This Is Boring, But Destroys Your Visceral Fat in 14 Days

For years, I couldn't figure out why losing weight felt like an uphill battle. I'd watch my friends eat whatever they wanted and stay effortlessly thin, while I felt like I was cursed to work twice as hard for half the results. It was frustrating, confusing, and honestly pretty lonely. But here's what really surprised me. When I first went carnivore, I gained weight instead of losing it. That's when I knew my friends were using simple, overlooked habits that kept them looking great and feeling great without the constant struggle. And one of these secrets in particular is so simple and so effective that you can literally do it tonight and save yourself years of confusion. So in today's video, I'm going to share that secret with you. And the one boring one ingredient drink you'll need to literally lose weight in your sleep. First of all, the secret is not exercise and it's not the carnivore diet. A lot of carnivores or low carb eaters will find that diet gets you 80 to 90% there. But to get to that last 10 to 20%, you have to address how you eat, not just what you eat. And when you look at your naturally thin friends, whether they're carnivore, keto, meat-based, or just gym rats, they all have the how you eat part completely dialed in, whether they admit it or not. And how they eat comes down to a simple two-step pattern that most people never notice. And it's the exact reason fat loss feels effortless for them and exhausting for everyone else. So here's the first step of how your friends eat so effortlessly without even thinking about it. They are not afraid of hunger. They listen to their bodies and eat only when hungry and stop when full. But honestly, that's easier said than done these days because every single day I see so many people who have lived years, if not decades, of undereating. It has basically become their new normal. When undereating and eating toddler portions becomes your new normal, guess what your body does? It downregulates its metabolism. So, your metabolism becomes less and less efficient. So, the less you eat, the more fat your body holds on to. No matter how hard you exercise, you will not be able to lose any of that fat because your body is clinging on to every ounce of fat because it is now in starvation mode. If it isn't bad enough, your hormones also slowly become more and more wrecked. You might start experiencing irregular periods if you're menstruating. For those who are going through menopause, you will definitely be experiencing a lot of mood swings, hot flashes, hair loss, and definitely poor sleep. But hold on a minute, because when I say undereing, I don't mean skipping chips or cutting back on cookies. I mean undereating real nutrition, real whole foods, things like fatty red meat, eggs, and butter, and even whole fruits and vegetables for those of you who are not yet ready for a meatonly diet. but absolutely not ultrarocessed foods engineered to keep you eating without ever truly nourishing your body. And this is where so many people get it wrong. They're technically eating all day, but their body is still starving. Starving for amino acids, starving for fats, soluble vitamins, starving for the raw materials your metabolism and hormones actually need to function. So, your body does the only logical thing it can do. It slows everything down and holds on to fat as a survival mechanism. Naturally thin people are not afraid of hunger, but they also are not afraid of eating enough. So when they eat, they actually feed their body to fullness. And over time, their body relearns how to regulate hunger on its own. So this is why in the steak and butter gang, we teach something called priming, which is basically eating three meals a day for a set period of time and actually being intentional about eating those three meals every single day with zero exceptions. And now I'm going to show off a few member results here, but for me personally, having the discipline to prime actually helped me learn my body's hunger and satiation cues fully and honestly. It really allowed me to finally let my body feel safe that I was going to consistently feed it enough food every single day. And because of that, my body finally let go of the extra fat, the extra inflammation, and all the water weight because it finally felt safe to do so. Now, once your body finally feels safe again and your hunger signals start coming back online, the next layer is learning how to actually hear them. So, I have a couple quick tips. If you're like I was, you're probably eating in front of screens and eating way too fast. So, start by timing your meals and working up to taking about 20 to 25 minutes per serving because hunger whispers and you can't hear it when you're rushing or distracted. The real problem isn't hunger anyway, it's cravings. And after years of undereating real food, cravings can completely hijack your perception and turn food into relief, reward, connection, and escape. Naturally, lean people eat out of hunger about 95% of the time, while I was eating 50 to 70% out of emotion, and the bridge between those two realities starts with pausing and asking, "Has it been 3 to 4 hours since I ate last? And would I be satisfied with something like a bite of butter, a boiled egg, or maybe a ground beef patty?" If the answer is no to all, it's cravings. But if the answer is yes, then you're undereating real nutrition. And if priming feels like too big of a step, you can always try the 1% rule. Naturally thin people live by it. They just don't call it that. So here's what it is. Most of us don't struggle with weight because we're lazy or undisiplined. We struggle because we try to change everything at once, burn ourselves out, and then wonder why nothing sticks. Should I fast? Should I cut carbs? Should I be more strict? that constant mental pressure is exhausting and it's actually the problem. In the book Atomic Habits by James Clear, the author uses the metaphor of a stone cutter. As a stone cutter hammers away at a rock, there are hundreds of blows that result in no visible change. And yet, on the 500th blow, the rock cracks. It is not the 500th blow that caused a rock to crack. It's all the blows that came before it. Also, just think about whether the stone cutter would have had the stamina to make 500 blows to begin with if his hammer was too heavy. The habits you choose to lose weight have to be easy enough to keep it doable every single day for the long haul. If you get just 1% better daily, you end up 37 times better in a year. For example, eat one less serving of junk food or sweets. Cut your soda and replace it with one glass of water. Keep it 1% at a time until you feel your weight stall and then make another small change you can actually commit to daily. For some of you, this process will naturally evolve to going keto and then maybe from keto to full carnivore. And I have seen this happen thousands of times in my community, the steak and butter gang, with members who started out completely hooked on the standard American diet and over a couple years transformed into some of the strictest, happiest, and healthiest carnivores I know. So, think 1% better, not all or nothing. So, now let's move on to the second step. This was the last piece of the puzzle. my naturally lean friends protected more than their workouts, their food choices, or even their social plans. And that last piece is sleep. And not just getting enough sleep. Because sleep isn't passive. It's when your body decides whether to burn fat or store fat. Sleep plays a critical role in managing both cravings and weight because it directly influences hunger hormones like ghrein and leptin. Adequate sleep also supports muscle recovery and preserves a healthy resting metabolic rate so that you burn calories more efficiently all day long. and I've tried pretty much every sleep hack out there. Instead of wasting your time sorting through 30 or 40 different sleep strategies, I'm going to share three simple steps to fall asleep fast and the one ingredient drink that helps flip the switch so fat loss finally stops feeling like an uphill battle. Number one, you need a regular sleep routine. While you may understand the concept of weekdays and weekends, your body does not. All it wants is a regular routine. You want to support your circadian rhythm. This is your body's internal clock. It tells your body when to feel awake and when to feel sleepy. This clock works best when it gets the same signals every single day, especially going to bed and waking up at the same time. At the start, this is going to feel difficult. You may feel groggy if you usually stay up late on weekends. But if you keep waking up at the same time, your body will slowly adjust. You'll naturally start to feel sleepy earlier in the evening and more alert in the morning. This improves your energy because your body learns exactly when to release hormones that promote alertness during the day and deep restorative sleep at night. After one to two weeks, falling asleep and waking up will feel much easier and your energy levels throughout the day will be much better. Number two, and I've talked about this a lot on my channel, it's eating earlier in the day. Your body just works better when it gets fuel during daylight hours because insulin sensitivity is higher, digestion is smoother, and your metabolism is more efficient. Your body is actually using that energy throughout the day instead of storing it as fat overnight. So try having a satisfying breakfast and lunch every single day. And just as important, a 4-hour window between your last meal and bedtime so your body isn't stuck digesting food when it's supposed to be winding down and repairing. But here's the problem. Why do cravings always seem to hit at night, right when you finally sit down and try to relax? Cortisol drops, ghrelin rises, and especially since your willpower was depleted during the day, your brain starts looking for quick relief. And here's the trick that changed everything for me. At night, I don't eat, I drink. Eating late keeps digestion running, raises insulin and signals to your body that it's still daytime, which delays melatonin and keeps stress hormones elevated. But drinking, on the other hand, doesn't do that. This doesn't mean you have to chug a gallon of water just to make the cravings disappear. Because the best option is honestly the most boring one. It's a one ingredient drink that I personally talk about all the time on all of my social media platforms, and that is bone broth. I also call it my jiggly jell-o because the way that I make it, which I believe is the most simple, laziest yet effective way to make it, it literally turns into the most gelatinous, jiggly, golden jell-o. And a cup of bone broth is the perfect nighttime routine for three main reasons. First, bone broth is naturally rich in glycine, an amino acid that builds the inner lining of our gut. Things like stress, toxic food, medications, and supplements can create tiny holes in our gut lining. And when that happens, toxins and undigested food leak into the bloodstream, triggering inflammation. Glycine helps fill those holes. But that's not all because glycine has been shown to reduce nighttime cortisol, improve sleep latency, and even enhance sleep quality. All of this while you're effectively on an empty stomach. Second, bone broth is incredibly rich in collagen, the structural protein your body uses to repair connective tissues, joints, and skin. A human study also found that collagen-based meals naturally increase GLP1, a hormone responsible for appetite regulation. And third, bone broth is naturally rich in minerals like sodium and potassium without having to salt your meals extra heavy or having to rely on electrolyte supplements. I recommend 1 cup, about 8 to 12 ounces, of plain beef bone broth with no added sugar and a sprinkle of high-quality salt. Now, the water you're using to make this broth isn't a throwaway detail. It actually matters a lot because you're drinking this broth which is made of the water that you use and choose. Since most of us are using our local tap water to cook, drink, and live with, I highly recommend going to EWG's tap water database. It's a very simple way to see what exactly is running through your faucets at home, wherever you are. So, when I checked for myself, I discovered 17 contaminants in my local tap water. It shouldn't come as a surprise since Las Vegas is in the desert. But still, there are so many cancer-causing pifas here that are literally over 40 times the acceptable limits. So, every time I ate at a restaurant in Vegas, I was most likely drinking toxic water. But here's the worst part. Every time I made carnivore soups, poached eggs, or simply took a sip of water from my sink at home, I was also drinking toxic water. And before you say, well, what about refrigerator water? That's filtered. Fridge filters only remove chlorine or sediment. They're not rated for PFAS or heavy metals. And the water still runs through plastic and PVC tubing that can leech microplastics over time. Even with all the great safe and healthy bottled water brands, it costs money, takes time to pick up, and is a constant hassle. This is exactly how I drink my water now. It is so convenient. Clear wave technology actually removes thousands of harmful substances, lead, arsenic, forever chemicals, bacteria, some up to 250,000 times smaller than a speck of dust. And the best part, it's ridiculously easy to use. So, you just plug it in, tap whatever temperature that you want. This pitcher actually detaches and you can just use all the clean filtered water in this to pour into your soups, especially if you're making my broth in the Instant Pot. This pitcher is made from thick, durable SAN plastic, and it is BPA, BPF, and BPS free. I also think it looks really sleek and modern, and I just love it on my countertop in the kitchen. So, if you're serious about clean water in your home, just visit covepure.com/stakandbuttergal as shown on screen for $200 off your water purifier. I've also linked them down below in the description box. Sleep hack number three is a very simple dualbarreled routine I do every morning, first thing after I wake up and every night right before I go to bed. The first thing to do every morning is to get some sunlight into your eyes immediately after waking up. Now, it doesn't matter if you currently live somewhere where there is not bright sunlight or warm weather. It works just as well and effectively just by getting natural morning daylight into your eyes and onto your bare skin. Light hits special cells in our eyes called intrinsically photosensitive retinal ganglion cells, IP RGC's, that then sends a signal to the brain's master clock called the supermatic nucleus. This sets your circadian rhythm for the entire day and starts a countdown to when melatonin will be released at night, making it easier to fall asleep at bedtime. And the last thing I do every night is to make sure that I'm wearing my blue light blocking glasses. Blue light comes from every single digital screen and suppresses melatonin by signaling to our brain that it's still daytime, especially when that light hits our eyes after sunset. So, the moment sunset starts, I just pop those red glasses on, especially if I'm working on my laptop, I have to edit on my phone, or if I'm doing meetings on Zoom. I get my blue blockers from Bon Charge, and I've been using them for years and years now. They're very high quality. Their red ones are always maximum strength, and I'll make sure to link them down below in the description box if you would like to check their biohacking products out. When you align how you eat and how you sleep around that habit, you can really finally move the needle in a big way and keep those results. Thank you all so much for watching and I hope to see you in my next video.

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