5 Morning Habits That Burn Fat All Day, According to a Biohacker

Dave Asprey, a four-time NY Times Bestselling Author known for the book Heavily Meditated, is a Health Science and Biotech Entrepreneur. He is also recognized as "The Father of Biohacking" for his innovative approaches to enhancing longevity and health. Recently, Eat This, Not That! had a conversation with Asprey about his morning rituals that aid in promoting fat loss throughout the day. "What you do in the morning sets the tone for your entire day. Your morning routine can impact your metabolism for the rest of the day," he shared. Here are five biohacks recommended by Asprey to help burn fat all day long.

Morning Sunlight

Asprey recommends exposing yourself to morning sunlight as soon as you wake up. "Morning sunlight helps regulate your circadian rhythm, which is crucial for your metabolism. Additionally, research indicates that individuals who expose themselves to bright sunlight in the morning tend to have a lower body mass index compared to those who receive most of their light later in the day," he notes. Sunlight exposure can also stimulate vitamin D production. "Vitamin D plays a vital role in hormone balance, metabolic health, and various other functions. Embrace the sun sensibly and avoid prolonged exposure. The risk of sun damage is lower in the morning, but caution is still advised."

Cold Exposure

He also advocates for cold exposure. "A cold plunge or a cold shower can have significant fat loss benefits. The brief cold stress signals your body to eliminate old mitochondria and generate new, healthy ones. Well-functioning mitochondria are essential for metabolic health," he explains. Cold therapy can also increase the presence of brown fat in your body. "Brown fat is metabolically active and aids in calorie burning. If you're new to cold therapy, start with a cold shower. After your regular shower, switch to the coldest setting and remain for 30 seconds. Gradually increase your time in the cold by 10 seconds each day until you reach about 3 minutes. Initially, it may be uncomfortable, but it will become easier, and you might even start to enjoy it!"

HIIT

He also endorses High-Intensity Interval Training (HIIT) workouts. Asprey states, "Long, steady-state cardio isn't effective. HIIT, on the other hand, is a potent signal that encourages the body to create new mitochondria. Unlike traditional cardio where extra calories are only burned during exercise, HIIT leads to continued calorie burning throughout the day." He outlines a suggested workout routine: "Warm up with a light walk at a track or park. Then, sprint at maximum intensity for 30 seconds as if you're being chased by a tiger. Return to a slow walk and ideally rest on grass to recover. After a few minutes, repeat the 30-second sprint. Aim for 6-8 repetitions. Beginners can start with 1-2 sprints and progress to 6-8. Doing this routine 3 times a week can produce significant improvements in overall fitness and body composition. If running isn't feasible, an exercise bike can be used."

Mycotoxin-Free Coffee

Asprey advises consuming mycotoxin-free coffee in the morning. "Coffee possesses metabolism-boosting properties. Caffeine enhances metabolic rate, while polyphenols in coffee can help reduce appetite and increase fat burning," he highlights. "It's essential to opt for high-quality coffee that is tested for toxins. Toxins, especially mold toxins like mycotoxins, can impede fat burning. I am enthusiastic about coffee that not only energizes but also makes you feel good, which is why I introduced Danger Coffee. Our coffee undergoes toxin testing and is enriched with over 50 trace minerals for sustained energy without the side effects of jitteriness and a subsequent crash."

Meditation, Breathwork, and Gratitude

Although not commonly associated with fat loss, Asprey emphasizes the significance of meditation and gratitude. "Persisting in a state of fear or anxiety leads to excess cortisol production. Cortisol, an essential hormone for circadian rhythm regulation, can promote fat accumulation, particularly around the abdominal area when elevated. While cortisol is necessary, prolonged high levels can hinder fat loss efforts," he clarifies. "Mitigate cortisol levels by commencing your day with meditation and breathwork. One effective breathwork technique for calming the mind is the box breath: inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, and repeat. Maintaining a gratitude journal can also aid in stress reduction and cortisol regulation."