Kind: captions
Language: en
most people react to the word fat in a
very negative way right if you think
about fat we all have had this
experience of taking a shower in the
morning walking out of the shower after
toweling off and then out of the corner
of our eye in the mirror we actually see
a lump or a bump that we didn't expect
and didn't want to see right and we
immediately think fat and we go damn
that's what I wanted to see I got to
lose some weight the other example is if
you've ever gone to a uh grocery store
where you're pushing a cart and Wheeling
Yourself by the butcher section even if
you're a vegan you've probably done this
out of the corner of your eye as you're
passing through you see like a big rib
eye with a big rind of fat around it
right big white round of fat and you go
oh that's disgusting that fat I hope
nobody eats it it's got to be unhealthy
so we in society have really come to
associate the word fat with a really
negative sense
right however there is situations where
fat actually is good right and that is
when we see a baby a little baby pudgy
baby uh is fat and when you see a little
fat pudgy baby that makes everybody
smile right okay uh and so you know that
fat can't all be bad why are babies so
fat all right and so one of the things
that you need to know is how does body
fat form anyway and why is it important
if it is and why does it become
dangerous first of all you need to
understand that when your dad's sperm
met your mom's egg and they fertilized
uh and you were just a ball of cells the
first tissues that formed were blood
vessels because every organ is going to
need a circulation then nerves form
because every organ is going to need an
electrical system in order to be able to
power the up and then a short time
afterwards fat forms that's right body
fat forms long before you had a chin to
be double long before you had a waist to
actually have a muffin top or thighs to
actually get fat fat forms really early
on and by the way when they form you
know where they form they form right
around blood vessels okay kind of like a
bubble wrap think about wrapping a blood
vessel around with bubble wrap with each
um of the little air cells of the bubble
wrap being a fat cell wrapping right
around blood vessels right you haven't
found your belly yet and body fats being
formed so what is the reason that fat is
forming and why around blood vessels
well this has to do with the fact that
our fat your body fat actually has a lot
of different functions now one of the
functions obviously with fat is that
secution Bo right the airbag in our body
and in fact if we didn't have anybody
body fat we would be very very fragile I
mean think about how fragile uh how
delicate your organs are if you tripped
on a rug and you fell down boom Splat
and hit yourself if you had no body fat
your organs might rupture all right
thank goodness we've got some padding
for body fat another role of body fat
which is really really important is that
uh it is a fuel tank and this is why
body fat forms around blood vessels so
when I say a fuel tank think about a car
right in a car you've got a fuel tank
it's you know usually located on the
right or the left hand side um behind
the passenger seat you pop open the uh
the door on it and there's a hole and
when you uh fill up your gas tank you
got to put the nozle right into that
fuel tank push the button and you fill
it up right all the way and the fuel
tank actually goes from empty to full
well our body's fuel tank is our body F
that's one of the reasons why the fat
cells form around blood vessels because
guess what when we eat food food is our
fuel we don't call it gallons or liters
we call it calories so when we eat food
that is our fuel and we're eating it it
goes down into our stomach it's absorbed
into our bloodstream okay and in our
bloodstream it's got to get stored
someplace and the fuel tank that it gets
stored is in our fat our body fat this
this is one of the reasons why body fats
actually located around uh blood vessels
because it is the fuel tank you put the
fuel right into the tank right where the
fuel is actually flowing okay Mak sense
all right now in a car the fuel tank is
metal it's really solid and when you
fill up the gas tank um when you get to
the top that's it you know the clicker
on the nozzle goes click and now because
the tank is full and everything stops
right then you take out the uh the Nole
and you put away and you drive away okay
our body fuel tank isn't rigid like a
car's fuel tank our fat cells our fuel
tanks actually can stretch in fact the
fat cell can stretch three times its
size 300% of its size when you're
filling it up with fuel and that's why
fat expands you ever wonder why it is
that fat you know gets bigger it's
because it's a fuel tank that can
actually expand like a balloon so when
you actually fill up your tank uh if you
aren't done eating and you keep on
filling it by eating more food the tank
will expand expand expand right and
because fuel tank can expand but you got
a lot of fat cells and so you can load
up another one that will expand three
times its size and another one that can
expand three times its size and another
one that can expand three times the size
and if you run out of fuel tanks guess
what your body has stem cells fat stem
cells specifically these are called um
you know preadipocytes and they can
actually become fat cells you can make
more more more fuel tank uh in your body
by making more fat cells and oh you're
still eating no problem we can actually
expand it even more and this is why over
consumption overeating of any type of
calorie even healthy food is dangerous
because it actually expanding your body
fat now as your body fat expands one of
the things that happens is that the fat
grows bigger and bigger and it can
outstrip its blood supply and when that
actually happens the part of the fat in
the middle can become hypoxic meaning it
doesn't get enough oxygen and that is a
setup for inflammation and this is why
fat excess body fat when you've
overloaded actually is dangerous because
it is pro-inflammatory just by expanding
the mass Beyond its blood supply that's
actually going to trigger inflammation
and the inflammation as the fat gets
bigger and bigger basically seeps out of
the fat and gets into your bloodstream
and now you've got inflammation
everywhere in your body and this is why
we tell you not to overeat because when
you overeat you actually set yourself up
for overloading on fuel now if you were
in a car and you uh were uh overloading
your fuel tank what would actually
happen let's say that the clicker wasn't
going on in the nozzle well the fuel
tank would flow fill up it would flow
out of the fuel tank down the side of
the car around the tires and and the
fuel would start to pull around your
shoes then it put you in a dangerous
situation now you're standing at the
filling station in the middle of a
dangerous ous flammable toxic mess same
deal in the body when you overflow your
fuel tank that fuel can actually come
out in fact there is um a leakage of fat
that can actually happen if you really
overload and that actually get gets into
your liver and now you can actually have
um non-alcoholic fatty liver disease
fatty liver disease because of spillage
of fat out of this growing uh toxic fat
right okay back to the beginning right
fat actually is a cushion fat is a fuel
tank and then the other thing about fat
is that it is an endocrine organ that's
right it's an organ you know did you
ever think about fat in your body as an
organ well it is all right and as an
organ endocrine means that it actually
produces hormones and as an endocrine
organ it is every bit as important as an
organ as your liver your heart your
brain your kidneys your adrenal your
thyroid and um endocrine organs which
produce hormones actually are involved
with controlling uh your key functions
in your body now what does fat do as an
endocrine organ all right and I promise
I'm going to get back to the beverages
you'll get there but the reason I need
to tell you this is because we're not
trying to get rid of all body fat we
just need to kind of tame it so we don't
have too much now as an endocrine organ
fat releases many many different types
of hormones over a dozen different types
of hormones one of them is called adipo
nectin Adi P NE C T N A dipo nectin now
this is a really important hormone
because what it does made by fat is that
it works with your insulin so it's dipon
netin plus insulin forming a team to
help your body draw in blood glucose
into your muscles and into your fat in
order to be able to um have your glucose
control be more efficient now without a
dipo neckin your insulin is not going to
work so well so what do we call that
insulin resistance metabolic syndrome so
one of the hormones that actually helps
insulin do its job so your body has
proper insulin sensitivity so your blood
glucose can be managed in a healthy
normal way is you need a dipon netin
made by your body fat what that's one of
the reasons why fat is actually an
important uh organ and or important
tissue all right so let me just tell you
how important aonan is if you came to to
a clinic and had your blood drawn let's
say you came to my clinic and we
actually had your blood drawn sent it
off to the lab and asked the lab to
measure every single hormone in your
blood including a dipine do you know
what would come back you get a lot of a
dipine in fact a dipine nectin would be
found to be 1,000 Times Higher in your
blood than any other hormone that's how
important a dicton is that's how
important your fat is as an endocrine
organ because a dip antin helps your m
metabolism work works with insulin as a
partner all right uh in order to be able
to help your body regulate glucose and
bring that glucose that energy uh into
your muscles in order to be able to uh
have enough energy all right glucose
absorption the other hormones that fat
makes is leptin for example fat makes
leptin leptin is a hormone that acts on
your brain that makes you feel full
that's why leptin is known as a satiety
hormone so when you got leptin yeah not
you're not so hungry anymore that's an
important thing because otherwise you'd
be ravenous and eating all the time and
so fat actually signals to your brain oh
whoa whoa let's stop eating all right
that's healthy amounts of fat okay now
what happens when you have too much fat
remember I told you when you load up the
fat fuel tank and another one and
another one and another one and now you
get the stem cells to make even more you
got a big cushion growing all right like
a gigantic marshmallow that's expanding
and inflammation
inflammation actually disrupts the
hormones that are being created by
secreted by fat when inflammation
disrupts the endocrine hormone function
of fat guess what a dipine doesn't get
secreted normally remember I told you a
detin works with insulin to help your
metabolism control blood glucose so
you've got normal regulation of glucose
in your bloodstream so when you have too
much fat and inflammation and not enough
enough not normal a DI aned now your
insulin isn't working properly and
you've got insulin insensitivity and now
your glucose is going all over the M
does that make sense this is really why
we always say you got to control that
excess body fat no matter what you do
it's super super important the other
thing is that um by derailing the fat
hormones like leptin remember I told you
letin makes go act in your brain and
makes you feel full what happens when
there's inflammation that disrupts
and derails leptin well guess what now
you're not feeling so full so you're
more likely to eat and when you're more
likely to eat you're more likely to
overflow the fuel tank when you overflow
the fuel tank you're making more fat
when you're making more fat you're
getting more inflammation inflammation
disrupts the adiponectin and the even
further and you keep on eating and
eating and eating and you get more
inflamed right now this is all the setup
for chronic diseases that we've talked
about uh in so many context when it
comes to health and wellness you know
heart disease cardiovascular disease
everything from hypertension to heart
attack to heart failure um diabetes
cancer uh dementia all of those
conditions all right are can be linked
uh when there's actually too much
harmful body fat right okay so we said
Fat's a cushion fat is a fuel TCH fat is
an endocrine organ so we need healthy
amounts of fat we need some of it but we
don't need too much of it all right so
you got to tame it 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
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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 so again excess body fat is
dangerous because it throws off the
function of normal healthy fat all right
normal healthy fat this not only a
cushion not only a fuel tank but it
actually releases the hormones that you
need to be able to have a healthy
metabolism to control your glucose
because um it part there's a partnership
with insulin um and also with lepin
which controls your hunger and your
appetite okay so if you don't have too
much excess body fat you don't want to
build it up all right so even if you're
in good shape you don't want to get out
of good shape by building too much body
fat all right now by the way by the same
token too little body fat all right you
know that Ultra Ultra lean body mass you
know that marathoners do and
bodybuilders do they get way down 5%
body fat you know what happens women
stop menstrating uh men wind up actually
getting sicker right you just actually
lose a lot of the functions in your body
that fat actually helps to regulate so
too little bad too much bad just the
right amount is exactly what you want to
actually have okay so if you have too
much fat what are you going to do you
got to burn it down you got to actually
try to tame that extra body fat bring
those levels down so you can restore
your metabolism all right uh in order to
be able to stay healthy and by the way
by losing body fat not only you lower
inflammation you're going to lose weight
as well all right and you're going to
actually reverse some of those negative
consequences now got to explain you
something how do you burn away extra
body fat what do I mean by burn away
well Burn Right is basically like taking
a match striking it and lighting
something on fire and burning it away
burning it down so in the body burning
down extra body fat actually is done by
something called a process called
thermogenesis thermal for heat Genesis
making heat now how does um
thermogenesis happen in your body well
if you think about it if you have a gas
range in your kitchen right what do you
do when you want to boil some water you
got to uh you got to turn it on right
you go to the switch turn it click click
click whoosh now you've got heat you've
generated heat now you can put your pot
of water on top the MC tea or oil your
soup or whatever you guys you're going
to do but the key is that you have
generated heat while on the gas stove
and that's exactly what your body can do
it can actually undergo thermogenesis
because let's go back to the kitchen for
a second when you turn on the clicker
click click click whoosh and now you've
got the flame on the on the stove top
guess what the stove that flame okay
that burner is drawing down Gas Energy
it takes energy to burn uh it's dra down
fuel from maybe a gas line goes to your
town or maybe a gas tank in the side of
your house right so in your body when
you generate heat thermogenesis click
click click whoosh where does that
energy come from guess what your body's
able to draw down that extra energy
stored in your excess body body fat and
that's why thermogenesis burns down your
excess body fat all right I'm giving you
a fairly straightforward and somewhat
simple explanation of a pretty
complicated process but but I'm giving
you enough details so that you get my
point all right so you want to burn down
extra body fat thermogenesis is one way
that your body does it and the type of
tissue that can do thermogenesis guess
what it is body fat and you're like wait
wait a minute I thought we were trying
to burn away body fat okay this is what
we got to talk about the two types of
fat in your body there's white fat and
brown fat white fat is the part that
grows you know bigger and bigger and
bigger and it comes into two forms it's
subcutaneous and visceral subcutaneous
means um sub under cutaneous skin under
the skin subcutaneous white fat which
can become harmful if there's too much
of it is the fat under your chin it's a
fat under your arm it's the muffin top
it's a fat on your thighs it's a fat on
your butt that's the stuff most people
don't want to have all right but that's
actually not where the most dangerous
excess body fat actually grows because
white fat can also grow not subcutaneous
Under the Skin but also inside the tube
of your body now I don't care what size
your body is you could have a big body
big body 6'5 you know like really big
guy or you could be a thin super thin
person right we all know them um people
that like are Ultra ultra thin like they
don't look like they have any body fat
but guess what white fat is also found
inside the tube of your body right like
our body's or tube right um inside that
tube there's also white fat that's
called visceral fat visceral meaning gut
this is the fat around your gut now
visceral fat is normally distributed a
little bit in your body and it does all
the things that it's supposed to do that
we talked about the cushion the hormone
b a fuel tank but when it actually is in
excess too much visceral fat that's the
real dangerous part because inside the
tube of your body when visceral fat
grows it grows like a glove that wraps
itself like a baseball glove that wraps
around your organ not good right and
then inflammation around there actually
inflames your organs as well okay so
that's one kind of fat white fat and you
want to burn it down to actually good
healthy levels so what's the other the
second kind of fat that I was alluding
to well that's called Brown fat white
fat when it's too much is bad fat Brown
fat is always good fat all right now
what is brown fat Brown fat is um very
different than white fat white fat can
be lumpy bumpy right Brown fat and it's
under the skin you can see it under the
skin Brown fat is not lumpy bumpy it is
way for way for thin and it is close to
the Bone press around the side of your
neck underneath your breast bone a
little bit between your shoulder blades
a little bit scattered in your belly and
this brown fat is a special kind of fat
that can undergo
thermogenesis click click click whoosh
all right and that's the Brown fat when
it's activated can burn down the white
fat it can actually burn down you
consume all that fuel extra fuel that's
there to burn it down to get it back
into shape it's pretty cool system right
it's like a self-defense system um
regulating and yeah it does generate
some heat as well and by the way this
heat generation from your brown fat
originally Brown fat was discovered in
hibernating animals right think about it
a hibernating animal is walking around
all summer looking in good shape and
then come fall it's going to get ready
for the winter um before it crawls into
a cave and it's going to eat and stuff
its cheeks and the you know the slim
animal is going to get turned into this
big round fat animal waddle around and
then it goes into the Burrows into its
burrow it's going to hibernate all
winter now it's not going out to eat
it's just hibernating how does it stay
warm in the winter and how does it get
its energy to stay alive well this is
where Brown fat comes in because in
hibernating animals that's where Brown
fat was discovered in an Alpine Marmon
kind of like a wood Chucky looking
animal in Central Europe they discovered
that this brown fat would go click click
click whoosh in the winter and is
actually consuming and burning down all
that extra stored white and visceral fat
that the animal loaded up on that heat
keeps the animal warm and the energy um
uh that that's in there is also kind of
keeping and that extra fat is keeping
the animal alive so when the animal
comes out of the cave uh in the
springtime actually just burn down some
of that fat and now it's getting ready
to go get in shape again and exercise in
order to mate all right so this is brown
fat humans have it too it's a really
interesting story of how it was
discovered I'll do it in another uh
video um but you know the the science is
so fascinating how we discover these
kind of things about the human body we
are still learning more and more things
about the human body that we're still
discovering things that's what I'm
saying it's really cool okay so Brown
fat can burn down white fat it does it
through thermogenesis uh one more point
about Brown fat you know why Brown fat
is brown once I tell you you're going to
always remember so first of all how is
it that brown fat burn down fuel well it
actually Powers up using these little
organel and mini organs called
mitochondria now you probably heard
about mitochondria they're the fuel cell
of a human cell they're like little
battery packs nuclear batteries inside
all of our cells they give our cells
energy um and in brown fat there's a lot
of mitochondria all packed together
because it's got to generate heat right
the the fuel cell the energy the battery
the nuclear fuel all right the fuel cell
now mitochondria have a lot of iron in
it okay and what happens to iron if you
had a pile of nails made out of iron and
you left them outside of shiny silver
nails what's going to happen guess what
they're going to oxidize over a couple
of days and they're going to turn brown
all right so Brown fat packed with
mitochondria to generate the energy
mitochondria has got iron in it the iron
oxidizes and that's basically what you
get you got little rusty mitochondria in
there that's why Brown fat is brown
that's why you're going to remember this
Brown fat versus white fat Brown Fat's
good fat white fat is also good until
there's too much fit and then the brown
fat has to burn it down that is one of
the critical mechanisms for our
metabolism and by the way why do we want
to burn it down just going to say it
again because you want to get that F fat
level down so it's not inflamm not
inflamed got to lower that inflammation
and you got to reset the Fat's hormonal
ability to be able to release a dip
Entin which works with insulin to
control your blood glucose so that you
actually have a good healthy level of
glucose this actually um prevents
insulin insensitivity and you want to
actually get that fat level down so that
your leptin which is made by body fat as
well can help control to your brain and
tell your brain that you're full and so
you're not overeating as well all right
so super super important points about uh
body fat I've taken you on a little kind
of mini lecture about fat uh that most
people actually don't know anything
about so now you're sort of a fat uh
familiar with body fat now let's talk
about how you can actually turn on
thermogenesis turns out that they um are
different ways of turning on your brown
fat to go click click click whoosh one
thing is cold temperatures right we
talked about the hibernating animals yep
you lower the temperature you're can to
turn on Brown fat and by the way this is
actually how cold plunges work when you
get a cold plunge you are actually
turning your brown fat that brown fat
goes click click click whoosh and it
starts to burn down extra body fat even
in a skinny fit person and now you've
actually improved your metabolism and
this is part of the reason why Cold
plunges actually work they're actually
good for you I don't encourage everybody
to do it it's not something that I think
should you know should be really a
routine practice for everyone should
definitely talk to your doctor but
before you start doing a cold plunge to
cold temperatures can do lots of other
things uh to your body as well but it
just shows you why it works remember
those hibernating animals they're
getting into the cold and that's
triggering on the thermogenesis so cold
can turn on Brown fat but so can certain
foods and in my book Eat to beat your
diet all right uh here it is right here
eat to beat your diet I write whole
chapters about how about the different
foods that can actually go click click
click whoosh turn on your brown fat to
burn down your white fat it's really
really really cool now coffee has been
studied a lot for metabolism it's
definitely helpful for metabolism it
definitely Burns body fat and the way
that coffee does this is that it
activates Brown fat
thermogenesis just like green tea so
coffee with chlorogenic acid one of its
bioactives activates your brown fat
that's the useful fat around the side of
your neck behind your breastbone a
little bit behind your shoulder blades a
little bit your belly and it fires it up
click click click whoosh and then your
brown fat is is generating heat and it's
stealing it's powering itself with fuel
and it's stealing from your visceral fat
your harmful fat activated Brown fat
burns down harmful unwanted fat
unburdens your body of fat that's really
good if you're really trying to counter
uh a fatty liver now the other thing
about coffee and chlorogenic acid is
that it actually prompts your body to
make even more Brown fat put more gas
burners on your stove all right now it's
not click click click whooosh with one
you want six burners you want to eight
burners coffee will actually give you
lots of burners to be able to draw more
fuel and in fact there have been
clinical studies that show that this
actually works in fact one involved 504
people and they're all coming from
Indonesia and it show that drinking
coffee coffee drinkers actually had less
body fat although caffeine can stimulate
your metabolism as well in this study
from Indonesia of coffee drinking they
were able to remove the caffeine and
they found even without caffeine coffee
the chlorogenic acid would fire up your
brown fat and actually cause you to lose
weight another study from the Harvard
School of Public Health researchers from
Singapore and Switzerland actually um
looked at something else really
interesting they took 26 men and women
ages 35 or 36 to 69 these people were
overweight and they had insulin
resistance right so they're on their way
to actually developing type two diabetes
and half the group was given four cups
of coffee per day four cups of coffee uh
I probably drink four cups of coffee a
day all right and the types of coffee
they made were with robusta beans and
they drank four cups of coffee a day for
six months I can tell you you had a
kitchen camera on me I'd be drinking at
least that uh over for many many more
months than six months and the other
group that they were actually in
researching got a placebo that looked
and tasted like coffee but there's no
coffee in it no caffeine no coffee and
the coffee Dr drinkers had their Brew at
breakfast at midm morning middle of the
morning at lunch and also after lunch
right that's when they drank their four
cups of coffee and at the end of the day
what they found is that the coffee Dr
ERS lost 4.6 lb they lost 4.6 lb of body
fat they lost body fat by contrast the
placebo drinkers actually gained body
fat they gained weight all right
completely in the opposite direction
this really shows you that coffee has an
effect on helping your body burn down
extra body fat click click click whoosh
let's talk about the idea that fat is
stubborn it's not basically fat is fat
It's actually an organ system in your
body you need to have enough of it and
it actually has lots of functions but
it's only when you have too much fat
that it becomes an actual problem and
the only reason you might have trouble
losing it is that you haven't turned on
all the different tricks you have inside
your body that's necessary in order to
be able to shed those pounds all right
it's very easy to gain extra fat it can
be harder to actually lose it if you're
not actually getting everything
optimally in position to be able to shed
extra body fat all right right but
here's another point just because you're
losing weight doesn't mean that you're
losing fat all right now in fact what
you are measuring on the bathroom scale
when you step on it is actually only
total body weight this includes all the
weight that your body has made out of
liquid in your body your blood weighs
something your urine also weighs
something when it's sitting in your
bladder your lymphatic fluid all right
this is a clear fluid that's not blood
your spinal fluid weighs something of
water in your stew
and your poop actually has water it's
heavy all right and then of course you
got muscle and bone which are important
tissues they're also pretty heavy and
then you've got body fat all right so
that's why the number on the scale
really kind of is a composite of all
those things and what you really want if
you want to measure specifically body
fat and specifically areas of the body
fat that are of concern like your
visceral fat that's the fat inside the
tube of your body all right then you
need to actually look at body
composition because that teases apart
the different types of tissue that
you're actually looking at how much fat
you have compared to how much muscle you
have compared to how much bone you have
all right that's important and if you
want to actually do body composition
there is a test it's a gold standard
test called the dexa scan all right dexa
or dxa and this is the body scan that
reads all these tissues muscle bone uh
soft tissue and fat and gives you a
number for each of them so it also tells
you their location as well the location
of the fat is important all right now
you can see the location of some fat
when you look in the mirror right the
double chin the fat under your arms the
muffin top nobody wants that but the
real fat that you want to get rid of is
excess fat that's inside your belly not
sitting on top of your belly it's
sitting inside your belly this is called
visceral fat the word VIs Vis means gut
all right and visceral fat is inside the
tube of your body all right it's like
down in here and that kind of fat grows
around and can wrap itself around your
organs like a glove now there's too much
of it this kind of visceral fat is
dangerous because it become inflamed and
now you've got this rind of inflammatory
fat wrapped around your organs all right
and when fat is inflamed when you have
too much of it that's when the danger
starts for all kinds of chronic diseases
all right I want to just spend a moment
saying why body fat is actually
beneficial all right so you've heard me
say this before body fat is an organ
it's an actual organ in your body as
important as your kidneys your liver
your thyroid your uh your eyeballs your
brain uh it's an organ and because it's
an organ it actually has physiological
functions physiological just means
servicing you know basically everyday
living so you can go go about on your
way in a healthy way so I want to walk
through why body fat is actually
important number one body fat is a
cushion all right thank goodness we have
a cushion because if you didn't have any
fat that acts as a padding if you
tripped on a rug fell on the ground your
organs might split open all right I mean
that's how delicate some of our organs
are good thing we've got some body fat
it actually cushions us all right it's
like an airbag number two body fat
actually serves as a fuel tank all right
our
adipocytes Dio sites fat cells ose is
fat fat tissue all right body fat is
actually called adapost tissue but our
diyes our fat cells actually are fuel
tanks just like the fuel tank in your
car you know when you pull over to the
gas station and you take the nozzle out
and put it into the uh to the hole to
the tank and fill it up well when you're
doing it for the car you're putting
gasoline into the fuel tank of your car
to fill it up to give it the energy it's
going to need to be able to drive and
when we actually run our body which is
like an automobile our fuel tanks are
actually our body fat our adipocytes the
cells that are fat cells and the fuel we
use is in gasoline that's for a car the
fuel we use for our body for our
metabolism is food and if you're looking
at Gasoline you call it gallons or maybe
liters of you're in Europe but if you
take a look at our metabolism the unit
of measure we give it is calories all
right I know calories is a loaded word
but it's pretty simple it's just a unit
of measure of energy that you get from
the fuel that we get for our bodies from
our food that's all it is all right
nothing more than that so fat is a
padding fat cells are actually fuel tank
that can expand okay and that's how you
actually want to get rid of some of it
when it expands it can become inflamed
and dangerous when it gets too big third
healthy function of body fat is an
endocrine organ all right endoc meaning
it produces hormones and the hormones
that got released in your bloodstream
and the hormones go elsewhere in your
bloodstream and act on tissues right now
one of the most or important hormones
that that your fat produces and by the
way your fat produces about 15 plus
different hormones protein hormones
these are signals that actually can
activate other organs they're
instructions all right but the one of
the most important hormones that your
body fat produces is called adipo nectin
adipo like fat comes from fat all right
a nectin a dip
antin is actually a really really
important hormone in fact it's so
important that if you were to measure
all the hormones in your body all right
so you come to my medical clinic and I
write an order to get a vial of blood
and we send it to the lab and and I tell
the lab measure every hormone in your
body all right you know what's going to
come back you're going to get a
adiponectin but you know how high the
ODIP nein levels are a diip antin in a
health healthy person is 1,000 times
higher than every other hormone in your
body that's how important this fat
hormone is that's why fatness an
endocrine organ is absolutely critical
you got to respect your fat it's good
stuff it actually helps you stay healthy
you know why because a dipine nectin all
right made by body fat actually works
with insulin in order to be able to pull
glucose pull blood glucose that energy
from the food that you ate into your
cells to store it into muscle to store
it into the body fat and also to um help
to store it in the liver all right so
you need a diine nectin made from pot
fat to make insulin sensitivity if you
don't have enough adipine nectin you're
not going to be that insulin sensitive
and now you're on your way to metabolic
syndrome and type 2 diabetes so this is
a no kidding hormone that we need to
make sure that our healthy body fat is
around to be able to preserve too much
uh body fat actually becomes inflamed
right and when this uh when fat is
inflamed it actually messes up the
ability to be able to produce a dipine
in these other hormones so when you've
got too much fat too much inflammation
this beautiful hormonal system that fat
is supposed to produce those 15 hormones
including a dinein gets basically
derailed and now a dionin is not
produced in the right way and now
insulin doesn't work in the right way so
too much body fat leads to metabolic
syndrome metabol metabolism problems and
ultimately can lead to type two diabetes
actually it's pretty it makes a lot of
sense not not that difficult to
understand why excess fat too much
excess fat derails our hormones that
leads us to this problem with our
metabolism that can lead to type two
diabetes right okay because when
insulin's not working properly guess
what blood sugar Rises right I know
people talk a lot about that glucose
spikes and glucose crck es I want you to
focus really on the fact that your body
knows how to handle that most of the
time insulin is critical all right but
it dectin is its partner in being able
to help control that blood glucose to
normal levels all right so if you don't
want to have metabolic distress uh you
need to actually lower inflammation and
the one way to lower inflammation is
actually lower body fat right this is
actually a good thing that you want to
do because elevated inflammation just
having too much harmful excess
inflammatory visceral fat leads to
chronic diseases right you've heard
about inflammation being a root cause of
multiple diseases and I don't know if
it's a root cause but I can tell you
that it actually um drives it it um it
Stokes diseases to keep on marching
forward faster it can make diabetes
worse it can make cardiovascular disease
worse it can actually even make dementia
worse and it can make cancer worse all
right so the there these are the right
re reasons to lower the risk of these
really bad diseases this that's the
reason to actually fight harmful body
fat and yeah you get a little extra
benefit if you look in the mirror and
you look a little bit better that's an
extra perk but the fat you that's that's
subcutaneous fat um but the real fat you
want to fight is the one that's inside
the tube of your body visceral fat okay
so one of the things that um you can do
to fight visceral fat is um burn down
more calories you want to burn more of
that fat away and you want to eat
healthy plant-based Foods right there's
a whole list of things that you can
actually do but if you've been trying to
lose weight and You' kind of feel like
you're not losing much at all maybe none
uh or you're moving you're losing it but
you think you could do better here are
some of the things that you want to
actually uh think about in order to be
able to put your foot in the gas pedal
and get a little bit more mileage out of
weight loss all right cut out ultr
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
lipid so lowering blood cholesterol 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 Ultra 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
mediterrasian Style hey there are you
ready to use food to improve your health
I Do cover a lot in my YouTube videos
but there's only so much time to dive
deep into how to use food as medicine
that's why I created my eat to beat
disease course in my course I walk you
through how to use everyday foods that
you can find in your grocery store to
boost your body's Health
defenses this is all based on my
research and everything is rooted in
science and I've made it super easy to
follow with practical everyday tips
whether you're trying to prevent disease
or just want to optimize your health for
longevity my eat to beat disease course
gives you all the tools to make it real
and to help you get lasting changes that
will help you live longer and live
better to learn more click the link
below or scan the QR code on the screen
I can't wait to get started together in
my course now back to the
video ultr processed foods have these
additives artificial preservative
artificial arcial coloring artificial
flavoring thickeners emulsifiers all
right stabilizers so that the food will
last a long time s 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 you derail your
gut health you derail your metabolic
Health as well and your inflammation
starts to rise because the best
non-steroidal 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 de 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 not sit around and cause any
more problems you want actually good gut
health now the other thing is that um
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 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 Ultra 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 help you push forward that idea
of losing extra body fat all right if
you want to kind of push the envelope
cut out Ultra processed foods all right
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 L
to lose weight you know why because
stress causes cortisol to come out
cortisol is a stress hormone it is the
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 move
quickly and uh and 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 stress 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 uh 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 science behind it because when you
breathe in through your nose you've got
sinuses right breathing in through your
nose actually helps your body generate
nitric oxide this is the signaling
molecule won the Nobel Prize um the
discoverer worked on who worked on it
won the Nobel Prize my my friend and
colleague Dr Lou Naro um actually
breathing through your
nose causes nitric oxide to be generated
in your body and nitric oxide relaxes
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 over
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 uh rock music all right and
this has been studied in the lab
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 uh
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 you put that on
too or a singer whose voice is really
calming that actually can help you lower
stress as well that's a really good easy
thing to do music all right if you have
a hobby and a lot of people don't have
hobbies and this the 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're 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 uh pet dog pet cat all right
they're kind of furry cuddly um 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 you pat a cat all right stroke a cat
and it starts purring it feels relaxed
and chill actually makes you feel
chilled as well having a pet has been
shown to lower 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 everybody
responds to lowering stress in 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 if you're from the
American South you're familiar with
pecans you know uh roasted pecans pecan
pie there's a a lot of traditions uh
involving pecans and U again pecans are
a great source of dietary fiber protein
and they've got polyphenols as well and
pecans improve gut health just like the
cashews and just like uh the wellness as
well now remember gut health equals
immune health and if you want a good
strong immune system to be able to
resist infections you know if depending
on what the season is or whatever B bugs
and germs are running around you want to
be as armed and as uh have your immune
defenses Shields up as much as possible
and eating pecans and Tre nuts in
general is a good way to be able to um
help get there have a stronger immune
Shield by having your those tree nuts
feed your gut microbiome all right now
studies in the lab have shown that
either whole peans or an extract from
peans contain polyphenols right so and
these polyphenols have been
shown to improve blood cholesterol
profile help to reduce body weight and
also these polyphenols have been shown
in research to be able to increase the
diversity of your gut microbiome now let
me explain what that
means in your gut in your colon which is
the lower part of your gut um there
that's where most of your microbiome gut
microbiome lives about 39 trillion
bacteria they're not all the same
bacteria and in fact what research now
has has uh revealed is that the more
diverse the more different kinds of
healthy bacteria you have the better off
your health is all right and just like
everything else we know about
communities the more diverse the
community is the more diverse your
school is the more diverse your job work
environment is uh the more diverse your
commun your community the better uh the
more Rich the more uh vibrant uh that
your uh environment is actually going to
be and that is also true that also holds
true for the gut microbiome so the
polyphenols and pecans actually can help
promote more diversity in your gut
microbiome and that's actually really
really an important uh point to think
about all right now I usually associate
pecans with desserts like pecan pie
maybe candy pecans those are actually
really tasty but I can tell you that
although they taste great it's much
better to eat the pecans in much
healthier ways I like the lightly
toasted okay or just plain you know and
snack on them uh again think about this
you are feeding your gut microbiome you
are actually feeding your health when
you do that but if you're looking for
creative ways that you might be able to
um prepare roasted tree nuts of any
sorts including pecans you know um you
can look online uh to look for different
types of recipes but um some of the my
favorite ways of doing is you can dust
it with a little bit of uh cayenne
pepper for a little spice uh mustard
seed um is another way of actually um
lighting up the flavors um kind of the
um uh the the Savory flavors uh pecan
turmeric actually powerful
anti-inflammatory spice another way of
actually serving up pecans and there's
other healthy spices as well and by the
way I've talked about pecans and we've
talked about walnuts talked about
cashews you don't have to eat these nuts
in isolation you can mix them all
together right so you can create your
own
tree nut mix and then add those spices
to it yourself keep it in a jar tightly
sealed um and if you stick it in the
fridge you it'll actually last a lot
longer again don't forget I'm telling
you is that nuts have oils in them and
those oils will eventually um go rancid
if you let them sit out for a long time
so I I know that um I used to have uh
tree nuts packages of tree nuts in my
pantry i' keep them there for many many
months and sometimes even longer they're
not good all right so you don't want to
be don't buy more than you actually can
eat over I would say a couple of weeks
all right walking is King because it
burns calories so it goes without saying
that burning calories helps you lose
weight right when we eat we're putting
fuel into our bodies right and we need
that fuel uh in order to be able to
operate our bodies and the name we give
our fuel is calories as you eat more and
more food in other words consume more
and more calories your body fat will
actually grow because the fuel tank
actually gets loaded up and in the case
of body fat it can actually stretch and
as you accumulate body fat you're going
to gain weight all right so because we
all burn calories just being alive right
your organs need to function there needs
to be some powering for that um there's
always some baseline consumption of fuel
in the body but if you really want to
lose weight you actually have to burn
more calories than you're actually
sticking into your body that old ad of
calories in and calories out you know
there's some sense to it it's a a lot
more complicated than that but you if
you want to lose weight you actually
need to burn some of that fuel off
walking is a great way to burn that fuel
off because it increases your calorie
consumption all right in a sustainable
way what I mean by that is that most
people can actually fit walking into
their regular lifestyle walking isn't
asking a lot you don't need to put on a
wet suit you don't need to actually uh
you know buy special gym clothes you
don't need to uh schedule a trainer
walking is super easy to actually do
every day all right listen we might
we're all busy so we might not have time
to go to the gym or schedule a tennis
game but you surely have time to go for
a vigorous calorie burning walk all
right so one of the things that I want
to talk about is how beneficial walking
is for calorie burn
well Studies have shown that most people
will burn about 30 to 40 calories for
every 1,000 steps that you take now
Thousand Steps might sound like a lot
but if you ever gone on vacation and
walked around you know a a new city to
explore uh maybe walking around a museum
you'll see you burn a, calories pretty
quickly um now obviously the actual
amount of calorie burn uh per walk
depends on your body size your overall
weight how fast you walk how long you
walk you know a lot of other things like
that what else you might be doing while
you're walking are you talking uh are
you by yourself are you carrying
anything all those things uh can affect
how many calories you you burn while
you're walking but think about it this
way every calorie counts when you
actually burn it and you can word it e
very easily and sustainably while you're
actually walking all right so that is
one of the reasons that walking is King
when it actually it comes to losing
weight after having got all that I hope
you learned something new from this
video uh it certainly fun uh talking
about all this stuff and I want to thank
you for watching and um I will see
you on the next video 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