Dr. Pompa Solo: This 10-Minute Hack Burns Fat For 36 Hours Straight

So, you know, no doubt I have to pay more attention at 60 than I did at 30 for sure. Although I'm healthier at 60 than I am at 30. Okay, weight loss resistance. What does that even mean? There was no such thing, meaning people just change their diet, you know, back in the old days, if you will, and they would lose weight. They would take out the processed food, eat less sugar, less carbs, weight would come off, no problem. Now, some of you are blessed, and if you did that, you would lose weight.

But many people do that and they can't lose weight, aka weight loss resistance. How about the people that spend hours and hours in the gym and they still look at themselves in the mirror and go, uh, what am I looking at? I remember when, right? And it just seems like it doesn't come off. Does more time in the gym work? It doesn't. You figured that out, many of you. Or what about eating the perfect diet if there is one? Oftentimes that doesn't work.

I'm gonna tell you a surprising reason for that. When nothing, nothing, nothing works, Dr. Bomba, I've done everything you said because I've even followed you and still doesn't work. Well, I'm gonna tell you why, and I'm gonna tell you an answer and something you can do. So hang on for that. But let's start with the majority of people that you know you seem to fail on diets, and I want to say this up front, it's not your fault,

and I mean that, because what's happening is is that there's something hormonally going on. I would say a potentially, I'll make it simple, potentially three things that are happening hormonally that why weight loss becomes really hard. And even sticking to diets becomes hard. So if you're somebody who just keeps failing because you have to eat the food, they have to have the sugar, or you just keep, you know, wanting to eat all day, not your fault. It is, in fact, a hormone challenge.

I want to start with a hormone called leptin. Okay, but leptin is one of the fat hormones. I'm gonna talk about a lot of them. And I'm gonna tell you, by the way, in this episode, I'm gonna tell you what diets I would do. I'm gonna tell you what peptides I think are safe to do. So hang in there for that. And uh what exercise I said that, I'm gonna tell you some dietary strategies as well. So hang in there.

But I want you to have this concept first of why so many people today have weight loss resistance. Okay, first of all, I'm gonna draw a funny human. Okay. Can I draw a funny human? And the reason I'm doing a funny human is because I don't know how to draw a non-funny human. I have people laughing in the background here. There's arms, there's a face, there's a nose, and there's a mouth. Okay, better human. Okay, now I don't know how to draw belly fat, but what's what we're gonna attempt to do?

We're gonna put a little belly button in there, and we're gonna put a lot of little fat cells in there. Okay. So that's a person getting fat. Does that look like a person getting fat? Probably not. Okay, but it is because I just told you that it is. And if you're listening to this, imagine a little stick figure. And imagine me drawing a stick figure with a little belly with a bunch of fat cells in it, okay? So you can work with your uh your imaginations.

Okay, and here's the cool thing about how good God designed our bodies. The more fat cells we start to gain. Now, let me ask you a question. You think it's important to have fat cells? You're darn right it is, because it's stored energy that we need for survival. So when we're not eating, even at night as you're sleeping, your body can reach into those stores and break them down into usable energy, right? So very important that we have fat.

The fat is not the enemy, although it becomes the enemy when we don't like how much we have. But we have a feedback mechanism in place so we don't store too much, but we store the perfect amount. Uh, it's the problem is when something happens with this mechanism. Okay, so the more fat cells you gain, there's a hormone that's released called leptin. Now I'm gonna draw an arrow to the brain, and I'm gonna put leptin, that's L-E-P-T-I-N.

Okay, so leptin is the hormone produced by fat cells that tells your brain to start burning more fat for energy, and it tells your brain to slow down eating, meaning it helps you control appetite. Now there's another hormone called ghrelin that works in your gut to help control appetite, but all these hormones work in synergy. But leptin is the boss here. So more fat cells, more leptin. Leptin then signals a place in your brain called hypothalamus, okay? That's kind of your control tower.

That's your like antenna of all your hormones. And then the hypothalamus signals your pituitary, your pituitary, your thyroid, your thyroid, you know, all on down, right? So all your hormones, this control tower, hypothalamus pituitary, sits in the center of your brain, and this little antenna receives the message that we have more leptin. So what does it do?

It sends a signal, upregulates all these other hormones, and it upregulates your body to burn more fat and to give you satisfaction with your eating. So you can control appetite, you don't crave sugar, sounds really good, right? Oh, and you're burning all the extra fat. So this mechanism of leptin telling your body, you know, to burn fat and not to eat,

all it is is a perfect mechanism so we don't get fat. Ah, but what if something goes wrong? What if something absolutely blocks that message from getting into your control tower in your brain? Well, guess what? You start to gain fat and not burn it, despite your diet, despite everything that you're trying to do. Okay, well, there's receptors on that control tower for leptin. And if something affects those receptors, they burn out.

Now, too much insulin and glucose can have an effect on these receptors, but certain toxins have an effect on these receptors. And we see that leptin goes up and despite the diet, and the brain's not getting the message to burn it. Because if the burn the fat, it would the leptin would go down and then everything works in this perfect system. So that is one place that some people can actually be broken, is in that pituitary hypothalamus.

Now, what happened to me when I was getting what I called skinny fat? Well, that was broken because I had a lot of mercury in my control tower, pituitary hypothalamus. And that mercury was driving inflammation. A lot of people in low-grade moldy homes actually, those biotoxins are known to affect those specific leptin receptors in the brain. Google it, you'll probably find it. Um back in the day, you couldn't Google things like that and actually find that information.

But some doctors, like Dr. Richard Schumacher, were educating people about how mold toxins affect leptin and cause weight loss resistance. As a matter of fact, it's one of my uh symptoms that we ask in our questionnaire. Did you gain weight suddenly? And can you not lose it? Because you might be in a mold exposure, but you might have mercury in your brain too. Oh, and you could have these hidden infections in your jaw that actually affect those receptors. That's one way.

Now I'm actually going to draw a cell. Okay, so on every cell, we have hormone receptors. Now, there's leptin plays here too, but there's insulin, which is a fat-storing hormone. So many people that are just consuming way too much processed, refined food, sugar, all of it, are absolutely driving up insulin. These receptors, the more they get stimulated, the more blunt to insulin they get. And now the problem is you can't stuff any more glucose in the cell.

Insulin and glucose start to rise outside the cell, burning these receptors out even more. And now you end up with insulin resistance, meaning you can't even hear the insulin anymore. Insulin is a fat-storing hormone. So guess what happens when insulin is going up and up and up? You start storing fat and storing fat. And oftentimes the only way to unstore that fat is to control insulin. So, therefore, one of the dietary recommendations I make is you absolutely have to control processed food.

You don't necessarily have to look at your number of carbohydrates, and you don't necessarily have to look at the number of protein and all we call the macros and the amount of fat you're eating. If you just take away a lot of the processed food, processed carbohydrates, sugar, many people will lose weight because of its effect on insulin and glucose. So insulin is a fat-storing hormone. However, many people have insulin resistance.

It's estimated 80-some percent could have insulin resistance, aka type 2 diabetes or prediabetes, which is a growing number of people, more than a quarter of the population now, because certain toxins, just like in the leptoreceptors, destroy, blunt, damage, affect that receptor to insulin. And if insulin can't get in the cell, open the gates up for glucose to get in the cell, then guess what? We're storing fat uncontrollably.

I would argue that testosterone, estrogen, progesterone, all of which have to be in balance for us to stay lean and healthy as well, all play a role. Cortisol can play a role, but all of these hormones have to interact with these receptors. And if something's blocking those, which toxins can do, and by the way, toxins can come into this fatty membrane of your cell and just drive inflammation.

And when it drives inflammation, it creates hormone resistance, which can lead to, in fact, weight gain suddenly, weight loss resistance. So it can, in fact, be a toxic issue of why someone cannot lose weight all of a sudden. And that, my friends, is why you have to go to pompaprogram.com and watch the webinar that I have there because I give an answer. Look, for 20 years, I taught doctors how to do cellular detox.

You can't just sit in a sauna, you can't just, these toxins are deep, typically in the brain, as I mentioned, my problem with mercury. And when it's deep into the cells in the tissue, you have to do a specific type of detox that I've taught for over 20 years called cellular detox. Things in the cell break. I'm being very simple, simplistic here. They break and they're not your cells aren't able to get rid of the toxins the way they were.

Toxins build up in the cell, drive more inflammation, block more hormones, hormones don't work, diets don't work, nothing seems to work. And matter of fact, you can try to take all the hormones and you might mitigate some, some of the symptoms. But the fact is, you still can't lose the weight you hate because you're not at the real problem. And that's

the problem of the receptor and the hormone interaction, whether it's in the brain or whether it's at the cellular level. What type of training should I do? Now, when I see people that are trying to lose weight, I often see them hit the pavement or hit the treadmill and they start jogging. See, because when they were younger, it maybe worked. Why?

Because they burned up more energy and it just kind of helped them take off a little bit of that stored energy and fat and they stayed in the fat burning zone. Right. And when you're younger, it works. But I have news for you the older you get, the less it works, and it actually works against you because the older you get and the more running or cardio, as we call it, that you do, you tend to lose more muscle. And if you lose more muscle, your metabolism lowers.

And now you're eating hardly any calories. Gosh, I used to cut calories and it works. Well, it doesn't work anymore because your metabolism is getting lower and lower and lower and lower. So it doesn't matter if you ate 500 calories, you get skinny fat. You lose muscle because you're burning it to break it down into energy, and you're gaining fat because your body says, I want to store this fat in case this fast goes on forever. And I'm gonna save your life by keeping the fat.

But we burn muscle into sugar. It's called gluconeogenesis. So caloric restriction, not so simple. I'll talk a little bit more about that. But what type of training should you do if you find that you have weight loss resistance? High intensity interval training. H-I-I-T, it's called HIIT training. Some people refer to it as burst training, meaning you do a burst of high intensity exercise and then you back off and rest, and you do another burst and you back off and rest and do another burst.

There was a study, I believe it was a Harvard study, but um it was gosh, it was um, I think early 2000s, maybe 90s, and basically showed that 30 seconds to a minute of high intensity with a two, three minute rest three or four times worked better than any other form of exercise. Well, that's been repeated many times. So, what's actually happening? So, let me let me give you a view of what that looks like.

You could get on a treadmill, you could do this outside too, you could do it in the steps in your house, for goodness sakes, or you could do it with two dumbbells standing in the middle of your room. All you have to do is run on that treadmill, if you will, for at least 30 seconds, a minute if you get in better shape. Maybe it's a minute and a half if you get in really good shape, but you go all out, so to speak, to the point. How do you know if you go hard enough?

You're huffing, you're huffing. That means you went anaerobic. That means you're burning only sugar for energy. You're not burning fat. So, how is this good? I'll explain in a minute. You're burning all that stored up sugar, and then you rest for two, three minutes, get your wind back. Oh, and by the way, if you can talk to the person next to you, you didn't go hard enough. So you do you rest up and you do it again and you do it again and you do it three times.

It takes about 10 minutes if you're resting two or three minutes in between. Do the math, but it's close enough. But the point is that's you can do that three times a week, and that's what the study should works the best. That's high intensity training. Now, the more shape you get in, maybe you do some more sets, but you don't need a lot.

And yes, oftentimes you can take 10-pound dumbbells and you do squat thrust where you squat down and then bring them over your head as you come up, curl them up over the head as you come up, squat back down, bring the weights down as you come up, the weights come up over the head, and you just do that as fast as you can until what? You're huffing and puffing for a minute, 30 seconds to a minute, and rest. Same thing.

You can reinvent this a thousand ways, but the idea is to go anaerobic where your body's only burning sugar. Well, wait a minute. We were taught to stay in the fat burning zone, keep the heart rate lower and burn the fat for energy. It's true. If you're on the treadmill for an hour and you keep the heart rate lower, you will burn fat for most of that hour. Very little amounts, but you'll burn fat. But here's the what the study showed.

For the next 36 hours after you do high intensity training and you just burn up all that sugar and glycogen because it's stored in your liver and it's stored in your muscles, and your body just releases all that energy that it's stored up and you burn it up. Guess what it does for the next 36 hours? Even when you're sitting on the couch and even when you're sleeping at night. Yeah, it's burning your fat to replace it. Why? Because fight or flight, survival's number one.

It has to have that stored sugar, that stored carbohydrate in the muscles. Why? Because it needs to run for your life if it has to. So it will take from the stores primarily and restore that stored sugar to save your life. So would you rather burn fat for 36 hours or for the hour on the treadmill? One more form of exercise if you have trouble losing weight, resistive training.

I already made the point that you need muscle and mitochondria because the more muscle you have, the more powerhouses where you make energy, where you burn fat mitochondria. So the more muscle you have, the more mitochondria you have, and the better your brain works, then more important the older you get. But the higher your metabolism, and yes, it makes you more lean to lift weights than it does running on the treadmill and jogging where you potentially lose muscle.

Resistive trainings, ladies, you're not going to look like the guy taking steroids in the gym. It's not that simple. It's not. Even the ladies that you see that are that way, they're taking stuff too. Okay, ladies that don't take stuff and go to the gym all the time are really into weightlifting, they have a very fit, very feminine look still. The point is, though, is that the muscle is arguably even more important as

you enter perimenopause and menopause. You need muscle, you need mitochondria, and uh that is super, super important. So, okay, on the exercise note. Okay, some of you are gonna ask me about peptides. No, GLP1 hate it, absolutely hate it. Why? It's the same thing because GLP1 can waste muscle. And I know if you take a lower dose, you get less of that, but a lower dose longer over time, you're still taking muscle down in cartilage and good connective tissue, which lowers metabolism.

That's why it becomes very difficult ever to come off of those. There's other problems. Obviously, there's major lawsuits on these things. So I'm not a fan of that particular peptide, GLP1. There's one called testamorlin that I think is much safer. MOTES C is much safer. There are safer peptides that I think are very helpful for weight loss. What about SARMs? I've mentioned SARMs on some past shows. Those SARMs are bad.

However, there's one called GW that's safe, and even one called SR that is potentially safe. Those are the two SARMs that I think are on the safer side because I know people are gonna ask about SARMs. If you don't know what those are, then you're probably not interested, but you can Google it. But the fact is, is those really aren't even SARMs because there's a lot of SARMs that are very, very dangerous. So not a fan of all SARMs, not a fan of all peptides.

Those are some peptides that um I think would be very helpful. Okay, what are the things that I think, here's a surprising one dietarily, that I think

will help because you're gonna say, okay, give me the one diet. Okay, I have news for you. There's not one diet. There's benefits to ketosis, don't stay in ketosis. There's benefits to carnivore, don't stay in carnivore. There's benefits to plant-based diets, don't stay in plant-based diets. Meaning, moving in and out of diets actually improves your gut microbiome, creates more diversity, and arguably gives you a better metabolism.

And ancient cultures were forced to change diets because they had food, didn't have food. What we now understand better scientifically is it actually helps our metabolism. It helps our microbiome, it helps the diversity of our microbiome, and it helps our general health by moving in and out of different diets. So, what you could do as an idea in the winter, you could go into keto or even try carnivore. That's just eating all meat, as I pointed out.

And then in the springtime, you could do what nature does. You could start eating some more fruits and berries in your diet as they would come into season. It's seasonal eating and it actually works very well. And so carbohydrate uh input can increase during the summer. You're more active, makes a lot of sense. And then grains are harvested when in the fall. So you could even add more grains in your diets in the fall and then back into low healthy carb.

And by the way, even though the carbs are higher in the summer, you're sticking to the healthy foods, right? You're sticking to the healthier fruits, the healthier vegetables, etc. So your carbohydrates are even higher, yes, but healthy. Okay, so what are the things that kind of transcend every diet? Seed oils. Get rancid seed oils out of your diet.

Now, if you have a fresh, cold pressed flax seed, okay, that's one thing, but absolutely not what you're getting in Whole Foods or in a health food store when you buy packaged food that has sunflower seed oil in it. Organic is better. However, it's a very delicate fat. And when you see it in a processed food, it's damaging to your cell membranes. Remember, I drew that cell and I talked about how your hormone receptors are on that membrane. Well, guess what?

Those seed oils go right for that membrane because those important omega-6 fats go for the membrane, but they can create inflammation of the membrane. They can blunt those hormone receptors. So, yes, seed oils cause hormone resistance in hormone problems. They absolutely affect your mitochondria and how you make uh energy with it. Get seed oils out, and you'll be stunned that just that alone will cause weight loss.

And yes, eat plenty of healthy saturated fats in grass-fed butter, coconut oil, MCT oils. There's many of healthy grass-fed meats, have all kinds of good cholesterol and saturated fat. Free-range eggs loaded with cholesterol and saturated fat, which I love, and I don't love the seed oils. So we want to take those out. So just become a habit to read the ingredients. And if you see seed oils, don't choose the food. Most processed foods is where you're going to find seed oils.

Most restaurants, you're going to find seed oils. 100% olive oil, good. It's a monosaturated fat, less fragile than the polyunsaturated fats called the pufas, which are what the seed oils are. Not a fan of fish oil either, by the way. I'm a fan of fish oil and fish. I'm a fan of vegetable oil and vegetables, but take it away from those protective sources and it becomes a rancid fat that drives cellular inflammation and can blunt your hormones and cause problems.

Okay, the other surprising one, I talked about controlling glucose and insulin, all the processed foods. I think that is a no-brainer. But here is a strategy. I talked about seasonal eating

as a strategy. But how about this? One or two five-day fasts a year. Now, pay attention in my podcast because I talk a lot about how to fast and I talk a lot about how to use fasting strategies. So please go watch those podcasts. I'm not doing a whole show on fasting, but one or two fasts a year can absolutely transform your metabolism by getting rid of all these bad cells that we call senescent cells in re-stimulating stem cells to reproduce new cells. So now you're more hormone sensitive.

And yes, it also improves your microbiome. There's all of these positive things that happen, even change your DNA, turn off bad genes, upregulate good genes, increasing metabolism that way. But people can fast too much. Watch my shows because people are intermittent fasting daily too much, meaning they're eating maybe one meal every day or not enough food in a day. And then the body thinks it's starving and it slows metabolism.

So even though fasting has become in vogue and popular, people are doing too much of it. So one of the things that I teach is feast, famine, solid. I've done a podcast on this. But what I mean by that is let's say I'm gonna say it's five one one. Okay, that's seven days in a week, five, one, one. So whatever diet you're in could be the five. So let's say it's a lower carbohydrate diet, five days.

Pick one day a week where you eat one meal, and maybe you're eating two or three meals during the five days, but one meal that day or no meals. Okay, that's our famine day. And then we want to do a feast day where maybe it's more meals, maybe it's five, six meals that day, or maybe it's high protein, high protein, or maybe it's high carbohydrate if you're low carb. It could be high carb, high protein, or high calorie, all of which is a feast.

But you have one day where you feast to remind the body it's not starving so the metabolism doesn't go low. You have one day where you're just relying on your body using its fat stores, and that's the famine day. And by the way, you can even do feast famine more feast days or more famine days. For those of you who have thyroid issues or maybe some other hormone challenges, I recommend two or three feast days a week, and then you could do just maybe one or two of the fast days a week.

So there's many different variations. Three, two, two, it could be four to one is another one where you're doing two fast days a week and one feast day. So many variations of what I call feast famine cycling. But a five-day fast where you just do water for five days, I know that sounds hard, but there's also something called a partial fast where you just eat under a thousand calories a day and under 20 grams of protein, and you can design that with all healthy foods.

That's called a partial fast, and you would do that for five days. I've done a whole podcast on that. Um, but partial fasting, you don't want to do that too long. You don't stay in a diet like that. Restricted calories long term doesn't work. Why? The body starts to think it's starving and it slows metabolism. But when you do it for five days and maybe even five days a month for three or four months in a row, watch what happens.

You maintain your metabolism and you start burning fat like crazy because you're getting this autophagy during the fast where you're getting rid of bad cells and you're increasing the number of good cells. So when you do that for three or four months in a row, five-day partial fast, five-day partial fast, magic happens. You can fix your metabolism and your gut that way. Should I be taking pre-workout? Should I be diet taking the

um the shakes, the protein bars, all of that? Most of that's garbage, by the way. Most of it has the bad oils in it that I mentioned. Vegetable oil, canola oil, seed oils, don't. Okay, so if you had a really good 100% organic protein powder from good sources, no problem. But all the bars, typically at least 25 grams of sugar in a bar, that's average. Some are much higher than that. And the ingredients are bad. There's typical a lot of chemicals in there. If you can't read it, don't eat it.

So, not a fan of the bars, not a fan of the powders, potions, lotions, stimulants, what supplements to take is a question I get oftentimes. Look, it's not that simple. There's never just one supplement, but I will say there's some green tea and green tea extracts that can be helpful. Um, I think vitamin D, if your vitamin D levels are low, raising vitamin D can be helpful because it is, in fact, a pro hormone.

It's one that you GLP1 uh takers, Zempic takers, G uh Acromensia is a bacteria that helps you make your own GLP1 hormone. That's the problem by taking it, you stop your own production. But if you take the bacteria acromensia, it can absolutely help weight loss resistance. There you have it. Even the supplements answered all the questions.