EP010 – MetaShred Diet Deep Dive Part 3: Lifestyle X-Factors


Welcome to Episode 10 of the Dr. Mike Show.

This episode is the final part of our 3-part MetaShred diet deep dive series. This series was designed to give you an inside glimpse of the philosophy and mission behind the MetaShred diet and how it can help you lose weight quickly, safely, and effectively.

On today’s episode, I share lifestyle X-factors – the things you can do each day – to maximize fat loss. I explain what rate limiting steps are and how they impact your ability to lose weight and the connection between sleep deprivation, stress management, and your metabolism. I also explain how nutrition audibles, S.O.S. breathing techniques, and creating a “fat loss culture” can help you take the brakes off and remove rate-limiting steps that are preventing you from achieving your weight loss goals so you can accelerate your fat loss.

[Tweet ““Oftentimes, you have all of your diet stuff dialed-in, but it’s some of the lifestyle factors that are hindering you.””]

This week on the Dr. Mike Show:

  • What the “rate-limiting step” is and how it relates to weight loss.
  • How sleep impacts your metabolism and your ability to lose weight.
  • How much sleep your body needs to improve your metabolism.
  • How to optimize your sleep schedule.
  • The difference between physiological hunger, stress-induced hunger, and sleep deprivation-induced hunger.
  • How chronic stress impacts your metabolism, appetite, and ability to lose weight.
  • What is “stress inoculation” and how it can help you cope and reduce stress.
  • What nutrition audibles are and how they helps you maintain your fat loss diet program during unexpected meal plan changes.
  • The concept of “surfing the urge” and how it helps you overcome the urge to derail your weight loss plan.
  • How the S.O.S. Breathing technique helps you manage stress so you can stay on track with your weight loss program.
  • Understanding “fat loss cultures” and why it is critical for getting the support you need to lose weight successfully.


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