Kind: captions
Language: en
today I'm going to talk about five ways
to improve your metabolism and fight
harmful excess body fat in ways that are
much easier than doing intense
intermittent fasting and you're going to
get results the five ways are skipping
breakfast reducing your food serving
size sleeping better ditching Ultra
processed foods and cutting out the
booze I'm going to explain it all to you
so let's dive in first everyone's heard
of fasting fasting for weight loss and
Better Health in fasting is a very very
natural state all right everyone does it
every single evening when they're
sleeping when you're sleeping you're not
eating when you're not eating that is
called fasting now what's interesting is
what happens in your body metabolically
when you're actually fasting all right
um basically when you're fasting your
body shifts gears like you're a race car
and switches you to a gear where you're
actually going from storing fat which
happens during during the day when
you're eating because you want to store
energy into your fat cells when you're
fasting at night and sleeping you shift
gears so that you're actually burning
down fat all right so when you're
sleeping you're actually burning fat
you're not exercising you're not working
out you're actually burning fat that's
how your hard wire to actually operate
all right and during the fasting State
you're also resetting your gut
microbiome by improving your gut
microbiome you're actually decreasing
inflammation you're improving management
of your blood lipids your blood
cholesterol and you're making your body
more sensitive to insulin so your
metabolism is actually improving now
you're also improving your immune system
so you're more able to defend against
infection and overall you're actually
improving metabolic health so fasting is
good all right however in people are
actually talking about intense syndr and
fasting going the 16 hours of not eating
and squeezing all your eating into eight
hours or maybe even going more
intensively than that all right um You
can go from intermittent fasting to
prolong fasting and that's actually a
practice as well difficult to do
deliberate intense timed fasting and so
here are five things you can do that
don't require fasting for weight loss
all right the first hack is this skip
breakfast or lunch a few times a week a
few times a week now here's what
actually happens when you miss breakfast
all right and maybe even lunch that
happens to me sometimes what you're
doing is you're taking your sleeping or
fasting time and you're extending the
time that your body is actually in this
metabolic fat burning mode all right um
skip breakfast you blow right by that
morning period and now you kind of get
all the way over to lunch right so think
about it go to bed at 11:00 get up at
7:00 in the morning that's 8 hour sleep
you should actually be getting eight
hours of sleep now skip breakfast all
right so you're not eating breakfast
right
away and now you're
fasting longer from 7:00 to 8:00 8:00 to
9:00 9:00 to 10:00 10:00 to 11:00 maybe
all the way up to noon you've just
extended your fast by maybe up to five
extra hours all right so that's a simple
way without actually having to think
twice about it it's an easy way of doing
it just by skipping a meal if you do
that a few times a week you are actually
going to be able to get results because
frankly you're not actually eating fewer
calories all right so skipping a meal um
uh actually helps extend your natural
fasting time when you're sleeping and I
do that frequently if I get busy I skip
my breakfast sometimes I'll skip uh
breakfast and lunch but you can actually
do that a few times a week it'll put you
in good metabolic shape and you won't
need to actually deliberately schedule
your
fasting tip number two don't pile food
on your plate all right and this is
actually the reason whether you're
actually practicing deliberate
intermittent fasting or just letting
sleep be the way that you actually do it
the bottom line is that when it's time
for you to eat whether you eat breakfast
or skip breakfast by the time you get to
lunch let's say you're going to eat
lunch you're going to be hungry all
right that's natural because your body
needs energy needs fuel it's like your
car running on the highway you're doing
longdistance driving and you actually
take a look around lunchtime your fuel
gauge is pretty uh pretty much getting
towards empty you're going to want to
fill up you want a whole full tank right
so here's basically what you got to be
careful about when you actually find
finally eat after deciding to eat after
the
evening don't fill up your whole plate
all right and never go for seconds all
right you never don't want to overc
consume your calories so take think
about whatever you would normally take
remove a third of it all right and
that's your starting point and don't go
back for seconds don't pile on your
plate and then then remove a third all
right that's actually a little trick
that I learned a long time ago so that
you're not going to overeat all right
don't go back to get seconds can't
emphasize that enough tip number three
get a good night's rest all right if you
get a good night's rest you will
actually while you're naturally sleeping
you're tired you're naturally going to
sleep you'll go into a deep Slumber
you'll go into REM sleep when you're in
that deep sleep State that's when your
metabolism goes to work for you you're
going to sleep anyway you're going to be
tired and actually you should sleep if
you want brain health which we all do
metabolic health is good brain health
absolutely critical all right and the
reason is this when you actually get
good deep sleep not only does your
metabolism improved not only does that
is that what it takes to get your gut
microbiome to actually reset itself but
deep sleep is when your brain detoxifies
itself now I know there's controversy
over this term detoxify so I'm using it
only in quotes what really happens is
that you have a drainage system like the
sewers of Paris
it's a big grate that is pretty much
closed during the day when you're
thinking and worrying and going through
your usual mental gymnastics at night
all right a lot of toxins actually have
accumulated at night your brain purges
that by opening up the grates the sewer
grates and it lets the toxins drain out
this drainage system is called the
glymphatic system glyph all right like
it sounds like lymph but but the glimp
the GL part is actually standing for
gleo cells that's actually the cells
that the M brain is actually made out of
those are your neurons glymphatic is
really the the drainage system made out
of neurons kind of like the lymphatic
system it's natural brain detox so when
you get a good night's sleep you're
letting your brain actually open up
those grates drain and detox yourself
when you don't do it by the way what
what happens pull in all nighter all
right or or get really fitful sleep next
day you're actually going to be brain
foggy that's because you haven't
actually drained your lymphatics
completely by the way Recent research
shows how it does this your nerves
actually contract and push along that
fluid okay to to cause drainage pretty
cool these are new discoveries about the
human brain uh that we're that we're
still learning really really fast about
the glymphatic so get good quality sleep
deep sleep all right if you exercise
during the day that will be helpful and
I'll will tell you and don't eat don't
eat at night don't eat after dinner all
right so that way your insulin levels go
down and when you're sleeping your
metabolism shifts into fat burning mode
all you got to do is get a good night's
sleep you should be doing that anyway
all right so that is the third uh hack
uh and very very importantly good sleep
helps your uh microbiome become healthy
good sleep good gut health good gut
health good brain health all right you
actually want to have all of that uh
done now something about the the gut
health you really want to make sure
you've got um good gut health as well
people say well how do I know if I got
if I if my my gut microbiome is actually
healthy well these days you can actually
order uh a home microbiome test and the
way it works is that you go to a place
they'll send you an order you got a
register for it it's a tube with a swab
and and and a collection system you
collect a little bit of poop swab it
through put it into the vial screw it up
stick it in a mail pouch send it off all
right right it'll take a couple of weeks
and you'll get a result online that
tells you what your microbiome is like
now it's kind of difficult for most
people to interpret the gut microbiome
most of these companies the best ones
actually have some explanation for you
but I want to kind of give you a little
bit of an insiders tip look on how to
actually interpret it best thing for you
to do is actually to find a doctor an
integrative doctor a doctor a
gastroenterologist who knows what
they're doing or an intern functional
internist who knows how to actually
maneuver navigate the gut microbiome
don't do it yourself all right you
really need help thinking through and
interpreting this so here's a couple of
of ways that I look at it to share with
you though when you look at the results
you want to see is your gut microbiome
does it have a high diversity diversity
means differences right it's just like
any population or Community you've got a
lot of diversity you've got people from
different ethnicities and different
genders and different backgrounds
different sizes and shapes that's what
you want in your gut microbiome the more
diverse your gut microbiome is the
healthier your gut microbiome is just
like every community that is very
diverse tends to be a little bit
healthier richer and that's you know in
terms of its makeup and that's what you
want diversity a high gut diversity all
right and then you actually want to make
sure you don't have pathogenic organisms
what does all that mean pathogenic
disease causing organisms bacteria you
want to look at the list of bacteria
that are found and your got microbiome
test and make sure that there aren't any
pathogens Bad actors bacteria that would
cause problems now for most people uh
doing a gut microbiome test at home
you're not going to recognize what a
pathogenic organism is and that's why
you actually need to get a good reliable
gut microbiome test that actually has
some sort of explanation of any bad
organisms found and then you need to
have a doctor you can work with that can
help you take that data interpret it in
terms of your own situation and then
come up with some recommendations in
order um uh to be able to counter or get
rid of those pathogenic uh organism or
disease causing bacteria that's actually
really important getting good sleep is
going to improve your gut microbiome and
once you actually figure out how to use
a home gut microbiome test you can play
around with things you can actually uh
test yourself every couple of weeks or
every month to kind of see if your gut
microbiome is getting better as you are
actually improving your sleep as you are
uh improving your dietary intake as you
are skipping some meals and uh getting
your metabolism into better shape your
gut microbiome should also be improving
at the same time all right that's really
important now here's tip number four tip
number four is stop eating
ultra-processed Foods I know you've
probably heard this a million times from
a million people Ultra processed foods
the stuff you find in the middle aisle
the grocery store it's in a box it's in
a bag it's in a can it's in a jar it's
made by a factory and it's got a lot of
stuff in it when you look at the
ingredient label it is actually taking a
lot of ingredients and putting it into a
factory where a machine will create a
food that doesn't naturally exist in
nature all right and and changes the
nature the construction and the
properties of the food and Ultra
processed foods have artificial
preservatives and they've got
stabilizers and they've got emulsifiers
thickeners and they also have
anti-caking properties and they actually
often have artificial coloring
artificial flavoring looks nicer smells
nicer tastes nicer and those are the
things that you actually don't want to
actually have because for example
emulsifiers thickeners have now been
shown to damage your gut microbiome
that's not what you want to do all right
if you want to have a healthy metabolism
uh and uh you know lose body fat and do
it without doing interent fasting you
want to stay away from those Ultra
processed foods because every time you
take one of those snacks all right or
pop a can open you'll see any food that
you think is ultra process probably is
ultra process and if you take a look at
the ingredient label it says it all you
got a lot of different ingredients you
don't recognize what most of them are
for and you probably can't pronounce
them either Ultra processed foods the
ifers can damage your gut microbiome the
preservatives as well maybe there's some
artificial sweeteners uh in there we now
know that xylol for example aspartame
culos they actually can damage research
has shown that they can actually damage
the healthy gut microbiome not what you
want to do if you're actually trying to
lose weight in a naturalistic way
without having to go onto an intense
scheduled intermittent fasting so this
is all about what are some simple things
you can do right what are we talk about
first we talked first about skipping a
lunch or breakfast or a lunch super easy
number two we said don't pile up your
plate and don't take seconds number
three we said hey get a good night's
sleep because it's really good for you
uh and and maybe measure your got
microbiome the fourth thing don't eat
ultr processed foods look you can do
that all right just takes a little bit
of thought and a little bit of restraint
by removing those Ultra processed foods
you're taking away the pressure on your
gut microbiome and removing chemicals
that you might otherwise consume from
your life all right that's actually
really really important in terms of
overall uh health and when you stay away
from multiprocess Foods your metabolism
improves you've got better insulin
sensitivity your blood cholesterol uh
improves your glucose sensitivity
improves and so people say well what
about uh sweeteners should I to avoid
all sugar should I avoid all fruits
actually fruits are okay because fruits
have dietary fiber and a lot of
polyphenols that are good for your gut
microbiome which net net actually helps
you lose weight all right fruits are
actually beneficial if you don't over
consume remember I told you step number
two is don't over consume anything all
right same thing goes with fruit check
this out I've got a free guide on my
favorite breakfast foods to eat for
longevity from what's in my mug to what
I look for when I buy these staples at
the grocery store it's all right here
all you have to do is click on the link
and enjoy
now if you really want to go for a
nonnutritive sweetener people always say
well Dr Le what about Stevia what about
monk fruit those are okay so far we
haven't found any research to suggest
otherwise so Stevia Stevia uh is is fine
but here's a tricky thing all uh when
you buy stevia you want to pick up the
box and look in the side look at the
label I always tell people look at that
label and check to make sure that the
manufact
of this product didn't add other things
to the stevia in order to be able to use
less Stevia but still get the same
sweetness or mod modify it any other way
a lot of people you know Stevia is
expensive so what people do is they
actually cut it they use less Stevia
then they add other artificial
sweeteners that is not what you want to
do so always check the label pure stevia
that's fine all right MK fruit same deal
all right my last tip for you is to void
alcohol now I want to give you my
position on alcohol I'm not against
alcohol my position is that alcohol is
part of human uh Human Society ever
since we've grown grains and fermented
them uh drinking some sort of alcoholic
beverage has been very much part of our
Humanity but look what we're talking
about this video is that you want to
lose weight without having to do
anything crazy without having to do a
severe scheduled intermittent
fasting practice it's just too much for
you so what are some other easy peasy
things you can do cut down or cut out
the booze I suggest you cut it out you
don't want those extra carbs alcohol has
this funny thing it's a lot of carbs all
right and it it Alters your brain
obviously makes you more likely to
overeat more likely to make choices that
aren't so good for you and by the way
alcohol in your system all right tends
to interfere with good quality sleep
what do we say earlier get some good
sleep drain your brain get the detoxify
all these other things that you want to
sort of um uh do with good quality sleep
Bo reboot your got microbiome look if
you've got booze in your system alcohol
ethanol all right I don't care if it's
red wine red wine the red part is
actually the beneficial polyphenol part
of wine the alcohol part isn't
beneficial for you at all so again I
don't have a categor categorical problem
with Al I I I think it's part of societ
human society our culture we drink
around important events around holidays
funerals uh
weddings I think every now and then it's
fine but if you want to lose weight cut
down or cut out the alcohol now here's
another aspect that you need to know
about is that
alcohol is hard on the liver because
your liver has to churn in order to be
able to metabolize the alcohol right
break down that alcohol uh and so if you
are are a regular Drinker not only you
adding more calories into yourself not
only you disturbing your sleep but
you're also putting a huge strain a wear
and tear on your liver now your liver
decreases the amount of alcohol by
metabolizing and so if your liver is not
working well you got to have a higher
levels of alcohol in your body and
alcohol is toxic to pretty much every
organ it actually touches when you
compromise your liver you can have
alcoholic hepatitis that's where you
know heavy drinkers like pretty much
trash their liver now you can't detoxify
your body now the toxins build up
everywhere all right and the alcohol
also compromises your brain so you're
not sleeping well now you now you're in
brain fog you know it compromises your
judgment and now you're tend to overeat
there's a lot of issues in terms of uh
what can happen to your metabolism it
throws it out of whack so simple thing
you can do is cut down and cut off the
alcohol so let's go back to the
beginning here what I said is that there
are some really simple steps you can do
if you want to lose weight all right but
you don't want to actually have to do
scheduled severe intermittent fasting
just doesn't fit your lifestyle so what
I talk about with you in this video is a
very set of easy practices are you ready
let's review them number one all right
um skip breakfast or lunch or both a few
times a week all right Monday Wednesday
Saturday Tuesday Thursday Sunday few
times that's actually going to be
helpful number two don't pile food on
your plate should never look at a
mountain all right and take a third off
of what you would normally take based on
your own habits so you're going to be
eating taking less than eating less
calories that is all right and by the
way never go back for seconds and tip
number three is get that good night
sleep that's what actually your gut
microbiome actually needs and that's
what your brain needs uh as well all
right tip number four you want to stop
eating Ultra processed foods that can
damage your gut microbiome uh throw off
your metabolism listen if you're not
going to fast do some intermittent
severe intermittent fasting you want
every bit of your body naturally to be
working on your in your favor and that's
what we're talking about here and the
fifth one avoid alcohol all right you
could do it for sure all right and that
will actually unload the calories from
you uh uh allow your brain and your
liver to actually heal up and do its
thing do their thing all right which is
detox and help you perform better brain
for good decisions liver for metabolism
and lipid control all the other things
that you're liver does uh very very
important detox uh and that's it so
totally get it hope you learn something
from this video and I will see you in
the next one thanks for watching
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