Kind: captions
Language: en
number one cut out Ultra processed foods
from your diet now why because Ultra
processed foods have been shown to
damage your gut health your gut health
is the gut microbiome all right this
healthy bacteria that does so many
things including lowering inflammation
including help our body process glucose
more efficiently that insulin
sensitivity our gut bacteria also plays
a role all right and also processing
lipids so lowering blood cholester all
our gut bacteria although we don't
understand exactly how it does it our
gut bacteria actually controls all of
these factors so eating Ultra processed
foods all right uh can damage that why
because ultr processed foods have lots
and lots of additives that you don't get
in normal Whole Foods that you might
cook into a delicious Mediterranean dish
for example or a delicious Asian uh dish
these are I I always tell people I eat
mediterasian style it's what I wrote
about my book eat to beat your diet and
see I'll show you where it is right here
there's a whole chapter on my way of
eating mediterrasian style um but Ultra
processed foods have these additives
artificial preservative artificial
coloring artificial flavoring thickeners
the mfers all right uh stabilizers so
that the food will last a long time
sitting in a shelf of a grocery store
someplace all right all these things
have been shown in the lab to be harmful
to your gut microbiome your gut health
and when when you derail your gut health
you derail your metabolic Health as well
and your inflammation starts to rise
because the best nonsteroidal
anti-inflammatory that we have actually
in our gut our gut bacteria all right
plus our gut bacteria helps to maintain
insulin sensitivity so in addition to a
dep antin our gut bacteria also plays a
role in insulin sensitivity um so if you
want to actually draw in that glucose
which then helps you metabolize your
energy more efficiently uh you want to
actually be able to and not sit around
and cause any more problems you want
actually good gut health now the other
thing is that your our healthy gut
bacteria does it helps to control a
process called thermogenesis now you
might have seen me talk about
thermogenesis in one of my other videos
but thermogenesis Thermo is heat Genesis
is generating heat and one of the things
our body does it's really remarkable in
burning down excess body fat is to turn
on thermogenesis I kind of give it
examples like if you have a gas range
okay and you want to boil some water or
heat up some soup what do you do you go
to the range and go turn on the the the
the dial click click click whoosh I got
a flame that flame is hot that's
thermogenesis all right and in our body
our there's a special kind of fat called
Brown fat that goes click click click
whoosh turns on um a heat generation
generates heat thermogenesis that's
brown fat that does it and in order to
be able to draw down the fuel to be able
to create that heat now on your stove
it's coming from the gas lines going
into your house but in your body the
brown fat triggers thermogenesis by
drawing the energy from your excess
harmful visceral fat want to burn down
more fat do thermogenesis and your gut
health is actually important for this so
if you eat ultr processed foods you
might be damaging your gut microbiome so
cut out those Ultra processed foods is
very very important in order to be able
to help your gut um uh uh help you push
forward that idea of losing extra body
fat right so this video is really about
if you're on a weight loss program
you're trying to figure out like what
can I do to optimize and mulu a little
bit more cutting down cutting out I
would say cut out all right if you want
to kind of push the envelope cut out
Ultra processed foods all right second
thing you want to do if you want to
actually push the envelope on weight
loss this is the second one is extend
your natural period of intermittent
fasting let me explain intermittent
fasting is when you're not eating and
when you're not eating for a long enough
period of time your metabolism basically
says oh we're not getting more energy in
so let's go ahead and burn energy right
so think about it it's kind of like uh
the gear gear shift in your car when
you're at the gas station filling up
that's your body during the daytime when
you're eating breakfast lunch dinner
snacks whatever all right your
metabolism is shutting off the fat
burning and it's actually focusing on
loading in fuel all right now what
happens when you're done loading up the
fuel right so what are you going to do
you're going to put the nozzle out of
the car back into the uh onto the pump
then you're going to start the car and
you're going to drive off and you're
going to be burning fuel well in our
body when you're not eating it means
you're done done filling up the fuel
tank right put it back filling on the on
a pump for us that's putting the dishes
in the sink when you're not eating for a
long enough time our metabolism does
like the car it switches gears and goes
into drive and drive mode means you're
burning down EG body fat anything stored
all right so when you're fasting that
means you're not eating when you're not
eating your metabolism goes all right
we're not loading up fuel let's burn
fuel all right and when you're burning
fuel you're burning down fuel from
stored fat so if you want to actually
push the envelope and losing extra body
fat try to extend your period of
intermittent fasting now some people go
I don't know how to do that like inter
fasting sounds so difficult um you know
this whole issue about 16 and8 and how
do I even calculate that how do I fit it
into my life listen it's pretty easy the
reason is this intermittent fasting is
the most natural thing that we all do
every single day of Our Lives what am I
talking about I'm talking about sleeping
because when we're sleeping we're not
eating which means that when we're
sleeping we're fasting now you're
supposed to sleep about eight hours
every day if you're not you should try
to aim to get eight hours of sleep a day
good for all kinds of Health Systems but
I can tell you when you're sleeping from
eight hours a day so let's say you go to
bed at 11: and you get up at 7 I know I
know you're probably going to bed later
or you might be waking up earlier or
whatever that's okay I'm just kind of
giving you an example here you go to bed
at 11: and you get up at 700 in the
morning that's 8 hours of sleep all
right during that period of time your
body your metabolism is shifting into
gears like a Ferrari like a sports car
to burn down fuel from that's been
stored in your fat so if you want to
push the envelope to burn down some
extra fuel how do you do it pretty easy
extend this window this period of time
of intermittent fasting how do you do it
all right so I'm going to tell you how I
do it um because this is actually simple
if I can do it you guys can do it first
thing is um the night before you go to
bed don't eat after dinner all right so
think about how many people who eat
dinner let's say that you eat dinner at
700 and you finish at 8:00 and then you
go do some work or you watch some
Netflix or whatever you're you're
actually doing um you might have a snack
with you all right or you might have a
late dessert or you might have a bedtime
snack you know you might out of habit
you might basically get your PJs before
you brush your teeth you know go check
out the refrigerator one more time hey
is there anything here that I actually
want to eat don't do that all right what
you want to do to extend your f fasting
window natural window is when you're
done eating the night before so my
example is that you eat dinner at 700
you put the dishes away at 8 that is a
signal all right that you're done eating
for the day of course you ate enough all
right you're fine all right it's only
habit after that you would eat
afterwards put the dishes away that's it
for food till the next day so let's say
if you put your dishes away at 8 you
don't go to bed till 11: again I'm just
giving you an example of this 8 9 10 11
that's three hours three extra hours
that you have of extending your fast if
you don't eat all right three extra
hours that's 3 hours before bedtime then
eight hours 11: to 7 all right uh 3 plus
8 that's 11 hours of fasting just by not
eating after dinner just by saying when
you put your dishes away you're done
that itself gives your body a little
extra push in order to be able to help
you burn down extra body fat for we we
loss all right now you want to do it
even a little bit further because I like
to get the most out of whatever is I'm
doing all right so in the morning you're
going to get up right don't do what your
mommy told you to do which is like from
childhood we all have the same thing hey
hurry up get up roll down to the kitchen
have some breakfast so you can actually
have some energy in your body to to
learn at school no don't do that we're
adults and I'll tell you what you can do
when you get up in the morning don't eat
breakfast right away whatever you do
don't eat breakfast right away do
exactly what your mom didn't want you to
do all right for me I get up I brush my
teeth I take a shower take my time
getting dressed all right I do not go to
sit down and eat breakfast right away I
might open a door and go out for a walk
if the day is nice I might uh pick up a
book that I was reading and read a few
pages just chill out and relax and read
a little bit all right stimulate my
brain I might okay I admit it I might
scroll through my emails or look through
the news to see what's going on all
right my point is take about an hour
after you get up before you eat anything
all right now let's do the math put the
dishes away you got three hours to
bedtime at 11: 11: to 7 you're asleep
that's 3 plus 8 that's 11 hours now you
get up in the morning don't eat for an
hour that's one extra hour 11+ 1 is 12
and suddenly you've gone from eight
hours of fasting to 12 hours of fasting
pretty awesome right so and and it's an
easy way to do it like you don't have to
suffer that much that's actually anybody
can actually do that that's a way of
actually pushing the uh pedal to the
metal uh to be able to actually uh lose
a little extra body weight and anybody
can do it so if you're trying to lose
weight and you're trying to figure out
what else I can actually do extending
your intermittent fasting window is one
of it now if you want to get really
serious and really and and really push
it you know to the health here's what
you do skip breakfast all together right
you get up at 7:00 now just skip
breakfast I I sometimes skip breakfast
cuz I'm busy uh and I've just gotten
used to it and still bigy all right um I
might get a little hungry but I push
right through it by the way coffee and
tea as long as you don't put milk or
sugar in it does not break your fast so
so for me if you get up in the morning
and you want to skip breakfast but you
can still have your coffee that's fine
all right but here's how you really push
it instead of having breakfast you get
up at 7:00 now you actually don't eat
until lunch so skip breakfast now you
gain four extra hours and that's 12 + 4
that's 16 hours all right so if you want
to do that intense 168 fasting I mean 12
hours of eating and 12 hours night that
will W you work for you want to push the
metal to the the pedal to the metal do
16 hours of of fasting and eight hours
of eating do what I just said skip
breakfast eat at noon the key is not to
overeat when you're actually eating that
is actually very very important and that
brings me to the third tip to actually
um extend your weight loss a little bit
more than what you might be already
doing like again how do you lose that
stubborn fat meaning how do you jump
start a little bit more weight loss this
is an easy one all right cut down your
meal size every single meal cut down the
size all right and the reason is very
simple all right if you want to lose
weight you don't want to be putting more
calories into your body because you got
to burn burn those calories if you want
to actually lose weight food is our fuel
if you're putting too much fuel in the
tank you got to burn it off if you
actually want to lose weight all right
so whenever you get a plate of food that
plate is the energy you're going to be
loading your body just remember if you
want to lose weight you're going to be
burning that off you put a big Mount of
food on your plate you got a little
extra work to do to burn so if you're
not moving losing the weight that you
want to lose you want to actually be
able to to just decrease the amount of
food that you are actually eating right
so the next time you you know have a
plate of food in front of you or have a
plate you're going to put food on one of
the things you want to ask is why do I
need so much food on my plate now if you
are in a restaurant some Chef okay or
kitchen staff actually composed a plate
for you and they stuck all the stuff on
there you know some places want to be
generous and they put a gigantic amount
of food on I find that to be wasteful
because people should not be eating that
amount of food right like um we used to
complain about like the French
restaurant they serve a little tiny Mor
you know that might have actually been
better for you it could be a little more
generous but whatever amount um somebody
else serves you don't feel like you have
to finish it all right so I always say
whatever your eyes see take two-thirds
of it only cut that cut out a third now
if you're serving yourself all right
whatever your instinct is to put food on
the plate take only two3 all right so
I'm saying purposefully cut down the
number of um the amount of calories the
number of calories you know on a food
you have in your plate all right most
people instinctively want to put more on
our on your plate you know that's
instinctive right oh you like a a buffet
you know oh my gosh look at all this
food I'm just going to put more whatever
onto the plate and load it up
completely uh you know that might feel
good to do that but I can tell you your
body is not going to feel good when you
eat all those extra calories and if you
want to lose stubborn fat you need to
think about this don't load up your
plate extra so again when what I was
telling you is that if you whenever
you're serving yourself take less than
what you would actually take okay I said
take only 2/3 here I'm going actually
going to up the game a little bit and
say take only half of what you would
want to normally take that way should
make you think half I don't know I can't
calculate 2third that easily half is
easy all right and if you're eating at a
restaurant um don't clean your plate all
right quit The Clean Plate Club is what
what I say do not overload your body
with fuel you don't want to actually do
that all right so cut down the amount of
food that you put on your plate every
single meal I don't care what meal it is
cut it down all right here's another tip
to actually push the envelope of not
losing weight and maybe some of you are
already doing this but if you're not I'm
just going to give it to you straight
lose the soda do not drink any sodas I'm
talking about colas for sure both
regular and diet but any soda any
carbonated Rivage that actually you know
made with fruit or flavoring cut it all
out out all right the the beverages to
drink are water tea and coffee all right
those are the best ones to drink all
right they don't have extra calories in
it now if you don't drink soda this is
not you for you but if you do drink soda
and a lot of people drink soda just
remember if you want to lose more weight
you got to stop your soda habit because
regular soda can have as much as nine
teaspoons of sugar added to the typical
can of soda you're even though you're
getting your you're slaking your thirst
and you're getting hydration you're also
loading calories into your body that's
why we call the sodas like empty
calories because you're not getting
anything else you're not getting dietary
fiber you're not getting polyphenols all
you're getting is a gigantic load of
sugar and again I'm not even going into
the glucose spike thing that's a whole
other conversation we can have in
another video but right now I'm just
talking about loading too much fuel in
your body if you're trying to lose extra
weight all right now um the key thing is
that diet soda
even worse you know why because a lot of
these artificial sweeteners right
aspartame sucalo sacarin these are the
things that are found in artificially
sweetened beverages all right always
always always check um the uh can the
ingredient label to see if you see any
artificial sweeteners I can tell you if
you go like to some places you might
even even expect actually have
artificial sweeteners do typical thing
you know like if you were to go into an
Asian store for example pick up a a a
tropical drink lii coconut or some other
exotic thing papaya kiwi if you pick it
up you might actually see that you know
that's not natural sweetener they
actually have added a spart into it all
right that is something you Xylitol
that's definitely something you don't
want to do because research is now
showing that these artificial sweeteners
even though they have zero calories all
right true they're not sugar when you
actually uh consume them these chemicals
artificial sweeteners tumble down into
your gut you know what they do they
poison your gut microbiome that damages
your gut health remember I told you your
gut microbiome is key to helping you
lower your uh lipids uh make your
insulin work better insulin sensitivity
use glucose absorb glucose better and
lower your lipids if you mess with your
gut all those things get reversed and
now it becomes a lot harder to lose
extra body fat right lose extra weight
all right so remember we got a protect
your gut microbiome you always want to
make sure that you are this is you you
want to you want to push for more weight
loss all right you got that stubborn fat
cut out soda all together I don't care
if it's regular I don't care if it's
diet just cut it out water tea coffee
that's a substitution and by the way
don't put sugar or artificial sweeteners
in your tea or your coffee all right
that's my little trick for you I can
tell you that tea and coffee they also
have polyphenols tea has kakin
and coffee has chlorogenic acid they
actually ramp up your metabolism to help
you burn down extra body fat so little
extra benefit from there you would never
get from soda regular or diet or
otherwise all right okay another tip all
right move more get on your feet get
onto an exercise program if you want to
lose extra body fat why simply put when
you're actually in motion you're
physically in motion you're going to
burn calories you know listen just
sitting around all day long you're
tapping on your laptop and then you got
to do your laundry and then you got to
go to the bathroom and you got to
actually go out and get the mail all
that stuff does burn calories as well in
fact even fidgeting you know tap tap tap
tap you know shaky the leg that burns
calories as well but we can burn a lot
more calories to actually make yourself
burn down extra fat if you exercise now
I always tell people because a lot of
people don't exercise the simplest way
to get started is simply to go for a
walk 30 minute walk every day do it
squeet it in your day however you can
morning break it up after dinner like
for me after dinner is a good one all
right move 30 minutes walk briskly all
right get a little cardio out of it make
it so that walk so that not that easy
for you to have a conversation all right
but that's a that's a good brisk walk
it's good for your heart but it's also
good for Burning Down calories but you
could get into a you can you can kick it
up a notch and really get into an
exercise program whether it's aerobics
cardio uh running jogging swimming
playing tennis basketball hey you know
what even ballroom dancing great way to
actually get your heart rate up and to
burn down those extra calories and it's
a social activity as well all right if
you're playing tennis or dancing with a
partner that's really good because
socializing actually has been shown to
actually improve um longevity so I would
an important key to actually living
longer hey there if you're ready to take
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is actually to have family and friends
that you actually relate to right so
remember to exercise you want to step up
your uh calorie burn that's actually
something that you should uh be uh
thinking about in addition to all these
other things that I talked about
stepping up your exercise you can
everyone can always do more exercise now
if you're somebody who has other
conditions like a heart condition or you
know if you got diabetes if you're got
arthritis definitely before you pick up
on a new exercise program something new
something more rigorous talk with your
doctor about it because you want to make
sure that you um are whatever you're
planning on doing is actually safe and
you can get some guidelines I can't give
you medical advice but as a doctor I can
tell you if a patient's talking to me
about that I would actually take their
entire picture into consideration and
maybe give them some words of caution
Hey listen if you start feeling chest
pain or shortness of breath or
palpitations and you got to slow it down
and you know call me and let me know
about it and I can kind of guide you
further so this is why you this is how
you can work with your doctor before you
like uh really step up on your exercise
program if you're a young healthy person
no problem but do if you want to
actually lose weight you know if you
want to actually push push uh weight
loss a little bit further that stubborn
body fat it could be that you just
needed to move a little bit more or do
any of these other things that we've
actually talked about as well all right
okay next step for pushing
the envelope for weight loss is to lower
your stress chill out easier said than
done I know all right uh listen uh we
are stress machines and we live in a
world where there's a lot of stress even
if it's not in our own lives which most
people have um all you got to do is to
take a look at the outside world read
the news you know you can see there's a
lot of fraking stress out there right
now that actually makes it harder for
lose to lose weight you know why because
stress causes cortisol to come out
cortisol is a stress hormone it is a
hormone that's called a fight or flight
hormone you want to fight all right it
actually puts that puts you in a state
of mind um that actually allows you to
actually you know burn down uh get the
move quickly and uh get into action to
be able to fight now little stress is
normal and maybe even healthy all right
short burst of cortisol you know kind of
keep you in good shape um but chronic
cortisol chronic stress and this is what
I'm talking about we live in a world
with a lot of chronic stress chronic
stress actually is very very dangerous
for your overall health and it makes it
hard to actually focus on the things to
um do weight loss so in addition to
raising your blood pressure which is
what stress does in addition to altering
your mental health so you're like
totally stressed out all the time can
even be depressed chronic stress has
been shown to cause weight gain not
weight loss let me repeat that chronic
stress with cortisol all right causes
weight gain makes it harder to lose
weight a lot of reasons for this um I
don't have time to go into all the
hormone physiology about it but one
thing is clear when you are super
stressed it's easier to overeat it's
easier to choose unhealthy Foods uh
easier uh and that all that can cause
you to gain weight ah I'm so stressed
out I can't work out today all right you
can undo a lot of these other steps if
you're constantly stressed I don't have
a quick fix for you in terms of reducing
your stress that's very individual but I
can tell you there are some things that
can be useful first starts with just
breathing all right breathing can
actually help you relax and can help you
lower your blood pressure you know what
how to do this slow down your breathing
and you can control your breathing by
breathing in through your
nose hold it and then breathe out
through your
mouth all right if that sounds earthy
crunchy let me tell you there's some
real signs behind it because when you
breathe in through your nose you got
sinuses right breathing through your
nose actually helps your body generate
nitric oxide this is the signaling
molecule Wonder Nobel Prize um the
Discover worked on who worked on it won
the Noel prize my my friend and
colleague Dr Lou egaro um actually
breathing through your
nose causes nitric oxide to be generated
in your body and nitric oxide relax es
your blood vessels and you start to calm
immediately all right that's why when
people tell you to meditate take you
know take a moment and
breathe breathe out through your
mouth you don't want to actually breathe
out through your nose after you do that
because you'll you'll snort out all the
nitric oxide breathe in the nitric oxide
gets built up breathe out the air comes
out the carbon dioxide comes out from
your lungs but you're retaining the
nitric oxide that relaxes you trust me
it actually works walking actually and
or exercising also is really really good
way to counter stress and to relax you
as well listening to music is also a way
of actually lowering stress now what
kind of music listen um try some
classical music I know not classical
music isn't everybody's bag of tea um
but classical music has been shown to
actually be much more relaxing than
let's say rock music all right and this
has been studied in the last actually
when you actually take lab animals and
you expose them to classical music
versus rock music or popular music the
classical music Animals always have a
more chill hormonal system so if you
don't like classical music you know try
putting some on your playlist and see uh
what type you like there's so many
different kinds or if you have music
that just calms you whether it's Jazz
instrumental or maybe a song that um is
calming for you put that on too or a
singer whose voice is really caling that
actually can help you lower stress as
well that that's a really good easy
thing to do music all right um if you
have a hobby and a lot of people don't
have hobbies and this is a whole other
conversation about quality of life and
Longevity but getting a hobby is a
really important thing um if you find a
hobby you're really interested in and
you feel kind of stressed out just go
right over to your hobby and do it that
also lowers stress um another way to
lower stress is if you have an animal
all right right uh pet dog pet cat all
right they're kind of furry cuddly um
and give you a a very meaningful uh
lowering of blood pressure and helps you
chill out if you are feeling stressed
all right if you look into a dog's eyes
and gaze into their eyes it's actually
quite calming all right and I think the
dog knows that um same thing as a cat if
you press the cat if you pat a cat all
right stroke a cat and it starts purring
it feels relaxed and chilled that makes
you feel chilled as well having a pet
has been shown to lowerer chronic stress
so that's another little little trick
you might actually want to consider
doing um having a pet if you don't have
one and if you have one use your pet all
right that's a good way to lower stress
as well again if you want to actually
push the envelope you know really get a
little bit more weight loss going on
maybe you haven't put enough uh focus on
managing your chronic stress I'm just
telling you it's very individual because
everyone's stress is different and
everybody responds to lowering stress
different ways but this is something
that you can do oh one last thing I'll
tell you humor it turns out that having
a good laugh you know comedy club or
listening to a podcast by a comedian um
that can actually help you lower stress
as well so again these are I'm just
trying to give you some really different
types of simple ways to actually lower
your stress all right now the seventh
way I'm telling you uh in this video of
how to actually push the envelope to
lose a little bit more weight if you're
having difficulty get getting rid of
that stubborn body fat is get some good
quality sleep sleep okay Zas and
sleeping is key not only for over all
Health but it actually helps your
hormones helps your
metabolism uh helps your gut health all
right all those things are helped by
good quality of sleep now if you you
know how important this is if you've
ever experienced jet lag you know you
fly one Coast to the next Coast or you
fly a International and you come back
right what happens is your body's on a
different time zone and you're going to
have insomnia it's going to be either
harder for you to sleep get to sleep at
a certain time or it's going to be more
difficult for you to wake up because
your body's not adjusted yet or if you
ever stayed up all night take it for me
as a doctor who went through training I
had so many all nighters I had to pull
during my medical training and during
medical school it's not funny all right
you stay up all night you are fre
getting white the next day I mean you
are like useless and that's not good all
right you feel bad the next day because
your system is out of whack all right
you don't get good quality sleep uh your
your metabolism is out of whack your
health really suffers and this applies
to weight loss as well and I'm going to
tell you why if you want to lose weight
you want to actually have good quality
sleep now why is this because sleep
actually does a lot for your body fat
and Metabolism it turns out that what
when we are sleeping deeply and I'm
talking good quality deep sleep that's
the where you dream dreaming type of
sleep REM sleep all right that's the
sign that our body is switching on to
that fat burning mode remember I told
you the Ferrari shifting gears during
that fasting period when you're actually
in deep dreaming sleep that's when our
metabolism is geared to burn away the
most amount of body fat all right deep
good quality sleep Burns away body fat
when you are sleeping you're actually
losing fat not exercising sleeping
actually does it exercise does it too
but sleeping does it as well now again
remember I told you when you're awake
all right and this is what's happen when
you're pulling at all nighter uh your
metabolisms gear towards adding calories
into your system to store that energy
all right uh and people who pull in NS
you know like you're you're snacking all
night long you order that pizza you know
people drink things or drink it all
night long whatever it is you're doing
that's that is having you stay up all
night long all right uh I can think of
all the things that people do that are
not good besides eating junk food having
energy drinks drinking sodas if they're
staying up all night long or partying it
all night long this is going to screw up
your uh metabolism your body's not going
to be burning down uh extra body fat and
what you want to do is to get into that
sleep mode when you're sleeping your
body shifts gears no more intake of
energy we're going to start burning down
energy you shift it like a race car like
a Ferrari into fat burning mode all
right and when you're burning fat the
first place it draw them is your harmful
visceral fat the fat in the tube of your
gut which is helpful for your health and
then you'll be losing more weight all
right so this is actually how to
actually really get good quality sleep
you want to really make sure you're
optimizing all of these parameters that
can help you get good quality sleep by
the way um sleeping requires you to have
a little preparation so that's why you
know you know most people they just kind
of run until they're out of fuel like
out of gas and then just crash on the
bed if you're coming back from a trip
you might do that all right if you had
like a really really busy day you might
do that oh man I'm just going to crash
but I can tell you that it's helpful for
Sleep hygiene all right sleep hygiene is
preparing for bed just like like oral
hygiene you're brushing your teeth
there's a preparation for that as well
right put the toothpaste on brush your
teeth this way and that way and you know
scrape the tongue get the floss going
all that kind of stuff same thing for
sleep all right by preparing to sleep if
you want a good quality sleep have a
pattern you know get in your pjs if you
sleep with PJs you know um have a
pattern of getting into bed what are you
going to do you going to read um that's
good I strongly suggest that you don't
read on a screen in fact it's better to
put your phone away screen time couple
of hours before you go to bed as part of
your good sleep hygiene if you really
want to lose weight stop looking at the
the screen because it's got blue light
that blue light if you have it within a
couple of hours of going to bed it's
going to keep you from getting it's
going to impact your brain in a way
that's going to keep you from getting
good quality sleep so if you want to
actually optimize your sleep as part of
your sleep hygiene couple hours before
you get to bed all right check your
email or do whatever you need to do and
put it away someplace all right put it
lock it away someplace or put it in his
charger then go to bed do not bring your
device to bed with you now look it's a
easier said than done I I know I
sometimes bring my device to bed uh
that's not good all right so I'm just
giving you what would be the ideal thing
to do but turn off that blue light get
good quality sleep don't eat before
bedtime eating before bedtime not only
cuts into your fat burning time it also
interferes with your good quality sleep
and obviously don't drink caffeine if
you if you want to get to sleep don't
drink caffeine that's going to keep you
up I'm not talking about like the Red
Bulls I'm talking about coffee or even
tea some people are more sensitive than
others but don't drink it after six
o'clock or whatever don't put any more
caffeine into your body um and then
you'll actually get better sleep also
don't drink alcohol before bedtime
alcohol also disrupts your fat burning
and also alcohol also loads calories in
your system which is not what you want
to do and alcohol also disrupts your
sleep as well all right okay by the way
one other thing I want to tell you about
that could be disturbing a good quality
sleep is if you have sleep apnea so if
your bed partner tells you hey you're
really snoring a lot you might have
sleep apnea and sleep apnea is a
situation where a lot of people have it
you've got a little extra tissue a
little extra fat fatty tissue actually
in the back of your throat so when
you're sleeping and you're really
relaxed that fat tissue in the back of
your throat also relaxes it sags and it
Blocks Your Airway you know you're
sleeping it's blocking your Airway you
snort you snore you get up all of a
sudden you're not really sleeping all
night long if you think you have sleep
apnea snoring is a clue that you do you
need tell your doctor and uh your doctor
May refer you to a sleep specialist who
can do a sleep study to prove what your
breathing is like at night all right
that could be really important part of
what they do in a sleep lab so basically
you bring a small overnight bag and you
go into a lab where they've got a bed
not exactly the RIS har hotel but it's a
place where you can study it's
comfortable enough and you go to bed
they put electrodes on they can actually
monitor your sleeping and your movements
to see if you actually have too much
tissue in the back of your throat as
well okay we covered a lot of material
in this video so let me just recap it
for you here are seven things that you
might want to consider doing if you want
to push your body to lose more stubborn
body fat number one cut out all extra
processed foods number two extend that
period of your natural intermittent
fasting around bedtime all right uh
that's the night before after dinner and
the morning of after you get up number
three cut down your meal size every
single meal number four avoid sodas of
any kind regular and diet number five
get moving all right get on an exercise
plan when you have it's physically
active when you're exercising you're
burning down extra calories that's how
you can actually lose a little more
weight number six lower your stress
lower that stress put your body in the
right mode for hormonal mode to be able
to lose weight as opposed to gain weight
all right you want to lose weight you
want to lower that stress so good for
other aspects of your health as well
lots of little tips I gave you on how
you can do that including breathing and
then number seven is actually get better
quality sleep sleeping is key for
burning down fat may be counterintuitive
but it actually is what actually happens
so you want to get as good quality sleep
as possible um and you'll be uh better
for it the next day anyway do you know
where is one of the first places you
gain when you're gaining body fat
gaining weight you know where the one of
the first places in your body that
you're G to that the fat actually
accumulates where do you think that
might be I would guess the belly right
that's what most people think because
that's what you can see you know my
belly's getting bigger I must be gaining
weight not true it turns out one of the
most sensitive places that you start to
gain body fat as you're gaining weight
and this is true in skinny people as
well well as well as big people large
larger size body people is
your tongue your tongue gets fat you can
get a fat tongue now here's how it works
and this has been studied by people who
look at anatomy of the tongue so the
tongue actually has three parts the tip
of the tongue is like Cirus it's like an
acrobat it can do all kinds of fancy
things at the very tip the middle of the
tongue is is muscular okay it is super
strong and muscular because it moves mes
food around your mouth okay the back of
the tongue is kind of like a big bean
bag and it is marbled with fat visceral
fat like a ribeye steak that's normal
healthy that's the way the tongue is
actually made so when you actually start
to gain visceral fat one of the first
places that the visceral fat starts to
grow is in the back third of your tongue
now how do we know this this has
actually been studied in skinny people
in fact skinny women and what and what
we what happens is that um uh people
notice that uh usually it's the bed
partners that say this that hey you know
what you started snoring did you know
that you weren't snoring before now
you're snoring and and the person goes
you know what actually that's really
weird because I'm starting to gain a
little bit of weight too and so this is
the connection when you're growing more
body fat your tongue gets fatter in the
back of your tongue and what happens is
think about it when you're sleeping
you're relaxed and when you're relaxed
your tongue is also relaxed and your fat
tongue starts to slide back and block
your Airways now you snort you don't
sleep that well it's called sleep apnea
and you actually snore as well so
snoring is another biomarker of
accumulating extra extra visceral fat in
the back of your tongue uh that actually
is indicating that you're actually
starting to gain weight and gain body
fat that's so interesting and while
we're talking about the different types
of fat here one more area I want to dive
into we know we can take certain foods
in they're going to impact stem cells
and convert the white fat to the brown
fat you talk about a term in the book
Browning of fat is that different or is
that involve the stem cells it's
different it turns out that there are
some foods that can also take white
jiggly subcutaneous or viseral fat and
the natural chemicals and the foods can
basically tap the white fat in the
shoulder and go hey buddy hey there I've
got an exciting resource just for you
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on SS that can help elevate your brain's
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overall brain health if you're ready to
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information information or you can take
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on the screen right now now let's get
back to the video you know what white
fat I I'm going to try to convert you to
being the good fat the good Brown fat
and so white the the the the color
between white and brown is beige and so
they call that beiging so certain foods
can even convince some of your white fat
to turn brown likee so that fat that was
Wiggly and jiggly fuel tank can start to
become fuel burning as well and this is
how powerful foods can be they elevate
your
metabolism by burning down fuel by
making more of the mighty chria fat Lo
loaded fat that can burn down fuel by
convincing stem cells to make more of
that good kind of fat and by even
convincing the wiggly jiggly uh harmful
fat to actually also become more of that
good fat as well this is really tapped
human potential literally that is baked
into our bodies it's part of our
operating system and when you realize
that foods that we eat can activate the
different parts of these systems you
realize that wait a minute we don't need
to fear our food we should think about
which foods can actually do this and
that all of a sudden flips turn really
turns the entire turns the tables on
this idea of dieting by deprivation now
why don't we set the table and decide
what dishes we're actually going to put
in front of us with using ingredients I
can do that well let's attack weight
loss from a whole different area now and
this is angiogenesis an area that you're
definitely an expert in and this ties
back to a lot of our previous
conversations where there's certain
foods that can affect blood vessels
either to create more or to lessen and
prevent the creation of new vessels and
the reason why this is important in the
past we've talked about it from a cancer
perspective but tying it into our new
topic of metabolism and weight loss fat
as an organ needs a blood supply that's
so if we can attack that blood supply we
can attack weight loss from that angle
so I'll have you take that and explain
in Greater detail what I was getting at
there okay every normal healthy organ in
your body requires a blood supply
including your heart your kidneys your
liver and your body fat remember body
Fat's normal healthy organ in your body
you need blood supply but when fat
starts to grow excessively too much fat
starts to grow because you've overeaten
now you need to clone your and stom
cells need to make more fat cells to
fill up and load up with with fuel and
now you and you haven't finished loading
of it you need another fuel tank now
you're going to clone it again with uh
more stem cells now you got another one
keep on adding up that that that copy
pasting of the fuel cells of body fat
yeah of fat fat cells and now you got a
mound of fat that has outgrown the
original fat that is healthy now just
like a tumor when it actually starts to
expand abnormally it requires a blood
supply in order to really support its
bigger size so too does fat need a blood
supply to go beyond what it normally
wants to have now this is actually where
when you expand your body fat excessive
body fat your fat is desperately growing
bigger and bigger and bigger and it
needs more blood supply so it's it's
it's whipping around looking for trying
to grow new blood vessels usually it
grows faster than the blood vessels can
actually feed it before you know
androgenesis the growth of blood vessels
isn't fast enough and so the center of
this expanding fat starts to die it
doesn't have enough blood vessels and so
when fat like a tumor this happens in a
tumor as well so in a tumor when the
center of the tumor doesn't get enough
blood vessels do enough blood flow
because it's tumors is expanding too
large what happens is that that kind of
necrotic or like a kind of rotting
Center dying Center suddenly attracts
inflammatory cells it becomes very
inflammatory and the inflammation in
both tumors and fat actually isn't just
stuck in in in the in the mass expanding
Mass it leaks out and now you've got
inflammation spilling out from your
growing fat everywhere in your body and
as we know inflammation in the body is
very helpful when you have it in small
amounts in the right place at the right
time then it goes away but if you have
chronic leaking overflowing inflammation
in your body that goes everywhere now
it's a setup for autoimmune disease uh
diabetes uh for cancer heart disease uh
vision loss all Alzheimer's all kinds of
really harmful conditions associated
with inflammation which we know is so
important so one of the things that is
actually interesting that we're tearing
a page from The Playbook of cancer
medicine so in cancer you can actually
give medicines that can cut off the
blood supply to tumors there are foods
that can do the same thing and so what's
really interesting is there are certain
foods that can help tame excessive body
fat that can cut off the blood supply
that cut prevent the tumors from getting
bigger and bigger just because they they
don't have enough oxygen eventually
they're going to start to shrink and
that's
anti-androgenic approach to body fat to
obesity and that's been shown in the lab
to work really well when you take a look
at the foods that actually um are also
useful for shrinking body fat and
improving your metabolism exactly the
same foods that have
anti-angiogenic tumor starving and now
fat starving properties as well let's
come back to the microbiome piece
another defense system we quickly
touched on it before but let's get
really practical and specifically from a
metabolism weight loss piece what we
want to do to support the microbiome and
how the physiology works there okay look
um almost everyone who's interested in
health and wellness has heard of the
microbiome microbiome is gut bacteria
it's actually bacteria outside of our
gut as well but most of it's in our gut
and you know a lot of people don't
actually appreciate where in the gut the
microbiome actually is located it's in
the last part of your gut in a little
pouchy area in your colon called the
seeum that's spelled c c m most of our
gut bacteria is actually found in that
spot it's kind of like a the the cave of
of the the corridor of the microbiome
that's an ecosystem and that ecosystem
is composed of oh somewhere about almost
33 39 trillion bacteria now we know some
of them but there's more that we're
discovering all the time and by the way
it's not just bacteria it's viruses it's
fungi um you know there's there's a lot
of there's archas whole other species of
organism that lives in our gut but let's
talk about bacteria for a second we now
know that certain bacteria activate our
metabolism all right uh and when you're
missing those bacteria one of them is
called acromium UC copil when you're
missing that healthy bacteria what
happens is your metabolism doesn't
function properly and so you're not
drawing in energy the right way your fat
starts to grow out of control uh you
know you've got you're not not even when
you're eating regularly you might not
actually absorb all your energy
efficiently and so you can actually your
blood sugars can rise you become met you
get developed metabolic syndrome and so
the lack of certain bacteria we know um
can be problematic and there are certain
foods that can grow back acromania like
pomegranate juice cranberry juice U
conquered grape juice for example are
are are ways to actually grow back and
help nurture some of these bacteria we
also know by the way that when you have
extra body fat remember I told you that
inflammation leaks out I mean and think
about like a a garden hose you're
filling up a a pot in your garden and
you forget about it and the the the the
water overflows the pot and now it's
everywhere it's got dirt everywhere as
well if your Fat's inflammation spills
out over the sides and leaks everywhere
very very dangerous by the way that
situation it actually is po that the
Fat's poison in your blood or it can
poison your liver um that's called
non-alcoholic fatty liver disease
leaking fat that poisons our organs
highly inflammatory situation all right
it turns out that our gut microbiome
healthy gut microbiome all right not
poisoned with too much sugar artificial
sweeteners Ultra processed foods all the
things that sodas things that really
harm our gut microbiome a good healthy
vibrant gut microbiome if you have too
much body fat and the inflammation leaks
up guess what your gut microbiome which
is a health defense system lowers
inflammation it basically is like the
um like the fire department to help put
out the inflammation put out that fire
all right if your cup microbiome is
damaged it can't put out that fire and
not only and now not only is your
metabolism screwed up all right and your
fat is starting to grow and and and mess
up your metabolism further but the
inflammation is leaking out and now you
don't have the fire department to put
out that fire first let's start off by
talking about how fat cells actually
grow right well look um fat i