10 Hacks to Become a Fat-Burning Machine (Without Being a Psycho About It)
We’ve all tried dumb things to lose fat. Here’s what actually works
We all want to burn fat. But no one wants to go through the torture of it.
My freshman year of college, I wanted to get shredded like the older guys, so I looked online “how to get shredded" and read somewhere that green tea burns fat.
So naturally, freshman-year me marched into Starbucks, ordered a large unsweetened green tea, and proudly chugged it on the way back to my dorm.
It tasted like liquid grass clippings. But hey—fat was supposedly melting off my bones!
By the time I got back, my stomach was in full rebellion. Nausea hit like a truck. I stumbled around to cover myself and puked all over the bushes outside.
Some guy happened to pass by and give me a frat bro smirk:
“Rough night bro?”
“Yeah bro. Hungover,” I muttered, trying to sound cool while dying.
I’ve experimented many more times attempting to burn fat.
Enter my carnivore era.
The time when I believed anything other than meat was a toxic affront to my mitochondria. I ate two pounds of ground beef per meal. Salt and water only. By meal two, I was scared to fart. I think I shit myself multiple times during that time.
Why am I sharing all of this?
And why do I talk so much about my butt?
Because I’ve done it all wrong so you don’t have to. My whole purpose with this blog is to share the hard lessons I’ve learned — so you can skip the pain and just get results.
You don’t need to go psycho to become a fat-burning machine. You don’t have to starve yourself for six weeks straight on dry salad and regret.
There are a few simple things — if you do them daily — that will help you burn fat, stay fit, and actually enjoy your life.
Here’s what actually worked for me:
1. Fasted Light Movement in the Morning
When insulin is low (like first thing in the morning), your body ramps up fat burning for fuel.
So when you move first thing, you double the effects, and also ramp your metabolism for the day.
Walk, stretch, do some yoga. You’re already tapping into stored fat. No HIIT required.
2. Stop Snacking Every 30 Minutes
When you snack often — especially high-carb, quick snacks, even healthy ones like granola or baked chips — you’re spiking insulin constantly. When insulin is always high, fat-burning shuts down.
So don’t snack. Eat high-protein meals, drink 1 liter of water every 2–4 hours, and even try some nicotine or caffeine if you're having a hard time — healthy versions of course.
3. Save Your Carbs For Dinner
During the day, keeping carbs low means you use fat for fuel.
I like to be in fat burning mode, and then hit a workout, so my body is insulin sensitive, which means it’s ready for carbs and then then carbs with dinner to refuel muscle glycogen and improve sleep quality.
For lunch eat a nice salad and steak or regenerative grown chicken from Force of Nature with some avocado and healthy fats.
At night eat the steak or whatever with a piece of sourdough bread or some sweet potatoes. By the morning, you'll be back to burning fat!
4. Do Workout Snaps Every Hour
Non-exercise activity — walking, stretching, shifting positions — is a major driver of daily calorie burn (aka NEAT). This constant low-level movement boosts insulin sensitivity and mitochondrial output.
Tiny motions between tasks or meetings quietly keep fat-burning active without needing a “workout.” A few squats between emails.
Take stairs. Pace during calls. Your mitochondria will thank you.
I like to:
Do 50 jumping jacks
50 squats
50 push-ups every hour
Your brain will turn on, your fat-burning and muscle-building systems will be on all day, and you’ll have long-lasting energy.
5. Add Cold and Hot Exposure
Cold triggers brown fat (BAT) activation, forcing your body to burn energy to stay warm. Heat exposure (like sauna) boosts mitochondrial stress resilience and heat shock proteins. Together, they enhance metabolic flexibility.
Cold plunges. Shivering. Sauna sweat sessions. These regulate metabolism, improve brown fat activation, and feel amazing after.
You’re also turning on vasodilation and vasoconstriction, training your blood vessels, circulation, and immune system. You’ll sleep like a train after.
Try this out:
Cold plunge for 3 minutes, sauna or hot tub for 6 minutes and repeat 5 times.
6. Walk After Every Meal
Blood glucose rises after eating.
A short walk afterward drives glucose into muscle cells without needing as much insulin. Less insulin = more fat-burning.
A 15-minute post-dinner walk can significantly lower blood sugar and help your body burn fat instead of store it.
In science, it’s called a post-prandial walk if you ever wanted to sound smart — and walking is called forward ambulationin research, which is hilarious.
7. The “Stroll, Shiver, Shake” Method
This is a method I learned from Ben Greenfield:
You wake up, drink coffee or something with caffeine and no calories — like green tea or black tea (don’t do green tea, f***k). Then you do a cold plunge and a light workout after.
The caffeine helps turn on fat-burning. Cold does as well. Then the movement — you’ll literally feel shredded after.
Walk after meals → do short cold exposure → light shaking/stretching. Burn fat. Boost energy. Feel incredible.
8. More Nature Time
The sun is a fat-burning machine. Grounding helps lower inflammation, which allows fat to be burned for fuel.
Sunlight increases vitamin D and nitric oxide, which support metabolic and hormonal health. Grounding reduces inflammation and improves HRV, nudging your nervous system into parasympathetic recovery mode.
Being outside — especially barefoot in the sun — hits multiple metabolic switches at once.
Take walks outside during phone calls, and get 1 hour minimum of direct sun to skin.
9. Lower Stress
High stress impedes fat burning and just about anything helpful to the body. The body thinks it’s being chased by a lion — we need to conserve energy!!
Chronically elevated cortisol drives visceral fat storage, disrupts blood sugar, and weakens mitochondria. A calm nervous system creates the conditions for efficient fat use instead of storage.
Breathwork, stillness, even just saying “no” more often — all lower cortisol and open the door to fat loss.
10. Sleep
This is the most important one — because you literally burn fat while you sleep.
Deep sleep is when growth hormone surges, insulin sensitivity resets, and the body taps into fat stores for energy. Poor sleep wrecks leptin and ghrelin balance, making you hungrier and more prone to fat storage.
Cool temps, red light, magnesium, and mouth tape all support high-quality sleep — your ultimate fat-burning window.
Yes — you literally burn fat while you sleep. But only if your sleep is high quality.
Top 10 Sleep Hacks:
Mouth tape
Cool bedroom (65°F is ideal)
Magnesium (glycinate or L-threonate)
Red light 1 hour before bed
No screens 90 minutes before sleep
Blackout curtains
Consistent bedtime
No big meals right before bed
No alcohol (sorry)
A great mattress
Final word:
Enjoy life. Love your body — that will help burn fat a ton.
And respect your body — fat is also healthy to have, so treat it nice.
When you feel great, don’t go so hard. Pig out some days. Eat some raw dairy ice cream.
That’s all y’all. Try these hacks this week, enjoy yourself and message me anytime if you need help.
That’s all I got today. Love you all.
💌 What’s one small thing you’re going to do today?
And if you know someone who needs a little fire under their ass—send this their way.
I’m grateful to my partners who create amazing health & wellness products.
I've never seen someone unironically recommend nicotine as part of anything that has to do with health. Interesting.
This is a great article about men’s health! I’m excited to see what you cook up for women’s health :)