Free Guide

Here are 7 Things to SUPERCHARGE your weight loss.  These are heady thought experiments, these are all things I did to lose 50 lbs. There is much more to come and I am looking forward to dedicating full-time to helping people like you achieve their fitness goals.

It doesn’t matter if you are 15 or 75, there is a way to improve health and no matter what you have accomplished so far in life, it will be even better after you’ve taken the valuable first step towards redefining how you think about the every day struggles with health.

I’ve created a support link  below and at the end of this PDF. If you have found this information helpful, I would greatly appreciate any contribution you can make towards this effort. I want to make this project open source and I know with your support, we can keep that focus.

Thanks again and good luck!

Ray

Download Fuel The Burn

28 Responses to Free Guide

  1. Paul Shanley says:
    January 31, 2011 at 9:35 pm

    I hate,/i> Ray Cronise.

    Well.. okay.. “hate” is a little harsh and somewhat dramatic.

    I dislike Ray Cronise passionately? lol

    I apologize for getting all hyperbolic right from the start but reading through Ray’s free guide – “7 Things To Supercharge Your Weight Loss” made me realize that I am going to do this.

    This plan.

    This thing.

    This extra 5-year male child I am carrying around with me (average weight of 5 year old boy = approximately 40 lbs, give or take). Please take.

    This has got to stop and I might as well start here and now.

    I donated more than a cup of coffee for Ray’s efforts. I symbolically attached $1 for each of the 39 pounds I plan on losing.

    I’ll donate more as I go along. Well worth the voluntary “price.”

    Thanks for nothing, Ray. Thanks a lot!

    Hating You Sincerely,

    Paul Sylvester Shanley
    Double Visionary
    paulDOTsDOTshanleyATgmailDOTcom

    p.s. Embarassing initial photo and measurements/weigh-in soon to follow. meh.

  2. Andrew Stemler says:
    February 1, 2011 at 1:16 am

    thanks Ray. Do you want us to put a link or review from the crossfit london site?

  3. Lorrie Kueffer says:
    February 1, 2011 at 7:27 am

    Knowing that you have a scientific background and have applied the science to yourself, and it works, counts in my book.

    • admin says:
      February 1, 2011 at 8:54 am

      Thanks Lorrie!

      I am inspired by what Tim did to hack his way through the dogma to find the new wisdom. There is a balance out there and it will be slightly different for everyone. I just want to dedicate my goals towards digging out the gems of truth as a priority over simply building a business off of half-truths.

      Is there room for scientific integrity in this $47 billion dollar industry? I think so.

      Ray

  4. Fran Coon says:
    February 25, 2011 at 9:57 am

    Tried to download but keep getting ” the file is damaged”.

    • admin says:
      February 26, 2011 at 7:42 am

      Sorry Fran!

      In order to keep it as small as I could, I didn’t embed older versions of acrobat. Right-click the link and save it on your desktop, or somewhere where you can find it, and then just try to open it. You more than likely have an up to date reader, but an older reader in your browser. Let me know if that doesn’t work.

      Ray

  5. Ricardo Wamul says:
    April 8, 2011 at 4:58 pm

    Ray,

    Are your friends telling you that you’ve been giving them the cold shoulder?

    Bad joke – just wanted to make you laugh,

    Rich

  6. Dave Harvey says:
    September 27, 2011 at 10:44 pm

    Hey Ray, Great site. Being a scientist I’m sure you’d find Gary Taubes’ “Good calories, Bad Calories” a great read that may give you a fresh perspective. Or not 🙂

    Cheers on your experiments and results,

    Dave

    • admin says:
      September 29, 2011 at 8:11 am

      Thanks Dave…

      Read it. actually twice. It was the beginning of my investigation on this seemingly inconsistent calorie paradigm. Remember, my weight loss journey began in the summer of 2008 with a Body for Life program. That was not fast enough for me, so in the fall, I started really trying to understand what I could do to improve. This lead me to Thermal Loading. This stayed just an interesting thing that I did, and told my friends. In 2009, I was invited to SciFoo Camp at Google, and many friends noticed how much weight I lost. The story was more about the crazy thing I did to lose weight. Larry Page had dabbled some in other experiments with thermal imaging and I ended up being asked to give a TEDtalk in 2010. The same weekend, Tim and I ran into each other and he wanted to include this in his book.

      What is important is that after I lost the weight, I started once again thinking about why the numbers “just don’t add up.” Some invoke glycemic index, while others talk about mix and matching foods for thermogenic effect. All of that seemed way too complicated. So I pulled out my biochem texts, spent thousands on Amazon and here we are.

      During the next 3 years I did all kinds of diets to try to understand the difficulty of compliance and to listen to the positions. I discarded any social activism (animal rights, environmentalism, Religion, corporate domination, etc…) those things did not interest me at all. I wanted to see what the peer-reviewed literature said and how was that “translated” to all of the generalizations we banter about.

      I know now I was wrong about so many things. I believe that there is a much easier way to look at this, but it requires that people throw out things they “believe.” What’s worse is that the diet/supplement industry has found a new ruse – teach your followers to pronounce and say complex words (that you really don’t understand) and this will bash the nay-sayers and make people believe you know what your talking about. Internet is the virus that injects the foreign knowledge at epidemic rates.

      Throw “pride of spending” in there (what is a Rolex or Picasso really worth?) and bang, we have a nation of obese doctors/nurses performing a record number of bypasses and stents. I’m motivated to change that. I live in a state with MANY children that have no discernible neck because they are so fat. If a doctor going through mid-life crisis in his convertible wants to be obese, I don’t care, but don’t teach our children myths about food in school, just to keep the machine cranking.

      You’ll see more of Gary’s topics here along the way. He’s uncovered some good truths, but I think there is far more story to tell.

      Thanks

      Ray

  7. Dayle Cook says:
    October 17, 2012 at 9:57 pm

    I would like to quote the wall climbing = 1/2 Oreo on my Sparkpeople page.
    What a hoot.

  8. Angela Ledgerwood says:
    February 19, 2013 at 12:23 pm

    OK, I’ve read “Fuel the Burn” & watched your Ted Talk. Now I’m splitting my lunch into two smaller meals, drinking some cold water, & hanging my sweater on the back of my chair. I’ve also looked up the hours for a nearby outdoor swimming facility – they said the water temperature is about 60 degF right now, so I’ll have to wear my wetsuit. But I think I’ll still get some thermal loading from a trip to the quarry lake this weekend.

    I’ll know I’m serious about this if I put away the sofa blankets & take a cold cool shower.

    • admin says:
      February 20, 2013 at 7:02 am

      THanks angela…

      So here is my first advice: don’t eat smaller meals. I was wrong and need to update the guide. Since that time I bought an indirect calorimeter and have been doing measurements. Like much of the advice I read and listened to from “diet experts,” The small frequent meals has but one advantage – controlling hunger when you have the typical calorie-dense, micronutrient poor meal.

      Should you change your diet to a more micronutrient dense type, or if weight loss is your goal. you can eat much less frequently. Right now your desire to eat frequently is driven more by a habitually acquired appetite and less by “energy need.”

      If you do the 60F pool (it’s the lower limit, but fine). Begin with quick exposures (5-10 mins). Fill out your starting form at the progress link

      Thanks for input!

      Ray

  9. sandeep chandra says:
    June 30, 2013 at 9:25 pm

    Ray,

    Came across your site after being referred by a patient who follows you closely. I am Cardiologist and clearly had some concerns about the approach initially – he had mentioned something about eating rice and potatoes for a few weeks. Obviously, it goes against conventional nutritional theories, but I am also humble enough to realize that although we can transplant a heart – we haven’t figured out a way to cure obesity and its associated metabolic madness. I haven’t read all the posts (slowly working my way through) and fully intend to – but if you can point me to the posts that talk about the initial dietary approach – I would appreciate it. I certainly get the thermal part. The challenge for my patients can be getting into cold water… are there other ways that they can achieve similar results? Cold shower seems an easy way – as long as the water is subjectively cold – is that enough? The threshold can be different at different stages of age and health. I have considered recommended a wet belt for one hour per day…?

    Feel free to point me to the appropriate blogs to get the answers as you may have already answered these questions. Needless to say, I am curious. I am open minded as I know our conventional recommendations are not working. I will be trying to gleen what I can tell patients to do (if I can get comfortable with it, also, I have the advantage of monitoring their blood work etc) and will certainly support your site in the process.

    Thanks!!

  10. Nuno Santos says:
    March 7, 2015 at 7:41 am

    I can’t download the guide.

    The blog is impressive, though!

  11. DAVID HOUGHTON says:
    March 23, 2015 at 8:59 am

    Hi, Sorry to be awkward, but prefer to donate via paypal.
    Is that a possibility?

    Cheers

    David 🙂

  12. Patt Sperl says:
    April 25, 2016 at 2:48 am

    I heard you on PSS. I’d like to lose what the podcast loss as a whol.. Is that possible? Where did you for the fast? Is it public? Can I go?

  13. Brad Ziegenbusch says:
    June 13, 2016 at 9:44 am

    I happened to see a retweet for Rich Rolls’ podcast with you and I am more than inspired. Everything you said makes sense to me and I’m soooooo ready to disrupt my life. I’m turning 44 in seven days and I weigh 330lbs. I have NOT been diagnosed with diabetes, heart disease, hypertension, or any other major health problems…. yet. However, I know it’s inevitable given my weight, lifestyle, & eating habits.

    And to make it all worse…
    I’m a Registered Nurse so I’m not exactly inspiring health & wellness with my patients.

    I’m very inspired by your message and I look forward to reading all your posts and papers.

    • admin says:
      June 15, 2016 at 7:34 am

      So here is the message – start. Stop waiting for the perfect plan and execute on one. I’d say to get The End of Dieting – Joel Fuhrman. Make a commitment for the next 6 months to – no matter what – comply. Don’t think about what you’ll eat the rest of your life. Focus on the “not now” and just begin ticking off the days.

      This idea that you have to eat all the time to “nourish” your body, or that a certain deficit is “too extreme” doesn’t take into account that you’re carrying meals around from years ago. You’re not at a deficit today, but just getting to the meals from last month. Likewise, be active, but no need to exercise. Your life IS exercise. Don’t let anyone tell you differently. Relax, stop focusing so much on the exogenous calorie and get your body to tap into the bountiful endogenous source.

      Surprising as it may sound it knows what to do in in metabolic winter (cool, dark, still and scarce). Winter never comes.

      Thanks for putting it out there. Now stop talking about it and just do it. We lose/gain weight in this bite…in this moment. Not what we are going to do tomorrow or what we did last week. It’s always now. Live in the now every day and you’ll be done soon. It’s not what you eat, but what you don’t eat that’s going to bring lasting success. No need to fast – just push away from everything, but what you find in that book for the moment. Stop tweaking and just do.

      Ray

  14. David Finney says:
    August 9, 2016 at 8:29 pm

    I’m late to this site, but eager to give it a go. Where do I start? I’ve downloaded and read the .pdf and wrote down what I’d like to lose. The blog is not as instructional as I’d hoped.

  15. Monique Torres says:
    October 8, 2017 at 6:49 pm

    Hi Ray.

    I just joined your mailing list, signed up for Just Sides and read your 7 steps. And. I. Am. Motivated. I’m 49, have celiac disease, am a vegetarian, and have nearly 18 months under my belt recovering from a 30-year stint with bulimia (you read that correctly). I’m considered “normal size” (66 inches and 125 lbs – because food terrifies me) but only got down to my current weight 4 years ago when I lost 1/3 of my large intestines (used to weight ~ 160 lbs). So the net-net is that eating is likely different for me than most, and my body’s microbiome is whacked, as is (I assume) my metabolism. Hooray!

    What heartens me in particular is your focus on eating less, and doing so less frequently. My friends and family have been brutal on how I now eat. “You need protein … here, eat this cow!” You don’t eat enough.” “Your strict diet is scaring us … are you practicing again?” It’s gotten to the point that I don’t want to visit them anymore.

    One question plz :: given that most scientific studies are typically done on males (with common assumption that findings will transfer equally to females), can you provide any insight as to how your approach has worked on females?

    Thank you.

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