Oct 7, 2021
Feel like you’re hitting a plateau with your weight loss? Dr.
Stu Schaeffer has been in the fitness industry for years and he’s
on a mission to help people lose weight easier and faster than they
thought possible by unlocking the power of the body and the
thermogenic state. Find out about the food quadrant that gets your
body burning fat like a furnace and the three biggest mistakes that
people make that sabotage their fat loss efforts.
- [1:25] Dr. Stu discovered the thermogenic state in 2009 after
working with a woman who came to him to lose weight. He was still a
relatively new trainer so he thought the solution was simply to
have her reduce calories but after five weeks she hadn’t lost a
- [3:00] Dr. Stu decided to offer his services for free until he
figured out what was happening and dove into a two-week research
process. He learned about repressed metabolic syndrome, where if
you diet too long or exercise too often the body will basically
prevent fat loss completely. He put his client on the counter
intuitive “eat more, exercise less” plan and after 12 weeks she
lost over 37 pounds of fat.
- [5:30] Dr. Stu began testing the plan out on other clients and
they saw similar results. Because they were eating more, their
cravings vanished, they had more energy, and their mental clarity
- [6:20] Dr. Stu uses a tool called the food quadrant for his
clients. There are four components to nutrition: what foods to eat,
how much you eat, when to eat certain foods during the day, and
when not to. When you combine the right foods in each meal you can
enter a thermogenic state and start burning fat like a
- [8:20] Dr. Stu recalls a client who swore her hormones were off
because she had 15 pounds to lose that just wouldn’t budge. Dr. Stu
got her to her goal in 8 weeks after 7 years of her trying to do it
on her own.
- [10:05] When you get to eat a lot it’s easy to maintain because
you don’t feel the same cravings that you do on a restrictive
- [12:10] The first mistake that a lot of people make when they
are trying to lose weight is they believe they are eating healthy
but actually aren’t. When you eat fruit by itself, it has the same
impact on your body as eating a cookie. Fruit has the same insulin
response as sugar.
- [13:55] Mistake #2 is eating carbs at dinner. In the evening,
your body is getting ready to sleep and your metabolism starts
slowing down around 4pm. Eating carbohydrates at dinner is like
pumping raw energy into your body, and since it can’t be used, it
gets stored as fat.
- [15:30] You become more insulin-resistant towards the end of
the day. This is why you need to eat different foods in the morning
than you do in the afternoon or evening.
- [15:50] The third mistake that many people make, especially
women, is not eating a complete protein in every meal. Different
foods have different types of proteins, which is why a lot of
vegetarians and vegans struggle to get enough complete proteins in
- [18:30] Getting into the thermogenic state is very enjoyable
because it gives you a lot of flexibility in what you can eat. In
the thermogenic state, you literally become warmer. The main
components of getting into this state are nutrition, weight
training, and cardio.
- [20:20] A study done in 1997 looked at what the optimum amount
of exercise was for health and fat loss. They found that three days
of weight training for 30 minutes each day was the peak, and when
you exercised more frequently it actually worked against you.
Simple straight forward exercises yielded the best results.
- [22:05] When you weight train and do cardio for a total of 3
hours a week and combine that with the four quadrants of nutrition,
your body goes into a thermogenic state and your body starts
burning fat and preserving muscle.
- [22:40] A lot of women say they don’t want muscle and just want
to look toned and tight, but that’s exactly what weight training
- [26:15] For most people, a simple approach is best. To keep
things fresh, it can be as subtle as changing the order of the
exercises you do or the style. The body also tends to acclimatize
to eating the same foods all the time, so try eating a different
kind of fish or switch from chicken to turkey. You don’t have to
make huge changes to see results.
- [29:40] A good coach will look at you and customize a plan for
you. There are three elements that need to be part of that plan for
it to work: will it work, do you like it, and does it fit your
lifestyle? Without those three, either you are not going to get
great results or you won’t be able to maintain your results.
- [32:00] One of Dr. Stu’s clients was eating one meal a day, not
feeling hungry, but couldn’t lose weight despite trying for 8
years. The plan was to ease into eating more, and exercising
lightly because they were suffering from extreme repressed
metabolic syndrome. Once the body starts functioning the way it’s
supposed to, everything starts normalizing.
- [34:25] The most common mistake that people make is counting
calories. Even trainers and coaches make this mistake. You have to
find the right coach who understands how hormones and the body
really work if you want to see results. Good coaches make tweaks to
your plan in real time.
Mentioned in this Episode:
Always seek the advice of your own physician or qualified
health professional before starting any treatment or plans.
Information found here and results are provided for informational
purposes only and are not intended to replace a one-on-one
relationship with a qualified healthcare professional and are not
intended as medical advice.