00:00so for people that are overweight who so for people that are overweight who are kind of averse to exercise fidgeting are kind of averse to exercise fidgeting are kind of averse to exercise fidgeting might actually be a good entry point and might actually be a good entry point and might actually be a good entry point and 800 to 2500 calories is a considerable 800 to 2500 calories is a considerable 800 to 2500 calories is a considerable amount of calories when you really think amount of calories when you really think amount of calories when you really think about it about it about it now I would be remiss and I'd probably now I would be remiss and I'd probably now I would be remiss and I'd probably come under a pretty considerable attack come under a pretty considerable attack come under a pretty considerable attack if I didn't just acknowledge up front a if I didn't just acknowledge up front a if I didn't just acknowledge up front a core truth of core truth of core truth of metabolic science and also of metabolic science and also of metabolic science and also of Neuroscience frankly which is that Neuroscience frankly which is that Neuroscience frankly which is that calories in versus calories out meaning calories in versus calories out meaning calories in versus calories out meaning how many calories you ingest versus how how many calories you ingest versus how how many calories you ingest versus how many calories you burn is the many calories you burn is the many calories you burn is the fundamental and most important formula fundamental and most important formula fundamental and most important formula in this business of fat loss and weight in this business of fat loss and weight in this business of fat loss and weight management in general if you ingest far management in general if you ingest far management in general if you ingest far more calories than you burn you're more calories than you burn you're more calories than you burn you're likely to gain weight and a good portion likely to gain weight and a good portion likely to gain weight and a good portion of that weight is likely to be adipose of that weight is likely to be adipose of that weight is likely to be adipose tissue fat tissue fat tissue fat it's also true that if you ingest fewer it's also true that if you ingest fewer it's also true that if you ingest fewer calories than you burn that you will calories than you burn that you will calories than you burn that you will lose weight and that a significant lose weight and that a significant lose weight and that a significant portion of that will come from body fat portion of that will come from body fat portion of that will come from body fat a calorie is a calorie as a unit of
01:00a calorie is a calorie as a unit of a calorie is a calorie as a unit of energy and we need to accept and energy and we need to accept and energy and we need to accept and acknowledge this calories in acknowledge this calories in acknowledge this calories in meaning calories ingested versus meaning calories ingested versus meaning calories ingested versus calories burned formula but the calories calories burned formula but the calories calories burned formula but the calories burned portion is strongly influenced by burned portion is strongly influenced by burned portion is strongly influenced by a number of things that you can control a number of things that you can control a number of things that you can control that can greatly accelerate or increase that can greatly accelerate or increase that can greatly accelerate or increase the amount of adipose tissue or the the amount of adipose tissue or the the amount of adipose tissue or the proportion of adipose tissue that you proportion of adipose tissue that you proportion of adipose tissue that you burn in response to exercise and food if burn in response to exercise and food if burn in response to exercise and food if your foundation of health and your your foundation of health and your your foundation of health and your foundation of hormones and your foundation of hormones and your foundation of hormones and your foundation of metabolism isn't right foundation of metabolism isn't right foundation of metabolism isn't right it's going to be very hard to get the it's going to be very hard to get the it's going to be very hard to get the most out of any kind of exercise or fat most out of any kind of exercise or fat most out of any kind of exercise or fat loss protocol we should all be striving loss protocol we should all be striving loss protocol we should all be striving to get quality and sufficient sleep get to get quality and sufficient sleep get to get quality and sufficient sleep get your sleep right get your light exposure your sleep right get your light exposure your sleep right get your light exposure right avoid bright light in your eyes at right avoid bright light in your eyes at right avoid bright light in your eyes at times you want to be asleep and get times you want to be asleep and get times you want to be asleep and get bright light in your eyes at times you bright light in your eyes at times you bright light in your eyes at times you want to be awake the other thing is want to be awake the other thing is want to be awake the other thing is essential fatty acids we need fatty essential fatty acids we need fatty essential fatty acids we need fatty acids they are vital to so many aspects
02:00acids they are vital to so many aspects acids they are vital to so many aspects of our health you don't have to get them of our health you don't have to get them of our health you don't have to get them from supplements you can if you want to from supplements you can if you want to from supplements you can if you want to but you need to get them from your food but you need to get them from your food but you need to get them from your food they are essential levels of fatty acids they are essential levels of fatty acids they are essential levels of fatty acids that will promote good mood and also that will promote good mood and also that will promote good mood and also healthy metabolism and will start to healthy metabolism and will start to healthy metabolism and will start to shift the needle in the right direction shift the needle in the right direction shift the needle in the right direction on bloodborne cardiovascular factors on bloodborne cardiovascular factors on bloodborne cardiovascular factors the key thing is to get the levels of the key thing is to get the levels of the key thing is to get the levels of EPA that you ingest EPA that you ingest EPA that you ingest above 1000 milligrams per day so that above 1000 milligrams per day so that above 1000 milligrams per day so that doesn't mean just taking a thousand doesn't mean just taking a thousand doesn't mean just taking a thousand milligrams or more of say fish oil or milligrams or more of say fish oil or milligrams or more of say fish oil or krill oil or whatever your preferred krill oil or whatever your preferred krill oil or whatever your preferred source is it means getting above a source is it means getting above a source is it means getting above a thousand milligrams of EPA which may thousand milligrams of EPA which may thousand milligrams of EPA which may require that you ingest more essential require that you ingest more essential require that you ingest more essential fatty acids than just a thousand fatty acids than just a thousand fatty acids than just a thousand milligrams per day as well for people milligrams per day as well for people milligrams per day as well for people who have cravings issues they they crave who have cravings issues they they crave who have cravings issues they they crave sweets all the time people who are sweets all the time people who are sweets all the time people who are craving sugar can satisfy that Sugar craving sugar can satisfy that Sugar craving sugar can satisfy that Sugar craving by giving the neurons so to craving by giving the neurons so to craving by giving the neurons so to speak what they actually want which are speak what they actually want which are speak what they actually want which are amino acids and essential fatty acids amino acids and essential fatty acids amino acids and essential fatty acids that includes EPA but also things like that includes EPA but also things like that includes EPA but also things like glutamine and amino acid that can really
03:00glutamine and amino acid that can really glutamine and amino acid that can really reduce sugar Cravings if you take a reduce sugar Cravings if you take a reduce sugar Cravings if you take a teaspoon of that or even a tablespoon of teaspoon of that or even a tablespoon of teaspoon of that or even a tablespoon of that a few times a day finally you can't that a few times a day finally you can't that a few times a day finally you can't really position yourself to have a really position yourself to have a really position yourself to have a strong metabolism if your iodine levels strong metabolism if your iodine levels strong metabolism if your iodine levels aren't correct and your thyroid levels aren't correct and your thyroid levels aren't correct and your thyroid levels aren't correct the best ways to support aren't correct the best ways to support aren't correct the best ways to support the thyroid system and Metabolism in the thyroid system and Metabolism in the thyroid system and Metabolism in general is to make sure you're getting general is to make sure you're getting general is to make sure you're getting enough selenium sometimes called enough selenium sometimes called enough selenium sometimes called selenium each day simple way to do that selenium each day simple way to do that selenium each day simple way to do that is to ingest the highest concentration is to ingest the highest concentration is to ingest the highest concentration of selenium food that I'm aware of which of selenium food that I'm aware of which of selenium food that I'm aware of which is Brazil nuts one or two or three of is Brazil nuts one or two or three of is Brazil nuts one or two or three of those per day you'll have more than those per day you'll have more than those per day you'll have more than enough selenium to meet the thyroid enough selenium to meet the thyroid enough selenium to meet the thyroid needs so again sleep sufficient epas needs so again sleep sufficient epas needs so again sleep sufficient epas glutamine if you have issues with leaky glutamine if you have issues with leaky glutamine if you have issues with leaky gut or sugar Cravings can really help gut or sugar Cravings can really help gut or sugar Cravings can really help get your gut microbiome right I may have get your gut microbiome right I may have get your gut microbiome right I may have missed saying that but get your gut missed saying that but get your gut missed saying that but get your gut microbiome right that does not microbiome right that does not microbiome right that does not necessarily mean you need to ingest necessarily mean you need to ingest necessarily mean you need to ingest probiotics you can if you want to but probiotics you can if you want to but probiotics you can if you want to but you can also just simply ingest a you can also just simply ingest a you can also just simply ingest a serving or two of fermented foods per
04:00serving or two of fermented foods per serving or two of fermented foods per day that can greatly assist so things day that can greatly assist so things day that can greatly assist so things like sauerkraut kimchi every culture has like sauerkraut kimchi every culture has like sauerkraut kimchi every culture has a different a different a different Source or sources of fermented foods Source or sources of fermented foods Source or sources of fermented foods those can really help the gut microbiome those can really help the gut microbiome those can really help the gut microbiome and then make sure that your thyroid and then make sure that your thyroid and then make sure that your thyroid hormone is supported through the hormone is supported through the hormone is supported through the ingestion of sufficient iodine not too ingestion of sufficient iodine not too ingestion of sufficient iodine not too much and sufficient selenium not too much and sufficient selenium not too much and sufficient selenium not too much that sets the basis much that sets the basis much that sets the basis for how things like exercise cold and for how things like exercise cold and for how things like exercise cold and some of the compounds and other things some of the compounds and other things some of the compounds and other things that we're going to talk about today that we're going to talk about today that we're going to talk about today that are I'm guessing truly going to be that are I'm guessing truly going to be that are I'm guessing truly going to be truly new to many of you that can really truly new to many of you that can really truly new to many of you that can really increase the burn increase the burn increase the burn factor in the equation of calories in factor in the equation of calories in factor in the equation of calories in versus calories burned the burn Factor versus calories burned the burn Factor versus calories burned the burn Factor your thermogenic environment is your thermogenic environment is your thermogenic environment is one of the if not the most important one of the if not the most important one of the if not the most important factors in this business of fat loss and factors in this business of fat loss and factors in this business of fat loss and since I'm a neuroscientist that's what since I'm a neuroscientist that's what since I'm a neuroscientist that's what we're going to talk about let's talk we're going to talk about let's talk we're going to talk about let's talk about how fat is converted into energy about how fat is converted into energy about how fat is converted into energy which is sometimes also called fat
05:00which is sometimes also called fat which is sometimes also called fat burning there's two parts to this burning there's two parts to this burning there's two parts to this process one is fat mobilization process one is fat mobilization process one is fat mobilization and the second is fat oxidation or and the second is fat oxidation or and the second is fat oxidation or utilization you just have to move that utilization you just have to move that utilization you just have to move that fat fat fat out of the out of the out of the position that it's in you have to get it position that it's in you have to get it position that it's in you have to get it out of the fat cells all right it can be out of the fat cells all right it can be out of the fat cells all right it can be visceral around our viscera our organs visceral around our viscera our organs visceral around our viscera our organs or it can be subcutaneous under our skin or it can be subcutaneous under our skin or it can be subcutaneous under our skin most people are thinking about most people are thinking about most people are thinking about subcutaneous fat when they think about subcutaneous fat when they think about subcutaneous fat when they think about fat so the first step is to get those fat so the first step is to get those fat so the first step is to get those fatty acids moving around in the fatty acids moving around in the fatty acids moving around in the bloodstream to get them out of those fat bloodstream to get them out of those fat bloodstream to get them out of those fat cells and then they can travel and be cells and then they can travel and be cells and then they can travel and be used used used for energy and that second part remember for energy and that second part remember for energy and that second part remember first part is mobilization the second first part is mobilization the second first part is mobilization the second part is oxidation is then those fatty part is oxidation is then those fatty part is oxidation is then those fatty acids those are potential fuel they're acids those are potential fuel they're acids those are potential fuel they're just potential fuel but you haven't just potential fuel but you haven't just potential fuel but you haven't burned the fat yet you've just moved it burned the fat yet you've just moved it burned the fat yet you've just moved it out of your fat cells they're going to out of your fat cells they're going to out of your fat cells they're going to go into cells go into cells go into cells that can use them for energy that can use them for energy that can use them for energy and once they are inside those cells
06:00and once they are inside those cells and once they are inside those cells they're still not burned up you need to they're still not burned up you need to they're still not burned up you need to oxidize them you think oxidation is the oxidize them you think oxidation is the oxidize them you think oxidation is the burn up part burn up part burn up part they need to be moved into the they need to be moved into the they need to be moved into the mitochondria and then they can be mitochondria and then they can be mitochondria and then they can be converted into ATP into energy mobilize converted into ATP into energy mobilize converted into ATP into energy mobilize the fat then you have to oxidize the fat the fat then you have to oxidize the fat the fat then you have to oxidize the fat you have to in other words you have to you have to in other words you have to you have to in other words you have to mobilize it then you actually have to mobilize it then you actually have to mobilize it then you actually have to convert it into energy if you just convert it into energy if you just convert it into energy if you just mobilize it mobilize it mobilize it and you don't convert it into energy you and you don't convert it into energy you and you don't convert it into energy you don't oxidize it it can be returned to don't oxidize it it can be returned to don't oxidize it it can be returned to body fat body fat body fat and many of the things that the nervous and many of the things that the nervous and many of the things that the nervous system can do is to increase the system can do is to increase the system can do is to increase the mobilization of fat but also the mobilization of fat but also the mobilization of fat but also the oxidation of fat Okay so let's talk oxidation of fat Okay so let's talk oxidation of fat Okay so let's talk about how to activate the nervous system about how to activate the nervous system about how to activate the nervous system in ways that it promotes more Liberation in ways that it promotes more Liberation in ways that it promotes more Liberation movement mobilization of fat and more movement mobilization of fat and more movement mobilization of fat and more oxidation of fat oxidation of fat oxidation of fat so one of the most powerful ways to so one of the most powerful ways to so one of the most powerful ways to stimulate epinephrine which is also stimulate epinephrine which is also stimulate epinephrine which is also called adrenaline from these neurons called adrenaline from these neurons called adrenaline from these neurons that connect to fat and to thereby that connect to fat and to thereby that connect to fat and to thereby stimulate more fat mobilization and
07:00stimulate more fat mobilization and stimulate more fat mobilization and oxidation is through movement oxidation is through movement oxidation is through movement but I'm not talking about exercise the but I'm not talking about exercise the but I'm not talking about exercise the type of movement that I'm referring to type of movement that I'm referring to type of movement that I'm referring to is extremely subtle is extremely subtle is extremely subtle and some of you may be familiar with and some of you may be familiar with and some of you may be familiar with this type of movement which is that this type of movement which is that this type of movement which is that shiver or shivering shiver or shivering shiver or shivering is a strong stimulus for the release of is a strong stimulus for the release of is a strong stimulus for the release of adrenaline adrenaline adrenaline epinephrine into fat and the increase in epinephrine into fat and the increase in epinephrine into fat and the increase in fat oxidation and mobilization fat oxidation and mobilization fat oxidation and mobilization but shiver is not just induced by cold but shiver is not just induced by cold but shiver is not just induced by cold and there are other subtle forms of and there are other subtle forms of and there are other subtle forms of movement that can greatly increase fat movement that can greatly increase fat movement that can greatly increase fat metabolism and fat loss metabolism and fat loss metabolism and fat loss there was a group in England during the there was a group in England during the there was a group in England during the 1960s and 70s that discovered a pathway 1960s and 70s that discovered a pathway 1960s and 70s that discovered a pathway by which subtle forms of movement can by which subtle forms of movement can by which subtle forms of movement can greatly increase fat loss found where greatly increase fat loss found where greatly increase fat loss found where people that overeat but don't gain people that overeat but don't gain people that overeat but don't gain weight as a consequence and in fact many
08:00weight as a consequence and in fact many weight as a consequence and in fact many people who had low levels of body fat people who had low levels of body fat people who had low levels of body fat had a lot of resting Tremor not of the had a lot of resting Tremor not of the had a lot of resting Tremor not of the parkinsonian type but they would bounce parkinsonian type but they would bounce parkinsonian type but they would bounce their knee while they were sitting when their knee while they were sitting when their knee while they were sitting when they would talk they would engage in they would talk they would engage in they would talk they would engage in very angular movements they were sort of very angular movements they were sort of very angular movements they were sort of electric they found that they greatly electric they found that they greatly electric they found that they greatly increased their weight loss anywhere increased their weight loss anywhere increased their weight loss anywhere from 20 to 30 percent increases and in from 20 to 30 percent increases and in from 20 to 30 percent increases and in some cases you know there are the always some cases you know there are the always some cases you know there are the always those few people who burned a lot more those few people who burned a lot more those few people who burned a lot more it seems to work best in people who are it seems to work best in people who are it seems to work best in people who are already slightly overweight so for already slightly overweight so for already slightly overweight so for people that are overweight who are kind people that are overweight who are kind people that are overweight who are kind of reverse to exercise fidgeting might of reverse to exercise fidgeting might of reverse to exercise fidgeting might actually be a good entry point and 800 actually be a good entry point and 800 actually be a good entry point and 800 to 2500 calories is a considerable to 2500 calories is a considerable to 2500 calories is a considerable amount of calories when you really think amount of calories when you really think about it now shivering is almost always about it now shivering is almost always about it now shivering is almost always associated with cold and there are two associated with cold and there are two associated with cold and there are two ways that shivering can increase fat ways that shivering can increase fat ways that shivering can increase fat loss but you have to do it correctly and loss but you have to do it correctly and loss but you have to do it correctly and most of the people most of the people most of the people that are using cold are suggesting the that are using cold are suggesting the that are using cold are suggesting the exact wrong protocol in fact the one I'm
09:00exact wrong protocol in fact the one I'm exact wrong protocol in fact the one I'm going to recommend is 180 degrees in the going to recommend is 180 degrees in the going to recommend is 180 degrees in the opposite direction to the typical opposite direction to the typical opposite direction to the typical protocol that you'd hear about when you protocol that you'd hear about when you protocol that you'd hear about when you get into cold and you shiver the get into cold and you shiver the get into cold and you shiver the Shivering those that low level movement Shivering those that low level movement Shivering those that low level movement of the muscle those small movements of the muscle those small movements of the muscle those small movements triggers the release of a molecule triggers the release of a molecule triggers the release of a molecule called succinate and sukinate acts on called succinate and sukinate acts on called succinate and sukinate acts on the brown fat to increase Brown fat the brown fat to increase Brown fat the brown fat to increase Brown fat thermogenesis and fat burning overall it thermogenesis and fat burning overall it thermogenesis and fat burning overall it actually increases body heat through actually increases body heat through actually increases body heat through this brown fat thermogenesis pathway how this brown fat thermogenesis pathway how this brown fat thermogenesis pathway how much cold exposure and how often that's much cold exposure and how often that's much cold exposure and how often that's the key remember if you resist the the key remember if you resist the the key remember if you resist the shiver you are not going to get the shiver you are not going to get the shiver you are not going to get the increased Metabolic Effect because you increased Metabolic Effect because you increased Metabolic Effect because you are not going to get the sukinate are not going to get the sukinate are not going to get the sukinate release so how many times a week do you release so how many times a week do you release so how many times a week do you need to expose yourself to cold will need to expose yourself to cold will need to expose yourself to cold will depend on how much fat you're trying to depend on how much fat you're trying to depend on how much fat you're trying to lose and how much you're trying to lose and how much you're trying to lose and how much you're trying to increase your metabolism there are increase your metabolism there are increase your metabolism there are studies that describe positive effects studies that describe positive effects studies that describe positive effects on fat loss of exposing yourself to cold on fat loss of exposing yourself to cold on fat loss of exposing yourself to cold either through cold shower or through either through cold shower or through either through cold shower or through ice bath or other cold water it doesn't
10:00ice bath or other cold water it doesn't ice bath or other cold water it doesn't have to actually have ice in it provided have to actually have ice in it provided have to actually have ice in it provided it's cold enough it's cold enough it's cold enough for any time anywhere excuse me between for any time anywhere excuse me between for any time anywhere excuse me between one and five times per week but it turns one and five times per week but it turns one and five times per week but it turns out that just one exposure per week can out that just one exposure per week can out that just one exposure per week can be valuable the question then is how be valuable the question then is how be valuable the question then is how long to get into that cold environment long to get into that cold environment long to get into that cold environment and how cold should that environment be and how cold should that environment be and how cold should that environment be it turns out that if you want to trigger it turns out that if you want to trigger it turns out that if you want to trigger the shiver what you want to do is to get the shiver what you want to do is to get the shiver what you want to do is to get into the cold into the cold into the cold and then get out of the cold and and then get out of the cold and and then get out of the cold and typically not dry off typically not dry off typically not dry off and then get back into the cold and out and then get back into the cold and out and then get back into the cold and out of the cold that will definitely of the cold that will definitely of the cold that will definitely stimulate more shivering than just stimulate more shivering than just stimulate more shivering than just getting into the cold itself so what I'm getting into the cold itself so what I'm getting into the cold itself so what I'm not referring to is getting into the not referring to is getting into the not referring to is getting into the cold environment like an ice bath and cold environment like an ice bath and cold environment like an ice bath and waiting until you shiver and staying waiting until you shiver and staying waiting until you shiver and staying there shivering there shivering there shivering so here's a potential kind of sets reps so here's a potential kind of sets reps so here's a potential kind of sets reps protocol that you can play with find a protocol that you can play with find a protocol that you can play with find a temperature that induces shiver for you temperature that induces shiver for you temperature that induces shiver for you that's going to vary depending on your that's going to vary depending on your that's going to vary depending on your cold tolerance and how cold adapted you cold tolerance and how cold adapted you cold tolerance and how cold adapted you are one to three maybe five times a week are one to three maybe five times a week are one to three maybe five times a week get in until you or get under the shower
11:00get in until you or get under the shower get in until you or get under the shower or whatever it is until you start to or whatever it is until you start to or whatever it is until you start to shiver genuinely shiver shiver genuinely shiver shiver genuinely shiver then then then after about a minute or so get out spend after about a minute or so get out spend after about a minute or so get out spend one to three minutes out but don't dry one to three minutes out but don't dry one to three minutes out but don't dry off get back in off get back in off get back in for anywhere from one to three minutes for anywhere from one to three minutes for anywhere from one to three minutes but try and access the shiver Point but try and access the shiver Point but try and access the shiver Point again and you might do three repetitions again and you might do three repetitions again and you might do three repetitions of that so it's three times in and three of that so it's three times in and three of that so it's three times in and three times out total okay that's a great times out total okay that's a great times out total okay that's a great starting place starting place starting place and what you don't want to do is build and what you don't want to do is build and what you don't want to do is build up your tolerance to cold so fast that up your tolerance to cold so fast that up your tolerance to cold so fast that pretty soon you're able to resist the pretty soon you're able to resist the pretty soon you're able to resist the shiver because remember the shiver is shiver because remember the shiver is shiver because remember the shiver is the source of the sukinate release that the source of the sukinate release that the source of the sukinate release that will trigger Brown fat thermogenesis will trigger Brown fat thermogenesis will trigger Brown fat thermogenesis next I'd like to move to exercise and next I'd like to move to exercise and next I'd like to move to exercise and how particular timing and types of how particular timing and types of how particular timing and types of exercise can vastly improve fat loss exercise can vastly improve fat loss exercise can vastly improve fat loss loss the topic of exercise is a kind of loss the topic of exercise is a kind of loss the topic of exercise is a kind of controversial one not as controversial controversial one not as controversial controversial one not as controversial as nutrition and diet which we will talk as nutrition and diet which we will talk as nutrition and diet which we will talk about in a few minutes but
12:00about in a few minutes but about in a few minutes but it's a particularly interesting one it's a particularly interesting one it's a particularly interesting one because different types of exercise because different types of exercise because different types of exercise engage the musculature of the body and engage the musculature of the body and engage the musculature of the body and the heart and the lungs in different the heart and the lungs in different the heart and the lungs in different ways ways ways and can have vastly different effects on and can have vastly different effects on and can have vastly different effects on things like hormones and Metabolism things like hormones and Metabolism things like hormones and Metabolism depending on whether or not it's of high depending on whether or not it's of high depending on whether or not it's of high intensity moderate intensity or low intensity moderate intensity or low intensity moderate intensity or low intensity so rather than think about intensity so rather than think about intensity so rather than think about weight training versus cardiovascular weight training versus cardiovascular weight training versus cardiovascular exercise I think the most simple way the exercise I think the most simple way the exercise I think the most simple way the most fluid way to have this conversation most fluid way to have this conversation most fluid way to have this conversation about exercise about exercise about exercise and fat loss is in terms of three and fat loss is in terms of three and fat loss is in terms of three General types of training and those are General types of training and those are General types of training and those are high intensity interval training high intensity interval training high intensity interval training so-called hit HIIT Sprint interval so-called hit HIIT Sprint interval so-called hit HIIT Sprint interval training so that's going to be very high training so that's going to be very high training so that's going to be very high intensity or sit or moderate intensity intensity or sit or moderate intensity intensity or sit or moderate intensity continuous training m-i-c-t so we've got continuous training m-i-c-t so we've got continuous training m-i-c-t so we've got hit sit and mikt m-i-c-t let's ask the hit sit and mikt m-i-c-t let's ask the hit sit and mikt m-i-c-t let's ask the question that I think many of people are question that I think many of people are question that I think many of people are wondering about it which is is it better wondering about it which is is it better wondering about it which is is it better meaning do you burn more fat if you do
13:00meaning do you burn more fat if you do meaning do you burn more fat if you do your exercise fasted at a period of your exercise fasted at a period of your exercise fasted at a period of about 90 minutes about 90 minutes about 90 minutes of moderate intensity exercise I want to of moderate intensity exercise I want to of moderate intensity exercise I want to be clear after at about or after 90 be clear after at about or after 90 be clear after at about or after 90 minutes of moderate intensity exercise minutes of moderate intensity exercise minutes of moderate intensity exercise there's a switch over point whereby if there's a switch over point whereby if there's a switch over point whereby if you ate before the exercise you will you ate before the exercise you will you ate before the exercise you will reduce excuse me you will burn far less reduce excuse me you will burn far less reduce excuse me you will burn far less fat fat from the 90 minute Point onward then you from the 90 minute Point onward then you from the 90 minute Point onward then you would if you had gone into the training would if you had gone into the training would if you had gone into the training fasted so let me repeat that if it's fasted so let me repeat that if it's fasted so let me repeat that if it's moderate intensity so-called Zone 2 moderate intensity so-called Zone 2 moderate intensity so-called Zone 2 cardio type exercise cardio type exercise cardio type exercise at the 90 minute point at the 90 minute point at the 90 minute point if you happen to have eaten before the if you happen to have eaten before the if you happen to have eaten before the exercise within one to three hours prior exercise within one to three hours prior exercise within one to three hours prior to the exercise to the exercise to the exercise then you reduce the amount of fat that then you reduce the amount of fat that then you reduce the amount of fat that you will burn from 90 minutes onward you will burn from 90 minutes onward you will burn from 90 minutes onward whereas if you had fasted whereas if you had fasted whereas if you had fasted prior to the exercise you hadn't eaten prior to the exercise you hadn't eaten prior to the exercise you hadn't eaten anything for three hours or more prior anything for three hours or more prior anything for three hours or more prior to the exercise at the 90 minute point to the exercise at the 90 minute point to the exercise at the 90 minute point you will 90 minutes of exercise you will
14:00you will 90 minutes of exercise you will you will 90 minutes of exercise you will start to burn more fat than you would start to burn more fat than you would start to burn more fat than you would had you eaten now 90 minutes of moderate had you eaten now 90 minutes of moderate had you eaten now 90 minutes of moderate intensity exercises a lot now there are intensity exercises a lot now there are intensity exercises a lot now there are also studies that point to the fact that also studies that point to the fact that also studies that point to the fact that you don't have to wait to 90 minutes in you don't have to wait to 90 minutes in you don't have to wait to 90 minutes in order to get this enhanced fat burning order to get this enhanced fat burning order to get this enhanced fat burning effect if one does high intensity effect if one does high intensity effect if one does high intensity training or or even the very high training or or even the very high training or or even the very high intensity forms of training like Sprints intensity forms of training like Sprints intensity forms of training like Sprints or squats or deadlifts or any kind of or squats or deadlifts or any kind of or squats or deadlifts or any kind of activity that can't be maintained for activity that can't be maintained for activity that can't be maintained for more than these you know eight or I more than these you know eight or I more than these you know eight or I would say up to 60 seconds so a set of would say up to 60 seconds so a set of would say up to 60 seconds so a set of lifting weights repeated repeated if lifting weights repeated repeated if lifting weights repeated repeated if that's done that's done that's done for anywhere from 20 minutes so weight for anywhere from 20 minutes so weight for anywhere from 20 minutes so weight training or power lifting or these kinds training or power lifting or these kinds training or power lifting or these kinds of things or kettlebell swings or up to of things or kettlebell swings or up to of things or kettlebell swings or up to 60 Minutes well then the switchover 60 Minutes well then the switchover 60 Minutes well then the switchover point in which you can burn more fat if point in which you can burn more fat if point in which you can burn more fat if you go into that fasted comes earlier you go into that fasted comes earlier you go into that fasted comes earlier because there's nothing holy about the because there's nothing holy about the because there's nothing holy about the 90 minute point for medium intensity
15:0090 minute point for medium intensity 90 minute point for medium intensity Zone 2 cardio that 90 minute point is Zone 2 cardio that 90 minute point is Zone 2 cardio that 90 minute point is the point in which the body shifts over the point in which the body shifts over the point in which the body shifts over from mainly burning glycogen and from mainly burning glycogen and from mainly burning glycogen and realizes this is going on for a while realizes this is going on for a while realizes this is going on for a while I'm going to shift over to a storage I'm going to shift over to a storage I'm going to shift over to a storage site site site fuel that is in reserve like body fat fuel that is in reserve like body fat fuel that is in reserve like body fat it's this is going to happen for a while it's this is going to happen for a while it's this is going to happen for a while so I'm going to start tapping into body so I'm going to start tapping into body so I'm going to start tapping into body fat stores now fat doesn't have a little fat stores now fat doesn't have a little fat stores now fat doesn't have a little brain There It Is innervated by neurons brain There It Is innervated by neurons brain There It Is innervated by neurons but it doesn't have thoughts and you but it doesn't have thoughts and you but it doesn't have thoughts and you don't actually control this switch with don't actually control this switch with don't actually control this switch with your mind this is something that has to your mind this is something that has to your mind this is something that has to do with the milieu of various hormones do with the milieu of various hormones do with the milieu of various hormones what has to happen is insulin has to go what has to happen is insulin has to go what has to happen is insulin has to go down far enough so if you ate before the down far enough so if you ate before the down far enough so if you ate before the exercise you'd have an increase in exercise you'd have an increase in exercise you'd have an increase in insulin if you ate carbohydrates you'd insulin if you ate carbohydrates you'd insulin if you ate carbohydrates you'd have a bigger increase in insulin fat have a bigger increase in insulin fat have a bigger increase in insulin fat and proteins indeed will have lower and proteins indeed will have lower and proteins indeed will have lower amounts of insulin and fasting will give amounts of insulin and fasting will give amounts of insulin and fasting will give you the lowest amount of insulin well you the lowest amount of insulin well you the lowest amount of insulin well then that switchover point is going to then that switchover point is going to then that switchover point is going to come earlier in the exercise and if you come earlier in the exercise and if you come earlier in the exercise and if you think about if you were to do something think about if you were to do something think about if you were to do something high intensity for 20 30 40 minutes so
16:00high intensity for 20 30 40 minutes so high intensity for 20 30 40 minutes so maybe lift weights and then get into maybe lift weights and then get into maybe lift weights and then get into zone two cardio if you are fasted the zone two cardio if you are fasted the zone two cardio if you are fasted the literature says that you're going to literature says that you're going to literature says that you're going to burn more body fat this could be burn more body fat this could be burn more body fat this could be distilled into a simple protocol whereby distilled into a simple protocol whereby distilled into a simple protocol whereby three or four times a week you do high three or four times a week you do high three or four times a week you do high intensity training followed by either intensity training followed by either intensity training followed by either nothing or followed by nothing or followed by nothing or followed by low intensity training especially if low intensity training especially if low intensity training especially if you're able to do that fasted there are you're able to do that fasted there are you're able to do that fasted there are things that people can ingest that will things that people can ingest that will things that people can ingest that will allow them to oxidize more fat allow them to oxidize more fat allow them to oxidize more fat and that occurs mainly by increasing the and that occurs mainly by increasing the and that occurs mainly by increasing the amount of epinephrine that is released amount of epinephrine that is released amount of epinephrine that is released from neurons that innervate fat tissue from neurons that innervate fat tissue from neurons that innervate fat tissue one of the more common ones is one that one of the more common ones is one that one of the more common ones is one that you may already be using which is you may already be using which is you may already be using which is caffeine caffeine for burning more fat caffeine caffeine for burning more fat caffeine caffeine for burning more fat for oxidizing and mobilizing more fat is for oxidizing and mobilizing more fat is for oxidizing and mobilizing more fat is an interesting one an interesting one an interesting one it can be effective at dosages up to 400 it can be effective at dosages up to 400 it can be effective at dosages up to 400 milligrams and indeed that will lead to milligrams and indeed that will lead to milligrams and indeed that will lead to increased fat oxidation it will do that increased fat oxidation it will do that increased fat oxidation it will do that because you will release more because you will release more because you will release more epinephrine and adrenaline what are some
17:00epinephrine and adrenaline what are some epinephrine and adrenaline what are some of the other things that are are useful of the other things that are are useful of the other things that are are useful and interesting well in terms of tools and interesting well in terms of tools and interesting well in terms of tools that are actionable and have reasonable that are actionable and have reasonable that are actionable and have reasonable safety margins I've talked before about safety margins I've talked before about safety margins I've talked before about something called glp1 something called glp1 something called glp1 this is something that can be triggered this is something that can be triggered this is something that can be triggered by the ingestion of yerba mate which is by the ingestion of yerba mate which is by the ingestion of yerba mate which is a tea glp-1 is in the glucagon pathway a tea glp-1 is in the glucagon pathway a tea glp-1 is in the glucagon pathway mate mate mate increases glp1 and yes increases the increases glp1 and yes increases the increases glp1 and yes increases the percentage of fat that you'll burn it percentage of fat that you'll burn it percentage of fat that you'll burn it increases fat burning and that is increases fat burning and that is increases fat burning and that is especially true it turns out from the especially true it turns out from the especially true it turns out from the scientific literature if you ingest mate scientific literature if you ingest mate scientific literature if you ingest mate prior to exercise of any kind so if you prior to exercise of any kind so if you prior to exercise of any kind so if you want to burn more fat want to burn more fat want to burn more fat drinking mate before exercise is good drinking mate before exercise is good drinking mate before exercise is good and there's one more compound that I and there's one more compound that I and there's one more compound that I think we should discuss in terms of think we should discuss in terms of think we should discuss in terms of increasing fat loss and that's carnitine increasing fat loss and that's carnitine increasing fat loss and that's carnitine or acetyl L-Carnitine they lie in the or acetyl L-Carnitine they lie in the or acetyl L-Carnitine they lie in the same pathway same pathway same pathway we can return to we can return to we can return to our basic knowledge now of fat our basic knowledge now of fat our basic knowledge now of fat mobilization and oxidation
18:00mobilization and oxidation mobilization and oxidation after fat is mobilized and makes it into after fat is mobilized and makes it into after fat is mobilized and makes it into cells and needs to be oxidized at is cells and needs to be oxidized at is cells and needs to be oxidized at is accomplished and is facilitated by the accomplished and is facilitated by the accomplished and is facilitated by the presence of glucagon being elevated presence of glucagon being elevated presence of glucagon being elevated glp glp glp increases that process and Insulin being increases that process and Insulin being increases that process and Insulin being low low low L-Carnitine L-Carnitine L-Carnitine and acetyl-l-carnitine in particular and acetyl-l-carnitine in particular and acetyl-l-carnitine in particular facilitates fat oxidation it can helps facilitates fat oxidation it can helps facilitates fat oxidation it can helps convert fatty acids into ATP and indeed convert fatty acids into ATP and indeed convert fatty acids into ATP and indeed supplementing L-Carnitine can increase supplementing L-Carnitine can increase supplementing L-Carnitine can increase fat loss that's been shown