Kind: captions
Language: en
I want to tell you what changed my mind
when I first heard that apple cider
vinegar could help weight loss and I was
watching people that I knew uh SG down
spoonful of it in the morning I thought
that's got to be rubbish where's the
science there's no reason that would
actually work well there many kinds of
vinegar that usually find in the middle
aisle of the grocery store and apple
cider vinegar has been touted to be good
for weight loss right I used to hear
this all the time and I used to doubt it
but this has now been studied and it
actually works apple cider vinegar has
been shown to reduce harmful body fat
and help weight loss plus it actually
tastes pretty nice as well you can put
it into a salad dressing you can you
make it into a sauce or a glaze or you
can add it to a stew so I want to tell
you what changed my mind when I first
heard that apple cider vinegar could
help weight loss and I was watching
people that I knew uh Swig down spoonful
of it in the morning I thought that's
got to be rubbish where's the science
there's no reason that would actually
work work well as a scientist I keep an
open mind and so when I see data uh new
data on apple cider vinegar that
actually shows that there's an activity
I actually have to take a look more
closely at what's going on so first of
all apple cider vinegar is made from
fermented apples it's got vinegar in it
okay and vinegar is the chemical called
acetic acid acetic acid and this simple
chemical acetic acid prevents fat cells
from growing up and from building up uh
storing itself in adapost tissue the
other thing that acetic acid has been
shown to do is it turns down the genes
the DNA that are responsible for
lipogenesis for creating new fat cells
and so um acetic acid which is found in
apple cider vinegar actually is like
gene therapy it turns down the genes
that actually makes your fat grow as
well the other thing that acetic acid
has been shown to do is it improves your
body's response to insulin so it
improves insulin sensitivity and that
means that when you eat something with
carbs or sugar in it it'll actually help
to lower your blood sugar into healthier
levels it's a process called ug glycemia
acetic acid from vinegar actually helps
you get there so as it turns out vinegar
is really good for metabolic Health okay
and this is all supported by clinical
studies I want to ask you one of them
there was a study done in iich Japan
that look at the impact of apple cider
vinegar on body weight in 155 people
between the ages of 25 and 60 and these
people were considered obese in Japan
now you know Japan has small thin people
but these were people that um in Western
countries might not have been considered
obese but in Japan they were otherwise
healthy all right and what they did they
broke these people into a couple of
different groups one group got um low
dose of apple cider vinegar that's only
one tablespoon that's the low dose and
the other another group got three
tablespoons of apple cider vinegar
that's the high dose all right um now
what they did is they had the people
consume the apple cider vinegar
dissolved in a little bit of a beverage
water so it actually prevents teeth
damage and what they did is they had
these people the subjects consume apple
cider vinegar two times a day half of
the glass of water in the morning and
the other half at some point during the
day and there's a third group that
actually just got a placebo no apple
cider vinegar at all right so three
groups Placebo low do apple cider
vinegar and high do apple cider vinegar
and they did this for four weeks and
what they found is that people that
drank apple cider vinegar all right
whether it's low dose or high dose began
losing weight um uh after just about
four weeks and people in the placebo
group actually didn't and by week 12
this is a 3mon study those people who
had 3 tablespoons of apple cider vinegar
lost 4.2 lb on the scale uh or 50% more
than those people who had only one
tablespoon of Apple C of vinegar so the
uh the uh higher dose actually lost more
weight and what was really interesting
is that the placebo group did lose
weight in fact the people taking the
placebo actually gained weight while the
apple cider vinegar group lost weight so
this is actually a clinical study that
proved exactly what I had doubted and
this is the evidence that you have to
pay attention to now here's the other
thing that was really interesting and I
think the important part the apple cider
vinegar drinkers lost harmful body fat
all right they lost visceral fat and
their blood lipids actually also
improved the lipid profile and their
blood pressure also improved probably
because they lost body fat now other
apple cider vinegar Studies have also
looked at different parameters and they
found that people drink apple cider
vinegar take apple cider vinegar at your
reduced waste circumference right now
your waist circumference which is the
belt around your waist actually uh
expands when you got a lot of visceral
fat this is a harmful body fat and it
shrinks when you actually lose your
visceral fat and apple cider vinegar can
actually shrink your visceral fat and
Shrink uh your waist size hey I want to
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caption below now back to the video okay
so here are some vinegar Pro tips first
of all when you go shopping for apple
cider vinegar uh there's usually a bunch
of choices and I encourage you to pick
up uh the one that attracts you the most
and look at the ingredient label you
want to make sure it's just pure apple
cider vinegar all right so many products
uh uh especially in the middle aisle
have lots of other ingredients that you
don't really want to put in your body so
always look at the ingredient label
that's number one uh number two is that
uh uh you can do research online to see
if a brand that you like actually has a
good reputation or not all right so go
ahead um and you don't want anything
added to it but you also want to see if
anybody else any con have any complaints
about it now what you got to realize is
that although apple cider vinegar is the
type of vinegar that was studied in the
Japanese study for example that I cited
and some others acetic acid is present
in any vinegar so you could swap out
apple cider vinegar for let's say white
vinegar or black vinegar or red wine
vinegar or balsamic vinegar okay that's
probably an expensive swap out or malt
vinegar which you'd find in a pub for
fish and chips or cherry vinegar okay
all of these will be beneficial because
they all contain acetic acid that's a
key thing that you need to to know about
any type of vinegar actually uh uh work
now how do you use these vinegars right
because you don't actually have to um
drink it uh out of a spoonful and by the
way again come back to the pro tip here
if you're going to do uh straight shots
of apple cider vinegar I encourage you
to actually put it into a glass of water
because over time one once or twice it's
not going to hurt you but over time if
you have that super acidic uh liquid in
your mouth you're going to dissolve the
enamel on your teeth you don't want that
so diluting it out in a glass of water
or some other beverage actually will be
helpful you want to use water that's
fine but if you want to find something
else uh think about um tomato juice is
another great way to actually put a
little bit of apple cider vinegar it'll
the flavor will actually disappear into
the background especially if you don't
like the taste of vinegar a little Tangy
all right um uh here's another thing
vinegar is really really easy to buy a
bottle and store it in your pantry so
this is not something you got to go out
and buy all the time as long as you buy
it keep it in your pantry sealed up uh
make sure the cap is really tight
because if air gets in there you'll get
more fermentation uh and a little layer
will form it's called a mother you take
it out you can still use it but uh
that's something that you probably don't
need to have happen want to have happen
so seal it up make sure it's airtight
put in a dark cool place like your
pantry all right and in fact if you
store your riger properly it pretty much
lasts forever all right uh so uh this is
actually something this is actually
something that really really keeps for
long uh time so now the other thing I
think is for you to know is that you can
use um apple cider vinegar and other
vinegar acetic acid in salad dressings
you can use it in uh sautes you can
actually put it on something you're
going to roast or bake lots of different
ways to actually get apple cider vinegar
into your um body and just just think
about it 1 tablespoon or 3 tablespoons
actually gives you benefit that's not
very much at all anybody can actually do
it the carrot now carrots are so common
that you wouldn't think that they would
actually fight body fat but they're
really quite powerful turns out that
carrots contain a huge amount of dietary
fiber and some useful bioactives
carotenoids carotenoids named after
carrots or carrots named after
carotenoids these orange uh uh chemicals
natural chemicals that actually make the
carrot orange uh along with the dietary
fiber uh stimulates your metabolism and
one of the things that it can actually
do is to trigger your body's type of fat
called Brown fat and brown fat basically
acts like a space heater you turn it on
Click by eating carrots and um it'll
ramp up and fire up and as it's burning
creating Heat it's actually drawing down
the fuel that it needs to create that
heat from your harmful body fat your
visceral fat so your brown fat fires up
after you eat carrots and it steals the
fuel that it needs from a harmful
visceral fat and then it burns down your
harmful uh body fat now I didn't used to
be a fan of carrots right it's an the
salad bar you sprinkle some on for a
little bit of color but actually carrots
are absolutely delicious to eat if you
want to roast carrots uh they are
absolutely uh delicious um now I'm not
telling you to put sprinkle sugar on it
but you can actually drizzle a little
bit of maple sh maple syrup on it if you
want to give it just a little bit of
caramelization not too much and you'll
get this beautiful nice uh flavor uh and
uh it's great for stews uh that you can
actually make uh as well so and a carrot
soup carrot with ginger the soup what an
amazing thing to uh to combine now a lot
of people don't know this about carrots
but the original carrots uh were not
orange can you guess what color they
were purple the original carrots were
purple carrots and you'll actually see
these in the market uh these days they
call them heirloom carrots or you see
them in farmers markets um they're kind
of gnarly looking actually they can be
but they're beautiful and purple on the
outside that's the color on the outside
kind of their skin deep purple and then
if you break it open and you look on the
inside of it you'll see that it's yellow
on the inside all right purple on the
outside yellow on the inside this is
actually what the original native carrot
was like now in Europe the ACT Farmers
uh uh started to celebrate the uh uh the
freedom fighter uh who uh William of
Orange who actually helped to free the
Netherlands from Spanish rule and
William of Orange to celebrate it they
actually started to breed the carrot to
be orange and that's really uh this
backstory of why carrots became orange
and that's what we see uh today um the
benefit of the original carrot purple
Enos sinin also good for your metabolism
uh so carrots are one of my favorite uh
foods for fighting body fat if you
actually uh don't know this already
beans are one of Mother Nature's
healthiest foods if you think about all
the foods you could possibly eat the
bean is probably uh you know stands Head
and Shoulders above the other if you
look at all the blue
zones these are the places that my my my
good friend Dan Butner um has discovered
where people live to ripe old ages on a
regular basis one of the common
denominators of that everyone in these
blue zones longevity zones I eat are
beans whether they're an AS Asia whether
they're in Europe uh beans are a common
staple so what do beans actually do well
beans improve your metabolism which
helps you fight body fat so uh what's in
a bean uh well you've got really great
source of dietary fiber and healthy fats
and those dietary fibers actually get
down into your gut feed your gut
microbiome healthy gut bacteria right
okay beans are good for gut health and
when your gut bacteria are happy and
well fed by beans you know what it does
it actually cranks up your metabolism
makes your body's glucose sensitivity
metabolism work more
efficiently U good to healthy gut
bacteria lower lipids they're sort of
Mother Nature uh the gut bacteria like
Mother Nature's statins all right um and
they can actually lower uh your lipid
your blood lipids uh and they trigger
your brown fat Brown fat being that kind
of engine that fires up and in order to
fire up draws the fuel from harmful
visceral fat uh in order to be able to
burn down harmful body fat so lower your
lipids burn down harmful body fat and by
the way the gut bacteria also lower
inflammation which protects you against
the all kinds of chronic diseases um now
um studies has been done actually uh
looking at uh people eating uh just a
simple can of pre-cooked beans these are
like grocery store beans white beans uh
for example uh and it was shown that
eating just five cups of canned uh white
beans Navy beans uh over the course of
the week right seven days in a week just
five of those days you have one cup of
uh of of of white of navy beans and
you'll actually burn down harmful
visceral fat and your waistline will
actually shrink this was done at the
University of t Toronto and by shrinking
your waistline it actually means that
the harmful visceral fat on the inside
is actually shrinking uh as well so how
do I like to eat beans well first of all
I like to soak them okay you get rid of
some of that ftic acid makes it faster
to cook uh as well uh makes them also
less gassy if that's something that
you're concerned about uh and um uh and
I love to just have a simple bean soup
or a bean stew cook it nice and uh
slowly add a little bit of garlic add a
little bit of Rosemary add some carrots
which we talked about are also good for
your metabolism cook it down very very
slowly uh and um man what a great dish
that you can have that's um gut healthy
uh fires up your metabolism and burns
down harmful uh body fat by the way when
you make beans the best part about it is
that usually you make enough so that you
would have enough for the next day so if
you're doing it for dinner I'm making a
beans stew you're definitely going to
have enough for lunch or maybe even a
second dinner and beans are one of those
dishes one of those foods that tastes
better the second day even better the
second day well hello if you're looking
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below mushrooms are great for burning
down harmful body fat now how does that
happen how does a lowly lowly white
button mushroom do this well it turns
out that mushrooms um are kind of soft
but they're pretty powerful they contain
a natural substance called beta D glucan
glua an beta glucan it's a soluble fiber
and you know what that soluble fiber
does it actually gets down and feeds
your gut bacteria beta glucan also turns
on your brown fat to help down burn down
harmful white visceral fat uh and beta
glucan also lowers inflammation so again
mushrooms are have the these
multi-pronged uh effects to help you
burn down body fat and let's talk about
mushrooms for a second because I love
mushrooms I like to cook um I love
eating mushrooms uh the beta glue can is
found in fancy mushrooms like porini all
right but uh morals but beta even found
in that lowly lowly white button
mushroom all right so if you go to the
grocery store and you buy white button
mushrooms are very inexpensive what do
we normally do right we take them home
maybe wash them off a little bit
sometimes a little bit dirt on them I
highly recommend that um and then we cut
off the stem and I used to throw away
the stem and just eat the cap cook with
the cap but I'm telling you the beta
glucans in the cap of the mushroom all
right so you've got good stuff in the
cap but the stem has twice as much of
the beta de glucan all right so eat the
stem eat the stem as well as the cap if
you're not sure what to do with the stem
you can sauté them or you can make them
into a soup just put them into a blender
uh you can actually even put it into a
smoothie kind of a uh as a as part of
it'll give a little bit earthy uh flavor
to it um but I will tell you that uh or
put into a soup but uh bed glue can in
the mushrooms so white button mushrooms
um shitake mushrooms Miaki mushrooms um
oyster mushrooms portabello uh uh all
criminy all great culinary mushrooms
now how come I haven't mentioned the
other types of mushrooms like Lion's man
uh RI Etc Corps because those are
medicinal mushrooms and I'm talking
about foods that fight body fat through
culinary mushrooms you should use um to
fight fat you should actually eat the
culinary mushrooms another Pro tip that
you might not know about is that
mushrooms uh are a source of vitamin D
vitamin D is really important for
immune health and bone health a lot of
other healthy parts and most people
around the world uh especially in the
Western World don't get enough vitamin D
so we take Vitamin D supplements um uh
but I can tell you that mushrooms are
one of the few foods that actually are a
source of vitamin D all right so you
know the human skin gets vitamin can
make vitamin D but we got to go outside
in the sunshine all right same deal with
mushrooms if you want to have your
mushroom which is a source of vitamin D
make more vitamin D you know what you do
take that white button mushroom slice it
longitudinally lengthwise all right and
put all those flat pieces on a plate and
stick it in your kitchen in front of the
window with the sun coming in and when
mushrooms get a suntan through the
window guess what they make more vitamin
D just like human skin so a little Pro
tip if you want your mushrooms to do a
little bit more work for you in addition
to burning down harmful body body fat
and um fueling your gut health and
lowering inflammation you want your
mushrooms that to give you a source of
vitamin D um slice them open and give
them some sunshine as a way to actually
do that as well um uh by the way another
comment about mushrooms I I recommend uh
you to cook mushrooms if you're actually
going to eat them rather than eat them
raw and never ever go out and forage
your own mushrooms unless you're already
an expert forager don't let the experts
do it because there's a lot of mushrooms
out there that are actually poisonous
they'll kill you so don't do it go to
the market go to the store rely on the
mushroom forager to get you the stuff
that's the good stuff uh that's good
actually good for you poer tea poer tea
comes from a small town used to be a
village called puer in Southwest China
and uh this is actually a fermented tea
it's a probiotic tea if you can believe
it or not um it is a roasted dark it's
kind of a black colored tea very dry uh
and it's got this Smoky flavor to it um
I love it and uh in China they actually
sip po or tea after dinner as a
digestive all right helps you digest
your food uh and uh it turns out that
this fermented tea was uh used uh for
trading like on the Silk Road thousands
of years ago because fermented tea would
last longer all right could make all the
way to Europe and so they actually took
this tea this cut the PO tea and we
turned them into cakes and Bricks it's
pretty amazing to see this sort of round
cake solid cake or a brick of Po tea um
and you would actually break it with a
hammer in order to be able to get little
bits off that you can actually put into
your uh teacup now today you can get po
tea That's powdered you can get the
leaves you can have it in a tea bag it's
really worth trying but what does poor
tea have well it's got the same stuff of
tea kakin that actually helped fire up
your brown fat to burn down harmful body
fat but poor tea because it's a
probiotic tea all right uh it's got its
own bacteria healthy bacteria in there
that feeds your gut which then lowers
inflammation lowers blood lipids and
helps to fire up your U uh Brown fat uh
as well and so poor tea is a digestive
that actually does a little bit more uh
and it actually burns down harmful body
fat I hope you found this useful and uh
thank you for
watching hey if you like that video then
you're going to love this one check it
out