The Dr Pompa Podcast
Dr. Pompa Solo: This 10-Minute Hack Burns Fat For 36 Hours Straight
14 Feb 2026
Chapter 1: What is weight loss resistance and why does it happen?
you want to lose weight but you seem like you just can't despite changing your diet all the exercise that last 10 pounds won't come off you know maybe it's a stubborn belly fat or hip fat leg fat whatever it is okay this is the episode for you because i was asked the question what would i do so that's what i'm going to tell you this is what i would do And this is what I do at age 60.
Admittedly, I lost the six pack, right? So, you know, no doubt I have to pay more attention at 60 than I did at 30 for sure. Although I'm healthier at 60 than I am at 30. Okay. Weight loss resistance. What does that even mean? There was no such thing. Meaning people just change their diet, you know, back in the old days, if you will.
they would lose weight they would take out the processed food eat less sugar less carbs weight would come off no problem now some of you are blessed and if you did that you would lose weight but many people do that and they can't lose weight aka weight loss resistance how about the people that spend hours and hours in the gym and they still look at themselves in the mirror and go oh
What am I looking at? I remember when, right? And it just seems like it doesn't come off. Does more time in the gym work? It doesn't. You figured that out, many of you. Or what about eating the perfect diet if there is one? Oftentimes that doesn't work. I'm going to tell you a surprising reason for that. When nothing, nothing, nothing works, Dr. Bamba.
I've done everything you say because I've even followed you and still doesn't work. Well, I'm going to tell you why. And I'm going to tell you an answer and something you can do. So hang on for that. But let's start with the majority of people that, you know, you seem to fail on diets. And I want to say this upfront, it's not your fault.
And I mean that because what's happening is, is that there's something hormonally going on. I would say potentially I'll make it simple. potentially three things that are happening hormonally that why weight loss becomes really hard and even sticking to diets becomes hard.
So if you're somebody who just keeps failing because you have to eat the food, they have to have the sugar or you just keep wanting to eat all day, not your fault. It is in fact a hormone challenge. I wanna start with a hormone called leptin. Okay, but leptin is one of the fat hormones. I'm going to talk about a lot of them.
And I'm going to tell you, by the way, in this episode, I'm going to tell you what diets I would do.
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Chapter 2: How do hormones affect weight loss efforts?
I'm going to tell you what peptides I think are safe to do. So hang in there for that. And what exercise, I said that. I'm going to tell you some dietary strategies as well. So hang in there. But I want you to have this concept first of why so many people today have weight loss resistance. Okay. First of all, I'm gonna draw a funny human, okay? Can I draw a funny human?
And the reason I'm drawing a funny human is because I don't know how to draw a non-funny human. I have people laughing in the background here. There's arms, there's a face, there's a nose, and there's a mouth, okay? Better human. Okay, now, I don't know how to draw belly fat, but that's what we're gonna attempt to do.
We're gonna put a little belly button in there, and we're gonna put a lot of little fat cells in there, okay? So that's a person getting fat. Does that look like a person getting fat? Probably not, okay.
but it is because i just told you that it is if you're listening to this imagine a little stick figure and imagine me drawing a stick figure with a little belly with a bunch of fat cells in it okay so you can work with your uh your imaginations okay and here's the cool thing about how good god designed our bodies the more fat cells we start to gain now let me ask you a question you think it's important to have fat cells you're darn right it is because it's stored energy that we need for survival so when we're not eating
Even at night as you're sleeping, your body can reach into those stores and break them down into usable energy, right? So very important that we have fat. The fat is not the enemy, although it becomes the enemy when we don't like how much we have. But we have a feedback mechanism in place so we don't store too much, but we store the perfect amount.
The problem is when something happens with this mechanism. Okay, so the more fat cells you gain, there's a hormone that's released called leptin. Now I'm going to draw an arrow to the brain and I'm going to put leptin, that's L-E-P-T-I-N,
okay so leptin is the hormone produced by fat cells that tells your brain to start burning more fat for energy and it tells your brain to slow down eating meaning it helps you control appetite now there's another hormone called ghrelin that works in your gut to help control appetite but all these hormones work in synergy but leptin is the boss here So more fat cells, more leptin.
Leptin then signals a place in your brain called hypothalamus. Okay, that's kind of your control tower. That's your like antenna of all your hormones. And then the hypothalamus signals your pituitary, your pituitary, your thyroid, your thyroid, you know, on down, right? So all your hormones, this control tower,
hypothalamus pituitary sits in the center of your brain and this little antenna receives the message that we have more leptin. So what does it do? It sends a signal, up regulates all these other hormones and it up regulates
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Chapter 3: What role does leptin play in weight management?
Well, that's been repeated many times. So what's actually happening? So let me give you a view of what that looks like. You could get on a treadmill. You could do this outside too. You could do it in the steps in your house, for goodness sakes. or you could do it with two dumbbells standing in the middle of your room.
All you have to do is run on that treadmill, if you will, for at least 30 seconds, a minute if you get in better shape. Maybe it's a minute and a half if you get in really good shape, but you go all out, so to speak, to the point. How do you know if you go hard enough? You're huffing. You're huffing. That means you went anaerobic. That means you're burning only sugar for energy.
You're not burning fat. So how is this good? I'll explain in a minute. You're burning all that stored up sugar. And then you rest for two, three minutes, get your wind back. Oh, and by the way, if you can talk to the person next to you, you didn't go hard enough. So you do your rest up and you do it again and you do it again. And you do it three times. It takes about 10 minutes.
If you're resting two or three minutes in between, do the math, but it's close enough. But the point is that's, you can do that three times a week. And that's what the study should works the best. That's high intensity training. Now the
more shape you get in maybe you do some more sets but you don't need a lot and yes oftentimes you can take 10 pound dumbbells and you do squat thrusts where you squat down and then bring them over your head as you come up curl them up over the head as you come up squat back down bring the weights down as you come up the weights come up over the head and you just do that as fast as you can until what you're huffing and puffing for a minute 30 seconds to a minute and rest
It's the same thing. You can reinvent this a thousand ways, but the idea is to go anaerobic where your body's only burning sugar. Well, wait a minute. We were taught to stay in the fat burning zone, keep the heart rate lower and burn the fat for energy. It's true. If you're on the treadmill for an hour and you keep the heart rate lower, you will burn fat for most of that hour.
Very little amounts, but you'll burn fat.
here's the what the study showed for the next 36 hours after you do high intensity training and you just burn up all that sugar and glycogen because it's stored in your liver and it's stored in your muscles and your body just releases all that energy that it's stored up and you burn it up guess what it does for the next 36 hours even when you're sitting on the couch even when you're sleeping at night yeah it's burning your fat to replace it why because fight or flight survival's number one it has
to have that stored sugar that stored carbohydrate in the muscles why because it needs to run for your life if it has to so it will take from the stores primarily and restore that stored sugar to save your life so would you rather burn fat for 36 hours or for the hour on the treadmill
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