Kind: captions
Language: en
It turns out that when you remove the
effect of excess body fat, our hard
wiring for metabolism between the age of
20 and 60 is rock solid, flat as an
ocean on a calm day. And this is the mic
drop discovery is that 60 can be the new
20 when it comes to your metabolism if
you follow. So what are some of the
great ways to actually burn down body
fat? Going for a walk, you know, for 30
minutes, anybody can do. Going for a
run, if you can do it, if your knees are
good, I would consider doing that. great
way to actually burn down extra body
fat.
>> Are there hidden things that you may not
be aware of that are actually slowing
your metabolism down?
>> So, I think that there are some actual
food items that people consume that they
don't realize that will do that. I was
one of them.
>> Really?
[Music]
[Applause]
Metabolism is how your body gets energy
and burns down energy just like if you
were a car. Okay? So, think about it. I
mean, most of us um have driven a car
that uses gas and um you know, when
you're driving a car which relies on
fuel to actually drive forward, you were
just sitting in the driver's seat going
about your way, thinking about how to
get to point A to point B. You're not
thinking about the fuel. And that's
basically how we operate with our
metabolism. We just keep going, doing
our thing. We got the checklist. We got
to go shopping. We got to go pick up the
kids from school or whatever. Okay? um
we don't think about our metabolism but
like a car which requires fuel when the
fuel gauge goes towards empty suddenly
if you're sitting in your car all of a
sudden you're like where do I find that
filling station
>> right
>> I got to get some gas okay
>> same deal in your body when your energy
runs low suddenly you got to get fuel
and it turns out the fuel that we use
for a car which is gasoline petrol
depending on where you live if you
actually uh look at what happens in the
body. The fuel for our body is our food.
>> Yeah.
>> We call uh gasoline in gallons or liters
depending on where you live. Food the
the measures in calories. Most of people
will tell you put the best quality fuel
you can into the tank.
>> Y
>> um but you know all of us h you know I'm
running a little low on cash this month.
And so what do you do? You go out and
like I'm going to put some of that cheap
stuff in there,
>> right?
>> You know what? You you fill up your car
with a tank full of cheap gas once in a
while. You're not going to know the
difference. But if you do that every
single time you go fill up your tank,
all right, day in and day out, week
after week, month after month, I
guarantee you your car is not going to
run as well or as long as somebody who
really takes care of their car by
putting higher quality fuel into their
car. And by the way, beyond the quality
of the fuel, that person who's choosing
making that choice is probably also
taking better care of their car in
general. And that's exactly what happens
to our body when we're actually needing
fuel. We go for food. We reach for
choice. Choice A, choice G, choice C,
just like at the fuel tank. And what
what we know is that if you actually
choose higher quality fuel for your
body, it's actually going to be a lot
better for you in the long run. They
discovered that human metabolism across
a lifetime follows only four phases.
Okay. What are we all born in the fa
phase one? We're all born the same way.
Phase one is from day zero to one year
old. Human metabolisms go skyrockets
higher, higher, higher. 50% higher than
the adult level of metabolism. So
one-year-old is firing up their jets big
time. But I'll tell you what it tells
us. It tells us whatever we're exposing
them to in that first year of life, we
better think about that. the
microplastics, the whoopies, the
pacifiers, the binkies. What are we what
are we putting into this metabolic uh uh
engine, jet engine? All right, so
>> phase one is uh 0 to one years old.
Phase two is from one year old to 20
years old. This is that time where the
teenagers are bouncing off the wall
eating two or three dinners, right? And
you would think that their metabolism is
going up, but this research shows that
between the ages of one year old and 20
years old, metabolism going down, down,
down, down, down to adult levels.
>> Okay? So, the teenager is getting
bigger, but the metabolism is slowing
down.
>> Okay?
>> Now, and this is the mic drop discovery.
All right? So, for anybody who's
watching this, like you're going to want
to rewind and listen to this again. This
research discovered between the the
third phase is between the age of 20 and
60, right? The time when you think that,
you know, your waistline is going to
expand and you're going to gain all this
weight. It turns out that when you
remove the effect of excess body fat,
our hard wiring for metabolism between
the age of 20 and 60 is rock solid, flat
as an ocean on a calm day. Does not
change. And what that means is that the
way that we're hardwired is that 60 can
be the new 20 when it comes to your
metabolism if you follow your what your
body wants to do.
>> Now, I'm going to come back to this
because obviously people's weight
changes and their size changes, but
there's a reason for that. And the
fourth phase, the final phase is from 60
to 90 years old. Guess what happens to
metabolism? It does start to slow down a
bit. I mean, come on, you deserve it. 60
to 90, but only by 17%. By the time
you're 90 years old, your metabolism is
only 17% slower than when it was at 60.
And 60 should be rock solid at 20. So
our metabolism is hardwired in our body
just like in a laptop. You know, the
operating system is hardwired out of the
box. It's going to be firing up. And our
metabolism is designed to store energy
and it stores it into our body fat and
it burns energy just to allow us to do
ordinary things. You don't have to run a
marathon to burn energy. I mean, that'll
burn a lot of energy, but doing the
laundry, washing the dishes, walking up
a bunch of steps, making the bed, that
also burns energy. Okay? Talking on the
phone burns energy. Moving your fingers
to scroll down your uh social feed burns
energy. Movement of any sort will
actually burn some energy. So, I'm
trying to make sure people understand
that any kind of movement is a good
start. By the way, studies have actually
shown that even fidgeting, you know,
shaky the leg, tap tap tap, all right,
those actually rev up your metabolism as
well by burning down some energy. But
nothing substitutes from a burn
perspective from actually uh really
getting into motion because when you're
burning down when you need fuel to burn,
it's like driving really fast on the
highway, you're going to burn down your
the fuel in your tank a little bit more.
And that fuel is really the fat the the
energy stored in body fat. So, what are
some of the great ways to actually burn
down body fat? Going for a walk, you
know, for 30 minutes, anybody can do.
Going for a run, if you can do it, if
your knees are good, I would I would
consider doing that. Swimming, great way
to actually burn down extra body fat. It
it doesn't put too much stress on your
bones or your muscles. Dancing is a
great way. So the amount you intake
food, the quality of the fuel that
you're actually putting into your body,
the amount of fuel you're putting in
your body is one side of the equation
and you can control that. So that's
super good news because yeah, just cut
down a little bit. And then burning it,
burning down the fuel that's been
accumulated. Now, some people say,
"Well, look, I I have a really big body
and and I haven't been able to lose this
fat." It's not going to happen overnight
because guess what? You have been
accumulating that extra those extra
tanks on your pickup truck for a long
time. Those extra cans of gasoline that
you fuel you've been piling up for a
long time. It's going to take some time
to burn it down. You got to be patient.
So, whenever you see these things like
lose, you know, x number of pounds in
two weeks or 10 days, if you can do
that, all right, it won't be
sustainable. You're looking for
sustainable healthy fat burn. Though I
think that there are some actual food
items that people consume that they
don't realize that will do that. Alcohol
is one of them, you know. Really? Yeah.
Because alcohol is first of all, it's
it's carbs. U But when you have a lot of
alcohol, it changes the chemistry in
your body. Affects your hormones and
makes you less
>> eager to actually uh uh exercise the
next day. You don't get as good enough
quality sleep. We haven't talked about
sleep and metabolism, but you don't
actually get to that real fat burning
part of sleep if you're not getting good
quality sleep. So, you want you want
deep sleep in order to be able to really
burn as much fat as possible. And not
only are the alcohol sort of the empty
calories that will have you grow more
body fat, but now it's actually affected
your behavior as well. And and you know,
one of the things that we haven't really
touched on, but I think it's important
is that remember I told you that the
research shows that between the third
phase of metabolism between the age of
20 and 60 is rock solid. It's a flat
line. Um uh uh and that's how we're
hardwired. But obviously people in their
40s and 50s and even 60s and they they
see you know they're they're gaining
weight, their body shape changes and um
uh so what's actually happening there?
Well, life is happening there. Okay. By
the time you're 40 and 50, you you got
so much going on in your life that um
you're less likely to have the same time
that you had when you were 20 or 30 to
be able to exercise regularly. We didn't
talk about stress yet, but when you're
super stressed out, you're in a constant
fight orflight uh mode, and you're not
burning fat as efficiently as you could.
>> If you could recommend three foods, Dr.
that somebody add that would improve
their metabolism and help them lose
weight. What would those three things
be?
>> Uh, beans. Okay. Cook them in a healthy
way with extra virgin olive oil because
they actually feed your gut microbiome
which lets your bacteria have 39
trillion trainers in your gut, actually
help you lose weight. All right, burn
down body fat. Number two, tomatoes. So
many ways that you can make tomatoes
absolutely delicious. raw, sliced,
cooked, sauteed, seared. So, grilled. So
many ways you can have tomatoes.
Tomatoes actually contain lycopine that
burn down harmful body fat. And then,
you know, here's one that um you know, I
think people might be surprised by, but
um onions.
It turns out that onions have something
called queretin. And quetin is a natural
bioactive that fires up your brown fat
to burn down extra harmful body fat.
Now, you might say, "Onion's a little
too strong for me." caramelize them. Let
the natural sweetness within an onion
soften it up and boil and it just takes
off all that extra oniony stuff. I mean,
look away if so you don't have to
breathe it in or turn on the fan. Um,
and then you actually have this nice um
soft onion stuff that you can put on
anything. Put it on a salad, put it on a
sandwich. It it's actually absolutely
delicious. Put it in a sprinkle in
pasta. Uh those are three simple foods.
Quetin also found in capers. Now, I'm
you you made me think about something I
personally love that most people might
not be familiar with. Capers um are a
small little flower bud that is picked
by hand from the Mediterranean, but you
can find it in the middle aisle of a
grocery store. It's in a tiny little
jar, usually packed in a little bit of
vinegar, um like like pickled kind of
thing. And you just pull them out or
packed in salt. You pull them out, rinse
them off, and you can chop them up and
sprinkle them to anything. a salad,
chicken, fish, whatever it is, pasta,
you'll really light up the thing. And
the reason I'm saying that is because
capers are bombs packed with queretin.
Queretin burns down harmful body fat. It
activates your good fat, your brown fat,
to burn down your bad fat, which is
white fat, and it's a super activator of
your taste buds. Calories are just a
unit of measure like for fuel. Okay,
>> if our food is our fuel and we call the
fuel calories, um you don't want too
much fuel. So, you don't want too many
calories. But here's the thing when
people like really try to create a
little a number to say you got to count
to hit this. And I understand this, by
the way, this is the the like the the
basis of biohacking, right? People go, I
want to know everything there is to
know. I want I'm a quantitative person.
I want to know all my numbers. That's
fine. Okay. But I can tell you the
reason I try to discourage people from
counting calories or tracking their
blood sugar on an hourly basis or, you
know, uh,
>> macros or whatever the heck. The the
problem is that actually that's quite
stressful. And when you're stressed, it
actually counters what you're exactly
trying to do, which is lose weight and
burn harmful body fat. It's very
stressful for me if I had to sit there
to calculate uh my calories, calculate
my protein. So, what do you do instead?
>> Well, you know, I I think that it it
this is again where working with a
nutritionist is really really helpful
because it's personalized. Somebody
sitting with you, even it's a like a
one-off consult. They're going to ask
you, "What is your life like? Tell me
what you do on an average day. What do
you, you know, want to do that you're
not able to do? Uh, and what are your
overall goals?" And then based on that
and based on your height and your weight
and your gender and any other diseases
you might have, that's actually a better
way to come up with, you know, the
number of calories that you should have
every day. Uh, and again, by the way, if
you're more active one day, you're going
to need more calories. And so that's why
I think the range of calories is
probably working with a nutritionist is
going to be a healthier way that
decreases your stress. You know, you
want a consultant to come in that tailor
it to you. And which is why I'm
reluctant now to give you kind of like,
okay, Dr. Lee, what's the range that we
should be aiming for?
>> You know what I was thinking? I'm like,
what about a low? What about a high?
>> You're like, don't do it.
>> Don't go there because it's too
stressful. And whatever I say might not
fit the person you who's listening to
this might it might not actually fit
your situation. And and all of a sudden,
it's like, oh, I can't achieve that. And
now you're feeling stressed again. So,
you know, there's something to be said
about not worrying so much about
numbers. Stop counting.
>> Be aware that the amounts matter. And by
the way, if you over if you consume too
many calories one day, consume less the
next day. So, it's very hard to hit that
number every single time. And that's
what I want to let let people know is
that focusing on the numbers is a big
source of modern stress when it comes to
nutrition and dieting and weight loss.
It's much better to flip the script to
recognize the ingredients that actually
fight body fat that can tap into your
and activate your body's hard wiring to
burn down extra body fat and in order to
be able to live a a more uh I would say
a smoother, more integrated life so
you're not focused on those numbers.
>> As a medical doctor and a researcher and
an expert on metabolism, what is fat?
All right. So, fat is a substance that
we all recognize and maybe recoil from
hearing like uh I don't want to don't
too much fat, you know, you want to cut
it off on your on your plate and put it
on to the side. But I can tell you fat
is one of the most important tissues in
your body. And in fact, it forms uh uh
within weeks after your dad's sperm met
your mom's egg and you were just a ball
of cells. Your fat formed before you had
a face, before you had a waist, before
you had thighs, you had body fat
forming. And here's what's really
interesting about how fat forms. First
cell that form, first organ that forms
are your blood vessels because
everything needs a blood supply. So
again, you're just a ball of cells, a
few days old, few starting to be a few
weeks. The first organ that forms is
your circulation.
Second uh because you need blood flow.
Second organ that forms are your nerves
because every organ needs an electrical
system. Think about building a house.
You got to start with the basics, right?
Yeah. You need a circulation. You need
an electrical system, a nervous system.
>> Third tissue that forms body fat. And
body fat forms around the blood vessels.
Okay? No face, there's no arms, there's
no thigh, okay? There's no waistline. It
forms around the blood vessels like
bubble wrap does. And the question you
ask is exactly the interesting question.
Why does fat grow around blood vessels
very early in life? Because when because
fat winds up becoming the the uh fuel
tank and you want the fuel tank to be
near the the where the fuel is. When you
eat food, you're eating fuel. The fuel
goes into your blood vessels. And how do
you store the fuel from your blood
vessels into the into the fuel tank?
It's right there right next to the blood
vessels. That's why um the the fat
started forming very early on in that
configuration.
>> Are fat cells like all the other cells
or how are they different?
>> They can stretch and expand. They fill
up with the energy from from food. All
right. Um they can expand 300%. Regular
fat cell you can't see with the naked
eye. Under a microscope you could see
it. But I'm telling you, and this is why
when fat expands, when you're loading it
with fuel, which is the food that we
eat, which is the energy that we
actually need. I mean, think about it.
We our our body is designed to find
fuel, put the fuel into our body by
eating it, storing it, stores it in our
fuel tank, which is our fat, and then
when you're ready to burn the fat, it's
it takes the fuel from the fuel tank,
just like your car, and runs it through
the engine so you can actually burn it
down. It's very simple. That's what
metabolism is. Weight gain does not
start with your muffin top. All right?
What? Or your thighs. Weight gain starts
with in a very subtle way, and this has
been studied with clinical research. Um,
it's the visceral fat, the fat that's
inside our body, you can't see it, that
starts to grow early. So, when you have
too many calories and you overflow your
fuel tank, the first fat that grows is
inside your body. You can't see it. Can
you guess where you start getting fat
accumulating first?
>> I go from a Twinkie to a pair. So the
the rear end,
>> it's not there. The first place anybody
starts to gain body fat is in the
tongue.
>> The tongue.
>> The tongue. Now, this is amazing because
it's been studied in in in skinny
people. Actually, even skinny people
start to gain weight and the first place
they gain it is their tongue. So check
this out. The human tongue is made of
three parts. You got the tip of the
tongue which is like a cirtole acrobat.
>> You got the middle of the tongue which
is really strong packed with muscle. Y
>> and the back of the tongue is a big fat
pillow. A pillow of fat. Third of it is
all fat. Okay. Like marbly fat in the
back of your tongue to allow food that
you've chewed up to slide all the way
back down into your stomach. Okay? And
so the back of your tongue is mostly
visceral fat. And when you gain weight
and start to grow extra body fat, one of
the first places that it grows is in the
back of your tongue. Okay, the last
third of your tongue. Now, how do you
how do you know this?
>> I was just about to ask you.
>> How do you know it is if you are if your
bed partner you're sleeping with starts
to say, "Hey, you're starting to snore."
Okay, you didn't snore before. You're
starting to snore. So, this is, by the
way, studied in skinny people. What
happens is that when you actually start
to gain weight and body fat grows in the
back of your tongue, you got a fat
tongue. All right? Your tongue's getting
fatter. Now, what happens when you're
sleeping, you're relaxing, including
your fat tongue starts to relax, and now
your fat tongue is oluding your airways.
It's blocking your airway. So, you wake
up and you snort, you start to snore and
you wake up and and and this is what
your bed partner notices. So, this has
been studied in Scandinavia with thin
people who are gaining weight and trying
to figure out where is it at beginning.
And the telltale sign is snoring or
being startled when you're sleeping
because the tongue is the first place to
get fat.
>> Wow. And it's also then a sign that your
metabolism is slowing down.
>> It's a it's a it's a warning bell that
things might actually be slowing down
for you. Hey, if you like that video,
then you're going to love this one.
Check it out.