Rolman, today I'm going to give you 5 quickfire tips to boil hack your way to weight loss. Let's cue that intro. The big question is this, how do we use cycling as a tool to improve our health, our happiness and our longevity? That is the question and this podcast will give you the answers. My name is Anthony Walsh and welcome to the Rolman Podcast. Oh man, welcome back, you've made it to another Friday, TGIF. I used to hate when people said that, TGIF, thank God it's Friday. The main reason that I love Friday is it's weekend and it's group ride time. Saturday, Sunday, typically my group rides, trying quite a lot during the week on my own, sometimes indoors and it's just not as much fun. Is it like, what's that saying? Misery loves company. So yeah, if you're gonna be miserable and you're gonna do long sessions, hard sessions, best to do it in a bit of company. Today, I wanna talk to you about, as anyone who knows me knows, I'm obsessed with little bio hacks. And this is a result of when I was coming back into cycling after taking my two year break. Previously, I would just train my way. So I trained my way from completely untrained up to a pro contract. when I came back the next time, you know, just the wrong side of Turkey and I... ...training wasn't enough. I needed to figure out other ways to... ...boyo-hack my physiology. I needed to figure out other ways to... ...short-caught and almost ethically cheat the system... ...to get back to my previous level. And that's a result of just growing up and having a lot of different stressors. And I use stressors, lightly people use stress like a negative word, like I'm stressed, like to destination, but it's a continuum. And we're all on that continuum somewhere from a little bit irritated, we're stuck in traffic to complete financial meltdown. It's a continuum. So don't think about it like I'm stressed. It's a destination. We're all on it somewhere, even if you're the most zen motherfucker out there, you're on it somewhere. So because of that extra stress that I didn't have as, you know, a lot of my twenties who only wanting to worry about each day ride my bike. Now I have run a business, now I have relationships, now I have bills, now I have you know aging parents, now I've you know just life stress that everyone has. So because of that I need to figure out a way to minimize stress and cortisol is so tied in to not only performance but recovery. It's tied into to doi-it and weight loss. So I want to give you today five really tangible ways to boil hack your way to weight loss. All of these five things, I can nearly do a full podcast episode on the physiology and the mechanisms behind it. And you know what, actually, I probably will. So watch this space over the next few weeks because I might start, I will start dedicating. I'm gonna stop talking and that sort of vague, wishy, washy, I might, I'll try. I will definitely do podcasts on each of these five areas, main Wednesday episodes. It's just trying to slot them in around the guests and I have some cool guests lined up as well. So I will slot them in in the common months. But I want to give you a 8004 view of five tangible things that you can implement today to biohack your way to weight loss. Let's dive into the podcast. Before I do, I want to give you a reminder to jump on over to patreon.com forward slash Anthony underscore watch. Please support the podcast. Please stop supporting Rupert Mordok and these crazy evil corporations support small independent creators. I support loads of guys on patreon. I love seeing independent creators do well have independent voices, independent opinions. And that's why I support creators on patreon. And that's why I chose patreon as the platform to support this podcast. So please jump on over and support me there and help this podcast be sustainable going forward. Okay, five tips. Number one tip I'm going to say to you is to exercise in a fasted state. So that means getting up in the morning and doing between 30 and 45 minutes in your endurance zone. So your zone one, your zone two, right in a fasted state. If you don't know what your zone one zone two is, you're going to have to go back a few episodes to setting your zones.
There's a zone calculator as a download that episode as well and threshold testing. So you're going to get up and you're simply going to ride in a fast state. Means no food, no creamy coffees, no frappuccinos, fasted state on the bike. I typically do this indoors on the walkbike. Great place to do it. That's tip number one. Behind door number two, we're gonna have coffee, black coffee in the morning, first-ting. It doesn't have to be the same day as your fasted rod, but it can be. Black coffee or a green tea, first-ting in the morning. This is gonna enhance the mobilization of fatty acids from adipose tissue. No butter in the coffee, no boil hacked, bulletproof coffees. None of that, this is just a straight up, black coffee, green tea, no milk, no sugar, No calories, essentially, is what I'm talking about here. It's gonna enhance mobilization of fatty acids from adipose tissue. That's behind door number two. That's our second tip, between door number three. It's something I love and I do on last Wednesday's podcast about this with a Wim Van Haff disciple breed with noil. This is cold therapy, cold termogenesis. I could do a full podcast. I could do four podcasts on this alone. It's something that's been completely transformative for me Just before this podcast, I jumped on and I was checking the local tides to see when I could get down today for my cold dip. It's getting into cold water. You're looking to do between three and five minutes. And what this is gonna do is, it's gonna change that adipose tissue. It's gonna take that metabolically. That's a tongue twister, metabolically active adipose tissue. And it's gonna turn it into something called Bat Brown adipose tissue. I will, I promise I will do a deep dive this podcast, a good start on cold therapy and the meaning behind it and why we do it, is that breed with noir podcast, which is brilliant. But that's the turreting I'd say to you to boil hack your weight loss. So we have number one exercise in the fasted state, number two, black coffee or green tea first thing in the morning to enhance that mobilization of fatty acids. Number three, it's the cold hermogenesis, cold therapy. to change our adipose tissue into brown adipose tissue. Number four, it's controlling blood sugar. We don't want sugar floating around our blood stream. When we have sugar floating around our blood stream, it converts to fat. It is one of the precourses and necessary for inflammation. It results in increased cortisol or bad bad stuff. We want to minimize that blood sugar variations. We We want to control blood sugar. A few simple ways we can do this is every day make sure we have two teaspoons, tablespoons. I don't, no one ever taught me to ever say the tablespoon, the teaspoon. So I use them interchangeably, which is why I am the worst baker in the world. So never come over to my house for a scone. Two tablespoons of Ceylon cinnamon, that's C-E-Y-L-O-N, Ceylon cinnamon. Take two tablespoons of that every single day. Take one shot of apple cider vinegar every single day. You can do it first thing in the morning, although more effective than that is to have your shot of apple cider vinegar before your carbeas to the middle of the day. So if you know you're going to have a pizza or pasta, get your shot of apple cider vinegar just before that. And the third thing to control your blood sugar is get yourself some bitter melon extract. You'll do it in any of these Holland and Bartet type stores or you will get it in any supermarket. So that's three steps for controlling your blood sugar. Salem Cinnamon, Apple Sider Vinegar, Bitter Melon Extract, and the final way to boil hack your weight loss. It's actually breath work. If you get a hold of a book by James Nestor called Breathe, it's a great read. He's actually a guest on Joe Rogan podcast as well. He's a guy I would love to get on the Rowman podcast for a full form episode. But we can breed our way to reducing cortisol and when we're less stressed, we've less cortisol floating around were less likely to hold on to fat. Breathwork is amazing. It can change your whole physiology. I would encourage you to dive in in lieu of me getting this big, long-form deep dive into breathwork which I will do because it's just such a pillar of health.