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Language: en
today I'm going to talk about seven ways
to lose stubborn fat you ready for them
number one cut out ultrapress food
number two extend your natural
intermittent fasting period number three
cut down your meal size every meal
number four avoid sodas regular in diet
number five get moving get on an
exercise plan number six low lower your
stress and number seven ways to lose
stubborn fat get better quality sleep
we're going to explain all this ready
let's dive in all right first let's talk
about the idea that fat is stubborn it's
not basically fat is fat It's actually
an organ system in your body you need to
have enough of it and it actually has
lots of functions but it's only when you
have too much fat that it becomes an
actual problem and the only reason you
might have trouble losing it is that you
haven't turned on all the different
tricks you have inside your body that's
necessary in order to be able to shed
those pounds all right it's very easy to
gain extra fat it can be harder to
actually lose it if you're not actually
getting everything optimally in position
to be able to shed extra body fat all
right but here's another point just
because you're losing weight doesn't
mean that you're losing fat all right
now in fact what you are measuring on
the bathroom scale when you step on it
is actually only total body weight this
includes all the weight that your body
is made out of liquid in your body your
blood weighs something your urine also
weighs something when it's sitting in
your bladder your lymphatic fluid all
right this is a clear fluid that's not
blood your spinal fluid weighs something
and water in your stool in your poop
actually has water it's heavy all right
and then of course you've got muscle and
bone which are important tissues they're
also pretty heavy and then you've got
body fat all right so that's why the
number on the scale really kind of is a
composite of all those things and what
you really want if you want to measure
specifically body fat and specifically
areas of the body fat that are of
concern like your visceral fat that's
the fat inside the tube of your body all
right then you need to actually look at
body composition because that teases
apart the different types of tissue that
you're actually looking at how much fat
you have compared to how much muscle you
have compared to how much bone you have
all right that's important and if you
want to actually do body composition
there is a test it's a gold standard
test called the dexa scan all right dexa
or dxa and this is the body scan that
reads all these tissues muscle bone uh
soft tissue and fat and gives you a
number for each of them so it also tells
you their location as well the location
of the fat is important all right now
you can see the location of some fat
when you look in the mirror right the
double chin the fat under your arms the
muffin top nobody wants that but the
real fat that you want to get rid of is
excess fat that's inside your belly not
sitting on top of your belly it's
sitting inside your belly this is called
visceral fat the word viscera means guts
all right and visceral fat is inside the
tube of your body all right it's like
down in here and that kind of fat grows
around and can wrap itself around your
organs like a glove now there's too much
of it this kind of visceral fat is
dangerous because it can become inflamed
and now you've got this rind of
inflammatory fat wrapped around your
organs all right and when fat is
inflamed when you have too much of it
that's when the danger starts for all
kinds of chronic diseases all right now
before we talk about getting rid of the
stubborn harmful extra fat which is what
you want to do I want to actually just
spend a moment saying why body fat is
actually beneficial all right so you've
heard me say this before body fat is an
organ it's an actual organ in your body
as important as your kidneys your liver
your thyroid your uh your eyeballs your
brain uh it's an organ and because it's
an organ it actually has physiological
functions physiological just means
servicing you know basically everyday
living so you can go go about on your
way in a healthy way so I want to walk
through why body fat is actually
important number one body fat is a
cushion all right thank goodness we have
a cushion because if you didn't have any
fat that acts as a padding if you
tripped on a rug fell on the ground your
organs might split open all right I mean
that's how delicate some of our organs
are good thing we've got some body fat
actually cushions us all right it's like
an airbag number two body fat actually
serves as a fuel tank all right are
adipocytes adipocytes fat cells adipose
is fat fat tissue all right body fat is
actually called atopos tissue but our
adipocytes our fat cells actually are
fuel tanks just like the fuel tank in
your car you know when you pull over to
the gas station and you take the nozzle
out and put it into the uh to the hole
to the tank and fill it up well when
you're doing it for the car you're
putting gasoline into the fuel tank of
your car to fill it up to give it the
energy it's going to need to be able to
drive and when we actually run our body
which is like an automobile our fuel
tanks are actually our body fat our
adipocytes the cells that are fat cells
and the fuel we use isn't gasoline
that's for a car the fuel we use for our
body for our metabolism is food and if
you're looking at Gasoline you call it
gallons or maybe liters if you're in
Europe but if you take a look at our
metabolism the unit of measure we give
it is calories all right I know calories
is a loaded word but it's pretty simple
it's just a un of measure of energy that
you get from the fuel that we get for
our bodies from our food that's all it
is all right nothing more than that so
fat is a padding fat cells are actually
fuel tank that can expand okay and
that's how you actually want to get rid
of some of it when it expands it can
become inflamed and dangerous when it
gets too big third healthy function of
body fat is an endocrine organ all right
endocrine meaning it produces hormones
and the hormones are got released in
your bloodstream and the hormones go
elsewhere in your bloodstream and act on
tissues right now one of the most or
important hormones that that your fat
produces and by the way your fat
produces about 15 plus different
hormones protein hormones these are
signals that actually can activate other
organs they're instructions all right
but the one of the most important
hormones that your body fat produces is
called adipo nectin at dipo like fat
comes from fat all right a nectin at
dipon nectin uh uh is actually a really
really important hormone in fact it's so
important that if you were to measure
all the hormones in your body all right
so you come to my medical clinic and I
write a an order to get a vial of blood
and we send it to the lab and and I tell
the lab measure every hormone in your
body all right you know what's going to
come back you're going to get adipine
nectin but you know how high the adipine
nectin levels are a dip antin and a
healthy person is 1,000 Times Higher
than every other hormone in your body
that's how important this fat hormone is
that's why fat is an endocrine organ is
absolutely critical you got to respect
your fat it's good stuff it actually
helps you stay healthy you know why
because a dip antin all right made by
body fat actually works with insulin in
order to be able to pull glucose pull
blood glucose that energy from the food
that you ate into your cells to store
into muscle to store into the body fat
and also to um help to store it in the
liver all right so you need a dipine
nectin made from body fat to make
insulin sensitivity if you don't have
enough adip antin you're not going to be
that insulin sensitive and now you're on
your way to metabolic syndrome and type
2 diabetes so this is a no kidding
hormone that we need to make sure that
our healthy body fat is around to be
able to preserve too much uh body fat
actually becomes inflamed right and when
this uh when fat is inflamed it actually
messes up the ability to be able to
produce a dipine in these other hormones
so so when you've got too much fat too
much inflammation this beautiful
hormonal system that fat is supposed to
produce those 15 hormones including a
dipine gets basically derailed and now a
dinein is not produced in the right way
and now insulin doesn't work in the
right way so too much body fat leads to
metabolic syndrome metab metabolism
problems and ultimately can lead to type
two diabetes actually it's pretty it
makes a lot of sense not not that
difficult to understand why excess fat
too much excess fat derails our hormones
and leads us to this problem with our
metabolism that can lead to type two
diabetes right okay because when
insulin's not working properly guess
what blood sugar Rises right I know
people talk a lot about that glucose
spikes and glucose crashes I want you to
focus really on the fact that your body
knows how to hand handle that most of
the time insulin is critical all right
but a ditin is its partner in being able
to help control that blood glucose to
normal levels all right so if you don't
want to have metabolic distress uh you
need to actually lower inflammation and
the one way to lower inflammation is
actually lower body fat right this is
actually a good thing that you want to
do because elevated inflammation just
from having too much harmful excess
inflammatory visceral fat leads to
chronic diseases right you've heard
about inflammation being a root cause of
multiple diseases and I don't know if
it's a root cause but I can tell you
that it actually um drives it it um it
Stokes diseases to keep on marching
forward faster it can make diabetes
worse it can make cardiovascular disease
worse it can actually even make dementia
worse and it can make cancer worse all
right so the there these are the right
reasons to lower the risk of these
really bad diseases this that's the
reason that you fight harmful body fat
and yeah you get a little extra benefit
if you look in the mirror and you look a
little bit better that's an extra perk
but the fat you that's that's
subcutaneous fat um but the real fat you
want to fight is the one that's inside
the tube of your body visceral fat okay
so now one of the things that um you can
do to fight visceral fat is um burn down
more calories you want to burn more that
fat away and you want to eat healthy
plant-based Foods right there's a whole
list of things that you can actually do
but if you've been trying to lose weight
and you've kind of feel like you're not
losing much at all maybe none uh or
you're moving you're losing it but you
think you could do better here are some
of the things that you want to actually
uh think about in order to be able to
put your foot in the gas pedal and get a
little bit more mileage out of weight
loss all right so here's seven of the
most important ones number one cut out
Ultra processed foods from your diet now
why because Ultra processed foods have
been shown to damage your gut health
your gut health is the gut microbiome
all right this healthy bacteria that
does so many things including lowering
inflammation including help our body
process glucose more efficiently that
insulin sensitivity our gut bacteria
also plays a role all right and also
processing lipids so lowering blood
cholesterol our gut bacteria although we
don't know understand exactly how it
does it our gut bacteria actually
controls all of these factors so eating
Ultra processed foods all right uh can
damage that why because Ultra processed
foods have lots and lots of additives
that you don't get in normal Whole Foods
that you might cook into a delicious
Mediterranean dish for example or a
delicious Asian uh dish these are I I
always tell people I eat mediterasian
style it's what I wrote about my book
Eat to beat your diet let's see I'll
show you where it is right here there's
a whole chapter on my way of eating
mediterrasian style um but Ultra
processed foods have these additives
artificial preservative artificial
coloring artificial flavoring thickeners
emulsifiers all right stabilizers so
that the food will last a long time
sitting on a shelf of a grocery store
someplace all right all these things
have been shown in the lab to be harmful
to your gut microbiome your gut health
and when you derail your gut health you
derail your metabolic Health as well and
your inflammation starts to rise because
the best nonsteroidal anti-inflammatory
that we have actually in our gut our gut
bacteria all right plus our gut bacteria
helps to maintain insulin sensitivity so
in addition to a dip antin our gut
bacteria also plays a role in insulin
sensitivity um so if you want to
actually draw in that glucose which then
helps you metabolize your energy more
efficiently uh you want to actually be
able to not sit around and causing more
problems you want actually good gut
health now the other thing is that um
your our healthy gut bacteria does it
helps to control a process called
thermogenesis now you might have seen me
talk about thermogenesis in one of my
other videos but thermogenesis Thermo is
heat Genesis is generating heat and one
of the things our body does it's really
remarkable in burning down excess body
fat is to turn on thermogenesis I kind
of give it an example it's like if you
have a gas range okay and you want to
boil some water or heat up some soup
what do you do you go to the range and
go turn on the the the the dial click
click click whoosh I got a flame that
flame is hot that's thermogenesis all
right and in our body our there's a
special kind of fat called Brown fat
that goes click click click whoosh turns
on um a heat generation generates heat
thermogenesis that's brown fat that does
it and in order to be able to draw down
the fuel to be able to create that heat
now on your stove it's coming from the
gas lines going into your house but in
your body the brown fat triggers
thermogenesis
by drawing the energy from your excess
harmful visceral fat want to burn down
more fat do thermogenesis and your gut
health is actually important for this so
if you eat Ultra processed foods you
might be damaging your gut microbiome so
cut out those Ultra processed foods is
very very important in order to be able
to help your gut um uh help you push
forward that idea of losing extra body
fat right so this video is really about
if you're on a weight loss program
you're trying to figure out like what
can I do to optimize and moose a little
bit more cutting down cutting out I
would say cut out all right if you want
to kind of push the envelope cut out
Ultra processed foods all right second
thing you want to do if you want to
actually push the envelope on weight
loss and this is the second one is
extend your natural period of
intermittent fasting let me explain
intermittent fasting is when you're not
eating and when you're not eating for a
long enough period of time your
metabolism basically says oh we're not
getting more energy in so let's go ahead
and burn energy right so think about it
it's kind of like uh the gear gear
shifts in your car when you're at the
gas station filling up that's your body
during the daytime when you're eating
breakfast lunch dinner snacks whatever
all right your metabolism is shutting
off the fat burning and it's actually
focusing on loading in fuel all right
now what happens when you're done
loading up the fuel right so what are
you going to do you're going to put the
nozzle out of the car back into the uh
onto the pump then you're going to start
the car and you're going to drive off
and you're going to be burning fuel well
in our body when you're not eating it
means you're done done filling up the
fuel tank right put it back filling on
the on a pump for us that's putting the
dishes in the sink when you're not
eating for a long enough time our
metabolism does like the cards whiches
gear and goes into drive and drive mode
means you're burning down egg body fat
anything stored all right so when you're
fasting that means you're not eating
when you're not eating your metabolism
goes all right we're not loading up fuel
let's burn fuel all right and when
you're burning fuel you're burning down
fuel from stored fat so if you want to
actually push the envelope and losing
extra body fat try to extend your period
of intermittent fasting now some people
go I don't know how to do that like
intermittent fasting in sounds so
difficult um you know this whole issue
about 16 and8 and how do I even
calculate that how do I fit it into my
life listen it's pretty easy the reason
is this intermittent fasting is the most
natural thing that we all do every
single day of Our Lives what am I
talking about I'm talking about sleeping
because when we're sleeping we're not
eating which means that when we're
sleeping or fasting now you're supposed
to sleep about 8 hours every day if
you're not you should try to aimim to
get eight hours of sleep a day good for
all kinds of Health Systems but I can
tell you when you're sleeping from eight
hours a day so let's say you go to bed
at 11: and you get up at 7 I know I know
you're probably going to bed later or
you might be waking up earlier or
whatever that's okay I'm just kind of
giving you an example here you go to bed
at 11: and you get up at 7 in the
morning that's eight hours of sleep all
right during that period of time your
body your metabolism is shifting into
gears like a Ferrari like a sports car
to burn down fuel from that's been
stored in your fat so if you want to
push the envelope to burn down some
extra fuel how do you do it pretty easy
extend this window this period of time
of intermittent fasting how do you do it
all right so I'm going to tell you how I
do it um because this is actually simple
if I can do it you guys can do it first
thing is um the night before you go to
bed don't eat after dinner all right so
think about how many people who eat
dinner let's say you eat dinner at 700
and you finish at 8:00 and then you go
do some work or you watch some Netflix
or whatever you're you're actually doing
um you might have a snack with you all
right or you might have a late dessert
or you might have a bedtime snack you
know you might out of habit you might
basically get your PJs before you brush
your teeth you know go check out the
refrigerator one more time hey is there
anything here that I actually want to
eat don't do that all right what you
want to do to extend your fasting window
natural window is when you're done
eating the night before so my example is
that you eat dinner at 700 you put the
dishes away at 8 that is a signal all
right that you're done eating for the
day of course you ate enough all right
you're fine all right it's only habit
after that you would eat afterwards put
the dishes away that's it for food till
the next day so let's say if you put
your dishes away at 8: you don't go to
bed till 11:00 again I'm just giving you
an example of this 8 9 10 11 that's 3
hours three extra hours that you have of
extending your fast if you don't eat all
right three extra hours that's three
hours before bedtime then 8 hours 11: to
7 all right uh uh 3 plus 8 that's 11
hours of fasting just by not eating
after dinner just by saying when you put
your dishes away you're done that itself
gives your body a little extra push in
order to be able to help you burn down
extra body fat for weight loss all right
now you want to do is leave it a little
bit further because I like to get the
most out of whatever is I'm doing all
right so in the morning you're going to
get up right don't do what your mommy
told you to do which is like from
childhood we all had the same thing hey
hurry up get up roll down to the kitchen
have some breakfast so you can actually
have some energy in your body to to
learn at school no don't do that we're
adults and I'll tell you what you can do
when you get up in the morning don't eat
breakfast right away whatever you do
don't eat breakfast right away do
exactly what your mom didn't want you to
do all right for me I get up I brush my
teeth I take a shower take my time
getting dressed all right I do not go to
sit down and eat breakfast right away I
might open a door and go out for a walk
if the day is nice I might uh pick up a
book that I was reading and read a few
pages just chill out and relax and read
a little bit all right stimulate my
brain I might okay I admit it I might
scroll through my emails or look through
the news to see what's going on all
right my point is take about an hour
after you get up before you eat anything
all right now let's do the math put the
dishes away you got 3 hours to bedtime
at 11: 11: to 7 you're asleep that's 3
plus 8 that's 11 hours now you get up in
the morning don't eat for an hour that's
one extra hour 11 + 1 is 12 and suddenly
you've gone from 8 hours of fasting to
12 hours of
fasting pretty awesome right so and and
it's an easy way to do it like you don't
have to suffer that much that's actually
anybody can actually do that that's a
way of actually pushing the uh pedal to
the metal uh to be able to actually uh
lose a little extra body weight and
anybody can do it so if you're trying to
lose weight and you're trying to figure
out what else I can actually do
extending your intermittent fasting
window is one of it now if you want to
get really serious and really and and
really push it you know to the hilt
here's what you do skip breakfast altoe
right you get up at 7 now just skip
breakfast I I sometimes get breakfast
cuz I'm busy uh and I've just gotten
used to it and still bigy all right um I
might get a little hungry but I push
right through it by the way coffee and
tea as long as you don't put milk or
sugar in it does not break your fast so
so for me if you get up in the morning
and you want to skip breakfast but you
can still have your coffee that's fine
all right but here's how you really push
it instead of having breakfast you get
up at 7:00 now you actually don't eat
until lunch so skip breakfast now now
you gain four extra hours and that's 12
+ 4 that's 16 hours all right so if you
want to do that intense 168 fasting I
mean 12 hours of eating and 12 hours
nting that will W you work for you want
to push the metal to the the pedal to
the metal do 16 hours of of fasting and
eight hours of eating do what I just
said skip breakfast eat at noon the key
is not to overeat when you're actually
eating that is actually very very
important and that brings me to the
third tip to actually um extend your
weight loss a little bit more than what
you might be already doing like again
how do you lose that stubborn fat
meaning how do you jump start a little
bit more weight loss this is an easy one
all right cut down your meal size every
single meal cut down the size all right
and the reason is very simple all right
if you want to lose weight you don't
want to be putting more calories into
your body because you got to burn those
calories if you want to lose weight food
is our fuel if you're putting too much
fuel in the tank you got to burn it off
if you actually want to lose weight all
right so whenever you get a plate of
food that plate is the energy you're
going to be loading your body just
remember if you want to lose weight
you're going to be burning that off you
put a big mound of food on your plate
you got a little extra work to do to
burn so if you're not moving losing the
weight that you want to lose you want to
actually be able to just decrease the
amount of food that you are actually
eating right so the next time you you
know have a plate of food in front of
you or have a a plate you're going to
put food on one of the things you want
to ask is why do I need so much food on
my plate now if you are in a restaurant
some Chef okay or kitchen staff actually
composed a plate for you and they stuck
all the stuff on there you know some
places want to be generous and they put
a gigantic amount of food on I find that
to be wasteful because people should not
be eating that amount of food right like
um we used to complain about like the
French restaurant they serve a little
tiny morsel you know that might have
actually been better for you it could be
a little more generous but whatever
amount um somebody else serves you don't
feel like you have to finish it all
right so I always say whatever your eyes
see take twoth thirds of it only cut
that cut out a third now if you're
serving yourself all right whatever your
instinct is to put food on the plate
take only 2/3 all right so I'm saying
purposefully cut down the number of um
the amount of calories the number of
calories you know on a food you have in
your plate all right most people
instinctively want to put more on our on
your plate you know that's instinctive
like oh you like that a buffet you know
oh my gosh look at all this food I'm
just going to put more whatever onto the
plate and load it up
completely uh you know that might feel
good to do that but I can tell you your
body is not going to feel good when you
eat all those extra calories and if you
want to lose stubborn fat you need to
think about this don't load up your
plate extra so again what I was telling
you is that if you're whenever you're
serving yourself
take less than what you would actually
take okay I said take only 2/3 here I'm
going actually going to up the game a
little bit and say take only half of
what you would want to normally take
that way should make you think half I
don't know I can't calculate two-thirds
that easily half is easy all right and
if you're eating at a restaurant um
don't clean your plate all right quit
The Clean Plate Club is what what I say
do not overload your body with fuel you
don't want to actually do that all right
so cut down the amount of food that you
put on your plate every single meal I
don't care what meal it is cut it down
all right here's another tip to actually
push the envelope of not losing weight
and maybe some of you are already doing
this but if you're not I'm just going to
give it to you straight lose the soda do
not drink any sodas I'm talking about
colas for sure both regular and diet but
any soda any carbonated beverage that
actually you know made with fruit or
flavoring cut it all out all right the
the beverages that Drake are water tea
and coffee all right those are the best
ones to drink all right they don't have
extra calories in it now if you don't
drink soda this is not you for you but
if you do drink soda and a lot of people
drink soda just remember if you want to
lose more weight you got to stop your
soda habit because regular soda can have
as much as nine teaspoons of sugar added
to the typical can of soda you're even
though you're getting you're you're
slaking your thirst and you're getting
hydration you're also loading calories
into your body that's why we call the
sodas like empty calories because you're
not getting anything else you're not
getting dietary fiber you're not getting
polyphenols all you're getting is a
gigantic load of sugar and again I'm not
even going into the glucose spike thing
that's a whole other conversation we can
have in another video but right now I'm
just talking about loading too much fuel
in your body if you're trying to lose
extra weight all right now um the key
thing is that diet soda even worse you
know why because a lot of these
artificial sweeteners right aspartame
sucalo sacarin these are the things that
are found in artificially sweetened
beverages all right always always always
check um the uh can the ingredient label
to see if you see any artificial
sweeteners I can tell you if you go like
to some places you might even even
expect actually have artificial
sweeteners do typical thing you know
like if you were to go into an Asian
store for example pick up a a a tropical
drink lii coconut or some other
exotic thing papaya kiwi if you pick it
up you might actually see that you know
that's not natural sweetener they
actually have added spart time into it
all right that is something you Xylitol
that's definitely something you don't
want to do because research is now
showing that these artificial sweeteners
even though they have zero calories all
right true they're not sugar when you
actually uh consume them these chemicals
artificial sweeteners tumble down into
your gut and you know what they do they
poison your gut microbiome that's
damages your gut health remember I told
you your gut microbiome is key to
helping you lower your uh lipids uh make
your insulin as work better insulin
sensitivity use glucose absorb glucose
better and lower your lipids if you mess
with your gut all those things get
reversed and now it becomes a lot harder
to lose extra body fat right lose extra
weight all right so remember you got a
protect your gut microbiome and you
always want to make sure that you are if
this is you you want to you want to push
for more weight loss all right you got
that stubborn fat cutout soda all
together I don't care if it's regular I
don't care if it's diet just cut it out
water tea coffee that's the substitution
and by the way don't put sugar or
artificial sweeteners in your tea or
your coffee all right that's my little
trick for you I can tell you that tea
and coffee that also have polyphenols
tea has
kakin and coffee has chlorogenic acid
they actually ramp up your metabolism to
help you burn down extra body fat so
little extra benefit from there you
would never get from soda regular or
diet or otherwise all right okay another
tip all right move more get on your feet
get onto an exercise program if you want
to lose extra body fat why simply put
when you're actually in motion you're
physically in motion you're going to
burn calories you know listen just
sitting around all day long you're
tapping on your laptop and then you got
to do your laundry and then you got to
go to the bathroom and you got to
actually go out and get the mail all
that stuff does burn calories as well in
fact even fidgeting you know tap tap tap
tap you know shaky the leg that burns
calories as well but we can burn a lot
more calories to actually make yourself
burn down extra fat if you exercise now
I always tell people because a lot of
people don't exercise the simplest way
to get started is simply to go for a
walk 30 minute walk every day
do it squeet it in your day however you
can morning break it up after dinner for
me after dinner is a good one all right
move 30 minutes walk briskly all right
get a little cardio out of it make it so
that walk so that not that easy for you
to have a conversation all right but
that's a that's a good brisk walk it's
good for your heart but it's also good
for Burning Down calories but you could
get into a you can you can kick it up a
notch and really get into an exercise
program where it's a arobics cardio uh
running jogging swimming playing tennis
basketball hey you know what even Ball
Room dancing great way to actually get
your heart rate up and to burn down
those extra calories and it's a social
activity as well all right if you're
playing tennis or dancing with a partner
that's really good because socializing
actually has been shown to actually
improve um longevity so it's an
important key to actually living longer
is actually family and friends that you
actually relate to right so remember to
exercise you want to step up your
calorie burn that's actually something
that you should uh be uh thinking about
in addition to all these other things
that I talked about stepping up your
exercise you can everyone can always do
more exercise now if you're somebody who
has other conditions like a heart
condition or you know if you got
diabetes if you're going arthritis
definitely before you pick up on a new
exercise program something new something
more rigorous talk with your doctor
about it because you want to make sure
that you um are whatever you're planning
on doing is actually safe and you can
get some guidelines I can't give you
medical advice but as a doctor I can
tell you if a patient's talking to me
about that I would actually take their
entire picture into consideration and
maybe give them some words of caution
Hey listen if you start feeling chest
pain or shortness of breath or
palpitations and you got to slow it down
and you know call me and let me know
about it and I can kind of guide you
further so this is why you this is how
you can work with your doctor before you
like really step up on your exercise
program you're a young healthy person no
problem but do if you want to actually
lose weight you know if you want to
actually push push uh weight loss a
little bit further that stubborn body
fat it could be that you just needed to
move a little bit more or do any of
these other things that we've actually
talked about as well all right okay next
step for pushing the envelope for weight
loss is to lower your stress chill out
easier said than done I know all right
uh listen uh we are stress machines and
we live in a world where there's a lot
of stress even if it's not in our own
lives which most people have um all you
got to do is to take a look at the
outside world read the news you know you
can see there's a lot of fraking stress
out there right now that actually makes
it harder for L to lose weight you know
why because stress causes cortisol to
come out cortisol is a stress hormone it
is the hormone that's called a fight or
flight hormone you want to fight all
right it actually puts that puts you in
a state of mind that actually allows you
to actually you know burn down uh get
move quickly and uh and get into action
to be able to fight now little stress is
normal and maybe even healthy all right
short burst of cortisol you know kind of
keep you in good shape um but chronic
cortisol chronic stress and this is what
I'm talking about we live in a world
with a lot of chronic stress chronic
stress actually is very very dangerous
for your overall health and it makes it
hard to actually focus on the things to
um do weight loss so in addition to
raising your blood pressure which is
what stress does in addition to altering
your mental health so you're like
totally stressed out all the time can
even be depressed chronic stress has
been shown to cause weight gain not
weight loss let me repeat that chronic
stress with cortisol all right causes
weight gain makes it harder to lose
weight lot of reasons for this um I
don't have time to go into all the
hormone physiology about it but one
thing is clear when you are super
stressed it's easier to overeat it's
easier to choose unhealthy Foods uh
easier uh and that all that can cause
you to gain weight ah I'm so stressed
out I can't work out today all right you
can undo a lot of these other steps if
you're constantly stressed I don't have
a quick fix for you in terms of reducing
your stress that's very individual but I
can tell you there are some things that
can be useful first starts with just
breathing all right breathing can
actually help you relax and can help you
lower your blood pressure you know what
how to do this slow down your breathing
and you can control your breathing by
breathing in through your
nose hold it and then breathe out
through your
mouth all right if that sounds earthy
crunchy let me tell you there's some
real science behind it because when you
breae in through your nose you got sign
is Right breathing in your nose actually
helps your body generate nitric oxide
this is the signaling molecule won the
Nobel Prize um the discoverer worked on
who worked on it won the Nobel Prize my
my friend and colleague Dr Lou ignarro
um actually breathing through your
nose causes nitric oxide to be generated
in your body and nitric oxide relaxes
your blood vessels and you start to calm
immediately all right that's why when
people tell you to meditate take you
know take a moment and
breathe breathe out through your
mouth you don't want to actually breathe
out through your nose after you do that
because you'll you'll snort out all the
nitric oxide breathe in the nitric oxide
gets built up breathe out the air comes
out the carbon dioxide comes out from
your lungs but you're retaining the
nitric oxide that relaxes you trust me
it actually works hey there check this
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video walking actually and or exercising
also is really really uh good way to
counter stress and to relax you as well
listening to music is also a way of
actually lowering stress now what kind
of music listen um try some classical
music I know not classical music isn't
everybody's bag of tea um but classical
music has been shown to actually be much
more relaxing than let's say rock music
all right and this has been studied in
the lab actually when you actually take
lab animals and you expose them to
classical music versus rock music or
popular music the classical music
Animals always have a more chill
hormonal system so if you don't like
classical music you know uh try putting
some on your playlist and see uh what
type you like there's so many different
kinds or if you have music that just
calms you whether it's Jazz instrumental
or maybe a song that um is calming for
you put that on too or a singer whose
voice is really calming that actually
can help you lower stress as well that's
a really good easy thing to do music all
right um if you have a hobby and a lot
of people don't have hobbies and this a
whole other conversation about quality
of life and Longevity but getting a
hobby is a really important thing um if
you find a hobby you're really
interested in and you feel kind of
stressed out just go right over to your
hobby and do it that also lowers stress
um another way to lower stress is if you
have an animal all right pet dog pet cat
all right they're kind of f cuddly um
and give you a a very meaningful uh
lowering of blood pressure and helps you
chill out if you are feeling stressed
all right if you look into a dog's eyes
and gaze into their eyes it's actually
quite calming all right and I think the
dog knows that um same thing as a cat if
you press the cat if you pat a cat all
right stroke a cat and it starts purring
it feels relaxed and chill actually
makes you feel chilled as well having a
pet has been shown to lower chronic
stress so that's another little
little trick you might actually want to
consider doing um having a pet if you
don't have one and if you have one use
your pet all right that's a good way to
lower stress as well again if you want
to actually push the envelope you know
really get a little bit more weight loss
going on maybe you haven't put enough uh
focus on managing your chronic stress
I'm just telling you it's very
individual because everyone's stress is
different and everybody responds to
lowering stress in different ways but
this is something that you can do oh one
last thing I'll tell you humor it turns
out that having a good laugh you know
comedy club or listening to a podcast by
a comedian um that can actually help you
lower stress as well so again these are
I'm just trying to give you some really
different types of simple ways to
actually lower your stress all right now
the seventh way I'm telling you uh in
this video of how to actually push the
envelope to lose a little bit more
weight if you're having difficulty
getting rid of that stubborn body fat is
get some good quality sleep sleep sleep
okay Z's and sleeping is key not only
for over all Health but it actually
helps your hormones helps your
metabolism uh helps your gut health all
right all those things are helped by
good quality of sleep now if you you
know how important this is if you've
ever experienced jet lag you know you
fly one Coast to the next Coast or you
fly internationally and you come back
right what happens is your body is on a
different time time zone and you're
going to have insomnia it's going to be
either harder for you to sleep get to
sleep at a certain time or it's going to
be more difficult for you to wake up
because your body's not adjusted yet or
if you ever stayed up all night take it
for me as a doctor who went through
training I had so many all nighters I
had to pull during my medical training
and during medical school it's not funny
all right you stay up all night you are
freaking white the next day I mean you
are like useless and that's not good all
right you feel bad the next day because
your system is out of whack all right
you don't get good quality sleep uh your
your metabolism is out of whack your
health really suffers and this applies
to weight loss as well and I want to
tell you why if you want to lose weight
you want to actually have good quality
sleep now why is this because sleep
actually does a lot for your body fat
and Metabolism it turns out that when we
are sleeping deeply and I'm talking good
quality deep sleep that's the where you
drink dream dreaming type of sleep REM
sleep all right that's the time that our
body is switching on to that fat burning
motor I told you the Ferrari shifting
gears during that fasting period when
you're actually in deep dreaming sleep
that's when our metabolism is geared to
burn away the most amount of body fat
all right deep good quality sleep Burns
away body fat when you sleeping you're
actually losing fat not exercising
sleeping actually does it exercise does
it too but but sleeping does it as well
now again remember I told you when
you're awake all right and this is
what's happen when you're pulling an all
nighter uh your metabolism is geared
towards adding calories into your system
to store that energy all right uh and
people who pull NS you know like you're
you're snacking all night long you order
that pizza you know people drink things
or drinking all night long whatever it
is you're doing that's that is having
you stay up all night long all right I
can think of all the things that people
do that are not good besides eating junk
food having energy drinks drinking sodas
if they're staying up all night long or
partying it all night long this is going
to screw up your uh metabolism your body
is not going to be burning down uh extra
body fat and what you want to do is to
get into that sleep mode when you're
sleeping your body shifts gears no more
intake of energy we're going to start
burning down energy you shift it like a
race car like a Ferrari into fat burning
mode all right and when you're burn
burning fat the first place it draw them
is your harmful visceral fat the fat in
the tube of your gut which is helpful
for your health and then you'll be
losing more weight all right so this is
actually how to actually really get good
quality sleep you want to really make
sure you're optimizing all of these
parameters that can help you get good
quality sleep by the way um sleeping
requires you to have little preparation
so that's why you know most people don't
just kind of run until they're out of
fuel like out of gas and and then just
crash on the bed if you're coming back
from a trip you might do that all right
if you had like a really really busy day
you might do that oh man I'm just going
to crash but I can tell you that it's
helpful for Sleep hygiene all right
sleep hygiene is preparing for bed just
like like oral hygiene you're brushing
your teeth there's a preparation for
that as well right put the toothpaste on
brush your teeth this way and that way
and you know scrape the tongue get the
floss going all that kind of stuff same
thing for sleep all right by preparing
to sleep if you want a good quality
sleep have a pattern you know getting
your PJs if you sleep with PJs you know
um have a pattern of getting into bed
what are you going to do you going to
read um that's good I strongly suggest
that you don't read on a screen in fact
it's better to put your phone away
screen time couple of hours before you
go to bed as part of your good sleep
hygiene if you really want to lose
weight stop looking at the screen
because it's got blue light that blue
light if you to have it within a couple
of hours of going to bed it's going to
keep you from getting it's going to
impact your brain in a way that's going
to keep you from getting good quality
sleep so if you want to actually
optimize your sleep as part of your
sleep hygiene couple hours before you
get to bed all right check your email or
do whatever you need to do and put it
away someplace all right put it lock it
away someplace or put it in this charger
then go to bed do not bring your device
to bed with you now look it's a easier
set than done I I know I sometimes bring
my device to bed uh that's not good all
right so I'm just giving you what would
be the ideal thing to do but turn off
that blue light get good quality sleep
don't eat before bedtime eating before
bedtime not only cuts into your fat
burning time it also interferes with
your good quality sleep and obviously
don't drink caffeine if you if you want
to get good quality sleep don't drink
caffeine is going to keep you up I'm not
talking about like the Red Bulls I'm
talking about coffee or even tea some
people are more sensitive than others
but don't drink it after six o'clock or
whatever don't put any more caffeine
into your body um and then you'll
actually get better sleep also don't
drink alcohol before bedtime alcohol
also disrupts your fat burning and also
alcohol also loads calories in your
system which is not what you want to do
and alcohol also disrupts your sleep as
well all right okay by the way one other
thing I want to tell you about that
could be disturbing a good quality sleep
is if you have sleep apnea so if your
bed part part tells you heyy you're
really snoring a lot you might have
sleep apnea and sleep apnea is a
situation where a lot of people have it
you've got a little extra tissue a
little extra fat fatty tissue actually
in the back of your throat so when
you're sleeping and you're really
relaxed that fat tissue in the back of
your throat also relaxes it sags and it
Blocks Your Airway you know you're
sleeping it's blocking your way you
snort you snore you get up all of a
sudden you're not really sleeping all
night night long if you think you have
sleep apnea snoring is a clue that you
do you need tell your doctor and your
doctor May refer you to a sleep
specialist who can do a sleep study to
prove what your breathing is like at
night all right that could be really
important part of what they do in a
sleep lab so basically you bring a small
overnight bag and you go into a lab
where they've got a bed not exactly the
risk hotel but it's a place where you
can study it's comfortable enough and
you go to bed they put on that can
actually monitor your sleeping and your
movements to see if you actually have
too much tissue in the back of your
throat as well okay we covered a lot of
material in this video so let me just
recap it for you here are seven things
that you might want to consider doing if
you want to push your body to lose more
stubborn body fat number one cut out all
extra processed foods number two extend
that period of your natural intermittent
fasting around bedtime all right uh
that's the night before after dinner and
the morning of after you get up number
three cut down your meal size every
single meal number four avoid sodas of
any kind regular in diet number five get
moving all right get on an exercise plan
when you have it's physically active
when you're exercising you're burning
down extra calories that's how you can
actually lose a little more weight
number six lower your stress lowering
that stress put your body in the right
mode for hormonal mode to be able to
lose lose weight as opposed to gain
weight all right you want to lose weight
you want to lower that stress so good
for other aspects of your health as well
lots of little tips I gave you on how
you can do that including breathing and
then number seven is actually get better
quality sleep sleeping is key for
burning down fat maybe counterintuitive
but it actually is what actually happens
so you want to get as good quality sleep
as possible um and you'll be uh better
for it the next day anyway okay hope you
learned something new from this video
thanks very much for watching and I will
see you on the next video Dr Lee
out 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