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More titles by Brad Pilon
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 Contents

INTRODUCTION ............................................................................................................. 5
WHAT IS FAT? ............................................................................................................. 14
THE NEW RULES OF GAINING AND LOSING BODY FAT ......................................... 18
KILLING FAT CELLS - CELLULAR APOPTOSIS ......................................................... 20
NOT ALL FAT CELLS ARE CREATED EQUAL ............................................................ 23
HOW TO KILL A FAT CELL - Your Fat Cell Killing Cocktail .......................................... 25
CRYOLIPOLYSIS ......................................................................................................... 27
DO-IT-YOURSELF CRYOLIPOLYSIS .......................................................................... 32
SUNLIGHT UV EXPOSURE & VITAMIN D ................................................................... 41
TARGETED HIGH-INTENSITY EXERCISE .................................................................. 46
POLYPHENOLS ........................................................................................................... 49
FAT KILLER COCKTAIL SMOOTHIE ........................................................................... 55
FAT CELL KILLER MATCHA LATTE ............................................................................ 57
FAT CELL KILLER TUMERIC LATTE ........................................................................... 59
CONCLUSION and Action Steps .................................................................................. 61
GLUTES AND ABS WORKOUT ................................................................................... 64
REFERENCES: ............................................................................................................. 74
INTRODUCTION

Ever since I can remember, I have been taught that fat cells don’t die. I was taught this
while completing my degree in nutrition, and I was told it again when I was doing my
graduate studies. I’ve read it in magazines and on websites. I’ve heard it repeated by
dietitians and medical doctors, and to some degree, I have lived it.

I spent most of my life as the “skinny kid.” I was naturally skinny, which is the polite way
of saying I was skin and bones. Growing up I never played any contact sports because
my father was afraid I would get hurt. On my 12th birthday, I still weight under 100
pounds.

It wasn’t until I fell in love with weightlifting that I began to slowly gain muscle, key word
being slowly. In my twenties I was told that the only way to really build muscle was to
“bulk up” which means spending an extended period of time force feeding myself
disgusting quantities of food, so that’s what I did.

During the fall of my 25th year, I purposefully overfed myself, eating as much as I
possibly could each and everyday. I drank protein shakes, consumed chicken breasts
with breakfast, ate massive bowls of pasta and tubs of ice cream at a time. As a result I
slowly gained weight, going from 170 pounds to 216 pounds at a height of 5’10”. Yes, I
looked bigger, MUCH bigger. I was wearing large or even extra large t-shirts, but I also
started wearing bigger pants, mostly because my waistline was expanding at a rapid
and uncomfortable rate.

Overeating had worked to “bulk” me up, however the sad fact was, almost all the weight
I gained was fat (more on why this happened later). In the winter of that year, tired of

5
having to undo the top button of my pants whenever I sat down, I slowly began to
purposely lose weight, dieting my way right back to 170 pounds.

Yes, after all that effort I ended up at the exact same weight I started at, the only
difference was it “looked different,” not quite the same as before I had bulked up, and
ever since that year, I have had problems keeping the weight off. I had pushed my body
fat to it’s limit and it did the only thing it could do… it expanded… awkwardly.

Not only did my fat cells get bigger, I had MORE total fat cells than I did before. You
see, fat cells expand when you gain weight, but once they reach a certain point, they
also signal your body to make more fat cells. The heavier you get, the more fat cells you
create [Rutkowski JM, 2015].

It used to be thought that the total number of fat cells you have was set during childhood
and remained stable into adulthood. This meant the only difference between being
overweight and not being overweight was the size of your fat cells, but not the total
number of cells [Hirch J, 1976].

However, in the last couple decades we’ve realized that this isn't the case, and in fact
it’s the complete opposite of what we previously thought. Research by Arner et al.
showed that an increase in visceral adipose tissue mass (your deep stomach fat) is
predominantly dependent on fat cell number rather than fat cell size [Arner P, 2013].

This is both really good and really bad news.

Practically, and from a health point of view, it is a good thing that you are able to add
new fat cells. In recent years we have discovered that the larger your fat cells, the more
insulin resistant they tend to be [Lester B, 1968; Salans LB 1968; Stern JS 1972, Czech
MP, 1976]. In support of this, it has been found that having larger fat cells is associated
with the development of type 2 diabetes [Arner P, 2011].

6
Furthermore, According to large-scale cross-sectional studies, people who are obese
but otherwise metabolically healthy had smaller-sized fat cells than people who were
obese and metabolically abnormal, suggesting that fat cell size is a driving factor in the
development of metabolic disorders [Bluher M, 2012; Samocha-Bonet D, 2012].

This means the ability of your body to increase your fat cell number helps protect you
from obesity related diseases like diabetes. Unfortunately, there is also a large negative
to increasing your fat cell count - it tends to stay elevated, possibly for the rest of your
life. The sad news is that even after people who are suffering from obesity undergo
dramatic weight loss, their elevated fat cell number does not decrease [Spalding KL
2008].

When you put all of this information together, you begin to see the problem: I have
more total fat cells on my body now at 170 pounds AFTER dieting down from 216
pounds, compared to when I weighed 170 pounds BEFORE I ever gained all that
weight.

I am the same weight, even the same percent body fat as I was way back in my early
twenties, but I now have more fat cells. And something called the “Cellular Competition
Theory” suggests that because I have more fat cells, I am now predisposed to gain fat
much easier now that I’ve already been heavier once before.

Cellular Competition Theory

The cellular competition theory suggests that all the cells in your body “compete” with
each other for the nutrients and energy that is provided by the food you eat. So while
your cells do cooperate with each other, and even communicate with each other, when
it comes to food, they still compete with each other.

7
This includes the cells of your organs, bones, muscles, and all vital components of your
body, and it also includes all the cells that make up your body fat. The concerning point
here is that the more fat you gain, the stronger it will compete with the rest of the cells of
your body.

As we discussed earlier, when you overeat and “gain” weight, you are both increasing
the size of your fat cells and the total number of fat cells. In other words, your fat cells
get bigger, and your body creates more fat cells once the existing fat cells reach a
certain size limit.

Each newly created fat cell is highly sensitive to insulin and thus can outcompete all the
other cells of your body for the energy from your food. This explains why it’s so hard to
lose weight after you have gained it.

This also means everytime you gain more weight, and most specifically when you reach
the threshold where your body adds new fat cells, they have an increasing capacity to
outcompete the other cells of your body. Even when you already have a lot of body fat,
you still have some young, little fat cells who are very hungry.

This suggests that the more body fat you have, the more energy it will absorb from your
diet leaving the rest of your body ‘starving’ for energy, and leaving you feeling like
you’ve never really eaten enough. This phenomenon of body fat outcompeting the rest
of your body for energy is part of what is called Asymmetric Nutrient-Energy
Partitioning.

Asymmetric Nutrient-Energy Partitioning is the principle that the competition for energy
can favor one system over another in specific situations. For example, when you
exercise your muscles will require more energy to compensate for the energy they just
burned during exercise. The energy from the next meal you eat after exercising will be
preferentially absorbed by your muscle cells before many other cells and systems in
your body. This is accomplished by a series of complex interactions with cell receptors

8
and molecules that make your muscle cells highly sensitive to insulin, blood glucose
and fatty acids.

Just like your muscle cells, fat cells also have a competitive strategy for absorbing more
energy and outcompeting other cells of your body by creating new fat cells. These
newly created fat cells are highly sensitive to insulin and will outcompete other cells of
your body for some of the energy available from the food you eat. These new fat cells
are very effective at outcompeting the other cells of your body, notably they can
outcompete your muscles cells when you do not exercise.

When you don’t exercise, your muscles don’t require much energy and therefore have
no need to compete for it. On a day when you don’t exercise, most of the food energy
you eat is first absorbed by your liver with any excess being absorbed and stored in fat
cells. Without exercise your muscles just aren’t “hungry,” but your fat is always up for a
snack.

Any newly formed fat cells (as a result of previously eating too much) will preferentially
absorb some of the energy from your diet. This is why one of the major ways to shift the
competition back into your favor and avoid creating and filling up new fat cells is to
exercise regularly.

We’ll touch on exercise in more depth a bit later on. What I really wanted to point out
here is that this is the science behind the statement that “Overeating does not cause
obesity, but rather obesity causes overeating.” Having more fat cells drives you to eat
more, as your fat cells outcompete the rest of your body for nutrients.

Consider the fact that research has found that fat cells in a obese person are only
slightly larger (5-15%) than people who are lean, but this person will have over 70%
MORE fat cells [McLaughlin T, 2014]. That’s quite the competitive advantage, and an
advantage that their fat cells will have over the rest of their body for the rest of their life!

9
Interestingly, men tend to have larger fat cells than women, whereas women tend to
have more fat total cells than men [Andersson DP, 2017; Drolet R, 2007]. The addition
of new fat cells isn’t isolated to one specific time in a person's life, whenever food intake
exceeds the ability of the current fat cells to expand, new fat cells are created (think
about overeating at Thanksgiving dinner, or Christmas, or spending a week at an all-
inclusive resort with unlimited food) [Prins JB, 1997; Miller WH, 1984; Entenmann G,
1996].

When you “lose weight” from dieting, what you are actually doing is draining the fat out
of your fat cells, which is a good thing, but you are not actually removing any fat cells.
This means that even though you weigh less, and you have measurably less fat on your
body, the total number of fat cells has not changed, more of them are simply empty now
[Spalding KL, 2008].

It might help to imagine your fat cells to be like tiny water balloons. When you gain fat,
the balloons swell because they are filling up with fat, when you lose fat, the balloons
drain as your body burns the fat for fuel. The empty balloons are still there, they’re just
very, very thin. Visually it appears that they are gone, however the fact is they’re still
there and ready to fill up again as soon as there are available calories! Any extra
calories in your body beyond what your other organs and cells need will eventually
make their way into your waiting fat cells.

Once you have stopped “dieting” and you start eating based on how hungry you feel,
your newly empty fat cells will be primed to outcompete your liver, muscle and other
cells of your body for some of the calories you consume.

This presents the problem of a mismatch between the amount of calories you eat and
store in fat cells vs how many calories you “feel” like you’ve eaten. When a fat cell
outcompetes other cells and stores up energy in the form of new fat, it does not
contribute to your sense of feeling full from that meal. Your sense of hunger will take
time to recalibrate with these new empty fat cells, but it is very difficult to avoid gaining

10
weight while your sense of hunger is recalibrating. Indeed, most people cannot last long
enough to reach this recalibration and thus regain all, or most of the weight they lost.
This is all due to how strongly the newly empty fat cells outcompete the other cells of
your body.

This might sound like a bit of a raw deal we’re getting here with our fat cells, and you
might be wondering why this happens at all, and the answer is evolution; the ability of
your body to create more fat cells is an adaptive evolutionary advantage as it prevents
the diseases associated with having fat cells that grow too large [McLaughlin T, 2014].
On the flip side, the disadvantage is they also make weight loss more difficult and lend
powerful new evidence to the idea of having a body fat set point.

What is The Set Point Theory?

Set point is the weight range in which your body is programmed to function optimally.
Set point theory suggests that your body will fight to maintain itself within that specific
weight range [Harris RB, 1990].

It is widely accepted that everyone has a set point for their lean body mass. Just as you
have no control over your height, eye color or hair color, you also have no control over
the size of your organs and to some extent the size of your muscles.

What has remained controversial is whether or not you have a set point for your body
fat. Some refer to the set point theory as an internal “thermostat” that regulates body
fat, but this part of the theory has been difficult to prove. However when we apply the
concept of fat cell number, it seems obvious that the those with more fat cells will
“settle” at a higher amount of body fat than those people with less fat cells. There are
multiple explanations why.

11
First, smaller fat cells are more insulin sensitive. Second, smaller fat cells exhibit a
lower basal and catecholamine-induced lipolysis, meaning they have a lower rate of
turnover of stored lipid and express genes favoring energy storage. To put it in simpler
terms, smaller fat cells want to fill up with fat much easier than bigger fat cells
[Svensson PA 2008; Löfgren P 2005; Björntorp P 1975].

As an example, someone with 10,000 fat cells that are each half full is less likely to gain
fat compared to a person with 50,000 fat cells that are only one-tenth full. In both cases
it’s the same amount of total fat, but as the second person has five times as many fat
cells, and those cells are mostly empty, they are much more likely to gain weight.

This explains why when I was skinny as a child, I didn’t have a lot of fat cells, and
because I didn’t have a lot of fat cells, I wasn’t overly hungry, and because I wasn’t
overly hungry, I didn’t eat a lot, and because I didn’t eat a lot, I was skinny. I know that
was wordy, but read that again slowly and think about it for a moment - it really does
make sense!

Now that I’m older and have been much heavier, I have more fat cells, so I’m hungrier,
and because I’m hungrier, I have a drive to eat more, and because I eat more, I weigh
more.

I believe this conundrum of adding new fat cells is why we don’t yet have a cure for
obesity. Sure, we can push it into remission with diet and exercise, but once you’ve
been heavy, once you’ve added new fat cells, you will always be predisposed to weight
gain. You will always have slightly more drive to eat, and when you do eat, your fat will
always have a slightly higher competitive advantage. Sounds depressing, but there is
one thing missing from this story. It’s the light at the end of the tunnel, and it’s the whole
reason you’re reading this program right now.

Remember how I told you that fat cells don’t die. It turns out this is a lie. Fat cells do die.
And you can use this fact to create a special type of targeted, and permanent, fat loss.

12
Yes, targeted and permanent, two things we’ve also been lead to believe were
impossible.

To understand how this works, we’re going to have to dive a little deeper and discuss an
often misunderstood topic - what is your your body fat made of!?

13
WHAT IS FAT?

When you pinch a roll of “fat” on your body, you generally assume that all of that mass
is just simply fat. As it turns out, this isn’t the case at all.

What we call fat - the macronutrient found in our foods and the stuff stored inside our fat
cells is actually “lipids” which is very different from the fat on our bodies which is actually
“adipose tissue.” And believe it or not, the cells that make up the fat on our bodies
(adipose tissue) can sometimes be less than 50% fat (lipids). So our body fat isn’t just
fat… It’s fat tissue.

I know this is confusing, so let me explain:

When we talk about the fat in our food, we are actually talking about lipids - Long chains
of carbon and hydrogen found in many of the foods we eat.

They are incredibly energy dense, meaning they contain a lot of calories per gram, and
do not bind water, making them an ideal way to store energy for later use without
causing water retention.

14
We store lipids in our adipose tissue using specialized cells called adipocytes.
Adipocytes are what we typically refer to as “fat cells” and are able to shrink or expand
to accommodate increasing or decreasing amounts of lipids, depending on your needs.

To recap: Your “body fat” is actually “adipose tissue” which contains “adipocytes” which
store “lipids.” Whew.

Interesting fact - While one-third of adipose tissue is comprised of mature adipocytes

(fat cells), the remainder is a combination of a mixed collection of cells that includes
fibroblasts, mesenchymal stem cells, endothelial progenitor cells (EPCs), pericytes,
macrophages, T-regulatory cells, erythrocytes, and preadipocytes at various stages of
development - known as the stromal vascular fraction (SVF) [Moreno-Navarrete JM,
2012].

15
This means that in some cases, actual fat makes up less than one-third of your body fat.
This also means that a large proportion of your body fat is actually immune cells,
something we will discuss a little later on.

Around the beginning of the 20th century, we believed the primary role of adipose tissue
was to insulate our bodies against heat loss and to provide mechanical support for
certain tissues. Basically, the role of our body fat was to act like a “cushion,” and it was
widely believed that body fat served as a major advantage for survival during cold
winters and periods of food shortage for our primitive hunter ancestors.

Adipocytes are the cells in your body that actually store fat (but confusingly, they’re not
the only cells that store fat). We’ve known about the existence of the adipocyte since
early studies in the 19th century [Hassal A, 1849], but it was only in the last 50 or so
years that we’ve come to realize they do so much more than just store fat [Lafontan M
2012].

In fact, it wasn’t until around 1964 that we isolated fat cells and first began to conduct
studies on fat cell metabolism [Rodbell M 1964]. In 1972, we came to realize that
adipocytes do not have an unlimited capacity for expansion, and it was suggested that a
“maximum fat cell size” might exist [Lemonnier D, 1972].

Since the 1970s, we’ve come to learn that our fat tissue isn’t just a “storage” site, but
instead is an intricate part of our metabolism, sending signals to our brain to tell us to
eat or not eat, communicating with our muscles and our liver, and acting essentially as
an endocrine organ, secreting hormones and messengers to keep our bodies informed
of the status of our “fat.”

However, it wasn't until 2003 that we realized the vital role that our immune system
played in our fat mass [Curat CA 2004]. We now know that not only does our fat tissue
store excess calories in the form of fat, and acts as an endocrine organ, secreting
hormones and communicating with the rest of our body, but it also acts as part of our

16
immune system. Unfortunately, the false assumption of our body fat just being inert
storage of “fat” has caused a major problem with the last 100 years of weight loss
research.

(Fat Cells in Fat Tissue - Notice the different sizes of fat cells present)

17
THE NEW RULES OF GAINING AND

LOSING BODY FAT

As we discussed earlier, when you “lose fat” or “burn fat,” what you are actually doing is
shrinking the fat cells on your body [Van Harmelen V, 1999], and that’s a good thing.
Shrinking your fat cells is the fastest way to see visible results. Shrinking your fat cells
means less total fat on your body. This is what I consider to be the vital “first step” in
transforming your body.

However, this means that even when you’re losing large amounts of weight, the total
amount of fat cells in your body doesn’t change, you’re simply draining your existing fat
cells [Arner P, 1988]. The drive to overeat is still there, and the drive to refill those fat
cells is stronger in you than in someone with less total fat cells.

This is almost everything we know about fat loss and fat gain. Hundreds, possibly even
thousands of research studies have been conducted just to confirm over and over again
that your fat cells are able to shrink or swell.

Almost all weight loss research studies to date have been conducted using this
paradigm. If something helped you lose weight, it did so by helping you shrink fat cells.
There was no other explanation. If you’re fat cells didn’t shrink, then whatever it was,
whether exercise, a diet or a supplement, it didn’t work.

Here’s the problem with this approach: Shrinking fat cells can be measured very quickly,
within hours after a treatment. This means if we only looked at fat loss from the view of
shrinking fat cells, then we had no reason to examine the fat tissue 2-3 months later.

18
But examining fat tissues 2-3 months later is exactly what we would have needed to do
in order to see any signs of changes in total fat cell number.

This is extremely important because as I’m about to share with you, the destruction and
permanent removal of your fat cells is entirely possible. Or, to put in bluntly, killing fat
cells is 100% possible, and it’s done through a process called “cellular apoptosis.”

19
KILLING FAT CELLS - CELLULAR

APOPTOSIS

In every person, hundreds of thousands of old or damaged cells die each day by a
process called “apoptosis” [Raff M, 1998; Prins JB 1997]. These cells are replaced in
the ebb and flow of maintaining a constant number of living cells in the body. Old and
damaged cells die in response to a signal telling the cell to self-destruct (commit
suicide). A popular synonym for this process is called “programmed cell death.”

It’s worth noting that this form of cell turnover occurs without causing any measurable
form of inflammation, or scarring. It’s the natural way your body gets rid of unwanted
cells [Fischer-Posovszky P, 2011]. This is in contrast to cell death caused by external
forces such as an injury or infection that may cause both inflammation and lasting
scarring. Cells made to “commit suicide” by apoptosis merely shrivel up and slowly start
to decompose. Then your body removes the decomposed cells as a normal and natural
part of your daily metabolism.

20
A simple example of cells dying and being replaced on your body is your skin cells.
Every time you wash your face, you can easily notice some old/dry skin sloughing off
and being washed away. This sloughing off of skin cells doesn’t cause any visual
damage or scarring. It’s just the normal process of skin cells going through their life
cycle. You can imagine cellular apoptosis or programmed cell death in all other tissues
in your body is just like the process of skin cells dying and sloughing off. It doesn’t
produce any harm to the tissue or organ system itself, and it’s a normal process of cell
death and renewal.

The specific time it takes for any given cell in your body to live its life cycle and then
“commit suicide” is called the “cellular turnover rate.” Each of the tissues in your body
have different turnover rates ranging from a few days to many years (with a few rare
exceptions like cells of your central nervous system, including your brain and the lenses
in your eyes being some of the only ones that actually last for your entire life without
turning over).

For example, the cells of your stomach turnover within 2-9 days. Neutrophils in your
blood turnover in 1-5 days, skin cells 10-30 days, red blood cells 4 months, and 10% of
your bone cells turn over every year. Your fat cells have one of the longest turnover
times taking approximately 10 years [Rosen ED, 2006]. This means that within 10 years
all of the fat cells on your body have died and been replaced by new fat cells. No
wonder people used to think fat cells live forever... 10 years is a long time from a
metabolic perspective. This means if you had a period of intense weight gain 8 years
ago, but then managed to lose the weight, you are STILL carrying around those extra
fat cells even if they’re “empty!”

This is also the reason why apoptosis was missed by so many research studies.
Apoptosis is a slow process, taking months before you could measure any real
difference in fat cell number. The bottom line is the reason you haven’t heard about
apoptosis before is because researchers haven’t been looking for it.

21
Yes, short-term draining of fat cells is a great first step, but it is only the first step. To
truly cure obesity, we must take advantage of apoptosis and actually get rid of fat cells
permanently.

22
NOT ALL FAT CELLS ARE CREATED

EQUAL

Let’s do a quick review. We know fat cells can grow and shrink (this is a good thing).
We know once they’ve grown to their maximum size, your body will signal the creation
of a new fat cell. We also know that fat cells can die, and that they turnover
approximately every 10 years. And finally, we know that, generally speaking, your body
will replace 100% of the fat cells that turn over.

Another interesting point is that fat cells in different areas of your body have different
characteristics.

For example, the fat cells on your upper body tend to shrink more easily than the fat
cells in your lower body. And the fat cells that make up the belly area tend to be more
susceptible to apoptosis, or cell death, than other fat cells around your body.

Along with these differences in the ability of fat cells to shrink and die, each of us has
our own unique characteristic tendency to gain more or less fat in various areas around
our body. These are the so called “stubborn fat” areas. And of course these are the
areas we are most self-conscious about like our love handles, belly, thighs, hips, and
back of the arms just to name a few.

Even though all of these areas can have different tendencies, two things are true for all
fat cells that should make you feel a bit better about the stubborn fat:

1. All fat cells can shrink

2. All fat cells can die

23
This means that in order to have effective fat loss that can last long term and prevent
rebound weight gain, the goal should be to both shrink fat cells and then kill the excess
ones off for good, and in that order.

We know we can shrink fat cells. Every effective diet in existence is aimed at the
process of shrinking fat cells. However, new research suggests we can also kill fat cells.

This is not a fast process, but it could be a life changing one.

Here is an example. We know that this year approximately 10% of your fat cells will die
and all of them will be replaced. However, what if we could even SLIGHTLY alter this
process so that 11% of your fat cells died and only 9% were replaced? Month after
month the result would be slightly less fat cells on your body, slightly less drive to
overeat, and a slightly lowered “set point.”

The remaining chapters of this book will outline the research that supports a cocktail of
little-known techniques that can be used to promote the killing and removal of fat cells
that you can use to slowly but permanently get rid of the extra fat cells you do not want,
and specifically help get rid of them in your most stubborn fat areas.

24
HOW TO KILL A FAT CELL - Your Fat

Cell Killing Cocktail

As we’ve just learned, obesity is a disease, one that is driven by the accumulation of
excess fat cells, and most concerning an increase in actual number of cells. Therefore
fat cell apoptosis is absolutely necessary for "curing" obesity.

So far we’ve talked about the apoptosis (also known as fat cell death) that occurs due to
your natural cell turnover cycle. We also mentioned that almost 100% of the fat cells
that die are replaced, but you have the power to change this with a few specific
intervention strategies.

As a quick review, we know with absolute certainty you will lose weight by shrinking
your fat cells. What is less obvious is that you can also make that weight loss more
permanent, and change your set point by slowly removing some of your excess fat cells.

As I’ve said a number of times now, this will not be a fast process, but done properly, it
has the ability to shift you back towards a lower amount of fat cells.

I’m now going to introduce you to your “Fat Cell Killing Cocktail” - four different ways
you can potentially induce apoptosis of your fat cells beyond the normal genetic rate of
your body. This may very well be the key to not only shrinking your fat cells, but also
killing some of them off for good.

We call these techniques AIFs or “Apoptosis Inducing Factors.” Interestingly, most

people are deficient in at least one of these factors. You will learn about all four of the
AIFs in the next chapters. I will review the research with you and give you a step-by-
step guide on how to leverage each one to your advantage. You can choose to

25
incorporate some or all of these strategies as part of your long-term sustainable fat loss
program.

The four AIFs are:

● Cryolipolysis
● Sunlight Exposure and Vitamin D Synthesis
● Specific, High Intensity Exercise
● Dietary Polyphenol Intake

26
CRYOLIPOLYSIS

This is the best place to start as this is the most well researched AIF, yet also possibly
the most counterintuitive.

The story starts back in 1970 when Doctors Ervin Epstein and Mark Oren were asked to
examine the cheek of a 6-month-old child who had a strange reaction to a popsicle.

The Doctors noted that the baby had a skin condition known as panniculitis on the
cheek where the popsicle had been resting for too long.

Panniculitis is the inflammation of the fat cells just below the skin. In this particular case,
it was noted that the child had less fat on the cheek that was affected as the fat layer of
the cheek itself was visibly thinner. Later in life a dimple would develop on the affected
cheek. It was at this point that the term “popsicle panniculitis” was born [Epstein EH,
1970].

27
Other researchers and scientists noticed the result of popsicle panniculitis and
wondered if the general principle of exposing areas of skin to very cold temperatures in
an effort to reduce the fat below the skin could be applied to other areas of the body.
This is where the beginnings of the science of cryolipolysis, or “freezing fat to death”
was born [Manstein D, 2008].

Cryolipolysis - Professional Clinic

Cryolipolysis is a non-invasive medical treatment designed to destroy fat cells by

applying targeted cold temperatures to an area of the body with fat cells directly below
the skin. The technique was developed and patented by Doctors Rox Anderson and
Dieter Manstein, who are both affiliated with the Harvard Medical School and
Massachusetts General Hospital.

Anderson and Manstein discovered that fat cells were much more sensitive to cold than
nerves, skin, muscle, and other tissues of the body. Their research showed that fat cells
would die with short exposure (30-60 mins) of temperatures ranging from -5 to -10
degrees celsius with no adverse effects to the surrounding tissues of the skin or nerves.

On average approximately 20% of the fat cells in the treated area would go through
apoptosis [Dover J, 2009]. The fat cells would essentially die, the body would have a
small local inflammatory response, and then over the course of about 4-6 weeks, the
immune cells would clear away the recently dead fat cells, leading to a reduced number
of fat cells in the treated area within 2-3 months after treatment [Jalian HR, 2013].

As with any new treatment, safety and unwanted side effects are always a concern.
Further research addressing this concern showed that this procedure did not cause any
buildup of cellular waste products, and did not put any measurable metabolic strain on
the body or adversely affect the liver. Based on this research, it appears that we can

28
“freeze” a portion of our fat cells to death, slowly killing them off without side effects to
the skin or other tissues.

Cryolipolysis is designed for and works best on small localized areas like the love
handles, lower belly, hips and back of the arms. This technique is most useful for
obvious visible bulges or “rolls” of fat that are easily identifiable. The research has also
shown that the results of this treatment are permanent even if you regain weight!

One of the best studies to prove this long-term effectiveness was done on 2 patients
who had cryolipolysis done on the “love handle” on one side of their waist with the other
love handle left untreated. At the risk of looking lopsided for 5 years, these two people
did their part for proving that not only does cryolipolysis work, but that it is also
permanent.

After 5 years the treated love handle was still visibly smaller than the non treated love
handle. These results persisted even after the subjects gained and lost weight over the
5 year period. This one-side only test provided very strong evidence that cryolipolysis is
effective at reducing fat in the treated area, and the treatment seems to be permanent
[Bernstein EF, 2013].

To say it another way, the treated love handle will never get as big as the untreated love
handle. I hope at this point those two brave people have now had the treatment done to
their other love handle so they can finally look balanced side to side!

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Is Cryolipolysis for You?

The information we just reviewed shows us that cryolipolysis is both an effective and
safe procedure for permanently killing off up to 20% of the fat cells in the treated area in
one treatment. Sounds too good to be true doesn’t it!? I’m sure you’re thinking “what’s
the catch?” And as always there’s a catch.

First, cryolipolysis is not for overall weight loss. It’s best used by people who are close
to their target body weight and want to reduce some visible fat bulges like the love
handles, or lower belly fat that seems out of proportion to the rest of their body.

In other words, you cannot use cryolipolysis to lose ten, twenty, or forty pounds. It’s
most useful once you’ve already lost most of your weight and you can now notice there
are some stubborn areas that would benefit from the treatment. With that said, this
program also includes a system for getting to your ideal weight called Fat Cell Shrinker.
My advice would be to use Fat Cell Shrinker in conjunction with Eat Stop Eat and to get

30
as close to your ideal weight as possible, and then use cryolipolysis to treat any
stubborn fat loss areas.

Second, it’s not cheap. As of the time I’m writing this report, cryolipolysis costs
approximately $500-$600 USD per treatment area. For example, one love handle might
require two treatments to cover the area - this would translate into a cost of approx
$1000-$1200 per love handle for one round of treatment. Many people get two or three
rounds before they’re done. Likewise, your lower belly area may take an additional
three to four treatments to cover the whole area per round. Doing some quick mental
math, you can see that getting both love handles and your belly treated could cost
upwards of $4000-$5000!

Other important items to note about cryolipolysis: it is approved by the FDA and has
multiple patents and many research studies done on both its effectiveness and safety. It
has been around for almost 10 years, and we’re currently on the 3rd generation of
cryolipolysis machines. Practitioners have now done thousands of treatments and are
becoming very good at the procedure.

In conclusion, if you are willing to spend the money, and you can confidently say you’re
close to your goal/target body weight, clinical cryolipolysis can be a useful treatment for
killing some fat cells, smoothing, and reducing your most stubborn problem areas.

However, if you’re not yet within at least 10 pounds of your goal body weight, or you just
cannot justify the cost of cryolipolysis, there are still ways to leverage the power of
cryolipolysis for stimulating apoptosis of fat cells that are totally free!

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DO-IT-YOURSELF CRYOLIPOLYSIS

Obviously, I’m a fan of clinical cryolipolysis, however I must admit that practitioners of
cryolipolysis can be very protective of their science, especially when it comes to the fact
that you have the ability to do your own type of cryolipolysis at home at zero cost!

People who make money off of expensive cryolipolysis treatments will warn you to
absolutely “not try this at home,” citing the risk of frostbite, uneven fat loss and even
death! However after a careful review of the large body of evidence supporting
cryotherapy (cold therapy used in athletic therapy), I can say that it has an impressive
track record of safety, and therefore many of these concerns are simply scare tactics to
prevent you from trying your own version of cryolipolysis at home.

So, can you do your own cryolipolysis? The answer is yes, and I will tell you how.

The techniques I’m about to describe borrows heavily from research on cryotherapy for
injury rehab (an example of cryotherapy for injury is when you twist your ankle and put a
bag of ice on it to reduce the swelling). I’m going to explain the research on how
cryotherapy works and how to safely apply it to yourself for cryolipolysis (and of course
the same guidelines apply if you get injured and need to apply some ice to reduce
swelling).

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Crushed Ice - Gold Standard for Cryotherapy

Researchers who study the application of cold in injury rehab have consistently
identified simple crushed ice as the gold-standard for two reasons. First, it’s effective at
reducing temperature, and second, it’s safe to apply directly to the skin. Ice has a high
capacity to draw heat away from the target tissue and can continue to do so as long as
there is enough ice in the bag. The simple application of a plastic bag of ice directly on
the skin will cause the skin temperature to drop to as low as 3 degrees celsius. This is
cold enough to get the benefit of reducing swelling, or freezing the fat cells below the
skin, but will not cause frostbite or any damage to the skin itself. There is no other type
of cold therapy that has this dual benefit of both effectiveness and safety.

At this point it’s worth making a note about gel packs. You may have heard about gel
packs, and you may have also heard gel packs are colder than ice. It’s true that gel
packs are colder than ice, however their ability to pull heat away from the target tissues

33
is not as good as ice. Also the gel packs are so cold that if you apply them directly to
your skin you can indeed get frostbite and/or cause skin damage. For this reason we
strictly do NOT recommend using gel packs for either injury rehab or do it yourself
cryoliposlysis. Stick with crushed ice in a plastic bag. Finally, a small amount of
pressure (compression) helps transfer even more heat out of the target tissue and
create more cooling, therefore a small amount of pressure will help with the process.

How to Apply Ice at Home for Cryolipolysis

Areas to Apply Ice

• Lower Belly
• Love Handles
• Hips
• Back of Arms

It seems as though applying cryotherapy to a small targeted area (roughly 6 inches by 4

inches or about the size of your open hand) for 30 to 45 minutes, twice per day, up to 3
days per week should enough to create apoptosis (fat cell death).

Note: If you do two applications to the same area in the same day, you have to allow for
at least 1 hour between applications.

It may not work as fast as a one time cryolipolysis treatments at a professional clinic,
however since you are able to do it more frequently, you can likely create similar fat cell
loss over 2 to 4 months. The result should be a visible smoothing and reduction of the
problem area.

If you’re going to try this, I recommend you only do one area at a time, and ensure
you’re doing a balanced application on both sides of your body. For example if you want

34
to focus on your love handles apply a bag of ice to your right side love handle, then
apply ice to the left love handle for the same amount of time. By the end of the week
make sure you’ve done the same number of treatments for the same duration to both
your left and right sides. Also when you apply the bag make sure you place it in the
middle of the area where there is the most fat.

Because it takes several weeks for the effects to become noticeable I recommend no
more than three treatments per week on any one area.

Don’t Overdo It!

Do not try to apply ice all over your body hoping for overall fat loss. Cryotherapy is not
meant to be a strategy for massive fat loss. Applying too much ice at once will
reduce your overall core body temperature which can lead to hypothermia. Also, do not
apply ice to the same area more than two-three times per week and only redo the same
area once it has fully recovered from the last treatment. A fully recovered area should
have no redness, numbness, or tingling. For most people the treatment area should be
recovered within an hour or two from the previous treatment. Stick with a max of two
treatments per location in any given day, for a max of 3 treatments per week, and a max
of 45 minutes per treatment to any given area.

What To Expect - What Does Cryotherapy Feel Like?

Properly applied cryotherapy will produce a three to four stage series of sensations as
follows:

Stage 1 - Uncomfortable sensation of cold. During the first few minutes of ice
application the area is just going to feel really cold! This seems to go without saying, but

35
as you’ll see this is not the only thing you will feel, and this is the only stage that feels
“cold!”

Stage 2 - Stinging. During the next few minutes you may notice a stinging feeling. This
feeling is in part from your body dilating the blood vessels in your skin in an attempt to
protect your skin. This is a normal healthy reaction, and this feeling will last for a few
minutes.

Stage 3 - Burning or aching feeling. Anywhere from 10-20 minutes you will likely have a
burning or aching feeling. This seems counterintuitive to feel “burning” when you’re
applying ice, but this is also a normal feeling between the 10-20 minute mark. It’s worth
noting that many people remove the ice at this point thinking something is wrong. This
however would make the treatment totally ineffective as the real results only start
happening once you get to the next stage. Yes I’m saying you just have to put up with
the burning/aching feeling for a few minutes… but then it gets better in the next stage!

Stage 4 - Numbness. After approx 20 mins the area should go numb. At this point the
tissue (fat cells) are finally getting cold enough for some of them to start the process of
cell death!

How Long Do I keep The Ice On?

You can keep the ice on for as little as 25-30 minutes and up to, but no longer than, 45
minutes.

How Long Does It Take to Recover?

Recovery time from a single cryotherapy treatment will typically take the equal amount
of time as the treatment. For example, if you applied ice to an area for 45 minutes, you

36
should expect the area to be fully recovered and back to normal 45 minutes after
removing the ice. You can do the second application of the day in the same area any
time after the 45 min recovery period. Recovery simply means all the feeling has
returned to the area, and the tissues are back to normal temperature and function.

How Do I Know If I Can Do Cryotherapy at Home?

Cryotherapy (ice application) should be relatively safe for most people, however people
who have either of the following two diagnosed conditions should not use cryotherapy.

• Do not use cryotherapy if you have been diagnosed with hypersensitivity to cold.

• Do not use cryotherapy if you have been diagnosed with Raynaud’s Syndrome.

If you don’t know if you have either of the above mentioned conditions do not use
cryotherapy before consulting with your physician and ensuring you do not have either
of the above mentioned conditions.

If you’re sure you don’t have hypersensitivity to cold and do not have Raynaud’s
Syndrome but you’ve never had cryotherapy before, for example you’ve never put a bag
of ice on your body for any extended period of time after an injury, then you should do a
simple test to see if you are allergic to ice.

Testing Your Reaction to Ice

If you have not received cryotherapy or an ice application before, here is a simple test
that might indicate if you are allergic to ice. Place a single ice cube on the back of your
wrist just above your hand. Let it sit there for at least 10 min. A normal non-allergic
reaction would be the area feeling cold, and getting a little red, but not really red.

37
However, if during that time or after the 10 min you experience any: itching, swelling,
tingling, or significant pain or any other altered sensations do not use the cryotherapy
treatment. You may be allergic to ice and should consult your family doctor before any
other cryotherapy applications.

Tracking Progress

Tracking overall fat loss from your Fat Cell Shrinker program is simple. You can use any
of 3 measurements and usually all 3 put together tell you the best story.

1. Weight - Use a scale no more than once per week to track if you’re overall
weight has reduced.
2. Inches - Measure the circumference of your waist with a measuring tape.
3. Clothes - How your clothes fit is an easy way to notice if you’re successfully
losing weight. If they start fitting looser, you know you’re getting smaller. This
seems less scientific or accurate compared to a scale or tape measure, but it
might just be the most telling as you know exactly what your clothes feel like
and fit like.

The 3 ways of tracking progress above are meant for overall weight loss. With that said,
tracking your success at killing off fat cells with cryotherapy will be more targeted and
take longer to see results.

The results of cryotherapy will be localized, affecting only the exact areas where you’ve
applied the ice. The research indicates that professional clinical cryolipolysis can reduce
the fat in the treated area by up to 20% and this result takes up to 3 months to fully
realize. Therefore your goal for do-it-yourself cryotherapy at home can be up to 20%
reduction of the treated area. At this point I cannot tell you a specific time frame to
expect this goal as your consistency with applying the therapy will dictate how long it will
take to achieve noticeable results. Regardless, the do-it-yourself method will take longer

38
than the clinical method, but that’s the tradeoff for doing it at home and for free versus
spending thousands of dollars at a clinic. This kind of localized fat reduction will not
likely register as weight loss on a scale, but rather it will show visually as a smoothing
and reduction of the bulge in the treated area.

You can track your cryotherapy with the following two methods:

1. Before and After Pictures - Take pictures of the treated area that show it’s true
shape before starting cryotherapy. Once a month after starting cryotherapy, take
the same picture in the same position. These pictures will be one of the best
ways to see the localized results.

2. Skinfold Calipers - You can also buy an affordable set of skinfold calipers from a
good medical supply store/pharmacy and measure the skinfold thickness at the
treated area. Take the skinfold measurement before starting cryotherapy and on
one month intervals as you do the treatments. As long as you use the same
calipers with the same technique, you should get a relatively accurate
measurement one month to the next for comparison.

Keep in mind that killing fat cells will be localized and take longer to see than your
overall main fat loss achieved from using the Fat Cell Shinker component of this
system.

Cryolipolysis Summary and Conclusion

Cryolipolysis can be done at a professional clinic with scientifically proven effectiveness.

However this therapy is only indicated for people within 10 pounds or less of their goal
weight, and it’s very expensive. A safe and likely effective alternative is do-it-yourself
cryotherapy that you can do at home with the simple application of crushed ice in a

39
plastic bag as I’ve described above. Before starting any do-it-yourself therapy, ensure
you do not have any of the diagnosed conditions that would exclude you from safely
using the therapy (as described above). If you’re not sure if it’s safe for you, consult
your physician first. Finally, remember that cryolipolysis is an addition to your main
weight loss program and is meant as a long-term strategy for smoothing out and
reducing specific problem areas only. It is not meant as an overall weight loss strategy.
Use the Fat Cell Shrinker program that is included in this system for your overall weight
loss strategy.

40
SUNLIGHT UV EXPOSURE & VITAMIN D

For thousands of years humans have understood that sunlight plays an important role in
human health and disease. It feels good to be in the sun, yet we know that the sun can
also be bad for us, as by now most people know about the link between sunburns and
skin cancer.

However, the sun doesn’t only cause bad things to happen to your body. In fact, there is
a growing body of research that backs up what we instinctively know and can feel: that
sunlight is good for us. Fifty to one hundred years ago celebrities and the wealthy used
to send their children to the tropics as a way to combat tuberculosis, and in the last 20
years research has shown that sun exposure is inversely associated with some (but not
all) infections, including tuberculosis [Koh GC, 2013].

Sunlight is composed of three major wavelength bands: visible light, ultraviolet radiation,
and infrared radiation. Ultraviolet radiation can then be further divided into three main
categories: UVA and UVB, which, respectively, comprise 95% and 5% of UV rays that
reach the earth’s surface. The third category is UVC, which is prevented from reaching
the earth’s surface by the ozone layer [van der Leun JC, 2004].

Research published in the Journal of Aging Health has shown us that getting outside on
a daily basis helps older people stay healthy and functioning longer [Jacobs JM, 2008].
The health benefits from sunlight are partly due to effects of the ultraviolet exposure
itself and partly due to the effects of vitamin D (which your body produces from sun
exposure).

Given that the research falls on both sides of the “good for you/not good for you” line, it
would be incorrect to say that sun exposure is all bad or all good. It’s more correct to
view it as a dose response. In other words, we are looking for the sweet spot of the right

41
amount of sun exposure to get the health promoting benefits while minimizing the
potential unhealthy side effects.

For example, research shows that chronic but not acute exposure to UVR was
associated with significantly reduced incidence of cancers of the breast, prostate,
colon/rectum, and non-Hodgkin’s lymphoma [Gilbert R, 2009; Gallagher RP, 2006;
Freedman DM, 2002; Kricker A, 2008].

Getting regular sun exposure without overdoing it during any one day seems to be the
best way to get the benefits of the sun while minimizing the harmful side effects. Now
that we’ve established that moderate regular sun exposure can have some health
promoting effects, let’s look more specifically at the effect of sun exposure on killing fat
cells.

When we talk about UV and sunlight exposure killing fat cells, we’re referring to the fat
cells that are just below the skin called subcutaneous fat. This is the soft squishy fat you
can pinch and grab just below the skin. Research shows us that repetitive UV exposure
and even an acute single UV irradiation can reduce lipid synthesis (fat formation) in the
fat tissue just below the skin [Eun JK, 2011].

This effect is caused by the downregulation of hormones and gene expression involved
in the creation of fat cells and the fat itself that fills those cells (technically referred to as
adipogenesis and lipogenesis respectively) [Ondrusova K, 2017]. Further research also
shows us that UV irradiation inhibits lipid synthesis mediated through the cytokine
pathway [Geldenhuys S, 2014].

Other research shows us that UV exposure of human skin decreases free fatty acids
and triglyceride levels in the fat layer just below the skin by reducing the expression of
enzymes programmed to create fat. These effects are due to cytokines and myokines
released from the skin that affect the fat cells just below the skin (the fat cells
themselves are never directly exposed to the UV).

42
The effect will be small, yet another great way to cause some apoptosis. Ten to fifteen
minutes of sunlight exposure is all that’s needed.

Another benefit of sunlight is that research shows us that sunlight exposure is vital to
the production of vitamin D.

Vitamin D

There is considerable indirect evidence that suggests vitamin D has beneficial effects
on health, including for several internal cancers, cardiovascular disease, fracture
prevention and mental health [Pittas AG, 2010; Lazzeroni M, 2013; Miller JW, 2010;
Bischoff-Ferrari HA, 2012; Hewison M, 2012; Chowdury R, 2014].

Interestingly, vitamin D is actually considered a hormone rather than a vitamin, and it

has receptors on virtually every cell in the human body [Bouillon R, 2008].

There are two main kinds of vitamin D - vitamin D2 and vitamin D3. You can get both of
these forms from certain foods like salmon, tuna, mackerel and beef liver and egg yolks.
But because we don’t consume large enough quantities of these foods, they can’t be
our sole source of vitamin D. That’s why since the 1930s foods like milk, cereal and
some orange juices are vitamin D2- and D3-fortified.

The main problem with vitamin D is that although low 25(OH)D levels are associated
with a range of chronic diseases, vitamin D supplementation trials and meta-analyses of
trial data have not generally found a beneficial effect on the health outcomes tested
[Theodoratou E, 2014]. In other words, while supplementation can increase the levels of
vitamin D in your body, they don’t always fix many of the health problems associated
with deficiency.

43
These facts lead to the idea of vitamin D deficiency being a contentious issue in the
medical community, with many doctors and researchers suggesting that a large
percentage of the population is vitamin D deficient, while some doctors are saying that
vitamin D deficiency is an overblown topic.

Part of the problem revolves around the cut-offs used to determine deficiency, with
some studies using 20 ng/mL, and others using 50 ng/mL. Another part of the
controversy is that vitamin D largely comes from sun exposure, and many doctors have
a hard time suggesting that sun exposure may be good for you, for fear that people will
increase their risk of skin cancer with high exposures.

Despite these disagreements, low vitamin D status has been associated with increased
risk of several cancers and obesity; concurrently, obesity and cancer have been linked
to impaired vitamin D status. As you can see, vitamin D is critical to your overall health,
but what about killing fat cells?

Research has shown that the vitamin D-derived hormone 1,25-dihydroxyvitamin D3

(1,25(OH)2D3) triggers apoptosis in epithelial cancer cells and mature adipocytes (fat
cells) [Ding C, 202].

Research has also shown that vitamin D regulates adipogenic gene expression as well
as adipocyte apoptosis, and that vitamin D is active in adipocytes at all levels. It seems
that vitamin D plays an important role in the regulation of fat cells, and not surprisingly
adipose tissue (body fat) is the principal storage site for vitamin D3 and its metabolites.

It seems as though the specific form of vitamin D3 from sunlight exposure has a longer
half life in your blood and a slightly different chemical structure than the D3 you get from
food or supplements. Despite this fact, vitamin D3 supplements are useful if you simply
cannot get enough sun exposure, however your first choice if available would always be
sunlight exposure.

44
Age further complicates adequate sunlight exposure. An adult older than 70 years
needs almost 3 times the duration of sun exposure to produce the same amount of
vitamin D as a child [Holick MF, 2007].

Based on all the reported research above, it seems that sunlight exposure can stimulate
fat cell death from both the direct effect of UV on the skin and from vitamin D synthesis.
Regular moderate duration sun exposure is your second AIF (apoptosis inducing
factor). And just like do-it-yourself cryolipolysis, it’s also free.

45
TARGETED HIGH-INTENSITY EXERCISE

Now before we get into talking about exercise, I know you’ve been told (over and over
again) that spot reduction is a myth, that exercising your abs won’t make you stomach
any smaller or flatter.

Spot reduction was always considered to be a myth because people burn fat
systemically, meaning "across their whole body." The idea is you lose a little bit of fat
from all over your body, in equal amounts, every time.

And this is true, when you’re looking for pounds of fat loss as a result of exercise.
However the research paints a much brighter picture when you’re looking for a small
amount of fat cell apoptosis resulting in a much smaller (but still important) amount of fat
loss like an inch off your waist and a couple millimeters less thickness.

Exercise and specifically high intensity exercise has many benefits including building
strength, endurance, improving cardiovascular fitness, and as a result reducing the risk
of many lifestyle diseases such as diabetes and heart disease. High intensity exercise
also has the benefit of both building muscle and helping to burn fat, and it also has the
unique ability to stimulate fat cell death by signalling your body to release something
called myokines.

Myokines are a group of “pro inflammatory cytokines” that includes TNF-Alpha and IL-6
which play a special role in signalling fat-cell apoptosis. These are the same myokines
we discussed in the sunlight and vitamin D AIF section above.

46
As we’ve discussed, burning or “shrinking” fat is your first and main step to fat loss and
this is accomplished by your main diet. Your second and long-term step is reducing the
total number of fat cells on your body by killing off the fat cells themselves.

The best way to get this double effect of both shrinking fat cells and then killing them off
for good with exercise can only be achieved through targeted, high-intensity, heavy-
resistance exercise.

High intensity exercise causes your muscles to release apoptosis-inducing myokines

into your bloodstream, and a 2007 research paper has shown us that blood flow is
generally higher in subcutaneous adipose tissue adjacent to the contracting muscle. In

47
other words, if you are exercising your abs then your abs and the area AROUND your
abs will be getting more blood flow, and thus a higher concentration of myokine
exposure. Basically the fat near your exercised muscles becomes “bathed” in myokines
as a result of repeated intense contractions. And as we’ve already seen, these
myokines are what causes fat cell death.

When I say “high intensity heavy resistance exercise” I’m not suggesting you have to
start lifting weights like an olympic weight lifter. You don’t need to show up to the gym in
a weightlifting suit with chalk on your hands, grunting and gnashing your teeth while you
heave massive weights above your head. High intensity is relative to your current
strength levels and your current conditioning. As long as you’re exercising hard enough
to challenge your target muscles to work at their fullest potential and you put sufficient
stress on your muscles then you’re doing enough to create a myokine response that will
cause a small amount of apoptosis.

Typically our problem areas are either belly and love handles or hips and glutes, so I’ve
created two distinct exercise protocols for each problem area that you can add to your
workout program. These workouts are to be done 2 to 3 times per week on
nonconsecutive days. You can do this workout on its own or add it to any other workout
program you’re currently doing. And just like the first two AIFs, do-it-yourself
cryolipolysis and sun exposure, this workout is also free!

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POLYPHENOLS

It’s probably no surprise that the study of polyphenols, the incredibly complex
phytonutrients found in many plant based foods including fruits, berries and spices, has
uncovered a link between these amazing compounds and fat cell apoptosis.

To put in simply, polyphenols are amazing. I’ve spent a significant amount of time
studying their ability to protect us against dangerous chemicals known as
lipopolysaccharide (also called endotoxins) and their ability to inhibit the enzyme fatty
acid synthase which is responsible for making new fat in your body.

Lipopolysaccharide (LPS), is what scientists call an endotoxin — a toxin that in certain

situations is released by bacteria into your gut. When these endotoxins are able to enter
your body through your leaky gut, they can cause chronic low-grade inflammation, and
ultimately insulin resistance [Xiao S, 2013; Kelly CJ, 2012].

In fact, it has now clearly been shown that if you inject people with endotoxins they
rapidly develop insulin resistance [Feltman R, 2013], and people with type 2 diabetes
tend to have much higher levels of endotoxins in their blood than people without type 2
diabetes [Candela M, 2008; Fukuda S, 2011; Devillard E, 2007].

Endotoxins have also been linked to the development of atherogenesis, rheumatoid

arthritis, and even depression [Tang WH, 2013; Scher JU, 2013, Maes M, 2008].
Luckily, there is an abundance of research on the potent effects of polyphenols and
their ability to reduce endotoxin load, even when combined with a high-fat, high-sugar
meal [Ghanim H, 2011].

Current evidence strongly supports a contribution of polyphenols in the prevention of

cardiovascular diseases, cancers, and osteoporosis and suggests a role in the
prevention of neurodegenerative diseases and diabetes mellitus [Scalbert A, 2005].

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In a 24-year-long study that followed people from 1986 to 2010, it was found that the
intake of fruits and vegetables that were high in polyphenolic compounds like berries,
apples, and pear was inversely associated with weight gain [Bertoia ML, 2015].

The support for the health benefits of polyphenols has grown so rapidly that the World
Health Organization now emphasizes the importance of polyphenols, especially from
small colorful fruits like berries, for prevention of the most important health problems in
the world — cardiovascular disease, diabetes, cancer, and obesity.

Interestingly, it’s not just through endotoxins that polyphenols help us stay healthy and
fight against obesity.

The metabolic enzyme fatty acid synthase (FAS) is responsible for the synthesis of new
fat in your body. In fact, it’s the ONLY enzyme capable of creating new fat [Maier T,
2006]. What is also very interesting is that FAS is not evenly spread throughout your
body, but rather it’s found in two major spots: Your liver and your fat cells [Puig T,
2009].

There are many potent pharmaceuticals that can block FAS - most of them are used in
cancer treatment. However, you don’t need pharmaceutical drugs to block FAS, you can
do it with the polyphenols found in your food.

Blueberries, blackberries, raspberries, teas, and herbs like turmeric and nutmeg all
contain a vast array of thousands of different types of polyphenols that have been
shown to inhibit or block the actions of FAS [Wang X, 2001; Zhang R, 2006; Zhang SY,
2008; Burton-Freeman BM, 2016]. Also, I should point out that it’s not only the
polyphenols themselves that have this effect, other plant based compounds can act
synergistically with polyphenols. As an example, Stem Bromelain is an enzyme capable
of inhibiting FAS and inducing apoptosis in fat cells, and pineapple (specifically the

50
stem) is one of the richest sources in the world of bromelain (the fruit and core also
contain bromelain) [Dave S, 2012].

We are now learning that not only can polyphenols protect you from the negative effects
of endotoxins and block the formation of new fat, but they also have the ability to initiate
fat cell death. This means polyphenols can produce a triple fat reduction benefit by
protecting you from endotoxins, inhibiting the formation of new fat cells as well as killing
off existing fat cells.

Many of the same polyphenols that block FAS also initiate apoptosis. Curcumin from
turmeric, xanthohumol from beer, polymethoxyflavones from citrus fruits, EGCG from
green tea, alpha-mangostin from mangosteen, capsaicin from chilli peppers, and
blueberry polyphenols have all been studied for their ability to initiate apoptosis in
human fat cells [Ejaz A, 2009; Yang JY, 2007; Sergeev IN, 2009].

This could be due to the fact that blocking fatty acid synthase has the ability to initiate
apoptosis cell death [Hu Z, 2003, Kim EK, 2002; Loftus TM 2000; Gelebart P,
2012]. Interestingly, when we look at the plants and their polyphenols that initiate
apoptosis we see a laundry list of plants and spices that have traditionally been thought
to prevent weight gain, such as green tea, capsaicin, turmeric, and berries [Lin J, 2005;
Son Y, 2013].

51
What I find very thought provoking is that many of these plants and spices were
previously investigated for their possible roles in helping people lose weight. As we’ve
previously discussed, when researchers measure fat loss, they only really ever measure
fat cells SHRINKING typically in a 6- to 12-week period. They rarely, if ever, measure
fat cell number nor do they track the results any longer than 6 months, therefore the
possible apoptotic benefit of these compounds has gone unnoticed, until now.

You can start benefiting from the fat cell killing properties of polyphenols by
incorporating the following Fat Cell Killer Cocktail Smoothie and Fat Cell Killer Lattes
into your daily routine. Each of these three beverages add a synergistic blend of fat
killing polyphenols. You don’t need to have all three of them every day, however for
maximum apoptosis benefit add at least one each day.

Fat Cell Killer Cocktail Smoothie

This smoothie is a mix of the most potent polyphenol foods that have been shown to
synergistically kill fat cells. We will do a quick review of the ingredients and their
benefits, followed by the exact formula, preparation instructions and finally some
suggestions on how to incorporate it into your daily routine.
No time? Get the Done-For-You version of the Cocktail here!

Matcha Green Tea Powder

Matcha Green Tea Powder is the whole green tea leaf ground down to a fine powder.
This powder contains all of the polyphenols and catechins that have been shown to both
inhibit the production of new fat cells as well as stimulate cell death in existing fat cells.
There is also natural caffeine in matcha powder that provides a smooth energy boost.
The total amount of caffeine in this smoothie is equal to about ½ of a regular cup of

52
coffee therefore if you’re sensitive to caffeine, I recommend you incorporate it into your
daily routine in the morning or early afternoon at the latest.

Pineapples - Delivering Bromelain

Pineapples contain bromelain which acts as a digestive enzyme, anti inflammatory

agent and has been shown to both inhibit the formation of fat cells and stimulate
existing fat cells to go through programmed cell death.

Blueberries and Raspberries

Blueberries and raspberries contain a high content of polyphenols that have antioxidant
properties and also fat cell killing properties. These fat killing polyphenols have also
been shown to work synergistically with the polyphenols and catechins in matcha.

Nutmeg

Nutmeg has a polyphenol called myristicin that has also been shown to stimulate fat cell
apoptosis.

Vitamin D enriched soy milk option

You can choose to use vitamin D enriched soy milk in place of water in this smoothie.
Soy milk has a specific polyphenol called genistein that has been shown to work
synergistically with vitamin D to stimulate fat cell death. By adding this to your smoothie
you’re increasing the fat cell killing capabilities of the smoothie and turning it into a full

53
meal replacement. If you choose to add vitamin D enriched soy milk you should
consider this a meal replacement or snack replacement for something else you would
normally have eaten.

The most effective use of this smoothie as a meal replacement is for breakfast. Simply
substitute whatever you would normally eat for breakfast with this smoothie. If you don’t
normally eat a traditional breakfast or don’t want to add or substitute what you normally
do for this smoothie, then you can replace entirely or part of your lunch with this
smoothie. If you’re making the vitamin D soy milk enriched version of this smoothie, it’s
important to remember that you must replace approx 250 calories of regular food intake
with this smoothie rather than adding it on top of all of your regular food.

When to have your Fat Cell Killer Cocktail Smoothie

Breakfast Options: Lunch Options:

Smoothie with Water: If you regularly eat breakfast I Add this to your lunch
recommend substituting out replacing some of the
some carbohydrates you would carbohydrates you would
normally eat at breakfast and normally eat at lunch.
have this smoothie
Smoothie with Vitamin D If you regularly eat breakfast You can replace your lunch
enriched Soy Milk: you can substitute in this entirely with this smoothie if
smoothie with vitamin D you choose the vitamin D
enriched soy milk as your enriched soy milk version.
breakfast. You can still have
coffee or tea throughout the
morning as this smoothie only
delivers about ½ cup of coffee
worth of caffeine.

54
FAT KILLER COCKTAIL SMOOTHIE

Ingredients:
Approximate Nutritional Facts:

With water:
• ½ cup fresh or frozen Pineapple
90 calories
• ½ cup fresh or frozen Blueberries
45mg caffeine
• ½ cup fresh or frozen Raspberries
• 1 tbsp Matcha Green Tea Powder With vitamin D enriched soy milk:
• ⅛ tsp Nutmeg 250 calories
• 1 gram (1 packet) Stevia 45mg caffeine

• 1½ cups water (or substitute water for 10-12 grams protein

vitamin D enriched soy milk)

I realize it may take some time and effort to track down these ingredients and prepare,
so I have created a time-saving done-for-you version.
Get the Done-For-You version of the Cocktail here!

55
Add all ingredients into a blender and blend until ingredients are sufficiently liquified.
The consistency and thickness of the smoothie will change depending on how much
water you add. I find that 1½ cups of water works for the consistency and thickness that
I prefer, any less and I find it becomes too thick. You can experiment with adding
another ½ cup of water to reduce the thickness. You can also adjust the Stevia content
to your liking, I found one gram (1 packet) to provide a nice boost to the sweetness
without making it too sweet. Sweetness is a personal preference so there is no “rule”
about how much Stevia to add. You may find it’s sweet enough without any additional
sweetener. This will depend on the natural sweetness of the berries you have.
Sometimes the berries alone will be sweet enough, and sometimes you might feel like
they need a bit of a sweetness boost. This is your personal preference.

This smoothie can be consumed any time of day, but with that said, keep in mind there
is natural caffeine in the matcha green tea powder. You can sip it throughout the
morning or mid day, or have it as a sweet alternative to a snack.

Substituting Vitamin D Enriched Soy Milk for Water

As mentioned above, replacing water with soy milk will turn this smoothie into a nice
meal replacement perfect for substituting out a heavier breakfast or lunch. The key is to
use vitamin D enriched soy milk as the polyphenol genistein in soy acts synergistically
with vitamin D and the polyphenols in the smoothie to stimulate fat cell killing.

Note: If you don’t drink soy milk but you want to make this smoothie with some sort of
plant based milk instead of water, you can use other vitamin D fortified milks such as
almond, however you will be missing out on some of the fat killing added synergy that
soy provides with the specific polyphenol genistein.

56
FAT CELL KILLER MATCHA LATTE

Along with the fat killing smoothie cocktail you can also get fat killing benefits from a
polyphenol rich latte!

As we’ve already learned matcha green tea powder contains powerful polyphenols that
can stimulate the death of fat cells. We’ve also learned that the isoflavone genistein
from soy has been shown to work synergistically with vitamin D to cause fat cell death.
Vitamin D enriched soy milk will provide both the genistein and vitamin D working
together to kill fat cells. The combination of matcha, vitamin D enriched soy milk, and a
sprinkle of nutmeg ensure all the ingredients of your matcha latte work together to both
inhibit the formation of fat cells and kill off some of your existing fat cells. This latte also
tastes great and provides a smooth energy boost from the natural caffeine in the
matcha. The total caffeine content is approximately equal to ⅓ of a regular cup of
coffee.

57
Fat Cell Killer Matcha Latte

Ingredients:
Approximate Nutritional Facts:

• 1 tsp Matcha Green Tea Powder 90 calories

30mg of caffeine
• 1 cup Vitamin D Enriched Soy Milk
8 grams of protein
• 1 gram Stevia (1 packet)
• Sprinkle Nutmeg

Instructions:

In a small pot, warm soy milk on stovetop over medium heat, stirring occasionally. Once
milk reaches desired temperature, you can use a handheld blender to froth milk in pot,
or alternatively use a smaller hand held frother once you pour heated soy milk in your
mug.

Put teaspoon of matcha green tea powder in mug, pour warm soy milk in mug and stir
or froth. Sprinkle nutmeg on top and enjoy.

58
FAT CELL KILLER TUMERIC LATTE

Curcumin, the major polyphenol in Tumeric has been shown to stimulate apoptosis in
fat cells. As we have already learned vitamin d enriched soy milk also works
synergistically to stimulate fat cell death.

Ingredients:
Approximate Nutritional Facts:
• ½ tsp Tumeric 120 calories
• ¼ tsp Cinnamon 8 grams of protein
• ¼ tsp Ginger
• ¼ tsp Cardamom
• 1 cup Vitamin D Enriched Vanilla Soy Milk
• 1 gram Stevia (1 packet)

59
Instructions:

In a small pot warm soy milk and all ingredients on stovetop over medium heat, stirring
regularly. Once milk reaches desired temperature, you can use a handheld blender to
froth milk in pot, or alternatively use a smaller hand held frother once you pour heated
soy milk in your mug and enjoy.

60
CONCLUSION and Action Steps

I hope you are now confident that you should aim to both shrink your fat cells and then

kill them off in your problem areas for good through the process of cellular apoptosis.

The 4 apoptosis inducing factors (AIF’s) you’ve learned are:

1. Cryolipolysis

2. Sunlight Exposure

3. Targeted High Intensity Exercise

4. Polyphenols - Fat Cell Killer Cocktail and Fat Cell Killer Lattes

You can add any or all of the AIFs to your fat loss program for sustained long-term fat

loss and to specifically remove fat cells from your problem areas. Each AIF section

above has all the information and instructions you need on how to include them into

your weekly long-term fat loss routine.

Recall that shrinking your fat cells can be a very quick process, in contrast, killing fat

cells takes time, therefore do your best to stay as consistent as possible with your AIFs

for at least 8 weeks. Remember not to overdo it, with AIFs more is definitely not better.

Reducing fat cell number is a great way to help create long-term fat loss maintenance,

so think of this as not only improving your stubborn fat areas, but also in helping to

prevent fat regain.

61
With that said, I’m also including a quick action step-by-step guide here to help you plan

out how to fit the AIFs into your weekly routine. I prefer to outline these strategies on a

weekly basis as none of them need to be done every single day. Finding a way to fit the

AIFs into your lifestyle on a consistent basis is the key to realizing the benefit of killing

fat cells for good. Take some time over the next two weeks to find an AIF routine that

works for your schedule. You’ll see that it’s a relatively small time commitment for

potentially long lasting results.

62
 Targeted High-
Cryotherapy Sunlight FCK
AIFs intensity Latte
(Ice) Exposure Cocktail
Exercise
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

TOTAL

Goal 2-3 times per week, 3-4 times per 2-3 sessions per 1 per day 1 per day
max of 45 min each week for 10-15 week on non-
min consecutive days *can be substituted
for cocktail

Example chart
Targeted High-
Cryotherapy Sunlight FCK
AIFs intensity Latte
(Ice) Exposure Cocktail
Exercise
Monday √ √
Tuesday √ √
Wednesday √ √
Thursday √ √
Friday √ √
Saturday √ √
Sunday √ √
TOTAL 2/2 3/3 2/2 5/7 2/7
Goal 2-3 times per week, 3-4 times per 2-3 sessions per 1 per day 1 per day
max of 45 min each week for 10-15 week on non-
min consecutive days *can be
substituted
for cocktail

63
GLUTES AND ABS WORKOUT

Targeted High Intensity Exercise

GLUTES AND ABS

64
GLUTES
Part of building great glutes is making sure they are actually working like they are supposed to
and this means they need to activate with big, glute-focused lifts. The first superset does just this -
activates your glutes - so make sure that you focus on contracting them on every rep!

RO - rep out - as many reps as possible with good form. Try to beat the previous week’s reps
and/or weight. Use 80% of the previous set’s weight. Pauses indicate pausing at the top of the
range of motion and squeezing your butt as hard as you can… don't just pause without locking
everything in.

ABS
The abdominal component of this program increases in intensity and is designed to hit all areas of
the core region including the main abdominal muscles from top to bottom, as well as the oblique
muscles along the side of the core area.

The following 4-week program is meant to be used in ADDITION to the main training program
you are currently doing. The total volume is controlled so as to not build too bulky of a waist area.

65
WEEK 1 DAY 1

ABS
Exercise Sets Reps Rest (sec)

Bodyweight Sit Ups 3 21 60

Bent Leg Raises 3 13 60

Stability Ball Roll-Outs 3 13 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Plank (focus on 2 20s 30

squeezing butt and abs)

B Dumbbell Hip Lift 3 10 <60

(1s pause at top)

C1 Goblet Squat 3 15 0

C2 Band Walk 3 15ea <60

66
WEEK 1 DAY 2

ABS
Exercise Sets Reps Rest (sec)

Knee ups 3 13 60

Lying Leg Raises 3 13 60

Stability Ball Curl Ups 3 13 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Side Plank (focus on 2 15ea 30

squeezing butt and abs)

B Stiff Leg Deadlift 3 10 <60

(1s pause at top)

C1 Step Ups 3 12ea 0

C2 Reverse Hyperextension 3 15 <60

67
WEEK 2 DAY 1

ABS
Exercise Sets Reps Rest (sec)

Bodyweight Sit Ups 3 21 60

Bent Leg Raises 3 13 60

Lying Leg Raises 4 13 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Plank (focus on 2 25s 30

squeezing butt and abs)

B Dumbbell Hip Lift 3 12 <60

(1s pause at top)

C1 Goblet Squat 3 18 0

C2 Band Walk 3 20ea <60

68
WEEK 2 DAY 2

ABS
Exercise Sets Reps Rest (sec)

Knee ups 4 21 60

Lying Leg Raises 4 21 60

Stability Ball Roll-Outs 3 21 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Side Plank (focus on 2 20ea 30

squeezing butt and abs)

B Stiff Leg Deadlift 3 12 <60

(1s pause at top)

C1 Step Ups 3 15ea 0

C2 Reverse Hyperextension 3 20 <60

69
WEEK 3 DAY 1

ABS
Exercise Sets Reps Rest (sec)

Weighted Knee Raises 4 8 60

Hanging Swinging Knee Raise to the Side 3 5 60

Planks 1 Hold to Failure 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Plank (focus on 2 30s 30

squeezing butt and abs)

B Dumbbell Hip Lift 2 15, 1x RO <60

(1s pause at top)

C1 One and a Quarter 3 10ea 0

Goblet Squats

C2 T-Bend 3 15ea <60

70
WEEK 3 DAY 2

ABS
Exercise Sets Reps Rest (sec)

Bent Leg Raises 4 8 60

Hanging Knee Ups 2 Perform to Failure 60

Planks 2 Hold to Failure 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Side Plank (focus on 2 15ea 30

squeezing butt and abs)

B Stiff Leg Deadlift 2 15, 1x RO <60

(1s pause at top)

C1 Reverse Lunge 3 12ea 0

C2 Single Leg Hip Lift 3 15ea <60

71
WEEK 4 DAY 1

ABS
Exercise Sets Reps Rest (sec)

Hanging Leg Raises 4 10 60

Bodyweight Sit Ups 4 21 60

Feet-to-the-Bar Leg Raises 4 6 60

Planks 2 Hold to Failure 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Plank (focus on 2 30s 30

squeezing butt and abs)

B Dumbbell Hip Lift 2 15, 1x RO <60

(1s pause at top)

C1 One and a Quarter 3 18ea 0

Goblet Squats

C2 T-Bend 3 20ea <60

72
WEEK 4 DAY 2

ABS
Exercise Sets Reps Rest (sec)

Hanging Leg Raises 4 13 60

Hanging Swinging Knee Raise to the Side 4 21 60

Stability Ball Roll-Outs 4 21 60

Planks 2 Hold to Failure 60

GLUTES
Exercise Sets Reps Rest (sec)

A1 Bodyweight Hip lift 2 10 0

(2s pause at top)

A2 Side Plank (focus on 2 20ea 30

squeezing butt and abs)

B Stiff Leg Deadlift 2 15, 1x RO <60

(1s pause at top)

C1 Reverse Lunge 3 15ea 0

C2 Single Leg Hip Lift 3 20ea <60

73
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