Kind: captions
Language: en
today I'm going to talk about the five
simple things you can do to burn body
fat first this is the food tip fast
intermittently if you want to lose body
fat here's how it basically works when
you're eating your insulin levels are up
because you're drawing your body wants
to draw energy into your cells to power
you up but when you're not eating for a
long period of time you're fasting and
when you're fasting your insulin levels
go down and when your insulin levels go
down
what happens is that your metabolism
switches gears into fat burning mode
from fat growing mode storing energy do
fat burning mode and that's what happens
with intermittent fasting and it is
something that you should actually try
to do if you are actually burning body
fat here's the good news you do
intermittent fasting every single day
when you're sleeping so when you're
sleeping you're not eating and when
you're not eating you're fasting so
intermittently fasting means having
dinner going to bed waking up having
breakfast that's intermittent fasting so
there's no mystery about that the key is
the second tip that I'm about to give
you which is to extend your fasting time
as long as possible now if you want to
extend your fasting time as long as
possible I know there are people talking
about 16 and8 I can tell you it's very
difficult for someone like me even
though I'm pretty disciplined to be able
to squeeze all my eating into 8 hours
I've got meetings I've got business
responsibilities I'm traveling I'm doing
I got projects going on it's just super
tough for me to actually do that every
single day for a long period of time and
if you want to actually lose body fat
you got to be able to do something that
you can commit to for a while you don't
need to commit to sleeping you're going
to be sleeping so here's how you extend
that fasting time and this is like my
personal little tip little trick pro tip
for you that anybody can actually do all
right first of all let's assume that
you're going to sleep eight hours a day
right so so let's call that 11:00 to 7
in the morning right that's 8 hours
maybe you sleep a little bit later maybe
you go to uh sleep a little earlier
doesn't really matter but let's use that
as an example go to bed at 11: get up at
7:00 you got 8 hours of sleep now during
that 8 hours remember I told you
insulant levels go down your metabolism
shifts gear as if you are a sports car a
Ferrari and in that shifted gear mode
your body starts to burn down excess
harmful body fat calories that you might
have accumulated during the day or the
day before or the day before that or the
weekend before and so that's actually
how you get the benefit so how do you
extend that period of time here's how
you actually do it now let's say that
you eat dinner at 7:00 all right and
again this is just a example and you
finish eating after an hour all right I
I do that frequently eat at 700 put your
dishes away at 8:00 all right now you're
going to go to abouted at 11
so at from 8:00 to 11:00 3 hours don't
eat anything don't eat no midnight snack
no noshing don't bring a bag of snack
foods with you to surf the Internet uh
re check your emails uh uh watch Netflix
listen to a podcast don't when your
dishes go away or put away that's it for
the day all right you are done now think
about this you eat at 7:00 finish at 8:
put your dishes away don't eat anything
and you're going to go to bed at 11:00 3
hours of fasting you've added to the
eight hours that you're going to be
sleeping 11 to 7 3 + 8 is 11 hours now
you've increased your fasting from 8
hours to 11 if you actually had a
midnight snack or just before bedtime
snack man you that should be just making
it 8 hours now you've actually got 11
hours so get up in the morning and don't
do what your mommy told you to do which
is to hurry up roll out of bed get some
breakfast quickly so you can catch the
school bus and have some food in your
system uh so you can start learning
right don't do that we are adults we
don't need to do that so I'll tell you
what I do to extend my fasting window I
get up in the morning and I take my time
to get ready brush your teeth take a
shower uh get dressed all right um maybe
I might check my email or I might read a
few pages of a book or I if it's a great
day I might open a door and walk outside
and go for a quick walk bottom line is
that from the time of waking up before I
eat my first meal breakfast I try to
give that an hour's time all right now
let's do the math eat dinner at 700 the
night before finish at 8 put the dishes
away don't eat again 8 to 11 3 hours
don't eat all right 11: to 6 7 that's 3
hours plus 8 hours 11 hours no eating
fasting insulin level goes down uh
metabolism shifts into race car mode to
burn down excess haral body fat now get
up in the morning don't eat right away
wait for an hour that's 11 hours plus
one extra hours now 11 + 1 is 12 with
that simple maneuver on both sides of
your sleeping okay uh no eating for 3
hours before bedtime and 1 hour after
getting up after 8 hours I've gotten 12
hours of fasting in that 12 hours of
fasting think about what that means a
whole day is 24 hours 12 hours half of
it I've spent fasting I've spent half my
day burning down harmful extra body fat
that is actually what you can actually
do very very easily without having these
wild shifts uh and Maneuvers and
something that I find it easy to do any
day anytime all right hey there check
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back to the video look if you got to all
that what I just told you pay attention
to your intermittent fasting extend your
intermittent fasting to 12 hours now
when you're going to eat you're going to
be hungry here's the key thing do not
overeat repeat do not overeat all right
because you're going to be hungry and
you're going to want to like load up
it's natural so we trained kind of to do
do not do that all right in fact what I
want you to do to get a little extra
juice out of your uh inter fasting and
up your body fat burning and health gain
I want you to decrease your caloric
intake by a third all right that means I
want you to uh remove a third of what
you would normally take on a plate now
before you do this you might not even
realize how much you take on a plate we
don't tend to think about it but the
next time you actually Serve Yourself
something a breakfast a lunch dinner or
you go out to a restaurant all right
take a look at how much is actually on
your plate then what I want you to do is
mentally remove a third of it okay and
that's all I want you to eat all right
no seconds that's the key thing zero no
seconds and remove a third of what
you're going to eat now if you're
actually putting the food on your own
plate only put 2/3 of what you would
normally take and don't go back for
seconds if you're being served something
that isn't uh your choice of how much
you're being served leave a third of the
plate behind it's all right I call it
quitting The Clean Plate Club all right
there's a whole history to Clean Plate
Club I'll talk uh on another video at
some point but you don't need to quit
The Clean Plate Club especially if
somebody else served you that food all
right okay now you cut down caloric uh
intake by a third now you've got less
fuel to burn down less extra body fat to
burn down that next night of
intermittent fasting of 12 hours of fat
burning you're you're not eating too
much in fact you're eating you're
cutting back a little bit now you've got
less to burn off all right decrease your
chloric intake by about a third get a
good night's rest all right if you get a
good night's rest you will actually
while you're naturally sleeping you're
tired you're naturally going to sleep
you'll go into a deep Slumber you'll go
into REM sleep when you're in that deep
sleep State that's when your metabolism
goes to work for you you're going to
sleep anyway you're going to be tired
and actually you should sleep if you
want brain health which we all do
metabolic health is good brain health
Absol absolutely critical all right and
the reason is this when you actually get
good deep sleep not only does your
metabolism improved not only does that
is that what it takes to get your gut
microbiome to actually reset itself but
deep sleep is when your brain detoxifies
itself now I know there's controversy
over this term detoxify so I'm using it
only in quotes what really happens is
that you have a drainage system like the
sewers of Paris a big grate that is
pretty much closed during the day when
you're thinking and worrying and going
through your usual mental gymnastics at
night all right a lot of toxins actually
have accumulated at night your brain
purges that by opening up the grates the
sewer grates and it lets the toxins
drain out this drainage system is called
the glymphatic system glymph all right
like it sounds like lymph but but the
glimp the GL part is actually standing
for gal cells that's actually the cells
that the M brain is actually made out of
those are your neurons glymphatic is
really the the drainage system made out
of neurons kind of like the lymphatic
system it's natural brain detox so when
you get a good night's sleep you're
letting your brain actually open up
those grates drain and detox yourself
when you don't do it by the way what
what happens pull in all nighter all
right or or get really fitful sleep next
day you're actually going to be brain
foggy that's because you haven't
actually drained your lymphatics
completely by the way Recent research
shows how it does this your nerves
actually contract and push along that
fluid okay to to cause drainage pretty
cool these are new discoveries about the
human brain uh that we're that we're
still learning really really fast about
the gimatic so get good quality sleep
deep sleep all right if you exercise
during the day that will be helpful and
I'll will tell you and don't eat don't
eat at night don't eat after dinner all
right so that way your insulin levels go
down
and when you're sleeping your metabolism
shifts into fat burning mode all you got
to do is get a good night's sleep you
should be doing that anyway all right so
that is the third uh hack uh and very
very importantly good sleep helps your
uh microbiome become healthy good sleep
good gut health good gut health good
brain health all right you actually want
to have all of that uh done now
something about the the gut health you
really want to make sure you've got um
good gut Health as well people say well
how do I know if I got if I if my my gut
microbiome is actually healthy well
these days you can actually order uh a
home microbiome test and the way it
works is that you go to a place they'll
send you an order you got to register
for it it's a tube with a swab and and
in a collection system you collect a
little bit of poop swab it through put
it into the vial screw it up stick it in
a mail pouch send it off all right it'll
take a couple of weeks and you'll get a
result online that tells you what your
microbiome is like now it's kind of
difficult for most people to interpret
the gut microbiome most of these
companies the best ones actually have
some explanation for you but I want to
kind of give you a little bit of an
Insider's tip look and how to actually
interpret it best thing for you to do is
actually to find a doctor an integrative
doctor a doctor gastroenterologist who
knows what they're doing or an intern
functional internist who knows how to
actually maneuver navigate the gut
microbiome don't do it yourself all
right you really need help thinking
through and interpreting this so here's
a couple of ways that I look at it to
share with you though when you look at
the results you want to see is your gut
microbiome does it have a high diversity
diversity means differences right it's
just like any population or Community
you've got a lot of diversity you've got
people from different ethnicities and
different genders and different
backgrounds different sizes and shapes
that's what you want in your gut
microbiome the more diverse your gut
microbiome is the healthier your gut
microbiome is just like every community
that is very diverse tends to be a
little bit healthier richer and that's
you know in terms of its makeup and
that's what you want diversity a high
gut diversity all right and then you
actually want to make sure you don't
have pathogenic
organisms what does all that mean
pathogenic disease causing organisms
bacteria you want to look at the list of
bacteria that are found and your
microbiome test and make sure that there
aren't any pathogens Bad actors bacteria
that would cause problems now for most
people uh doing a gut microbiome test at
home you're not going to recognize what
a pathogenic organism is and that's why
you actually need to get a good reliable
gut microbiome test that actually has
some sort of explanation of any bad
organisms found and then you need to
have a doctor you can work with that can
help you take that data interpret it in
terms of your own situation and then
come up with some recommendations in
order um to be able to counter or get
rid of those pathogenic uh organism of
disease causing bacteria that's actually
really important I'm getting good sleep
it's going to improve your gut
microbiome and once you actually figure
out how to use a home gut microbiome
test you can play around with things you
can actually uh test yourself every
couple of weeks or every month to kind
of see if your gut microbiome is getting
better as you are actually improving
your sleep as you are uh improving your
dietary intake as you are skipping some
meals and uh getting your metabolism
into better shape your gut microbiome
should also be improving at the same
time all right that's really important
now here's tip number four stop eating
Ultra processed foods I know you've
probably heard this a million times from
a million people Ultra processed foods
the stuff you find in the middle AIS the
grocery store it's in a box it's in a
bag it's in a can it's in a jar it's
made by a factory and it's got a lot of
stuff in it when you look at the
ingredient label it is actually taking a
lot of ingredients and putting it into a
factory where a machine will create uh a
food that doesn't naturally exist in
nature all right and and changes the
nature the construction and the
properties of the food and Ultra
processed foods have artificial
preservatives and they've got
stabilizers and they've got emulsifiers
thickeners and they also have
anti-caking properties and they actually
often have artificial coloring
artificial flavoring looks nicer smells
nicer tastes nicer and those are the
things that you actually don't want to
actually have because for example
emulsifiers thickeners have now been
shown to damage your gut microbiome
that's not what you want to do all right
if you want to actually have a healthy
metabolism uh and uh you know lose body
fat and do it without doing interent
fasting you want to stay away from those
Ultra processed foods because every time
you take one of those snacks all right
or pop a can open you'll see any food
that you think is ultra processed
probably is ultra processed and if you
take a look at the ingredient label it
says it all you got a lot of different
ingredients you don't recognize uh what
most of them are for and you probably
can't pronounce them either Ultra
processed foods the emulsifiers can
damage your gut microbiome the
preservatives uh as well maybe there's
some uh artificial sweeteners uh in
there we now know the xylol uh for
example aspartame sucos they actually
can damage research has shown that they
can actually damage the healthy gut
microbiome not what you want to do if
you're actually trying to lose weight in
a naturalistic way without having to go
onto an intense scheduled intermittent
fasting so this is all about what are
some simple things you can do right hey
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uh don't eat uh Ultra processed foods
look you can do that all right just
takes a little bit of thought and a
little bit of restraint by removing
those Ultra processed foods you're
taking away the pressure on your gut
microbiome and removing chemicals that
you might otherwise consume from your
life all right that's actually really
really important in terms of overall uh
health and when you stay away from
multiprocess Foods your metabolism
improves you've got better insulin
sensitivity your blood cholesterol uh
improves your glucose sensitivity
improves and so people say well what
about sweeteners should I avoid all
sugar should I avoid all fruits actually
fruits are okay because fruits have
dietary fiber and a lot of polyphenols
that are good for your gut microbiome
which net net actually helps you lose
weight all right fruits are actually
beneficial if you don't overc consume
remember I told you step number two is
don't over consume anything all right
same thing goes with fruit now if you
really want to go for a nonnutritive
sweetener people always say well Dr Le
what about Stevia what about monk fruit
those are okay so far we haven't found
any research to suggest otherwise so
Stevia Stevia uh is is fine but here's a
tricky thing all when you buy stevia you
want to pick up the box and look on the
side look at the label I always tell
people look at that label and check to
make sure that the manufacturer of this
product didn't add other things to the
stevia in order to be able to use less
Stevia but still get the same sweetness
or modify it any other way a lot of
people you know Stevia is expensive so
what people do is they actually cut it
they use less Stevia and they add other
artificial sweeteners that is not what
you want to do so always check the label
pure stevia that's fine all right mon
fruit same deal all right my last tip
for you is to avoid alcohol now I want
to give you my position position on
alcohol I'm not against alcohol my
position is that alcohol is part of
human uh Human Society ever since we've
grown grains and fermented them uh
drinking some sort of alcoholic beverage
has been very much part of our Humanity
but look what we're talking about this
video is that you want to lose weight
without having to do anything crazy
without having to do a severe scheduled
intermittent fasting practice it's just
too much for you so what are some other
easy peasy things you can do cut down or
cut out the booze I suggest you cut it
out you don't want those extra carbs
alcohol has this funny thing it's a lot
of carbs all right and it it Alters your
brain obviously makes you more likely to
overeat more likely to make choices that
aren't so good for you and by the way
alcohol in your system all right tends
to interfere with good quality sleep
what did we say earlier get some good
sleep drain your brain get to detoxify
all these other things that you want to
sort of um uh do with good quality sleep
Bo reboot your G microbiome look if
you've got booze in your system alcohol
ethanol all right I don't care if it's
red wine red wine the red part is
actually the beneficial polyphenol part
of wine the alcohol part isn't
beneficial for you at all so again I
don't have a categor categorical problem
with alcohol I I I think it's part of
societ human society our culture we
drink around important events around
holidays funerals uh
weddings I think every now and then it's
fine but if you want to lose weight cut
down or cut out the alcohol now here's
another aspect that you need to know
about is that
alcohol is hard on the liver because
your liver has to churn in order to be
able to metabolize the alcohol right
break down that alcohol uh and so if you
are a regular Drinker not only you
adding more calories into yourself not
only you disturbing your sleep but
you're also uh putting a huge strain a
wear and tear on your liver now your
liver decreases the amount of alcohol by
metabolizing and so if your liver is not
working well you got to have higher
levels of alcohol in your body and
alcohol is toxic to pretty much every
organ it actually touches when you
compromise your liver you can have
alcoholic hepatitis that's where you
know heavy drinkers like pretty much
trash their liver now you can't detox if
your body now the toxins build up
everywhere all right and the alcohol
also compromises your brain so you're
not sleeping well now you now you're in
brain fog you know it compromises your
judgment and now you're tend to overeat
there's a lot of issues in terms of uh
what can happen to your metabolism it
throws it out of whack so simple thing
you can do is cut down and cut off the
alcohol so let's go back to the
beginning here what I said is that there
are some really simple steps you can do
if you want to lose weight all right but
you don't want to actually have to do
scheduled severe intermittent fasting
just doesn't fit your lifestyle so what
I talk about with you in this video is a
very set of easy practices I hope you
learn something from this video and I
will see you in the next one thanks for
watching hey if you like that video then
you're going to love this one check it
out