Kind: captions
Language: en
today we're going to talk about the
toxins that are lurking in your kitchen
and I'm not going to be talking about
the obvious toxins like the chemicals
and detergents and bleaches and cleaners
and bug sprays all that kind of stuff
I'm going to talk about those hidden
toxins that you might not be thinking
about all right the first one I'm going
to talk about is the toxins in nonstick
cookware you know the stuff that
actually is really convenient for frying
an egg uh or cooking uh food that might
normally stick so I'm not talking about
Teflon Teflon shouldn't be having Teflon
shouldn't even be able to buy Teflon but
even those non-stick pans um actually
can flake off if you scratch it but
those most non-stick surfaces contain
pfas this stands for uh perr and poly
floral alcohol substances these are
forever chemicals and they're really bad
for the body they're also bad for the
environment one scratch in a non-stick
surface can release 9,000 and pfas
forever chemical particles and and
that's something that you can can get
into your food so what's the solution to
that rather than use a non-stick pan use
natural nonstick so cast iron that's
properly seasoned uh it's a great
non-stick surface or cook with stainless
steel that's what they use in
restaurants it's a great uh surface or
use a copper pan all right
so another hidden source of toxins in
your kitchen are plastic containers you
know the ones that actually have been
sold plastic containers with a top so
convenient for leftovers so convenient
for bringing your lunch the next day to
work right well here's the thing we now
know that plastic sheds
microplastics and nanoplastics these are
tiny tiny little pieces of plastics into
your food and here's another one what
about the plastic cutting board right so
easy to clean uh uh lightweight well I
can tell you that when you cut onto the
uh plastic cutting board you're
releasing microplastics right into the
raw food uh that you're actually cutting
in an Italian study recently showed that
people with cardiovascular disease they
found 50% of those people when they
actually looked at the blockages in
their blood vessels had plastic
microplastics and nanoplastics stting
embedded inside the damaging plaques in
their blood vessels this means that uh
we're actually getting Plastics from our
food stuck into the disease tissue in
our blood vessels the clogs for your
heart for your cored arteries going to
your brain which is how they discovered
this some of it comes from food they
also think some of it might come from
the air that we actually breathe
nonetheless plastic in your kitchen is a
hidden source of the toxins that are
coming from U microplast Plastics okay
third hidden Source other sources of
plastic think about the amount of
plastic cups that you have or plastic
plates or plastic utensils or styrofoam
these are really kind of like the bread
and butter of convenience culture in the
kitchen they're inexpensive you go to a
party you can entertain with them it all
goes into the trash so good in terms of
a convenience so bad when it comes to
your health all right now Ultra
processed foods another the packaging
another source of of Plastics in fact
many of these plastic packaging contain
bpas that's bisphenol a all right uh
there's 30 to 40 different kinds of
these harmful poisonous plastic they all
get shed um into our food think about
that um uh Frozen uh food that's got a
little plastic thing that you poke with
the fork and stick it into the microwave
what do you think that plastic is going
to be shedding micro Plastics into your
food so again lots of hidden toxins
associated with microplastics so what's
the solution well avoid uh packaged
foods with plastic on them all right
just know that they're going to be Laden
with all these microplastics and shed
them in uh and rather than using uh
plastic plates and plastic silverware uh
plastic cups get paper cups paper plates
or for utensils swap out the plastics
for Wooden Spoons uh that might be
actually a much better way uh to be able
to avoid those hidden toxins and better
for the environment as well another
source of hidden uh toxins is your
kitchen sink sponge all right now this
is actually kind of a crazy thing but
we're using the sponge to clean our
plates right well Studies have shown
that sponges can contain
362 types of bacteria that you know the
sponge is used to for the plate it sits
there wet perfect uh environment for
bacteria to grow we don't wash the
sponge we actually wash use a sponge to
wash everything else it's just sits
there festering and growing like a pet
Tre dish all right and and and and how
many bacteria can grow 362 types of
bacteria 46 billion bacteria per square
centimeter of your sponge all right so
what's a better choice well you can
actually throw out your sponge you know
every after every use or after every
couple uses perhaps not very
economically efficient all right an
expensive way to clean your dishes or
you can actually use a brush all right
brushes have been studied and they've
been shown to Harbor less bacteria than
a sponge a sponge like the perfect pet
dish brushes are a little bit better
although they also grow bacteria as well
what you want to do if you use a brush
is to wash after you use a brush to
clean you want to clean your brush okay
uh wash your brush after each use uh use
hot water use some soap on the brush and
that'll keep the bacteria down all right
what about another hidden source of
toxins well soaps and detergents that
contain fragrance you know the uh the
the hand soap uh that actually smells
nice makes your hand smells nice you
know it could be lavender could be
Citrus whatever it is it turns out that
flavoring these fragrances contain
phalates that's spelled p h t h LH te
phalates and the phalates have been
shown to disrupt our gut microbiome they
actually turn our healthy gut into an
unhealthy gut an unhealthy gut means
your inflammation goes up it actually
can damage your mood because gut
bacteria talking to your brain sends uh
cross signals uh and lots of other
things that your gut bacteria are doing
can be disrupted by phalates found in
the scents the fragrances found in uh
detergents and in soaps okay so by the
way where else do you find them besides
soaps and detergents you see them in air
freshener you find them in cleaning
products those are all phalates so
what's the solution go for the non-toxic
it should be labeled non-toxic phalate
free look at the ingredient label look
for phalate free no fragrance cleaning
products are a much better choice and
avoid air freshers another source of
hidden toxins uh this one might not be
in your kitchen but just outside your
kitchen is the old charred Grill grill
right so think about it we're we're
cooking uh on the grill uh got to serve
the dinner we might turn off the heat
then we go away well guess what all that
Char just stays on there until the next
time it turns out that Char on the grill
on the grate actually contains
polycyclic aromatic hydrocarbons and
heterocyclic amines all right don't
worry about spelling all those things
remembering all those things those are
carcinogens all right those carcinogens
will get onto the food the next time
you're cooking on it unless you clean
those grates I know it's really hard uh
to clean the grates each time the way
that you want to so what's the solution
the solution is to uh deliberately clean
remember to clean your grill uh after
every single use all right and before
each use really scrub it clean all right
make sure you rinse off rinse it off and
get rid of all those uh Char fragments
that are carcinogens all right one last
uh hidden source of toxins is old
expired food right now nobody likes to
waste food we all have leftovers we keep
them in the fridge uh many of us don't
Purge our refrigerator on a regular
basis so the back of the fridge you wind
up having a lot of food that's been
sitting there a long time or you
actually have food that's been expired
and you haven't checked the date all
right here's the thing when you have old
food bacteria can grow in it when you
have expired food expiration dates are
talking about the quality of the food
but eventually they can actually grow
bacteria as well bacteria like eoli
salmonella
leria these are the bacteria that cause
food poisoning now why do bacteria cause
food poisoning well the bacteria release
toxins into your food that's what food
poisoning is you're actually being
poisoned by the toxins released by the
bacteria that you don't want to be
growing in there okay we're not talking
about fermentation we're actually
talking about uh the growth of harmful
pathogenic disease-causing bacteria they
release endotoxins and other types of
toxins that poison our system how do we
know it poisons our system well guess
what it causes nausea vomiting cramping
diarrhea it can fever sweating it can
even affect your brain to make you
confused all right um and with all that
uh uh uh diarrhea you get dehydrated
okay this is why you want to actually be
very careful that you're not actually
keeping old uh uh multi Foods expired
Foods uh uh and um you're eating uh
fresh and so don't cook so much cook for
a day or two you don't want to actually
keep the food around for too long so
that bacteria release toxins into your
food today I'm going to talk about the
five biggest mistakes you can make if
you're want trying to lose weight using
intermittent fasting the first mistake
is mid midnight snacking now before we
can understand why midnight snacking is
such a big mistake I need to actually
give you a little more background
information about intermittent fasting
are you ready let's dive in so what is
intermittent fasting well here's a myth
I want to bust right off the bat
intermittent fasting is not some new
complicated uh Trend that only appeared
a few years ago in fact intermittent
fasting is one of the most natural thing
your body already does every single day
your entire life think about it fasting
means that you're not eating and when
you're sleeping at night you're
naturally not eating so you're fasting
for seven or eight or maybe even 10
hours without even trying all right and
this is actually really important
because your metabolism performs in a
very specific way when you are actually
fasting all right uh and I'm going to
talk about that in just a few minutes in
fact fasting overnight is where the word
breakfast comes from right you going eat
breakfast you are breaking your fast
you're literally breaking your overnight
fast so intermittent fasting is
something that we do naturally but if
you want to actually use it for health
to lose weight to optimize your
metabolism to um uh fight harmful body
fat and get rid of excess body fat the
way you do this is by extending your
natural fasting period all right so
whatever you're doing during sleeping
you extend it on both sides of the
equation kind of like taking a bookends
of a bookshelf and just adding
stretching them out and adding a few
more books in between there all right
and the way to do this is actually to
work on your last meal of the day which
is dinner and your first meal of the
morning of the next day all right the
longer the gap between the meals it
gives your body more time the bigger
opportunity to burn down
its fuel because that's actually what
happens during fasting all right it Taps
into your body fat so while you're
sleeping and fasting you're actually
burning down fat pretty amazing right
you're sleeping and burning down fat
you're not exercising that's actually
how our body is hardwired all right so
when you're
fasting it not only burns down fat it
also resets your
metabolism part of this is the fact that
when your insulin levels are low meaning
that you're not eating so insulin level
naturally goes back down insulin is the
hormone that your pancreas produces to
be able to draw energy from our food
into your cells when you're not eating
insulin levels naturally go down and
that over time that if you switches your
metabolism into a gear kind of like in a
race car you switch gears from fuel
storing mode which is what insulin
actually does helps you store fuel into
fuel burning mode so literally you're
Switching gears you're switching your
metabolism from storing energy to
burning down energy when you are
actually sleeping and the great thing is
by the way intermittent fasting isn't a
oniz fits-all approach there's actually
no strict rules about how long you have
to fast to get the benefit just sleeping
okay and you want to get good deep sleep
because that's the other thing is that
the kind of metabolism fat burning all
right the the optimizing your metabolism
uh that actually happens when you get
good deep quality of sleep so you know
waking up every few hours whether it's
going to the bathroom whether it's
checking your email you know insomnia
that doesn't count you want to get
really really good deep sleep which is
why we talk about sleep being so
important all right but first I want to
talk a little bit about how to actually
um extend your natural fasting period
now some people might want to naturally
extend their overnight fasting period by
skipping breakfast right and that's an
easy way to go from let's say eight
hours of of fasting to being able to uh
let's say you're sleeping eight hours
eight hours of fasting to be able to
extend it a little bit further if you
wait an hour after you get up before you
eat breakfast you've just gained an
extra hour of fat burning all right now
here is where the key for not eating a
midnight snack comes in all right when
you eat dinner all right you're eating
uh food your insulin Rises your body is
still from all day long still in fuel
storing
mode okay um your metabolism isn't able
to burn fat it is focused and storing
all that energy right now when you're
done
eating if you're if you're done eating
uh then your instant levels come down
then your body is going to say oh I
guess we're done storing fuel let's
switch gears to fat burning mode so
pretty much happens once your insulin
levels go down after eating a meal all
right now uh the fact of the matter is
that if you are eating a midnight snack
one of the things that you've actually
done is you've actually interrupted your
fasting period because let's say you eat
dinner at 7 o'clock and you get done at
8 o'clock all right some of you may have
heard me talk about this before you put
your dishes away now your body is
actually saying all right I guess we're
done stiring fuel insulin levels come
down you get ready for bedtime and now
you're into fasting mode all right and
you're going to take that all the way
through the evening so let's say that
you go to bed at 11:00 and you sleep
until 7 that's eight hours let's say you
get good quality sleep all right you're
going to get eight hours of of fasting
um from your sleeping time but if you
actually don't eat after you put your
dishes away then you're going to gain
those extra three hours from 8:00 to
11:00 if 11:00 is the time you go to bed
I know you might go to bed later or you
might to go a bit earlier but you get
the point is that once you put your
dishes away if you don't eat anything
your fasting period starts to rev up
right away because the insulin levels
will actually come down but if you
actually have a midnight snack guess
what you do you're revving your
metabolism back up into fuel storing
mode so you're not going to be able to
burn fat and that cuts in to the useful
period of fat burning that you're
sleeping is actually going to get you so
this is why midnight snack
late night snacking is something that
actually is one of the biggest mistake
you can do if you are actually trying to
do intermittent fasting all right so
that's one of the things that is a big
mistake a lot of us actually have this
urge for just one more bite of something
and by the way maybe it's something not
particularly healthy at night you know
some chips a slice of cake you know even
something healthy like a slice of fruit
this little snack will sabotage your
full fasting window that you could
actually get all right put your body
back into fuel storing mode and delays
the time where you begin to burn fat so
throwing snacks into your body late at
night midnight snacks give it more fuel
when it's trying to wind down for the
day all right so don't do that now um
here's a solution all right no eating
after you put your dishes in the sink
that's my recommendation let's again
walk through this you are actually
eating dinner at 7 o' you're done after
an hour let's say it's 8:00 you put your
dishes in the sink all right now you are
done eating for the day so you actually
telling your body your body's going to
sense this no more Foods coming in it's
insulin's going to come down it's time
to switch gears into fat burning mode
and now when you go to bed let's say
it's at 11 o'clock at night you are
actually going to be um in fat burning
mode all right um and during
intermittent fasting mode and you're
going to carry that all the way through
for your eight hours of sleep until the
morning and any want you want to get a
little extra out of it hey Skip
breakfast or eat breakfast a little bit
later give yourself an extra hour and so
think about it 8 o'clock dishes in the
sink no more food till 11 and 11 o'clock
you go to bed that's three hours now
you're going to sleep for eight hours 3
plus 8 that is 11 hours now delay
breakfast for an hour that's 11 3+ 8 is
11 plus one more hour that's 12 hours
and that's how you actually take 12 out
of the 24 hours of your day to be bit in
metabolic intermittent fasting fat
burning mode so don't eat midnight snack
that is actually a mistake by the way
the other thing that actually happens
you got to realize while you're inly
fasting other things are happening your
gut uh microbiome your Healthy gut
bacteria 39 trillion bacteria that are
involved with lowering inflammation
boosting immunity and helping to
communicate for better brain function F
during sleeping and fasting those
systems your immune system your gut
health are also resetting so you're
getting a fresh uh system for the next
day it's kind of like you know cleaning
up uh after the day all right and you're
going to get ready for the next day
clean up everything like at a restaurant
after the restaurant closes no more food
right the kitchen staff is going to wipe
everything SP and span ready for the
next day that happens in your gut that
happens with your immune system and by
the way an extra little bonus is that
while you are
sleeping and fasting other things are
actually happening there's something
called autophagy autophagy is sounds
like a complicated word and it's
actually a scientific word that
basically says that your body is
cleaning up old dead cells you know the
cells that are not doing the same job
that they used to they need to be
cleaned out and replaced aop is a
cleaning up uh kind of the spring
cleaning uh that occurs while you are
fasting as well so Mother Nature has
actually designed our bodies in a really
clever way when we are sleeping we're
actually quite active we're cleaning up
our dead cells we're we're also draining
um any toxins out of our brain through
the sewer system called the glymphatic
system I made another video about this
if you want to check it out it's
actually burning down extra fuel burning
down extra harmful body fat it's
resetting our gut it's it's actually
helping our immune system reboot so
sleeping is really important fasting at
night and not eating a midnight snack is
something that you can really do that's
important for your health all right so
that's one of the things that I want you
to remember mistake number two when
you're trying to lose weight by
intermittent fasting all right eating
too much at a meal now so here's how it
goes you're intermittently fasting all
right so you're extending the time that
you're not eating so natur you're going
to be hungry when it is time to eat and
it might be tempting to think well if
I'm only eating during certain Windows
I'm just going to eat as much as I want
during those times wrong absolutely not
you do not want to overload your
calories during the eating time all
right so your portion control is
actually really important we're going to
talk about portion control in a second
but remember food is our fuel that fuel
gets turned stored into our cells and it
gets stored into our muscle it gets
stored into our body fat and our body
fat by the way our fat cells are our
fuel tanks so when you're eating
calories which is just the name that we
call the unit of energy that comes from
our food it gets stored in our body fat
when we're eating we're loading up our
fuel just like putting gasoline into a
car filling up the fuel tank and the
more you eat the more fuel you have
which means you got more to burn off so
if you want intermittent fasting to be
working for you you do not want to
overload when when you are eating you
don't want to build up more fat more
fuel uh tanks then you're going to burn
that doesn't move you towards weight
loss it doesn't move you towards Health
in fact it's going to cause weight gain
and when too much fat builds up
especially the harmful body fat called
visceral fat then you're going to
actually get inflammation because big
masses of fat are highly inflammatory
all right so what do you do what's a way
to actually control the amount that you
eat I call that portion control and the
way to do this is is to take it really
naturally don't weigh your food all
right I like to use sort of this um
Asian the philosophy called harashi
buoni it's a confusion saying translated
into Japanese that basically means stop
eating when you're 80% full now you
might say how do I know when I'm 80%
full well actually your body will tell
you and a good trick to actually learn
is that when you eat and you feel
satisfied that you have had something to
eat you're probably 80% full by the time
you feel
full you're stuffed all right so you
don't want to be full you want to be
satisfied and the way to do this is to
be more in touch with your body and you
know basically that's super important
for health is to be in touch you know
live in the presence of your body and
feel how your body uh is responding to
what you're doing to it in the
environment that's in now this whole
idea of harachi bunme
um became popularized because in Okinawa
which is an island in Japan uh this is
one of the the blue zones around the
world it's a place where people live
long and live well at the same time
right that's actually what we want to do
we want to be vibrant we want to have a
lot of Vitality want to live a long time
that's in OKO anawa and they actually
practice harachi bume all right um and
they do it every single day and it's
very naturally natural for them they
also eat mostly a plant-based diet
most of them are vegetarians and they
exercise and they've got good social
structure but here we're actually
talking about um the idea of not eating
too much so when you're eating if you
eat slowly and Savor your food chew your
food and if you eat with other people
and you have you know meaningful
conversation you're not going to be
eating too quickly all right then your
stomach is going to get filled up and
your stomach is going to know when
you're actually 80% full it signal to
your brain hey you know what we got a
lot of food here we're getting filled up
hey there have you heard of intermittent
fasting I'm sure you have it's not what
you eat but it's about when you eat and
I've got a simple guide to help you get
started with intermittent fasting if
you're looking for an easy way to boost
your energy and improve your health and
maybe shed a few pounds along the way
this could be the perfect solution for
you in my guide I'm going to show you
how fasting helps your body burn fat and
also repair itself it's an easy thing
that you can do effortlessly every
single day plus I'll give you tips on
how to succeed with intermittent fasting
and I'll tell you the science behind why
this works just click the link below to
grab your free copy or scan the QR code
on the screen right now now let's get
back to the
video and that's when you can actually
feel satisfied stop eating all right you
don't eat to clean your plate you don't
eat to feel your belly bulging full now
we've all been through this if you ever
been to a family holiday like thank
American Thanksgiving right think about
it you're starving all day you go to you
know whether it's at your house or
somebody else's house or a gathering any
holiday gathering that's known for
delicious food and lots of people when
you get there you associate the event
right the holiday with EA a lot of great
food so you take a plate you pile the
food on and you eat it and you're
usually very excited maybe you didn't
eat earlier in the day so you're really
hungry and eating a lot and eating
quickly and then what do you do you go
back and take more all right and when
you take more you eat one more bite and
you you've been there I've been there
all of a sudden you kind of regret the
fact you took so much food on your plate
for seconds like one more bite and you
go oh man that's what I'm way too I'm
way too full now all right so don't fill
up your plate eat slowly pay attention
to when you feel satisfied all right
this a mental thing you got to pay
attention to how you're you're feeling
all right don't pay attention to the
plate eat more slowly pay attention to
how you feel when you're eating take
smaller bites chew it savor it all right
now many countries around the world that
have delicious food like the
mediterraneum they Savor their food they
enjoy every single bite of it and in
fact if you look at the Mediterranean
the traditional Mediterranean um uh diet
and the cuisine and also the patterns of
people who are there the families when
they're eating they're not talking about
their problems of the day they're
talking about the deliciousness of the
food so they also being Mindful and
appreciating the food they're great
they're grateful for the food that
they're
eating so this is also by the way the
savoring of the food eating slowly and
feeling satisfied this is why you should
always eat the tastiest food food you
can find you know some people call it
you know being a foodie I don't think
you need to be you know like a fanatic
about good food all the time but every
one one of us have our own preferences
for what tastes really really great all
right and you should look for that for
every single meal now the other little
tip for you know eating to the point
that you know you're 80% full is between
bites don't just keep shoveling food in
your mouth between bites ask yourself am
I still hungry or I'm just eating
because there's food in front of me at
some point you're going to feel like you
know what I'm pretty satisfied I can
actually put my Fork down and I'm good
you should try doing that sometimes you
put your fork down it's not in your hand
that's actually a good prompt for you to
maybe you know push back a little bit
and you can actually stop eating all
right A lot of times we don't realize
when we are actually consuming calories
to the point where we have overeen so
don't clean your plate be
mindful listen to your body when you're
actually satisfied and not when you're
actually feeling actually full all right
now portion size is another issue okay
um I I you know and I'm going to tell
you like whether someone someone at a
restaurant serves you a big plate of
food or whether you serve yourself from
you know like a plate that's being
shared around the table I can tell you
there's a phenomenon that's I call the
all you can e phenomenon right and this
is basically where there's no limit got
a lot of options you kind of feel like
you should pile up your plate and you
should eat more nothing could be further
from the truth if you've ever been to a
buffet at a casino or anywhere where
they actually have big big piles of
buffet food more food does not give you
more satisfaction this has been studied
and it certainly doesn't give you more
health so here's what you do you should
actually take a smaller if you're at a
buffet all right take a smaller plate I
know they serve big plates actually some
smart buffets actually only give you
small plates so you're not going to eat
as much food but that's the trick take
the smaller plate take the dessert plate
take the bread plate for uh for for if
you have a choice and then take little
bits of food to put on it it sounds
simple but it really works and Studies
have shown that when you eat from a
smaller plate you're likely to eat less
but still feel satisfied all right now
it's a little bit of a brain trick
because when the brain sees a big plate
a full plate um uh it wants to eat it
all but if you the brain sees the a
smaller plate being full it actually
thinks that you're going to get more
food than you actually are all right and
then finally I got to tell you about not
overeating you gotta quit The Clean
Plate Club that's a big mistake if
you're trying to um optimize your
intermittent fasting and you feel like
you've got to clean your plate I know
our moms all told us and maybe the lunch
lady in grade school told us you got to
clean the pl
all right don't waste food all right you
got to know something The Clean Plate
Club is an outdated concept it was
developed during World War I and it was
to encourage people not to take too much
food not to add a ton of food and eat at
all it was just sort of whatever you're
taking don't take too much and if you're
going to take whatever you're going to
take do make sure you're eating us so
you know there's enough food for
everyone all right so somehow uh after
the wars and we had more AB abundance of
food that Clean Plate Club got
translated into pile up your plate and
finish it all don't worry take less
don't finish it all when you're feeling
satisfied even if there's some food left
over it's okay don't finish it all right
um and next time just take a little bit
less here's another thing you you can
kind of judge yourself on this if you
are eating and you kind of realize that
after you eat on a regular basis you're
feeling sluggish you're feeling a little
bloated you're feeling uncomfortably
full that is a good sign that you're
eating too much all right and you got to
go back and say am I cleaning the plate
am I getting seconds never takes seconds
all right you know do you have this uh
all you can eat
mindset don't do it all right switch
your mindset to eating until you're
satisfied 80% full then step away step
back all right that's one way that
you're actually not going to over load
your calories when you're eating and
then make intermittent fasting less
effective because intermittent fasting
is going to be burning down that extra
body fat but guess what when you're
eating if you overload now you got a
problem because now you're like sort of
one step forward and then overeating
takes you two steps back you got so much
more body fat to burn down to much more
fuel to burn down all right mistake
number three let's talk about this
eating Ultra processed foods now
everybody knows by now that Ultra
processed foods are not good for your
health and I'm not going to go into
every single reason that it's not good
for your health but if you're going to
actually go to the effort of optimizing
your intermittent fasting don't set
yourself back by eating junk junky food
junky Ultra processed foods listen you
know what I'm talking about chips
candies snacks in a bag from a factory
anything that's fluoresent colored
sugary you know artificially spiced
factory made cakes and cookies frozen
foods that you have to like toss in the
microwave to Nuke and heat up look these
are things that most of us grew up as
part of our daily diet like I'm the same
way as you I grew up that way as well um
but those are actually Al ultr processed
foods and they're not good for you in
fact they set you back if you're trying
to intermittently fast and I got to also
tell you there are now companies that
are producing so-called healthy Ultra
processed foods but here's the trick
just go ahead and look at the ingredient
label and if you look at the ingredient
list on the side of a box or bag or a
can or a jar and you see a bunch of
words ingredients that sound like they
belong in a chemistry lab that's your
red flag that this is probably an ultr
processed food you don't need to be a
scientist to know what all these
chemicals do to you you should assume
that they're probably not good for your
body all right now I got to tell you why
these foods are such a problem for one
thing it's been shown that Ultra
processed foods eating Ultra processed
foods all right disrupts your gut
microbiome remember the gut microbiome
are the healthy 39 trillion bacteria
that live normally live in our gut
inside our colon all right that's the
lower part of our gut they live in an
area of the colon called the seeum c m
it's right by the appendix these healthy
bacteria do us a world of good they
really help our health they lower
inflammation they improve impr our
immunity they streamline our metabolism
they help us heal faster from the inside
out they text message our brain to keep
us in a good mood all right and they
make us insulin sensitive all right when
you eat Ultra processed foods you're
eating all these chemicals the science
lab the chemistry lab we talked about
and these can actually damage your gut
bacteria you damage those bacteria that
are responsible for lowering
inflammation in your body what's going
to happen inflammation going to go up
that is not what you want if you want to
actually uh be healthy and it's also not
going to help you because damaging your
gut microbiome also damages your
metabolism which makes it hearten your
insulin sensitivity glucose sensitivity
and now you're actually not going to be
able to burn body fat the same way when
you're intermittently fasting as well
all right so here's a little tidbit you
need to know how do you know when you've
got good gut health well there's a lot
of ways you know most of us who are
walking around uh normally feeling okay
in our gut and then sometime you feel
like oh man I feel Cy I feel gassy you
might have some diarrhea or loose stools
uh or you might be constipated and you
just feel bloated all right those are
all signs those those are not just
general signs now we know they're
probably signals you know like uh signal
flares distress flares that your gut
sending saying you know gut microbiome's
not doing so well well as a researcher I
can tell you we're beginning to actually
figure out ways to tell whether or not
your gut microbiome is in good shape or
not and a simple way is seeing if your
your gut bacteria are diverse what does
that mean diverse gut bacteria well you
got a lot of different species of
bacteria so think about your gut
microbiome as an ecosystem uh a
neighborhood with a lot of different
types of bacteria and as you know a good
healthy uh ecosystem has got a lot of
different types of organisms in it like
a neighborhood a good healthy
neighborhood it's usually pretty diverse
not the same people all the time you've
got people with of different you know
Stripes all working together it's a it's
a much richer healthier neighborhood to
have diversity and good healthy gut um
microbiome is very very diverse now
Studies have shown that when you eat
Ultra processed foods you know what
happens you decrease the gut diversity
in fact one study showed that you can
decrease gut diversity by eating Ultra
processed foods by up to
40% that's huge all right and when you
decrease that diversity you're
decreasing the functionality the the
benefits that you get from good gut
health as well all right so that's why
I'm actually saying that you you the
diversity of the gut is crucial eating
Ultra processed foods actually can wreck
the diversity and what do you end up
with you end up with increased
inflammation you end up with less
optimal metabolism glucose sensitivity
is not going to be quite so good you're
going to have weight gain and all the
problems that come with all these issues
you know with inflammation as one of the
root causes of many chronic diseases so
my Pro tip to you if you are trying to
get the most out of intermittent fasting
is swap out the ultra processed foods
swap in Foods uh that are made with
fresh uh plant-based Whole Foods all
right and and along with that tip is
learn how to cook all right cook using
fresh ingredients so you know every
element that you're actually putting
into your body now I know people who
like to cook like they're like yeah
that's great I would love to do that I
do that all the time all right myself on
the other hand some people go you know
cooking is not my thing I I don't know
how to cook I I don't know how to do it
well look I can tell you if you don't
know how to cook um You probably don't
really aren't really tuned up to
shopping I'm going to make a video on
that at some point how to how to cook
and how to shop uh in healthy ways but
one of the things you want to be able to
do is to just pick an ingredient that
you like to eat let's say it's Tomatoes
then go on to um YouTube and look up a
recipe just put tomatoes and recipe if
you want to make it simple or quick put
simple and quick hit search and watch a
video and someone will actually show you
how to do it like you know somebody who
really knows what they're doing that's a
way that we can actually teach each
other and learn and then you're actually
going to be eating whole Fresh Foods and
you're not going to be so tempted
towards um eating these ultr processed
foods I'm bringing up tomatoes because
I'm thinking about you know something
that you might want to have like salsa
all right um why get it out of a jar or
a can when you can actually make it
yourself all right think about that all
right or guacamole all right so make
sure you know what you're eating that's
good for your health that is actually
going to have impact on how well your
intermittent fasting goes so if you're
trying to get the most out of
intermittent fasting don't eat Ultra
processed food
all right mistake number four what do
you think that is it is drinking
soda you know colas other types of sodas
you know the so-called fruit flavored
sodas and this is even regular soda or
even diet soda all right now I'm gonna
I'm not going to name any Brands but you
know exactly which ones that I'm talking
about we all grew up drinking sodas hot
day you want to Slick your thirst who
doesn't want a soda but here's the thing
soda is the one beverage
that can stall the progress you're
making with intermittent fasting now why
is that it's because soda regular soda
is packed with calories you know you can
down a 12 oz can of soda pretty quickly
right on a hot day slay your thirst
guess what one 12 O can of soda has up
to nine teaspoons of sugar that is a
huge amount of sugar imagine I gave you
a glass uh An Empty Glass and I put nine
teaspoons of sugar and told you just go
ahead and eat that
that's all calories and we call them
empty calories because you know if you
actually ate sugar from a fruit for
example yeah you have some sugar it
wouldn't be nine teaspoons full but
you're also going to get all these other
valuable bioactives from Whole Foods
you're going to get the dietary fiber
you're going to get the polyphenols all
those things actually help your health
all right in spite of the sugar and we
need some sugar anyway but for a soda
it's all sugar you're basically like
throwing it down into your system all of
a sudden you are you know that
intermittent fasting taking one step
forward all right you're taking two or
three steps backwards with a whole soda
so don't do it all right now what are
the issue with um even worse is this
idea like well then I guess I'll have
diet soda because it doesn't have those
calories okay it's true it doesn't have
the calories and a lot of people think
that switching to diet soda is going to
solve that problem but diet soda is also
sweet and the reason reason it sweet is
that it's made with artificial
sweeteners all right and research has
now shown that even though those
artificial sweeteners don't have
calories you know what they do they
don't get absorbed in your body they
trickle down into your gut and guess
what they do to your gut microbiome they
can destroy and harm your gut microbiome
that's really bad all right in fact one
study showed that artificial sweeteners
the kind that you'd find in soda can
lead to a 50% reduction in the diversity
of your gut microbiome 5 all right
that's a huge amount that's not what you
want to do with artificial sweeteners
all right and I don't care if that's an
artificial sweetener for your soda and a
diet soda or even in your coffee don't
do it all right um okay so when your gut
microbiome's out of balance again you're
going to be L losing your ability to
lower inflammation so inflammation goes
up not good for your health and it's and
your metabolism is going to be derailed
and now you're going to gain weight all
right and that's actually setting you
back from what the goal of intermittent
fasting is again this video is about
what are the mistakes that are made when
people actually want to um do get the
most out of intermittent fasting all
right now I want to give you kind of a
recommendation for a substitute if you
uh don't want to drink of soda all right
and I call it the Holy Trinity I read
about this in my book Eat to beat your
diet all right the Holy Trinity of
beverages are get ready for it water tea
and coffee all right water tea and
coffee the Holy Trinity of beverages
because they all can help you burn
excess body fat all right all of them
water even water actually when you drink
water actually um prevents you from
overeating it turns on fat burning tea
has cakin polyphenols that turn on fat
burning uh and improve your gut health
which helps to uh burn fat coffee same
deal chlorogenic acid and coffee can
help you burn body fat as well the key
with these uh beverages water tea and
coffee all right is not to add
sweeteners not sugar and definitely not
artificial sweeteners all right and a
little tip for you this is the my Pro
tip don't add dairy milk or Cream Dairy
Cream all right and the reason is the
fat in Dairy Cream or dairy milk all
right dairy products will actually form
little tiny bubbles all right around
those polyphenols in tea or in coffee
and when you drink it those little
bubbles will just kind of like uh run
down your gut and you won't absorb all
of them so you'll miss out on some of
those useful polyphenols you'll still
get some but you'll miss out on a lot of
it all right so what do you swap out for
uh dairy milk guess what nut milks
almond milk or oat milk totally fine soy
milk also fine does not form those soap
bubbles that Dairy does all right okay
so holy trity bever remember that that
that's great for um helping you optimize
intermittent fasting all right what's
the fifth mistake that we want I want to
talk to you about today and that is not
being Physically Active all right the
couch potato the sedentary lifestyle you
know all those things that we're not
supposed to do well listen movement
exercise being Physically Active helps
you burn calories and remember
intermittent fasting is burning down
extra body fat so if you're trying to
get the most out of intermittent fasting
it's going to be burning down fat you
want to actually help the body burn down
fat by being active you're actually
going to be boosting metabolism and
you're uh going to be aiding the
intermittent fasting during the day when
you're awake because don't forget if
you're sleeping when you're even fasting
you're burning down while you're not
moving when during the day move it so
you're actually not going to be building
up so much um body fat the other thing
about exercise is it improves your
insulin sensitivity so your metabolism
is just more
efficient and exercise improves your
circulation your blood vessels okay uh
the blood going through your blood
vessels makes your blood vessels your
vasculature and the endothelial cells
that's a lining the cells lining blood
vessels a lot healthier and those blood
vessels by the way are delivering not
only oxygen and nutrients to all of your
organs but they're also delivering the
hormones needed for a healthy metabolism
as well now here's the thing I'm not
telling you you got to join a gym you
don't have to hire a trainer you don't
have to buy expensive exercise or
workout equipment you can just stay
Physically Active by doing something
simple like taking a 30 minute walk
after dinner most people can do that all
right I don't care who you are you can
usually afford take 30 minutes out of
your day but you can also find you know
other ways to add movement into your day
um choose the stairs instead of the
elevator or Park a little bit further
away from your office or the store when
you or when you go to the grocery store
the clinical research backs us up that
even moderate physical activity like
walking can lower your risk of
developing chronic diseases that lowers
inflammation burns down extra harmful
body fat visceral fat uh a studying the
Lancet by the way that's the very
prestigious medical journal found that
walking briskly for just 30 minutes a
day can reduce your risk of heart
disease by
35% simple right you don't need statins
you don't need all these other stuff
walking is actually a a simple solution
for that another study looking at
prevented to medine found that people
who are active lower the risk of develop
metabolic syndrome which is pre-diabetes
by
30% so walking uh being active uh is is
really the way to go and if you're an
older person uh or maybe somebody who is
not regularly Physically Active walking
is a great way to start um I call
walking low impact High reward besides
walking you could try swimming biking
even dancing aim for 30 minutes a day of
walking and gradually build up to an
hour and what do you do don't spend all
day sitting around sitting is the new
smoking all right small birst of
activities standing up walking around
stretching doing a quick set of squats
all those things can make a difference
hi there if you enjoyed watching this
video I know you'll love the next one
stay here and check it out and I'll see
you there