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For every 10 people who try to get lean, only 1 of them will get lean and manage to keep their lean physique for good. Why? Because most people rely on quick fixes that eventually fall apart, instead of building daily habits that make fat loss stick. I’ve narrowed the answer to how to get shredded down to just 5 simple daily habits. By mastering these habits myself, I recently got down to 11% body fat, and getting lean felt almost automatic. In this video, I’ll show you how to do the same. No gimmicks, no fluff. Just real, research-backed methods to help you get a lean body and stay lean. Click below to try the BWS+ app for free for 2 weeks, no strings attached: https://builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Follow the fat loss experts I interviewed: Dr. Mike - @RenaissancePeriodization Alberto Nunez - @Team3DMJ Dr. Eric Trexler - @MASSResearchReview How to get shredded habit 1: increase your energy flux. Turns out, the leanest people in the world often eat more calories while maintaining less body fat. Why? Those with a lean body are being more active, being less sedentary. And because of that, they're able to match their energy balance effectively even though they're on a higher calorie diet. But a “highly active” lifestyle doesn’t mean you’re doing a crazy amount of cardio every day. All the experts I spoke to emphasized the power of plain old walking and just getting enough daily steps in. So here’s what I do. I already lift weights 4-5 times a week. But I also make sure I’m taking at least 8,000 to 10,000 steps a day. The second habit you need to get lean: self-monitoring. But with so many things you could track, how do you know what’s actually worth paying attention to? Rank 1 by a long shot is body weight. The second most important thing is macros because your macros, protein, carbs, fats, and then obviously calories derived from that are the real big working gears of your diet, and they're going to have a huge effect on your results. And then rank 3 is steps. Outside of doing them for a good health effect, they’ll also potentiate your fat burning a little bit. Another thing to look for is the way your clothing fits. But to avoid overwhelming yourself, start simple. Begin with just 1 habit: tracking your body weight. Once you’ve got that down, move on to tracking your nutrition. But as powerful as those first 2 habits of getting lean are, you won’t see the results you’re after if you neglect sleep. Sleep is such a critical component of keeping muscle on your body and getting the fat off that it is what I call an absolute non-negotiable. But it’s not just about sleep quantity. Despite equivalent hours of sleep per night, Dr. Eric Trexler found that the leaner folks reported that they were less frequently feeling tired, sluggish, and sleepy throughout the day. So, you need to improve both the quantity and quality of your sleep. If you're serious about achieving a lean physique, here’s what I’d recommend you do. First, try to stick to a consistent sleep schedule. Next, watch your caffeine intake, especially in the afternoon and evening. Next, figure out how much sleep you need by spending 1-2 months being consistent with your bedtime and letting yourself wake up naturally without an alarm. That’ll help you find your ideal sleep duration. And lastly, if your lifestyle makes it hard to get enough sleep at night, naps can be a game-changer. But even with enough sleep, it’ll feel nearly impossible to get lean if you’re not eating the right foods. Start with a high-quality protein source. Think eggs, fish, yogurt, or chicken, roughly the size of your palm. Next, add 1-2 servings of fruits or veggies to most of your meals. These fiber, nutrient-rich foods will prevent you from getting hungry shortly after eating. Lastly, complete your plate with whole grains. Examples include potatoes, brown rice, oats, and/or healthy fats like avocado or nuts. Exactly what and how much you add here will vary depending on your calorie target for the day. The final habit you need to achieve a lean physique: set goals with a hierarchy. The first layer starts with your why. This is your big-picture goal. Layer 2 is your what. Think of these like the categories that make up your transformation. For example, eating healthier and sleeping better. These goals give you direction but still leave room for flexibility. Layer 3 is the how. This is where you apply the habits we went through earlier to lay out your daily routine to achieve your big-picture goal. This shifts your focus away from the outcome, like “losing 20 lbs of fat”, to the daily process that will inevitably get you that result.  Timestamps: 0:00 - Why Habits Are Key to Get Lean 0:38 - Habit 1: Increasing Energy Flux 5:40 - Habit 2: Self-Monitoring 9:00 - Habit 3: Sleep Quality & Quantity 12:47 - Habit 4: Build High Quality Meals 16:44 - Habit 5: Create a Goal Hierarchy

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The ketogenic diet, commonly known as the keto diet, has gained immense popularity in recent years for its promise of rapid weight loss and numerous health benefits. This high-fat, low-carb diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats, leading your body into a state of ketosis where it burns fat for fuel instead of glucose. While the keto diet may have originated as a medical therapy for epilepsy in the 1920s, it has since been adopted by individuals seeking to lose weight and improve their overall health.

The Relationship Between the Keto Diet and Shark Tank

One unexpected platform that has contributed to the widespread popularity of the keto diet is the hit television show Shark Tank. The reality show features entrepreneurs pitching their business ideas to a panel of wealthy investors, known as “sharks,” in the hopes of securing funding and mentorship. Over the years, several keto-related products have been featured on Shark Tank, helping to bring the diet into the mainstream and fueling its growth in the health and wellness industry.

One of the most notable success stories to emerge from Shark Tank is that of the brand “KETO//OS,” a line of exogenous ketone supplements developed by Prüvit. In 2017, Prüvit founder Brian Underwood appeared on Shark Tank to pitch his innovative ketone drink, which claims to enhance energy levels, focus, and fat loss by putting the body into a state of ketosis more quickly and efficiently. The sharks were impressed by the product, and the company has since experienced exponential growth, becoming a market leader in the keto supplement industry.

Another keto product that received a major boost from Shark Tank is Nui cookies, a line of low-carb, sugar-free cookies that cater to individuals following a ketogenic lifestyle. Founders Kristoffer Quiaoit and Victor Macias appeared on the show in 2018, seeking funding to expand their business and bring their delicious keto-friendly treats to a wider audience. The sharks were impressed by the taste and nutritional profile of the cookies, ultimately investing in the company and helping Nui cookies become a household name among keto dieters.

Shark Tank has also featured success stories in the world of keto meal delivery services, such as the popular brand “Keto Chow.” Founded by Chris Bair, Keto Chow offers a convenient and customizable way for individuals to maintain a ketogenic diet with delicious meal replacement shakes. The brand gained visibility after Bair pitched his business on Shark Tank, leading to increased sales and recognition within the keto community. The exposure from the show helped Keto Chow attract new customers and expand its product offerings.

Overall, the relationship between the keto diet and Shark Tank has been mutually beneficial, with the show providing a platform for innovative keto products to reach a wider audience and gain credibility within the health and wellness industry. As the popularity of the keto diet continues to rise, it is likely that we will see more keto-related products featured on Shark Tank, further solidifying the diet’s place in mainstream culture and driving its continued growth and evolution.

FAQs About the Keto Diet and Shark Tank

1. How has Shark Tank contributed to the popularity of the keto diet?

Shark Tank has featured several keto-related products, such as KETO//OS, Nui cookies, and Keto Chow, which have helped bring awareness to the benefits of the keto diet and make it more accessible to a wider audience. The exposure from the show has led to increased sales and recognition for these products, fueling the growth of the keto industry.

2. What are some key benefits of following the keto diet?

The keto diet has been shown to promote weight loss, improve blood sugar control, increase energy levels, and enhance mental clarity. By restricting carbohydrate intake and increasing fat consumption, the body enters a state of ketosis where it burns fat for fuel, leading to rapid fat loss and numerous health benefits.

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3. Are there any potential drawbacks to following the keto diet?

While the keto diet can be effective for weight loss and improving certain health markers, it may not be suitable for everyone. Some individuals may experience side effects such as keto flu, constipation, or nutrient deficiencies when first starting the diet. It is important to consult with a healthcare provider before making any significant changes to your diet.

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