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Language: en
today I'm going to talk about ways to
feel more energy while reducing food
cravings and if you want to hear about
tips that are backed by real s and I'm
going to actually give that to you by
combining the specific food with
specific lifestyle moves that I yet to
use myself and you want to learn about
that you got to watch this video to the
very end all right uh and if you like
what you hear hit subscribe are you
ready let's go ahead and dive in so my
first tip for um having more energy and
reducing food cravings is to drink green
tea now green tea as you probably have
heard is good for so many aspects of
Health but when it comes to having
energy is really about the polyphenols
that are in green tea called
kakin well okay also the caffeine that's
actually in green tea gives you energy
as well all right caffeine by the way
are in the leaves of the green tea and
if you want morea caffeine and the green
tea get green tea the leaves have been
picked later in the season uh as if you
want less caffeine get uh the leaves
that have been picked earlier in the
season of the tea season growing season
they call it first pick ones the little
early teas uh leaves they call them
white tea later uh in the season it's
regular green tea leaves and here's why
for caffeine turns out that the tea
plant produces Caffe caffeine as a
natural insecticide right it keeps away
bugs right now think about that uh early
early blooming uh the tea is happening
in the spring not a lot of bugs around
so you don't need very much caffeine in
fact the white tea uh spring tea
actually has almost no caffeine at all
wait later in the summer and uh there's
a lot of bugs blessing around in the
summertime the leaves are full of
caffeine all right and if you ever been
to a place um like a tea T Plantation
you'll see that they actually tend to be
in Hot Tropical areas all right or
tropical like areas and there's going to
be a lot of bugs that's growing in
nature all right and the tea plant makes
more uh caffeine in there so stronger
tea gives you energy as well all right
now I got to tell you uh I drink tea uh
in the evening I find it relaxing uh
even though it's got some caffeine green
tea just doesn't keep me up at night all
right and I sleep just fine and and um
maybe that is genetic I had a great
uncle who lived in China at the base of
a tea Mountain he drank at least 10 Cups
of Tea a day and um he never had a
problem sleeping at all uh and he lived
to by the way 104 years old all right U
but for me sipping a cup of tea does
give me energy but it's also very
calming uh and all this benefit that you
get uh from tea is actually from the
polyphenol the kakin called egcg so what
does that stand for um Epi Gallow kakin
3 gallate all right epig Gallo caak 3
gallate I'm not going to ask you to say
it three times because I could barely do
it myself but just know that people who
are researchers like me like we know
what's actually in it now the polyphenol
activates your metabolism by triggering
your brown fat now if you didn't know
what brown fat is you should listen to
another video where I talk about Brown
fat or you should read my book Eat to
beat your diet and if you haven't read
it let me show you this is what it looks
like eat to beat your diet it's not a
diet book it's an anti-diet book it
talks about how you can eat foods and
drink beverages like tea that activate
your metabolism naturally so you don't
have to go uh on a diet now one of the
things that tea and other foods do got
to read about the other Foods in my book
they activate your brown fat now your
brown fat is a special kind of
beneficial fat that's found in the body
it's not lump bumpy like the harmful
white fat that's under your arm or under
your chin it's not the muffin top that
you have or it's not your thighs or your
butt Brown fat is actually way for thin
and it's not located close to the
surface of your skin it's actually on
both sides of your neck like close to
the Bone all right a little bit behind
your breast bone a little bit tiny bit
between your shoulder blades and then a
little bit in your belly and this brown
fat can be triggered by Green tea okay
and there's other Foods as well that can
trigger the brown fat and it's also much
as Foods cold temperature will also
trigger it so think about what how
people are talking about the benefits of
the cold plunge for your metabolism
that's real that triggers your brown fat
and uh when you trigger your brown fat
it fires up what it might be by fire up
what I mean to say is that when you
trigger your brown fat it turns on a
process called
thermogenesis now thermogenesis is
exactly what it sounds like Thermo heat
Genesis generating heat so when you
trigger your brown fat by drinking green
tea you're trigging triggering the
generation of heat uh in the brown fat
how does it do this well the brown fat
actually generates Heat by activating uh
something called
mitochondria a lot of people talk about
mitochondria these days mitochondria are
like little tiny nuclear batteries that
are inside your cells inside the brown f
cells and there's a lot of them in brown
fat all right in fact there's so many of
them that the mitochondria which have a
lot of iron in it in them okay when and
what happens to iron when they oxidize
they turn they rust right turns brown a
lot of these uh Brown oxidized
mitochondria get together it makes the
entire fat uh Brown looking that's why
Brown fat is brown so if you're ever
wondering like why do they call that
brown fat because a lot of mitochondria
with a lot of iron it's kind of like
rusting it all gets together and these
are the power packs these are the
nuclear batteries of your brown fat and
when you drink green tea or go to a c
plch you fire up the brown fat it goes
like it's like a like um like in your if
you have a gas stove what do you do you
turn on the thing click click click
whoosh you get the flame that's what
happens when you're actually turning on
thermogenesis in your brown fat by
triggering the mitochondria all right
green tea will do this now you're when
you're trigging the mitochondria you're
generating energy
okay uh where does it draw the fuel from
to be able to generate this heat and
this energy it draws H the brown fat
draws that energy from your stores of
white fat that's the wiggly jiggly stuff
you don't want that is the stuff the
visceral fat that's buried in the tube
of your body deep inside your belly all
right that's the stuff that's dangerous
and you don't want it it's very
inflammatory you want to burn that stuff
down and brown fat will do it and green
tea will trigger that brown fat to turn
on thermogenesis which you then draw
energy from the bad fat and the good fat
will actually burn it down and then you
actually have more energy okay uh that's
actually one of the remarkable things
about green tea that actually give you
energy now not only does brown fat
trigger thermogenesis and give you
energy but the other thing that happens
is that uh tea will stimulate your brain
to release a neurotransmitter called nor
epinephrine all right now this is the
chemical signal that your brain releases
that will take away your hunger all
right so you're less likely to have food
cravings at the same time so it's going
to generate energy take away your food
cravings and that is basically uh what
green tea can actually do now how much
green tea should you drink I like to be
really practical right people always are
saying uh they like what I talk about
because I try to make it as practical as
possible well across the board I mean
there hundreds of studies involving
green tea for lots of different
applications in general most of the
studies have concluded that drinking
three to four cups of green tea a day
hits The Sweet Spot all right so if you
want the general benefits of green tea
and you don't want to think about it
don't worry about the mechanism don't
worry about the polyphenols three to
four cups will do you all right um now
there's also an urban legend that's
floating around I want to smash it right
now and that urban legend is that
drinking tea of any sort will cause
dehydration so be very careful don't
drink tea all right okay let me just
kind of take out Thor hammer and smash
that myth because basically clinical
Studies have shown and these are studies
involving both coffee and tea coffee
also has this um mythology that if you
drink it you're going to dehydrate
yourself I I used to believe it myself
but the clinical studies have pretty
much shown that if you drink less than
10 cups of tea or coffee a day you're
not going to be dehydrated because don't
forget the coffee and tea is actually
adding liquid into your body right so I
think for most people if you drink 3 to
four cups it's good good don't drink
more than 10 cups all right um well my
great uncle did drink probably 10 cups
but I don't know he lived for a long
time so anyway tea uh the other thing it
does by the way for uh for helping to uh
make you not overeat is that when you're
drinking the liquid from tea you're
stretching out your stomach right liquid
goes into the stomach stretches the
stomach out a little bit and these
stretch receptors make you feel full
even though you haven't eaten food you
you're starting to feel full that
signals to your brain not eat don't eat
you're full so your food cravings will
come down as well all right and there's
clinical evidence that support this all
right all these benefits uh in fact
there's a group of researchers at the
Isfahan University of medical Sciences
this is an Iran and they looked at green
tea they studied 70 women who had
metabolic syndrome so they were a little
overweight they had high blood pressure
their blood glucose was high their
lipids are high anyway these researchers
divide them into two groups one group
got um basically 7 ounces just under a
cup of green tea today drink three times
a day so that's basically three cups of
green tea every day for eight weeks
that's two months and the other half of
the group just drink lukewarm water okay
kind of mimics the tea and the results
show that the green tea drinkers lost
two more pounds from the tea and they
also reduce their waist circumference
right remember I told you about visceral
fat inside the tube of your body well
well guess what you know if you got
metabolic syndrome that that fat inside
the tube is poof pushing out so your
belt size has to be a little bit bigger
um you have to un loosen your belt a
little bit your your waist size is going
to be larger guess what green tea
drinkers they shrank their waist
circumference by 3/4 of an inch compared
to the group that just drank lukewarm
water so tea burns down that fat all
right um they also have better glucose
levels they're bad LDL cholesterol
levels also went down so a lot of other
benefits as I mentioned to you that
green tea actually has and by the way
there was also a lowering of their blood
pressure uh which is another benefit of
green tea and uh don't forget green tea
has this calming effect all right very
important if you're somebody who get
kind of gets ratcheted up and you're
just looking for an opportunity to stay
stay calm get calm stay calm I highly
recommend uh green tea all right another
food tip
for energy and uh and preventing food
cravings you might laugh at this but
it's eating dark chocolate all right now
dark chocolate chocolate is a
confectionate but dark chocolate has a
lot of cacao and Cacao is a plant-based
um seed uh uh that's roasted and
fermented and crushed up and it's got
polyphenols in it right so the darker
the chocolate the higher the percent of
cacao and that means you got more the
plant polyphenol that's how that basic
works all right um uh I like to talk
about dark chocolate that's beneficial
being 70 to 80% or higher that's the
amount of cacao that's actually used so
you're uh getting a lot of it and what's
inside the cacao well a pool called
proanthocyanidin again don't worry about
memorizing these words but
proanthocyanidins and dark chocolate
what do they do triggers Brown fat just
like green tea and what does that do it
generates energy Burns uh down harmful
body fat so it's good for your
metabolism in all the right directions
just like green tea but here's the thing
eating dark chocolate can actually
reduce food cravings now you might think
the opposite you might say you know when
I eat CH chocolate I can't stop eating
it it's so delicious but clinical
studies have actually shown that uh uh
even the smell of dark chocolate like if
you're somebody who wants to savor dark
chocolate don't you know eat a whole bar
like that um savor it all right um I I
think drinking a cup of hot coffee black
coffee with dark chocolate is a great
way of doing it or even tea all right
but even the smell of dark chocolate 85%
cacao as well as eating the chocolate uh
decreases a hormone that the in the body
called gin now gin is known as a hunger
hormone so the smell of dark chocolate
lowers your hunger all right and when
your hunger is lowered you're most
likely to actually um uh crave other
Foods uh and you're less likely to
actually overeat as well uh and by the
way the proanthocyanidins they have
other very very important Health
features and benefits as well they lower
inflammation all right um the Bro
anthocyanins also help your body release
stem cells into your bloodstream these
stem cells all right they live in your
bone marrow they come out of your bone
like bees coming out of a hive um and
eating dark chocolate can actually do
this and uh and they're looking for
problems where they can fix it's kind of
like sending out the highway road crew
to look for potholes to patch up so that
the traffic can flow more smoothly
that's what these stem cells do they
cause regenerative healing from the
inside out all right and how do we know
that's true well clinical Studies have
shown that you know having even just two
cups of hot chocolate made with dark
chocolate a day for month can double the
number of stum cells in your bloodstream
for repairing and it actually improves
the resiliency of your blood vessels so
you can actually deliver blood a lot
better now the other thing that's really
interesting is that dark chocolate
releases triggers the release of
endorphins now these are feel-good
hormones in your brain and when you have
the endorphins being released it
naturally reduces cravings for unhealthy
sugary Foods all right so uh now the key
thing about chocolate it's true for all
foods all right that I ever talk about
in any of my books uh like eat to beat
disease or eat to beat your diet um uh
by the way I've got the books right here
eat to beat disease has a whole stuff on
chocolate uh and tea and eat to be your
diet has um sections on chocolate and
tea these are um foods that I actually
really believe on are beneficial for our
health but what my point is that when
you actually are thinking about healthy
foods including or maybe especially
chocolate it's all about moderation
don't overdo it more isn't more think
about dark chocolate as a condiment uh
or a snack all right and by the way if
you want to actually find interesting
ways to figure out how to use dark
chocolate I like to add it to um some
some dark chocolate to uh tree nuts all
right my kind of Trail Mix like you get
your you got your tree nuts could be
almonds pecans macadamias pistachios
what have you what have you okay with
with some uh bits of dark chocolate that
is a great combo all right and by the
way the tree nuts by themselves can
reduce food cravings they also make you
full so you're less likely to overeat at
your next meal so these are all little
practical tips little practical tricks
of how to actually use these uh foods
that actually give you more energy they
ramp up your metabolism and they help
you lower burn burn down harmful body
fat but they also reduce Cravings as
well okay energy tip number three eat
some beans all right now turns out that
beans uh lima beans Pinto beans black
beans lenos uh the beans Navy beans I
love um beans are one of the best
sources of plant-based protein and fiber
beans provide super long-lasting energy
they help your body manage blood glucose
better your metabolism Smooths out in a
healthier way and beans contain
something called soluble fiber all right
uh that's good for your gut microbiome
uh too now your gut microbiome the
healthy gut bacteria is responsible for
your energy because it actually helps to
streamline your metabolism so your
insulin sensitivity is better all right
your glucose levels actually are more uh
leveled out in order to give you uh more
energy more efficiency and beans also
make you feel Fuller they're they're
satiated so you're less likely to
overeat uh the next meal but you're also
less likely to reach out for a snack as
well less likely to Crave for those
snacks now beans lenos black beans Navy
beans so many ways you can use them like
I like to I like to have them in a soup
or a stew uh something that you know is
a crowd pleaser uh at my house you want
to make a chili out of it these beans
then you get leftovers all right now it
saves you time as well not very
expensive they're super super affordable
so GRE beans are great for health
they're good for your wallet they're
good for your schedule they give you
more energy they make you crave less and
and overeat less um actually it can
shrink your waistline uh as well that's
been studied and clinical studies I talk
about in my book Eat to beat uh your
diet I I you know I teach a course
called e to beat disease course you want
to learn more of these practical tips
feel free to to check out my course and
sign up for it I think there's like 200
foods that I talk about in the course uh
that are like this now here's the thing
about beans how do you find them let go
to any grocery store go to the middle
aisle and you'll find a whole sections
that'll have different kinds of beans
beans in a can beans in a bag they can
be dry they could be already hydrated
and beans because they're so affordable
and they can be kept in a can or sealed
up or dried for years like two to five
years all right stable shelf stable
they're really a good thing to actually
have in your pantry uh wherever you
start or uh your food your Larder all
right and the other thing I love about
beans they're quick so especially the
ones in the can they're pre- soaked you
know basically they're already soft um
all you got to do is to if you don't
have time to cook a meal open up a can
of beans put them in a pan or a pot add
some herbs and spices add a little bit
of vegetable stock or chicken stock and
you're in business all right you can
cook that baby up uh and it'll be
absolutely delicious you can doctor that
up any way you want nutrition ious
metabolism activating uh and it's going
to make enough four leftovers for sure
and then save you time the next day I
mean that's my time is really important
to me so I love and I love the taste of
beans as well they take on the flavors
of whatever you decide to put in there
all right okay energy tip I'm going to
give you now uh number four is to drink
plenty of
water I know water doesn't sound very
sophisticated or fancy but you'd just
surprised how easy it is for you to not
have enough water in your body which
basically means you're relatively
dehydrated and when your body doesn't
have enough liquid in it you know what's
going to happen you're going to feel
tired you're going to feel worn out
you're going to feel fatigued you're
going to lack energy right your blood is
fed a liquid and it delivers oxygen and
nutrients to every organ every cell in
your body and when you don't have quite
enough liquid you're going to be lagging
so what do you do you actually drink
enough fluid and you plump everything up
it's like putting enough water in a
plant that's been kind of dry the soil
is kind of dry yeah I haven't watered in
like a week all right put some water in
it you see everything Plumping back up
all right your cells are going to work
more efficiently you're going to have
more energy all right and your blood's
going to flow better and your brain will
actually be uh more hydrated your body
is actually made of 60% water so it's
easy to Lo lose it if you're sweating if
it's hot outside if you breathe really
rapidly you're going to lose water hey
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on the screen right now now let's get
back to the video just recording this
video I'm talking all the time I'm
actually losing water I'll be that's why
by the way people who perform
singers uh actors uh uh they they need
to drink water because when they're
exhaling and speaking or singing they
are dehydrating themselves um and
there's just plain old evaporation from
the skin these are called insensible
losses they're hard to calculate you
don't see them you don't feel like
you're losing water but you are now what
about the food craving part of it right
so you know I told you you plump
yourself up with hydration you're going
to feel more energy but what about the
food craving well here's the thing when
people are dehydrated and they feel
thirsty it's very easy in the brain to
to confuse that thirst what you need is
water you confuse that thirst with uh
hunger all right and so when you're
hunger you're down on your hydration you
might just reach for something to eat uh
to snack on you get unnecessary calories
uh if it doesn't have water now you're
drying yourself out even more like
you're going to want to actually have
more water junk food what R is not good
for you all right so what your body
really really needs in those
circumstances is hydration reach for a
glass of water all right uh and by the
way if you drink water before a meal uh
it's going to help to control your
appetite as well and because when you're
drinking that water you're just like I
told you with tea you're going to
stretch out those receptors in your
stomach the stretch receptors and that
stretched out stomach is going to tell
your brain you know we're kind of full
and so you're not going to be quite as
hungry all right because of the the
effect of the the mass of the uh water
stretching out your stomach all right
now just drinking a glass or two of
water um not only helps you keep your
energy up um but it actually helps uh to
reduce your likelihood for cravings and
Ting now people always ask me well Dr
liso how much water should I drink
should it be 10 to 15 glasses like they
say I tell people that um you should
just pay attention to your your body if
you feel thirsty drink drink water not
soda all right um or drink tea or drink
coffee um but that'll actually add
hydration to your body there's no magic
rule depends on how big your body is
depends on how active you are depends on
whether it's hot outside you know
depends on how much you've been working
out or exercising all those things can
actually affect your water level so
there's no magic number for how much you
need to drink every day every individual
is a little bit uh different okay one
last tip about water please don't drink
water out of a plastic bottle now of
course we've all done that for years I
used to do that all the time I think
about some of these hikes I've taken you
know what do you do you grab a plastic
bottle of water now we know that these
plastic bottles shed microplastics into
the water and then we're drinking
millions of particles out of every
bottle of water there was a study that
was done that showed most of the
commercial bottled waters actually
contain microplastics a lot of
microplastics in them and I know so what
do you do you drink water uh you know
out of a glass it's heavy um you know
it's not as practical but I can tell you
filter your own water at home that's
probably one of the important things you
can do and try to cut down on uh cut out
drinking water out of a plastic bottle
all right okay I'm going to give you one
more tip uh about energy uh and reducing
food cravings and that is guess what
when you are sitting down to take a
movement
break during a day what am I talking
about a movement break well look uh
here's the thing most of us actually sit
in front of a computer most of the time
it's getting harder and harder to be
physically active as part of what we're
doing every single day now you probably
do some exercise if you're working out
okay but even if you work out you're
probably sitting long periods of time
during a day right you know that
basically that's set in Ary Behavior we
know from all the clinical studies that
gone on sedentary behaviors set you up
for chronic disease and all kinds of
Badness that can actually occur so uh
and it also makes you feel more tired so
if you get on your feet every few hours
and move around I don't have any rules
or instructions of exactly have to move
around I call that getting up and moving
around a movement break okay it's
important because it turns out sitting
for a long periods of time okay and for
working on a laptop slows down the
metabolism all right makes you feel
sluggish makes you feel like you have
less energy and when you're sitting and
feeling sluggish um you're more likely
to actually reach for a snack and then
you're not you're not being mindful of
what you're doing you're eating you're
staring you're typing or whatever you're
actually doing and you're looking for a
snack to give you a little pickme up all
right but it's really the lack of energy
that you're feeling is from not moving
around so back to my my tip my hack
every few hours all right every two
three hours and you can set your phone
to to remind you if you uh need a
reminder stop what you're doing get up
take a short movement break all right
even five minutes not very much time
move around to get up your energy all
right because when you're moving you're
getting uh blood flow to happen to your
muscles and your brain you're delivering
more oxygen and nutrients you're going
to feel more alert for sure all right uh
movement Al improves your body's insulin
sensitivity so your cell your metabolism
is working more efficiently that's also
going to give you more energy all right
so how do you take a movement Break um
whenever you know you're going to be
sitting for a while like I said set a
timer in your phone if you need to or
your Smartwatch it's going to remind you
to stand up and move around and by the
way I'm not talking about training for a
marathon okay or going to the gym or
going for a swim sure that's good too
but I'm talking about more regular
movement breaks when you have to sit for
long periods of time uh and you don't
have to break into a sweat just even
getting up and stretching doing some
jumping jacks or push-ups or just
walking around your office or your home
go up and walking down a couple of
stairs I remember when I I used to work
in a lab and you know when we're doing
experiments sometimes we'd have long
periods of time sitting you know as
we're doing our experiments I would have
to take a break every couple of uh of um
hours and and then I would actually walk
the stairs in a lab all right always
come back feeling a little bit more
energized and charged and my brain was
working a little bit better can focus on
the research all right obviously if the
weather's good and you can swing it go
outside take a quick walk outside I'm
talking about five minutes you don't
have to you know you don't you have to
go for a Tre all right um being in
nature also lowers cortisol levels and
lowering cortisol levels uh also lowers
your craving tendencies All right so
you're less likely to reach for some J
food all right so try taking some breaks
your body is definitely going to thank
you for it all right so there you have
it five simple tips for gaining energy
while reducing and fighting those
unhealthy food cravings I hope you learn
something new thanks for watching and I
will catch you on the next video oh by
the way if you like what you heard hit
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