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Transcript

hey guys dr. Burke here in this video

we’re going to talk about triggering

your fat burning hormone now in some of

the other videos I talked about growth

hormone and some of the other fat

burners because there’s six of them but

rarely have ever talked about the

hormone called glucagon now what is

glucagon it’s not glucose it glucagon is

a hormone that triggers fat burning it

may is made by the pancreas and it does

the opposite of insulin okay so insulin

is the main fat making hormone glucagon

is one of the main fat burning hormones

okay so there’s a couple things that

will trigger glucagon number one

exhaustive exercise now here’s the key

this word exacts exhaustive okay regular

exercise that’s not exhausting like

bicep curls is that’s about it that’s

not going to do anything so here’s the

key with with stimulating glucagon you

want to do a exercise it involves all of

your muscles to an intense degree

whether that is a bootcamp class

maybe it’s burpees which is a type of

exercise where you’re jumping down and

coming up maybe it’s doing the jump rope

maybe it’s a spin class

maybe it’s an aerobic class kickboxing

p90x all that is awesome but it’s very

easy to over train a lot of people can’t

handle that the optimum if you’re doing

exhaustive exercise the optimum time is

between 20 minutes and 30 minutes why

because if you do too much it’s going to

take you a long time to recover like

some people that do an hour okay you

want to do an hour that’s fine but just

do that once a week don’t do it every

day or every other day because you

probably can’t recover now if you’re in

really good shape you probably can but

typically the people that I see they

don’t recover that easily so I would do

20 minutes of this every other day but

the key is the exhaustive like you

should be done and sweating your butt

off and like oh my gosh that was an

incredible

okay I like to chop wood I like to take

the wood that I chopped and lift it and

carry it I take logs and I carry them

that’s a really good work for work out

for me especially in the winter when I

can’t run my bike right so the point is

that glucagon is triggered by exhaustive

extra exhaustive exercise and protein

now in some other videos I talk about

protein also can trigger insulin so we

have this fat burning and without making

hormone doing the opposing things but

the point is you’re not going to gain

weight if you consume a moderate or a

small amount of protein okay it’s not

going to happen because you have this

effect it’s when you do a lot of protein

that you will actually you could gain

some weight because that’s overdoing it

but you don’t worry about that so

protein is important in stimulating

glucagon alright now the last thing that

triggers glucagon is decreasing insulin

because it works an opposite to insulin

so how are you going to keep insulin low

well I have a ton of videos on that it’s

basically you cut out the sugars you cut

out the snacking cut out the hidden

sugars and excessive protein and you’ll

start to increase glucagon so those are

some really important points so just to

summarize if you could take an exercise

and workout intensely and you can also

add some of the other data in other

videos where I’m talking about sleeping

so we spiked the pulse rate after you

get your energy get a good sleep at

night or maybe even take a nap does even

it’s not even necessary that it’s a full

eight hours you can break it up but the

point is that we want to get enough

quality sleep to handle this exercise to

recover you to the point where we really

see some serious weight loss and

triggering of this hormone so I just

want to bring this point up it’s not

just any exercise that’s exhaustive

exercise okay all right I’ll see you in

the next video