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Listen to the full episode here https://bengreenfieldfitness.com/fatlosspodcast Several months ago, I filled you in on "The 2 Best Ways To Burn Fat Fast (Without Destroying Your Hormones Or Metabolism)". But what you learned in that article only scratched the surface of the multiple mechanisms underlying why the human body can be resistant to fat loss, and how to achieve truly sustainable, long-lasting weight loss in a safe and efficient manner. So during today's solosode, you'll discover... -How fat actually gets burnt...6:20 Law of conservation of mass: Mass, in an isolated system, is neither created nor destroyed by chemical reactions or physical transformations Fat is primarily disposed of via the breath Calories, as well as excess carbs and proteins, are converted into triglycerides and stored in lipid droplets of adipocytes Excess dietary fat undergoes lipolysis, and then reesterification Triglycerides are composed of carbon, hydrogen, and oxygen Oxidation: requires inhalation of oxygen Study: When someone loses weight, where does the fat go? For 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled Results in 61 pounds of carbon dioxide excreted via the lungs and 24 pounds of water excreted via urine, sweat, feces, and breath Average of 17,000 breaths per day will excrete .32 lbs of carbon Sources of carbon (other than eating coal) are: dietary carbs, proteins, and fats If you didn't get all that, get this: Losing fat means consuming less carbon than you've exhaled. Even small quantities of food can foil your efforts at weight loss. The simple solution is to move more and eat less. The 16 reasons you're not burning fat the way you'd like – Chronic Inflammation...12:35 High levels of transforming growth actor beta cause irregular appetite and glucose regulation Matrix metalloproteinases (MMP): calcium-dependent zinc-containing endopeptidases Vascular endothelial growth factor (VEGF): Aids in the growth of new blood vessels; correlated with obesity Nitric oxide synthase Toll-like receptor 4 (TLR4) = meta inflammation Nos uncoupling (genetic factors) StrateGene Tree of Life, Bob Miller's site Sugar can be inflammatory but is more quickly metabolized than things like vegetable oil Chronic stress is a factor: overstimulation of the limbic system Cell Danger Response (CDR) Toxic by Neil Nathan Dr. Robert Naviaux – Glycemic variability (GV)...21:05 Refers to the blood glucose variations during the day If GV gets out of control, the body does one of two things: transfers sugar into muscles, or stores as body fat It will become fat tissue if you're not active enough throughout the day Be "ruthlessly" cognizant of blood sugar fluctuations 6 Strategies to control GV Strength training Pre-breakfast fasted cardio Book: Change Your Schedule, Change Your Life Post-prandial walk Standing Plants, herbs, spices Ceylon cinnamon Gymnema sylvestre Berberine Apple cider vinegar Kion Lean Fiber – Cortisol and stress...30:45 Cortisol suppresses insulin secretion Measure heart rate variability (HRV) Oura Ring (Save $50 with code: GREENFIELDOURA) Podcast with building biologist Brian Hoyer Podcast Ep. 397 – Sleep deprivation...34:20 A single night of partial sleep can be deleterious Neuro endocrine effect: reduces levels of leptin; increases levels of ghrelin – Snacking and post-workout calories...35:25 "Grazing" or 6-8 small meals per day is a myth Snacking increases your GV and eliminates benefits of fasting Your body releases more growth hormone during intermittent fasting Grazing throws metabolism into sugar burning mode It takes 3 days, or 4 weeks of extreme calorie restriction for the body to down regulate metabolism The need for protein and carbs right after a workout is a myth The exception: two a day workouts – You're not moving enough...39:47 Fool your body into thinking it's in the "hunter gatherer" mode – Too much exercise...41:30 Excessive exercise, along with other stressors can lead to increased levels of cortisol and inflammation Beyond Training by Ben Greenfield Too much of the same exercise Not enough recovery days Sweet spot: 2-3 days per week, lift heavy stuff 2-3 days high-intensity interval training – Chronic cardio...43:35 Your body will catabolize muscle and store fat High-intensity cardio 2-3 days per week Reduced subcutaneous adiposity of body fat among people who follow these guidelines – The SAID Principle...46:00 Specific Adaptation to Imposed Demands Sometimes the best workout plan is the one you're not currently doing Keep the body guessing 5 modifications: Combine exercises Article "complex exercises" Active rest periods Train outside Change the center of gravity Workout at a different time of day – Lack of cold therapy...50:00 Cold is a strong metabolic stimulus Cold thermogenesis occurs when protons are forced across the inner membrane and turned into heat Beige adipose tissue Every day, 2-5 minutes cold exposure (cold shower, cold river or lake) 3x3 cold coolfatburner.c

Truly Keto Gummies: How They Support Ketogenic Dieters

Apple cider vinegar (ACV) has gained popularity in recent years for its various health benefits and weight loss properties. Many people following the ketogenic diet have also started incorporating ACV into their daily routine to enhance their weight loss results and improve their overall health. In this article, we will explore how ACV can help with the ketogenic diet and why it is beneficial for those looking to lose weight and improve their health.

Metabolism Boost

One of the key benefits of ACV on the ketogenic diet is its ability to boost metabolism. ACV contains acetic acid, which has been shown to increase the expression of genes that are involved in fat burning. By incorporating ACV into your daily routine, you can help your body burn fat more efficiently, leading to faster weight loss results on the ketogenic diet.

In addition to boosting metabolism, ACV can also help regulate blood sugar levels. This is especially important for those following the ketogenic diet, as maintaining stable blood sugar levels is crucial for staying in ketosis. ACV has been shown to improve insulin sensitivity and reduce blood sugar spikes after meals, making it a valuable tool for those looking to control their blood sugar levels while on the ketogenic diet.

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Another way that ACV can help with weight loss on the ketogenic diet is by promoting feelings of fullness and reducing cravings. The acetic acid in ACV has been shown to increase satiety and reduce appetite, which can help prevent overeating and make it easier to stick to your keto meal plan. By incorporating ACV into your daily routine, you can help control your hunger and cravings, making it easier to reach your weight loss goals on the ketogenic diet.

Gut Health Improvement

ACV is also beneficial for gut health, which is important for overall health and weight loss on the ketogenic diet. ACV contains probiotics and enzymes that can help improve digestion and support a healthy gut microbiome. By promoting the growth of good bacteria in the gut, ACV can help reduce inflammation, improve nutrient absorption, and support overall gut health on the ketogenic diet.

Additionally, ACV can help balance the pH levels in the gut, creating an environment that is conducive to the growth of beneficial bacteria. This can help improve digestion, reduce bloating, and alleviate symptoms of digestive disorders such as acid reflux and indigestion. By incorporating ACV into your daily routine, you can promote a healthy gut microbiome and support optimal digestion on the ketogenic diet.

Overall, ACV can be a valuable addition to your ketogenic diet regimen, helping to boost metabolism, regulate blood sugar levels, promote feelings of fullness, and improve gut health. By incorporating ACV into your daily routine, you can enhance your weight loss results, improve your overall health, and support your body’s natural detoxification processes. Consider adding ACV to your daily routine and experience the many benefits it has to offer on the ketogenic diet.

How To Fit Snacks Into Your Diet Without Binge Eating Try This Weightloss Healthyeating Diet

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I Prescribed Mounjaro For My Weight Loss And Diabetes

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Discover how to actually burn belly fat while sleeping in bed. Increasing your metabolism is possible for anyone regardless of your age and these tips will help boost your resting metabolic rate fast. Find out how to burn fat while sitting, sleeping, and resting. 🔥 FREE 6 Week Shred: http://bit.ly/2Bv8CL4 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX If you could burn more belly fat while sleeping in a bed it would make getting and staying lean significantly easier. As human beings, we spend about a third of our entire lives sleeping and even though it might sound too good to be true it's actually very possible to burn significantly more fat at rest than you're burning right now, That's why in today's video, I'm going to give you 8 proven ways that you can speed up fat burning while asleep. First, although it won't be a huge increase one of the easiest ways to bump up your metabolism and burn more calories while sleeping is to have a Casein shake 30 minutes before bed.(1) Not only do studies show that casein is absorbed perfectly fine while you sleep but digesting it positively affects your resting metabolic rate throughout the night and even into the next morning (2). Since Casein has a slow digestion rate it provides a continuous release of amino acids into your bloodstream while you sleep. This can help maintain muscle protein synthesis throughout the night as well, which prevents muscle breakdown and assists with muscle recovery. Another big benefit of, having casein before bed is that it can help you feel full for longer. This can help reduce nighttime snacking or overeating before going to sleep. As a trainer, it's very common to hear that many people struggle with late-night cravings and often mindlessly eat hundreds upon hundreds of calories right before bed. Having a filling casein shake or an alternative casein source like cottage cheese, or Greek yogurt, can effectively reduce appetite at night and can lower overall calorie intake. Taking casein before bed consistently over time has also been proven to benefit muscle strength and muscle growth. (3) And that's actually one of the best ways to burn more belly and body fat while sleeping... by building more muscle. Muscle tissue is metabolically active and significantly more metabolically active than fat: This is because it requires energy to maintain itself. It also requires energy to carry out essential functions like repairing broken-down muscle fibers, supporting posture, and producing movement. This constant energy expenditure contributes to a higher resting metabolic rate, which means anytime that you're at rest regardless of whether you sleeping or relaxing on a couch you'll be burning more calories per minute, per hour, and per day, than you would if you had less muscle on your body. While fat tissue does of course cost some calories to maintain, it's less metabolically active compared to muscle. The other benefit of muscle tissue is that it's able to absorb and store glycogen which is the broken down and stored version of carbohydrates. Every time you lift heavy weights you'll deplete a lot of the stored glycogen in your liver and muscle tissue, allowing you to refill those glycogen stores again, without them spilling over into fat storage. That actually brings us to the next thing you can do to burn more calories while sleeping lift heavy weights or perform other high-intensity workouts. This is due to something known as the Afterburn Effect, which is often used as a gimmicky term in fitness marketing campaigns to sell magic fat-burning pills, at-home exercise equipment, and training programs. But the afterburn effect is actually a real science-based phenomenon. The exact mechanism that supports a faster metabolism after high-intensity exercise is known as Excess Post-Exercise Oxygen consumption or in short Epoc. Essentially epoc leads to an increased amount of calories continuing to be burnt even after being done training. Your body will continue to burn calories at an elevated rate after a weightlifting session because it needs to repair and recover muscle tissue, replenish energy stores, and remove waste products. This increased post-exercise calorie burn, can last anywhere from a few hours up to 2 whole days after performing your last set. How long it lasts for you depends on things like the intensity and duration of your weight training session. Higher intensities create a longer-lasting afterburn. It also depends on your fitness level, if you're well-conditioned epoc will actually be shorter-lived than if you're out of shape because your body will be able to bounce back faster. Lastly, compound movements like squats, deadlifts, and bench presses typically create a greater afterburn than isolation movements like bicep curls and tricep extensions. As an added benefit resistance training in general can improve insulin sensitivity, which helps your body better manage blood sugar levels, and can positively...

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This video shows footage starting with when I was fat and finishing with a new skinny me. 0ver the course of 1 year I lost 45 pounds and grew around 3-4 inches.