Kind: captions
Language: en
today I'm going to talk about the five
reasons why walking is King for fat loss
and these five reasons are number one
walking burns calories number two
walking triggers
thermogenesis which burns down body fat
number three walking improves blood flow
which improves
metabolism number four walking keeps
your brain sharp so you can make good
decisions when it comes to your food and
number five walking helps you sleep well
we're going to go through all of these
uh and the reasons why and some of the
Practical tips uh for you so are you
ready let's dive in all right number one
walking is King because it burns
calories so it goes without saying that
burning calories helps you lose weight
right when we eat we're putting fuel
into our bodies right
and we need that fuel uh in order to be
able to operate our bodies and the name
we give our fuel is calories now just
like gasoline is fuel for our cars we've
been named for the amount of fuel that
we load in those are called gallons or
liters if you're actually European but
when we actually look at food as fuel we
give the unit of measure a different
name it's calories that's as easy as it
is food is our fuel and we call them
calories the more food you eat the more
fuel you actually are adding to your
body all right the more calories you're
adding to your body and these calories
the fuel have to be stored someplace all
right especially if you overeat where's
it going to go all right well the body
will store extra fuel extra calories in
your body it stores in your muscle your
liver and your body fat but your body
fat is specifically the fuel tanks for
the uh energy the fuel that we actually
eat so you see as you eat more and more
food in other words consume more and
more calories your body fat will
actually grow because the fuel tank
actually gets loaded up and in the case
of body fat it can actually stretch and
as you accumulate body fat you're going
to gain weight all right so because we
all burn calories just being alive right
your organs need to function there needs
to be some powering for that um there's
always some Baseline consumption of fuel
in the body but if you really want to
lose weight you actually have to burn
more calories than you're actually
sticking into your body that old AG of
calories in and calories out you know
there's some sense to it it's a a lot
more complicated than that but you if
you want to lose weight you actually
need to burn some of that fuel off
walking is a great way to burn that fuel
off because it increases your calorie
consumption all right in a sustainable
way what I mean by that is that most
people can actually fit walking into
their regular lifestyle walking isn't
asking a lot you don't need to put on a
wet suit you don't need to actually uh
you know buy special gym clothes you
don't need to uh schedule a trainer
walking is super easy to actually do
every day all right listen we might
we're all busy so we might not have time
to go to the gym or schedule a tennis
game but you surely have time to go for
a vigorous calorie burning walk all
right so one of the things that I want
to talk about is how beneficial walking
is for calorie burn well Studies have
shown that most people will burn about
30 to 40 calories for every 1,000 steps
that you take now a th000 steps might
sound like a lot but if you ever gone on
vacation and walked around you know a a
new city to explore uh maybe walking
around a museum you'll see you burn a
thousand calories pretty quickly um now
obviously the actual amount of calorie
burn uh per walk depends on your body
size your overall weight how fast you
walk how long you walk you know a lot of
other things like that what else you
might be doing while you're walking are
you talking uh are you by yourself are
you carrying anything all those things
uh can affect how many calories you
actually burn while you're walking but
think about it this way every calorie
counts when you actually burn it and you
can word it e very easily and
sustainably while you're actually
walking all right so that is one of the
reasons that walking is King when it
actually comes to losing weight let's
talk about another benefit of walking
and that is that it triggers a process
called
thermogenesis all right now what is
thermogenesis let me break it down for
you Thermo thermos actually means heat
and Genesis means the generation of heat
so thermogenesis is the body's way of
creating heat and what's something that
creates heat like a space heater every
time you create heat like you have to
plug your space heater into the wall if
you remember from college days it was a
cold room you got a space heater maybe
your parents send you a space heater you
plugged into the wall and it actually
emitted heat to keep your feet warm all
right in otherwise cold winter if you're
in a place if you went to a place that
was cold in the winter and guess what
that space heater needed energy and you
plug it into the wall you get that
electricity for the energy well in your
body that energy uh that's used to uh
burn off fuel so thermogenesis where do
you think that energy comes from well
that energy is what is stored in your
body fat specifically your visceral fat
that's the harmful fat that lives in the
tube of your body it's kind of white
it's called a white fat um white fat can
be under the skin called subcutaneous
fat white fat can also be deep inside
the tube of your body body kind of
surrounding organs that's called
visceral fat visceral for guts so this
is the fat that naturally forms around
your gut listen you could be a skinny
person and have a lot of visceral fat um
but certainly people who are much larger
okay if you're obviously overweight or
obese you're going to have a lot of
visceral fat as well that is actually a
big Depot of fuel that's been stored up
and when you actually create
thermogenesis which fat uh which walking
does you'll actually burn down some of
that energy so you'll start burning down
the fuel in the tanks that have been
stored in your visceral fat all right so
let's talk about how thermogenesis
actually occurs turns out that
thermogenesis actually induced triggered
by a kind of body fat so fat burns down
fat which is kind of an interesting
concept right let me explain it to you
so fat is a very very important tissue
in our body in fact it's one of the
first tissues that formed
you know after your dad's sperm at your
mom's egg and you were a ball of cells
uh your circulation formed first and
your nervous system formed next right
circulation first because every organ is
going to need a blood supply uh your
nervous system because every organ is
going to need an electrical supply to be
able to control it and shortly after
that you know what formed body fat now
body fat formed back then and it and it
formed around blood vessels kind of like
wrapping bubble wrap around around a
tube and it's forming even before you
had a face or a chin to have a double
chin or or a waist to actually have a
muffin top that's how early body fat
forms and the reason it forms that early
in your life in your development while
you're in your mom's womb is and what
the reason it forms around blood vessels
is because that's where uh your fuel is
eventually going to go you're going to
eat fuel it's going to get into your
stomach it's going to get absorbed into
your bloodstream and the body fat is
going to pick up that energy from those
blood vessels all right so that's where
body fat actually forms all right and
then eventually there's other types of
fat that it there's more and more and it
differentiates into different kinds of
fat and the two kinds of fat I want to
talk to you about are called white fat
and brown fat and I'm actually going to
tell you when it comes to thermogenesis
it's the brown fat that's actually
beneficial so Brown fat is good fat and
good fat Brown fat burns down harmful
fat which is white fat when there's too
much of it all right so Brown fat is
good fat white fat can be bad fat if
there's too much of it so Brown fat
fights white fat fat versus fat in your
body uh by triggering thermogenesis now
I'm going to explain this all to you all
right so first what is white fat because
white fat is the thing that we normally
see when you step out of the shower
right you're naked you're drying off and
out of the corner of your eye you
actually see your reflection and you
might see a lump or a bump that you
don't like to have um to see so what do
you do the next thing after you dry off
you step on the scale if that number
isn't exactly the one you were hoping
for you're going to go ah I got to lose
some weight or I got to go to the gym or
I got to do something about this I got
to go on a diet right that's actually
how we naturally associate um seeing
body fat and then measuring body fat but
it's a lot more complicated than that I
want to explain to you how so first of
all white fat is the uh harmful fat when
there's too much of it right white
versus brown brown is good white is
potentially bad but white fat when it's
formed you know while it's good actually
comes in two different um areas of your
body one uh area is under the skin in
fact we call that kind of white fat
subcutaneous white fat Under the Skin
all right and you can see that okay um
that kind of fat under the skin is your
double chin that kind of thing is fat is
the fat under the arm that kind of fat
is the muffin top that kind of fat is in
your thigh it's in your butt uh
subcutaneous white fat is usually the
kind of fat that you don't want to have
you're trying to uh get rid of all right
in order to be able to look better and
listen to me that's also very important
you got to feel good about your body so
you know if it if it's about vanity
that's fine but I'm here to talk about
health and what's really important
because there white fat can live in
another place and that place is not
under the skin it's deep inside your
belly as visceral fat so visceral fat
the fat around your guts is also a kind
of white fat white Fat's Under the Skin
subcutaneous fat white fat is deep in
the tube of your body that is visceral
fat and both of them actually quite
important like they they actually do
healthy things for you but when there is
too much of it that is actually when it
becomes
dangerous all right uh now let me
explain to you first of all what fat
normally does so you can kind of
understand fat isn't something to be
feared or sneered at and you don't want
to be hating on fat in fact we need our
body fat all right remember I told you
fat actually forms pretty early uh while
you're still in your mom's womb and it's
a critical organ that's right you heard
me say it your body fat is an actual
organ in your body like your liver like
your heart like your spleen like your
brain you actually need this fat organ
so what does this organ called fat
actually do well Fat's a cushion right
and thank goodness we actually have a
cushion because well if we didn't have
any body fat and no cushion we tripped
on the rug and fell on the ground our
organs might go Splat might split open
and some organs are pretty delicate good
thing when you've got some cushion all
right that's like the you know Styrofoam
peanuts and packing things aren't going
to break when you actually have some
cushion all right no so that's one thing
that fat does the second thing that fat
does is that fat is a fuel tank remember
I told you about that fuel tank when
you're eating all right you're going to
need some energy that's in your
bloodstream just to power up your body
and if you're mov it around you're going
to use it right away but anything extra
gets stored sort of in in your muscles
uh in your body fat in your liver and
your body fat basically is a fuel tank
all right food is fuel fuel has it gets
stored away and where is it stored it
stores it in the fuel tanks which is
your body fat and whenever that uh fuel
is being stored it expands your body fat
right now think about it if you're
actually filling up your uh car your
car's fuel tank with gasline that's a
metal canister that's inside the body of
your car all right you fill that up that
canister that metal can isn't going to
stretch it just fills right to the top
and then it goes your gas your nozzle is
going to go click and you're not going
to be a put any more gas into it thank
goodness right now uh what would happen
if you actually kept on filling it up
there was no clicker to stop the flow of
gas once your tank is full well then the
fuel will run out of the tank down the
side of the car pull around your shoes
it'd be you'd be standing in a dangerous
toxic flamable mess right so you don't
want that so the car people who design
the gas pumps actually figured it out
when the gas tank is full it actually
triggers a clicking sound that actually
disengages is so you can't um the pump
so the pump won't actually put any more
gas into your car that's smart our body
doesn't have that and in fact our fat
cells can stretch so it's not like a car
a car's fuel tank which is a metal
canister and you just fell to the top
and that's it nope our fat cells your
fat cells can actually stretch okay in
fact you can stretch three times its
size so here's your fat cell you're
eating you're storing the energy it
fills up three times the size all right
that's like a water balloon remember
when you were a kid and you bought a
water balloon and it's kind of like
flabby and you put it up to the sink you
put the uh the end around the U the uh
spigot of the sink and then you turn on
the water what does it do it fills right
up hey there check this out I've got a
special resource on the five
science-based ways to lose fat that I
made just for you and it's free many of
us want to lose weight for our own
reasons but I'm here to tell you that
there's an even better reason to lose
harmful excess visceral fat for your
health and guess what in this resource I
share the five things that anyone can do
to lose harmful excess body fat all you
have to do is click the link below to
access the resource now back to the
video all right so in the case of body
fat it fills up up to three times its
size and if you overeat all right and
you you're going to keep on filling up
these gas tanks and that's really how
extra body fat grows you need some for
fuel you want to fill up on your fuel
you want to have enough energy all right
but if day in and day out you are
overflowing your fuel tank overfilling
your fuel tank you're going to wind up
just making a lot more fat Mass because
these fuel tanks are going to expand
blow up like a balloon another one's
going to blow up like a balloon another
one's going to blow up a balloon oh
where the fat cells no problem we'll
make some new fat cells using stem cells
and I have another video where I talk
about stem cells but now you're blowing
up that stum that fat cell the new fat
cell and there's more you blow that one
up and you can kind of see where you're
going to pile up all these big expanded
uh fat cells and that's how you can
actually uh grow that's how you're going
to gain weight but that's how you're
going to grow body fat uh as well now
the subcutaneous white fat when it grows
look this is how you get the big flabby
underarm or the double chin or the
muffin top right or the thigh fat or the
butt fat but the problem is when
actually you are
overfilling the fuel tank in your viscer
your visceral body fat you know what
that is that does inside the tube of
your body now that Fat's growing and
it's like growing like a glove that
starts to wrap itself around and and
strangle your organs and the
strangulation isn't the the issue all
right it's not literally strangulating
your organs but it's actually coating
and covering your organs like a glove
and then what happens is that when fat
is actually uh that big uh it outgrows
grows its blood supply so then the fat
inside the fat the center of the fat
isn't getting enough blood supply does
that make sense so basically as you're
growing this big amount of fat all right
and it's only got its own blood supply
one it's started with um as a fat Mass
gets bigger the center of that fat is
going is going to become oxygen starve
because doesn't have enough uh blood
supply that's called a hypoxia and that
is inflammatory and that's what one of
the reasons why two too much excess
visceral fat is very very dangerous
because it's actually pro-inflammatory
meaning it actually can ignite and
become inflammation right now enter
brown fat right if white fat is wiggly
jiggly lumpy and bumpy and distributed
so you can see it in a mirror or it's
actually inside your body now remember I
told you even skinny people thin people
can have a they may not have muffin top
but they can actually grow a lot of
harmful visceral fat inside the tube of
their body that's overall dangerous all
right and you're going to gain weight
and it's going to be dangerous for your
health but enter brown fat Brown fat is
the hero fat that can burn down this
extra fat now how does it do this well
the fat white fat is wiggly jiggly lumpy
and bumpy and close to the skin um Brown
fat is actually wayfer thin and it's not
close to the surface in fact it's close
to the bone deep under your skin and in
fact it's plastered on both sides of
your neck under your breast bone a
little bit between your shoulder blades
a little bit in your belly all right uh
and so this is where Brown fat is and
you don't need a lot because when Brown
fat is triggered and ignites what does
it do it's like that space heater or the
analogy I like to give is kind of like
um gas burner on the top of your stove
you know how what that's like you want
to boil uh some water or or heat up a
stew what do you do you go to the uh you
go to the range and you turn it on click
click click whoosh now you got a fire
fire and it's hot and you can put your
pot on there to heat the water right and
in your kitchen that click click click
whoosh that flame is actually uh burning
because there's gas being fed into it
maybe from your street like your town
supply of gas or it could be that you
have a tank on the side of your house
supplying it in any event it's burning
energy right okay now in your body uh
the walking actually triggers
thermogenesis click click click whoosh
right so walking will actually do this
and guess what where does that fuel come
from to power up the um the
thermogenesis uh from walking your brown
fat gets that energy
from white fat Brown fat draws down the
energy from white fat specifically
visceral fat so this is how the good fat
can burn down the bad fat EX bad fat
through the process of thermogenesis so
you're going to actually lose weight
when you're actually burning up so fuel
so walking itself will burn down fuel
because you're using more calories and
then thermogenesis which is triggered by
walking will also burn down more fuel
can kind of see this is what we're
talking in this video about why walking
is so important all right now I want to
tell you a little bit why Brown fat
actually looks Brown all right okay so
in order to be able to trigger off heat
generate heat thermogenesis you need
batteries right you need fuel cells that
can actually generate the heat all right
like the nuclear reactor so the uh
energy fuel cells in brown fat are
called
mitochondria MIT c h n d r i a now you
probably heard about mitochondria a lot
of people are talking about it but
they're basically the battery packs that
that power up our cells they give us
they give ourselves energy all right now
as you might imagine Brown fat because
it has to joury heat all right it's got
a lot of mitochondria all right packed
with mitochondria and mitochondria guess
what have a lot of iron in them iron the
metal all right now what happens when
you think happens when you actually have
a lot of iron sitting around for a while
right so what's made out of iron pile of
nails so if you've ever taken a pile of
nails they're shiny when they're when
you open up up the box and then you're
going to put them outside on your your
porch right it's going to be humid or
it's going to be raining or it's going
to be foggy and guess what those the
iron in those Nails is going to oxidize
what color do they turn they turn brown
orange brown right they the nails will
actually rust and what happens when you
take a pile of nails and you bring them
outside is that they're going to oxidize
and turn Rusty and what color is that
they're going to turn brown or orange
brown and that's exactly why your brown
fat is brown because they've got a lot
of mitochondria that's got a lot of iron
and that Iron Will oxidize in your body
and so the mitochondria will actually
look Brown a lot of that BR Brown
mitochondria will make the entire tissue
the entire kind of fat look Brown as
well now you're not going to forget
about why Brown fat looks Brown a lot of
people have no idea why it looks Brown I
just gave you a little clue all right a
really kind of fun fact about why and
that is because um Brown fat has a lot
of mitochondria and the mitochondria has
a lot of iron all right so remember
mitochondria they're the batteries where
they going to get their fuel from white
fat so just remember this brown fat is
good fat white fat can be extra and
dangerous excess and dangerous so Brown
fat can burn down white fat if you
trigger
thermogenesis all right very cool fact
um you should know uh how it is and by
the way
walking turns on thermogenesis all right
uh and the other thing that walking does
is it actually helps your body develop
more of that beneficial Brown fat so now
we've actually talked about three things
that walking does number one walking
actually just chews up calories which is
good right so you're burning down extra
calories all right number two uh walking
triggers thermogenesis all right so now
it's brown fat going click click click
whoosh and it's burning down the fuel uh
stored in your excess body fat so you're
going to lose weight and number three is
that walk actually helps your body
generate more of that good metaal Brown
fat now you've got even more to help out
with that click click click whoosh burn
down of the harmful white fat as well
all right that's the first two things uh
that I'm telling you about why walking
is actually King let's talk about
another one all right and that's
improved blood flow now we you know
blood flow is a it's a really important
thing a lot of people don't realize that
but that you you and I all the adults
watching this we've got 60,000 mil worth
of blood vessels packed inside our body
that is so extensive that if you were to
pull out all the blood vessels in your
body and line them up end to end you'd
form a line that would encircle the
Earth twice all right that's a lot of
mileage so to speak but it's also a lot
of surface area so your blood your blood
vessels are your circulation absolutely
critical for operating your body body
right now it's probably obvious why
Blood good blood flow is good for good
health right your heart squeezes it
pumps The Blood Out jet a column of
blood Jets right of your heart goes into
your circulation into the arteries and
then it gets delivered through smaller
and smaller smaller channels until they
go to the capillaries these are blood
vessels that are as thin as a human hair
and they basically bring the oxygen and
nutrients to feed every single cell
every single organ in your body now all
right blood flow is critical for good
metabolism as well right let me explain
remember uh your metabolism actually
encompasses a lot of things including
when you eat food eat your fuel your
energy the calories you eat that it's
got to go into your stomach gets AB
absorbed into your
bloodstream and then once it's in your
bloodstream blood vessels your blood
flow is actually going to carry the
energy all throughout your body all
right and the more efficient effective
your circulation is the more efficient
that process of metabolism is going to
be uh as well and that's really really
important all right remember your blood
vessels are the highways and byways of
your health so you want to keep them
really healthy the other thing that's
really important your blood vessels your
blood flow the flow that goes through
the blood vessels is important for
delivering hormones that you need for a
healthy metabolism as well so what kind
of hormones are we talking about I'm not
talking about estrogen a progesterone
this is not a menopause uh video I'll
cover that separately but I'll will tell
you that there is a hormone involved in
metabolism uh that you're familiar with
that's insulin right insulin is made by
an organ in your belly called the
pancreas all right um so when you eat
food your pancreas is going to release
uh some insulin it's a it's a protein
gets into your bloodstream and Insulin
basically helps draw the energy the
glucose from the food that you ate the
energy from the from the fuel and into
your cells so it basically leaves up in
your bloodstream to operate the body
puts some in the muscle but actually
draws your um the insulin will draw your
uh blood sugars in all right into your
cells and hold them and store them into
body fat so think about insulin as sort
of the whole process of taking that pump
and sticking it into the uh the nozzle
into the gas tank and filling up that
tank that's what insulin does it fills
up our body now remember we're trying to
burn that stuff down right if you're
actually trying to lose body fat and
we're talking about walking being King
so walking will actually do that but I'm
just telling you about hormones right so
this is a um a hormone called insulin
which you've I'm sure you've heard about
which helps to prevent uh glucose from
building up to really really high levels
and it will gradually draw that energy
from glucose into our cells all right
that's one hormone from your pancreas
and guess what good blood flow is
absolutely important to be able to get
that insulin distributed if you don't
have good blood flow your insulin is not
going to have as uh efficient a route in
order to be able to have its beneficial
effect but there's another hormone
that's involved with weight loss and uh
and Metabolism as well and that is a
hormone called adipo
adipo netin adiponectin and do you know
where adiponectin the hormones actually
made what like what tissue makes it take
a
guess it's body fat your body fat makes
a dionan all right and that a dionan is
a hormone that works in partnership with
insulin so these are two buddies that
get together and and and they need each
other and so insulin needs a dip antin
to be able to do its job to draw that
blood sugar into your body and in fact
if you don't have insulin you're not
going to be able to draw uh sugar into
your body blood sugar is going to rise
that's type one diabetes and to a lesser
extent type two but basically no insulin
no blood sugar in your body and your and
blood sugar is going to rise in your
blood stream right that's the blood
sugar elevated blood sugars but the
other thing is that uh a dipine nectin
is the other hormone that makes insulin
do its job better so a dionin made by
body fat helps insulin made by the
pancreas they work hand in hand okay
they're they're like uh two partners
working together all right sitting next
to other in order to be able to draw
energy that you've eaten and store it
into your cells so that comes from body
fat the adiponectin and the um insulin
comes from your pancreas another reason
why healthy amounts of body fat are
really really important and in fact if
you you're like some of these
bodybuilders they'll get way down 3%
body fat 2% body fat all right now you
don't even have enough to make a dip
antin
all right so therefore your insulin is
not going to be working optimally and
people who are really really working on
losing body fat like body sculptors all
right they don't have good metabolism
because you know what their insulin
doesn't actually work properly so you
have insulin insensitivity in other
words you don't have enough ITP connect
it all right so this is another reason
how body fat and the hormone that it
creates uh it works with insulin which
is another hormone created by the
pancreas all right if you have pore
circulation you can't deliver the
insulin well and you can't actually
deliver the adipine because when your
fat makes adipine you need good
circulation to distribute it to whever
the insulin is working poor circulation
all right um means that you're not
getting these hormones to throughout the
body very very
efficiently where do we actually see Poe
circulation well we see it in
cardiovascular disease this is the most
common chronic disease in the developed
world so when your blood flow is slow or
decreased so you've got poor circulation
guess what your um uh metabolic hormone
delivery is going to be slow as well all
right and uh and then you're going to
wind up actually uh not burning down the
fat and you're going to gain weight as
well all right so a poor circulation
keeps you from losing weight regardless
of what you do with diet and lifestyle
all right so what's the role of walking
in all of this well walking is a great
way to stimulate blood flow in your legs
you know why because your muscles the
muscles of your legs are some of the
biggest muscles in your body when you're
walking chugging away walking the the
muscles are actually having to contract
and when they're doing it they're
squeezing the blood vessels they're
squeezing blood flow so you get better
blood flow in your legs transl to better
blood flow to your heart to and from
your heart all right and then when you
have get aerobic exercise now your heart
and your lungs are working and your
muscles are working and you've really
got something going on here in terms of
of like getting that blood flow uh going
all right so the more you walk the
faster you walk the faster your heart's
going to go your heart rate's going to
go up and then your heart's going to
pump faster and that faster pump is
going to actually jet the Circ blood
throughout your circulation more and
more efficiently all right now along the
way something else happens that you need
to know about all right when you've got
good really good blood flow and
walking that process stimulates stem
cells that's right stem cells that come
right out of your bone marrow in order
to be able to get into your body as well
and that the stem cells actually help
you to heal from the inside out you
don't even know what's going on but
those stem cells are doing their job
right um when we're born we all have
about 70 million stem cells all right
most of them hide up they hide out like
bees going back to the hive in the our
bone marrow which is sort of like the
the core of our bones you ever seen a
chicken bone you break it open it's like
kind of like a little black thing inside
the center of the bone or a dog bone uh
if you take a look at the middle of it
there's a big Hollow chamber that's
where bone marrow actually goes the
marrow is kind of like the Matrix that
is stuffed inside the hollow of a bone
and the cells stem cells live in there
like bees living in the honeycomb all
right that's where your stem cells are
and guess what walking calls out stem
cells and these stem cells actually you
get into your bloodstream need good
circulation remember
and with that good circulation you know
what those stem cells do they help to
repair parts of your body like a highway
crew repairs potholes on the highway
right you report there's a pothole in
the highway you don't want the somebody
behind you to blow their tire out you
call up the department they'll send a
road crew out there and that the the
road crew is like the stem cell that can
regenerate our circulation all right
very very cool that walking will get
these stem cells to come out out more
and more and these P they roam around
your whole body they're they're you
can't feel them they're they're
invisible basically but they roam around
your body looking for things to repair
all right and if you have an area of
poor blood flow which is bad for
metabolism which is bad for weight loss
but if you have an area of pment guess
what your stem cells will spot that area
and will work to fix it that's why this
is important this is why we're talking
about this all right walking is King for
another reason because you can actually
get stem cells to be able to come out of
your bone marrow to help to repair uh
tissu so in addition to burning calories
walking speeds up blood flow and walking
brings stem cells into the system and
walking with better circulation
stimulates the delivery of hormones like
insulin like a dip intin uh to uh
throughout your system to improve your
metabolism as well just remember we I
told you that a dipine is made by fat
cells and this is one of the reasons why
a healthy amounts of body fat are really
really important what you don't want is
excess body fat that becomes in flamed
and that inflammation can spill out into
your bloodstream and go to all the other
organs in your body it's like a a
campfire which is a good kinde of fire
right keep your arm warmed you can tell
ghost stories around it but um uh if you
actually wind up having a wild fire
which would be like what inflammation in
body fat is that's like having the
Embers of a fire of a campire come out
of the campfire go into the woods and
then set off a forest fire now the whole
your whole body's inflamed as well not
good all right so this is actually uh
walking another reason why walking is
actually really really beneficial so
think about all the things we talked
about um walking burns calories walking
triggers thermogenesis which is burning
down extra body fat walking triggers um
more the body to make more Brown fat
walking improves your circulation uh
which is really really beneficial
walking improves the use of hormones in
your body like insulin like a dipine
nectin which actually keeps your
metabolism really good um streamlined so
you're able to lose weight walking is
pretty King all right and that I think
is really important for you to
remember number four reason that walking
is King is that walking keeps your brain
your Noggin sharp now why is that
important well walking not only keeps
your blood flowing to your legs it also
brings better blood flow to your brain
as well and why is that connected to
weight loss because you need your brain
in good working order good shape in
order to be able to have good memory
good cognition which is really being
able to do solve problems and take in
information and to learn executive
functions which is you know be able to
prioritize things and solve complexities
you know the things that we do in
everyday life all right you need to have
your brain in good shape shape well uh
with a good supp blood supply in order
to it and walking actually been shown to
improve blood flow to the brain and
indeed studies in patients have shown
that when you walk it actually keeps up
the volume of your brain so your brain
doesn't shrink now as we age all right
people that are physically inactive
their brain tends to actually shrink a
bit in their skull all right not
something you want right if you want to
actually have a full sharp brain you
need to actually keep it well watered
meaning you need good blood flow and
walking is a great way of doing this
right you can do that every single day
you're doing a favor to your brain want
to know how much your brain weighs I bet
a lot of people don't know this uh brain
weighs about three and A3 pounds all
right so a little heavier than pair of
tennis shoes that's pretty heavy all
right it's got a lot of water and
Studies have shown that after the age of
40 your brain shrinks about 5% every 10
years so every decade after 40 so from
40 years old onwards so when you get by
the time you get to 50 your brain has
shrunk by about 5% all right by the time
you're 60 it's shrunk another 5% and it
even continues to shrink faster and
faster once you hit your 70s all right
so anybody watching this if you're over
40 your brain's already on its way to
shrinking but walking can actually
prevent your brain from getting smaller
from shrinking another reason actually
walk right like again I could tell you
to work out I could tell you to do
cardio I could tell you to spin ride a
bike uh you know play tennis I'm just
telling you walking is King walking is
the one thing that that any of us can do
and it prevents the thinning out the
shrinking of your brain now look I got
to confess to you we don't really
understand why your brain shrinks during
aging but when a sh brain shrinks one
thing that we do know is that you're
losing neurons you're losing the the the
nerves that actually connect one part of
your brain to the next part of your
brain they send the signal to the
different loes of your brain in order to
be able to have a sharp mind so if you
want a sharp mind over the age of 40
walk simple easy peasy way something you
can do to improve your circulation all
those other beneficial things and now
I've just given you one that I think
you're going to pay attention to is that
you want your brain not to shrink so
better go for a walk you want to make a
good decisions that you don't have to be
the you know captain of the Starship all
right to be making good decisions even
if you're trying to figure out how to
run your household you need to make good
decision if you're actually trying to
figure out how to um not only how to do
your job but how to get to work you need
actually to be able to have good memory
of what the pathways and how to operate
a motor vehicle and we all know people
who um you know if you don't know
somebody you you probably have heard the
stor is when people actually get older
and you see more people with dementia
which is when they're losing their
cognition their executive function their
memory all right this is where their
brains are shrinking as well so we all
want to kind of avoid that something as
simple as walking can actually prevent
your brain from
shrinking okay so um by the way the
other reason you want to have good brain
is you need to be able to make good
decisions right there's consequences to
making bad decisions right don't run
that red light you won't actually get
into a car accident don't pet that dog
that looks like it has rabies you're not
going to get bitten uh by the dog all
right so some basic things but when your
brain is clear all right you're better
able to make the decisions should I eat
healthy food plant-based Foods or should
I eat junk food all right when you when
you're clear in your mind good blood
flow all right one of the things that
that happens is that you're like the I'm
going to pick the Healthy Choice as
opposed to the unhealthy Choice that's
something you can do when you've got
good cognitive function all right here's
another part where you can actually make
a good decision you got the food on the
plate let's call it healthy food all
right or but it could be any food here's
a question you need a sharp brain to
answer should I overeat all right should
I eat as much as I can should I get
seconds all these things nope you
shouldn't but in order for you to figure
that out you need a sharp brain all
right now the other thing is uh if you
wanted to get more complex if I told you
that extending your natural fasting
period so you normally fast when you're
sleeping and when you're fasting you're
burning down body fat all right so
walking you're burning down body fat but
when you're sleeping for a different
reason you're also burning down body fat
if I told you like you should extend
that period that you're um fasting
extend it from the time you're sleeping
how do you do that well you don't eat
before bedtime and then you wait for you
know an hour or more after you wake up
in the morning and then you got to do
the math how many hours between dinner
and bedtime how many hours are you
sleeping I hope eight hours and then
you're going to wait another hour after
that you add one you doing some math
here some simple math but you're
actually keeping track of what it is
you're actually trying to achieve you
need a sharp brain to be able to do that
all right and of course selecting the
foods you know if you want to actually
have a diet that's filled with delicious
plant-based Foods all right you want to
do a little planning that requires a
sharp brain you might want to actually
make the food yourself which is I
encourage people to learn how to cook
because then you know exactly what
you're putting in your own body you know
how much you put in your body you know
how much to buy to learn a recipe takes
good brain power all right so all these
things all these decisions will help you
lose weight improve your metabolism and
improve your overall health and it
relies on good brain function all right
so this is an area of research that I'm
doing now is taking a look at how to
actually preserve brain function as we
eat age how to avoid some of the uh
challenges that you get when people
start getting dementia which isn't one
condition dementia there a lot of
different things that can lead to
dementia lack of cognition executive
decision become very very difficult and
whether that's Alzheimer's or
Parkinson's or any other any other
number of diseases that are called
dementia this is actually something that
I want to tell you that walking is King
because walking can actually prevent you
from getting into that jam well hello if
you're looking to take control of your
health and you want to use food as
medicine to optimize your health then I
invite you to check out my eat to be
disease course I personally developed
all the materials it is fully online and
packed with practical science-based
strategies and everyday tips that you
can start using right a way to boost
your body's natural defenses that
protect your health and fight disease so
what whether you're wanting to prevent a
disease or overcome one or whether you
just want to feel your best my e toe
disease course has everything you need
to make powerful changes in your life
learn more about it by clicking the link
below so walking helps preserve brain
size and brain function walking helps to
maintain metabolism and is good for
cardiovascular health all right and by
the way this whole idea of blood flow in
the brain your brain's got 400 miles
worth of blood vessels packed inside it
right your whole body's got 60,000 miles
well 400 miles of that's packed inside
your brain so you want to be able to
keep that blood flowing uh for brain
health and walking is a great way to do
it all right and that prevents your
brain from shrinking um and by the way
the other thing is that walking improves
your mood everybody feels a little bit
better after they've gone for a walk
even if you're in a chumy mood ahead of
time and the reason is is that you're
actually exercising and it changes your
neurotransmitters it's good for mood and
mental Wellness mental well-being in
fact people who are depressed all right
um they have a hard time sticking to
healthy behaviors especially when it
comes to weight loss so if you're
anxious if you're depressed you know go
for a walk that can actually to clear up
your head a little bit so you can make
better decisions when it comes to losing
weight in a healthy way all right and by
the way walking to keep yourself in a
good mood that's worthwhile right not
too difficult to do and it's worthwhile
if you're doing it with a friend you're
actually going to share a good
experience together friend or family
member uh if you're doing it while
you're um listening to music whatever
you know you're going to actually now
you're doing something from your more
you're doing self-care for yourself uh
and that's actually by yourself and
that's actually can be a good thing as
well because it doesn't overburden the
mind with thinking or interacting with
other people sometimes we need to have a
little bit of quiet time in order to
take good care of ourselves all right
now finally the fifth reason that
walking is King when it comes to weight
loss is that walking actually helps you
sleep better all right now why is that
important for weight loss going to tell
you is that basically when you're
walking with physical activity uh you
get better sleep because number one
you've actually exercised more you burn
some more calories that you know any
kind of exercise will help you get a
little bit better sleep and in fact
walking will help you fall asleep more
quickly you know what it's like right
like you when you go into when you get
into bed you don't want to be tossing
and turning and you know kind of like
feeling you got to sit up or your mind
is racing nope you want to be able to
get right in the bed pull that the
covers over and pretty much boom fall
asleep just like that walking actually
helps you do that and not only does it
help you fall asleep more quickly
walking helps you get better quality
sleep all right now how do we know that
uh what quality sleep is well we can
actually measure it so the whole field
of research really medicine so sleep
medicine or sleep researchers they're
actually able to study the brains of
people while they're sleeping to figure
out who's actually getting better
quality deeper sleep than people who are
in have insomnia or wake up all the time
or you know just are fitful all all
night long and it uh what they found
researchers found is that that when they
looked at the brain waves of people who
have been walking before sleeping they
found Walkers actually have better
Electrical uh measurements of their
brain waves during uh uh during the
sleeping time so another words let me
say it again researchers have found that
people who actually walk before going to
sleep have healthier uh uh waves uh
brain waves uh that allow them to fall
asleep faster now these brain waves are
called slow waves and I don't have time
to go through all the wave forms of an
EEG you know an electro andram which
measures your brain uh patterns right so
you probably have seen this in a movie
perhaps take all these electrodes put
them all over your head and now you're
just measuring uh continuously what your
what the electrical signals that are
firing inside your head it's kind of a
mind-blowing concept literally okay when
you think about measuring brain waves
but walking actually shows that you
actually get better
you they're called SL slow waves when
you actually fall asleep all right now
this is all measured in something called
a sleep lab so basically you got to
leave your house pack a bag with your
toiletries and you go literally into a
laboratory and they've got a cut or
small bed there and you just hang out
there until you fall asleep and they
hook you up so they can actually measure
all the different aspects of your brain
waves during sleep now the other thing
that's been studied is how much exercise
you need in order to be able to get to a
good quality sleep state right well it's
about 30 minutes of aerobic exercise
like brisk walking is right so think
about this is what I'm trying to tell
you but walking is King for all these
reasons we talked about that how much
walking about 30 minutes if you're
actually walking quickly enough so that
you know it's hard for you to hold a
conversation that's like really aerobic
exercise you're you're demanding a lot
of oxygen and you're using your muscles
in a way where your body is actually
completely in sync with actually getting
good
cardiovascular exertion that's what
aerobic exercise is and brisk walking
when you get there in order to be able
to get good quality sleep how much do
you need to walk how long about 30
minutes of vigorous Bri brisk walking
all right okay now let's talk about what
deep sleep better sleep does for your
metabolism all right well first deep
sleep is better for brain health and
brain health as we've already heard
about is good for making better
decisions better cognition better memory
and helps you stick with healthy
lifestyle which is really important if
you're trying to lose weight all right
if you want don't want to overc consume
food good brain health will actually
remind you to do that and if you're
trying not to overload on calories
because you're trying to lose weight
good brain health will actually help you
go remind yourself about that as well
not to overload on things right and one
of the things a good good brain actually
also does
it helps you uh remember to stay away
from eating ultr processed foods I'm not
going to spend this any more time in
this video talking about why Ultra
processed foods are bad there's so many
videos out there talking about this but
anything that comes in a bag or a box or
a can that's got tons of additives to it
and chemicals artificial preservatives
artificial flavoring artificial coloring
artificial seasonings sweeteners all
right all added sugars all those things
actually are not good decisions to eat
when it comes to weight loss and having
a sharp brain that comes from having
good sleep is actually very very helpful
for you to be able to actually uh
achieve your goal now the other thing
about good sleep good quality sleep is
that you're not going to be as brain
foggy in the morning and let me explain
to you why that happens turns out your
brain has a sewer system called the
glimp fatic system g l y m pH glymphatic
system sounds like lymphatic system
right your lymph nodes drain your lymph
system drains extra fluid in your body
the lymphatics are basically the same
kind of thing except it's in your brain
I like to think about like the sewer
systems underneath Paris underground
sewers hidden in plain sight they're
there they're functioning but their your
lymphatics um at night actually open up
the sewers open up to drain the toxins
that have accumulated from your brain
during the day
and this happens when you get good
quality sleep in fact it only really
happens when you get good quality sleep
which is why walking sets you up for
good quality sleep which sets you up for
opening up those sewer channels which
sets you up for draining the toxins that
accumulated during the day which then is
important for you to have Clarity of
brain and good brain function right so
all this is all connected together and
that's why I exercise like walking
aerobic exercise like walking brisk
walking all right is very very important
for brain health all right this is you
know something that is so obvious but
you probably don't know about the
lymphatics so the other thing about uh
good quality sleep good quality sleep is
good for gut health now we know when you
sleep really really well your gut
bacteria your microbiome actually is
healthier and if you take people who are
sleep deprived right and this can be
studied in the sleep lab basically have
people pull up uh continuous all
nighters and you measure your gut health
and your gut health goes down all right
your gut microbiome becomes
unhealthy right and so because our gut
health our gut bacteria communicates to
our brain gut health and is equal to
brain health when you actually are
messing up your gut by not sleeping well
guess what eventually you're going to
interfere with your brain function as
well the gut is not going to communicate
uh in the right way with your brain the
other thing about gut bacteria uh that
that you want to have happen because
you're getting good quality sleep you're
a good healthy gut bacteria it helps to
streamline your metabolism so your blood
glucose is well regulated I don't like
to get into this language of glucose
Spike and glucose crash I think those
are extreme words that are used by
well-meaning people but actually conveys
the wrong idea what you want is really
your body to be able to just smoothly
manage the blood sugars um yeah it's
okay if it's a little high sometimes as
long as your body is normal and you're
able to your metabolism to bring it back
down that's actually fine and this idea
of a crash you know it's more coming
back up to normal levels that's actually
fine so good quality sleep good gut
health helps you actually maintain those
sort of more uh normal steady levels of
blood glucose well regulated blood
glucose all right and by the way good
quality sleep also and good gut health
helps you be insulin sensitive we talked
about that uh your body will respond to
insulin by drawing it into your
bloodstream works with adiponectin all
right your the partner to insulin in
order to be able to bring that blood
sugar in look uh good gut health makes
that happen as well and uh good gut
health comes in part from also sleeping
well so listen if you're like ah who
needs sleep you need sleep my friend
it's very very important for all kinds
of Health defense systems and including
brain health uh as well the other thing
by the way is is that if you sleep well
your gut bacteria is going to be happier
and they actually make something called
short chain fatty acids short chain
fatty acids that's a metabolite that
your Healthy gut bacteria make gets in
your bloodstream when your happy
bacteria make them guess what it does it
actually lowers
inflammation right now lowering
inflammation also is very helpful if uh
weight loss is one of your goals because
inflammation can affect all the organs
in your body including your insulin
sensitivity including your brain
including your pancreas frankly uh and
it certainly affects your body fat as
well so these are all tied together that
actually were in order to be able to get
good sleep uh means good gut health
means good brain health means good
metabolism now I went through a lot okay
um to to try to prove my point that
walking is King when it comes to weight
loss so I just want to recap for a
little bit walking is good because it
burns calories right so you want to
actually burn more calories than you're
eating in order to have a deficit and
that's how you lose weight walking is
also good because it triggers
thermogenesis click click click whoosh
and then your brown fat your Healthy fat
healthy Brown fat will burn down excess
harmful body fat white fat Brown fat
will fight white fat Brown fat will burn
down the fuel and white fat and you'll
lose weight that's a process called
thermogenesis and walking actually
brings that on number three walking
brings good blood flow to your brain and
the rest of your body in in order to be
able to maintain good metabolism so your
hormones can do their job your fat
hormones your pancreas hormones the
dinein the insulin and of course good
blood flow in the brain is absolutely
important to keep the brain enriched and
uh in healthy shape so it doesn't thin
out and you start losing neurons all
right number four has to do with brain
health uh walking keeps your brain sharp
for all the reasons we said um it's very
helpful for fat fighting and good
lifestyle choices and then finally
walking helps you sleep better all right
sleeping better it means better brain
health sleeping better means better uh
gut health and better gut health means
better metabolic health and gut health
also means brain health this is all kind
of all tied together and you can kind of
see where you know when we're younger we
don't really give um two thoughts to how
much sleep we need most people don't
we're too busy enjoying our lives but as
we get older if you want to try to
figure out how to lose weight you know
at a stage in life where maybe you're
gaining some extra weight and you're
trying to figure out H you know I don't
really have time to join a gym or get a
trainer maybe you don't have resources
enough money to do it no worries
cheapest thing in the world the most
inexpensive thing the biggest return on
your investment just go for a walk 30
minutes of a bris vigorous walk aerobic
style
exercise going to be good for you I
promise all right and this is like the
Baseline of course we can stack on top
of that and figure out fancier and
fancier things you can do do and by the
way so I'm making walking King but it's
clearly not the only thing there's other
lifestyle decisions you want to be
making and of course the choice of foods
that you eat the choice of how much food
you eat and when you eat all kind of
fall in these are going to be the topics
of other videos uh that I'm doing and
I'll share with you guys but again right
now what for this video what I'm
actually trying to make my case on is
that when it comes to weight loss
walking is the simplest most inexpensive
uh most sustainable thing you can
actually do to actually get better
overall health and actually get better
metabolic health and lose weight at the
same time all right so after having got
all that I hope you learn something new
from this video uh it's certainly fun
talking about all this stuff and I want
to thank you for watching and um I will
see
you on the next
video hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there