Why You’re Now Hearing From Me Here
Hey there — if you're getting this, it's because you've been following my work. I recently started sharing my writing on Substack, a platform that lets me go deeper, post more freely, and connect directly — without noise or clutter.
This week’s post is a good example of that:
“Un-Fun Facts” — the kind of truth people don’t always want to hear... until they see what happens when they follow it.
Un-Fun Facts
I cannot tell you how often I have essentially been called, “Dr. No Fun”, “Dr. Buzz Kill”, and so on. It makes me laugh because when people do follow my un-fun advice, their results are transformative. Yet, we as humans do not like to be told what to do when it's hard, and certainly do not like to do things that take away from our fun. I get it, so I thought it would be fun to give you guys a few "Un-Fun Facts” this week. These can be buzz kill items, but when put into place while you are seeking certain goals, they are meaningful, impactful, and undoubtedly transformative:
Every time you drink alcohol, you block your ability to burn fat for up to the next 48hrs. It does not matter if its 1 drink or 10 drinks. Alcohol blocks fat loss. I do not care if its wine, beer or simply vodka with a lime. There is no such thing as drinking for weight loss. Alcohol should never be a part of a weight loss program (ha). This is why I call it the ’48-hr Rule’. It sucks I know.
As a general rule, everyone should keep their starch/sugar/carb intake to <50g per day or even less if their fasting insulin is not yet healed to <3. This is equivalent to 1/2 cup of rice per DAY. Your ‘new’ carb should be primarily in the form of NON-starchy veggie till you ‘heal’ your fasting insulin. People should look at your plate and say: "Holy shit that is a lot of veggies !!!"
Starting around age 40, the majority of us will eventually die from one of four major causes: heart disease, cancer, stroke, or dementia. The common triggers for these conditions were just mentioned in #1 and #2.
COVID is no longer the headline—chronic inflammation is. Your real threat isn’t a one-time infection, but the daily habits quietly weakening your immune system.
If you are age 45 years old, you need to do your colon cancer screening. This is the MOST preventable form of cancer IF caught early. There are little to no signs of colon cancer before it's too late. Any form of screening is fine if you follow the guidelines.
Melanotan is a peptide that helps people get a deep dark tan with minimal sun exposure (that’s the fun part), but if you have skin like me which can freckle, easily, it can increase the pigmentation of those freckles and then look like you have skin cancer. You do not have cancer, but the pigmentation changes can be intense. Those who do not have this issue look amazing with Melanotan injections. (This is a prescription by the way, and only a few compounding pharmacies across the country carry it)
With fat loss, you are either in or you are out. There is no such thing as sort of on a diet. Every time you convince yourself you need a "treat", which can be daily for many, you may be sabotaging your fat loss goals. It takes at least 48 hrs of consistency to even start burning fat efficiently.
You CANNOT workout enough (most of the time) to burn adequate calories for fat loss. When exercise machines tell you how many calories you burned, cut it in half or a third. These are way overestimated. You do not lose fat in the gym, you lose fat in the kitchen unless you plan to workout 4-6 hours daily.
Alcohol is the single most toxic legal drug available to us all. A "buzz" is simply a brain injury. I love a good "buzz", but it's important to know what you are choosing to do to your brain. You only get one.
Snacking is for people who are clearly not eating enough substantive food when they do eat, are simply convinced they need it, or are using food as an emotional supporter without even knowing it. If you are over age 30, stop snacking. If you are under 30 and overweight, stop snacking. Every time you eat, you shift 25% of your body's energy towards digestion which distracts your body from other daily, necessary functions.
❤️ Tap the heart if it speaks to you — it helps others find it too.
📬 Want more? Just hit subscribe. It’s free, and you’ll only hear from me when there’s something worth your time.
No pressure — but if you stay, I appreciate you.
Kevin Hoffarth MD, IFCMP
BioFIT Medicine
YeeHaw