Kind: captions
Language: en
today I'm going to talk about my six
Favorite Beverages for fighting
dangerous excess body fat green tea po
tea coffee tomato juice watermelon juice
and water drinking these can lead to
weight loss and an optimized metabolism
which means better overall health let's
Dive Right In okay first let me tell you
the real reasons that you should be
worried about body fat specifically
excess body fat
now 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 not 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 vegan you've probably done this
out of the corner of your eye as you're
passing through you see like a big riye
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 uh why does it
become dangerous so that's what we're
going to talk about first before I
actually Dive Right into those uh
beverages so 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 them 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
each um of the little air cells of the
bubble wrap being a fat cell wrapping
right around blood vessels right you
haven't really even formed any you
haven't formed 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 now
one of the functions obviously with fat
is that a cushion right boing right the
airbag in our body and in fact if we
didn't have any 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 there's a
hole and when you uh fill up your gas
tank you got to put the Nole 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 fat 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
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 make 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 the nozzle
and you put away and you drive away okay
our body uh fuel tank is it 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
uh uh AR 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 its 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 um become fat cells you can
make 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 oving of any type of calorie
even healthy food is dangerous because
it actually expanding your body fat now
as you're body fat expands and um 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 proinflammatory just by expanding
the mass Beyond its blood supply that's
actually going to trigger infl
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 puts you in a dangerous
situation now you're standing at the
filling station in the middle of a
dangerous 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 can come back to that that's super
important when it comes to the beverages
you want to drink 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 your body is an organ well
it is all right and as an organ um
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 AI P NE c t i n aipo 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 dip
intin 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
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 an important
tissue all right so let me just tell you
how important a to antinis if you came
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 ask the lab to
measure every single hormone in your
blood including an epine do you know
what would come back you get a lot of a
dipine nectin 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 dionin is that's
how important your fat is as an
endocrine organ because a dip antin
helps your 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
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 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 dipine 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 not
normal a DI anced now your insulin isn't
working properly and you've got insulin
insensitivity and now your glucose is G
all over the map does that make sense
this is really why we always 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 leptin makes go acts
in your brain and makes you feel full
what happens when there's inflammation
that disrupts and derails uh 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 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
adipine nectin and elap 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
contexts 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 those conditions all right are can
be linked uh when there's actually too
much harmful body fat all right okay so
we said Fat's a cushion fat is a fuel
tank 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 so again
excess body fat is dangerous because it
throws off the function of normal
healthy fat all right normal healthy fat
is 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 leptin 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 menstruating 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 so you can do this
with beverages all right and the
beverages are uh can actually activate
your body's ability to burn away extra
body fat 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 Thermo for heat Genesis
making heat now how does um
thermogenesis happen in your body well
well if you think about it um uh 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 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 the stove that flame okay
that burner is drawing down Gas Energy
takes energy to burn uh it's drawn 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 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 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 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 viseral fat visceral meaning gut
this is the fat around your gut now
visceral fat um 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 the 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 Wafer wafer
thin and it is close to the Bone pressed
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 to
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 crawl 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
and 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
uh 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 it is actually consuming
and burning down all that extra stored
white and visal 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 burned 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 ther Genesis 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 burns down fuel well
it actually Powers up using these little
organel mini organs called mitochondria
now you've probably heard about
mitochondria they're the fuel cell um uh
of 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 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 a 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 it's 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 inflammation not
inflamed got to lower that inflammation
and you got to reset the Fat's hormonal
ability to be able to release a dip
antin 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 uh 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 there 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 can turn
on brow 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 to your doctor but before you
start doing a cold plunge 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
here it is right here eat to be your
diet I WR 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 Not Just
Foods beverages too all right now let's
talk about the Beverages and let's talk
about how they work so beverage number
one is green tea all right now there's
so many reasons that green tea is good
for your health uh green tea improves
your metabolism green tea uh can help
cut off the blood supply to cancer green
tea helps your stem cells green tea is
good for your gut microbiome green tea
antioxidant green tea is good for your
immune system green tea can actually
trigger thermogenesis as well click
click click whoosh all right and how
does it do this it does it with a
polyphenol it's called a kaken and the
specific one in green tea is called EG
CG e as in Edward G as in George C is in
Charlie G is in George what does it
stand for Epi Gallow kakin 3 gley
egcg I don't expect you to remember it
I'm just telling you what it is we know
what it is all right and there's many
other things in green tea as well but
that's the one that's been best studied
and in a lab and there was actually a
clinical study uh looking at green tea
and weight loss and this was done at the
iasan University of medical Sciences in
Iran and what the researchers did is
they studied women who are in a diabetic
Clinic who had metabolic syndrome this
is where those fat hormones already
already control insulin insensitivity
metabolic syndrome is actually a
specific condition that's pre-diabetic
it's where you have high lipids high
cholesterol high blood pressure high
body fat and a big expanding waistline
all right big waistline means that
inside the tube of your body the
visceral fats growing and stretching it
out all right now these researchers gave
the subjects they gave half the subjects
one cup of green tea to drink three
times a day right so think about it
three times a day breakfast lunch dinner
pretty easy to do not a big ask and they
gave it to them to drink the tea to
drink three times a day for eight weeks
all right and another group just got a
placebo drink and no tea all right and
at the end of eight weeks the tea
drinkers lost more weight all right and
they also had a smaller waist
circumference as well what that means is
that drinking the tea
activated the brown fat click click
click whoosh through the kakin in Te by
Brown fat burning down white fat the
visceral fat inside the body shrank the
waist size decreased all right um and it
did it at a pretty reasonable dose the
food dose for this tea the tea dose was
just three times a day easily achievable
by everyone right and remember I told
you that green tea has so many other
benefits as well including starving
cancer protecting your stem cells aing
your got microbiome the things I um
actually mentioned now here's a little
tip practical tip I have for you about
drinking green tea all right there's so
many ways of getting green tea the
traditional way that most people are
familiar with is just buying green tea
in a tea bag all right but you got to be
careful about green tea in a tea bag
first of all tea in a tea bag is usually
not the highest quality tea all right
they the the stuff they put in the tea
bag nobody sees it so they put like the
tea companies put the little bits you
know the drags of the tea flakes uh into
the tea bag you might not be getting the
highest quality part of the leaf
secondly is that tea bags been shown to
uh emit uh release microplastics now
you're like wait a minute tea bags are
made on a paper right yeah but the um
tea companies spray the tea bag makers
spray plastic on around the outside of
the tea bag even a paper tea bag to help
the bag prevent the bag from like
breaking apart once it's actually in
water right and we now know that tea
bags can release a lot of microplastics
in fact up to a billion particles
microplastic particles into a cup of tea
just with one tea bag that's not
something I want in my body recent
Studies have actually shown that
microplastics are not only found in the
human blood but it's actually found even
in the blood vessels including the
plaques that can actually clog up our
blood vessels and microplastics have
been found in um uh human fluids breast
milk human semen in men um in the
testicles they found uh uh a
microplastic they found it in a penis
and they've also found microplastics in
the human brain in fact you can even put
the brain on a waiting on a scale and
you can actually weigh the amount of
plastic that's actually in the brain all
right that's pretty scary so I generally
tell people uh uh to sort of try to have
tea in a different sort of way what way
is that Loos sleeve tea all right you
can buy tea outside of that's not in a
tea bag that's loose leaf um in Asia
that's usually how tea is consumed and
you put it into a teapot the loose
sleeve and you and the tea is brewed all
right steeped and then if you're it's in
a container inside the tea pot you just
pour it out and you don't get any leaves
but you know uh I remember growing up in
my family people would actually just put
loose sleeve teas into a mug once you
put hot water in there the tea bags the
tea leaves sorry will um uh hyd up and
they'll just settle to the bottom and
you just sip off the top no big deal all
right and because the tea leaves already
there all you got to do is put more hot
water when you need it uh in order to be
able to keep the the good stuff going
keep the polyphenols flowing out all
right that is the way that I um prefer
to have uh uh uh green tea uh so
something to consider when you're
actually thinking about uh drinking uh
green tea uh the other thing about tea
I'm going to recommend is not to put
dairy milk in it now I know some people
like to actually cut their tea with uh
with a little bit of milk or cream like
That's a classic English breakfast tea
or afternoon tea you know with a little
bit of uh of cream or milk but I will
tell you that those polyphenols the
kakin are floating in the water and if
you actually add dairy milk to it not
nut milk dairy milk it's it's got It's
fatty all right and what happens is that
the fat forms soap bubbles around the C
the polyphenols the kakin the egcg and
those fat uh soap bubbles when you sip
on the tea they the fat soap bubbles
have trapped the polyphenols and as
you're drinking it it actually just gets
flush right down through your system and
not as much get it gets absorbed into
your bloodstream so if you want the most
out of the polyphenols what you want to
do is not add dairy milk uh or cream all
right any dairy product um nut milks are
okay nut milks almond milk soy milk is
also okay they actually don't um cause
those kind of soap bubbles for
absorption so um if you really want to
cut something use a a nut milk or a soy
milk all right my other little tip about
drinking tea so green tea the first
beverage second beverage another tea
it's called pooer t p u apostrophe e r h
po or t what's po or t
well po tea is a fermented probiotic tea
pretty cool right it's got a smoky
flavor it comes from the unan province
in southwestern China um and it was
originally created because this is the
kind of tea uh that not only had a
really interesting Smoky uh aroma so you
know just on a basis of flavor it was
interesting but it was actually used as
a digestive which tells you something
about um how it's made right it's
probiotic it helps you digest just um uh
and it's fermented right uh also traded
uh lasts a long time was traded on a
silk road all right now how do you find
po or tea might not be a tea that you're
familiar with you can find it in a tea
shop you can order it online right these
days you can order almost anything and
po tea was traditionally found in a
solid dry brick okay or a little disc
kind of like a you know like in in a gym
you know one of the weights that you
actually put for weightlifting kind of
like a solid disc and originally when it
was made you just took a hammer and
smacked it and you broke it into little
pieces and from you you made your tea
with those little pieces made it super
easy to carry around um back in the
medieval days uh when they were doing
trading by horse or camel back all right
now here's the reason I'm telling you
about it po tea has the same thermogenic
properties click click click whoosh as
green tea because po tea
has the cakin the polyphenols the EG CG
and theanine all right which is another
bioactive in Te but po tea has something
more it's got healthy bacteria remember
I told you is a Prebiotic tea and
they've even identified the bacteria the
healthy bacteria that's in po tea it's
called
poilus po basil the species of bacteria
that has evolved to be growing in poor
te
right amazing right uh by the way
there's a similar bacteria that's
evolved over the years to be growing in
sour dough bread this shows you the
close connection of our food and healthy
bacteria in cases our Probiotic foods so
po probiotic tee helps improve your
metabolism all right it's got the cakin
it's uh got healthy bacteria good for
your gut microbiome your gut microbiome
helps improve your metabolism as well
all right does this working people well
researchers in Taiwan have studied pu
ERT on body weight and Metabolism uh the
researchers actually involved enrolled
70 subjects and divided them into two
groups It's usually the way research is
done um uh one group had an extract made
from po te and they had it three times a
day for three months okay and the other
group the other half got a placebo and
at the at the end of the study what the
researchers found is that the poer
um had five times better weight loss
compared to the placebo group okay and
another study on PO T found that PO also
reduced the body mass index BMI which is
one measure of your metabolic Health all
right and the equivalent of Po tea in
these studies all right just two cups of
Po tea a day again not asking a lot this
is an easy lift to do two cups of poor
ta day the equivalent has been shown in
human research that you show reduction
of body weight Improvement of metabolism
uh and the
egcg W click click click whoosh
activates the brown fat to burn down
harmful body fat I know this stuff seems
kind of confusing but hopefully as I
talk about it more and more you kind of
see it's actually pretty straightforward
you're actually your body's responding
to what you feed it what you in terms of
what you're consuming with these Foods
in order to be able to activate your own
systems to burn down extra body fat okay
beverage number three my favorite coffee
all right and I know people cheering in
a background coffee is something I drink
every single day coffee has a bioactive
it's called chlorogenic acid all right
and chlorogenic acid has been shown by
researchers to burn body fat all right
uh click click click whoosh burn it
right down and clinical studies has been
done to prove that um this actually
happens researchers at Harvard Singapore
and and Switzerland uh did a study where
they recruited subjects these are men
and women uh ages 39 to 69 right so sort
of adults um and these adults were
overweight and they had insulin
resistance remember I told you a dip
anced from your body fat works with
insulin to be able to help make glucose
be absorbed into the body for energy
right um and when your dipon is uh upset
because you've got too much body fat the
inflammation throws off the adipine and
now you've got insulin that's not
working well by itself you got insulin
resistance so that's what these people
actually had all right and one group um
uh in this research study was given four
cups of coffee to drink per day for six
months now for some people that seems
like a lot of coffee me I can chug down
four cups of coffee no problem pretty
quickly now the other group in this
research study had a placebo to drink
that looked and smelled like coffee
right everybody knows uh if what coffee
smells like but in fact there was no
coffee in it at all and at the end of
the study all right this is a six- month
study at the end of the study guess what
they found the coffee drinkers lost
almost five pounds whereas the placebo
drinkers actually gained four pounds so
the difference was nine pounds again let
me repeat the coffee drinkers okay who
were drinking four cups of coffee per
day for 6 months actually lost 5 lbs and
that's all the only intervention that
they were doing whereas Placebo drinkers
had which had no coffee in it actually
gained four pounds down four five pounds
up four pounds the difference is nine
pounds difference between the two groups
chlorogenic acid in the body uh improves
metabolism helps fight body fat coffee
good for you now same deal I'm going to
talk about
with coffee I said about tea most people
think about adding cream or milk in
their coffee don't do it if you want to
get all that chlorogenic acid all the
best stuff out of it use an almond milk
or a nut milk because dairy fat will do
the same thing uh in coffee as it does
to tea it actually forms a soap bubble
around the bioactive and then you're now
not absorbing all of it into your
bloodstream okay little little Pro tip
there nut milk was fine soy milk is fine
almond cashew you name it um that's
actually going to be fine just don't put
dairy milk if you want to get the most
out of the chlorogenic acid now it's a
healthier choice to begin with all right
beverage number
four tomato juice now I happen to really
love tomatoes uh and uh Tomatoes uh are
a fruit by the way not a vegetable uh
and tomatoes uh have a bioactive called
lopine l aine is a carotenoid it
actually helps to make a tomato red um
and other red colored fruits like
papayas and watermelon watermelon
actually has even more lopine than a
tomato does um
lycopene triggers
thermogenesis all right so uh Tomatoes
contain lycopene and lycopene triggers
thermogenesis and studies has been done
to show that this works now researchers
in Taiwan did a study in which they
enrolled 25 healthy women okay who are
of normal body weight this is the key
these are females women normal body
weight and gave them just 1.2 cups of
tomato juice to drink every day if you
just gave me only 1.2 cups of tomato
juice I'd probably want to have some
more but so the point being that this
was not a lot of tomato juice but 1.2
cups of tomato juice to drink every
single day for eight weeks all right
most of these studies you know two
months three months it's really hard to
do a study longer than that um for
people to actually be stuck doing only
this one thing repeatedly for a long
period of time so 8 weeks 1.2 cups of
tomato juice to drink every day and the
researchers took the body measurements
and they actually measured blood markers
as well now at the end of the study
which is an 8we study all right
everybody was weighed and they got their
body scanned and guess what they found
all right they found that drinking
tomato juice just 1.2 cups a day every
day for eight weeks this is once a day
by the way LED to one pound of weight
loss and that's 0.5% of their body fat
to be lost burned down 1.5% of their
body fat um led to one pound of weight
loss now you might say hey that's not a
lot of weight when I want to lose weight
I want to lose 5 lbs or 10 PBS I'm just
telling you this is the power of 1.2
cups of tomato juice with lopine in it
that activates thermogenesis
that's the point all right and by the
way when they were scan measuring um the
body composition of these subjects who
were drinking tomato juice the tomato
juice drinkers their waist circumference
shrank by half an inch remember that
waist circumference is that uh is the
circumference in the tube of the body
you when you burn down excess visceral
fat click click click whoosh the
circumference change it shrinks down
right you can actually tighten your belt
loop one half an inch caused by just 1
two cups of tomato juice pretty cool
means that they lost visceral fat now
I'm give you a little Pro tip about uh
tomato juice one thing is that um you
know if you're going to go out to buy
tomato juice commercial tomato juice be
really really careful all right before
you buy it turn it around and look at
the ingredient label and make sure it
doesn't have added sugar a lot of
beverages out there the man the uh juice
manufacturers will actually add sugar
and all kinds of other chemicals to it
all right flavorings preservatives even
coloring they're adding to it right you
want to make something look bright red
like tomato like fresh tomato juice like
so if you want to get tomato juice I
prefer to recommend that you actually do
make it yourself all right pick it from
your garden or get it from a farmers's
market or even a grocery store all right
organic is going to have more L aine
story for another video but organic
Tomatoes will have more of the bioactive
more more of the thermogenic stuff that
you want um and you can cook down the
tomatoes and you want to cook it because
you know what you get better absorption
of lopine when you let you cook down the
tomatoes then puree it you want to
filter it if you if you like but just
dietary fiber so maybe just pure it
really fine then you refrigerate it and
you can make yourself a really nice
tomato juice hey check this out I've got
a guide on the five small daily habits
that boost brain health and prevent
cognitive decline and it's free I share
simple easy use recommendations that you
can add to your routine today these are
habits that I use personally and it's
yours right now for free in the caption
below all you have to do is click on the
link below the video now one of the
things I actually like to do is squeeze
a little bit of lemon in it Citrus it's
got some vitamin C you know uh it picks
up the flavor of the tomato juice and if
you want to add some other things that
are actually good and you're going to
put into a blender or get a puree maybe
add some celery in it right celery lemon
you know you you can get it you can
doctor up uh the tomato juice yourself
um you want to add some uh even uh more
vitamin C red bell pepper put that uh in
the blender as well puree that baby up
and now you've got more vitamin C now
you got the lycopene you get my drift
you actually can do a get you can turn
this beverage that that helps you lose
weight by burning a harmful body fat now
you can actually add all kinds of other
good stuff to it when you make it
yourself as opposed to potentially
having the commercial version that might
have added sugar that's not going to
help you lose weight and other chemicals
which can actually damage your gut
microbiome and cause all kinds of other
effects that you don't actually want all
right now the key thing about tomato
juice is that you know like most fruit
juices I tell people is drink it in
moderation all right unlike tea or
coffee where you know you can drink
quite a lot of it and get benefit tomato
juice you know it's got some that sugar
from the Tomato so be moderate okay um
don't guzzle uh tomato juice for
hydration drink it and savor it enjoy it
all right if you want to actually add
some spices to enhance the flavor um
that's great Do It um actually some um
fine chili powder to it what does chili
powder has it has capsacin big Bloody
Marry mix right homemade of course um
chili add some chili powder uh with
capsacin you know what capsacin does it
causes thermogenesis click click click
whoosh all right now the capsacin the
Chili Pepper powder plus the ly paint
now you're really going to get something
there plus the spices enhance the flavor
and as well as the healthful properties
all right so make your own tomato juice
really knock yourself out have some fun
make a big batch enjoy it all right so
okay that bever number five related to
the tomato juice because it has lopine
is watermelon juice now watermelons are
a summer fruit right so when you see
watermelons that they usually come out
during the summer um watermelon is red
has lopine same idea as a tomato and
researchers have actually shown you can
actually use watermelon juice uh to uh
improve the amount of lopine so here's
what you do uh you take watermelon
chunks you blend them to make
uh you know 3 and2 cups of watermelon
juice and you can and this researchers
have actually done this if you actually
blend 3 and a half cups of watermelon
juice uh from chunks of watermelon and
drink it daily uh uh for three weeks you
can actually double the amount of lopine
in your bloodstream using watermelon
juice so you can make your own with a
ripe
watermelon now here's the thing the
lopine obviously turns on thermogenesis
and has all the benefits metabolic
benefits
we talked about earlier I don't need to
repeat everything I just said about the
tomato juice but watermelon is not
something most people think about as a
healthy juice it's great for hydration
by the way all right and watermelons is
not that sweet did you know that uh
watermelons were originally from Africa
and they were not red they were kind of
white they were not sweet they were
pretty bland um uh and they were
literally uh cultivated and carried
around for hydration under the hot sun
later on they were breed and they turned
red and they got sweeter well that's
what we get that benefit from today so
like any sweet juice if you're going to
have watermelon juice um uh for any
reason drink it in moderation all right
now watermelon has its own sugar so just
be careful you drink too much of it
you're actually going to be getting a
lot of the fruit sugar in there all
right um by the way how much sugar does
watermelon juice have it has twice the
amount of natural sugars and tomato
juice so if you want to go for the lower
amount of sugar to juice for leopi
tomato juice is a better choice than
watermelon uh juice but I wanted to tell
you that watermelon has more like aine
than tomato juice uh as well um the
other thing you should need to know is
that watermelon uh with the lopine can
actually protect your DNA lopine is a
powerful uh antioxidant which means it
protects your DNA from damage and think
about it if you're going to go out in a
sunny day bright Sun uh you're going to
get a lot of ultraviolet radiation even
if you wear sunscreen you're still going
to get it um Studies have shown that if
you actually have eat watermelon before
you go out into the Sun for a couple of
hours you can reduce the amount of DNA
damage from the Sun by protecting
yourself with this antioxidant from
watermelon from lopine from the inside
out it's like inter internal sunscreen
pretty cool right okay now let's talk
about beverage number six this is H2 2
water all right now water is the most
common beverage in the world uh
obviously clean water is really
important um and it might surprise you
because water seems like it's such a
simple thing right how could water
possibly help you lose weight turns out
this has been studied all right and it
actually works here's a couple of ways
that water can actually um help you lose
weight first of all when you Dr drink
water there's no calories in it but
water does stretch your stomach out
there's something called a stretch
receptor in your stomach right so when
the water stretches your stomach and
activates those stretch receptors you
get the sensation of being full right
and those stress receptors in your
stomach signal to your brain that hey we
got some we got enough food and so you
actually feel more satiated you feel
more full and this means that the next
time that you eat you're likely to eat
less so it actually makes you feel more
satiated and less likely to eat more so
if you drink a bunch of water before a
meal you're going to eat less little
little hack there little trick all right
so drink water before eating will make
sure well will help you eat less
calories each time so that's one way
that you can actually uh water can be
helpful it's cause you to eat less less
calories all right now the other thing
that water does is it cools your body
down right most people are not drinking
water that's 100° in temperature or
close to body temperature we're usually
drinking room temperature water look I
got a cup right
here might even put ice in it right who
doesn't like a cup of ice water I I do I
love it I usually put ice in my water
actually now when you actually drink ice
water goes down it feels really great
but guess what inside your stomach
you've now really cooled down put
something really cold into your core
right and so what happens is that the
cold water activates temperature
temperature sensors in your stomach
right and those temperature sensors get
activated and it goes it sends off a
warning to your body warning cold
temperature in the stomach at the core
level time to turn on heat what does it
do it triggers thermogenesis now we're
back to burning down body fat right so
the temperature sensors activate by cold
water in your stomach not only stretches
out your stomach it makes you feel full
so you're going to eat less it also
activates thermogenesis um Brown fat
burns down White fat now you're burning
down calories you're consuming extra
body Fuel and you actually uh get uh
benefits from this now how do we know
this is true now researchers from the
United Kingdom and Iran work together to
see what would the be the effect on
weight if you switch from drinking diet
soda to just water so here's what they
did they recruited 71 women who were
obese and these obese women are already
in a weight loss program but they were
having difficulty losing weight so you
you know the people like that they get
into a program and they're still not
losing weight and these women are always
regular drinkers of diet soda as well
all right so diet soda's got all kinds
of things that that can affect body
weight um what they did is they divided
them into two groups one group um
continued to drink their diet soda but
the other group they replace diet soda
with one cup of water every day of the
week for a year imagine that right so
for a whole year got can't get on your
diet soda you're going to drink one cup
of water to swap out for your diet soda
and the other group just kept on
drinking their diet soda all right so at
the end of the year end of the study
when it was found that the women who
drank water lost 17 times more weight
than those women who drank diet soda all
right and they had more stable blood
sugar after eating uh after eating and
they also had improved metabolism and
less insulin resistance now this is not
just only the effect of drinking uh
water on stretch and temperature sensors
that's part of it but also diet soda uh
contains artificial sweeteners that
damage your gut microbiome when your gut
microbiome is damag your metabolism goes
out of whack so you're not going to lose
as much weight cholesterol is going to
go up your blood glucose isn't going to
go very well um so drinking water by
basically allows you to swap from one
thing to another actually had metabolic
advantages as well so how effective is
this well researchers have calculated if
you drank six cups of water per day
forget about the 10 cup 8 to 10 cups of
water a day it's different for everyone
researchers have calculated if you drank
six cups of water per day all right and
your body needed to heat this up this
water up through thermogenesis you would
burn
17,400 calories over the course of the
year and that's enough to burn away 5
pounds of body fat all right so here's
some Pro tips about water cuz anybody
can get it most people can get it get
your water from a source that's been
filtered to try to remove toxins or
contaminates or microplastics right we
don't know the full effect of the
microplastic but we know that they're
not good all right so microplastics are
everywhere but if you drink water out of
a plastic bottle like we all used to
right you go on a vacation and you're
going to get a plastic bottle of water
right you're on an airplane where to
hand out little plastic uh bottles of
water for you to actually drink those
plastic bottles are shedding
microplastic into the water and you're
just checking it right down into your
system it winds up in your brain your
blood vessels and your heart everywhere
you don't want that okay so much better
to drink water out of glass all right
filtered water out of glass that's
actually the best things all right um I
mentioned to you there was a uh study
where they looked at um microplastics
that are found in the plaques in
plogging blood uh blood vessels in
people who had uh in their cored
arteries narrowing which actually
compromised their brain blood flow they
found actually plastic in there in the
in the blockages and what they found is
that if there was plastic in the
blockages it increased the risk of heart
attack or stroke by fourfold all right
so be really careful if you're going to
buy bottled water get it out of glass
that's safer um if you have at your home
get a filter all right uh to be able to
take out that microplastic
and by the way any beverage that you're
going to get you know fruit juice tomato
juice anything we talked about um get it
in glass all right plastic if it's in a
plastic container unfortunately most
beverages are sold in plastic containers
because they're lighter all right um and
they don't break as easily um it's going
to be shedding microplastics look it's
impossible to avoid all microplastics uh
in uh in the world but I'm just telling
you uh try to cut down if you can't cut
out right that's what we got to do to
try to manage it just try to tip the
odds in your favor by having less all
right speaking of what to watch out for
I'm going to add in there's a couple of
beverages that you do want to avoid if
you want to lose weight all right so I
just told you six beverages to consider
drinking that are good for you to help
you lose extra body fat by turning on
thermogenesis but here are some
beverages you want to avoid if weight
loss is actually your goal you want to
avoid regular soda regular soda has
added sugar in fact a typical can of
soda has like 7 to nine teaspoons of
added sugar you came to my house and I
offer you something to drink I gave you
a glass no liquid in it but I gave you
seven to nine teaspoons of of granulated
sugar and I just said here drink this
you'd say no way Dr Lee no thank you
that'd be disgusting that's what that's
what actually is in a can of soda now
that amount of added sugar is going to
cause weight gain so so you want to
weight lose weight don't drink regular
soda all right and you know it's been
shown people who drink regular soda
actually gain body weight another
beverage to avoid is diet soda all right
and we talked about this earlier the
study that we mentioned earlier about
water versus diet soda but let me just
tell you the diet soda is Diet because
it has nonnutritive sweeteners these are
artificial sweeteners um uh and what
they do is they actually it's artificial
sweeteners more and more they've been
actually shown to poison in your gut
microbiome and cause other types of harm
it damage your gut microbiome now your
gut microbiome controls your metabolism
helps you metabolize healthy uh lipids
um helps your blood sugar work better so
when you damage that guess what your
metabolism starts going out of whack
diet soda you might not have real sugar
in it to you know elevate your blood
sugar so you're not getting calories
while you're drinking the soda but at
the end of the day you're screwed you
screwed yourself because you've actually
damaged your gut microbiome now whatever
else you're eating your metabolism is
going to be off all right now for
example a spart is one of those
artificial sweeteners that have been
shown to damage the gut microbiome right
so if you want good gut health you've
got good brain health good metabolic
Health good immune health and by
drinking diet soda you're actually
compromising your gut microbiome so
ironically Studies have shown that
people who drink a lot of diet sodas so
they're not getting extra calories from
the soda they actually paradoxically
gain weight not so paradoxically we
understand now why it actually happens
damages the gut microb biome all right
so you don't want to actually do that at
all and by the way don't drink a diet
soda out of a plastic bottle because now
you got the microplastics in it as well
now any beverage you get at a store even
if it's a healthy beverage kombucha or
whatever you know um always check the
label make sure that the ingredients in
the product
you're comfortable with what's in there
ask about it right most beverages that
you buy in a store are Ultra processed
that can contain artificial
preservatives they create added sugar
artificial sweeteners artificial
coloring artificial flavoring all of
which can damage your gut microbiome you
don't want that stuff in your body if
you are looking to lose weight and
optimize your health all right well
that's it I hope you learned a few
things about body fat about the
Beverages and about thermogenesis thanks
very much for watching I will catch you
in 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