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Language: en
how do we optimize our metabolism like
what are some foods that you think we
can eat how should we eat what types of
activities should we be doing every
single day that you found to be useful
in like optimizing the metabolism well
you know the first thing I sort of want
to share is an explanation of what is
metabolism because I think this is a
term that everyone thinks they know
something about but I'm telling you
there's a new science of the metabolism
that is changing the way that we
understand everything and and it's so
new that some of the information is less
than 2 years old the old textbooks are
still being ripped up and thrown out the
window the new ones haven't even been
written yet so we're talking about some
real Cutting Edge stuff the first point
is that our metabolism as a scientist I
could throw a lot of very very
complicated scientific terms at you but
I'm not going to do it your metabolism
is your body system to be able to use
fuel in your body to run your body's
engines just like if you have a car and
you have an engine that makes that makes
the car run you have to put fuel into
the car okay in order to be to be able
to run that engine so in a car when
you're driving and you look at the fuel
gauge and the the tank was running low
what do you do you turn pull over to the
gas station and you pull out and fill up
the tank when the tank is full the
nozzle clicks put it back and then you
drive off our body is the same way when
our engines are running it's our
metabolism how to use that energy and
fuel when our fuel tank runs low our
fuel gauge runs low it's in our brain
and it's hardwired in our muscles in our
organs when it runs low what do we do we
don't go to a filling station we pull
over to the dinner table we pull over to
the restaurant we pull over to the snack
bar to the refrigerator to The Pantry
all right and what are we doing we are
actually getting fuel so just like
fueling up your car so when we actually
pick up fuel to put into our body think
about the analogy I just gave you with
the car and fuel good quality fuel that
you put into your car or your gas tank
is going to make your engine run a lot
longer your car could take a crappy
lowquality gas once or two twice you
know when you're filling that's all
that's available right to get you it
back on the road but if you actually
continuously put low quality fuel crappy
quality Fuel and you start to have
contaminated gasoline into that fuel
whether it's contaminated with chemicals
or sugar or whatever else it is you
actually destroy your engine over time
same deal when it comes to food in our
engine our food is our fuel our our body
our metabolisms runs that energy and the
quality makes all the difference in the
world now I want to talk about some
specific foods that help our metabolism
run really really well but in addition
to one way to that I want to say about
how do we wreck our metabolism okay is
just using the same analogy as the gas
station now imagine you go to the pull
up to the filling station with your car
and you put the nozzle in your gas tank
the gas tank is full and normally the
nozzle clicks when the gas tank is full
and it's it's not going to fill anymore
no more gas comes out and you pull it
out and you're good to go our body
doesn't have a clicker so when we sit
down to put fuel in our body and you say
overeating all right that's what we're
doing where there's no clicker we're
just continuing to shove food into our
body now what happens when you're
actually at a filling station if your
gas tank were to overflow all right it
run down the side out of the tank down
the side of the car around the wheels it
would pull around your feet and you'd be
standing in this flammable toxic
dangerous mess right and you would hope
that the air you'd have to walk away and
the air would evaporate the gasl right
now we don't have the same luxury when
we eat when we eat and we overeat what
we're doing is we are overloading the
tanks in our body and our body has to
put that extra fuel somewhere it can't
evaporate so what our body does is it
takes extra Fuel and it stuffs it into
our fat our fat cells our fat cells are
normal fuel tanks all right so when we
have when we eat we're using the energy
anything extra gets stored into little
fat cells fat cells get bigger bigger
bigger all right and then if you eating
normal amounts it'll store some extra
energy then when you're done eating
it'll burn down that fuel now if you
actually continuously actually overload
the gas tank you're going to fill up
that fat fuel tank it's going to be
blisteringly big like a water balloon
and then guess what your body says we
still got more fuel you overate now you
got to make more fat cells fuel tanks
and it's going to fill those up and that
gets filled up now you got to make
another one and it's going to fill up
and now you kind of see why over putting
too much fuel in our body causes us to
actually gain extra body fat that extra
body fat is like a toxic mess that are
standing in that gasoline that overflo
gas tank is like it's flammable it's
inflammation which is like flame inside
our body that sets us up for a big
problem the good news
about that is we can actually eat less
so being mindful that that's how our
body works you eat less is really really
helpful so I always tell people eat stop
eating when you feel satisfied but
before you feel full and if you eat
slower your stomach will signal text
message your brain to tell you like when
it's actually naturally full the other
thing you can do that would be
incredibly important to actually keep
your metabolism going well is not to eat
too close to bedtime and not to eat too
close to getting up in the
morning because when we are actually
eating food there's a a hormone called
insulin that our pancreas our body
produces and Insulin Works to draw that
food fuel as energy into our cells
that's what insulin does all right and
when our insulin is up it's the signal
in our body is our metabolism that store
the fuel baby don't burn it store it we
want to gobble it all up and pack it
away all right it's like ammo for energy
when our insulin is down which is when
we're not eating our metabolism shifts
gears and says all right time to tap
into the fuel so if you want to burn
that extra fuel that's stored in your
tanks which is your fat cells you might
have extra fat from overeating yesterday
or overeating the last week or the last
month or from the holidays whatever it
is your celebration all right the fact
is that you could your body is actually
Hardware to burn that down but it only
Burns it down when you are not eating
because the insulin goes down and your
metabolism shifts gears to actually be
in fat burning mode this happens when
we're sleeping Naturally by the way and
when we're sleeping we're not eating by
the way another name for that is fasting
which is why when we get up in the
morning and we have our coffee and our
eggs or whatever it's called breakfast
breakfast is breaking your overnight
fast break fast all right and so when
what you hear about uh fasting isn't
just a trend isn't kind of like this
crazy you know new way of actually
living your life it's what how our
body's hardw to do it every single day
when you're sleeping you're fasting when
you're fasting your insulin's down when
your insulin's down your metabolism goes
sh let's go ahead and start burning down
extra fuel all right so if you don't eat
too close to bedtime like when you stop
eating okay let's say you go to bed at
11: and you get up at 7:00 in the
morning that's 8 hours of sleep I
strongly recommend that as a generally
good optimal amount of time of sleep to
get cleans your brain it gets rid of the
toxins it actually you reset your immune
system all kinds of things calm stress
lowers inflammation good quality 8 hours
of sleep now let's say that you eat
dinner so you go to bed from 11:00 and
get up at 7:00 8 hours let's say that
you eat dinner at 7:00 in the evening
all right and for most people let's say
that you finish eating at around 8 an
hour later you put their dishes away in
the sink at 8:00 all right now how many
of us actually eat a little snack later
we go for some dessert we're before
bedtime I got to eat one more thing all
right don't want to do that because
every time you do that close to bedtime
you're spiking your insulin when the
insulin goes up your metabolism isn't
able to burn fat if you stop eating when
you put your dishes in the sink so let's
say that you eat dinner at 700 you stop
eating at 8 put your dishes in a sink no
more food that's it okay you'll get used
to it it'll be cool don't worry all
right you've get and you go to bed 11:
from 8 11 you've given your body three
extra hours you've given your metabolism
the gift of three extra hours to burn
down that extra fuel that's gotten stuck
and trapped in your body and if you get
up at 7 in the morning rather than roll
out of bed and do what you know our
mommies told us to do when we were kids
hurry up and eat breakfast so you can
get on the school bus and go to school
in time all right if you get up inste
let's say at 7: take a shower get
dressed check your emails read a book
read a newspaper whatever it is you're
going to do go for a walk an hour later
you sit and have a breakfast you've
given your body your metabolism the gift
of an extra hour in the morning that you
burn down fuel so let's do some math 3
hours after after the dishes are in the
sink before bedtime Plus 8 hours of
sleeping time that's 11 hours plus one
extra hour before you actually sit down
and eat breakfast it's reasonable to do
anybody can actually do that honestly
but do the math through 3 + 8 + 1 Now
it's 12 hours you've given your body 50%
of your life is spent towards
streamlining your metabolism by burning
down that extra body fat that's how you
allow your inner metabolism to start to
rise to the surface so without actually
having to even go on any kind of crazy
diet any fats any elimination you can
just kind of use that timing and of
course the amount to eat like always
leave some white space on your plate
don't go back for seconds and quit Clean
Plate Club that's a way with before we
even talk about what are some good
choices to add that you can actually use
your body to fight on your behalf I love
that explanation and it just seems like
the the main thing somebody can do to
improve the function of their metabolism
is to lose excess body fat and the best
way to do that without necessarily going
on a specific diet or focusing on
specific Foods is to just eat less than
you are now and finding creative ways to
do that one of them being almost like
the Tim restricted feeding window like
you said almost like you don't eat past
a certain time you eat like an hour
after you get up or something like that
in my book Eat to beat your diet I call
it once you realize what time you finish
dinner and what time you eat breakfast
you can set your own it's like an alarm
on your watch or your phone you can set
the time you're going to open your
eating window in the morning okay and
you can set what time you're going to
close the eating Windows you're not
going to eat anymore right and you can
even set an alarm on your phone if you
need a reminder but actually you know if
you realize that the time that you're
not eating after you put the dishes away
your body is actually starting to shift
into gear to start to streamline your
metabolism that's kind of an awareness
you can't unlearn that like once you
hear that then next time you actually
reach for that brownie or that piece of
cake or whatever it is bag of chips like
some voice in your head is going to wait
a minute wait a minute I don't want to
be interfering with my body right now my
body actually wants to do something you
another part of your brain might be
saying go ahead and eat it right that's
the the Angel and the devil kind of on
both shoulders Waring with your brain
but again this is where I think you by
understanding what your goals are you
realize that your body wants to help you
it's trying to help you it's there for
you man like it's got your back and so
by putting that in your head it's it's
an easy thing now you want to take that
to the next level and this is what I
read about my new book EB your diet
what's really cool is that during the
time you're eating it turns out that
food doesn't always grow fat in fact the
research has shown some foods actually
during the day even when your insulin is
up some foods will actually cause your
body to fight extra body fat and
streamline your metabolism while you're
eating so just now before I was telling
you when insulin is up when you're
eating your body's metabolism is all
about storing the food and not burning
it and when you're not eating and your
insulin's down it'll actually start to
burn the fuel there's an exception to
that rule and that's if you choose and I
wrote about 150 different foods proven
by human studies research studies that
when you eat them in moderation these
foods and the natural chemicals
contained in them will fire up your
metabolism so you can eat to lose and
burn down extra body fat so you can
streamline your metabolism that to me is
a really amazing thing because it's good
news you can choose foods I mean who
would have thought you can eat foods to
lose weight doesn't make sense right yes
it does the science teaches us and the
clinical studies show us it can be
actually done hi there if you enjoyed
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and I'll see you there