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Language: en
today I'm going to talk about 10 causes
of insulin resistance that can lead to
weight gain and what you can do about it
and these 10 causes are number one
sedentary lifestyle number two a family
history of diabetes number three older
age specifically about older than 45 or
so number four excess viseral fat in
your belly number five overeating
especially carbohydrates
number six medications like steroids
number seven eating lots of ultra
processed foods number eight lack of
fiber in your diet number nine drinking
sodas lots of sodas regular or Diet
number 10 sleep problems specifically
sleep apnea all right these are the 10
causes that can cause insulin resistance
and let's go ahead and start to dive in
and unpack each one of them all right
are you ready let's do it first we're
going to talk about what is insulin
resistance all right what is it insulin
resistance is a condition in which your
body does not respond properly to the
hormone insulin insulin is a hormone a
protein that's made by your pancreas
it's an organ in your belly it's located
on the left side of your body okay um
and Insulin has an incredibly important
job for your
metabolism it helps to draw in blood
glucose from the food that you eat all
right blood glucose is the fuel that
comes from the food so when we eat food
we're filling up our gas tank we're
adding fuel to our systems and Insulin
actually helps to draw that uh fuel from
our bloodstream because we're eating it
going to our stomach the fuel is getting
absorbed to our blood and Insulin draws
it in to our muscles uh stores the extra
energy into our fat and also bring some
to our liver as well all right
absolutely critical role for healthy
metabolism give you enough energy all
right now insulin resistance occurs when
your body doesn't respond in the right
way to insulin meaning you can make
insulin but guess what your body's not
responding to it so it's not able to
insulin is not able to draw that blood
sugar in and guess what happens at that
point well your body's going to make
more insulin to try to compensate for it
it just thinks M insulin is not working
uh let me just make some more to bring
in more blood glucose doesn't work so
you make more insulin basically just
goes up up up up up and guess what the
blood glucose isn't being drawn properly
into your tissues and your cells so it
builds up in your blood so when you hear
about blood glucose levels Rising like a
tide okay um going up up up up up that's
actually what might be happening is that
you have insulin resistance all right so
blood sugar runs high insulin will also
start to build up because your pancreas
is making more more more and more trying
to actually get some glucose in and
you're not yet you're not getting enough
energy into your cells all right you're
not getting enough fuel in your cells
this is the setup insulin resistance for
metabolic disaster okay and in fact it
is one of the core things that happens
core problems that happens in something
called metabolic syndrome and which will
lead eventually to type 2 diabetes right
this is kind of like a problem a
metabolic problem of Epic Proportions uh
in the modern world now let's define
some of these things metabolic syndrome
is when you have high blood sugar high
blood pressure high blood cholesterol
your lipids are really really high you
know when you go to the doctor and you
get your lipids
measured they tell you about your
cholesterol the HDL LDL well here your
cholesterol is just goes really high and
the fourth um sign of metabolic syndrome
is an expanding waistline now why does
that actually happen well our waist is
actually just um the circumference a
circle of the tube of our body right so
you just think about pulling up your
pants right then you're going to put a
belt around it you're basically putting
it right around this circle and there
can be harmful extra body fat that
builds up inside the center of the
circle when you actually have extra fat
building up guess what that fat inside
the tube of your body stretches out the
tube and your waistline expands all
right you got to loosen up belt uh hole
right so that's basically metabolic
syndrome high blood sugar high blood
pressure high blood cholesterol and an
expanding waistline okay now uh by the
way one thing about expanding uh
visceral fat in in the tube of your body
but as visceral fat expands it becomes
inflammatory and that is dangerous all
by itself all right and that
inflammation further derails your
metabolism so the good news is that
metabolic syndrome I was just describing
can re be reversed and I'll give you
some tips on how to actually uh do it
but first we're going to actually take a
look at some of the other causes of
insulin resistance right so that's
actually a little bit back for you so
let's go ahead and dive in and look at
each of these causes of insulin
resistance the first cause of insulin
resistance is living a sedentary
lifestyle sedentary actually just means
sitting around all right and we and not
moving now we know sitting around isn't
good we used to call it in the old
school days not don't be a couch potato
and the idea is you know some
middle-aged guy sitting back uh on a
couch you know with his with a pot belly
watching the television right well
people don't do that anymore most people
are actually sitting all day long even
if you're you know in otherwise good
shape all right uh because we got
screens that we're all staring at now
right and uh but the the problem of this
is that even even when you're like
actively working on a laptop or on a
phone you're sitting down a lot it put
you at risk for insulin resistance all
right so and and by the way people are
working and they're on hours they're
working late at night you know you wind
up sitting a lot more than you might
suspect think about it go to the beach
these days and you know people used to
lay lay in the beach and they get up and
they go swimming or uh they go play
volleyball or something else right now
people are just laying down and when
when I sit up they're scrolling on their
phones all right so even when you're
actually outside a lot of times people
are actually on their phones but
definitely indoors there's a lot of
sitting going on people working at their
computer now I'm even sometimes guilty
of doing this because well I got to sit
a lot all right if you are somebody who
spends a lot of time uh sitting on your
butt all right sitting down and look uh
it might be just it's not because you're
lazy it's because you might be working
really hard it's time to get on your
feet and become Physically Active all
right the sedentary lifestyle okay is
linked to insulin resistance we know
this for a fact if you're sitting all
the time you're at higher risk of
actually developing insulin resistance
now why is this well one thing is that
you're not burning calories when you're
actually sitting down not as quickly
anyway um you're burning some but not a
lot and this means that if you're having
a normal meal all right um uh for your
body size but you're just sitting all
you know most of the day and you're not
burning off those calories as quickly as
you should right what's going to happen
is that you've taken more in you haven't
burned it um that fuel that you've taken
in through your eating your food has to
be stored in your fuel tank which is
your body fat so if you're not burning
it down and you're just taking it in
you're going to build up your body fat
and you're going to gain weight all
right and you're going to grow extra
body fat as well extra fuel tags
remember I told you when it's visceral
fat growing it actually becomes harmful
and eventually this is going to cause
inflammation and that inflammation will
disrupt hormones that are critical for
your metabolism so one of the things I
want to talk about is why normal fat is
really good because Normal healthy
levels of fat make a hormone called
adipo nectin all right adipo nectin
adipo is really referring to Fat a
dianon is one of fat one of the fat
hormones and the reason a diine is
important is that a dipine made by your
Healthy good body fat Works in
conjunction and collaboration with
insulin a dipine nectin makes insulin
work better it's critical for insulin
sensitivity all right but it's made by
body fat but if you have too much body
fat and you get inflamed fat right uh
that derails the production of a dionin
which then derails insulin so think
about it um if you ever into a symphony
right you've got all these instruments
playing and you've got a conductor you
know with his uh batons conducting the
symphony and and everything is being
orchestrated in a way now imagine that
instead of the instruments are actually
hormones that are all collaborating and
playing the tune of your
metabolism one of the loudest hormones
the loudest instrument in the symphony
is going to be the horn right so think
about a horn and you've got the symphony
playing a horn is really really loud and
this is a dipine a dip antin is one of
the most important hormones in the body
and if you measure all the hormones in
in your blood you'll find that a dipine
nectin is 1,000 Times Higher in its
levels than any other hormone in your
body 1,000 times that's how important it
is right so this comes from um body fat
makes it um to collaborate with insulin
good body fat all right so this this is
critical for for insulin sensitivity at
dip anting but if you actually have
inflamed fat too much fat all right and
it's inflamed causing a a basically
chaos inside your fat that disrupts your
Fat's ability to create ainec to
collaborate with the insulin and when
ainec gets derailed insulin doesn't work
and then you actually have insulin
resistance all right so this is actually
one of the reasons why sedentary
lifestyle where you're eating normally
but you're not burning up the calories
builds up builds up body fat and then
the body fat becomes inflamed all right
and that inflammation disrupts a dip in
nective it it's a complicated mechanism
but it makes sense let's go back to the
symphony example now you know if you've
ever heard of symphony like playing
Beethoven's Fifth right it's like a
really classic famous composition uh by
Beethoven uh it is wonderfully conducted
by the by the or St like so the Horn's
going to play at some point and again
the horn being a dip utin now imagine
what happens with inflammation this is
like having a gang of
thugs break their way into the uh
concert hall and now they're rushing the
stage and they're kicking over the
chairs and the music stands and the
instruments all right now that that's
the same as inflammation coming into
your fat basically disrupting the entire
orchestration of your horm hormones and
basically ah there's a the Horn's making
a loud noise that's the adip and that
gets kicked over too and now guess what
happens horn doesn't play right that's
what actually happens when you actually
have inflammation it derails the tip
ative so hope that actually makes some
sense to you all right so what's the
solution uh to uh this problem uh of
sedentary lifestyle easy get on your
feet all right if you're sitting at your
desk all day here's what you do take a
20-minute break every couple of hours
every few hours and go out for a walk
stretch too all right and make do
something that makes your body move burn
some calories by the way uh and this is
something that I was surprised when I
discovered this is that fidgeting also
burns calories you know fidgeting that
tap tap tap of the of your foot or
you're going up and down with your knee
kind of annoying sometimes that actually
burns calories now I'm not saying that
you should fidget what I'm saying is
that you should move get your body to
move all right play some music if you
got to move while you're in the chair
but it's good to get up and actually go
and take a walk now obviously having an
exercise program an exercise plan is
good but you don't actually have to make
it complicated and you don't have to
make it expensive you don't need a gym
you don't need a trainer you don't need
to have expensive equipment so if you if
you want to kind of get off a sedentary
lifestyle go for an extended walk as
long as you can walk okay you're good
and do it for like like 30 minutes all
right after dinner sometime just make
sure you're walking fast enough where
like you know you're really doing some
cardio and you're getting your heart
rate up and the way to do that is to do
kind of walk quickly so that it's not
easy to carry on a whole conversation
that's kind of like a little tip on how
to do it now sometimes it's a lot better
and a lot easier to walk with a friend
or a family member so you know you can
talk if you want just keep moving now
you can ride a bike that's another great
way to actually get your heart rate up
and to burn calories uh here's one of my
favorite it's it's really good is
swimming all right swimming is good
because no matter what age you are uh
swimming actually lets you float in the
water and takes all the weight of the
rest of your body off of your joints and
while you're still working your muscles
and so it actually is a great way to get
toned you can lift weights all right
just make sure that you're doing it
safely and you can do other things too
even fun things like B room dancing I
know people that actually love ballroom
dancing that is a great way to actually
get in shape so anything that burns fuel
in the body that's burning calories from
your body fat and that actually counters
uh being uh living a sedentary lifestyle
right so you're not no longer a couch
potato by the way this is going to slim
down uh your weight uh your excess body
fat and it's going to restore lower
inflammation and therefore restore a
dicton function all right and this will
help to reverse insulin resistance so
that is the first problem that we're
actually going to talk about a second
cause of insulin resistance is a family
history of type two diabetes Now why
does this happen well insulin resistance
is clearly related to Lifestyle factors
right um but it turns out the genetics
can play a role too so if you have a
family member mother father brother
sister grandparents all right that had
that has has had metabolic syndrome
pre-diabetes all right there's a higher
chance that they themselves are going to
actually go on to develop type two
diabetes and based on the genetics um
they may actually have insulin
resistance and based on the genetics you
might get insulin resistance as well now
I'm not going to do a deep dive into the
genetics of insulin resistance it's
actually a pretty complicated story but
what I will tell you uh is that and you
got to trust me on this that there have
been researchers that conducted a type
of uh research study called called um uh
genome wine Association studies genome
wide so you take a look at all the human
genes and you look at big populations
and you sequence the PO the populations
genes and then you try to figure out
like what are the links that tie things
together what are the common things you
can look it up on Google if you want to
learn more about it
genomewide Association studies GW it's a
research tool all right but it's been
shown doing this genomewide Associated
study that there there are at least a
dozen genes that you can inherent from
your parents that are linked to a higher
risk of insulin resistance so genetics
do play a role all right and by the way
I just prove it to you that this is
known some of these genes have tongue
twister names like PPG or
klf14 or IRS number one or fto or TM M1
163 so on and so forth so you don't have
to remember any of that stuff just leave
it for scientists people like me like we
have to dive into that stuff and make
some sense out of it but the point is
that genetics from your parents can if
they if they have instant resistance
could be passed down to you 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 now a study from the
University of Michigan recently identif
I looked at 402,000 people from Europe
all right and the people all came from
this gigantic database called the UK
biobank it's one of the most important
databases uh in real populations real
life populations U for health and
disease all kinds of things you can mind
from it and the researchers found more
than 350 genetic points in the human
genome okay that's our genetic code that
are linked to insulin resistance let me
say that again so in our genome all
right 30,000 genes there are 350 genetic
points that are connected to insulin
resistance so clearly genetics can play
a role we know we don't understand when
we don't even know what all these genes
are but suffice it to say that having a
family history of type two diabetes
which is attached to insulin resistance
if your mom or dad or other close family
member had insulin resistance you could
be at high risk too all right now what's
the association obviously you can't do
anything about the genes you've
inherited from your parents so a lot of
people just throw up their hands and
said that's nothing I can do not my
fault my parents fault all right but
that would be the wrong move the
opposite in fact is true if you have a
family history of insulin resistance or
type 2 diabetes you can take some
concrete steps to protect yourself from
developing it right so genes are one
thing right uh the environment and
lifestyle actually is what makes those
genes um either send you down the wrong
path or basically an unfulfilled Destiny
all right so here are some of the steps
that you can do if you have a genetic
background family history of insulin
resistance or diabetes here's one thing
you can do uh don't overeat limit your
calories so you don't build up extra
body fat all right that's one thing you
could do another thing you could do is
start an exercise program to burn down
more fuel all right and keep your
adipine nectin and uh and other hormones
that are related to insulin uh working
properly so you don't have insulin
resistance you have good insulin
sensitivity third thing you can do is
stop eating Ultra processed foods Ultra
processed foods things in a box things
in a bag things in a can all right made
by a factory with a lot of additives in
it artificial uh preservatives and
artificial flavoring and coloring and
preservatives and even sweeteners all
these things and stabilizers all these
things you look on the ingredient label
you can instantly spot something that's
Ultra processed food guess what it's
been studied now that ultr processed
food damages the gut microbiome that's
your Healthy gut bacteria that defends
your health and that gut bacteria which
can be damaged by eating Ultra processed
food so don't cut it down or cut it out
but the gut microbiome actually helps
your body become insulin sensitive so if
you uh avoid cut down or cut out the
foods the ultra processed foods that can
damage your gut microbiome you're
protecting your body's own ability for
to have insulin sensitivity all right
you can also eat more dietary fiber
we're going to talk about that in just a
little bit so basically there even if if
you have the genetics for insulin
resistance all right there are lots of
steps you can take to counter it um to
be able to limit your risk all right the
third things that can actually increase
your risk for insulin resistance I
mentioned older age specifically like if
you're 40 45 and above you're at higher
risk um now look getting older means a
lot of things when it comes to your
health and people tend to gain weight
people tend to have extra body fat they
that that set you up to get to metabolic
syndrome and a lot of people who are
older wind up falling into that category
older people also tend to be a little
bit less physically active than they
were when they were younger for all
sorts of reasons right you might have
bone or joint problems makes it harder
to exercise on a regular basis or even
to get around I mean people get older
they really wind up developing
osteoarthritis Etc um older people can
also get chronic illnesses and these
chronic illnesses can some of them can
actually influence your insulin
sensitivity and make you more insulin
resistant as well um you could be taking
medicines that can actually cause
insulant resistance and we're going to
talk about that in a second as well um
and aging itself um can affect the
pancreas now remember the pancreas makes
the insulin so one thing is insulin
resistance is that you know you're not
able to be uh sensitive to what insulin
is trying to do to draw the glucose and
the blood sugar into your cells but as
you get older your pancreas just doesn't
make insulin as well as it used to and
so now even the insulin isn't being
pumped out in the normal way as you get
older now um I I said a little bit
earlier I think you heard me talk about
this insulin actually uh brings in along
with that dip inct and takes the blood
sugar and brings it into your muscle
stores the extra away in your body fat
as a fuel tank and also bring some to
your liver so think about age like an
older car so our body as it gets older
is like a car as it gets older compared
to the new car when you that like the
car when you bought it new all right
after many years decades when it comes
to your body all right um things are
more likely to happen to the function of
the car just like things are more likely
to happen to the function of your body
become less efficient right an older car
maybe doesn't get as good gas mileage U
tires wear down your brake pedals are
down right so basically car function
wears down with age and our B's
efficiency also wears down and so this
was one of the other reasons why age is
a risk and so insulin resistance tends
to be more common in people who are
older because of all those reasons all
right now so what do you do about it
what do you do you can't turn the clock
back you can't have a negative birthday
at least not yet all right but what you
can do do is go to your doctor for an
annual physical exam and get your blood
draw and in your blood drop uh your
doctor should be measuring blood glucose
and looking at other parameters of
metabolism including your blood lipids
right and in your doctor's office you're
going to have your you're going to be
weighed and you're going to actually
have your um your blood pressure checked
so you can check to see if you've got
metabolic syndrome as well but at that
point because
so many things can cause insulin
resistance as you get older have that
conversation with your doctor hey do do
you think I'm insulin resistant and what
can I do about it and the reason I'm not
kind of giving you a black and white
answer here is because there's so many
causes of insulin resistance um it's
better to actually talk to a trained
healthc care professional your doctor
that can help work with you to figure it
out okay now obviously I've told you
some of the basic things you can do like
exercise um you know get in a stay in
motion don't live a sedentary lifestyle
all right and of course there's other
complicated medical tests that might
need to be run to C of other health
conditions um and and even like
measuring your insulin level all right
so that's what you should actually do if
you have a family history is to see your
doctor and get checked out and work with
them your doctor to um work with him or
her to be able to uh check out whether
or not you have insulin resistance all
right and by the way there's tests like
glucose tolerance tests that can
actually check that out so we can
measure it all right and and also having
a wearable could actually give you a
sense of your blood sugars are
continuously high as well so this is
stuff that you can actually do so that
you can get armed and team up with
people that can help you uh counter if
you have insulin resistance all right
the fourth cause of insulin resistance
is excess visceral fat in your belly now
I talked about this you a few minutes
ago right you're eating food uh the food
is your fuel uh the fuel needs to be uh
stored away insulin comes out and you
have a normal insulin resistance that P
um insulin along with the dip inck and
pull the blood sugar into your muscles
so you can actually have strength and
energy it puts any extra away in your
fat cells it's like a fuel tank in a
card you're filling up the gas tank and
also put some in your liver as well okay
now if you actually have
excess growing this rock fact because
you're not burning it down because
you're Couch Potato you're sedentary um
uh or if you're not moving enough well
listen the Fat's going to build up right
you're eating regular amounts for an
active person but you're not that active
so you're more in and less out right
they talk about calories in calories out
I I don't like to refer to that but but
think about fuel that you're putting
into the tank but you're not actually
burning it off and then you're just
putting more fuel in there you're going
to top off your your tank and then the
fuel can spill out become a problem so
um one of the reasons that visceral fat
actually can be um a problem is that it
builds up in your belly and becomes
inflamed so I want to explain a little
bit more about um the differences
between visceral fat uh which is a kind
of white fat and another kind of fat
that can be useful for you that that can
allow you to burn down extra body fat so
the solution to have having too much fat
burn it down so I'm going to tell you
how to do this your body contains two
major types of fat there's white fat and
there's Brown fat just like if you went
to you know to a paint store there's two
different colors of paint white paint
and brown paint same deal when it comes
to your body fat now there's some other
colors as well but these are the two
main categories now white fat and brown
fat are both good types of fats Brown
fats is always good all right I'm going
to tell you why but white fat actually
you know gives your body sculpture it
shapes your body it's a cushion keeps
you warm that white fat also um produces
the dipine and those other hormones
really really important and helps to
regulate your appetite so here's what it
is white fat uh uh is good fat normally
until you have too much of it so where
do you find white fat well white fat can
be in two locations um when you can see
and when you can't white fat could be
one type is called
subcutaneous subcutaneous sub under
cutaneous skin so one thing is one type
of white fat is just stuff under the
skin now you can see that that's the fat
under your arm under your chin that's a
fat that dangles off to your side the
muffin top that's a fat in your thighs
it's the fat in your butt that's usually
the fat that you don't like to see right
it's sort of like a vanity thing like
you but you notice it right away so you
can see that kind of white fat
that's one type of white fat one type of
white fat the other type of white fat is
visceral fat and you can't see it
directly like you can subcutaneous fat
Under the Skin fat visceral fat is found
in the tube of the body remember we
talked about your body's a tube and
there's visceral fat around your guts
that's what viscera means gut and
basically as you grow visceral fat the
fat basically grows expands expands and
starts to wrap like a baseball glove
around your organs and as it expand is
going to stretch out your the tube and
now your waist size is going to increase
now remember I told you that expanding
waist size is one of the signs of
metabolic syndrome all right
pre-diabetes all right and that's
usually accompanying insulin problems in
insulin sensitivity all right insulin
resistance and by the way how does this
happen well you're stretching out the
tube there's more fat more fat becomes
inflamed when there's too much fat
visceral fat specifically and then a
dionan gets derailed and a dionan works
with insulin to be able to have that
sensitivity so you can actually draw in
blood glucose so when you have excess
too much excess visceral fat one of the
one of the things you're going to suffer
from is insulin resistance all right now
those are that's white fat Brown fat is
different it's not wiggly jiggly or
lumpy bumpy like white fat is in fact
Brown fat is not even Under the Skin it
uh it's it's actually close to the Bone
it's around your neck uh it sits on top
of the muscles it's a little bit under
your breast bone it's between your
shoulder blades um and this brown fat is
a very very special type of fat because
it can actually fire up like a space
heater or like the top of your gas range
in your kitchen on your stove top all
right you can fire up generate heat
that's a process called
thermogenesis and and by firing it up
it's got to get energy from someplace so
what does it do it it steals the energy
from your excess white fat so Brown fat
will burn down white fat when it's
turned on and you can turn it on in
different ways with cold temperature
like that cold plunge thing those
actually work U Brown fat actually also
uh can be fired up by your gut
microbiome and there's all kinds of
foods that can fire up your brown fat
when your brown fat is fired up all
right think about that gas range click
click click whoosh you get the flame
it's drawing the the fuel someplace to
maintain the flame the flame in fat is
called thermogenesis Brown fat does it
and it and it draws the fuel from your
visceral white fat so Brown fat is good
fat to burn down white fat which can be
bad fat when there's too much of it that
is a key thing so You' got too much
visceral fat that can be causing insulin
resistance well then you want to trigger
your brown fat to actually conduct with
thermogenesis all right so how do you
know you've got too much visceral fat um
uh well uh you measure your belt size if
you basically been buying bigger and
bigger pants and your belts always a
little bit tight you probably got a lot
of visceral fat and if you want to
actually really measure your viseral fat
you can do it all right so waistline is
a super easy way of doing with clothing
you can actually go take a dexa scan all
right uh this is actually a special kind
of metabolic body composition scan and
it can actually show you exactly how
much visceral fat you have compared to
muscle and bone and subitaneous fat but
that's not something that most people do
most doctors don't have a dexa scanner
I'm just telling you that we can
actually do it the poor man is the worst
way of doing it just look at your belt
size waist size are you has it been
expanding well if it is if it feels
tight uh your belt feels tight your old
pants feel tight uh you know cuz your
pant size seems to be change changing
that's that's your waist circumference
maybe it's because you got extra body
fat so maybe it's time then to actually
burn down the visceral fat excess fat
now I wrote all about this in my book
Eat to beat your diet which I have right
here you haven't gotten
it check it out there's a whole chapter
here about Brown fat uh and how to turn
on Brown fat to activate thermogenesis
to be able to burn down that extra
harmful visceral fat lowers inflammation
gets a dipod nective working and now
you've actually kind of started to
address reversing insulin resistance so
um uh so basically that's what you would
actually want to do now you can turn on
that brown fat you can also cut down the
amount of calories that you're eating so
you eat less don't overeat cut down your
carbs which are also a source of sugar
get in motion as I said earlier exercise
do it three or four times a week at
least get your heart rate up kind of
cardio style really great for burning
down extra body fat and then what you
can do if you want to burn down more
body fat you can extend your period of
intermittent fasting what do I mean by
that I'm talking about um extending the
time you don't eat around bedtime now
when you're sleeping you're not eating
and when you're not eating that's called
fasting so every day we are
intermittently fasting because we are
intermittently falling asleep right so
when you're not when you're falling
asleep you're not eating when you're not
eating it's called fasting so every
night we are fasting all right so if you
sleep for eight hours like from 11
o'clock at night to 7 in the morning
because you should sleep 7 to eight
hours we know from research that's a
healthy amount of sleep but let's say
that you are sleeping for from SE 11: to
7: that's 8 hours during that period of
time you're fasting when you're fasting
your metabolism shifts gears like in a
race car like your body's like a Ferrari
when you're fasting it'll shift gears
away from storing fat energy into fat
all right which happens during the day
when your body your metabolism knows
that there's more food coming it wants
to focus on storing the energy right
basically back in the day like in the
caveman days we didn't know when we're
going to get our next meal so when we
were um around prowling around looking
for food our metabolism evolved to be
focused when we're during our eating
window during the day to be able to
focus on storing fuel okay from a
selfish perspective but when we're
sleeping our body flips and shifts gears
all right uh to from storing fat to
burning fat so when you're sleeping your
metabolism shifts gears and now you're
burning down your excess viscol white
fat burning down the fuel that's right
you heard me correct when you're
sleeping you're you're burning your fat
you're losing weight all right that's a
really really important concept people
used to think I'm not exercising I'm not
going to be losing any weight I'm not
burning any calories when you're
sleeping your body's hardwired to
actually be able to lose extra body fat
so that's a really really good thing now
most people um are sleeping like I said
s to eight hours like 11 o' to 7 o'cl if
you want to extend your fasting time
you're going to burn down more harmful
visal fat so how do you do that well
let's start with the night before after
dinner when you put your dishes away
that's it no more food for the rest of
the night that means no midnight snack
no late dessert no Munchies that you're
taking with you dishes in the sink and
that's it you're done right okay for
eating now what that does is that puts
your body in the fasting mode sooner
because you're not eating anything your
body's sensing are you going to eat some
popcorn or what tree nuts or whatever
nope you're not so let's say you eat
dinner at 700 and you're done at 8 okay
most people eat about an hour uh and
then you put your dishes in the sink and
now that's it okay you're going to go
bed you're going to go to bed at 11: but
from 8 to 11 you're not eating anything
you pretty soon your body's going to
figure out oh No More Foods coming and
let's shift gears and now you're going
to gain those extra three hours extra
hours between dinner and bedtime into
fat burning mode so that's one way
extending your fat burning period that's
one way of extending your intermittent
fasting window period the other thing
you do when you get up in the morning on
the other end of the equation right so
you've been fasting after dinner then
you're fasting when you're sleeping
you're burning fat the whole time all
right and then when you get up in the
morning don't do what your mom told uh
you to do what my mom told me to do
hurry up get down to the kitchen eat
some breakfast and get in the school bu
so you're not late for school and then
uh you're going to need some energy in
order to be able to to to to learn right
well we're adults we don't need to
follow that kind of a pattern and in
fact when you get up in the morning say
you get up at 7:00 all right um and if
you actually take your time getting
ready brush your teeth take a shower get
dressed all right and then rather than
go straight to the kitchen table and
start eating go for a little walk go
outside get some fresh air go for some
stretching all right um do some
meditation open a book like this is some
I'll do this sometimes I'll flip a book
that I'm reading I'll read a few pages
all right or even check your email all
right whatever it is what you can do is
at least take take an hour after you get
up all right and then you'll actually
before you eat and now you have extended
your fasting window let's let's let's do
the math 11:00 to 7:00 that is your
sleeping time 8 hours 8:00 to 11:00 you
gain 3 hours the night before by not
eating anything after dinner it's 3 + 8
that's 11 11 now remember I told you get
up in the morning and wait to eat wait
for an hour before you actually eat
anything so now it's 11 + 1 that's 12
hours I just told you a really super
simple way extend your fasting window
your intermittent fasting window where
which is when your body burns down body
fat and that math which I added up to 12
hours think about it 12 hours is half of
the day half of 2 hours a day now you
spent half of your life Your Existence
okay uh uh on a 24-hour cycle burning
down harmful extra visceral fat that's
actually something that you can actually
do um if you actually have too much fat
visal fat um and uh and you wanted to
burn it down all right so there's some
other fine points to it don't overeat
and choose the right Foods we'll talk
all about that but I just gave you an
overview of how to actually handle extra
visceral fat wastelands expanding H well
do what I just said that'll actually you
get you in the path towards success all
right now the fifth uh thing that can
actually cause it some resistance all
right are you ready for it it's
overeating for the obvious reasons we've
gone over this a few times our food is
our fuel when you eat food we're putting
fuel in our body insulin will come to
bring that fuel into our cells our
muscle are stored to our fat fuel tanks
our fat cells and also to our liver
right that's normal metabolism but if
you overeat you're going to have to
store more because all extra fuel needs
to be stored into fat fat is your fuel
your body will store that all right and
you keep on eating you keep on growing
your fat you keep on eating you're going
to expand your fat so on and so forth is
going to continue and continue and now
you're going to build up extra visceral
fat which is the problem we just talked
about earlier again extra visceral fat
expanding visceral fat causes
inflammation inflammation will actually
be like that the group of thugs that
start kicking over the instruments and
the music uh in an orchestra when that's
atin gets derailed with uh the chaos
that comes with inflammation in your
body fat that's the thugs that are
running around kick it over instruments
in the orchestra a dip Aon the horn
player gets knocked over and now guess
what it can't help insulin anymore bring
that glucose in so you have insulin
resistance all right look it all Mak
sense I'm talking about it because I I'm
trained in medicine and this is pretty
much how it works but hopefully as you
hear it more and more and I start
helping you connect up the the dots in
terms of the mechanisms meaning how does
this happen what happens first what
happens next then you'll start to
understand it um as well again if you uh
overeat
one of the things that's going to happen
is that you're going to actually uh
store too much fuel in your fat cells
your fat cells are going to grow it's
going to get inflamed it's going to
deral your metabolism and then you're
going to have insulin resistance all
right now the next thing that can
actually cause insulin
resistance medications medications
specifically medications like steroids
now steroids can cause insulin
resistance we know this for a fact I
mean any doctor that's actually had any
experience prescribing steroids for a
whole bunch of different things lupus or
you know even asthma if you if you give
enough steroids at a high enough dose
for a long enough period of time we know
one of the warnings that we always try
to um tell ourselves and then
communicate with our patients is that we
don't want you to be on steroids for a
long time uh because it can actually
cause quote diabetes but what it really
causes is insulin resistance all right
so steroids are in fact the main cause
cuse for drug induced hypoglycemia
meaning you're insulin resistant so you
can't bring the glucose in so your blood
sugar levels rise blood glucose Rises
that's called
hyperglycemia and prescribing steroids
for a long period of time is a main
cause of drug induced
hypoglycemia now what how does this all
work um well steroids interfere with the
storage of glucose in muscle remember I
told you insulin actually draws that
glucose in and and into your muscle your
muscle needs it all right but steroids
will interfere with that process so that
even if insulin is trying to draw it in
basically steroids hip check the glucose
out of the way or the insulin out of the
way by about 50% makes it 50% less
efficient to bring glucose into your
muscles that's not a good thing and then
that's what steroids do and then this is
what leads to insulin resistance all
right because one of the places that
insulin puts glucoses in your muscle
now the other thing that steroids do
that's also bad is that steroids can
speed up the growth enhance the growth
of visceral fat which we just talked
about you don't want more visceral fat
that's going to you know kind of derail
the symphony uh and deral diine even
more and steroids actually um can make
the fat grow more intensively all right
now steroids also cause lesso dionin to
be released for the obvious reasons I
just told you because it's growing
making things more inflamed but it
actually stops the dip Entin from being
released from cells that make it as well
so steroids are a real risk factor for
insulin resistance um this tends to
happen after long periods of steroid use
one to three years maybe you know one to
two to three years so it doesn't happen
to everybody and using steroids short
term can be really life saving um
steroids long term are for these like
really chronic difficult diseases rat
arthritis or lupus long line those kinds
of things U sometimes people are writing
steroids for long-term use long-term use
of steroids for autoimmune disease as an
example that's where you start seeing
this insulin resistance actually uh
happening and in fact in the hospital
you know when we're teaching medical
students you know people coming through
the ranks one of the things is that you
know we give steroids quite a lot for
different kinds of serious medical
conditions in the hospital uh we're
always on alert um this is nurses the
the doctors the residents the medical
students we tell everybody to be an
alert check the blood sugar are they
starting to have high blood sugars
because they're getting insulin
resistant from the steroid and then we
got to decide um how to taper down the
steroid get them off the steroids um as
quickly as possible or switch the
medicine all right what do you do about
it um uh I can tell you first steroids
can be
life-saving so leave it to your doctor
to decide whether or not you're somebody
for whom steroids is appropriate now no
doctor should be writing steroids
willy-nilly like no doctor should be
writing antibiotics willy-nilly but if
you um uh need to be on steroids let
your doctor make that decision uh
they're one of the most important
medicines in our toolbox but there is a
risk benefit to steroid use especially
when it's chronic as I told you and so
here's the thing you want to actually
advocate for coming off steroids as
quickly as possible you usually taper it
down you don't want to stop it suddenly
and uh what happens is that when you
stop steroid use your blood sugars tend
to return to normal or more normal all
right and if it doesn't if your blood
sugar doesn't actually land back to
where it should be definitely meet with
your doctor all right who's going to
have to come up with a plan to help you
get back into that healthy safe
non-diabetic zone of blood glucose and
and to help you reverse your insulin
resistance even more all right now
remember I told you insulin resistance
you can counter it by exercising by
eating less there's other things you can
actually do but steroids if you're on it
um when you come off the steroids your
blood sugar should come back your
insulin sensitivity should return
meaning your insulin resistance if you
develop it should go down if it doesn't
you need to have a conversation with
your doctor something else is actually
going on as well all right next risk
factor eating Ultra processed foods now
we talked about this a little bit Ultra
processed foods eating it bad for
overall health so many reasons bad for
brain health B bad for cardiovascular
disease bad for gut health there's many
many reasons why but it all comes down
to the fact that these these uh Ultra
processed foods take you know normal
whole uh Foods stick them in a factory
and grinds them and process them puts
them into a form that doesn't exist in
nature and then there's a bunch of
additives that are um included you know
thrown into the mix this is
preservatives artificial preservatives
and then flavoring artificial flavorings
and coloring you know uh most things
after a while their color isn't so
brilliant so anything that's really
Atomic colored you know or kaleidoscopic
colored like really bright um uh you
know highlighter colored um yeah
probably artificial coloring all right
and then sometimes there's artificial
sweeteners in there as well and we know
all of these things can be damaging to
your gut microbiome your Healthy
bacteria that helps you your body fight
insulin resistance so good gut health is
absolutely critical and you can't have
good gut health if you're actually
eating a lot of ultr processed foods all
right uh uh so uh this is something that
you just need to be aware of ultra
processed foods also is connected to um
building up too much excess visceral fat
the kind you definitely don't want to
actually have too much of like we talked
about before so cut down or cut out your
Ultra processed foods so how do we know
all this makes it makes a difference
well researchers have actually looked at
this now one study out of Canada showed
that people who are eating a high amount
high level of ultra processed foods you
know what they had a 37% increased risk
of developing type 2 diabetes that goes
hand inand with insulin resistance and
another study from the United Kingdom
showed that for every 10% increase that
you eat junk food Ultra processed food
it was a 12% increase in developing at
the risk of developing diabetes all
right for every 10% more ultrapress food
you eat you have a 12% increase in
developing type 2 diabetes and there's
another study from Spain that basically
looked at the high consumption of ultra
processed foods and found in this
particular study that eating a lot of
ultr processed foods can increase your
risk of Diabetes Type 2 diabetes as high
as
53% compared to people who are not
eating a lot of ultra processed junk
food so the data is very very convincing
about this Ultra processed food things I
know we hear about it a lot you know
influenc are talking about it online um
you know doctors are lecturing people
about it but I'm just telling you you
got to trust me on this Ultra processed
foods they may taste good but they are
really really not good for your health
are you're going to have a snack every
now and then or treat yourself that's
fine we're all human but I'm just
telling you on a regular basis like it
should be drilled in your head like you
want to cut down or cut out eating ultr
processed foods especially if you want
to avoid developing insulin resistance
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all right the eighth risk factor for
insulin resistance lack of fiber in your
diet all right now here's how this works
fiber which is found in the foods that
we eat like whole plant-based foods are
packed with fiber are really really
important for a good healthy gut
microbiome
gut microbiom is a healthy bacteria that
lives in our gut 39 trillion of them
most of them live in a part of our gut
called the Colin right and there's a
part of the colon called the seeum it's
kind of like a baggy area of the col of
the colon the large intestines right
where it begins and then the colon goes
up it crosses the your body across your
belly and then goes down then The Poop
Shoot all right that's basically how
food gets expelled but in the seeum
which is where the colon begins it's
like this sacki area here huge amount of
gut bacteria healthy gut bacteria live
right there they need dietary fiber to
be healthy in in fact when you feed
them dietary fiber all right eating an
avocado eating mushrooms eating uh
broccoli all right eating a pear so lots
of foods delicious foods actually have
dietary fiber but um when you feed the
gut bacteria dietary fiber through whole
plant-based Foods you know what your gut
bacteria do they pay you back because
they're happy all right and they release
their own substances that are beneficial
for health called short cha