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Prime Biology

@PrimeBiology

Aug 10 • 14 tweets • 5 min read • Read on X

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Getting lean is stupidly simple.

They made it confusing so you'd keep buying meal plans and fat burners.

Here are 9 things I did to lose fat without tracking a single calorie🧵:

1. Prioritize protein at every meal.

Protein boosts satiety and requires the most energy to digest (thermic effect).

It keeps you full, curbs cravings, and preserves lean muscle while cutting fat.

No tracking. Just eat a fist-sized portion every time.

2. Build muscle with resistance training

Muscle tissue burns calories around the clock, even at rest.

More muscle = higher resting metabolic rate.

Lift 3–4x per week. You’ll burn fat in your sleep.

3. Sleep 7–9 hours every night (and take magnesium)

Sleep regulates leptin, ghrelin, and insulin.

Just one night of poor sleep increases hunger and glucose levels the next day.

Magnesium helps you relax and stay in deep sleep longer.

Fixing my sleep fixed my cravings.

Here's some great Magnesium Glycinate gummies.

They're good quality, third-party tested, and very easy to consume.

Try them here:
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4. Eat in an 8–10 hour window

Time-restricted eating improves insulin sensitivity and amplifies fat burning.

You don’t need to count...

just compress the window and cut late-night snacking.

Start your first meal later, stop eating earlier.

5. Walk 10k steps daily

Walking lowers cortisol, balances blood sugar, and increases fat oxidation.

It keeps insulin low and energy high, without stressing your body.

It’s the simplest metabolic cheat code on Earth.

6. Cut out liquid calories

Juice, soda, even “healthy” smoothies spike glucose without filling you up.

They silently sabotage fat loss with zero satiety.

Water, black coffee, and tea only.

Game changer.

7. Take berberine before high-carb meals

Berberine mimics metformin, improving insulin sensitivity and blood sugar control.

It helps shuttle glucose into muscle, not fat.

500mg before your biggest meal can make a visible difference.

If you are looking to try Berberine, I've found a great, common, reputable source.

It's 100% natural, high quality, and optimized for absorption.

Find it here:
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8. Walk after meals

A 10-minute walk after eating cuts post-meal glucose spikes in half.

This keeps insulin low and fat burning on.

Stack this with berberine for a lethal combo.

9. Cut processed seed oils

Seed oils wreck your mitochondria and inflame your fat-storing hormones.

They’re in nearly all packaged foods.

Stick to olive oil, avocado oil, and grass-fed butter.

You’ll feel it fast.

No gimmicks. No spreadsheets.

Just real habits that rewire your metabolism.

Fat loss doesn’t need to be complicated...

Simplicity works when it’s strategic.

https://twitter.com/1461035918547112104/status/1954535781697208709

I strive to help you better understand your body and take steps towards better health.

Follow @PrimeBiology & share this thread.

Upgrade your health, increase your longevity.

This is where science meets self-mastery.

https://twitter.com/1461035918547112104/status/1954535781697208709

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More from @PrimeBiology

Prime Biology

@PrimeBiology

Aug 7

If you crave sugar every night...

It’s not about willpower or sweets.

Your body is sending a signal.

Most people miss it.

Here's 8 deeper reasons—and how to stop them for good🧵:

Every night you say: “That’s it. No more sweets”.

Then 9PM hits and you’re in the kitchen hunting chocolate like a bloodhound.

This isn’t a lack of willpower.
It’s a misread signal.

Here are 8 real reasons this happens:

1. You’re low on dopamine

Dopamine is about reward and motivation.

If your day felt dull or draining, your brain wants stimulation.

Sugar gives it fast.

Not because you’re hungry... but because you're bored or burned out.

Read 15 tweets

Prime Biology

@PrimeBiology

Aug 6

In 2025, cravings are manufactured.

But they trained you to blame willpower... not blood sugar spikes.

Here are 11 tools to kill cravings and take back control🧵:

1. 30g of protein within 60 minutes of waking.

Your morning cortisol spikes appetite.

Add refined carbs? You’re hooked all day.

But hit 30g protein?

Cravings drop by 60%, and ghrelin (your hunger hormone) gets suppressed.

2. 1 tsp of Ceylon cinnamon with your highest-carb meal

It mimics insulin and slows digestion.

Studies show it cuts glucose spikes by 29%.

That means fewer crashes, more satiety, and dramatically fewer cravings.

And it tastes better than vinegar.

Read 16 tweets

Prime Biology

@PrimeBiology

Aug 4

They lied to you about fat loss.

They told you to eat less and move more...

But ignoring hormones and metabolism destroys real results.

Here are 10 ways to burn fat efficiently without starving🧵:

Most fat loss advice is 20 years behind the science.

It ignores biology.
It ignores hormones.

And it keeps people stuck, hungry, and confused.

This thread shows you how to work with your body, not against it:

1. Stop eating 6 times a day.

Every bite spikes insulin (the hormone that tells your body to store fat).

Keep insulin low, and your body finally burns fat instead.

That’s one hormonal lever no one talks about.

Read 15 tweets

Prime Biology

@PrimeBiology

Aug 3

If your blood sugar spikes all day, your fat-burning switch stays off.

Most people treat symptoms instead of fixing metabolism.

Here are 10 ways to reset blood sugar and unlock fat-burning again🧵:

1. Start your day with protein, not sugar

Most people start the day spiking insulin (cereal, toast, or a smoothie).

A high-protein breakfast (30g+) increases GLP-1, stabilizes glucose, and reduces cravings for 24 hours.

Think eggs, not instant oatmeal.

2. Prioritize deep sleep like your life depends on it

Because it does.

One night of poor sleep makes you insulin resistant the next day, by up to 33%.

Fat loss becomes nearly impossible when sleep is compromised.

Read 15 tweets

Prime Biology

@PrimeBiology

Aug 1

Everyone over 30 blames aging for their weight gain.

But the truth?

It’s decades of insulin spikes from processed junk and snacking.

Here are 10 habits to reverse insulin resistance and burn fat again🧵:

1. Cut out liquid calories.

Juice, soda, frappes... even “healthy” smoothies.

They slam your pancreas with glucose, triggering massive insulin surges.

Water, coffee, tea = yes.

Anything with sugar? It’s keeping you fat.

2. Eat protein first at every meal

The order you eat matters.

When protein hits your gut first, it blunts the blood sugar spike from carbs.

You’ll feel full faster, crave less, and keep insulin steady.

Protein first. Always.

Read 15 tweets

Prime Biology

@PrimeBiology

Jul 28

You were told to eat heart-healthy grains and low-fat snacks.

Now your blood sugar’s a mess and your body fat won’t budge.

Here are 10 ways to reset insulin and lose weight naturally🧵:

2. Cut seed oils before you cut carbs

PUFAs (like soybean or canola oil) wreck insulin signaling.

They block key receptors and make your cells insulin-resistant, even on a “healthy” diet.

Studies show just 4 weeks of intake can spike insulin by 35%+ after meals.

1. Start your day with high protein, high fat, and ZERO sugar

Breakfast is your metabolic tone-setter.

High-sugar spikes insulin early and crashes blood sugar by noon.

A protein/fat-first meal flattens glucose curves, improves focus, and reduces cravings for 24+ hours.