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want to talk about the five mistakes

that dieters make when they try to boost

their metabolism and when we talk about

metabolism I’m talking about the speed

rate at which you burn fat fuel okay so

that’s the topic for today so number one

the first mistake of trying to boost

your metabolism is trying to boost your

metabolism understand that a slow

metabolism is not really a slow

metabolism it’s an efficient metabolism

so when I talk about efficiency I’m

talking about some machine that can run

on a smaller amount of fuel more

efficiently and that’s exactly what a

slow metabolism is it’s not necessarily

turned down it’s just adapted to run on

lesser amounts of fuel for a longer

period of time this is a a good thing if

you’re trying to survive without food

but it’s a bad thing if you’re trying to

lose weight so stimulating metabolism

with caffeine or some type of herbal

stimulant or some drug is a very bad

idea because you’re going to burn out

your metabolism you’re going to burn out

your adrenals and maybe you might lose

initially a little bit but in the long

run you’ll end up having fatigue and

having all sorts of issues all right

number two the second mistake going on a

diet okay and I’m talking about a low

calorie diet all your body is going to

do it’s going to adapt to lower amounts

of calories and become more efficient

I will guarantee if you talk to anyone

in their 40s 50s 60s with the apparency

of a slow metabolism they have a history

of dieting they have a history of going

on a low calorie diet and that really

causes the metabolism to just work so

efficiently that doesn’t take much fuel

to run it so maybe your spouse can

actually eat a lot of food and not

really gain weight but with you you just

eat a little bit and you might gain

weight because your body has adapted

going on a diet or reducing the calories

just trains the metabolism to just work

more efficiently number three you’ve

probably heard this before

stoke the metabolic Flame by consuming

six meals through the day and whatever

you do don’t skip a meal because then

you’re gonna slow your metabolism down

which is absolutely not true eating more

food or eating more frequent foods does

that stoke your metabolism fire it

doesn’t stimulate your metabolism

doesn’t speed things up because every

time you stoke that fire with eating you

trigger insulin insulin is the

gatekeeper it’s the switch that

determines what type of fuel that you

want to burn so if you don’t already

know this when you’re trying to burn fat

I think that would be the goal just to

focus the body into only burning fat not

burn up your glucose Reserve so now

you’re hungry and you’re starving and

you’re craving right it’s to burn fat so

that way you’re living on fat and you

have a lot more of it and your appetite

goes away and you go longer with that to

do that you must lower insulin you must

lower your carbs it’s the only way to

tap into the fat because insulin is one

of the major

that storing hormones that even in small

amounts can prevent you from tapping

into that fat so Above All Else the

lowering of your carbohydrates is going

to be one of the most important things

and number four you want to make sure

you don’t over train let me let me just

tell you a quick story of a patient who

came to see me and I’m not kidding I’m

not kidding she would work out I think

six to seven hours a day at the gym

seven days a week it was a full-time job

and all of a sudden she started gaining

weight and she’s freaking out because no

matter what she does she can’t lose

weight I mean even the thought of

telling her to back off that exercise it

just make her more stressed out she’s a

classic example of someone that’s over

training okay over training never gives

your body a chance to recover and think

about this when you exercise

you’re not really necessarily burning

all your fat the fat burning occurs in

the recovery phase I have another story

to tell you there was a lady who came to

see me she was a 552 came in to try to

lose weight and she decided not to work

with me instead she was going to go to

the gym and work with her friend to

exercise over a period of time to lose

weight well I saw her come back in my

office a year later really depressed and

she looked if not the same a little bit

more overweight and she basically told

me she lifted I don’t know how many

thousands of pounds of weight over a

course of a year

um I mean like the workouts I think were

three times a week two hours a workout

just all this effort right I think she

said she lost a pound or two but talk

about depressing

here’s another example of someone that’s

over training and her real problem was

that she wasn’t able to sleep so all

that exercise never had a chance to

create any benefit in the recovery phase

because she just couldn’t sleep and uh

her just she was over training and it

was just terrible all I did is help fix

her sleep problem and within three

months I think she she lost some major

major weight she looked really good and

number five those protein shakes that

everyone says to go ahead and consume

those to help

stimulate your metabolism well here’s

the data on protein yes it is true that

protein does stimulate

three of the fat burning hormones but

the quality of protein is very very

important these protein shakes many

times are not the best quality usually

they’re some type of refined protein

powder that doesn’t come from nature I

mean even the whey protein powder is not

natural they’re taking out the fat it’s

very very lean it’s one of the highest

things on the insulin index scale the

very hormone we’re trying to avoid so I

would recommend instead of the protein

shakes have real meat protein animal

protein it’s the best there’s also

what’s called The Ideal Protein they use

soy protein isolates I’m very much

against that I do notice that some

people lose weight but they don’t look

good as they lose weight they kind of

look ragged their hair dries out their

skin doesn’t look vibrant it’s not the

best way to help you lose weight so

here’s a really important concept it’s

not lose weight to get healthy it’s get

healthy to lose weight okay if you just

focus on getting healthy and using fat

as your fuel you will lose weight but

realize in the process something has to

happen first you have to first convert

your body into the state of ketosis that

could take a little bit of time and the

way that you know that you’re in ketosis

is that your appetite goes away you’re

no longer craving for anything okay

you’re able to do intermittent fasting

go longer periods of time without eating

but because you have adapted to your fat

it’s not going to create a stressful

situation it’s not going to create a

more efficient metabolism so think about

this you have a

a very efficient car right

um which is a person with a kind of a

slow metabolism then maybe you have a

Hummer which is basically a fuel hog it

wastes fuel that’s what you want you

want to create a system that wastes a

lot of fat so you can get this fat off

your body you don’t want to create a

more efficient system unless you’re

going to be an environment where you’re

not going to have a lot of food then

maybe it’s a good idea let’s say for

example in that series uh Naked and

Afraid right where you you have to get

your own food right well someone with a

very efficient metabolism would survive

much better okay in that environment so

maybe having this efficient metabolism

would be a really good thing if you

enrolled in that TV program but other

than that it’s not the best idea we want

to waste fuel we want to waste a lot of

fat fuel you can do that with ketosis by

lowering your carbohydrates you want to

burn fat as fuel okay so how do you do

that moderate high quality protein will

stimulate glucagon and growth hormone

and testosterone and if you do high

intensity interval training with lots of

rest and good recovery that will

stimulate adrenaline Island which also

can help you burn fat but more

importantly it’s to understand what to

avoid okay what to avoid is way more

important than what to eat okay because

there are two fat making hormones the

big one is insulin and that’s related to

eating carbohydrates so you have to keep

your carbs low

and cortisol cortisol is another Fat

making hormone especially in your

midsection it mobilizes even your

proteins and turns that into sugar which

then is converted to Fat a lot of the

fat making actions of cortisol happen

because

cortisol will eventually trigger insulin

and so keeping your stress low by

exercising walking sleeping is vital the

other question is what do you actually

eat to be healthy well for that

just look at the dietary guidelines you

know the dietary guidelines that are

influenced by The Academy of nutrition

and dietetics right they are the source

of science-based nutrition and food

therapy most of them are dietitians

others are assistants to dietitians but

the dietitian is the most influential

individual involved in food policy that

has given us this food pyramid or these

dietary guidelines right which are

considered to be healthy and what they

say is that you should pretty much have

half your plate grains and then the

other half

fruits and vegetables and make sure you

have low fat proteins if you go to the

website called eatright.org you’ll see

right at the top they are the most

trusted okay in food and nutrition but

you know there’s this one little tiny

issue I have with that there’s a man by

the name of Ruskin who requested some

documents through the Freedom of

Information Act and he got 80 000

documents emails correspondence between

the Academy of nutrition and dietetics

and the food industry quite a few cozy

relationships between these two groups I

think the way I would use their site and

information is I would see what they’re

recommending and do the exact opposite

and then you’ll really discover what a

truly healthy diet would look like so to

get that information on exactly what to

eat that’s healthy

you should check this video out right

here