After 11 years in the gym & helping over 900 people lose 15–30 kg,...
Dr. Biohacker@Dr_Biohacker
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Apr 19, 2026
~3 min read
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After 11 years in the gym & helping over 900 people lose 15–30 kg, here are the best weight loss tips I wish I knew when I started:
1. Stop running.
1. Stop running.
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2. You’re not forced to eat the whole portion restaurants give you - they don’t know what’s the best portion or ratio
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3. If you're not horny, you're not healthy.
4. Eat fruits if you crave sugar.
4. Eat fruits if you crave sugar.
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5. The longer you chew your food, the better.
6. A high-protein diet is the best diet.
7. Eat eggs (with yolks) daily
8. Your body needs minerals - the easiest way is to add them to your water
6. A high-protein diet is the best diet.
7. Eat eggs (with yolks) daily
8. Your body needs minerals - the easiest way is to add them to your water
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9. Breakfast is not the most important meal of the day - it’s not even needed
10. Hitting 10k+ steps a day is the most effective fat loss habit.
11. Drink sparkling water or black coffee to suppress your appetite.
10. Hitting 10k+ steps a day is the most effective fat loss habit.
11. Drink sparkling water or black coffee to suppress your appetite.
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12. You can't target specific areas for fat loss.
13. Minimize liquid calorie sources like soda, cooking oils, & alcohol. These are the hidden calories
13. Minimize liquid calorie sources like soda, cooking oils, & alcohol. These are the hidden calories
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14. Your self-talk drives your identity. So STOP calling yourself "lazy" or "fat piece of sh*t".
15. Don’t eat out of plastic
16. You can eat foods like pizza, ice cream, & burgers and still lose fat if you eat clean 80% of the time.
15. Don’t eat out of plastic
16. You can eat foods like pizza, ice cream, & burgers and still lose fat if you eat clean 80% of the time.
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17. Minimize seed oil consumption.
18. Working out 3-4 days/week is more sustainable long-term than 6-7 days/week.
19. Walking 15 minutes post-meals stabilizes your blood sugar and keeps you full longer
18. Working out 3-4 days/week is more sustainable long-term than 6-7 days/week.
19. Walking 15 minutes post-meals stabilizes your blood sugar and keeps you full longer
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20. Being as little as 2% dehydrated leads to significant decreases in gym performance and impaired decision-making.
21. 8 hours of sleep is the best medicine on earth.
22. Lack of sleep increases your hunger hormones during the day, making it harder to lose fat.
21. 8 hours of sleep is the best medicine on earth.
22. Lack of sleep increases your hunger hormones during the day, making it harder to lose fat.
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23. Get 15+ minutes of sunlight in the 1st hour of waking up to set your circadian rhythm and fall asleep later at night.
24. Ice baths and cold showers are great tools to minimize stress.
25. Skipping workouts because you're "tired" is the reason you're tired.
24. Ice baths and cold showers are great tools to minimize stress.
25. Skipping workouts because you're "tired" is the reason you're tired.
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26. Eat protein first to avoid overeating.
27. Eat 0.8-1g of protein per pound of target body weight for optimal satiety, muscle growth, & fat loss.
28. Carbs don't make you fat - too many calories do.
29. The more muscle you build, the higher your metabolism will be.
27. Eat 0.8-1g of protein per pound of target body weight for optimal satiety, muscle growth, & fat loss.
28. Carbs don't make you fat - too many calories do.
29. The more muscle you build, the higher your metabolism will be.
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30. The quality of your food affects your mind more than your body.
31. Eat more slowly to allow time for the satiety hormone (leptin) to release in your body. This tells your body when you're full.
32. To avoid post-dinner snacking, brush your teeth.
31. Eat more slowly to allow time for the satiety hormone (leptin) to release in your body. This tells your body when you're full.
32. To avoid post-dinner snacking, brush your teeth.
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33. Turn on "night shift" mode on your laptop & phone to decrease blue light after the sun goes down. This will help you sleep better.
34. Sunshine is the #1 supplement to better sleep, mood, energy, skin, & mental health.
34. Sunshine is the #1 supplement to better sleep, mood, energy, skin, & mental health.