Video

Transcript

let’s talk about the seven surprising

things that you can do

to speed up your ability to burn

fat now there are things that you know

and there’s things that you may not know

that you need to know so this video is

about giving you all the knowledge so

you can really overcome the barrier of

not being able to not just achieve your

weight loss but to

get into and stay into fat burning it’s

surprising to me how many people

can’t seem to get into fat burning or

even stay there long enough to see a

really good change and might as well

tell you some things to do to speed it

up that you may have never heard before

okay so now what are we talking about

we’re talking about

transitioning from where you’re at to an

ideal situation most people are at a

situation where they’re just running on

blood sugars okay they’re just running

on their stored sugar in their liver and

up and down up and down with energy and

they’re not tapping into the fat which

that’s where all the reserve of energy

is i mean an average thin person has

over a hundred thousand calories of

stored fat in their body and if you were

able to tap into that all the time uh

boy your energy would be very very nice

and consistent so we’re going to talk

about how to be fat adapted and we’re

not just talking about

three days of getting your body to start

to burn ketones okay that’s different

than being in full fat adaptation

and unfortunately it does take some more

time

it takes anywhere between one to three

months to fully get there but i’m going

to give you some important things to

speed it up that actually might be very

surprising to you but before we begin i

think it’s important to understand how

do we know

we are fat adapted okay so there are

several factors that you need to look at

number one you’re able to go longer

without eating you’re not getting so

hungry anymore your appetite is

disappearing okay that’s number one

number two you no longer have cravings

to carbs which is going to make it very

easy to stick to the program if you

don’t have cravings i mean if you have

cravings uh i don’t know how anyone can

stick to any any plan um it’s their

their life’s gonna be miserable uh and

the temptation is gonna throw them off

and the third factor is i already

mentioned this energy your energy is not

gonna come up and down up and down it’s

going to be very very stable and

consistent and you’re going to have more

energy why because

you’re burning fat calories and a fat

calorie has more than double

the amount of energy than

protein or

carbohydrates so when you tap into fat

you’re actually releasing more energy in

your body is more efficient what you

have to realize is your body was

designed to burn fat

not rely on glucose 24 7 despite what

certain people tell you about the brain

needs glucose etc any glucose that your

body needs can be easily produced

by your body it’s called gluconeogenesis

and that word gluconeogenesis means the

new creation of glucose from from other

sources like protein like fat

like ketones so this glucose that your

brain runs on which is only a portion of

it by the way doesn’t have to come from

consuming glucose all right number four

you’re going to have enhanced

mental activity in other words you’re

going to be more focused you’re going to

be more concentrated you’re going to be

more creative you’re going to be able to

get more stuff done i mean even your

ability to learn will be enhanced and

number four is all about cognitive

function but i should add an additional

part of that which is your mood is going

to be elevated being fat adapted

actually brings you up you’re less

depressed less anxiety and you’re

genuinely feeling much much better mood

wise all right number five

you’re gonna have more endurance when

you exercise

your ability to

generate energy and

maintain a certain level of exercise is

going to be enhanced when you are fat

adapted if you’re not fat adapted and

you exercise guess what you’re going to

run out of glucose really fast because

we don’t store a lot of glucose and so

when certain people exercise and they

hit this wall

they start to get fatigued that’s

because they’re running out of glucose

but if you’ve adapted to fat burning

you can go longer all right number six

your sleep actually will be enhanced in

fact the need for sleep does go down not

a lot but you’ll find that you’ll need a

little less sleep all right

that’s how we know we’re in fat

adaptation there’s a lot of different

variables that affect your metabolism

your ability to burn fat but what i want

to know right now and please put this in

the comments section

is which one of the 15 factors do you

feel that is the hardest to change which

one of these factors do you feel that

you can’t do anything about

that’s what i want to know so let’s go

through the list number one genetics

okay your genes

number two

your age

all right number three your environment

number four

your food your diet number five your

hormones

number six your muscles your muscle mass

number seven exercise number eight your

stress level number nine your nutrition

and number ten your sleep eleven the

timing of when you eat and not eat

twelve the drugs or medication that you

are on thirteen the chemicals and the

food that you eat fourteen your

metabolic rate and 15 your health

reserve how much extra health or

capacity of health you have now out of

all of these 15 factors

which one do you feel

is the most difficult for you to control

all right now that you put that in the

comments section

that is the area that you need to focus

on and guess what you have the ability

to affect every single one of these

items and whichever one you can affect

is your weakness but some people will

say well i can’t affect my genes

well have you ever heard about something

called epigenetics which is above your

genetics

those are all the things environmentally

that you can control these involve

stress level things that you can do to

put yourself in better environments

epigenetics could involve your state of

mind just changing your attitude about

certain things it could be about

changing your stress level it’s

definitely about changing your diet and

so all these factors can greatly help

you control

your genes

and leverage your genes

towards improving your survival now what

about your age can you do anything about

that well yes there are things you can

do there are things you can eat that can

help extend your life and decrease the

risk of dying and look more youthful and

be more youthful on the inside versus

all the other things that can accelerate

the aging process

and then you have some people that just

cannot change their environment too well

and so they’re stuck between a rock and

a hard place but the more you can

control these factors the more that

you’re going to be able to control your

ability to not just burn fat but control

your metabolism your quality of life and

your level of health so let’s run on the

list of things that will help you get

into fat burning okay more on a

consistent basis so number one exercise

okay

now

you may already know that

high intensity interval training is the

best exercise for fat burning

stimulating growth hormone

and you may already know that sprinting

is one of the best high intensity

interval training type exercises but of

course for most people

if they have arthritis if they’re

getting older

they probably shouldn’t be sprinting too

much so they would have to do some other

type of exercise that involves the

concept of high intensity short duration

but what’s more important to know

is that the benefit of that is not doing

the exercise in fact during the exercise

you’re stressing your body out the

benefit is when you stop when you

recover okay

and so when i was in practice i ran into

so many people who over trained

and they didn’t realize that even for

some people if they’re older three times

a week is over training i’ll give you an

example

one gentleman came in and he was

exercising three days a week and not

burning any fat at all

i lowered it to one day a week

that’s when he started to finally burn

fat

another lady

tried to work out every day at the gym

over a course of a year

and i think she lost like one maybe two

pounds at the very most

okay and all we did

was help her sleep reduce exercise i

think it was it twice a week

and that’s when she started to burn fat

so what you might want to try is

exercising less keep the exercise

intensity up and really have a good

workout but only do it once or twice a

week that can make a huge difference

the results are during the recovery but

the recovery is very important all right

number two um taking some apple cider

vinegar before bed in a little bit of

water so let’s say you took a i don’t

know four to six ounces of water

you can do it like an hour before bed

and a tablespoon of apple cider vinegar

now why would that help you lose weight

because

acetic acid in the apple cider vinegar

is very beneficial to decreasing your

liver’s ability to make sugar okay so it

slows down something called

glyconeogenesis it helps lower your

blood sugars and at the heart of fat

burning it’s all about fixing insulin

resistance and applied vinegar can

greatly help you i’ve had many people

just add this small little tip to their

daily lifestyle and they started to burn

fat so you might want to try that all

right number three

we all know that sleep is very very

important in fact a lot of the fat

burning occurs when you’re sleeping and

you may have already seen one of my

videos when i recommend taking vitamin

d3 10 000 iu’s with the k2

and

b1 or nutritional yeast before bed

because the vitamin d helps reset the

circadian waves

and vitamin b1 helps the excessive

thinking all the time and you do that

with the nutritional yeast but if you

took that before bed

it would enhance your sleep and you may

have seen my other video

on a breathing technique of slowing your

breath down especially when you’re

trying to sleep

and

even in general for stress reduction

breathing through your nose slowing the

breath in can help you fall asleep

pretty fast it can also

pull you out of a panic attack it can

also help with anxiety and reduce

cortisol but there’s another little tip

i want to share with you about

sleeping that can help you the goal is

to get a little bit more sleep if you’re

trying to burn more fat and so you can

try to get an extra half hour or an hour

of sleep

but if you have the ability to take a

nap during the day and you can do that

that can greatly increase your ability

to burn fat so even if it’s a half hour

go ahead and try that and you might be

very surprised that that is the thing

that can greatly speed things up for you

your sleep doesn’t necessarily always

have to be together at one time frame

sometimes you if you don’t sleep at

night definitely take a nap all right

number four stress really really

important topic because stress increases

cortisol cortisol increases insulin

and insulin will stop you from losing

weight so you may already know that long

walks in nature are very very beneficial

because it gets you out of your head and

you just get space and your stress level

goes down and you may already know that

nutritional yeast has b1 and that can

help especially nervous tension and

anxiety and that can also lower stress

and you may also know if you’ve seen my

other videos that being outside getting

exposure to sun

or

not even the peak sun but the sunrise or

the sunset or even being in front of a

fireplace or a campfire gives you a type

of light called infrared which increases

melatonin even during the day which is a

very powerful antioxidant

which will then also help you sleep at

night

it can also help lower your stress and

you may have seen that video if you

haven’t got to check that one out but

that’s not the tip the tip

is this

doing physical work

around the house around your yard well

especially around the yard

is way more important than doing

exercise

for lowering stress

so if you have the opportunity to choose

between the two physical exercise or

physical work

physical work hands down is better

because of what it can do

to kind of pull you out of

this constant

problem solving that you have physical

work is a great activity for shifting

your attention

off the problems of life and

onto something else like some physical

work that you’re doing whether it’s

fixing something repairing something

cleaning something any of those items

will help you all right number five

staying very very consistent with your

low carbs okay

um

every week i do a live show and

inevitably um people that have great

success

um sometimes stall

and a lot of times it boils down to this

one thing they don’t realize that just a

little bit of carb or going off the

program too frequently even if it’s a

little bit of something

can be devastating to the results

a really good test called a1c

could be done

and the reason i like that test is not

necessarily to see your risk factors for

diabetes

it just shows you an average of three

months of blood sugars because

you can check your blood sugars today

and then tonight have a little carb and

your blood sugars can be off and then

check it in two days and your blood

sugars can show a good marker but a1c

will really reveal if you’ve been

cheating or not being consistent because

it checks the average of three months

including all those cheap days so being

very consistent

and not giving in

to even a little bit of carbs can

greatly help you and if you are giving

in too frequently that could be the

reason why you’re not burning fat all

right number six this relates to uh

intermittent fasting okay

this tip

um can help you um in the beginning of

fasting

i always recommend you consume more fat

especially at the end of the meal

now are you going to lose more weight no

because you’re eating a lot of fat and

your body is going to have to metabolize

that

and burn that for energy

and burn less of your own fat reserve

but the purpose of eating fat in the

beginning of this program

is to help you fast longer to go longer

without eating

because that’s when a lot of the magic

happens not just

with the reduction of calories not just

with all the other benefits of cognitive

function and losing weight but with the

benefit

of correcting

the underlying root

problem that you have

which is insulin resistance so the

longer we fast

the less stimulation of insulin that we

have

so the better the

receptors for insulin can be upgraded

and work better

and be more receptive and the faster

we’re going to get into fat adaptation

and the faster we can improve our

metabolism so in the beginning of this

program you add more fat

but as you start becoming more fat

adapted and you have these improved

indicators like your you can go longer

without eating you have no more cravings

more energy etc then

you start to decrease your fat now i’m

not talking about going on a low fat

diet

i’m talking about not adding additional

fat i’m talking about not adding the mct

oil not adding the big handful of nuts

after the meal

talking about not adding the keto

desserts like the big fat bombs because

what that’s gonna do

it’s going to force your body

to burn more of your fat reserve which

it’s already doing and it’s going to be

easier because your body is already

adapted so in the beginning of the

program do more fat

and towards the middle of the program

when your fat adapted one to three

months then reduce your fat and then

when you hit your goal weight you can

add more fat in there to maintain your

weight but i never want you to go low

fat and i definitely never want you to

go below 75 grams of fat per day all

right and number seven

this is interesting i’ve noticed in

america at least when people

go to europe

and they don’t reduce their calories

they eat more a lot of times i lose

weight

why is that because in certain countries

in europe especially there’s there’s

more nutrient dense foods than america

okay and so

nutrient dense foods

can help improve your health and

actually help you lose weight i know a

lot of europeans that come to america

that are not necessarily eating more

calories but they’re gaining more weight

in fact their bodies sometimes become

destroyed so

welcome to america the land of the

opposite of nutrient-dense foods we have

foods that are void of nutrition so when

some people recommend you can do dirty

keto i mean it doesn’t matter the

quality just make sure you have those

macros just realize that that’s not the

best advice

so consuming the healthy version of the

ketogenic diet and the definition of

that is adding the quality

the nutrient-dense foods to your plan i

think would be some good advice all

right so now that you have this

additional information please in the

comment section

make note so i can read this

of what areas that you need to focus on

that you can see that this potentially

could work for you and i think a really

important video if you have not seen it

yet is this one on

melatonin check it out right now

you