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Language: en
today I'm going to be talking about five
great ways to speed up losing body fat
and repairing your body every single day
because a lot of us actually want to
accomplish both of those things burn fat
faster heal faster uh and so you want to
know about some of these surprising
strategies so I'm going to give you five
science-based ways to speed this whole
process up that's burn fat heal faster
all with simple daily habits that you
can actually do at home all right
and of course I'm going to tell you
about the foods that are going to
actually do that and you might be
surprised by some of them so grab a
notebook if this is something you want
to do I'm going to give you information
that's going to be packed with helpful
tips all right are you ready for the
first food that can help you burn fat in
accelerate healing first food is
avocado now this is actually a delicious
food that gets a bad wrap for being high
in fat but in fact it's actually just
the opposite there are healthy fats in
avocado these are called monounsaturated
fatty acids uh they've got the right
kind of fat this is the exactly the kind
of fat that you want because mufas mono
unsaturated fatty acids help you lower
your body's bad cholesterol all right in
the bloodstream this has been shown by
clinical studies and not long does it
lower the bad cholesterol mufas and
avocado raise the good cholesterol the
HDL cholesterol that you actually want
down with the bad up with the good
that's what the fat healthy fats and in
avocados actually help you do and by the
way this is why avocados is good for
heart health because you have less bad
LDL uh that can deposit cholesterol in
the walls of your blood vessels to cause
narrowing less of that and you've got
good HDL that can actually help get rid
of the bad cholesterol extra cholesterol
in your body which then lowers your risk
of developing plaques in your arteries
but there's something more all right the
in a avocado mufas the monounsaturated
fatty acids that are good for your
cholesterol your blood cholesterol they
actually are combined with healthy
dietary fiber and avocado is is packed
with dietary fiber it's a great way to
actually improve um your gut microbiome
but this uh healthy dietary fat also
helps to lower uh your blood lipids as
well about 7 gram of fiber in an average
avocado all right not not only actually
helps you lower cholesterol but it also
feeds your gut microbiome uh makes you
actually gut microbiome uh happier
healthier and then they can actually
lower inflammation in your body as well
right so that's healing by lowering
inflammation uh you want to actually
burn down fat you want to make sure it
doesn't build up so manage your lipid
levels all right and it's got the right
kind of fat versus the wrong kind of fat
and it flips your cholesterol level so
you've got less LDL harmful bad
cholesterol more good cholesterol as
well all right so overall your
metabolism is going to be more efficient
an efficient of metabolism means that
you're going to be better able to
actually you uh burn down harmful body
fat while you're actually accelerating
healing as well okay lowering
inflammation will help speed up healing
all right okay so turns out that a good
microbiome by the way by being fed with
the dietary fiber and this is research
I've done can also speed up healing in
your body we did an experiment with a
colleague at the Massachusetts Institute
of Technology where we actually um were
studying wound healing and what we found
is that if you actually got good healthy
gut microbiome and we were actually
using probiotics at the time compared to
animals that didn't have as good gut
health you could actually double the
rate of healing as well so the fiber in
um avocados which helps the gut
microbiome can actually support
accelerated wound healing as well all
right that's From the Inside Out by the
way um then one additional thing about
um the fiber and avocados guess what it
helps you feel Fuller when you eat an
avocado so at the next meal you're less
likely to overeat all right I'll help
you make feel Fuller for the meal you're
eating the avoc avocado on as well but
it's got this long tail to the feeling
of satiety or fullness so you're less
likely to overeat the next time by the
way what does that do that helps you
avoid that mistake that a lot of people
make even if they're intermittent
fasting and exercising is just
overeating so by cutting down your
calories you're also going to be able to
lose fat faster so avocado all right
little thing that is so easy to
incorporate into breakfast lunch or
dinner that actually helps you lose fat
faster and also heal at the same time
all right okay I hope by the way that
that little tip of information just gave
you helps you bust this myth that you
shouldn't eat avocados because they're
filled with harmful uh fat it's filled
with good fat good fiber great by the
way bioactives there's something called
avocatin be in avocados it's a bioactive
natural chemical that actually helps
your body activate its own fat burning
mechanisms as well all right uh how do I
use avocados um well one thing that you
can do is if you like uh bread and you
don't want to use butter you can
actually spread some avocado on it
because it's kind of creamy and you got
this like nice rich creamy like buttery
kind of tasting uh topping onto your
bread if you want to really uh make this
healthy have sour dough bread as well
all right that's a good choice of bread
so an avocado um shmear on top of
sourdough bread that's actually a
healthy combination sprinkle a little
bit of sea salt on it if you want it to
be a little bit tastier and you like to
zing and you want to Zing up your
metabolism throw some chili flakes or
tiny little ground up chilies on it all
right uh squeeze a little bit of lemon
lots of different ways to take basic
avocado toast avocados on sourdough a
little bit of salt a little bit of chili
a little bit of squeeze of lemon can
really make it pop all right that's the
key thing you can actually make food
feel indulgent while you're activating
your health as well all right and what I
was telling you by the way this is
actually how to avoid butter on toast is
it but to actually really dress it up
and make it healthier at the same time
this will actually help you um uh burn
down um body fat helps your metabolism
get better helps you avoid developing
loading on extra body fat uh and it also
helps that your lipids actually get
better as well the uh improved
metabolism healthier gut have to heal
faster as well all right okay I give you
another practical tip uh when you're
buying avocados how do you get them how
do you choose the right one right go to
the grocery store there a big pile of
avocados here's the right way that you
choose an avocado so pick one um you
want to know if it's basically ripening
all right you don't want to get one
that's like not anywhere close to
ripening all right uh pick one that's
got the flesh it's got kind of this hard
dark purpley shell squeeze it a little
bit it should have a slight give all
right um when they have a slight give
they're getting close to being eaten all
right um they can't be too hard so you
got to have a little bit of of of
squeeze squeez to it all right and if
it's a unripe avocado you want to take
them home want to speed up the ripening
process stick that avocado in a brown
paper bag and stick a banana or
something like that into it a banana for
example is going to emit a gas as its
own rip as as it ripens by itself it's
called ethylene it's a natural gas that
comes out of a banana that will speed up
the ripening of the avocado as well and
as soon as you can feel that give it's
getting ready to be eaten so so you know
make sure it's got a little bit more
give and peel it and eat it all right
you want to be able to spread it the way
I just told you earlier okay ready for
food number two food number two to help
you fight harmful body fat and heal at
the same time is wait for
it dark chocolate all right dark
chocolate is a food that does not suck
all right most people love dark
chocolate chocolate but I can explain
this one all right chocolate as a
concept is is a confection it's a candy
It's Made in a factory I guess you can
home make it yourself all right but it's
often made this candy is always made
with a lot of added sugar a lot of
additives a lot of emulsifiers go ahead
and take one of those candy bars that
you would get at Halloween and take a
look at the ingredient label it's got
all kinds of stuff that you really don't
want to have in your body but this is
where dark chocolate comes in it's still
a confection but a lot of times dark
chocolate's actually made with less
stuff in it and more less bad stuff more
good stuff still got to check the
ingredient label so make sure you're
comfortable with what's in it but dark
chocolate has a lot of cacao that's what
makes dark chocolate dark the darker it
is the more cacao there is and Cacao is
a plant-based substance right so 70 or
80% cows what I look for when I look at
chocolate all right um and you can
always find out what percent there's
there is that should be somewhere on the
packaging if you're looking for dark
chocolate 80% is kind of what I go for
myself now that's a serious amount of
cacao all right right uh and it can be a
little bit bitter but that's actually
part of the medicinal value bitter is
better right you've heard that old
saying and if you have dark chocolate
with like coffee that's a great
combination all right um so that's just
a way to think about it but I want to
explain to cacao and how cacao actually
helps you burn off fat but also helps
you heal cacao plant-based food caca is
a plant all right um and it's packed
with polyphenols one of those
polyphenols is called proano
and guess what
proanthocyanidin in cacao all right
what's used to make dark chocolate
actually has been shown to turn on a
process called
thermogenesis what's thermogenesis all
right let me explain it to you the term
Thermo means heat Genesis means
generating heat so thermogenesis is
basically um saying that your body is
able to generate heat and why would you
want that well because the cells the
tissue that generates heat using
thermogenesis is kind of a body fat it's
called Brown fat which is a good fat
versus the bad fat right remember I
talked about cholesterol good
cholesterol and bad cholesterol well
your Fat's the same way there's good fat
and there's bad fat good fat is brown
fat and when you uh eat dark chocolate
those polyphenols have been shown to
turn on ignite the process of
thermogenesis in your good Brown fat and
that in order to generate that heat you
know what actually happens it actually
has to steal the energy from your
harmful white fat especially visceral
fat so dark chocolate is a way to
actually ignite your fat burning process
your natural fat burning process um
using brown fat and it burns down the
energy stored in harmful white fats it
shrinks your white fat um in a good way
so good fat fights bad fat dark
chocolate will actually do it but I got
to tell you you want to actually have
dark chocolate in moderation right
because as I told you it's a confection
um but it's a really powerful tool for
speeding up burning down fat all right
now what about the healing part of it
well this is what's interesting as well
those same polyphenols the bioactives
the
proanthocyanidin they've been studied um
uh to actually stimulate androgenesis
and stimulate
regeneration which which you need for
healing androgenesis is how your body
grows blood vessels if you cut yourself
you need new blood vessels to grow in to
bring in oxygen and nutrients for
healing and um stem cells all right dark
chocolate also stimulates stem cells
these are natural cells that are packed
inside our bone marrow we got 70 million
of them from where we're born and we use
them all through our lives they heal Us
From the Inside Out These stem cells can
regenerate tissues that are injured even
if you don't know it they can actually
regenerate us from the inside out very
silently all right so cacao dark
chocolate Okay 80% or higher has been
shown to be able to stimulate these stem
cells in fact this one study that was
done um the University of California San
Francisco looked at uh a group of people
who were in their 60s that had heart
disease so they already had poor blood
vessels that needed to be repaired and
they gave them hot chocolate made with
dark chocolate like 80% or higher to
drink twice a day for a month and they
measured their stem cells how much how
many stem cells they had in their
bloodstream at the very beginning of the
study and they measured them at the end
and having um hot cocoa made with dark
chocolate twice a day um and in in older
people who had heart known heart disease
could double the number of stem cells uh
in their bloodstream now how do we know
that made a difference well they
actually measured the resiliency or the
stiffness of their blood vessels right
uh using a test called flow mediated
dilation or fmd that's where they put a
blood pressure cuff on the arm they blow
it up and now you're like basically
cutting off the blood supply to the hand
all right you feel some tingling and and
then what they do is they relax it
suddenly let off the cuff and now the
blood comes rushing back and what they
measure actually is how resilient your
uh uh blood vessels are to be able to
take that new uh surge of blood as as
you're letting go of the blood pressure
cup and it turns out that those people
who actually were having uh hot
chocolate made with dark chocolate twice
a day for 30 days they actually had
better not only stem cells but they also
had better resiliency or recovery or
generation of their circulation as well
that's how we know that it works all
right these stem cells by the way with
dark chocolate they come pouring out of
your bone marrow like bees coming out of
a hun all right and this is actually one
way clinical studies that we know I
always talk about clinical studies I I
do refer to some lab studies sometimes
but at the end of the day what I talk
about is like what counts um uh when it
when it comes to people all right so
dark chocolate 80% or higher good for
metabolism
good for healing something you can
easily do at home all right now how do
you actually make dark chocolate in a
way that's healthy and easy to eat well
you know what remember like when you
were a kid you had like um chocolate and
nut bark that's a great way to actually
have a dark chocolate all right if you
want to have little little bses of it
you can break off and and nipple on
maybe with a cup of coffee black coffee
is what I suggest all right so enjoy
dark chocolate by making a CH dark
chocolate chocolate nut bark so you melt
you buy dark chocolate um if you get a
big heavy block of it might be a little
bit cheaper but it's really hard to
actually work with from a in a kitchen
right so it's better to buy like slabs
of dark chocolate or powder even better
all right melt it out on a cookie sheet
like a like a baking uh sheet all right
and then sprinkle on top of it uh some
mixed tree nuts all right so tree nuts
are almonds
macad
macadamias um uh walnuts whatever you
actually like actually just get them
plain get them bulk and get them plain
you want to uh roast them or toast them
in roast them in the oven or toast them
lightly on a cast iron pan that actually
makes it even better but just sprinkle
these uh uh plain that's please um onto
the melted chocolate and you can crush
them if you want as well make can you
want to crush it down or you can have
pieces of them as well Crush walnuts
crushed almonds all right um and then
what you do is you um take the chocolate
up put in the fridge and let it set all
right the next day you can actually have
this like sheet of chocolate bark that
nut chocolate and nut bark you can break
off a piece and nibble on it and again I
recommend doing it with some coffee why
coffee guess what coffee's got something
called chlorogenic acid the chlorogenic
acid in the coffee actually lowers
inflammation so so it's good for your
overall health been shown by the way to
be associated with
longevity drink up to four five cups of
coffee a day like that seems to be kind
of a sweet spot if you stay to under 10
cups of coffee a day you won't dehydrate
yourself that's another that's a kind of
upper threshold I would say a lot of
coffee but four cups of coffee you're
probably staying within that um the
chlorogenic acid activates your fat
burning activates thermogenesis
activates a brown fat just like uh the
cacao polyphenols do as well so now
you're doubling up um with the coffee
all right and um chlorogenic acid is
also good for stem cells so now you're
actually dble doubling up adding backup
to whatever the cacao polyphenols are
doing for healing fat burning plus
healing you get what I'm saying that's
what this topic of this video is all
about a little break off a piece of
chocolate bark nibble on it now you get
the dietary fiber from the tree nuts and
the healthy uh monounsaturated fatty
acids just like avocado but now from a
tree nut so tasty right dark chocolate
tree nuts coffee my idea of a great
snack uh that by the way the caffeine
that's in coffee also good for mind
mental clarity as well you need to
concentrate on something um uh that's a
that's a good little tasty tip in order
to go do it just remember chocolate no
matter how it comes is really a
confection all right so you don't want
to eat too much of it practice
moderation that's what I always say for
anything even healthy habits all right
what the third food for fight fat
fighting and and
healing green
tea now I've written extensively about
green tea in both of my books uh I wrote
a book called eat to beat disease all
sections and sections on green tea on it
um and I wrote it about green tea in my
book Eat to beat your diet green tea uh
actually has got a polyphenol on it
called a kakin specifically EG CG want
to pronounce it epig Gallow kakin 3
gallate egcg don't bother memorizing it
you should just know that people like me
who study food is medicine we got it
down all you need to know is that green
tea you sip it is actually good what's
the amount of green tea That's generally
healthy for you about three to four cups
of green tea um actually that's the
Sweet Spot uh my great uncle by the way
who lived to 100 like drank like 10 cups
of green tea a day and he attributed his
longevity to green tea these kakin These
polyenals are actually good for
longevity but they're good for fat
fighting as well all right so egcg and
green tea good for fat fighting um
causes thermogenesis so it triggers your
brown fat which lights up generates heat
draws the energy from white fat shrinks
down white fat and by the way the other
thing that green tea does to fight fat
is it cuts off the blood supply now
green tea was study this way because you
want to cut off the blood supply to
cancer for tumors which also works
that's another extra benefit of green
tea is actually lowers the risk of
cancer um in some types of cancer but
also the uh kakin have been shown to cut
off the blood supply to Growing fat so
this was done by a colleague at The
kolinska Institute in Sweden they
actually had these obese mice that would
get bigger and bigger B big fat mice all
right they're like basically like little
furry balls um you feed them green tea
versus water and guess what they won't
grow so fat and the ones that who had
fat would actually start to shrink their
fat as well so we know from research
studies that this actually works as well
and the mechanisms of action now the
other thing that's good is that egcg the
polyphenol and green tea is
anti-inflammatory anti-inflammation is
good if you're actually trying to heal
all right uh uh
egcg uh is is also able to cut off the
blood supply to bad
uh tissues like cancer but guess what it
can actually grow new blood vessels for
healing so wherever your body needs to
heal it's going to grow blood vessels to
help heal it it's going to lower
inflammation wherever you don't want to
have blood vessels like in a tumor the
polyphenol green tea knows exactly where
to go and where to work your body
actually sends it in the right direction
and it cuts off the blood supply to
abnormal blood vessels as well so this
is an example of a food that actually
can do two good things at the same time
in opposite directions you got to trust
your body body on this trust Mother
Nature on this all right and of course
it burns down fat um with Thermo Genesis
using brown fat um by the way I want to
actually tell you a little bit about why
Brown fat is uh so
interesting um our body has two
different kinds of fat You' got brown
fat and white fat all right um and uh
they do different things white fat is
kind of like a padding right um You
didn't have any fat in your body and you
slip on the rug and fell on the floor
your organs might split open so it's a
good thing that we have a little bit of
padding right in order to for our body
white fat also creates a healthy hormone
called adiponectin a p NEC tiin adpa
nectin is a super important healthy
hormone made by your fat white fat that
works hand inand with insulin now
insulin is another hormone that's made
by your pancreas to actually help bring
down glucose blood glucose so you got
enough energy right you talk about
insulin sensitivity important for health
longevity and healing well if you want
your insulin to work well you you need
some of your white fat to make a dipo
nective all right they're they're they
partners working together so you so you
want some fat so white fat in a proper
amount makes a dip intin and white fat
by the way also acts as a fuel tank so
when you eat food it stores the energy
like uh like the gas tank in your car
car so it's a good thing these are all
good things with white fat but when you
have too much white fat Okay um it
builds up that's why you get the double
chin the fat under your arm the muffin
top the fat in your thigh the fat in
your butt the stuff you don't want but
let me tell you the stuff you really
don't want you don't want harmful extra
white fat in the tube of your body
because that is where your guts are your
intestines and stuff like that your
other organs and um fat that grows
inside the tube of your body is called
visceral fat because your guts are
called visceral so visceral fat is a
white a fat that can grow inside the
tube of your body around your organs
when you get too much of that like it's
like fat that becomes like a glove that
chokes your organs and it becomes very
inflammatory so that's why green tea by
um activating Brown
fat steals the fuel from your white fat
especially your visceral fat and you can
actually burn down extra fat that way
that's why tea is good for burning down
fat now we talked about Brown fat but I
need to give you a little bit more
information on it if white fat is wiggly
and jiggly okay it's under your skin
like under your under your your double
chin under your arms where's Brown fat
Brown fat is not close to the surface
you can't see it in the mirror brown fat
is actually close to the Bone it's
around your neck under your uh breast
bone a little bit in the between your uh
shoulder blades a little bit in your
belly and brown fat uh you don't need
very much of it to actually have
powerful but Brown fat is like packed
with these little tiny organel these are
mini organs inside the brown fat cell
and they're packed with mitochondria now
you might have heard about mitochondria
mitochondria are like little nuclear
batteries and they can generate heat all
right you know how a watch battery is
like really small you can stick it in
the back of a watch well guess what a
mitochondria is like a nuclear battery
that you can fit inside a cell you know
how small cells are they are microscopic
and so this is the microscopic battery
that gets fit in inside your human cells
in brown fat um and guess what the
mitoch actually they're in all all cells
but they are a ton of them in brown fat
lots of them now you know why Brown fat
is brown because a mitochondria there's
so much of it makes it brown
mitochondria this little organel is
actually packed with iron and Iron Will
oxidize right so what happens when you
take a a handful of iron nails and stick
them outside on your porch for a few
days those silver nails are going to
oxidize and turn brown they're going to
rust and that's what actually happens to
your mitochondria it's packed with iron
a lot of them they oxidize and now the
mitochondria is which is so abundant in
brown fat when they oxidize their iron
that's why Brown fat looks Brown now
you're never going to forget about why
Brown fat is brown right think about
Rusty Nails but this is in this little
nuclear power pack that can actually
fire up when you drink tea or Ma
or uh have dark chocolate that fires up
that brown fat which would then draw
down the fuel from the harmful white
visceral fat especially it burns down
fat now uh it's uh very very important
to understand that brown fat uh also
reacts to cold so if you're in cold
temperatures uh the brown fat will fire
up as well that's originally Mother
Nature's um purpose of this brown fat is
actually to animals that are hybernating
they would actually fire up uh they
would eat fat all uh all all before
hibernation in the late fall and early
winter they turn into big fat balls
right think about the hibernating animal
that Waddles into the cage well all
winter they're not eating where are they
getting their energy from they're
getting it from the stor white fat how
are they staying warm Brown fat actually
fires up to keep them warm in the cave
as well all right now how do we know
that green tea burns down uh fat well a
study from the Isfahan University
medicine in Iran looked at 70 women okay
who had metabolic syndrome so they had
big waistlines all right and they just
got 7 ounces of green tea now 8 ounces
is a fluid cup 7 ounces just short of a
cup they got to tea to drink three times
a day right so in Iran they drink a lot
of tea and they drank it for eight weeks
so two months Three Cups of Tea a day
remember I told you the sweet spots
three to four cups a day half of the
group got the tea another half of the
group just got lukewarm water all right
and at the end of the study what they
found is that the tea drinkers lost more
weight in fact 2 pounds more weight and
their waist size shrank by 3/4 of an
inch now waist size right this is the
tube of your body waist size when you
got visceral fat it pooches out the
waistline expands a waistline that's why
you need to loosen up your belt holes
right okay got a bigger dress size um
and that's what happens but actually at
the end of of um of This research study
for 8 weeks the uh waistline shrank
because the visceral effect went away as
well the waist size shrink by 3/4 of an
inch more than the placebo all right now
the other thing that was beneficial is
that with less body fat guess what the
green tea also lowered blood pressure is
also improved blood glucose right and it
also improved blood lipids your blood
cholesterol as well so bad cholesterol
went down good cholesterol increased so
that's also really really helpful green
tea does all these extra things but
actually can help you turn down fat and
improve healing now another study by
Tyron University in Iran looked at 63
men and women and found that drinking
four cups of tea a day help people lose
almost three pounds over a couple of
months and also found that there it
would make their waist cumference
decreased by 1.7 in that's a lot more
okay with just uh one extra cup of tea
day compared to the three cups the four
cups actually got you more fat shrinking
and that makes sense that means in this
particular case drinking four cups is
better than drinking three cups all
right doesn't mean you drink 20 cups a
day but three or four cups a day all
works and also for the people that drank
four cups of tea a day blood pressure
actually went down by 6% all right now
how do they make the tea for these
research studies they just took regular
green tea in a tea bag and they sleeped
it in hot water for just five minutes
now why am I telling you this because
the way that we actually prepare our tea
if you want those cakin those fenos
they're trapped in the tea leaves and in
a tea bag they're stuck in the the
leaves so you want to actually make sure
that you're dunking the tea bag keep on
dunking it so every time you shake up
those leaves more of the cakin are going
to come out if you want to get a lot of
cakin all right just get loose leaf tea
now the tea is just going to be sitting
in the water the whole time you don't
even need to dunk it not trapped in a
bag that's to escape a a bag it's just
sitting in it and you'll actually get
polyphenols coming out of it if you want
the the most polyphenols you know what
you do you get matcha tea because matcha
tea is just green tea but it's ground up
into a fine powder so now you get all
the polyphenols there's like nothing
left there's no tea like when you get
loose leaf tea you're not eating you're
not chewing on a tea leaf but a matcha
you are getting everything into a fine
dust when you drink it the whole shebang
goes down your throat you get all the
polyphenols all right so that's actually
what I would actually tell you is that
um matcha actually uh has even more
polyphenols and a study uh at the
University of Chichester in the United
Kingdom looked at Mach te and they found
that actually four cups of matcha tea
over a day could increase fat oxidation
which is fat burning by uh
35% that's a lot all right okay so means
that when you're drinking green tea your
body is burning down stored fat there's
even more benefit because the cakin in
it uh uh in green tea are also
preventing new fat from forming uh
there's also fiber in matcha because you
get a lot of dietary fiber in there and
you're activating your gut microbiome
you're actually lowering inflammation uh
as well so this is a way of actually uh
and by the way the green tea can
actually um help uh protect your stem
cells that are necessary for healing as
well also lowers inflammation which is
helpful for healing so again green tea
fat burning lower inflammation improve
healing support healing this is actually
what I uh really love to talk about I I
generally recommend people get whole
leaf green tea this is what people in
China do for example go ahead just soak
the put some a handful of tea leaves
into the bottom of your cup pour some
hot water on it sip on that three or
four cups you just keep on getting more
polyphenols out you don't want to have
the leaves there it's like too much of a
pain for you get a tea ball a metal one
please um not plastic a metal tea ball
and load the teacups of in there and
just like sit it into a teapot that's
another great way by the way it doesn't
have to be only hot tea it could be even
ice tea ice tea also works and by the
way here's another benefit of green tea
it's good for brain health you know why
because there's another bioactive in tea
like green tea that's called
lanine t h a n i NE e now that's an
amino acid that when you combine that
with caffeine that's been shown to
improve focus and alertness all right
for brain health so so many benefits
right not surprisingly green tea is one
of the most popular beverages in the
world after drinking water right and I
call Green Tea part of the Holy Trinity
of beverages meaning these are things
that are just good for you drinking
water green tea and coffee the Holy
Trinity of beverages we're talking about
Green Tea right now keeps you
metabolically healthy lowers
inflammation helps you burn body fat
supports healing that's what we're
talking about hey there have you heard
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screen right now now let's get back to
the
video all right my next food I want to
talk about food number four pomegranate
right now I you probably heard me talk
about pomegranates before pomegranates
are loaded with polyphenols one of them
is called elianin elit tanins actually
are great for gut health because this
bioactive elenin makes your gut secrete
healthy mucus got to have some mucus in
your gut right because you got stool
poop in your gut it's got to keep moving
its way all the way to the tail pipe
right what happens if it doesn't move uh
it gets stuck and that's constipation
mucus which is natural and healthy
secreted by the gut actually helps the
poop go all the way down but the mucus
has another function which is that it
actually helps to feed certain healthy
gut bacteria one of them being
acromania acromania is a healthy gut
bacteria that helps your metabolism it
helps you burn fat body fat it helps
looks like it helps reduce dementia
helps good for brain health and it
actually helps your immune system fight
cancer particularly if you're receiving
a cancer therapy called immunotherapy
that depends on a good immune system
right so this mucus is really really
important so you want to grow as much
mucus as possible having pomegranate
eating the seeds that's where the juice
is that's where the eltanin are in the
juice um that actually uh can actually
help to your body make your body secrete
this mucus that is actually good for
your metabolism because acromania this
bacteria this healthy bacteria you can
get it as a probiotic but your body can
uh you can grow your own you need that
mucose secreting pomegranate uh can
actually do it pomegranate seeds the
juice around it pomegranate juice itself
can also help to grow acrania very very
important all right now this bacteria
can actually help you lose body fat as
well one clinical study looked at 20
healthy adult volunteers and gave half
of them just half a cup of 100%
pomegranate juice all right every day
for 30 days now you got to be careful
about this because pomegranate juice
itself is very very sweet half a cup
almost nothing that's like two shots
worth of pomegranate juice not your body
can handle that amount of sugar all
right um the other group and uh of this
uh clinical study actually just received
a placebo drink and at the end of the
study what the researchers found is that
the pomegranate drinkers lost 1.1 pounds
and reduced their body fat by
1.4% all right and by contrast the
placebo drinkers actually gained 2.2%
pounds and they increased their body fat
by 1.1% so the placebo drinkers their
weight went up their body fat went up
the pomegranate drinkers are went went
down and their body fat went down as
well so it actually went in opposite
directions now again I want to say
pomegranate juice um is quite powerful
in terms of these El TS but be very very
mindful of the amount of natural sugars
that are there very sweet all right so
if I wouldn't drink more than one cup 8
ounces of pomegranate juice every day if
you want
you know try to grow healthy healthy
mucus one one cup and I'm not talking
about a tall glass I'm talking about a
fluid cup so go ahead and take out a
measuring cup like a baking like you use
for baking a measuring cup and just look
at one cup of panate juice and pour that
into the glass if you want to find out
how much I'm actually talking about not
not don't fill up the whole tall glass
all right that's enough to get acroma
growing in your gut now the other
benefit of eating pomegranate is that
those po same polyphenols are also
anti-inflammatory which is a major
problem when you've got excess body fat
so especially visceral fat so um
basically you uh want to basically burn
down that harmful visceral fat with
pomegranate juice which grows acromania
which will burn down harmful body fat
right so pomegranate seeds by the way
are a way of actually getting the same
elianin without all that sugar in it
you'll have some sugar but you won't
down it you can't gulp it you got to eat
those seeds all right here's one way I
like to use pomegranate seeds do it put
them on a salad they're really beautiful
sprinkle them on a salad add some
walnuts um uh you got like Walnut plus
pomegranate these are two salad
enhancers that pack a punch for your
metabolism and fat fighting punch as
well Walnut by the way have some healthy
Omega-3s plant-based Omega-3s which
lower inflammation and guess what the
Omega-3s do from wuts they trigger fat
burning from Brown fat through
thermogenesis so you get the actual you
get the just of what I'm talking about
here right now right okay these are
foods like pomegranates that actually
help burn fat and also help you heal as
well lanis lower inflammation which
supports healing all right so by the way
if you're going to buy pomegranate juice
at the market juice please look at the
ingredient label and make sure it
doesn't have other stuff added to it
because so many pomegranate juices are
not 100% pomegranate juice like mostly
apple juice or maybe some other
inexpensive juice and it does have some
pomegranate in it but you want to get
100% pure pomegranate juice if you're
going to get the juice otherwise just
get right pomegranates as well all right
now one last food for this video all
right one of my favorites Chili Peppers
now I'm somebody who likes spicy food I
like spicy tomato sauce I like a bowl of
chili like bean chili I like it a little
spicy all right I like salsa I like
medium maybe not super fiery like Atomic
hot salsa but I like a little bit of
Zing um when I cook I always have in my
kitchen a little jar of dried chili
flakes um and in my fridge I have some
chili paste so that Zing is really good
for your metabolism now I only add a
little bit all right because I I don't
want too much um but at the at the end
of the day it's all about flavoring the
dish to to taste to my taste all right
so what's the connection between chili
peppers and fat burning well it turns
out that the spicy cake that you get
from Chili Peppers comes from a
bioactive natural substance called CAP
c a p s a i c i n capsacin now capsacin
triggers Brown fat to undergo
thermogenesis and here's how it works
when you have something spicy let's say
you have some salsa put it in there all
right you get this like spicy zing in
your tongue all right now that Zing
actually is this capsacin from the chili
activating a receptor on your tongue
it's like a light switch on your tongue
it pushes that white light switch all
right and that that's light switch in
your tongue is called the trip V1
trpv1 receptor and once you're that that
receptor that button gets hit by the
Caps that trip V1 that button sends a
signal to your brain uh it tells your
brain to release a neurotransmitter all
right that neurotransmitter is called
nor norepinephrine all right that
norepinephrine is a neurotransmitter it
sends it down your nerves down your neck
you can in fact if you eat chilly and
close your eyes you actually feel that n
neurotransmitter going to work and that
neurotransmitter goes right to the brown
fat on the side of your neck down into
your chest fires up the brown fat and
now you start to burn down harmful
visceral fat because thermogenesis is
turned on all right and you'll start
losing harmful body fat that visceral
fat now the other thing is that capsacin
also lowers inflammation which you might
be surprised at you might think man that
thing is spicy it must be causing
inflammation that's what I used to think
too by the way but actually as it turns
out
capsacin actually lowers inflammation
and by the way I read all about this in
my book e to beat disease um I'll put a
link in the description below of this
video if you want to actually get my
book to read it I discuss how reducing
inflammation is one of the most
important things that you can do because
it activates one of your body's Health
defense systems uh to improve and
protect your overall health right so um
check out my book if you haven't ready
yet and by the way you know um excess
body fat especially viscal fat causes
inflammation so enjoying some spicy food
could be just what your doctor ordered
for metabolic Health by the way I wrote
another book called eat to beat your
diet that talks about Brown fat and
chili and all it's got recipes in it and
how to actually use it and a lot of
other things that can cause Brown fat
thermogenesis as well besides chili if
you don't like something spicy don't
worry about it I got like 200 Foods in
there that all help you burn harmful
body fat all right okay I hope you
learned something from this video uh
thanks very much for watching and and I
will catch you on the next video Dr Lee
out 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