Kind: captions
Language: en
Women who had excess body fat over the
period of 13 years had a three-fold
increase in the risk of developing
breast cancer.
>> The drinkers basically drank their
breakfast, lunch, afternoon at the end
of 8 weeks. Drinkers lost 2 lb and they
also shrank their waist circumference by
almost an inch.
>> Excess visceral fat, inflammatory fat is
so dangerous and linked to cancer. And
by the way, not just breast cancer.
Turns out that excess visceral fat has
been linked to increased risk of 14
other cancers. everything from one of
the first places you gain when you start
gaining weight. 90% of people think it's
around the belly and understandably cuz
that's what you would see. I'm gaining
weight. You look in the mirror, I'm
seeing around your belly. But actually,
that's not so. Turns out that the first
place you start building body fat is in
your
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we can actually activate our brown fat.
Cold bath will do it. U sleeping in cold
cooler warms will actually start to
activate it as well. When that, by the
way, that when those mitochondria fire
up, they are burning energy. You know
where they draw that energy from? From
your white fat, from your visceral fat
first. So, you want brown fat, good fat
to burn down bad fat, visceral fat,
white fat. You want to sleep in a cool
room or you want to go into a cold bath.
And there are lots of foods that will
also, you can eat foods to activate your
brown fat to burn down harmful fat.
Waist circumference is a good surrogate
of the amount of harmful body fat you
have inside you because the visceral fat
is a dangerous fat. The subcutaneous fat
is either beautiful or could make you
not be so happy with your body shape.
All right? But the visceral fat which
you can't see is actually inside the
cavity of your body. So when you it's
like peanuts you would pack into a FedEx
container. You're shipping light bulbs.
You can pack a lot of peanuts in a thin
box and tape it shut. The box still
looks thin, but it could be bursting
with pressure on the inside. And
basically, visceral fat is something
that whether you've got a big body or a
small body. Whether you're obviously
overweight or whether you're skinny as a
stick, you can still have too much body
fat. By the way, here's an interesting
uh uh little factoid.
Where do you where do you know where you
where's the one of the first places you
gain visceral fat, extra body fat when
you start gaining weight? 90% of people
think it's around the belly and reason
understandably because that's what you
would see. I'm gaining weight. You look
in the mirror, I'm seeing around your
belly. But actually that's not so. Turns
out that the first place you gain start
building body fat, especially the versal
fat, is in your
tongue. Your tongue can get fat. So if
you take a look at the anatomy of the
tongue, the tip of the tongue is the
cirtole acrobat. It's actually capable
of doing all kinds of crazy acrobatics.
The middle of your tongue is muscular.
It is like it is it is buff and full of
muscle to be able to move food around
your mouth. The back third of the tongue
is normally normally marbled like a
ribeye steak with fat. Okay? And a lot
of people don't realize this, but when
you gain start gaining extra fat, one of
the first places that it starts to grow
where it matters, the visceral fat grows
in your tongue. get more marbling in the
back of your tongue.
>> Wow.
>> This happens even in skinny people and
in fact it was studied in Sweden um
young women
who were middle-aged or younger um who
were thin actually when they started to
gain weight and they started to gain
visceral fat. They found it was in their
tongue they started snoring. Their bed
partners would say wait a minute you
started snoring now. Why? Because when
you're uh sleeping you're relaxed and
when you're relaxed your tongue's
relaxed. your fat tongue is relaxed, it
blocks your airways. And guess what? You
have sleep apnnea. And so even thin
people who have a lot of visceral fat,
it's not just the the diameter of the
airway, you know, we used to think it's
just it's like the the the tunnel
getting narrower, but even your tongue
can get can gain weight. So these are
some of these really interesting facts
about body fat that we didn't we never
really even thought about. This was a a
study uh done uh by Cornell in New York
um looking at Swedish women who were
normal body size or skinny. So you've
heard of skinny fat. This is what they
were studying. And they looked at these
women uh uh to see they did dexa scans
as you described um to see how much body
fat they had. And then they followed
them over 13 years. And they actually
found that women who did not have extra
body fat had, you know, normal risk of
breast cancer, but women who had skinny
fat, so remember all the women in the
study, and so 3,000 women actually were
normal body size. Not I mean, they
weren't super models, but they were they
were just normalsized women. Some of
them were slimmer than others, but none
of them were obese. None of them were
overweight. U just normal size. Um and
they but they knew at the b baseline
what the dexa scan showed and what they
found is that women who had excess body
fat over the period of 13 years had a
three-fold increase in the risk of
developing breast cancer and it's linked
to higher met inflammatory markers in
their bloodstream which makes total
sense. The leaking body cream, the
leaking inflammation, you know, in a
skinny tube, all right, or normal size
tube, normal suitcase. Look, the
suitcase can't expand bigger. It's it's
got a finite size um but it's leaking
out and and this is because cancer
thrives in an inflammatory environment.
If you have inflammation without even a
microscopic cancer like we talked about
but a small tumor putting inflammation
in the environment of a cancer is like
pouring gasoline on the embers of a
fire. You ever go camping, you have a
campfire, it's almost out at the very
end. Now if you pour some gasoline it
boom whoosh you're going to have to
create a bonfire all over again. That's
how dangerous inflammation is. So that's
why excess visceral fat, inflammatory
fat, is so dangerous and linked to
cancer. And by the way, not just breast
cancer. It turns out that excess
visceral fat has been linked to 14 other
cancers. Increased risk of 14 other
cancers. Everything from colon, ovarian,
lung, breast, prostate. Uh it it's the
it's a it's a growing list of cancers
that seem to be at put you would be at
higher risk if you had high levels of
visceral fat. And it makes total sense
given the inflammation. There's this new
discovery that the bioactives that are
present that mother nature has laced
into our foods can activate the healthy
fat to reshape itself, not grow so big,
redirect itself. So, we're creating more
beneficial fat than harmful fat. Um, and
and literally get rid of visceral fat.
And as I dove into this deeper and
deeper, the discoveries were getting
more and more exciting to me because not
only was the lab research there showing
identifying what these compounds are.
They could be the kakans and tea. They
could be the elactic acid and
strawberries and chestnuts. They could
actually be the sulforophane and
brassica, the broccoli and bok choy and
gylon or or turmeric or it could
actually um uh there clinical studies
were also being done to show that eating
these foods specifically uh could
actually shrink your waistline, your
waist circumference, making your body
tube a little bit smaller because it is
knocking down the visceral fat. weight
loss is sort of what overall weight loss
is sort of a side effect as you pointed
out to actually right sizing your body
in ways that eating foods can actually
generate. And so what I did I spent
about two years cataloging these foods.
I spent about 10 years doing metabolism
research, but two years really
cataloging these foods. And I finally
write about them again as as if as if I
were taking the reader into my grocery
cart and pushing them around and telling
them what to actually put into the cart
from section to section in the grocery
store. cold temperature and you've
talked I'm sure you've talked about this
um causes a shock to the body that
releases uh epinephrine and and
norepinephrine these hormones that
actually are produced by our brains and
they course through our nerves and they
uh turn on they trigger uh brown fat and
and really start the engine of the brown
fat literally like the clicker on your
gas range on your oven to start to
before you put boil some water. Whoosh.
All right. And so cold will actually do
that. It turns out that the one of the
receptors is called the beta3 adinuric
receptor. Beta3 adinuric receptor is a
receptor for adrenaline which is a shock
hormone, a stress hormone, a fight
orflight hormone. Uh so brown fat
actually lights up when you actually
have a shock to your system like a cold
cold plunge. For those who want to do
it, go for it because it's it that's
actually how it works. It turns out that
there's a bladder medicine, bladder
spasm medicine called miragron
because that also does the same thing
because the beta adroninuric receptor
can actually be found on your bladder
all over your bladder as well. And in
the bladder does something different
than your brown fat. It actually helps
your bladder contracts and which you
need to contract your bladder to pee.
All right? But some people have a
spasmotic bladder. It's contracting all
the time. You get leakage and all this
other unpleasant stuff. And so there
have been medicines that have been
discovered to actually hit the beta
adinergy receptor in your bladder to
calm the bladder down. It it hits the
beta energy receptor. Interestingly,
researchers at the US National
Institutes of Health have studied that
bladder medicine to see if they can
target brown fat. And when they do,
boom, it lights up the brown fat
beautifully. And I and I show pictures
of this. I've got permission from the
researchers to show how this this
mechanism can light up brown fat. Now, I
don't recommend anybody to use medicines
to light up their brown fat because the
doses of the medicines that were tested
were way higher than you you would
normally use for bladder spasm. So,
don't do that. But that's a setup to
say, well, what else can light up brown
fat by with the beta adronic receptor?
Well, it turns out it's not just the
beta adronergic receptor, but once you
click that, once you tip that switch,
after that, the next uh dot that gets
checked um in this uh cascade is
something called uncoupling protein one,
UCP-1. And that that trigger lives on
the mighty mitochondria uh which is a a
little organ in your cells, especially
in your brown fat that is packed our our
brown fat is packed with mitochondria.
these little um suborgans in our cells.
The mitochondria is the is a fuel cell.
I remember when I was in medical school
and I had to memorize everything. I I
thought of it as mitochondria because
it's small but mighty. It actually burns
fuel, creates a lot of energy. It
actually processes creates ATP, burns
ATP to create energy. Well, it turns out
mitochondria have a lot of iron in it
naturally. Iron when it's oxidized is
naturally brown. Lots of mitochondria,
lots of iron, lots of oxidation. And
guess what? That's why brown fat is
brown. So for just for people wondering,
you know, why is brown fat brown? That's
the reason. It's packed with this
mitochondria, mitochondria, that is
actually a fuel cell. So anything that
can activate the beta engineeric
receptor, anything that can actually
turn on uncoupling protein one, anything
that can activate the mitochondria will
turn on your space heater. And this is
where foods that should come in because
beyond the cold, beyond the bladder
spasm drugs is a whole
collection of foods, produce, dried
canned, jarred foods, seafoods, and
beverages that can actually turn on one
or more of these processes. The tea
drinkers basically drank their tea uh
sort of breakfast, lunch, uh in the
afternoon. At the end of eight weeks,
the tea drinkers lost two pounds and
they also shrank their waist
circumference by almost an inch. And
that means that that visceral fat got
burned down. Click, click, click,
whoosh. Green tea activates the brown
fat. The brown fat burns down the fuel,
burns away the fat, and guess what? Your
waist circumference shrinks when you're
losing excess body fat. This is the kind
of thing that you can actually use to
unpack your liver, unbburden body fat uh
in your uh liver. Now, in this study,
the women who had green tea also had
lower blood pressure. They had better
fasting glucose. It's a sign of
metabolic health. And they actually had
better blood lipids as well, blood
cholesterol. Now, uh these are all
helpful signs that you're losing excess
body fat and having a better metabolism.
All right, this is going to be helpful
if you want to if you're having a
battling with a fatty liver and you want
to actually turn away from it. This is
the kind of thing that you actually want
to do. Lose some excess body fat. Now,
there was a similar study from Terran
University of Medical Sciences. They
looked at 63 men and women. And these
people, by the way, were between the
ages of 35 and 65. So, basically adults,
okay, all the way up to, you know,
middle age. And they were overweight.
And these people had type two diabetes.
So, they've had frank type two diabetes.
And the study found that if you gave
them the people four cups of green tea
per day over two months, okay, what
happened is they lost three pounds of
weight. Okay, but they also lost almost
two inches of of their waist
circumference. So they're they shrank
like by two holes in their belt. Usually
those belt holes are about an inch
apart, right? So remember the waist
circumference is stretched by excess
body fat and it shrinks. you got a
tighter belt actually uh if you shrink
and lose your visceral fat. Turns out if
you are tea lover, most people like
green tea, but if you want to try other
teas that are also effective, here's
some good news for you. It turns out
that you can uh improve your metabolism
and burn down harmful body fat with
matcha tea. That's the kind of bright
green tea that you would actually get at
a sushi bar, for example. And by the
way, matcha is an exceptional tea
because while green tea is like the tea
leaves steeped, right? So you take the
whole leaves, you put them in a bag or
you put a loose leaf and all the good
stuff, the polyphenols, the EGCGs
dissolving out of the tea leaf into the
water. With much you take the entire
leaf and ground it into a powder and
stir that in. So you get the entire
leaf. You get all the ECG, all the
polyphenols and you get all the dietary
fiber as well. good for gut health, good
for metabolic health, helps you burn
fat. And so, matcha is another tea
that's been shown to be fat lowering.
Ulong tea is another tea. All right? Uh,
and if you know what oolong tea is, you
you're like, you probably nod your head,
say, "Hey, you know, that's my
favorite." Now, ulong tea is a kind of
tea that you will often get in a Chinese
restaurant. It is um not green, bright
greens, doesn't grassy. It's got a
little bit of an oxidized taste because
it's slightly oxidized. It's not a black
tea, not English breakfast tea, but it
also still has EGCG, the kanakin that
actually helps you burn off extra body
fat. Now, if you want to go dark, all
right, English breakfast tea, all great,
that's fine. But you really want to take
it to the limit, there is a black tea
called Puer T. Pu apostrophe E R H. Puer
T. Pour is a small city in southwest
China that originally developed this
smoky fermented tea. It's a fermented
tea, meaning it's got its own healthy
bacteria growing in it. It's dry, all
right, for a long period of time. And it
was originally used in a trading route.
So, you know, this these little bricks
of fermented tea could um travel long
distances without spoiling. All right.
Well, turns out researchers have found
that pooer tea can actually shrink your
waistline. Uh, it's got the EGCG, it's
got the kakans, but it's also a
probiotic tea that can also improve your
metabolism. If you really want to fight
body fat and raise your metabolism, you
don't want to fear your food. You want
to actually lean into it to look for
delicious, healthy foods eaten at a
modest volume and also eating eaten at
the right time, you know? So, it's not
just it's obviously what you eat is
important and and and how you eat is
important, but when you eat can also
make a difference. It turns out that
yes, oily fish are healthy because you
get marine omega-3 fatty acids. But
there was a study from Iceland that was
quite surprising. They wanted to look at
what the effect of omega-3 fatty acids
were on body fat. And guess what? Turns
on brown fat, shrink, helps you lose
weight, burns away visceral fat, so your
waist size can shrink. And of course,
they found it that eating salmon three
times a week for eight weeks will
actually cause you to lose up to 15
pounds. All right. So that's a lot of
weight. Yeah.
>> Wait. Okay. Wait. Wait. So you just said
eating salmon a few times a week a week
>> and help you lose weight over.
>> Yeah. So basically now this is the study
where they actually did a little bit of
caloric restriction um to get it
started, then added salmon to see if if
eating salmon would actually trigger
faster weight loss. So that's a pretty
good amount of weight loss. Now,
omega-3s are in salmon, right? It's a
oily fish. In fact, I can tell you
there's 1,500 1,565 milligrams of um of
omega-3 marine omega-3 fatty acids in a
um in a uh a 5 oz serving of salmon.
Okay, but here's what's crazy, and I
think this is what opened my eye. The
same researchers studied what they
thought was going to be a non oily fish,
like cod. Cod's not considered an oily
fish. Cod only has 284 milligrams, not
1,500 of omega-3 fatty acids. Pretty
low. Guess what they found? People that
ate cod three times a week lost 10
pounds
over eight weeks.
>> Wow.
>> You don't have to eat macro and
anchovies in order to get adequate
omega-3s when it comes to your
metabolism to fight fat. Something as
low as cod with that amount of omega-3s
will do it. So, in my chapter, I convert
in different seafoods that cod amount of
omega-3s. You want 284 milligrams of of
omega-3s in a serving. Guess what that
translates to into medium-sized Gulf
shrimp? Oh, you only need eat four Gulf
shrimp to get as much you get in that
serving of cod. How many oysters? You
need to eat o eight oysters. You want
mac mackerel, which is really oily, you
only need one fork full of mackerel to
get that amount as a cod. You don't even
need that much mackerel. Halibit, which
is, you know, a very mild white fish,
right? Not oily. You only need to have
eat half a piece of halibet half the
size of a deck of cards in order to get
the same amount of omega-3s as you get
in cods. Remember, I told you when you
actually eat food, your insulin rises uh
in order to draw that energy to load
into your cells. Our metabolism is
hardwired so that when you're eating
with and your insulin's going up, our
metabolism stays focused on loading up
on fuel and not burning it. Okay? When
we're not eating, our insulin goes down.
Our metabolism switches gears like
switching train tracks and basically
says, "All right, let's time to burn
some of that fat stored in cells." And
maybe you're burning the fat from
dinner. Maybe you're burning the fat
from yesterday. Maybe you're the burning
the fat from the holidays. But that's
actually when you're sleeping, you're
actually able to burn. That's the way
our our metabolism is hardwired. So,
here's what I do. I try to give my body
as much time to naturally burn uh fat as
possible. If I'm sleeping eight hours a
day from 11:00 to 7 o'clock, for
example, all right, here's what I do.
When I eat dinner the night before, if I
eat dinner at 7 o'clock and I put the
dishes away at 8, I don't eat anything
after dinner. I just I I stop. I close
my eating window at 8:00.
>> No midnight snacking, no nushing. I
don't go I don't raid the fridge. No
extra slice of pie before I go to bed.
>> Now, guess what? I I put the dishes away
at 8 o'clock and go to bed at 11. I've
gained three extra hours of fat burning,
metabolism, grooming. When I get up in
the morning,
>> I don't do what our moms told us to do,
which is hurry up and eat breakfast and
catch the school bus to go to school. I
get up, I take a shower, I get dressed,
I take my time, I go for a walk or I'll
check my email or do something else.
I'll wait an extra hour before I eat
breakfast. Okay, now I've gained an
extra hour. So, the eight hours of sleep
plus the three hours the night before,
11 hours plus one extra hour in the
morning, I have just spent half my day
burning down extra fuel. Super easy. You
want to go intense, you want to go 16
hours and squeeze it down to eight, go
for it. But 12 hours works as well. I'm
just trying to tell people easy,
practical, delicious ways to do it. And
then if you want to go hardcore, go for
it. The mirror in the scale doesn't tell
you exactly what's going on because the
most um because weight, by the way, what
you see that number is your bones. You
need good strong bones. You want your
bones to be heavy and solid. Muscle. You
need to have muscle especially as you
get older. Aging is like one of these
things where you want to have protein
and you want to build muscle. Muscle
weighs. Water. Hydration. You want to
have hydration as well. So all these
compartments all contribute to the the
number on the scale. But what you want
to really yoke in and control is
actually visceral fat. Viscera is the
term we use uh for gut. Gut fat, by the
way, is not the stuff that you see in
the mirror. It's not the love handles,
the muffin top. It's not even really
truly the beer belly. The visceral fat
is the stuff that's inside the tube of
your body. So, you could have a skinny
body and be loaded with this visceral
fat inside. In fact, it's kind of like a
styrofoam peanuts that you stuff a
packing uh container with uh like a
FedEx box. You pack it in. You can have
a lot of peanuts in there uh for a
little package. And that's the dangerous
stuff. So, uh that's one of the things
that you really want to be able to beat
is your visceral fat. And then I think
the other thing another myth that you
know kind of like will help us jump
right into the good news about all this
is that um the idea is that if you want
to lose weight you have to stop eating.
You just have to eat. You just have to
like cut off food. And that's not
entirely true either because now the new
research shows there are certain foods
you can eat that will burn down that
harmful visceral fat. You can actually
eat foods to burn fat, which is kind of
a counterintuitive thing, but that's
what the science shows. Simple way to
make progress that anybody can do is to
skip breakfast. I I actually do that
myself uh pretty often because of my
schedule. But now, think about it. You
have just added, holy cow, you've just
added another four hours to your um 12
hours. So now you've gotten to 16 hours.
Now you're into intermittent fasting in
the formula way. And if you really want
to actually kind of take it even
further, if you can muscle it, if you
want to kind of like jumpstart your
weight loss again, you know what? Have a
little snack around lunchtime and don't
eat anything. Don't eat any snacks in
the afternoon. Wait till dinner.
Compress your eating, you know, into the
smallest window possible. You will
definitely lose weight, more weight over
time. that triggers your body, your
metabolism into burning down extra body
fat. That's a that's a way of actually,
you know, kind of like startling your
body, pushing it harder uh to be able to
to do it. Hey, if you like that video,
then you're going to love this one.
Check it out.