The “BTO” Method
by daniel
What’s this “BTO” method?
BTO stands for:
Break
Transport
Oxidise
The above also represents the 3 stages of fat loss.
Stage 1: Fat Breakdown.
Stage 2: Fat Transport.
Stage 3: Fat Oxidation.
In this “BTO” method, you optimise all 3 stages. And fats suddenly start flying off your body (not literally).
(Disclaimer: What you learn now will get confusing but you only need a basic understanding)
Stage 1: Lipolysis
Think of your body as a savings account. To lose weight, you make withdrawals.
That’s the first stage. “Withdrawing” fats.
This first stage is called Lipolysis, but let’s leave it at breaking down fat cells.
It is like telling your bank you want to take money out.
Your body will release hormones that are like withdrawal slips for your “fat bank.”
The hormones tell your body to release stored fat cells into your bloodstream.
You trigger this process by releasing hormones like:
Epinephrine
Norepinephrine
Cortisol
Glucagon
Growth hormone
This will activate an enzyme to release fatty acids into the bloodstream for stage 2… exactly what we want.
How To Enhance Fat Breakdown:
Increasing epinephrine and norepinephrine
You can do this through High-Intensity Interval Training (HIIT), which will cause a spike in fat-burning hormones.
I usually do:
Sprints
Kettlebell swings
Battle Ropes
They’re responsible for some of my craziest transformations, like my Chiselled By Christmas transformation, so give it a shot.
Anyways, another way to increase these hormones is to have some caffeine or green tea extract to stimulate adrenaline release to burn fat faster.
The last way is cold exposure.
These are your ice baths and cold showers. It’ll activate lipolysis.
There will be some side effects, like crystal-clear thoughts and a sudden surge of energy.
It’s a must to include this in your daily routine.
Or better still… DO ALL THREE!
2. Reduce insulin levels
Low insulin = more fat mobilisation. (AKA you’ll speed up lipolysis and enter stage 2 faster)
Every meal with carbs triggers an insulin response.
I’m not saying you need to cut out carbs completely… in fact, that’s a BAD idea.
You can get on a low-carb or keto diet to minimise insulin levels.
And, for the last way, I don’t need to say this, but I will anyway:
AVOID SNACKING!
You’re consuming extra calories. Which, for obvious reasons, is not something you want to do…
Especially if your goal is fat loss.
Moving on to number 3.
3. Optimising enzymes produced
For this, you need to do strength training.
Which is why strength training is highly recommended for those who want to lose fat.
It increases muscle demand for fat as fuel.
It is also recommended that you take Omega-3s to reduce inflammation in the body, to improve your hormone signalling.
Stage 2: Mitochondrial Processing
This is part 2 of the BTO method:
Fat transport.
It’s scientifically called Mitochondrial Processing, but let’s keep things simple.
This is the phase where fats enter your cells,
Particularly muscle cells, and are broken down even more.
In stage 1, fats are “withdrawn” and broken down into glycerol and free fatty acids.
During stage 2, free fatty acids travel through the bloodstream before getting transported into your cells.
Once they enter your cells, they undergo more processes and are broken down into acetyl-CoA.
Which is a crucial molecule for energy production.
And —
“Cool, so how do I speed up stage 2?”
Glad you asked.
Here are 3 ways you can do it… (get a notebook and a pen)
Low-intensity cardio
Do this by carrying out Low-Intensity Steady-State (LISS) cardio.
Just pick an exercise or 2 from the list below.
Long walks
Cycling
Jogging at 60-70% max heart rate
Or… do all 3…
I personally do stair climbs and lots of walking, and it works wonders.
You can also take Mitochondrial Support Supplements like CoQ10, which makes Mitochondrial Processing more efficient.
Highly recommended but optional.
2. Optimise Fat Transport
Eat red meat, eggs, fish, and liver.
This is to speed up the metabolism and enhance the fat loss process.
3. Improve Insulin Sensitivity
Low insulin = more fat mobilisation.
To decrease insulin levels,
Carry out strength training. This also helps in stage 1 if you remember the last message.
Stage 3: ATP ProductioN
Finally, the last stage…
Stage 3: Fat Oxidation.
In simple terms: Fat burning.
This is the stage where ATP is produced.
I know what you’re thinking right now…
“What is ATP??”
And that’s a good question.
ATP is adenosine triphosphate. The body’s PRIMARY energy source.
In this last stage, the Acetyl-CoA (from phase 2) is processed even more.
The reaction produces energy.
Fats you previously stored in your fat cells have now been converted into usable energy.
This is how you speed up fat burning:
1. Fasting and caloric restriction
Doing that will cause new mitochondria to grow.
AKA, it'll speed up fat loss.
2. Red Light Therapy
You should definitely do this, because it'll enhance the production of energy like crazy.
Which means more fat is converted into energy. (exactly what we want)
3. Breathwork
You want to do some form of breathwork like Box Breathing.
That will boost oxygen delivery to oxidise fat faster. (burn fat quicker)
Also try to get as much Magnesium and B vitamins as you can because those are essential for metabolism.
And the last thing you can do is HYDRATE PROPERLY!
Make sure you're drinking enough water daily.
That’s all.
Yep, that’s everything you need to learn about the 3 stages of fat loss and how to speed it up.
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If you change nothing, nothing will change.
-Daniel