About this video

• Video Title: 10 Easy Habits To Get To 12% Body Fat (At Any Age)
• Channel: Doctor Mike Diamonds
• Speakers: Doctor Mike
• Duration: 24:26

Overview

This video outlines ten habits that Dr. Mike recommends for achieving and maintaining 12% body fat, applicable to individuals of all ages. The advice is presented as a comprehensive system, emphasizing sustainable lifestyle changes over quick fixes.

Key takeaways

• Walking as Foundation: Walking is highlighted as a crucial exercise for fat loss, specifically targeting visceral fat more effectively than running due to its lower impact on cortisol levels and appetite. A target of 8,000-15,000 steps daily is recommended, broken down into "walking snacks" for convenience.
• Environmental Design: Creating an environment conducive to healthy choices is emphasized over relying on willpower. This includes making healthy foods easily accessible and unhealthy options inconvenient.
• Protein Intake: Protein is identified as a "metabolic multiplier" that boosts calorie burn and acts as an appetite suppressant by influencing GLP-1. A target of 1 to 1.3 grams of protein per pound of body weight daily is suggested, distributed across meals.
• Strength Training: Resistance training is deemed essential for fat loss, as muscle burns calories at rest and creates an "afterburn effect." A recommendation of 3-5 sessions per week focusing on compound lifts is provided.
• Intermittent Fasting: Fasting is presented as a tool to create a natural caloric deficit by compressing the eating window, aiding in fat loss and hormonal regulation. A progressive approach starting with a 12-hour fast is suggested.
• Sleep Optimization: Adequate sleep is crucial for regulating hunger hormones, managing cortisol, and improving insulin sensitivity, all of which impact fat storage. A "10-3-2-1" system is proposed for optimizing sleep hygiene.
• Hydration: Proper hydration is vital for metabolism and acts as an appetite suppressant. Recommended intake is approximately one gallon daily for men and 2.2 liters for women, with additional water for exercise.
• Stress Management: Chronic stress elevates cortisol, which hinders fat loss. Simple techniques like box breathing and spending time in nature are suggested to manage stress.
• Gut Health: Fiber and fermented foods are important for gut health, which influences appetite, cravings, and overall fat loss. A daily intake of 25-30g of fiber from whole foods is recommended.
• Tracking and Accountability: Consistent tracking of weight, waist measurements, and food intake, along with accountability partners or coaches, are vital for monitoring progress and staying motivated.

The "10-3-2-1" system for sleep optimization involves:

• 10 hours before bed: No more caffeine.
• 3 hours before bed: No food or alcohol.
• 2 hours before bed: No work or stressful tasks.
• 1 hour before bed: No more screens, or use blue light blockers.