How to Lose Weight Permanently with GLPs
The Mistake Everyone Makes
This was a timed post. I took inspiration from my friend Cremieux to write a post in one go, with minimal editing. These are essentially a brain deposit of my thoughts organized as best as possible on a particular subject.
Permanent fat loss has always been an elusive pursuit in the world of medical science, and its one subject I think the “Bros” have a vastly better understanding of.
In the medical world, its well known that a 10% reduction in weight will typically yield substantial improvements in metabolic health. A 10% reduction in for a person that is severely obese will not fix them entirely, but the 10% threshold is significant enough for essentially any patient to see improvements on a CMP panel and to get doctors approval that their health is moving in the right direction.
That said, losing weight and KEEPING it off permanently is not a subject that the medical community has had good answers for.
The advice tends to be generic at best
-follow a sustainable diet
-Do exercise you enjoy
-Lifestyle change (whatever this is supposed to mean).
None of this provides clarity.
The Smart Bro Perspective on Permanent Fat Loss if far more informed and Comprehensive
At any given time, your bodyweight setpoint represents a system consensus between your cognitive health, your hormones, your metabolism, your mitochondria, and your daily inputs and outputs.
Lean and healthy people have all of the following
-Cognitive wiring and behaviors (which get called habits) that keep them lean because they autoregulate their food intake
-Neurohormonal calibration where hunger hormones and the brain and the stomach call communicate with each other “on balance” and the person is able to use their own biofeedback for weight maintenance.
-Muscle mass which acts as both a glucose sink and cognitive organ that directs metabolism and dictates how your brain uses fuel. Strength training improves insulin sensitivity, and by extension improves brain function through glucose metabolism
-Mitochondria that are able to produce energy efficiently and metabolic flexibility to use both fat and glucose as fuel sources
Lean and healthy people have overall better energy metabolism, greater energy output, energy efficiency, and ALL of their organ systems and hormones are oriented towards this Salutogenic (health promoting) dynamic state.
Fat people have the the opposite
Now you might read and think Im making things complicated. Im not. My point is that your overall metabolism is basically set towards
“be lean, strong, powerful, efficient”
or
”be fat, weak, sluggish, inefficient”
So what do we do then to permanently lose fat and change ALL of this?
This is where it becomes simple, but not easy
You lift weights. From the first day you decide to lose bodyfat, you start a progressive program that gets you objectively STRONGER and builds muscle mass. This program can change over time, but the principles do not. Get stronger, build muscle.
Everyone must strive to become jacked. Whether you actually looked jacked is secondary. As you age you will lose muscle. No one is in danger of “building too much muscle”. To change your metabolism, build all the muscle you canYou do cardio. But progressively. Like the strength training, you must become faster and more efficient, capable of greater levels of energy expenditure. Most people dont have multiple hours a week to devote to cardio. The best use of your time is training at zone 3 and above, and doing 1-2 high intensity workouts per week. Increase your VO2 max. Decrease your mile time. Do sprints, get FASTER. Fast people are lean people are muscular people are fit people. If you cannot run, use an assault bike (or equivalent brand).
At the same time we are doing this, we are also doing the following
Changing WHAT we eat, by eating a protein rich, whole foods based, fiber and micronutrient driven diet that feeds a healthy gut biome and fuels our body properly
Fixing our likely broken circadian rhythm by waking up at dawn and going to bed a few hours after dark. DO IT. Dont argue about it
Changing our social circle to have fit and healthy friends, and not fat and unhealthy friends who sabotage us
Hydrating
Increasing our self knowledge
Developing systems to maintain our new habits and behaviors
Using the GLP to make diet adherence easier, and using the cognitive space to follow the above behavior changes, establish new neuronal wiring, and create a NEW identity that replaces your old, obese self
This FINALLY takes us to the Proper Usage of the GLP and Mistake everyone makes
Their hit their goal weight. Then quit taking the GLP…then they gain the weight back.
DO NOT DO THIS.
The proper approach is simple.
However much time it took to hit your target weight, you keep using the GLP to maintain that weight for the equivalent length of time
So if it took 6 months to hit your goal weight, then stay on the GLP another 6 months, titrate back down in reverse.
If it took you 1 year, then titrate down over the course of another year.
You DO NOT hit your goal weight and then quit “cold turkey”
Give yourself a long runway to make ALL of the above life and identity changes, and stay using the GLP. Titrate up, then titrate back down, slowly.
THAT is how you create permanent fat loss and forge a new healthier identity
Talk again,
AJAC
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