February 23, 2020
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TRIATHLON Training for WEIGHT LOSS Pt. 1: Fat Burning Breakfast

– Hey what’s up Trainiacs,
Triathlon Taren here.
If you are taking up triathlon as part
of a lifestyle change, which
I know a lot of you are,
and you’re looking to maybe
lose a little bit of weight
and get a little bit more
healthy, what we’re gonna do
over the next four videos is
we are going to talk about
start to finish, and include
an accompanying free program
that you can do over the
course of these four videos,
and four days that will
help you lose weight.
(exciting, fast techno music)
Now before I get into this
video, I want to explain
my premise and sort of
philosophy about weight loss.
If you take a look at my Instagram photos,
you’ll notice that I’m not totally ripped.
That’s because I am
naturally like you are,
I’m a normal person.
I’m not built with an eight pack,
I actually used to weigh 215 pounds.
And how I’ve managed to
lose weight is in the face
of naturally being a heavier individual.
So you might look at me and be
like, what does this guy know
about weight loss, but I
know a lot about weight loss,
having lost about 60 or more pounds
over the course of the last 10 years.
And I’m now able to keep it off
without it ever feeling like a diet.
Also, disclaimer, I’m not a
nutritionist, I’m not a doctor,
I just play one on the internet.
So if you are looking at
applying any of these principles,
certainly consult a physician,
a qualified nutritionist,
we’re just giving you some ideas here.
Now let’s get started
with how to start your day
before a morning workout in such a way
that encourages you to lose weight,
and particularly lose fat.
When we wake up in the morning,
because we haven’t eaten
for upwards of eight, nine, ten hours,
we’re in a fat-burning mode.
We don’t have carbs or glycogen
in our muscles and our liver
that are easy to access.
Our body, however, will
always want to use carbs
as its preferred source of fuel
because it assimilated
quickly into our bloodstream,
it’s easy access.
We don’t really want that.
We want to be able to access
fat so that we get leaner,
we get lighter.
So what I’m gonna give you
here is the morning drink
that I have before a workout,
that encourages my body
to stay in a fat burning mode.
You might have heard
of Bulletproof Coffee.
That is a very big, popular morning drink
for a lot of keto proponents.
I am going to recommend kind of a take
on the Bulletproof Coffee,
and there are a few reasons
way I don’t follow it exactly.
Now the few reasons are
number one, I don’t like
drinking coffee all day.
It has basically energy benefits,
but it doesn’t have
necessarily health benefits.
Secondly, Bulletproof Coffee
recommends that you eat
a ton of butter.
I am not a big fan of having
a ton of animal products,
because I have a history
of heart health issues
in my family.
Think that you can make
some very easy substitutions
to basically have all the
benefits of a Bulletproof Coffee,
while adding additional health benefits.
So we’re gonna make that right now.
I start with about a
cup of some type of milk
that is not dairy milk.
Dairy tends to not sit quite
right for a lot of people,
so we’ve got cashew milk,
we’ve got almond milk,
sometimes I use oatmeal milk,
coconut milk, rice milk,
doesn’t really matter basically.
Anything besides traditional dairy milk.
Sometimes I mix and match
between two of them.
Also, the traditional Bulletproof Coffee
doesn’t necessarily include
a whole lot of protein.
If you’re looking at
maintaining muscle mass
but not adding a ton of calories,
I like adding a heaping
tablespoon of gelatin.
This is basically collagen,
this has been proven
to go right into your joints.
As endurance athletes, we
end up just beating the tar
our of our joints.
We get a little bit of protein
to maintain muscle mass,
and it ends up helping out our joints.
I like to add a couple drops of Vitamin D.
If you live anywhere that
is even slightly wintry,
you are going to be likely
Vitamin D deficient.
Vitamin D deficiencies
lead to a lot of issues
with hormones, particularly testosterone,
which increases body fat,
makes it harder to lose weight,
so I add about four or
five drops of Vitamin D.
And then as a substitute for the butter,
I use either sunflower seed
butter or almond butter.
Doesn’t really make a difference,
but I like to switch up
what I’m eating day-to-day,
so that I’m getting the
same overall benefits,
but I’m not just eating the
same thing every single day,
developing potentially
autoimmune deficiencies
to certain types of foods.
So I’m always trying to mix things up.
Then I add, this is very traditional
with Bulletproof Coffee, is MCT oil.
This is like shelf stable and
cooking stable coconut oil.
That’s normal with Bulletproof Coffee.
Now here’s the biggest change that I make,
I’ve been using Four
Sigmatic mushroom coffee
for the last year or so.
I started using it when I started feeling
like I was becoming addicted to coffee,
and there weren’t really that
many health benefits to it
besides just giving me
a big surge in energy.
Also, at the end of the day,
starting to get like that acidy feeling,
so I wanted to drink coffee
but it’s not like it
really even tasted good.
Four Sigmatic mushroom
coffee, which is this here,
only has 50 milligrams of
caffeine which is anywhere
from about a quarter to half as much
as is in a typical cup of coffee.
And then in addition to that,
you get a lot of health benefits
that are being found in
mushrooms these days.
This one is just the straight-up coffee,
and I’ll flip between this one,
which has about 50 milligrams of cordyceps
but it has the caffeine and the cordyceps
to give you energy, and just
the straight-up cordyceps,
which has 1,500 milligrams
of cordyceps and no caffeine.
So I’m looking at getting
sort of a burst of energy
to get to that next workout,
but again getting more health benefits
than just overall coffee and
being able to have options
with the way that I’m
gonna get that energy.
If you’re interested in
getting Four Sigmatic,
I’ve arranged a deal with them
that if you go to
you can get 15% off of
any of their products.
And that is an affiliate
link so it does help us out.
If you just end up going
to foursigmatic.com,
not remembering that unique URL for us,
you can enter triathlontaren
as a coupon code,
still get that 15% off.
But this is what I use
for my Bulletproof Coffee
every single day for all those reasons.
Oh, and they’ve also got hot
cocoa, which is delicious.
They’ve got Lion’s Mane for mental acuity,
they’ve got Chaga for immune function,
all good stuff people.
So today, I am going to use the cordyceps,
basically just because I’m running low
on the straight-up mushroom coffee.
Top the rest of that up with
water, blend this sucker up.
(blender running)
After I’ve made it the night
before, I put it in the fridge,
(fridge door closing)
and I’ve got to give it
a shake the next morning,
or if I’m making it in the
morning, I still drink it cold.
I find that it tastes best cold, by far.
So I end up having that drink before
just about every single
workout that is under
about an hour and a half,
because I don’t need
a huge amount of carbs.
And there are a lot of benefits to this
that science has shown
and that I’ve found.
Personally, I’ve found that
I’m lighter, like weight-wise.
I also feel lighter for the workout
because I don’t have a big
mass of food in my stomach.
But I get a nice, sort
of a kick of energy,
but it’s not a surge of energy.
Fair warning, what you’re gonna find
if you start taking this,
is that it’s gonna take you
about three to four weeks
to get used to fueling off
of fat as opposed to carbs
because your body is
going to want to use carbs
as opposed to fat.
Takes little while the train that way.
Once you do end up getting
your body trained that way,
it’s got a huge amount of benefits.
In addition to being lighter,
you’ve also got less
chance of bonking in a race
because your body all of a
sudden knows how to use fat
and your fat stores during
the middle of a race.
And it keeps your blood sugar low.
You don’t have that big spike,
which ends up resulting in a crash.
And that crash is what often
results in hunger pains
throughout the day,
causing people to overeat.
So there you go, thank
you to Four Sigmatic
for its sponsoring this video.
As I mentioned before, if you
want to get some Four Sigmatic
for your Bulletproof Coffee,
go to foursigmatic.com/triathlontaren
or use triathlontaren as a coupon code.
And if you want to get
the entire free resource
that I’ve put together
for how to lose weight
with triathlon training,
go to triathlontaren.com/weightloss.
It’s free, punch in your email address
and you’ll get a bunch of calculators,
you’ll get a bunch of tools and resources
that are going to help you
learn how to exactly lose weight
while not really feeling
like you’re dieting
so that you can keep that weight off,
and turn triathlon and healthy
living into a lifestyle.
Thank you for watching, if
you aren’t already subscribed
and you want to make sure you do not miss
the next three days of weight loss videos,
tomorrow I’m gonna be
talking about how intense
you should be working out to
lose weight through triathlon,
hit the subscribe button below.
If you are already subscribed,
hit me up in the comments below
with your weight loss story.
See you tomorrow.

Randall Smitham



  1. Tim Krueger Posted on February 12, 2018 at 10:42 pm

    I’ve been the same weight for 3 years! I MUST DROP 20 pounds and the scale is not moving!

  2. J7 A26 Posted on February 12, 2018 at 11:00 pm

    Im really good at losing things… I have lost keys, lost money, , lost my back pack with books back in school, and even lost my car in a parking lot once (I found it again the next day)… but I cant seem to be able to loose the extra 25 pounds I haul around everyday…

  3. David Matthews Posted on February 12, 2018 at 11:16 pm

    Cool intro!

  4. Chad Conner Posted on February 12, 2018 at 11:16 pm

    Ordered some tea today. Let's see how this tastes!

  5. Yuki Hiro Posted on February 12, 2018 at 11:38 pm

    People can't handle cows milk because we aren't baby cows lol

  6. Ihab Rashad Posted on February 12, 2018 at 11:42 pm

    Bike training is my catchup on TriathlonTaren days!

  7. ObiwanSchinobi Posted on February 13, 2018 at 12:02 am

    Pretty much skinny AF since birth. The only problem I ever had in regards to weight was putting some extra kilos on 😜.
    I tried simplified version of this (curtesy of you, Taren) with tea, since I don’t drink coffe and it felt nice. I call it bulletproof green tea. But I kind of need to eat solid food in the morning or I pee all the time. Bladder problems. 🙁😛

  8. John Lidington Posted on February 13, 2018 at 12:05 am

    So if you have a long workout do add anything else to get you through or ?? And cool intro to the video

  9. ObiwanSchinobi Posted on February 13, 2018 at 12:07 am

    Say, Taren, completely of topic, but since video is “fresh” and you might see this; what do you think about cross training during the winter by cross country skiing. I mean as a Canadian, you sure get your fair share of snow.
    Here in Slovenia I hear Quite a lot of triathletes doing that.
    Thanks for all your work.

  10. Michael Lord Posted on February 13, 2018 at 12:12 am

    I am excited for this series. Go away fat go away….

  11. Gilles Lafrance Jr Posted on February 13, 2018 at 12:12 am

    Yeah the old Triathlon Taren is back and now with a new intro, way cool, please no more science experiments like the Garmin 920 and the wheel hub. Can't wait for the other three videos and congrats, almost at 30K subscribers, go Taren go…..

  12. logantbonefranks810 Posted on February 13, 2018 at 12:13 am

    Last July I was 201lbs with a sprained knee. Discovered Triathlon and this channel and dedicated myself to getting back in shape. Watched your videos and the Kona coverage and got hooked on the idea of doing triathlon. I am currently 165lbs and signed up for three half marathons this year for my local areas half marathon "triple crown." Itching for May of 2019 so I can graduate school and buy a bike and start paying for a pool membership! This channel (and Lionel Sanders) has been the original and biggest motivators for me!

  13. Frank DiMaria, Jr Posted on February 13, 2018 at 12:26 am

    Taren, how long before your morning workout do you have this drink?

  14. Danny Guardiani Posted on February 13, 2018 at 12:29 am

    While at university my nutrition was terrible. This was based primarily on my $0.45/day food budget… peanut butter and mac & cheese are cheap but not great for the waistline. Factor in work and a heavy school load and I had no time for any type of physical activity other than walking a couple miles to class twice a day. And not to mention the nasty little drinking habit I was culturing.

    So the equation looked like: poverty + no spare time + burgeoning alcoholism = 205 lbs on a 5’ 9” frame.

    I graduated, got a job, got a touch smarter on nutrition, but unfortunately kept and worsened the drinking. This lead to some weight loss, but not much.

    After a few years of that I discovered running. That’s when things completely did a 180. I dropped the drinking starting focusing on getting faster and fitter. Then I started lifting. Then cycling and swimming. Nutrition became my middle name. Now triathlon is the biggest part of my life other than friends and family. The end result is I’m 70 lbs lighter at 10% body fat.

    I say this not to garner any laudatory attention, but to say it’s possible for anyone.

    The great thing is I’m not special. I’m not a naturally freakish athlete. If I even look at a doughnut I gain a pound. I certainly worked hard and had some support along the way, but it was nothing special. All things are possible. Never give up.

  15. muzzammil mia Posted on February 13, 2018 at 12:39 am

    Can we still use dairy milk instead of almond milk and cashew milk ?

  16. Paul Melde Posted on February 13, 2018 at 3:08 am

    Taren, what is your opinion on fasted work-outs first thing in the morning?

  17. Jennifer M Posted on February 13, 2018 at 4:34 am

    Great video! I'm looking forward to the other ones.

  18. K.mersch Posted on February 13, 2018 at 4:59 am

    Have you found you feel a lot better switching to Mushroom Coffee? and also how do you feel using the Collagen Hydrolysate for your joints?

  19. Jordi T Posted on February 13, 2018 at 6:48 am

    Hi Tarren, relay like the new intro. I think you will address some new tri group with this topic. Nice job and keep up the good work! Cheers from Amsterdam.

  20. Kaitlin B Posted on February 13, 2018 at 6:55 am

    as someone who followed keto for 6+ months, drinking keto coffee was my go to every morning. i like your spin on it!

  21. Renaud Grandgeorge Posted on February 13, 2018 at 7:30 am

    Hi from France

    I tend to stick to your overnight oats. I made many versions of it over last year. It works wonder with me.
    Regarding proteins I just don't care for anything coming in powder. I just have hard boiled eggs.
    Anyway I liked your recipe. I'll give it a try.
    Thanks chef "Tarentatouille"!

  22. Phil Evans Posted on February 13, 2018 at 10:59 am

    I lost around a stone and a half to two stone since starting training for triathlon 15 months ago which incidentally is when I found your videos on YouTube. Coffee, pint of water and a slice of peanut butter on toast for me. Keep up the good work! Oh and do you know a insurance company that'll give me a discount for looking after myself 😂

  23. Dornella Norton Posted on February 13, 2018 at 1:24 pm

    cant wait to start following the plan! Thank you for all that you do!

  24. Meghan Wedgren Posted on February 13, 2018 at 1:44 pm

    Question: Can you recommend any vegan substitutes for the gelatin? I am completely vegan but I would definitely like to try this and be able to reap the joint benefits. Last time I took a vitamin D supplement it actually made my knees hurt more. I’m wondering if I combined it with a joint supplement I would do better on it but I do not eat gelatin 😔

  25. Maria Tooker Posted on February 13, 2018 at 1:46 pm

    Thanks taren for another inspirational blog!

  26. Christine Burns Posted on February 13, 2018 at 4:50 pm

    Love Four Sigmatic! Cordyceps are a must have before any long run 🙂

  27. Carmen Kiltz Posted on February 13, 2018 at 4:58 pm

    I don't eat anything before I train in the mornings, and I usually swim or cycle for about an hour (fairly intensely). I find that I am not hungry or lacking energy really….do you always eat something before you train!? Do you think it is necessary to?

  28. Chris Reno Posted on February 13, 2018 at 5:44 pm

    Great ad tie-in in this video. Thank you for the ideas on breakfast, especially for explaining why you use certain ingredients. It's very interesting to see what you do as a mostly vegan athlete. As for my weight loss. I yo-yo as I train for triathlon six months/year (Jan-Jun) and lift weights the other six months (plus gain fat over the holidays). Currently back down to your STARTING weight of 215 (but I am 4 inches taller). The goal is the upper 190s at below 15% body fat.

  29. Mike Butterworth Posted on February 13, 2018 at 5:50 pm

    Great tips as always. New to triathlon and have loved your balance of humour and info. A lot of triathletes I speak to are …..quite serious! 🙂 I am careful with some of the milks as some that are unsweetened are packed with sugar.

  30. Max Romanaggi Posted on February 14, 2018 at 3:36 am

    legit intro bruh

  31. mark smits Posted on February 14, 2018 at 3:30 pm

    Im not a nutrisionist or a docter. Im playing one. Lol

  32. The Virtual Sherpa Posted on February 14, 2018 at 4:13 pm

    You mention that this is what you start you day for workouts under 1.5 hours, what do you generally do for fuel on workout days of longer than 1.5 hours?

  33. Steve Marshall Posted on February 14, 2018 at 11:14 pm

    I have been off caffeine due to Afib episodes. So I am wondering if the non-caffeine mushroom option is best?

  34. Cara Posted on February 15, 2018 at 1:07 am

    Oh I need this! Gotta lose some lbs before I do my first triathlon! 12 Weeks 😅

  35. Jean-Francois Pouliot Posted on February 15, 2018 at 10:46 pm

    as usual very interesting update (I thought at first that this vlog was one of last year because of the picture but I realized I was wrong) tx

  36. Dana-Leigh Formon Posted on February 17, 2018 at 3:47 am

    I don’t like the taste of coffee… What do the lions mane, cordyceps, or chaga mixes taste like?
    (You should suggest they make a chai mix!)

  37. Stacey Rothchild Posted on February 18, 2018 at 5:12 pm

    thanks for the great video. Perfect series for me as this is what I'm exactly trying to do. Trim down a bit while training for my first half Ironman. I am Wondering what you use for a vegan collagen Source. I am vegetarian / mostly vegan and have only found collagen sources from beef or seafood. Would love to know your thoughts

  38. Jacob Madsen Posted on February 18, 2018 at 6:35 pm

    I substitute coconut butter and put it in crio bru for a bulletproof hot chocolate. Great stuff as always. Keep them coming.

  39. Matthew Benson Posted on February 19, 2018 at 12:14 pm

    Hey Taren! I work night shift and do my workouts in the am, after I get off. Looking for something to start my day (8pm) and cut down on the coffee I drink. Would this be advisable to drink without doing a workout to follow? Thanks.

  40. capslogg Posted on May 17, 2018 at 6:00 am

    Hello Taren! (and all of you other trainiacs!)
    Not quite sure if I understand this correctly…Hopefully you can help me out.

    Lets say we have two scenarios:

    A – where i eat a 600 calories breakfast mainly from fat and protein.
    B – where i eat a 600 calories breakfast mainly from carbohydrates.

    In scenario A I don’t eat any carbohydrates, which means that I’ll stay in “fat burning” mode. But I’ll still have to burn my way through the 600 calories fat/protein-based breakfast, before I start burning body fat.

    In scenario B I’ll come out of the “fat burning” mode as soon as I start eating my carbohydrates based breakfast. But since I didn’t eat any fat in this scenario, won't I just start burning body fat after I’ve burnt my way through the 600 calories breakfast, exactly as in scenario A???

  41. Russ Hilyard Posted on September 27, 2018 at 7:20 pm

    Taren, Back in January I made the decision to run half marathons with our son in 2019. I didn't want him to know, so I said I was getting back into triathlons. After making the statement to compete in triathlons, I was committed. The first step was to drop some lbs. so I could actually run with him. To avoid joint injury, I have focused on cycling. I also changed some eating habits, cutting cheap carbs from the menu and replacing them with other vegetables and several different nuts. Nine months later i'm down seventy pounds, climbing the local hills and canyons while holding 300+ watts. The serious swimming and running will start in three weeks when I return from holiday and focus on the conditioning. I figure by December to have dropped another thirty lbs. and to be ready to race locally by March. It's been a fun adventure so far and I'm looking forward to a good season. Goals for 2019, finish/compete in six olympic and in 2020 to finish a half ironman. You're an inspiration.

  42. Losing4Life Posted on October 23, 2018 at 9:46 pm

    What is a good substitute to mix in if I want everything but the coffee? Love your vids!