Kind: captions
Language: en
today I'm going to talk about the five
steps you can take to lose visceral fat
effectively so everyone wants to lose
harmful extra fat not just for vanity
reasons although vanity is an important
thing but there you want to lose extra
fat for health reasons and this is
really where we're going to talk about
the harms of extra fat that harms your
health now this is what we call visceral
fat uh and I need to explain to you that
there's different types of fat in the
body VIs fats one of them but fat is
something that we naturally uh react to
when we think about even the word fat it
makes us kind of feel uncomfortable
right when you step out of the shower uh
and you step on the scale uh that number
isn't the number that you're hoping for
you kind of curse yourself and you go I
got to lose some weight I got to get rid
of some of this fat if you look out of
the corner of your eye in the mirror at
your naked body and you see a lump or
bump that doesn't belong there you know
you go man I got to get I got to lose
some weight okay even in the grocery
store when you um uh go by the meat
counter I don't care if you're a vegan
or a vegetarian you know like you're
you're going to be passing by that
section if you see a big riye steak with
a big thick RH of fat uh it
automatically goes o I hope nobody's
going to buy that right okay so body fat
is something that we naturally uh react
to uh in very visceral sort of way V
just means gut got a gut feeling about
it but fat itself isn't bad and so what
I want to do before we talk about the
five ways to lose or so fat I want to
talk a little bit about the whole nature
of body fat body fat is actually
incredibly important it's the first
tissue that forms in your body after
your circulation so basically when your
dad's sperm at your mom's egg and you
were just a balla cells um you know you
started to form tissues and organs your
blood vessels form your circulation
forms because every organ needs a
circulation your nerves form near your
blood vessels they track right along
it's kind of like Telo lines around your
blood vessels because you need
electrical circuits around your organs
to your nerves and then fat forms really
early and fat forms uh right around your
blood vessels all right so you don't
even have a face yet and you've got body
fat forming so the question is why does
fat form so early and what does fat
actually do well body fat naturally
forms around your blood vessels because
fat functions uh as a fuel tank for the
body all right so when you eat food
later on after you're born whenever you
eat food the food get the nutrients get
absorbed into your bloodstream uh
including the energy the fuel that we're
actually eating and our body actually
stores that fuel into our fat cells like
a like a fuel tank just like filling up
gasoline in your car Petrol in your car
same deal except in the human body is
snored in fat in body fat even though we
kind of recoil at the idea of fat is as
a general rule in fact fat is actually
absolutely important in our body how do
we know this well uh we know that fat is
not only acts as a cushion we didn't
have body fat okay we had no body fat
besides the fact we'd be looking really
sickly and skinny if we didn't have any
body fat if you tripped on the carpet
and fell down you your organs would
burst open so fat is a cushion fat is a
fuel tank a storage tank for the energy
that we eat really important fat is also
a uh endocrine organ you heard me
correctly Fat's an actual organ and as
an organ it produces hormones now among
the hormones it produces it produces
hormones that regulate our appetite
makes us feel full Etc it makes us feel
hungry sort of a a balancing switch um
but also there is a hormone made by
called adiponectin and adiponectin and
this is going to come back to you know
thinking about fighting visceral fat and
why it's been important but a dipine is
a hormone that's the highest level
hormone in your bloodstream all right so
if you came to my medical office and I
drew out Tu Your Blood and sent it off
to the lab and asked the lab to analyze
for hormones I can tell you of all the
hormones in your body a a dip Anon would
come back a thousand times higher than
all the other hormones in your body it's
made by body fat now what does a dipon
nectin do a dipine nectin made by body
fat okay actually helps insulin it
collaborates with insulin works with
insulin to be able to make absorbing
glucose into your muscles and into your
fat more efficient absorbing glucose
insulin sensitivity lowering your blood
glucose that's right your body fat as an
organ makes a hormone and nectin that
helps to bring down glucose uh so you
don't actually have huge amounts of
glucose in your body makes your
metabolism more efficient so your body
fat actually is a cushion it's a fuel
tank and it's an endocrine organ that
actually creates uh hormones that
actually help your metabolism work more
efficiently so we need all these
functions and uh the types of fat in the
body that you know help to function in
all these different ways uh there's two
kinds of fat you've got white fat fat
you got brown fat so I want to talk
about white fat first white fat comes in
uh uh it's called White because it
actually under the microscope it
actually looks white and brown fat under
the microscope actually looks Brown I'm
going to talk about Brown fat in a
minute but white fat which looks white
is the kind of fat that's under the skin
it's called subcutaneous fat so that's
the stuff that's underneath the skin uh
if you have too much white fat well
that's the fat under your arms that's a
double chin that is the the the man boob
that is the uh the muffin top that is
the fat in the thigh that's fat on the
butt usually we've got too much
subcutaneous fat that's the stuff you
don't want to have all right that's
white fat when you actually are worried
about it on a vanity level that's
usually because it's accumulated too
much subcutaneous fat now there's
another place that white fat can develop
that's actually inside the tube of your
body okay and that's called visceral fat
and it's called called visceral fat
because viscera means gut and so
visceral fat is fat that grows inside
the gut now what are we talking about
when we talk about gut we're talking
about a tube your body is a tube right
so if you lay down flat and make a slice
your body is a tube and I don't really
care if you've got a thin tube or a big
tube doesn't matter what your body type
is you can still have too much visceral
fat you need a little bit in there but
too much visceral fat grows grows grows
and fat actually forms like a baseball
glove to wrap around your organs and
when you grow too much visceral fat it's
not like hanging over your belt line or
your waist like the muffin top too much
visceral fat literally starts choking
off your organs and because fat requires
a blood supply when you grow fat uh
excessively large and too quickly what
happens is that it the growing fat
outstrips its blood supply can't get
enough oxygen or nutrients it's kind of
strangulated it's becomes something
called hypoxic and when the fat becomes
oxygen starved because it's growing too
quickly for its own blood supply what
happens is that it becomes inflamed and
so when visceral fat grows in the tube
of your body wrapped around your organs
and it's growing too quickly it becomes
inflammatory fat and inflamed visceral
fat around your organs is a very very
dangerous thing it's actually associated
with increased risk of metabolic
syndrome
diabetes uh can some forms of cancer
like at least a dozen different forms of
cancer breast cancer pancreatic cancer
colon cancer uh ovar you know uterine
cancer lots of different types of cancer
it's also um associated with obesity
it's also associated with dementia so
too much visceral fat causes huge
problems for your health it's a setup
for chronic uh disease and partly is
because it becomes a source of
inflammation it's kind of like um kind
of a wildfire that's raging inside your
body so too much visceral fat actually
really really dangerous and this is by
the way going back to the topic of this
video which is that what are the steps
that you can take to fight visceral fat
now remember white fat could be under
the skin subcutaneous fat we don't like
it usually when there's too much on a
cosmetic level on a vanity level but
when but when you have too much fat
inside your tube that's visceral fat
well now that sets up for a very
dangerous situation um in fact I I
mentioned it doesn't matter matter if it
have you if you have a thin tube or a
big tube if you have a thin tube that's
called skinny fat and you might have
heard about this so you know this has
been studied in in uh men and women but
especially in women who are apparently
thin that actually becomes a problem uh
if you grow too much uh visceral fat on
the inside they call it tofi t fi that's
thin on the outside fat on the inside
that's not an insult that's a fact all
right and again that is puts you at the
risk for type 2 diabetes increases risk
for heart disease and different types of
cancer and even dementia and in fact
there was a study of women almost 3,000
women who had normal BMI they sort of
normal they looked okay looked normal on
the outside but they had body scans that
show that they had high amounts of
visceral fat and they followed them over
number of years and this is a study done
at Wild Cornell uh Medical Center and
they found that women who were skinny
fat had a two fold increase in the risk
of developing breast cancer all right
and so this is you know cancer is
triggered and and fueled by inflammation
and this is one of the uh side effects
negative harmful side effects that you
would actually get um with excess
visceral fat so good news is that you
can lose that harmful visceral fat and
I'm going to tell you how and that's
what this video is all about all right
so we talked about how fat forms a
normal uh role of Vally fat um how fat
is a cushion a fuel tank an endocrine
organ that produces critical hormones
that you need for a good metabolism but
what happens is when you overeat eat too
many calories have too much fuel in your
body all right that's like overfilling
your gas tank uh in your car now at a
gas station when you're filling up your
car the uh when the tank is full it'll
click on the uh on the gas the fuel
nozzle and then no more gas will come up
but imagine if you didn't have a clicker
our body we don't have a clicker right
so we can keep on eating keep on eating
keep on eating very easy to overeat and
when we overeat we're putting too much
fuel in our body now what happens in a
car when you overload on fuel well the
gas will come right out of the tank run
down the side of the car run down the
sides of the tires pull around your feet
and guess what then you're standing in
in a pool of of of something that's a
dangerous flammable toxic mess right
very dangerous if if that actually
happens to you okay um now what happens
in the body when you overflow your fuel
tank well you got too much fat and and
because our our fuel tank on a car is
rigid made out of metal fuel tank in our
body is fat it stretches in fact every
fat cell can stretch three times like
mentioned a balloon that can actually
blow up three times its size that's a
fat cell so you're eating and eating the
Fat's going to load up you overeat well
you're going to fill up to the brim and
now you're going to fill up the next fat
cell fill that one up and then next one
fill that one up and the next one and
that fill that one up and so on and so
forth so you can kind of see how body
fat white fat visceral fat can easily
expand all right now you're running out
of fat guess what you're still eating
you have stem cells in your fat that can
create more fat you can create more fuel
tanks that can blow up three times the
size and then make some more blow up
three times in size so now you can kind
of see how you can add up that fat
that's is how you create that baseball
glove the visceral fat that strangles
your organs and becomes inflammatory
that's simply put um how to think about
what happens when you overeat okay now
normally when you're eating you're
actually exercising and moving and just
to run your body you need some basil
metabolism you're going to burn some
fuel but think about it we live in a
society of of where we're surrounded by
abundance and we tend to overeat that's
one of probably the biggest problems
health problems is just frankly just
putting too much fuel in our body
overfilling filling our tanks because
it's there because we're not actually
controlling them out we actually eating
uh and when we overfill our tanks we
actually quickly go into this whole over
bloting of the visceral fat setting up
for infl infl body inflammation setting
up for chronic disease metabolic
syndrome or metabolism goes Haywire by
the way when that visceral fat becomes
inflamed guess what it does it knocks
out the function of the hormone the
adiponectin that hormone that I told you
is a thousand times higher than other
all the other hormones in your body okay
uh gets derailed and when a dectin gets
derailed guess what what did I tell you
a dip antin does it collaborates with
insulin to efficiently bring glucose
into your system so when you knock out
the adip intin insulin is kind of
working by itself not quite as
efficiently now your glucose levels kind
of go up now you're heading right down
the path of metabolic syndrome high
blood sugar high blood lipid high blood
pressure larger waist with visceral fat
and you keep on going down that path
you're going to get the type two
diabetes once you get the type two
diabetes you got all the
downstream catastrophic consequences of
diabetes your blood vessels s suffer
your circulation goes Haywire you can
lose vision uh because blood vessels go
crazy in your eye your kidneys can fail
uh uh your wounds don't heal you lose
nerves your heart suffers this is sort
of like the train wreck that occurs if
you overload on fuel and all that kind
of the domino effect of all the things
that can happen so I'm building this
case uh uh to tell you that look you can
work out all you want you're going to
burn some calories the more active you
are you're going to burn more calories
you're going to burn down more of that
fuel but you know if you overeating day
in and day out day out week after week
month after month year after year which
is very common particularly in countries
like America where the rates of obesity
are skyrocketing and even in countries
like China which did never used to have
obesity and diabetes now we're seeing
like huge uh escalating uh rates of of
this metabolic disease a lot of it's
actually due to overc consumption all
right so we're eating too much for our
own good basically all right so the good
news is that we can burn down that
visceral fat okay so how do we do that
well remember I told you those white fat
and brown fat well white fat is all good
until you have too much of it brown fat
is something different so let's talk
about Brown fat for a second don't worry
I'm going to get to the F five foods all
right I just want to set the
stage understanding not just the facts
but the not just what the whats but the
house and the wise are actually really
important for it to stick in your head
all right I'm going to give you the
foods don't worry about it I'm going to
give you foods but the understanding is
really critical so white fat is wiggly
jiggly when you have too much of it
Brown fat is not brown fat is wayer thin
it's like paper and it's not close to
the surface like you know visceral fat
is uh Under the Skin and then deep
inside the tube of your body no Brown
fat is paper thin it's plastered around
your neck a little bit behind your
breast bone um a little bit between your
shoulder blades and a little bit in your
belly all right you don't need a lot of
brown fat but Brown fat has a very
particular function what brown fat does
is burn burn down harmful excess
visceral fat Brown fat good fat burns
down excess white fat bad fat including
visceral fat and that's one of the
secrets to actually how to get rid of
excess visceral fat is to activate your
brown fat now how does brown fat do this
well Brown fat is um a special kind of
fat that undergos a process called
thermogenesis so Brown fats like a space
heater in your body you know a space
heater like in your college dorm your
feet are C when you're doing your
homework so you turn it on generates
heat all right another example of what
brown fat does it's kind of like a a gas
range you know if you actually cook in a
gas range at home you're going to boil
some soup or boil some water for tea
what are you going to do you're going to
turn on the gas you're going to go click
click click whoosh now you get the flame
and now you can actually boil the water
well that's what brown fat does it'll
turn on like a space heater or like a
burner on your oven and in order to be
able to generate that heat like your
oven now your oven like the stove top
does it by drawing gas from maybe a tank
on the side of your house or maybe gas
from the town right now in your body the
brown fat click click click whoosh
generates Heat by drawing the fuel from
your visceral fat Brown fat good fat
burns down white fat harmful fat excess
fat visceral fat in order to be able to
turn on thermogenesis so this is an
interesting way our body controls uh the
amount of energy that we're actually um
uh burning down okay now why is brown
fat Brown Bown prus Brown is if you look
under the microscope Brown fat is filled
with mitochondria mitochondria is sort
of like the fuel cell the nuclear fuel
cell uh uh in in our bodies it creates
energy you want heat you want
thermogenesis you need actually these
little tiny batteries of micro
mitochondria that uh fire up and can
burn down harmful body fat and
mitochondria which are called organel
they're like little bits inside a cell
uh are rich with iron that's right the
metal like iron filings all right or
iron Nails Now what happens when you
take a pile of iron nails and you stick
them outside for a week the silver nails
will will get brown they'll rust they
will oxidize and that's exactly what
happens in your mitochondria the tiny
little energy fuel cells in your
mitochondria that actually are
responsible for the click click click
whoosh all right they're the they're the
spark in the generator for the Heat and
they draw that energy from your harmful
excess visceral fat um but they're
filled with iron and that iron oxidizes
and in the mitochondria there's a lot of
mitochondria so there's a lot of
oxidized iron and oxidized iron looks
like a pile of nails have been sitting
outside and under the microscope Brown
fat which is W for thin looks Brown
Brown fat versus white fat white fat
doesn't do it brown fat does it
undergoes thermogenesis all right so
Brown fat burns down white fat that's a
really really good thing um so let's
talk about uh some of the ways that you
can actually uh burn down viseral fat
one food that actually can burn down
visceral fat is coffee okay here I got a
cup of coffee right here um
coffee uh contains a natural bioactive
called chlorogenic acid it also contains
caffeine it also contains cafeic acid
now all of these bioactives guess what
they turn on your brown fat they turn
they go click click click whoosh and so
by drinking coffee you're actually
turning on some of your brown fat and
that brown fat is burning down your
visceral fat in fact a clinical study of
504 men and women done in Indonesia
showed that drinking coffee was linked
to lower overall B body fat and higher
metabolism now we know that caffeine
itself will increase your metabolism
right so you know it ramps you up uh
increases uh energy caffeine makes you
more pumped up but chlorogenic acid also
uh ramps up your metabolism and actually
they've studied this um uh by looking at
decaf coffee and seeing that decaf
coffee will also ramp up your metabolism
now there's a lot of clinical research
resarch around uh the benefits of coffee
and burning down extra visceral fat um a
study from the Harvard School of Public
Health for example looked at men and
women who were between the ages of 35
and 69 and these women are overweight
and they had insulin resistance right
that means that their insulin work
wasn't working so well I don't know
maybe the dipon nectin wasn't actually
high enough because the fat was derailed
you know I mean this is nobody looked
measure there to vecton but here's what
this these research interested they gave
half of the group four cups of coffee
made with Robusta um robusto beans
coffee beans and they give him four cups
of coffee to drink every day for six
months and if you're saying oh I don't
know that's seems like a lot of coffee I
can tell you I easily drink four cups of
coffee a day these people drank coffee a
cup of coffee
breakfast uh midm morning midm morning
coffee I do it all the time lunch and
they had a coffee after lunch they did
not have it at dinner or after dinner
okay cuz that would disturb your sleep
which Disturbed your metabolism so it
was really kind of like morning until
after lunch after early afternoon and
the other half of these uh people in the
research study just got a placebo all
right and at the end of the study
remember four cups of coffee every day
for six months coffee versus placebo
they measured their body composition so
they actually did put the people through
a scanner U to look at where all the fat
was
uh and they also looked at their body
weight and guess what after 6 months of
coffee drinkers four cups a day shrank
their body mass meaning they shrank
their weight by 4.6 lb they dropped four
4.6 lb all right just under 5 pounds and
they actually shrink their visceral fat
just by drinking coffee now what was
interesting is that the placebo group
the group that didn't get the coffee
guess what they were just allowed to eat
I mean everybody just ate their normal
food the placebo group actually gained
4.4 lbs so the coffee drinkers lost 4.6
lb the placebo group gained 4.4 lb now
they've SE separated even more widely
this is due to the chlorogenic acid in
the coffee the caffeine and the cafeic
acid so drinking coffee is just one way
that you can actually uh take to
actually lose harmful visceral fat now
coffee isn't the only beverage that can
do this the other beverage that can
actually help you lose veral fat is one
of my favorites I coffee is one of my
favorites but tea is also something that
I really enjoy drinking green tea oolong
tea which is a slightly more oxidized
tea black tea like English English
breakfast tea or Earl Gray tea which is
burgit in it or some of the more
fermented black teas like poer tea or Fu
brick tea these are there's a there's
really thousands of different types of
teas but one of the things they all have
in common is this uh
polyphenol uh called kaken and one of
them is called EG CG epig Gallo caken 3
galate
egcg and tea also has some chlorogenic
acid which is what's also in coffee also
has some caffeine which is also in
coffee and it also has something that is
unique to tea called l
all right so these are the bioactives
that are found in Te uh and they
actually help to burn down visceral fat
as well now I got to tell you the story
about
tea uh if anybody knows how tea was
discovered well guess what go back in
time take the time machine 5,000 years
ago in China uh this is sort of the The
Legend of the discovery of tea there was
an emperor named Shen Nong who was um
drinking hot water and this is sort of
something that in Asia has long been uh
associated with health is just sipping
warm or hot water all right and it was
said that he was outside drinking hot
water uh out in the wild with his army
the emperor with his army when the wind
blew and accidentally blew one of the
leaves from the bushes that were nearby
into his water cup and guess what that
Bush was a tea bush and the leaf that
got into the hot water
was a tea leaf and the tea started to um
steep uh in other words a leaf started
to steep in the hot water and release
its kakin now of course the emperor had
no idea that it was doing that all the
emperor knew was that actually made the
the uh the tea taste better and he found
the beverage was soothing enjoyable he
liked it and so what the emperor shanong
did is he ordered his soldiers as an
emperor is want to do to do the same
thing and deliberately prepare tea with
tea leaves from the wild tea bushes for
everyone all right uh so everyone in his
group and hence was born this beverage
of brewing tea and hot water now I will
tell you that that's a history of tea
tea has been a big part of the culture
of uh Asian countries if you go China
Japan Taiwan Vietnam Thailand Burma all
those uh countries and India you see uh
tea and of course the Middle East I mean
you know tea is a very much part of the
culture of the Middle East uh and te was
brought back to Europe back to England
uh by by you sort of in the colonial
days brought back and then brought back
into Europe now um so you see some of
the most popular beverages in fact
coffee actually came we don't really
know where coffee from coffee came from
Africa originally but there was a
interesting history of coffee how it
actually spread everywhere tea has a
more uh discoverable trail of where its
history came from so this was thousands
of years ago like 5,000 years ago okay
so this uh very enjoyable common
beverage this that's penetrated most
cultures has been studied in clinical
trial and been shown that drinking tea
clinical studies of tea drinkers
actually show that drinking tea burns
down harmful extra visceral fat
fantastic right really good so let me
tell you like an example of one of the
studies there was a study done by uh a
medical school in Iran it's the Isfahan
University of medical Sciences they do a
lot of food is medicine research and
they looked at 70 women who are in a
diabetes Clinic with metabolic syndrome
these are women who had a little bit of
extra weight high blood pressure high
cholesterol high blood sugar that's are
high big waist size uh this is a high
lots of visceral fat this is the
cardinal signs of metabolic syndrome uh
it again on your way to type 2 diabetes
and what they wanted to do with these
women is to see what the effect of green
tea is so one group and these women were
given one cup of green tea to drink
three times a day in other words I got
three cups of tea a day that's the dose
of tea times eight weeks three times a
day times eight weeks right uh and the
only the other group the other half half
only just got a placebo of warm water
and here's what they found when they
actually measured the uh body weight and
they measure the waist circumference
remember tube of the body right you got
a lot of visceral fat it's gr inside
there it's stretching out the tube right
that's the beer gut all right when you
shrink visceral fat guess what the
circumference your waist size contracts
and your tube does isn't stretched out
as much right so at the end of 8 weeks
drinking tea three times a day the
researchers found that the tea drinkers
lost two pounds and they had a smaller
waist circumference about almost an inch
3/4 of an inch uh it's like almost one
belt hole smaller and they measured
exactly what what was being lost and it
was their visceral fat was their
visceral fat they lost visceral fat by
drinking tea now they also measured
other body parameters to see if drinking
tea was also helpful for um uh chronic
diseases uh and and physiological
function meaning normal body functions
and what they found is that the green
tea drinkers also had lower blood
pressure their systolic blood pressure
right blood pressure is like 120 over 70
high blood pressure is 140 over 90 or
higher the top number or the bottom
number being much higher than normal and
it turns out that by uh drinking tea the
top number actually goes down that
protects you against stroke because high
blood pressure increases your risk
dramatically of actually um dying of a
stroke so lowering your systolic blood
pressure really really helpful they also
had better fasting blood glucose so by
um knocking away and getting rid of
their harmful visceral fat guess what
they actually had better control over
their blood glucose their insulin was
actually working better and they also
had lower blood cholesterol their lipids
were also better so for all these risk
factors for cardiovascular ular disease
drinking tea was actually beneficial um
and fighting visceral fat is part of it
this is a example of reversing metabolic
syndrome by losing visceral fat all
right so I got some tips for drinking
tea for you all right how do you
actually drink tea well in China and in
most parts of Asia uh people like to
drink Cal leaf tea what they mean is
that they're buying tea with just Loos
sleeve tea and you can put it right into
a cup and just pour hot water in it and
you got to let it steep all right so
you're not drinking it right away when
the tea leaves are steeping they they um
absorb the water and they will actually
they'll actually sink to the bottom and
they'll just be on the bottom and you
just sip the top and you'll get this
nice Brew of tea of course you can make
tea in a teapot and the teapot has a
place to hold the leaves or or filter
out the leaves and so then you're just
drinking the pure steeped water as well
all right um that's actually the most
common way of drinking tea leaves so but
you it starts with loose sleeve tea if
you go to a tea shop and they'll have
these big canisters in the back you know
kind of like behind the counter um and
and people will bring you the canister
open it up and ask you how much tea you
want and you can smell the tea to get a
sense of the flavor uh that's actually
how tea is had in many places around the
world like in Asia okay now in America
and in Europe uh you know s te got more
you know w westernized uh part of the
westernization process is to put tea in
tea bags you very rarely see tea bags in
in in Asia it's not the typical way the
traditional way of drinking tea but you
know in England you use tea bags uh in
America you use tea bags tea bags uh
have all the leaves uh usually actually
not really high quality leaves like kind
of leftover Lea crushed leaves packed
into a bag and you just steep the tea uh
into some hot water uh or a tea pot and
let it brew that way and then when
you're done steeping and the Tea's ready
just throw the the bag out um I would
recommend that you avoid doing that and
here's why it turns out that teab bags
uh are either made with nylon you know
some of the most beautiful tea bags that
are shaped like a pyramid I think it's
like a work of art like you're hanging
on a Christmas tree kind of ornament
almost like all right those are actually
made with nylon and when you put nylon
that that nylon material
into hot water you know what happens it
starts to dissolve you get microplastics
up to a billion particles of
microplastics into a cup of tea now I
don't need to tell you that's not
healthy for you you don't want
microplastics in your tea in fact
there's been studies done recently by a
group in Italy that showed that not only
can you find
microplastics in your bloodstream but
you can actually find microplastics um
that come from our food come from we
breathe it in as well uh in stuck inside
the plaques that narrow our blood
vessels all right and that's pretty
scary and if you had plaques with
plastic stuck in them microplastic suing
them it increase your risk of a fatal
heart attack or stroke by
fourfold 400% increase if there was
plastic stuck inside the plaqu so I try
to avoid Plastics at all costs it's very
difficult to avoid microplastics but
look things that you can avoid
definitely avoid and using tea bags is
one of the ways you don't even the ones
that look like they're made with paper
or that they are made with paper are
often sprayed with plastics on the
outside to allow the uh the teabag to
hold together for longer while you're
steeping it so listen I'm just telling
you do it the traditional way sometimes
the old ways are still the best ways and
take loose leaf tea put into a cup Brew
it let them settle to the bottom uh and
just sip the top or put it into a teapot
or put it into a tea ball you put the
leaves in a ball close it up steep it uh
better than a tea bag all right and by
the way if you're actually using loose
leaf tea you could you know probably
brew and add more hot water about three
times and you'll still be getting more
polyphenols out of it all right that's
actually um a little tip of healthy ways
to actually drink tea um the best
temperature by the way for tea is not
boiling you don't want to boil tea uh
when I was a kid you know I was learning
how to make tea I would actually click
click click whoosh boil water put tea in
it I didn't know I was just a kid all
right but it turns out you don't want to
be steeping tea at that temperature the
best temperature for Brewing green tea
is 175 to 180° fah that's under the
boiling temperature
212 underneath um uh and you can
actually buy sort of these hot water tea
containers like te Brewers and you can
set the temperature 180 degrees and uh
you just hit um heat it'll get it right
to that temperature and then you can
just hit a button it'll actually
dispense uh water of exactly the best
optimal brewing temperature all right
and then what I would recommend once you
make a cup of tea and let it steep let
the KE tea water cool down before you
drink it all right you know what it's
like right you get this really really
hot cup of tea you know you start uh
sipping it man it like burns your lips
burns your tongue you're like o you
don't want to let that cool okay and let
me tell you that letting the tea cool
actually makes a big difference in terms
of your health because drinking very hot
te and gulps actually has been
associated with an increased risk of
developing esophageal cancer that's a
cancer of the esophagus your esophagus
is part is connected to your throat it's
actually from your mouth down to your
esophagus down to and your esophagus
connects to your stomach you definitely
don't want to Sage gal cancer that is a
really really difficult to treat deadly
type of cancer avoid that don't be
gulping hot tea or hot coffee or frankly
any kind of hot boiling beverage you you
know that you don't want to be doing it
but I'm now I'm telling you the reason
why is it set you up uh to be at higher
risk for esophageal cancer the other way
to actually get the most out of the
polyphenols in the tea that are needed
to actually uh help you fight visceral
fat all right turns on the cagans turn
on the brown fat the brown fat under go
thermogenesis it draws the fuel Brown
fat burns down white fat good fat burns
down bad fat is it requires these
polyphenols now another little Pro tip
on how to drink tea is to not to use
dairy milk now a lot of people actually
like to use uh uh milk or cream for
coffee or tea you know like an English
tea you always have like cream for your
English tea or milk for your English tea
don't do it not cow milk and the reason
if you want to optimize your health and
the reason you don't want to do that is
that that the polyphenols in tea are
floating in tea liquid but when you add
dairy milk to it dairy uh milk had or
cream had sh has the dairy fat the fat
forms little soap bubbles okay and these
little soap bubbles will trap the cakin
the polyphenols in tea all right you
can't see it uh but but they're soap
bubbles there when you actually drink it
guess what the soap bubbles which are
trapping the polyphenols a good
polyphenol the good stuff the
metabolically active stuff that helps
you burn visceral fat actually tumbles
down your stomach and into your
intestines and you don't get a chance to
absorb the polyphenols the soap bubbles
taking it right through your intestines
and you're not absorbing the good stuff
you're absorbing a little bit but you're
missing out on most of the best stuff
all right so if you add dairy uh to
coffee or tea you're actually missing
out on the best part of the polyphenol
just not optimizing your your use of tea
however if you do want to put something
to cut down your tea and make it dilute
and give it that kind of Milky kind of
flavor to it use a nutmilk like an
almond milk or an oat milk uh or a soy
milk all fine they don't form those soap
bubbles and so you'll be just fine if
you actually use an alternative to dairy
milk uh for your tea that's okay all
right now uh so we talked about coffee
we talked about tea uh gave you some
tips on the tea guess what drinking
water also helps you fight visceral fat
H that's pretty good because we're all
supposed to drink water right to stay
hydrated staying hydrated is absolutely
critical for overall health look I don't
have to tell you if you got stuck in a
desert and you didn't have water you ran
out of water uh you would be parched and
then you would be dehydrated and then
your kidneys would shut down and then
you would die all right but you don't
have to get to that state before you
actually start already not feeling
really well uh and so uh it turns out
quite surprisingly to me initially that
when you drink water even drinking water
can help to fight visceral fat now this
was this was been studied in the clinic
um uh you know researchers at the
University of Nottingham in the United
Kingdom looked at 71 women who were in a
weight loss program and who were also
overweight and these were women who you
know didn't have good diets for example
they regularly drank diet sodas now what
does happen in a diet soda diet soda has
artificial sweeteners there artificial
sweeteners damage your gut microbiome
when your gut microbiome healthy gut
bacteria are damag it uh increases your
lipids because uh your blood lipids your
blood cholesterol because healthy gut
bacteria actually help to streamline
your metabolism it disrupts a lot of
other processes in your body it raises
inflammation it's exactly what you want
to don't want to do and don't forget
these women are already overweight they
had a lot they had Vis excess visceral
fat now you um damage the gut microbiome
so whatever inflammation was caused by
the visceral fat now you got even more
because the gut bacteria is not actually
fighting it and so these women were
drinking sodas and then they took these
soda Drinkers and they divided the women
into two groups one group uh were not
allowed to drink soda they were given
just regular water to drink the other
group actually drank kept on drinking
the soda so they followed these women
for 12 months for a year women who drank
water as their beverage guess what
compared to the women who just kept on
drinking soda
diet soda women who just drank water
lost 17 times more weight 17 times more
weight than the women who kept on
drinking their diet beverage I'll repeat
that women who drank water as their
beverage lost 17 times more weight than
those who drank a diet
beverage right diet beverage no sugars
non-caloric should actually cause you to
gain weight but guess what that because
of damage you got microbiome uh actually
it interfered with metabolism now the
women who actually had water for their
beverage also had lower levels of
fasting blood glucose so they lost
weight they lost visceral fat they had
better insulin performance they had less
insulin resistance they had more stable
blood glucose um so water isn't just uh
for hydration water is actually helpful
for your metabolism and it actually
helps you lose visceral fat as well now
we don't understand EX exactly how it
works but we think one thing that
happens is that stretching your stomach
with water makes you feel full and when
you feel full you're uh less likely to
overeat so that might be part of it you
stretch your stomach out it send signals
to your brain you know we're pretty full
even though it's just water there's no
calories in it you're tricking the brain
into thinking that you're more full you
got more calories than you actually do
so that might be part of it but there
are other ways that we are thinking
about this which is that uh the water in
your stomach let's say it's room
temperature or even cold water guess
what your body has to warm it up and to
warm up your core temperature that water
like inside your belly your your stomach
it's cold it needs to be warmed up it
takes metabolism it ramp your body has a
ramp up metabolism to warm that water so
this was studied by researchers from
Holt University in Germany and they took
healthy normal weight healthy and normal
weight men and women
and these men and women were fasting so
they were fasting for like 12 and 1 half
hours pretty easy to do if you you know
don't eat anything after dinner and then
you wait a while before you eat
breakfast in the morning you can get to
12 hours of 12 and a half hours of
fasting and then what happened is that
in the morning uh for the subjects they
actually got two cups of water to drink
that's all they got okay and then uh the
researchers measured their metabolism
and what they found is that Within 10
minutes within 10 minutes of drinking
cold water a cup of cold water two cups
of cold water the researchers were meas
who are measuring their metabolism using
a process called indirect calorimetry
it's just a technique a device to
actually measure your metabolism they
found within 10 minutes of drinking cold
water two cups of cold water the
subjects had their metabolism increased
they did this in the morning because
they didn't want food in the body they
wanted fasting right so the first thing
they got to have is two cups of water
within 10 minutes of drinking water
body's warming up trying to warm up the
water metabolism increased now that's
within 10 minutes by 60 Minutes guess
what of drinking water the energy
expenditure the metabolism of the
subject increase by
30% with so drink two cups of water
within 10 minutes metabolism started
going up by 1 hour after drinking just
two cups of water your energy your
metabolism increased by 30% so there's
direct metabolic uh benefits to drinking
water now when your metabolism goes up
you're burning down calories you're
burning out some of the fuel you're
burning it from the visceral fat as well
right so Water Works by ramping up your
metabolism turning on your metabolism
stretching your stomach walls to make
you feel a little bit more full so
you're less likely to overeat uh and
those temperatures in your stomach um to
warm up the water triggers
thermogenesis uh and and now we're back
to the brown fat story right hello hello
there just a quick note I have another
free resource I want to share with you
five of my favorite mediterian foods to
fight fat listen I don't personally
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the Mediterranean and Asia and I put
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description below now back to the video
so we talked about Brown fat versus
white fat and actually by the way
something interesting that uh uh people
might not know about Brown fat is how
Brown fat was actually discovered all
right so if you haven't heard about
Brown fat I will tell you the story way
back in the 1800s they're you know Back
in the Day of Discovery biology all
right this is where naturalists like
Darwin and other people were kind of
still just exploring things in a wild
and and and studying them under the
microscope or drawing them out right old
school but original Discovery go to the
Amazon take a look at what's there you
know catch the fish and draw them and
look at the birds well okay so um in the
mountains of Central Europe a Swiss
natural
named Conrad gestner this was in the
1500s was studying he's a naturalist he
was studying a rodent called the Alpine
Marmet Alpine Marmet kind of like a
groundhog okay kind of fuzzy furry wles
around uh lives in the mountains of
Central Europe and guess what in Central
Europe gets pretty cold in the winter it
snows and the Alpine Marmet will
hibernate so what do hibernating animals
do
right summertime they're they're running
around and you know in in the nice
weather and then at the fall they start
loading up right as you get deeper in
the fall uh they load up more as you get
into winter animals go uh really U they
they they undergo this Behavior change
where they're stuffing food in their
mouths and they're uh you know keeping
their gels and they're building up their
body fat because they're getting ready
to hibernate so Kat gestner was actually
studying hibernating Alpine marments and
so he would catch one of these things
and take it back to his lab and open it
up and dissect it this is what you know
naturalists used to do and when he was
dissecting the hibernating Marmet you
know what he found he found between the
shoulder blades this really weird Brown
lump it's a brown Mass you know and he
didn't even know what it was uh so it
was referred to as a hibernoma
hibernating anma animal and it's like
carcinoma okay uh and Ma basically means
a mass didn't know what it was um it's
just a brown mass and uh later on other
naturalists began realizing that other
hibernating animals also um had this
brown Mass so people were kind of
working it out it wasn't really until
the
1930s uh in in the United States
researchers with powerful at then much
more powerful microscopes are looking
underneath it and studying this
hibernoma and realized guess what it is
actually fat and inside the fat it's
packed with mitochondria and the
mitochondria are like the fuel cells the
energy cells that generates heat and
that it had the capability of being
turned on click click click whoosh to be
able to generate heat that way and this
was in hibernating animals nobody
thought that humans had Brown fat but it
wasn't until 2009 when researchers in
Boston actually discovered that there
was brown fat in adult humans now how
did they discover that humans had adult
humans had Brown fat and remember Brown
fat can burn down white fat good fat can
burn down bad fat okay the the good fat
burns down bad fat excess bad fat
visceral fat and the way that the Boston
researchers discovered this is that they
were looking at pet scans these are
special scans that that that detect
metabolism so whether there's a lot of
metabolism it'll light up and and pet
scans were originally developed to study
cancer patients and that's often how
they're used today you want to find a
tumor in the body if you do a pet scan
uh it'll actually show this area
lighting up because tumors are
metabolically a lot more active than the
rest of the tissue so you compare normal
versus tumor boom tumor lights up like a
Christmas tree what they found uh in a
in a patient who had a what they thought
was cancer When they scanned her was a
mass that when they did the biopsy and
he looked into the microscope guess what
it wasn't a tumor it was a hibernoma it
was fat packed with mitochondria that
was firing up on the Pet Scan well that
was really interesting because this was
one of the first times Early Times where
where humans were discovered to have
brown fat you know in the past they
thought maybe children infants had a
little bit of brown faton their shoulder
blades and like ah well we we live in
warm temperature controlled uh houses
not in caves anymore we're not
hibernating animals so we don't really
need Brown fat Well turns out we do need
brown fat and you just don't see it
normally so they went back and they
looked at the pet scans for everyone
these researchers did that they did in
this Hospital in Boston and guess what
they found some people had Brown fat
some people didn't have brown fat and
then they did an analysis and what they
found is that the pet scans that were
taken from people during the winter
months in New England so New England's
cold in the winter it snows get get
pretty cold anyone who had a pet scan
done during the winter right hibernating
time uh their pet scan showed the brown
fat lighting up cold temperature causes
our Brown fat to undergo thermogenesis
click click click whoosh and then our
bodies light up and this is actually how
humans Brown fat was actually discovered
and that's where we know where it is
brown Fat's around the neck a little bit
under the breast bone a little bit
between the shoulder blades and a little
bit tucked inside our belly and that's
enough to help us burn down extra fuel
from our visceral fat okay and so ter
cold temperatures can actually light up
brown fat the brown fat signal on the
skin by about 15 fold now here's
something interesting if uh both skinny
people lean people and people who have a
lot of extra body fat uh overweight or
obese people both uh have uh Brown fat
in their bodies but the clinical studies
have actually you shown that people who
are lean skinny people
actually have more Brown fat than people
who uh are overweight or obese think
about that now what came first the
chicken or the egg was it more Brown fat
that led um them to burn down more body
fat or is it you know or is it that that
uh people who overate or had too much
overc consumption uh their Brown fat
wasn't working we don't know but this is
an observation this is an area of active
research Brown fat research um if uh
anybody young person wanted to do
research today and want to look at some
very interesting areas of about metab
human metabolism I would direct them to
go look at Brown fat okay but it turns
out it's not just cold temperatures that
can activate Brown fat foods can
activate Brown fat as well food things
that we eat in our dietary factors I
already talked about coffee I talked
about tea those are uh the chlorogenic
acid and coffee and the kakin the
polyphenols and tea talked about water
water cold water needs to be warmed up
turn down turns on Brown turns on your
metabolism turns on Brown fat as well
but there are foods that can actually
turn on your brown fat so let's talk
about some of those Foods food number
one that can do it beans it turns out
that beans like we're talking about
white beans Pinto beans uh black beans
uh we're talking about lentol we're
talking about chickpeas a whole category
of beans and legumes they've been
studied for their ability their ability
to to fire up your metabolism now beans
have dietary fiber the dietary fiber is
good for the gut microbiome so it's all
good all right um and what I think is a
really interesting study was done by by
researchers at the University of Toronto
because they looked at overweight and
obese adults age 35 to 55 right like
sort of getting into that kind of mature
to is into middle age and what these
researchers did is they gave them five
cups of canned ready to eat navy beans
this is the kind of stuff you go to the
grocery store you walk into the metal
aisle to where they have canned beans
you pick up a can of beans of white
beans Navy beans I love navy beans by
the way um five cups of can ready to eat
navy beans pre-cooked all right and they
just give them one cup a day for five
days so think about like just during the
work week Monday through Friday you get
a cup of beans weekend you get off and
they gave it to them for a month so four
weeks of having five days days a week of
having one cup of beans they measured
their they took their body measurements
of these subjects um at week one and at
week four so this is a one month
research study like at Time Zero week
one four weeks to see what happened to
the body measurements and guess what at
one month the women in the study who ate
beans all right one cup of beans 5 days
a week had a 1 inch reduction in their
waist circumference waist shrank by an
inch that's like one belt loop you know
that's one size and when they actually
had their body composition measured by
scand they had a reduction in visceral
fat so eating beans activates your brown
fat reduces visceral fat all right and
other studies of other legumes also show
eating legumes other types of beans
lentils chickpeas improves metabolic
control reduces harmful excess visceral
fat and this lowers the rate and risk of
developing chronic diseases and it also
reduces the risk of developing cancer
beans simple inexpensive delicious and
actually when you cook beans when you
make a pot of beans usually have more
than you can eat at one sitting so guess
what saves time too because you got
leftovers to eat the next day all right
um like I told you I like bean stew I
like bean soup so many different recipes
like I think about like navy beans
cooked in a uh in a bone broth or
vegetable broth and use take Rosemary uh
to actually give it an Herby uh taste to
it absolute delicious have some
sourdough bread with it the sourdough
has leab Rai uh that gives a Tang to the
bread good for the gut microbiome that
to me is a really really satisfying meal
all right by the way when you eat beans
it it creates a sense of satiety which
means that you feel full and it lasts
long enough so that if you have one meal
with beans like at lunch you'll probably
eat you'll still feel kind of full at
dinner and you're more likely not to
overeat so beans help you uh eat less
help prevent overeating uh for your next
meal all right so that's one uh that's
one food that you can eat to turn on
your fat and metabolism and burn down
harmful visceral fat another food that
can actually burn down visceral fat are
the class of Brasa vegetables Brasa you
probably heard of them broccoli
cauliflower o Choy kale cabbage kabi
napa cabbage turnips collared greens
brussels sprouts you know the things
that you'd find in a farmers market in
the spring or the summertime or go to
the produce aisle the grocery store it's
the green stuff against the wall all
right and all of these Brasa uh
vegetables have a bioactive natural
chemical called sorane sorane is the
natural chemical that's found in brassa
vegetables from broccoli to Cabbage to
Brussels sprouts and guess what suanes
do when you eat them suanes get uh you
chew chew chew you swallow them sorines
get absorbed to the bloodstream guess
what they do they activate your brown
fat click click click whoosh Brown fat
lights up needs the fuel where does it
draw the fuel from from your excess
harmful visceral fat Brown fat good fat
burn burns down white fat harmful fat
visceral fat so sophanes do this now how
do we know that well there was a study
that involved
117,000 people that showed that eating
Brasa the equivalent of half a cup of
broccoli had more weight loss due to the
burning of white fat caused by the
suhane that's found in the Brasa all
right so just a half a cup of broccoli
not very much actually uh kind of lit up
your metabolism burned down harmful body
fat and caused them to to to lose more
weight uh than uh the people who didn't
have the Brasa now another study done
from Spain looked at 40 overweight
adults and these adults were 35 to 55 so
again same kind of like adult to middle
age you know young adults of middle age
and they were given a third of a cup of
fresh broccoli Sprouts now here's the
thing about broccoli Sprouts broccoli
has got Sor fans right all right now
broccoli is a big toll stock with the
Treetops and by the time you buy
broccoli uh in the supermarket or in the
frozen section they chop off usually the
big long stock and they chop up the
fettes or you might chop up the fettes
at home turns out the suor fanes are
found in the in the Treetops but the
stock has twice as much of the good
stuff so you want to actually save and
cook with the broccoli stock that's
another Pro tip for you but guess what
um that's adult broccoli broccoli
Sprouts which are just three to four day
old broccoli baby broccoli they have a
100 times more Soulful or fame than the
grownup broccoli right it's like it's
like broccoli that is grow like that
when it's actually growing it's got all
it's ever going to have and then as it
gets B so it's really concentrated these
tiny little Sprouts when it gets bigger
and thicker and you know starts to
Branch out and create all these
fluorites it's like a dis it disperses
the uh the sorane everywhere so the
Sprouts have a hundred times more
sulphoraphane than the adults and what
they did in these 40 adults overweight
adults uh is that um they got a third of
a cup of fresh broccoli sprouts and
after uh uh and they got it every day
blood tests were drawn during the study
and they also collected urine to see if
the suanes in the broccol spouts went
through the system and you could find a
urine and at the end of 10 weeks of
daily broccoli spouts just a third of a
cup the broccoli sprout eaters had
decreased their body mass by 6% so just
the Sprouts decreased the body mass by
6% and when they stopped uh uh eating
the broccoli Sprouts guess what that
decrease in the body visceral fat
persisted for another 20 days so there
was a long tail to the effect of eating
broccoli Sprouts pretty cool all right
and when I looked in the blood uh
remember I told you excess visceral fat
causes inflammation and you can find
that inflammation in the blood blood
markers of inflammation eating broccoli
Sprouts lowered the blood markers of
inflammation by
38% so good fat burns down bad fat draws
down visceral fat the fuel from visceral
fat lowers inflammation it all fits
together it make all makes perfect sense
and eating foods can help you burn fat
who would have thought that you can eat
food to actually burn fat we used to
think that you eat food you gain fat now
there's certain foods we know uh that
can actually burn fat and we know how
they do it it set you through uh Brown
fat now when I cook Brassica for example
like adult broccoli one of the things
that I actually do or you know whether
you're talking about broccoli broccoli
Rob uh bok choy kabi one of the things I
like to do as a little cooking tip I
like to cook it quickly you know I I
like to cook quickly uh rather than stew
it and all that kind of stuff so what I
do with like broccoli is I will uh boil
some water in a pot like a big pasta pot
um or a big walk you can get it boiled
pretty quickly and when the water's
boiling I put I I I cut the broccoli or
the Brasa into largish pieces I throw it
in the water turn off the heat I blanch
it like 60 seconds all right that's it
and you'll watch the green turn really
more intense more more intense green
you're bringing out the flavors you're
not actually and you're blanching it
you're actually starting to par cook it
you're not destroying the bioactives
you're not destroying the sorane just
pull it out you you know you've gone too
far and you're start to destroy the good
bioactives in it when actually the color
starts to pale become W remember like um
you know when you were in grade school
and you went to the school cafeteria and
they had broccoli and it was like limp
like you know it was completely no
substance to it and the green it was
sort of like Army tan green uh cactus
green like Dusty green like like no
flavor no texture no no good color don't
that's like when you've destroyed it all
all right but if you actually par boil
60 seconds it turns bright green
beautiful bright green pull it out um
and then I slice it and then I'll stir
fry it right away all right put into a
blender whatever I'm I'm going to do um
that's actually a trick to preserving
the bioactives of soran while actually
cooking um uh par cooking uh the the
barasa vegetables all right so third
food I'm going to talk about are carrots
carrots carrots are food everybody knows
you know uh the bunny rabbits eat
carrots uh carrots did not irrigate in
America uh it did not originate in
Europe carrots originated in Southwest
Asia all right and the earliest carrots
were not orange they were not orange
guess what they were purple on the
outside and yellow on the inside purple
on the outside yellow on the inside of
the original carrot and in fact if you
go to farmers markets today and
sometimes in the grocery store you'll
see these like heirloom carrots and
you'll see some purple carrots and if
you broke it open you and look inside
the middle you'll see that the inside of
the purple carrot is actually yellow
that's the original carrot all right and
the outside has an cins that's what that
the natural Dy that makes the purple
carrot purple on the outside purple um
blueberries is the same thing that
causes blueberries and blackberries that
actually have their characteristic
bluish color purplish color that's found
in the carrots and anthocyanin also turn
on metabolism help turn on Brown fat to
burn down uh to undergo thermogenesis to
burn down white fat so that's a good
thing but orange carrots also work
orange carrots are packed with
carotenoids carotenoids um like glute
and zanthin also can turn on um Brown
fat thermogenesis as well so how did the
purple carrot turn into the orange
carrot well the legend goes in the 1600s
uh in the Netherlands Dutch Farmers
began to breed carrots to be orange they
went from purple to Orange and they
found the orange ones and they kept on
you know deliberately breeding them
until they got most the orange carrots
to celebrate a hero named William of
Orange who freed the Netherlands from
Spanish rule this is actually the the
the lore the legend of why orange
carrots became orange well look carrots
not only have these carot noise can turn
on Brown fat but they're also a great
source of dietary fiber dietary fiber is
good for your gut microbiome your gut
gut microbiome actually um helps to
streamline your metabolism uh all good
for overall uh enhancing your metabolism
and carrots also contain chlorogenic
acid uh which as we know like in coffee
uh Burns down uh visceral fat carrots
also have beta carotene and beta crypto
beta crypto is a specific coronoid that
guess what increases thermogenesis and
brown fat and that burns down harmful
body fat all right clinical studies have
been done of carrots like at the
University of Medical Center in utr in
the Netherlands uh researchers looked at
374 middle-age and elderly men these are
people anywhere between the ages of 40
to 80 right so adults to elderly people
and looked at how many foods uh from the
carotenoid with betac cryptos anthan
like carrots they were eating and they
also measured the subjects metabolic
parameters like what are their metabolic
things things like waist circumference
body fat distribution insulin levels
blood cholesterol all the things you
look for to do a metabolic workup uh in
the medical uh Clinic uh and what here's
what they found the researchers found
that those people who ate the equivalent
of three only three medium-sized carrots
a day had a 58% reduced risk of
developing metabolic syndrome just
eating the equivalent of three
medium-sized carrots reduce the risk of
developing metabolic syndrome by 58%
that's huge all right and by the way
that's by reducing visceral fat and
turning on thermogenesis all right so
that's really really really amazing now
here's a little side tip for you about
eating carrots obviously eat the orange
carrot or if you can get an heirloom
carrot like a purple carrot with a
yellow metal eat the carrot of course
the T it's called the tap Roo that's the
stuff underground but I've done research
with my team at the angro Genesis
foundation and we compared the health
benefits of the tap rot the the orange
part with The Carrot Top the green part
now if you go buy carrots at a farmers
market you'll see you know there's about
this much carrot and there's a huge
amount of green top so usually you cut
off the Green Top throw it away we we
were actually studying The Carrot Tops
to see what they could do and guess what
we found carrots were actually good for
health they actually good for your blood
vessels they they helped to improve
blood vessel Health but the Carrot Tops
were twice as beneficial all right so
don't swear your Carrot Tops I don't
know make a salad out of it make a pesto
out of The Carrot Tops search Carrot Top
or carrot greens on uh on Google and put
recipe type video uh hit video and watch
somebody teach you how to make make some
really interesting things out of uh
carrot greens or Carrot Tops all right
so that's something you should actually
know uh I like to roast carrots I think
roasted carrots taste really good um and
you can actually add different kind of
spices some tur some turmeric or cumin
that you spice it up want to sweeten it
you can add just a touch of maple syrup
on roasted carrots I like uh to to eat
that you can actually just add coriander
uh to carrots different type of spices
give it a try uh carrots are really good
for you good for dietary fiber good for
carotenoid good for metabolism that
that's sort of like what I'm
recommending that you actually uh try
doing okay so that's it how to use food
as medicine uh in order to be able to
burn down harmful viseral fat I'll have
more tips for you in another video on
other ways to actually burn down fat and
Metabolism I read about all of this in
my book eight to beat your diet uh it's
not a diet book It's actually an
anti-diet book because it teaches you
how to fire up your own metabolism to
fire up your brown fat to burn down
harmful excess body fat uh and gain
health and guess what you can do it by
eating delicious foods hope you learned
something new and thanks for watching
I'll catch you in another
video hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there