TMHS 864: The FASTEST Way to Lose 20 Pounds in 2025
The Model Health Show
Shawn Stevenson
4.8 • 7.2K Ratings
🗓️ 27 January 2025
⏱️ 69 minutes
🧾️ Download transcript
Summary
Every year, nearly half of American adults embark on a new diet with the goal of losing weight in mind. But statistics show that most people who implement fad diets don’t stick with it for long, and those who do don’t find sustainable results. So on today’s show, you’re going to learn about realistic lifestyle tips that can help you shed extra pounds for good.
On this episode of The Model Health Show, you’re going to learn about the FASTEST way to lose fat, with a simple, science-backed acronym. This episode is full of realistic strategies you can use to fine-tune your nutrition, exercise, sleep, and more.
Not only will these tips help you reach your body composition goals, but they will also help you improve your overall health in numerous ways. If you’re ready to create a weight loss plan that is simple, effective, and sustainable, this episode is full of actionable tips that will help you reach your goals. Enjoy!
In this episode you’ll discover:
- Why adequate protein is powerful for weight loss and metabolic health.
- The importance of eating a high-protein breakfast.
- What the thermic effect of food is.
- How to determine how many grams of protein you should eat per day.
- What obesogens are.
- The effects of eating excess dietary sugars.
- Why sugar-sweetened beverages like soda are terrible for your health.
- The important link between fat loss and sleep.
- How adequate sleep can protect you from losing muscle mass.
- Why your endocrine system needs restorative sleep.
- How to optimize your sleep environment.
- The benefits of fasting 12 hours.
- How often you should be exercising major muscle groups.
- Science-based strategies for effective strength training.
- How to send your body safety signals to improve your metabolism.
- The number of steps to take every day for better health.
Items mentioned in this episode include:
- Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
- Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
- Sleep Smarter - Upgrade your sleep habits with my national bestselling book!
- The Sleep and Fat Loss Masterclass - Listen to episode 298!
- What’s Causing Our Epidemic of Sleep & Health Problems - Listen to episode 768!
- Improve Your Adrenals with Dr. Izabella Wentz - Episode 679
Be sure you are subscribed to this podcast to automatically receive your episodes:
This episode of The Model Health Show is brought to you by Onnit and Foursigmatic.
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Transcript
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| 0:00.0 | You are now listening to The Model Health Show with Sean Stevenson. |
| 0:04.8 | For more, visit themodelhealthshow.com. |
| 0:11.3 | There are so many unsustainable and even dangerous ways to lose weight. |
| 0:16.0 | Today I'm going to share with you the most science-backed way to swiftly and safely lose 20 pounds or whatever |
| 0:23.2 | your weight loss goal is and to keep the weight off for good. If I needed to lose 20 pounds |
| 0:29.0 | myself, this is exactly what I do. This is the fastest method. We're going to follow the acronym fastest, |
| 0:39.4 | starting off with the F. |
| 0:41.7 | And the F is for focus on protein. |
| 0:45.6 | Adequate protein is powerful for weight loss |
| 0:47.9 | thanks to its impact on satiety, |
| 0:50.1 | the thermic effect of food, |
| 0:51.9 | and improving overall metabolic health. For example, researchers at the University of Kansas Medical Center |
| 0:57.9 | recruited overweight test subjects to study the impact that a higher protein breakfast has on the brain |
| 1:06.0 | versus an average protein breakfast. |
| 1:09.0 | The scientists used fMRIs to analyze participants' brains and discovered that adding in more |
| 1:16.0 | protein specifically for their first meal of the day decreases the signals in the brain |
| 1:22.8 | that stimulate appetite and lead to overeating. |
| 1:26.2 | The truth is that regulating hunger and cravings is |
| 1:29.0 | critical to any sustainable weight loss plan. Another study in the same vein |
| 1:36.3 | was conducted by researchers at St. Louis University and published in the |
| 1:40.4 | International Journal of Obesity. And it sought to discover what happens with weight loss when you eat a high carbohydrate breakfast, |
| 1:48.3 | which was a bagel in this particular study, versus a naturally high protein and fat breakfast |
... |
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