Kind: captions
Language: en
let me explain how your body how food
can fire up your body's metabolism so
I'm going to take you back to body fat
like you know again I'm not a diet
person in fact I don't really like fad
diets and Trend diets and crash diets
and you know like anyone else I have
stepped out of the shower and out of the
corner of my eye I see something on my
body in the mirror that like yeah I
don't like that I I got to get in a
better shape or I got to get in a better
diet like I mean it's it happens to all
of us right that's a common thing then
you step on a scale and the number that
comes up isn't the number that you had
hoped for so you feel right away from
the get-go like oh man I got to I'm
disappointed I got to do something about
it well I can tell you that in my book
what I want people to realize that
science is empowering us because you can
buy these metabolism activating fight
fatting Foods right in our grocery store
so in the book I actually the whole
second section of the book if you're
anybody who wants to like have surprise
and Delight I write the book as if you
if I invited you like when you were a
kid to jump into the grocery cart I take
you on a tour to the grocery store I
invite you like a like a kid to jump
into like your mom's grocery cart where
she's pushing around what I do is I
whisper in your ear and tell you what to
put in the cart so you go to the produce
section and there are foods that are
like tomatoes that have lopine that
actually dissolve into your body fat
within an hour or so after you eat the
tomato and that lopine turns on your
body fat and what it does it it doesn't
turn on the jiggly fat it turns on the
kind of fat called Brown fat and brown
fat isn't jiggly it's not lumpy bumpy
it's paper thin and it's paper thin and
it's pressed along your neck under your
breastplate under your arms a little bit
behind your back a little bit in your
belly and when the lycopene from
tomatoes and other foods will actually
get to your fat it lights up the fat
like the striker you have on a gas oven
you know you click it click click click
whoosh when that brown fat lights up
it's literally burning it's thermogenic
meaning it's a space heater it creates
heat in order to create heat to fire up
it has to draw energy right just like a
space heater does you got to plug it in
or just like your gas range does it
draws down the gas from a gas tank now
in this case your brown fat when it
fires up due to food okay which could be
Tomatoes could be Chili Peppers By the
way Sano chilies ancho chilies Anaheim
chilies will all do this in their own
way fires up the brown fat and where
does that your brown fat draws fuel from
it draws it from the harmful fat that's
stored extra energy so good fat Brown
fat will burn down harmful fat white fat
jiggly fat and it draws it right down
and the first place it goes is from the
most dangerous kind of fat that's stuck
inside your body all right so foods like
tomatoes ancho Peppers avocado broccoli
Bak Cho onions garlics green onions red
onions these are all foods that you
would see in the grocery store
tangerines lemons watermelon you know
sound familiar anyone listening to this
these are actually science has shown
these are metabolizing metabolism
activating Foods they trigger your brown
fat to start turning on its space heater
function to burn down extra Fuel and
then what I do is I take people from the
produce section into the other sections
of the grocery store including the
beverage section including the Forbidden
middle aisles remember people used to
say don't shop only shop on the
perimeter stay away from the middle
aisles I tell people there are Treasures
metabolism acting treasure Foods right
in those middle aisles you just need to
be able to tell the real gold from the
Fool's Gold so that's why I call the
whole chapter treasure hunt and then we
can go to the seafood section to look
for healthy metabolism activating Foods
as well the long and short of it is that
you can get these Foods in your regular
grocery store that means that it's
accessible to everyone and many of these
foods are pretty inexpensive as well
yeah thanks for sharing all that because
I do think that it is important to pay
attention to the quality of your diet as
you are making these small changes in
your nutrition and in your health
because over time what you will find is
that you're going to feel better overall
you're going to feel better physically
you will start to lose I think more
weight because just by default I think a
lot of these Foods as well tend to have
less calories right than do like a lot
of the other like processed foods and I
just think you'll find that it's not as
hard once you get down the path a little
bit you'll realize like since you feel
better you'll now have like a deeper
connection to it you're like man I'm so
glad I'm doing this I want to continue
to feel like this I'm not going to stop
and I know we've spent some time talking
about metabolism we've talked about like
body fat and brown fat and how to combat
all this I want to talk about sleep
because I think that you know without us
getting a good quality night's sleep I
think it's going to be hard to do any of
the stuff that we're talking about now
right what have you found in research
what have you found in your own practice
or even in your own experience with
regards to habits you know nutrition
habits and things we can do on a daily
basis to help improve the quality of the
sleep like what have you found with that
well first of all one of the remarkable
things about sleep is how restorative it
actually is but sleeping is one of those
everyday activities that nobody teaches
us how to do right I mean we nobody
teaches us really how to eat nobody
teaches us how to sleep right so there's
so many factors that can affect our
sleep we don't just get tired and con
out you know on the couch oh yeah we can
do that you know but the fact of the
matter is that sleeping is an there's an
art to actually sleeping there's kind of
a preparation phase for sleeping and
again we live in a modern society with
bright lights you know a neon we got all
this Buzzy activity going on anybody
who's been to Vegas knows you know like
that's a town that is set up to keep you
from sleeping because it gives you some
stimulation Surround Sounds stimulation
24 hours a day okay let me just tell you
a couple of things that can be helpful
to actually help get better sleep I
think that you know if you don't get
good sleep like your whole life is kind
of a little bit against you so number
one staying Physically Active being
Physically Active during the day you can
go to the gym you can go for a run but
you don't have to just going for a walk
for 30 minutes actually will help
exercise your brain your circulation
your muscles in a way that actually will
help you sleep later in a day it sends
signals to your body that you it needs
to renew itself and sleep is part of
renewal so you know something as easy as
taking a walk uh for a half an hour
every day after dinner or frankly
anytime or split it up actually is a
little trick that actually is very
useful obviously you don't want to be
taking stimulants just before bedtime
now I'm somebody who can drink a cup of
coffee I I can I used to live in Italy
during my Gap years so I'll have a cup
of a little tiny cup of espresso after
dinner doesn't bother me but for a lot
of people okay it's an individual for a
lot of people you know if you have
caffeine at the end of the day after
dinner like it's going to make you wired
for the rest of the night and then
you're not going to get good sleep so I
think be really really mindful of what
you're putting into your body as you get
into the evening time particularly you
know what what are you drinking for
dinner all right ironically you know
even though people say you drink wine or
beer you know alcohol makes me sleepy it
can make you sleepy but actually when
you actually have booze in your your
system you never actually get good deep
sleep the alcohol in your brain actually
doesn't allow you to go dive deep so you
kind of a little bit near the surface
you're Restless you're not you're not
getting full renewal sleep and so that's
why you know it's important just to
recognize that among other reasons you
want to control alcohol intake you know
cut down or cut out it will interfere
with your sleep now the other thing is
actually the volume of food if you eat a
lot of food for dinner at night before
you go to bed and especially if you eat
close to bedtime that insulin is jacked
up your body is full on trying to store
that energy the fuel that you've just
eaten into your cells that's a lot of
work man and you know your factory is
running full blast storing these things
I mean it's kind of like you know if
you've ever moved out of an apartment or
a house this is like you know like you
eat when you overeat or you eat too
close to bedtime imagine having an
entire crew packing up your house trying
to store everything all right that
pretty disruptive and so you can't just
brush your teeth and lay down and expect
you're going to crash right away so give
yourself more time and don't eat too
much don't overload your metabolism it's
going to dog you as you get into your
night and by the way if you're not
getting good quality sleep you're also
your metabolism is not burning the
energy optimally either you're cutting
into that aspect of trying to elevate
your own health now obviously stress
again going all the way back to what we
were talking about the very beginning
stress trauma anger emotional injury
anxiety those things also if we don't
confront them somehow and deal with them
there's lots of different tools that can
be used to deal with them if we don't
confront that part of it we're also not
going to get a good night's sleep all
right and by the way when you don't get
a good night's sleep something that's
not known by a lot of people is that
when we're sleeping deeply our brain
detoxifies itself but the way that tox
ifies itself is by opening a sewer
system so most people don't know that
our brains have a sewer system called
the gimatic system literally it's like
the sewers of underground sewers of
Paris all right they're actually shut
during the day nothing really leaks out
of your brain your brain wants to hang
on to everything that all the input
you're giving to it but it accumulates
toxins it accumulates free radicals it
accumulates toxins from the food that we
eat the air that we breathe the
inflammation that actually is part that
can happen in function of your brain at
night when you get good quality sleep
the lymphatic system opens up like the
sewers of Paris and it flushes out all
those toxins all that waste products all
the dead cells all the inflammation gets
flushed out of your brain when you don't
get good quality sleep or when you get
little sleep Disturbed sleep the sewer
system doesn't fully open and that's why
when you don't get a good night's rest
the next day you feel foggy you feel a
little headachy you feel a little
confused muddy toxic brain yeah I love
what you said there and I think like
when you eat a lot late at night what I
found is you just feel like
uncomfortable like it's hard to go to
sleep just because you feel kind of
stuffed right because you've eaten so
many calories in a short amount of time
and then you're just going to like lay
down and you're just resting and you
can't fall asleep because you're just
like you said you're waiting for your
body to digest the food you're
experiencing some discomfort you know
you're kind of still awake cuz your body
is still awake so yeah I love the tips
that you Prov Ed as far as how to
optimize sleep because like you said
sleep is so important and you said
something that I I wanted to talk about
as well and that you know a lot of times
people will wake up kind of in a days or
foggy if they don't get good sleep and I
think a lot of people now based on
stress based on their lives and just you
know maybe what's going on over the last
few years where people are just kind of
at this lowlevel stress their energy is
depleted just naturally and maybe
they're aware maybe they're unaware of
it in your research in your experience
what role does food play in this like do
you think that you know if you eat
processed food all day it can have an
impact on your mood or do you think
that's false no no it's it's absolutely
true the science shows that to be true
for sure our diet affects our gut
microbiome the healthy bacteria in our
gut and a lot of people may not realize
this but the research is really really
making it clear the healthy gut bacteria
that we have in the lower part of our
gut it's in our colon a part of the
colon called the seeum it's a little bag
near the end of our gut is filled with
something on the order of 39 trillion
bacteria it's called our gut microbiome
and when you talk about gut health
largely it's it's referring to actually
that bacteria being very happy it's an
ecosystem think about that bacteria
ecosystem like the Great Barrier Reef
all right it's an enormous collection of
Life bacteria being life and in the
great berry Reef you've got this Myriad
you got different corals you got Turtles
you've got big fish you've got sharks
you've got all kinds of different
colorful things living organisms living
together and it makes the sea around it
healthy and our gut bacteria makes our
bodies healthy they help us heal they
help our immune system but very
importantly back to the mood and the
Sleep part it turns out we now know our
gut bacteria sends text messages to our
brain and among the things that our gut
bacteria helps our brain release are
social
hormones and hormones that control our
mood and lower our anxiety hormones like
serotonin like dopamine like oxytocin
these are the hormones that make us
depressed happy sad anxious Moody cloudy
and also the good news is that when your
gut bacteria is Happy it makes our brain
release happy hormones one of them is
called oxytocin as I mentioned oxytocin
there's one bacteria by the way called
lactobacillus ruide and this is just how
one area of research and I want to cite
for for people listening to this
lactobac Rai which is a natural gut
bacteria text messages to our brain it
causes our brain to release oxytocin
oxytocin is a mood hormone it's a brain
hormone that makes us feel good it's the
same hormone that you get when you are
picking up a good friend at the airport
and you see them coming out of the you
to the baggage claim and you give them a
big hug all right you feel good right
that's oxytocin your brain just flooding
out when you have a kiss a French kiss
your brain is pouring out oxytocin makes
you feel good when you have an orgasm
for a few micr seconds your brain is
pumping out as much oxytocin as it can
when you disturb your gut microbiome by
eating foods that destroy our gut health
you actually interfere you snip the wire
you prevent that text message from
coming through you know it's it's kind
of like putting your your mood your
connection between your gut brain
connection on airplane mode it can't
signal and so therefore you don't feel
as good now what are some of the foods
that can actually actively destroy our
gut brain connection unfortunately it's
the food that we tend to consume the
most ultr processed foods the stuff in a
box in a bag in a can and a tin and the
things that have you know 20 or so
ingredients that you can't pronounce
except that what you know is that
they're artificial preservatives
artificial coloring artificial flavoring
you know additives that actually make it
last longer on the Shelf all those
things that kind of had made our modern
Mass food industry the Goliath that
actually is we're beginning now to do
the research to realize you know what
I'm glad that you know we're able to
address the hunger needs of more people
but the quality of the food remember the
quality of the fuel in your tank that's
lowquality Fuel and when you actually
put all those chemicals in your tank
you're poisoning your gut bacteria when
your gut bacteria poison they're not
able to you put them on you put them on
airplane mode they're not able to signal
to your brain in fact sometimes they
send inflammatory signals which actually
darken your mood to begin with hi there
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