starchy foods back at each meal.
2. Move all your starch intake to one meal only (best at either breakfast, dinner, or post workout).
3. Cut back on fat.
4. Eat less frequently.
5. Search for trigger foods.
6. Start closely monitoring calories.

The botom line is simply this: Most of you will be able to follow the program in this book and your fat
burning engines will shit into high gear.
However, for a few of you it may take a litle extra detecive work to igure out the best eaing plan for you.
If your SHMEC is out of check or you aren't losing fat within 14 days of staring this program, it's ime to
reassess and igure out what you need to change to ind that fat-burning holy grail you are looking for.
It may take a litle ime and detecive work, but I know every one of you can make it happen.

108
CONCLUSION: A FINAL WORD
Now, if you’ll allow me a moment, there’s one thing I’d really like to say to you before closing. Thank you.
The fact is, you bought this program—and invested your ime in doing it—because you had a commitment.
And I want to thank you for that commitment, to your health, your well-being and your vitality. Because,
believe it or not, when you invest in your health, you’re not only beneiing yourself, you’re beneiing
everyone around you.
You’re making a statement that you want your life to count for something. You’re choosing health over
sickness, opimism over pessimism, happiness over depression, and vitality over exhausion.
And when you invest in those things, you increase the possibility that you will make a real contribuion on
this earth, and that beneits everyone—including me.
I also want to thank you for your personal belief in me and my team. I realize there are a ton of people out
there telling you what to do to be happy, to be thin, to be rich or to be sexy. I am honored and humbled by
the fact that you turned to me and one of my programs for guidance in how to achieve lasing health and
vitality. I take that responsibility very seriously.
Together, we can change the world—one body at a ime.
Let’s start today.
Enjoy the journey.

109
APPENDIX A: THE METABOLIC
FACTOR DAILY CHECKLISTS
The following weekly checklists represent all of the steps you need to take to successfully complete The
Metabolic Factor program. If you want to use them every day, simply make photocopies, or go to htp://
www.metabolicfactor.com/checklists and download a PDF version that can be printed.

Basic Plan Checklist

Week One (Days 1–7) 

On morning of day 1 of the program, make sure to complete your "Program Start"
assessments in your Metabolic Progress Tracker.
Nutriion
Eat the meals as specified on page 16 of your Metabolic Factor 10-Minute Meals, or “roll
your own.” No snacking in between meals, no foods not on the lists.
No carb feast this week.
Exercise
Walk at least 15–30 minutes 3–6 imes this week.
Sleep
Go to bed 15 minutes earlier this week.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Detoxiicaion
Take ive warm baths this week with Epsom salt and soothing music. Each bath should last at
least 15 minutes.

110
Week Two (Days 8–14) 
On the morning of day 8 of the program, make sure to complete your weekly assessments in your
Metabolic Progress Tracker.
Nutriion
Eat the meals as specified on page 17 of your Metabolic Factor 10-Minute Meals, or “roll
your own.” No snacking in between meals, no foods not on the lists.
Carb feast on the night of day 10.
Carb feast on the night of day 14.
Exercise
Walk at least 15–30 minutes 3–6 imes this week.
Sleep
Go to bed 15 minutes earlier than you did last week.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Detoxiicaion
Take ive warm baths this week with Epsom salt and soothing music. Each bath should last at
least 15 minutes.

Week Three (Days 15–22) 

On the morning of day 15 of the program, make sure to complete your weekly assessments in
your Metabolic Progress Tracker.
Nutriion
Eat the meals as specified on page 18 of your Metabolic Factor 10-Minute Meals, or
“roll your own.” No snacking in between meals, no foods not on the lists.
Carb feast on the night of day 18.
Carb feast on the night of day 22.
Exercise
Walk at least 15–30 minutes 3–6 imes this week.
Sleep
Go to bed 15 minutes earlier than you did last week.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Detoxiicaion
Take ive baths per week with Epsom salt and soothing music. Each bath should last at least 15
minutes.
Program End (Day 22)
Make sure you complete your "Program End" assessment in your Metabolic Progress Tracker. Do
this in the morning before your inal carb feast.

111
ADVANCED PLAN CHECKLIST
Week One (Days 1–7) 
On morning of day 1 of the program, make sure to complete your "Program Start" assessments in
your Metabolic Progress Tracker.
Nutriion
Eat the meals as speciied on page 16 of your Metabolic Factor 10-Minute Meals, or “roll
your own.” No snacking in between meals, no foods not on the lists.
No carb feast this week.
Exercise
Walk for 45 minutes 5 imes a week (3 days of interval training and 2 days of steady state training).
Sleep
Go to bed 15 minutes earlier this week.
Your goal is to get at least 7 hours of resive sleep per night. Integrate the other steps above as
needed to achieve this goal.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Find aciviies you enjoy doing, and schedule 3 hours each week to do them.
Detoxiicaion
Take ive baths per week with Epsom salt and soothing music. Each bath should last at least 15
minutes.
Buy organic versions of the “Dirty Dozen Plus®.”
Sick to grass-fed, pastured protein and eggs, and wild-caught ish as much as possible.
Avoid GMOs and MSG
Drink clean

112
Week Two (Days 8–14) 
On the morning of day 8 of the program, make sure to complete your weekly assessments in your
Metabolic Progress Tracker.
Nutriion
Eat the meals as speciied on page 17 of your Metabolic Factor 10-Minute Meals, or “roll
your own.” No snacking in between meals, no foods not on the lists.
Carb feast on the night of day 10.
Carb feast on the night of day 14.
Keep the “no-ly” list of foods out of your diet, even during your carb feast.
Exercise
Walk for 45 minutes 5 imes a week (3 days of interval training and 2 days of steady state training).
Sleep
Go to bed 15 minutes earlier than you did last week.
Your goal is to get at least 7 hours of resive sleep per night. Integrate the other steps above as
needed to achieve this goal.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Find aciviies you enjoy doing, and schedule 3 hours each week to do them.
Detoxiicaion
Take ive baths per week with Epsom salt and soothing music. Each bath should last at least 15 minutes.
Buy organic versions of the “Dirty Dozen Plus®.”
Sick to grass-fed, pastured protein and eggs, and wild-caught ish as much as possible.
Avoid GMOs and MSG
Drink clean

113
Week Three (Days 15–22) 
On the morning of day 15 of the program, make sure to complete your weekly assessments in
your Metabolic Progress Tracker.
Nutriion
Eat the meals as speciied on page 18 of your Metabolic Factor 10-Minute Meals, or “roll
your own.” No snacking in between meals, no foods not on the lists.
Carb feast on the night of day 18.
Carb feast on the night of day 22.
Keep the “no-ly” list of foods out of your diet, even during your carb feast.
Exercise
Walk for 45 minutes 5 imes a week (3 days of interval training and 2 days of steady state
training).
Sleep
Go to bed 15 minutes earlier than you did last week.
Your goal is to get at least 7 hours of resive sleep per night. Integrate the other steps above as
needed to achieve this goal.
Stress Management
Do the “Relaxing Breath” exercise (4:7:8) at least twice a day.
Find aciviies you enjoy doing, and schedule 3 hours each week to do them.
Detoxiicaion
Take ive baths per week with Epsom salt and soothing music. Each bath should last at least 15
minutes.
Buy organic versions of the “Dirty Dozen Plus®.”
Sick to grass-fed, pastured protein and eggs, and wild-caught ish as much as possible.
Avoid GMOs and MSG
Drink clean
Program End (Day 22)
Make sure you complete your "Program End" assessment in your Metabolic Progress Tracker. Do
this in the morning before your inal carb feast

114
APPENDIX B: THE METABOLIC
FACTOR NUTRITIONAL GUIDELINES
This appendix is a kind of “cheat sheet” for which foods and beverages are allowed on The Metabolic Factor,
and which foods and beverages aren’t. We’ve also addressed some of the quesions that frequently come up
about porion sizes, diet sodas, and speciic food groups (like meat, dairy).

A WORD ABOUT PORTION SIZE

As a general guideline, have about 1–2 palm size servings of protein at each meal. The amount will depend
on your size and acivity level (if you're a peite woman, you will need less than an ex-football player).
You can have anywhere between 1–2 servings depending on hunger, but think of a serving as the size of a
deck of playing cards.
For eggs, eat the number of eggs you can hold in your hand (this will typically be 2–5 eggs).

A WORD ABOUT CALORIES

We don’t count calories on The Metabolic Factor, but for those who are wondering: you can eat a very well-
balanced, low-carb diet with moderate protein and healthy fat that weighs in at anywhere from 1300–2300
calories (or even more).
Most women will maintain a healthy weight at the lower end of that spectrum (1400–1600 calories
depending on size, acivity and metabolism). Most men will maintain a healthy weight at somewhere
between 1800–2200 calories (also depending on size, acivity and metabolism).
But remember, the quality and composiion of those calories are more important than the number of
calories.

MEAT
I feel very strongly that factory-farmed, commercial meat (and meat products) are profoundly unhealthy due
to the anibioics, steroids, hormones and the high levels of pro-inlammatory omega-6s.
Whenever possible please buy and eat only grass-fed, pasture-raised meat. I haven’t made that a
requirement of the program due to cost and availability issues, but I strongly recommend that you make
every efort to go grass-fed only, whether you’re following the basic or the advanced plan.

WILD SALMON
Wild Alaskan salmon is ininitely preferable to farm-raised (Atlanic) salmon. Farm-raised salmon are fed
grain diets and anibioics and are one of the biggest sources of PCBs in the American diet. Wild salmon isn’t
a requirement of the program due to cost and availability issues, but I strongly recommend that you opt for it
as oten as possible.

VEGETABLE OILS
115
Correcing the unhealthy balance in our diet between omega-6 (inlammatory) and omega-3 (ani-
inlammatory) should be a primary goal of any diet.
Our “no-ly” list for vegetable oils are:
• Corn oil
• Soybean oil
• Canola oil
• Salower oil
• Sunlower oil
• Cotonseed oil

The worst of the high-omega-6 vegetable oils are also highly processed and reined. We’ve put the worst of
them on the “no-ly” list, but try to cut back on vegetable oils in general. We need some omega-6, but far
less than we’re consuming, and we need much more omega-3 in our diet.107
Experiment with cooking oils like coconut (we like Barlean’s), or palm fruit oil (Malaysian palm fruit oil is
paricularly good). Use olive oil (but not at high heat), buter, ghee, and, from ime to ime, a seed oil such as
sesame.
Whenever possible choose cold-pressed organic oils from companies like Spectrum®.

FRUIT
The natural sugar found in fruit is usually not much of a problem if fruit isn’t overeaten, but fruit should be
consumed much more carefully than, say, non-starchy vegetables, which are basically an unlimited food
group.
We use small amounts of low-glycemic fruit, such as berries, in many of the shake recipes. You can have up
to a half-cup of low-glycemic fruit per day.

THE “NO-FLY” LIST FOR THE METABOLIC FACTOR

The following are some of the most inlammatory, toxic foods in the American diet and should be avoided to
get opimal results from the program.
• Gluten
• Dairy10
• Corn
• Fruit juices or fruit drinks
• Beans (can be added in ater the iniial 22 days)
• Energy drinks
• Diet sodas (unsweetened, non-caloric seltzer waters/club sodas are okay)
• Alcohol
• Cofee (on the advanced plan)

10 Buter and whey protein are excepions. Dairy is allowed for the carb feast. I want you to be able to have ice cream!

116
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CHAPTER 1: WHY BEING A FAT BURNER IS SUPERIOR
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CHAPTER 2: THE HORMONAL SYMPHONY

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16. Ibid.

CHAPTER 3: IT'S ALL ABOUT ENERGY

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29. Ibid.

CHAPTER 7: PATHWAY #1—NUTRITION: THE GRANDDADDY OF HEALING

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35. Robert Crayhon, personal communicaion
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CHAPTER 8: PATHWAY #2—SLEEP: THE FAT-LOSS TECHNIQUES YOU CAN DO IN BED

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CHAPTER 9: PATHWAY #3—STRESS: THE SECRET FAT MAKER

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