0:00 The laziest way to lose fat this summer. And I've been able to achieve this transformation five times myself as a medical student, a medical doctor, and now a business owner. This is by far the laziest way, but I truly believe the word lazy and smart are interchangeable. [music] And I mean this because this is the same advice I give my clients. They're extremely busy and don't have time. This is a five-step system that allows you to do 20% of the work that [music] gets you 80% of the results. But, don't get me twisted. This is simple in theory, but difficult in practice. And I'm going to show you the lazy way of executing this practice so you can get 80% of the results. My name is Dr. Michael Diamonds. I'm a medical doctor. I'm a scientist [music] and a pro natural bodybuilder. The advice I'm about to share with you here
0:45 is not what you want to hear. It's what you have to hear. So, let's not waste time and dive straight in. Step number one is sleep seven. Now, I know what you're thinking. Oh my gosh, someone's going to give me a lecture on sleep. But, just [music] think about it simply. Sleep is the foundation of everything. It's the major equalizer, the massive reset button. And you literally do nothing besides lay in bed and it will give [music] you 80% of the results. I'll share it with you scientifically, but also logically. On a scientific level, sleep does the following things. When they're low, you have high ghrelin. It's your hunger hormone, which means you're extremely hungry. You have low leptin, which is the hormone that's supposed to make you feel full. That's gone. And on top of that, your testosterone can tank by about 20 to 30%
1:31 sleeping poorly. So, the main muscle-building hormone tanks. Not to mention growth hormone and everything else. The same applies in the opposite end. By definition, if you sleep more, you're going to feel less hungry, you're going to feel more full, and you're going [music] to build more muscle. All you need to do is just sleep more. And I see this with all of my clients. It's the definition of where you are right now and where you want to be. You sleeping 7 hours is the wall between those two goals. You just need to sleep 7 hours. And I get it. I'm going to show you a system that will allow you to do it. So, take a paper, write it down, and I promise you, I've had clients where I took away the diet, I took away the cardio, I took away everything, and I said, "Hey, we're just going to focus on
2:16 becoming professional sleepers." And they saw their weight scale coming off like it was butter. And if you're thinking, "Why haven't I been able to lose weight?" And you're still sleeping 6 hours, 6 and 1/2, and sometimes I tell my clients, "Bet the house on it." How many hours are you sleeping? If it's less than 7, this is the answer. The reason someone in America can be wide awake and someone in Australia can be sound asleep, the big reason for that is light. Our bodies, half of our genes are switched on base off of light, including the gene that tells us that it's time to sleep or not. So, how do we use this in practice? You all know we have this internal clock. And for us to feel sleepy, and let's say 16 hours from now, we need to get light in our eyes to set the timer so that we're really sleepy in
3:03 the evening. So, the first thing I want you to do is to get sunlight into your eyes the moment you wake up. Don't spend time on your phone, don't spend time just tossing in bed. Get up at the same time, let's call it 7:00 a.m., and get light in your eyes. I would even advise you, if you can, with crust in your eyes, put on some pants, put on a shirt, and go out for a walk because it usually takes you about 30 minutes really to wake up. Get outside and take a 30-minute walk around your block. What this does is resetting your body's internal circadian rhythm so that in 16 hours plus minus from now, you're feeling super sleepy. And I hear you, "Hey, Dr. Mike, what if I live in a cold, cloudy country that doesn't get sun?" I recommend that you order a sun lamp from Amazon. And this sun lamp
3:48 essentially will emit the wavelength of light that's required for your eyes to recognize that it's daytime. But a big point with that is if you can go outside and take a 10 to 15-minute walk, that is the chef's kiss. The next thing we want to do with sleep that I see often is we need to stop drinking caffeine 10 hours before bed. I don't care if you're someone who can drink caffeine and you sleep fine at night, it still prevents you from getting into deep sleep and REM sleep and that's essentially where your body's resetting all the hormones. You spend less time there. You decrease the quality of your sleep and the reason for that is caffeine has a half-life of 6 hours. So when you drink it, you still have half of that coffee cup in your bloodstream. So 10 hours before bed is
4:33 this only way we can guarantee that there's no more coffee in the blood. So if you're trying to sleep at 10:00 p.m., midday 12:00 o'clock noon, no more caffeine. I even say 11:59, no more caffeine. And the sooner you can stop drinking coffee the better. This way you're you're primed and you feel sleepy when you go to bed. So that's 10. Now 3 hours before bed, we essentially want to stop our internal systems, our factories working, trying to break down the food that we've just ingested. This way [music] you're also not putting food in your system spiking your insulin and we know that insulin is a storage hormone. We don't want to give your body that signal. So 3 hours before bed, no more food. This way your insulin goes down and you're now starting to enter a fat
5:20 burning zone. 2 hours before bed, no more liquids. I don't want you to wake up and go to the bathroom interrupting the moments where we're resetting your system. That's like trying to reset your computer and you keep on unplugging the computer, it needs to start all over. Of course, I don't want you to be dying cuz you feel like you're in the Sahara. You're welcome to sip. Sip a little bit here and there, but 2 hours before bed, no more liquids. 1 hour before bed, remember what I told you about light? That's how our body detects if it's time to sleep or not. In today's day and age, in 2026, our phones, our devices, the laptop screens, computers, TV [music] screens emit the same wavelength of light as the sun outside. So, if you're using any of those devices, your brain is still registering it's daytime outside,
6:06 essentially resetting the clock that we decided to reset already in the morning. So, we need to stop essentially A, turn off all your screens, or B, I highly recommend that you get blue light blocking glasses. They must be this amber color because this essentially blocks the blue light. This is how you know blue light is being blocked, and when blue light stops entering your cornea, your body starts releasing melatonin. There's photoreceptors in your eye that can detect blue light, and this is the actual mechanism of how your body determines if it's time to sleep. So, at bare minimum, let's say you need to be sending emails or doing any work on the computer or on a device, I tell my clients to start wearing their blue light blocking glasses 1 hour before bed
6:53 if they have to work, and I promise you, your eyes are going to be on fire cuz you're going to be so ready to sleep. In science, we call this sleep pressure. You're going to feel a lot more of this. Now, some supplements that I recommend, I will recommend one for sure. This one is magnesium glycinate, >> [music] >> magnesium bisglycinate, or magnesium l-threonine. This is fantastic for good quality sleep. I start putting this into my client supplement protocol, and they already start noticing a 30-minute to a 1-hour bump in sleeping more. It's non-addictive. Essentially, you can get this from food, you're just not getting enough, especially bisglycinate that crosses the blood-brain barrier. So, we need 400 mg of this, and for anybody trying to get into a sleeping routine, use this at your own discretion. This is
7:39 melatonin gummies that I take. They're non-addictive and they essentially get me primed to starting feeling sleepy. And what I like about them is that they're gummies. So, it's something that I look forward to having right before I go to bed. Those two supplements, you can take it about an hour before bed. Don't take this before you drive. But that is sleep seven. That is the architecture [music] and the mechanism of sleeping. Sleep 7 hours minimum and that will give you 80% of the results. But let's move into step number two. Again, something you may have heard but what you're messing up with is how to put this into practice. I call this progressive fasting 120. For you to lose fat lazily this summer, fasting is by far the easiest way. Now, before I show you how to implement the system, I'll
8:25 just briefly tell you the science. Fasting is going to decrease inflammation in your body, which again acts as this wall between where you are and where you want to be. The lesser the inflammation, the easier it is to lose fat. You increase your brain-derived neurotrophic factor. The synapses and the way your brain thinks is much better. You improve your insulin sensitivity. That means that when food enters your [music] system, your body starts putting that food to work, burns the food instead of storing it as fat. [music] And that is just the tip of the iceberg when it comes to fasting and I've talked about fasting here a ton. But this is the system that I want you to implement. This system especially applies to women. So, ladies, just bear with me. This is the progressive fasting guide that I want you to follow to lazily lose fat. And why this works is
9:12 number one, we're already going to eat less by sleeping more. But number two, without counting calories, which we don't want to do in this sense, when you fast, you're essentially just compressing down the windows of when you eat, which means as your stomach is a balloon, you're restricting the size of your balloon by time. So, this is what I recommend. In week one, depending on how how you're wanting to eat, start with a 12-hour fast. Eat your first meal at 8:00 a.m., last meal at 8:00 p.m. And for the rest of this section, I'm assuming your last meal's at 8:00 p.m. So, you're like, "Dr. Mike, why that? That sounds boring, and how's that even going to work?" One of the biggest reasons I see people [music] gain weight is a lot of the habit of snacking. Snacking, especially late at night when your insulin isn't
9:58 working as well, these are essentially the foods that you're putting in your system that are being stored as fat. You do this every night, and over a year you're up 10 [music] lbs. It's a lot because of the snacking. This is going to give us 84 hours of [music] fasting, and I'm going to show you how we progress. Then level two, and you can have [clears throat] each level once a week, right? You can increase the levels once a week, but if you're a lady, I recommend you go to the next level every 2 weeks. You've now progressed from the 12 12 fasting. Now I want you to move to the 14 10. Essentially, 8:00 p.m. is still your last meal, but we're moving our breakfast to 10:00 a.m. Again, you're going to notice that naturally, you're just going to be eating less food, easily putting us into a caloric deficit. 98 hours of total fasting per week. So, after doing 14 10, then we can
10:46 go to the classic 16 8. This, instead of your breakfast at 10:00 a.m., we skip breakfast altogether, and we have our first meal at noon, last meal at 8:00 p.m. This will give us a total of 112 fasting hours. Now we're going to go to the next level, which I do once I'm under 2,000 calories, which is the 18 6 fasting. [music] This is gives us a total of 126 hours of fasting in a week. Naturally, you're establishing a caloric deficit by constricting your [music] time. And if you're enjoying this level of detail that I'm going in on this video, leave the video the gentle thumbs up, and I'm going to give you more sauce in step three, four, five, and six. Let me know in the comments >> [music] >> if If guys would like me to make a PDF
11:32 guide sharing all of this with you, but I'll only do it if you guys want it. And let's say I see there's a lot of comments, you guys have left a thumbs up, I will make that PDF in 24 hours. Step number three, I call it the 267810 = 50 plus the PFC. So, of course, we need to focus on the diet. But the laziest way that I've seen, >> [music] >> the most important macro, it's protein. Just because it has so many benefits. Building muscle, boosting testosterone, making you feel full. It's like a natural Ozempic. And if you're a healthy individual, which I mean you don't have any liver or kidney conditions, it is the best macro because it will help you achieve your lazy losing fat summer
12:18 goals. So, what does this 267810 = 50 mean, Dr. Mike? I got you. Get ready to take screenshots, and this is what I mean by if you want me to make the PDF, I'll make it for you. So, remember this forever. 267810 = 50 g of protein. The most important thing I've seen across the board for all of my clients is making sure that they hit a minimum of 1 g of protein per pound of body weight. I've had clients who've gone as high as 1.3 g of protein per pound of body weight. For those at 1.3, I usually give it to the people who have a bigger appetite, who [music] needs to store more muscle or even build muscle, and whose metabolism I want to just a little bit more. So, what does
13:03 this mean? Let me show you how to hit your protein so easily without having to track a macro through the system I designed called the 267810 = 50 g of protein. Two scoops of whey protein equals 50 g of protein. Six 6 oz of cooked chicken breast equals 50 g of protein. 7 oz of salmon cooked equals 50 g of protein. Eight. 8 oz of any lean steak, sirloin, tenderloin, or even lean ground beef, 8 oz equals 50 g of protein. And then 10. 10 oz of whitefish equals 50 g of protein. Now you have a pathway of building your plan. So for a 200 lb individual, you just need to pick
13:49 four of those protein sources and make sure you eat it in that quantity. Let's say you're a lady, you're 175 lb. What this means in the morning, you wake up, you take one scoop of whey protein, you take a shake, and you're out of the door. For lunch, you have your 6 oz of chicken breast that you're going to maybe have with sweet potatoes. And then for dinner, you can have a 8 oz lean steak, again with quinoa or white rice, and there you have 175 g of protein. And I use this example to show you that if you just cut the number in half, instead of two, you go for one, then you can have 25 g. That's 175 g of protein. On the screen, I'm sharing with you the same code, 267810, of carbohydrate sources. Now, it's up to
14:34 you to pair whatever carbohydrate sources you want with your protein sources. And then, [music] in the code I talked about the PFC system. In simple terms, you can improve your insulin, your fat storage hormone, by eating food in this order, eating your protein first, PFC, fiber second, and then see, eating your carbs last. So I'm going to give you an example of what this looks like in practice. So let's assume you ordered from Nando's in this lazy journey of yours. Then, we're going to have the 6 oz of chicken breast that's in there. You also have sweet potatoes, and then you got grilled veggies from Nando's. I'm showing you the screen here. I would eat half of my chicken breast. I'd eat half of the chicken breast I'm supposed to, so 3 oz, and then I would eat all of my veggies. I'd
15:19 finish all the veggies, or I'd eat half of the veggies. That's also fine. And then, after you've eaten half and half, you can then eat the food in any order, cuz essentially what you're doing is you're establishing the floor. You're establishing this barrier so that the blood glucose doesn't flood your system. And that is the 26810 = 50 PFC system. This is lazy. It doesn't get lazier than this. You just need to focus on hitting your protein. That's it. I didn't even tell you to focus on your carbs and fats. But if you want to get into those crazy body fat percentage numbers, of course you need to go there. But let's move on into step number four. It's called the 15,000 rule. And before you guys say, "Oh my gosh, Dr. Mike, don't tell me you're about to tell me to hit 15,000 steps." Of course, that's exactly
16:05 what I'm about to tell you. Hit 15K steps. In the past, I didn't have research to back why 15,000 steps was this magic number. But just doing simple research, 15,000 steps, male or female, irrespective of your height and weight, generally burns about 500 calories if you hit 15K steps. 500 calories, if you burn that * 7 = 3,500 calories, [music] which means 3,500 calories is equal to a pound of fat. In theory, you could burn a pound of fat just from walking 15,000 steps alone. I'm not telling you to run. I'm not telling you to do high rocks or any other crazy things you're seeing out there. Just walk 15,000 steps. And stay with me because I'm going to show you how to hit 15K easy. So, bear with me. I
16:52 actually have a code here to share with you. So, bear with me. You need to hit 15,000 steps. Now we know how you should hit it. The first tool I want you to get is buy a walking pad. This is the second best investment you can make. That's after working with me and my team of medical doctors. And I'm going to prove to you that I practice what I preach. Let me show you. Buy a walking pad. Buy one. Like I have it here. I practice what I preach. That's the number one secret to hitting 15,000 steps. I'll even share this with you. Walking pads are 150 bucks. I have two. I have one in my office with a standing desk and one in my living room. So when my wife is having a meal or she's watching a series, I'm there getting steps or when I'm in a meeting. But let me share with
17:38 you how to hit 15,000 steps easily. Step number one. Remember when I told you that getting sunlight in the morning and especially doing it walking is the best. My recommendation is the night before have your outfit ready, your shirt, your shorts, and your shoes with the socks. And the moment you wake up, I would even say this before you brush your teeth, just go outside, put the clothing on, and go for a 30-minute walk. We know 10 minutes of walking will give you 3,000 steps. Now we're at 3,000. That's step number one. Go for a morning walk. I promise that your day will start better. You're also going to help your body tap mainly to fat stores cuz that's what walking does, especially you being in a fasted state. Step number two to getting to 15,000 steps. Of course you're going to go to the gym and in the gym I want you to do a 10-minute warm-up walk. Of
18:23 course you want to be able to help have blood circulating to get it into your joints so you're ready to lift. And that 10 minutes will get you 1,000 steps. In the gym, while you're working out, you have about 20 sets [music] and you know that you should rest about 60 seconds between each set, which means in those 20 sets, you're going to have 20 minutes of rest, which is equivalent to 20 minutes of walking. So instead of sitting, walk. Should give you 2,000 steps. And then post workout as a warm-down, walk another 10 minutes. You'll get 4,000 steps this way. We're at 7,000 steps now. When you get home, you have a walking pad. You just need to spend 30 minutes of that walking pad, if that's with your kids when they're watching TV or your wife or in a meeting. Instead of reading a book, I like reading my book walking. And if you're on there 30 minutes, that's
19:09 another 3,000 steps. We are at 10,000 steps. And for all of you who might say, "Hey, Dr. Mike, this is impossible." Research shows that the average American gets roughly 5,000 steps. So, in reality, I'm just sharing with you a way that you can add another 10,000 to the 5,000 you already get. Another step that I want you to do, and this is actually going to help you burn fat a lot quicker, is walking 10 minutes after every meal. This will help with digestion. This will help with your muscles absorbing the glucose without needing insulin, which will help you burn fat, and you're literally putting the food to work. So, if you have three meals a day, you walk 10 minutes after every meal. This way you don't feel groggy and tired and sleepy after a meal. Three meals, 30 minutes, that equals 3,000 steps. Now we're at 1,300.
19:56 And then finally, instead of sitting down, watching Netflix with the family, or you want to catch up when you've come back from work, go for a 20-minute walk with your family. And this is a great way to catch up, but I feel the exact same way. Me and my wife get to catch up on the day, we get to spend time with each other without any devices, and really connect. And 20 minutes of walking is almost nothing, and that's 15,000 steps easily. There's so many other ways to do it, but I'll also share this with you. Let's assume you work 12-hour shifts at the hospital. You are not supposed to be seated for 12 hours. Research actually shows that your concentration, and it's unhealthy for your body, drops significantly after 30 minutes. So, let's assume you walk for the last 5 minutes of every hour for 12 hours. So, let's say 8:55, 9:55, all the
20:41 way until 7:55 p.m. That is going to be equivalent to 60 minutes in total, right? Which means 60 minutes is 6,000 steps. So, the only thing is about bringing your steps to consciousness and thinking more about it. But this is going to help you burn a lot more fat. And what I share with my clients as well is that this is an insurance policy. And this is the way you learn how to lose the weight, but make sure that you leisurely lose the fat and never gain it back again. Step number five is we spoke all about laziest way of losing fat. But of course, we are not trying to look fat and look skinny. We want to have muscle tissue on our frame. And as time progresses and the older I get, I realize to build muscle, you need [music] at least three sessions. You can get away with three sessions of
21:26 training. But get this, there's new research coming out that training and using two sets is actually fantastic per muscle group. And in total, you'd need four sets per muscle group. But two sets per workout is all you need. And this is the big caveat. You'll be like, "Dr. Mike, what do you mean? I've always heard [music] that you need to do three sets or four sets per workout." The truth is, your muscles don't know how many sets you're doing. More specifically, what your muscles are looking for is stress. It's looking for discomfort. And essentially from that discomfort, it gets the signal of growth. So, [music] you could do three sets, be chilling and being on your phone, not feeling tired, and grow zero muscle. So, you can get away with training three times per week and doing two sets. But those sets need to be
22:12 uncomfortable. You need to be one to two reps shy. So, when you work out, you could train three times per week and train in a way where you should ask yourself at the end of that session is, "Do I feel uncomfortable?" And if the answer is yes after that set, that was a good set. And then you only need to do two sets. So, let's assume you're doing a push day. I would say two sets of a flat bench press, two sets of that. But you pick a heavy weight. And then two sets of an incline chest. Maybe you use a machine. Then two sets of lateral raises, right? And using a heavy weight, but nice and controlled. And then two sets of a tricep exercise, like a push down and an overhead. [music] And that is your workout. You only need three sets. This is the laziest way of being
22:58 able to make sure that you build muscle, but build muscle with quality. [music] And that is the five-step system that you can implement. Now, lazily, you can add step [music] one, step two, and then gradually work out. I'm curious to know which one of you guys are doing any [music] of these, and do you feel that it's really this simple? Let me know in the comments if you want me to [music] create this full-blown PDF for you, and I'll create it. I'll even do the workout for you guys for all of you who have stayed. So, let me know, and leave the video the gentle thumbs up. But this is the laziest way to lose fat this summer. But to know exactly what you should be eating, this is a fantastic video that you should watch next.
