Kind: captions
Language: en
okay today we're going to talk about the
dangers of late night snacking and what
it does to your body specifically your
metabolism so here's the answer late
night snacking derails your metabolism
and I want to explain why your Healthy
metabolism is hardwired so that during
the day when you're eating breakfast
lunch dinner
Etc it's your body is actually expecting
to take in nutrients specifically carbs
glucose energy sources of energy and so
your metabolism is focused on taking
that energy and storing it where does it
store it well it stores some in your
bloodstream and some in your muscles and
anything extra gets stored into your
body fat your adipocytes that's actually
the purpose of your fat cells okay it's
a storage area it's it's a fuel tank for
your body now what happens is that when
you stop eating and that is after dinner
for example and you're going to sleep
you're not eating anymore your body is
uh uh gets used to the idea that there's
no more food coming and so what it does
your metabolism switches gears just like
in a sports car your body is a fancy
sports car shifts gears in the evening
when there's no more food coming no more
fuel and what it does is it actually
reverses its role so instead of storing
Fuel and energy into your body fat it
burns it that's right you actually burn
body fat while you're actually sleeping
okay so what happens when you uh snack
late at night all right or midnight
snacking as uh as we used to call it the
problem is that you're actually cutting
into the time that your body is actually
able to do the fat burning now let me
explain this when you're eating dinner
energy is going in look like it is all
day long and as the food goes in your
body is releasing insulin now insulin is
the hormone
made by the beta cells in your pancreas
gets into your bloodstream and it says
hey there's nutrients let's bring some
of that sugar glucose into our cells
muscles and body fat so we can use it or
store it okay so as long as insulin is
up your body is in fuel storing mode
when insulin goes down which takes a
couple of hours all right when insulin
goes down that's when your body goes oh
all right it's time to actually switch
gears and burn fat so check it out when
you're actually eating dinner insulin
goes up when you finished eating dinner
for a little while your insulin levels
are going to after a while going to go
down all right so by the time bedtime
rolls around let's say 11:00 10:00 11:00
all right now your body is ready to
start burning fat all right uh insulin
low switches gears Burns body fat uh all
night long until you get up in the
morning now if you actually
eat after dinner late night snacking
midnight snacking having that little bit
of that extra something sweet before you
go to bed guess what happens your
insulin goes up because it's drawing the
fuel in and now it's going to take a
little while to go back down so your
body is not going to be Switching gears
you might be asleep but it's not
actually your metabolism is not burning
fat it's not doing what it wants to
actually do and this is actually one of
the problems of late night snacking so
here's my Pro tip for you on how to
actually get around this and that is um
uh when you actually finish dinner all
right and by the way don't eat too much
don't overeat eat healthy foods all
right uh don't overeat uh and uh put
your dishes away let's say you have
dinner at 7:00 and then you put your
dishes away at 8 about an hour later all
right now don't eat anything else all
right until the next day you're done the
dishes in the sink means that you're
done
all right and when you do that then
you're reminding yourself that your body
needs to switch into gear your insulin
levels need to um come down so that b by
bedtime you're actually going to be in
fat burning mode that is a pro tip
dishes in the sink stop eating that's it
until the next day give your metabolism
a chance to do its thing and what that
thing is is to burn fuel and excess Fuel
and it burns down harmful body fat
visceral fat these are the extra
calories that you might have stored over
the course of the last day maybe even
the last week maybe even the last month
if you want to actually get your
metabolism to do that heavy lifting for
you to burn calories while you sleep how
good that is that then you actually
don't want to be late night snacking
okay now if you want to be practical
about fasting this is the whole thing
about intermittent fasting there is this
concept that to do intermittent fasting
you have to fast for 16 hours and
squeeze all of your eating into 8 hours
right 16 plus 8 is 24 hours in a day but
I can tell you while that will actually
cause you to lose weight actually a fair
amount of weight with intermittent
fasting and it's actually pretty healthy
for you to do that kind of fasting in
reality at least from my perspective
fasting for 16 hours is very difficult
for most people to do over a long period
of time and that's the problem with
dieting isn't it when you actually are
asked to do something that is difficult
and hard to maintain what you going to
do you're going to fall off the wagon
and then you're going to stop uh the
pattern the habit and uh then everything
get gets undone uh that you tried to do
so here's another Pro tip for you on how
to actually get your body to uh do uh
its thing during intermittent fasting
and that is this again eat dinner at 7
put your dishes away at 8: for example
all right it might be a little earlier
might be a little bit later then don't
eat anything and let's say you go to bed
at 11:00
just as an example you're supposed to
get 8 hours of sleep in those 8 hours of
sleep you want your metabolism to be
burning down that extra body fat burning
down those extra calories and when you
get up in the morning let's say it's
7:00 in the morning right go to bed at
11:00 wake up at 7:00 that's 8 hours of
sleeping now instead of doing what your
mother uh uh told you to do what my mom
told me to do is to get up out of bed
roll out of bed get down to the kitchen
table and eat some breakfast because
whatever we're going to be doing next we
need um energy uh in our brain to be
able to function well that's not
actually true it turns out that as
adults when you get up in the morning
you don't have to eat right away and
you'll be just fine and in fact what I
do is I get up in the morning let's say
you get up at 700 all right might be a
little earlier might be a little bit
later and then instead of rushing to eat
breakfast here's what you do wait for an
hour take your time before you eat
anything so how do you use that time for
an hour get up
slowly uh uh take a shower uh get
yourself ready get dressed for me I
might take a walk I might uh read a book
I might check my emails whatever it is
that you need to do to putter around
just a little bit before you have
breakfast at all that's easy to actually
burn up an hour and now think about it
let's go back and calculate the
time dinner at 7:00 dishes away at 8:00
now you don't eat eat bedtime at 11:00
that's 3 hours of of not eating your
insulin is definitely going to be down
your metabolism will be shifted gears
and now from 11:00 to 7:00 in the
morning that's 8 hours 3 hours plus 8
hours is 11 hours you get up in the
morning you wait for about an hour
before you sit down to eat anything
that's plus 1 hours 11 hours plus 1 is
12 and bingo you've actually hit 12
hours of fasting very easy to do now
that's something that's very practic to
do um and anybody can actually do that
without too much difficulty without
stressing yourself you could do it with
a family you could do it with a partner
you actually do it with a work schedule
right so this is my Pro tip my hint to
you of how to actually get 12 hours of
fasting in instead of 16 hours of
fasting and clinical studies have
actually shown that while 16 hours does
work and you actually can lose if you're
looking for weight loss will actually
give you a good amount of weight loss uh
uh fasting for 12 hours will still give
you um some bang for your buck you'll
still still lose weight now Beyond
weight loss because some people say well
I don't really need to fast to lose
weight let me tell you what else
intermittent fasting does while you are
fasting your body's metabolism is
shifting into fat burning mode other
things are happening in your body as
well during this period whether it's 12
hours or 16 hours this is what's going
on your gut microbiome your Healthy
bacteria are resetting your immune
system is actually being groomed ready
for the next day to be powerful to help
defend yourself okay your circulation is
actually uh the blood vessels in your
body you're being healed up and the
other thing that happens during
intermittent uh fasting is that when
you're actually fasting and sleeping
your brain is actually purging its
toxins hey just something real quick if
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below now back to the video when you're
sleeping and fasting your brain is
draining off all the toxins that have
accumulated in the day before right and
this is what happens if you pull it on
lighter you know how fuzzy your brain
feels you got a little bit of a headache
that's the toxins that have been
retained in your brain so during this
period of fasting intermittently while
you're sleeping all kinds of things are
going on your metabolism is getting
better your gut microbiome is getting
better your immune system is resetting
uh and getting better and your brain is
actually draining itself as well okay if
you want to talk about cleansing that's
actually the real cleanse that actually
happens every single night when you get
good quality sleep now I just told you
the reasons why uh late snacking can
actually cause a problem uh when it
comes to your body and your metabolism
but I'll tell you here's something that
you can actually achieve you can
actually get 12 hours of intermittent
fasting in very easily to groom your
metabolism all right and you can do that
by enjoying your life and and be
balancing as well the only thing you
need to make sure that you don't forget
is that when you fast you might get
hungry so when you finally get down to
eating whether it's a breakfast or
sometimes for me I just skip breakfast I
go straight onto an early lunch here's
the key thing do not overeat you might
be hungry but again don't overeat eat
healthy foods don't overeat eat slowly
and let your body your stomach release
the signals the hormone called leptin
that triggers your brain that says hey
you know what we got enough to eat so
when you're hungry you eat you don't
overeat you're not going to overload
yourself with those calories don't eat
too much moderation is the key to health
and a healthy metabolism and remember
this confusion say that I wrote about in
my book Eat to beat disease and that
confusion saying says it's called Hara
Hai bunme Hari bunme it's a Confucian
saying translated in Japanese that
basically means stop eating when you're
80% full super simple tips on how to
actually get the most out of your sleep
time fasting time and now you know why
actually you don't want to be eating
after dinner late night snacks and
midnight snacks hope you enjoyed
watching this and thanks for tuning in
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