Лекция доктора Фанга

00:15
so what we’re going to talk about today
00:18
is really why intermittent fasting and
00:21
low carbohydrate diets work whereas the
00:24
calorie counters it just doesn’t seem to
00:26
work right and the problem with the
00:29
calorie theory is that it’s just like
00:32
raw and because we don’t really
00:35
understand obesity that’s why we can’t
00:39
cure it right so I’m sure many of you
00:42
have seen this show it’s called The
00:43
Biggest Loser and it’s on North America
00:47
it’s in Australia it’s everywhere right
00:48
and what people do is they’re
00:50
contestants that compete to lose weight
00:52
and they get put on a diet
00:54
it’s a calorie reduce diet and they do a
00:58
lot of exercise and you’ve seen jillian
01:00
michaels screaming at everybody right so
01:02
it’s a lot of exercise and they don’t
01:04
show it on the show but there’s actually
01:06
a fairly severe caloric restriction as
01:08
well it’s not a low carbohydrate diet
01:10
it’s more of a kind of everything in
01:12
moderation sort of an approach so the
01:15
problem of course is that this show has
01:18
been running for a long time and certain
01:20
of the contestants have come out and
01:23
said well you know this really doesn’t
01:25
work now the reason more haven’t come
01:27
out is because they’re essentially under
01:29
a legal gag order right they’re actually
01:31
not allowed to say any of this stuff but
01:33
certain contestants have actually come
01:34
out and so this contestant Suzanne said
01:38
well they never do a reunion show why
01:40
they’ve all gain that weight again and
01:42
it’s not it’s not unique to the Biggest
01:45
Loser a lot of diets and we’ve all done
01:47
these calorie reduce diets it does the
01:50
same for everything it does fine for
01:51
about six months but then after that it
01:54
just keeps coming back your weight
01:56
plateaus then it starts to come back and
01:58
everybody knows this right because
02:00
everybody’s done this diet the question
02:02
is why right and that’s what we really
02:04
have to understand and that’s what I
02:06
mean by we have to solve the two
02:08
compartment problem and I’ll explain
02:09
that in a second so the Biggest Loser
02:12
diet despite the fact that we all know
02:14
it doesn’t work is actually ranked very
02:17
highly so USA News for example just this
02:20
past year put the Biggest Loser diet at
02:23
number three for weight loss and number
02:26
11 overall so really a very good diet
02:28
and why not it’s a eat less
02:31
move more sort of approach right cut
02:32
your calories in increase your calories
02:34
out and hey presto you’re going to lose
02:36
weight so that’s why it does so well
02:39
because all the doctors recommended and
02:40
so on
02:41
the thing is that there have been some
02:43
studies that have been done on these
02:45
contestants and it’s very interesting to
02:47
look scientifically at what actually
02:50
happens to these people as they do this
02:53
sort of eat less news more approach now
02:56
the Biggest Loser of course is that
02:57
approach on steroids rates or eating a
03:00
lot less and you’re moving a lot more
03:02
and that’s why you get these dramatic
03:04
weight losses so one season they
03:07
actually took these contestants made
03:09
them signed consents and then actually
03:10
did metabolic studies on them and what’s
03:13
interesting is that at first it looks
03:16
amazing right and we’ve all seen that
03:18
show right the before on the after it
03:20
looks amazing and the studies really
03:22
bear that out so if you look at the
03:24
before and after if you look at the
03:26
composition of weight loss so at week
03:29
six and week 30 at the end of the show
03:32
is week 30 you can see that they’ve lost
03:34
a lot of weight right this is 60
03:36
kilograms right and this is fat mass so
03:41
most of it is fat right everybody says
03:44
aw you’re going to lose muscle you lose
03:45
muscle another losing mostly fat there’s
03:47
a little bit of muscle loss but it’s
03:48
mostly fat and this is their body fat
03:51
percentage you can see it’s follows a
03:53
pretty steady trend downwards and the
03:56
average went from 329 pounds to 202
03:59
pounds so an amazing result right
04:01
body fat went from 49% to 28% so at the
04:06
end of the show you get these great
04:07
results you have the end of the show
04:09
everybody wins
04:10
and they pretend like everything’s fine
04:12
but we know that it isn’t and why not
04:16
what’s the problem it sounds like it
04:18
should work right you keep doing what
04:20
you’re doing and you’ll keep losing
04:22
weight but you don’t and the reason and
04:24
we’ve known this for at least a hundred
04:27
years is that your metabolism starts to
04:30
slow down and this is what happened to
04:32
the metabolism of all these contestants
04:34
and you can see in the solid bar that’s
04:37
their baseline rate of metabolism before
04:41
they start at this and the open circles
04:44
is that
04:44
afterwards you can see that in virtually
04:47
every case these people are cutting the
04:52
amount of calories they expend by a lot
04:55
okay so you can look at some of these
04:57
dramatic examples so this fellow for
04:59
example list starts out by earning
05:03
thirty five hundred calories a day and
05:05
he’s dropped all the way to about
05:06
seventeen hundred calories a day right
05:09
and it’s not just him it’s everybody if
05:13
you take the entire group of people the
05:15
average decrease in metabolism is over
05:19
seven hundred calories a day right so if
05:22
you start by burning thirty five hundred
05:25
which is a lot so you start at two
05:27
thousand you’re going to drop down to
05:29
like twelve thirteen hundred by the end
05:32
of the show so you wonder why you’re not
05:34
losing weight well it’s because your
05:37
metabolism has slowed down so much that
05:40
if you’re burning thirteen hundred and
05:42
you are eating 1,500 remember that’s
05:46
still a lot less than you used to eat
05:49
you’re going to gain the weight back
05:51
that’s exactly what we all know happens
05:55
you feel cold you feel tired if you’re
05:59
hungry you feel like shit and the weight
06:03
is going back up right and that’s the
06:06
problem right we all know that’s the
06:10
problem it’s the decrease in metabolism
06:13
so you can try to make up for it with
06:16
more exercise right and that’s what they
06:19
pretend that you can do so you can see
06:21
that baseline there’s a certain amount
06:23
which is resting metabolic rate certain
06:24
amount of exercise during the show they
06:28
burn a hell of a lot of calories as
06:30
exercise you see that the gram tops your
06:32
total energy expenditure is better but
06:35
when you stop exercising for like you
06:38
know five hours a day then your exercise
06:41
goes down but look at what’s happened to
06:43
your basal metabolism this is your
06:45
resting metabolic rate it’s already gone
06:47
down by week six okay so don’t kid
06:50
yourself this is happening all the time
06:52
but by week thirty it’s gone down even
06:56
or and that’s the whole problem you get
06:58
this metabolic slowdown and because
07:01
you’re not burning as much energy you
07:03
don’t have that you know liveliness you
07:06
don’t feel very good and you can see
07:09
this in this graph you can see this is
07:12
the Biggest Loser contestants and you
07:15
see that the basal metabolic rate just
07:16
keeps on going down but there’s a
07:19
similar extreme measure that doesn’t
07:23
seem to have this problem and the
07:25
question is why so you can look at
07:28
bariatric surgery so bariatric surgery
07:30
is stomach stapling surgery right so you
07:33
cut your stomach into the size of a
07:34
walnut you really just can’t eat and you
07:37
can’t eat for months and months and
07:39
months and guess what
07:41
the weight goes down right that’s not a
07:43
surprise the surprise is that it works
07:46
to keep weight off in the long term yeah
07:49
there are a lot of problems with this
07:50
okay so let’s be clear I’m not
07:52
recommending it for anybody right but if
07:56
you look at the resting metabolic rate
07:58
with a similarly sort of extreme measure
08:01
it goes back up the question is why so
08:06
this is another study of the long-term
08:09
effects of Bariatrics and you can see
08:11
that a baseline and a follow-up this is
08:13
several years later the resting
08:16
metabolic rate and the total energy
08:17
expenditure how much energy you’re
08:19
burning has really not gone down right
08:22
as opposed to the eat less move more
08:24
where it keeps going down keeps going
08:26
down until you fail right that of course
08:29
is the saddest part of all right the
08:32
saddest part of the entire thing is that
08:35
we know about this metabolic slowdown
08:37
this was shown in 1915 so we’ve known
08:40
about it for a hundred years what I
08:43
think is sad is that we give people this
08:45
really horrific advice to eat less and
08:47
move more and then when they fail we
08:51
blame them for it right and that’s
08:54
basically you’re blaming the victim
08:56
because here’s this poor fellow or poor
08:59
lady who’s victimized because they’re
09:02
suffering from obesity from type 2
09:04
diabetes you give them really bad advice
09:07
which you know is going to fail
09:09
because we’ve all done it it fails every
09:11
single time and then when the weight
09:14
goes back you say yeah you should have
09:17
listened to me better you should have
09:18
had more willpower you shouldn’t have
09:20
eaten that bagel or whatever it is you
09:22
tell people right and that’s really the
09:24
saddest part of all is that we try to
09:27
pretend that the advice that we give is
09:29
really good and the failure lies with
09:32
all of you right but doesn’t doesn’t
09:35
make any sense right how can like forty
09:40
fifty percent of the population be so
09:43
morally bankrupt that they let this
09:46
happen to them is it not more logical
09:49
that the advice that we gave was just
09:51
really crappy that seems to me much more
09:54
sensible so we’re going to explain why
09:57
this sort of discrepancy exists so in
10:01
order to do that you have to understand
10:03
what happens when you eat okay so what
10:06
happens when you eat is that insulin
10:08
goes up so most foods almost all foods
10:10
have a mixture of macronutrients fat
10:15
carbohydrates and protein so your
10:17
insulin goes up to a varying degree and
10:19
insulin basically is the hormone that
10:22
tells your body to store fat so it stops
10:25
your body from burning fat you start to
10:27
store some of the sugar and store some
10:29
of the fat okay and this is normal this
10:32
is a normal situation so carbohydrates
10:35
get turned into glycogen which are
10:38
chains of glucose so chains of glucose
10:40
in the liver is basically a storage form
10:43
of sugar okay and when you have too much
10:46
of that then your liver produces lipids
10:49
which is called de novo lipogenesis and
10:52
it basically stores fat okay so when you
10:55
don’t eat when you’re fasting so fasting
10:58
is merely the absence of eating your
11:00
insulin levels fall and that’s a signal
11:04
to start pulling some of that energy out
11:06
right so you’re going to start by
11:07
pulling some energy out from the
11:09
glycogen which is your stored sugar and
11:11
you’re going to pour some pull some
11:13
energy out of the stored fat so you can
11:16
think of it the glycogen like a
11:19
refrigerator right you’re storing food
11:21
energy
11:22
and the reason it’s like a refrigerator
11:24
is that it’s easy to access so you can
11:27
get put food in easily you can take food
11:30
out easily right it’s just food energy
11:32
and the fat is more like your freezer
11:34
okay so you can store more of it but
11:38
it’s in your basement you know it’s hard
11:40
to get to it’s hard to get out it’s hard
11:43
to put in so you generally prefer to use
11:45
your refrigerator and it’s the same idea
11:47
you have two storage forms of energy one
11:50
easy to use and one not so easy to use
11:52
the refrigerator though has a limited
11:55
capacity so if you put if you have too
11:58
much stuff you have no choice but to put
12:00
it in your freezer now the reason that
12:02
the calories don’t work is that they
12:04
operate on what I call a one compartment
12:06
model okay so that means they pretend
12:10
that all your calories goes in to your
12:13
body and it’s all the same all your
12:16
calories are the same they’re stored in
12:18
one giant compartment like this sink and
12:23
when it comes to taking out energy it
12:26
all comes out of the same thing right
12:28
therefore if you follow this sort of
12:31
very simplistic incorrect model what you
12:35
see is that if you simply reduce the
12:37
calories going in you’ll reduce your
12:41
weight and if you increase the calories
12:43
out you’ll increase the rate but the
12:45
entire premise of this sort of calories
12:49
in calories out model is completely
12:52
fictitious because we know that’s not
12:56
what happens in the body the body
12:58
doesn’t have some giant vat of calories
13:01
right you can store sugar you can store
13:04
fat it’s not some giant vat of calories
13:08
that’s held somewhere in your liver
13:10
right but that’s what they all pretend
13:12
it is so if you have the entire wrong
13:15
idea of why this should work then it’s
13:18
not going to work what instead is a
13:22
better model is a two compartment model
13:25
that is there are two places in the body
13:28
where you can store food you’ve got your
13:30
fridge and you’ve got your freezer your
13:33
calories goes in into your fridge
13:35
calories goes
13:37
from the fridge because that’s the
13:38
easiest place it goes but there’s a
13:40
third thing that you have to consider
13:42
and that is how much food goes back and
13:45
forth between the freezer and the fridge
13:47
because that’s what we’re really
13:49
interested in this the fat but that’s
13:53
the one that’s much harder to get to
13:55
right and the question is what’s
13:59
controlling this because that’s really
14:02
the key and it turns out that the main
14:06
player is insulin we know this because
14:08
insulin inhibits lipolysis right what
14:12
that means is it stops you from getting
14:15
the fat coming out that’s a job that’s a
14:18
normal job so if you have a lot of
14:21
insulin right so normally if you eat a
14:24
huge meal your insulin is high it’s
14:26
going to tell the body to move all the
14:28
storage in this way if your insulin is
14:30
very high then you can’t get the food
14:33
back out this way and that’s the problem
14:36
so if you have a lot of insulin
14:38
resistance for example which keeps your
14:40
insulin levels very high it’s like that
14:43
freezer is kind of locked away in the
14:45
basement behind the lock
14:47
you know steel bar you can’t get at it
14:50
so what happens now when you start
14:52
reducing your calories if you start
14:55
reducing your calories in and you can’t
14:59
get at your storage what your body is
15:02
simply going to do is reduce the
15:04
calories out that’s what it does right
15:08
because it’s not going to keep losing
15:10
weight
15:11
until you die that’s just ridiculous
15:14
right so if you look at the Women’s
15:16
Health Initiative which was a huge fifty
15:19
thousand person study they reduce
15:21
calories by 350 odd per day for like
15:25
seven years and they estimated that
15:28
people would lose 30 pounds women would
15:31
lose 30 pounds per year right so in
15:35
seven years they should have lost 210
15:36
pounds right of course that didn’t
15:39
happen how much did they lose not even a
15:41
single pound it was ridiculous because
15:44
what happened of course is that their
15:47
body is if you’re not affecting me in
15:50
insulin you can’t get at that fat you’re
15:53
just going to reduce your calorie though
15:55
and notice here of course that we’re not
15:57
breaking any laws of thermodynamics
16:00
right calories in calories out yeah
16:03
you’re accounting for all the calories
16:04
but what’s important is the
16:07
compartmentalization of energy right
16:10
that’s what we’re talking about not the
16:11
total energy but where it goes right
16:15
because that’s what we want to know if
16:17
you eat and you just burn it off
16:20
who cares that’d be great but if you eat
16:24
and all of it goes into fat
16:26
well now you care a lot right but it’s
16:29
not that calories are imbalance if you
16:32
eat an extra 500 calories your body
16:34
burns it all off as Fat Bob burns it all
16:37
off as heat yeah who cares you don’t
16:40
have any extra body fat but if you get
16:42
500 extra calories boom the insulin is
16:45
telling it all to shunt into here well
16:47
that’s a problem and that’s really the
16:50
problem of the two compartment syndrome
16:52
so if you look at what happens during
16:55
fasting what happens because everybody
16:58
worries about this right Oh what about
16:59
protein you’re burning your muscle right
17:01
so this is a study by Kevin hall from
17:05
the NIH and he basically looked what
17:07
happens during fasting and this is what
17:09
happens right so for the first couple of
17:12
days of fasting what you see is that
17:14
carbohydrate oxidation goes off it goes
17:16
way up right in other words you’re
17:18
burning sugar you can see that fat
17:21
doesn’t actually move for a couple of
17:23
days
17:23
you’re not burning a hell of a lot of
17:25
fat right and then as you run out of the
17:29
glycogen remember that the glycogen is
17:31
you’re easily accessed energy but
17:34
limited in terms of how much you can
17:36
store once it all burns out then look
17:39
fat oxidation goes off now you’re
17:43
burning fat for energy that’s perfect
17:47
that’s exactly what we want to do but
17:50
what happened to protein are you burning
17:52
muscle hell no it goes up slightly okay
17:56
at the very beginning then drops so
18:00
protein is not a storage form of energy
18:02
why would your body
18:04
burn it for energy right you hear this
18:08
argument all the time you’re going to
18:10
burn muscle right so it’s ridiculous
18:12
right because you’re telling me that the
18:15
way we’re designed is to store energy as
18:18
fat but when the chips are down we’ll
18:21
burn muscle right okay like I don’t
18:24
think so
18:25
right it’s like if you have a
18:26
wood-burning stove you store firewood
18:28
right because you’re going to burn it
18:30
but when the chips are down you don’t
18:31
you chop up your sofa and throw it into
18:33
the fire right it’s crazy the other
18:37
thing that’s ridiculous is that if you
18:41
have repeated fast famine cycles like
18:43
cavemen might have had for instance so
18:46
you store fat burn burn muscle right so
18:50
at the end of a few of these cycles
18:52
you’re like one giant ball of 100% fat
18:55
right it’s like that’s what happens to
18:56
the Bears right it’s like come on don’t
18:59
be ridiculous you don’t burn muscle
19:01
protein yes you do need a certain amount
19:04
of protein to maintain your lean protein
19:07
right but it’s not increased that’s my
19:10
point it’s not that it’s not zero there
19:12
is some right but it’s not increased in
19:15
response to fasting so the reason that I
19:19
talk about fasting and low carbohydrate
19:21
diets is that what it does very
19:24
effectively and probably more
19:25
effectively than any other intervention
19:28
is it empties out that fridge right and
19:31
remember what you want to do is get rid
19:33
of all that insulin — right because now
19:36
if you don’t have insulin telling your
19:39
body to shunt all that energy into fat
19:42
now you can start to move your calories
19:45
out this way right if you have a lot of
19:48
insulin so we do this for example if if
19:50
we give people exhaustion as insulin
19:52
they can’t lose weight right even if
19:54
they fast it’s very hard because they
19:56
can’t access that fat
19:57
they just keep reducing their calorie
19:59
expenditure but the whole point is that
20:03
fasting provides the easiest way you get
20:06
rid of all that glycogen you got your
20:08
insulin down so you can actually access
20:10
your body fat and there and the whole
20:13
thing is that why can’t you
20:16
right you know I asked my son one time a
20:20
few years ago you know how do you lose
20:23
weight these goes here’s six or seven at
20:25
the time and he goes just don’t eat so
20:29
easy right it’s like huh
20:31
how can you be so right about this point
20:36
that has escaped like 99% of the world’s
20:40
doctors and dietitians right if you
20:43
don’t need you’re going to lose weight
20:44
and here’s the thing to understand
20:46
there’s nothing wrong with it that’s the
20:50
way we’re built right that’s the way
20:52
Lions are built its we tigers are built
20:54
that’s what bears are built that’s the
20:57
way we’re built we’re built to withstand
20:59
these repeated episodes where there’s no
21:02
food right because back in the caveman
21:04
days there’s no McDonald’s there’s no
21:07
refrigerator there’s nothing there there
21:10
are times you’re going to have nothing
21:11
that’s why you have fat right that’s the
21:15
whole point so one of the most ironic
21:18
things is that this is what you hear all
21:20
the time
21:20
fasting is going to put you into
21:21
starvation mode right huh
21:25
this is actually very ironic because
21:30
starvation mode refers to the idea that
21:33
your metabolism slows to such an extent
21:37
that you’re going to regain weight okay
21:40
so I’ve heard that before somewhere
21:42
right that’s exactly what happens when
21:45
you try to reduce your calories right if
21:48
you don’t do anything about your insulin
21:49
and just reduce your calories your
21:51
metabolism goes down you’re going into
21:53
starvation mode but what happens during
21:55
fasting does it happen well here’s a
22:00
study of four consecutive days of
22:03
fasting right so this is in normal
22:06
people right and what you see is that at
22:09
the top the weight goes down right so
22:11
that’s great that’s exactly what we
22:13
expect to see but what happens to your
22:15
REE this is this middle line here that’s
22:18
the resting energy expenditure right
22:21
that’s your basal metabolism it doesn’t
22:24
go down it goes up
22:28
right you’re burning more energy than
22:32
you did now you might think why is that
22:34
so well it makes a lot of sense because
22:38
suppose again you’re a caveman and
22:40
there’s nothing to eat it’s winter
22:42
there’s nothing to eat right so if your
22:44
body starts shutting down then you’re
22:46
even less likely to find something to
22:49
eat because you’re tired you can’t go
22:51
out there and hunt a woolly mammoth
22:52
you’re tired right you need to sleep so
22:55
that’s gonna you’re all going to die
22:57
like that
22:58
right your body is just not that stupid
23:00
right your body says wow you have
23:02
nothing to eat so I’m going to give you
23:05
energy I’m going to increase the amount
23:07
of energy you’re burning and I’m going
23:09
to provide it from your fat stores
23:11
because you need to go out and eat and
23:13
fill up this refrigerator again right so
23:17
that’s exactly what you do otherwise we
23:19
wouldn’t be here right
23:20
it’d be like cockroaches and insects
23:22
running the world so what happens to
23:25
your vo2 right that’s how much oxygen
23:27
you can metabolize right does it slow
23:30
down no it goes up right again you have
23:34
more capacity to do exercise more energy
23:39
and why is that so one you’re burning
23:43
fat for energy and your body’s like whoo
23:45
there’s a lot of this right so there’s
23:47
plenty of it
23:47
let’s go but the other thing you see is
23:50
that the norepinephrine so
23:52
norepinephrine and epinephrine are
23:54
called adrenaline or noradrenaline so
23:56
your body is actually providing you with
23:59
a big kick in the pants to keep your
24:02
energy expenditure high because that’s
24:05
what you need to do to survive
24:07
so insulin drops which is one of the
24:10
major things that we want to see and
24:12
your hormone so that’s a hormonal
24:14
remember obesity is a hormonal disease
24:16
it goes up it’s providing you the tools
24:19
to burn fat so there’s no starvation
24:23
mode actually it’s quite the opposite it
24:26
goes up you can do something called
24:28
alternate daily fasting which is kind of
24:30
one day of fasting one-off and in these
24:33
studies is not actually a full fast so
24:36
they still allow about 500 calories on
24:38
those fasting day so it’s not even a
24:40
true fast but the calories are low
24:42
that you still get the benefits and you
24:44
again if you look at the resting
24:47
metabolic rate which is the first line
24:49
you can see that from baseline to day 22
24:52
so you know a couple of weeks of
24:55
alternate daily fasting your resting
24:58
metabolic rate really hasn’t dropped
25:00
your fat oxidation goes way up right so
25:05
you’re burning fat you can’t argue with
25:09
that
25:09
right you can measure these things
25:11
you’re burning fat why because you have
25:14
no carbohydrate to burn right because
25:16
you’re clearing out that fridge you’re
25:19
clearing out all that storage sugar and
25:21
burning fat that’s great that’s exactly
25:23
what we want do the other thing we
25:27
talked a little bit about already is
25:28
that you’re going to burn muscle right
25:30
and again the idea is that here you’re
25:34
going to burn protein to provide glucose
25:36
right and this doesn’t actually happen
25:38
and this has been known again for 20-25
25:41
years so if you look at your reah reah
25:44
is this big line camp so it’s a
25:47
breakdown product of protein so you can
25:50
see that you excrete a certain amount of
25:53
nitrogen every day you’re also taking in
25:55
a certain amount of nitrogen every day
25:56
right this is under normal conditions
25:58
now you fast people like you just give
26:01
them nothing to eat well what happens
26:03
well there’s virtually no you’re really
26:05
out right now there’s nothing going in
26:07
to but what you you notice is that
26:11
you’re not burning muscle because if
26:13
you’re burning muscle that urea should
26:15
skyrocket or at least be as high as this
26:17
your body is actively conserving your
26:20
protein your muscle mass right and
26:23
that’s what happens during fasting and
26:25
you can do 70 days of alternate daily
26:28
fasting right so 70 days is more than
26:31
two in a bit months and what you see is
26:34
that if you measure fat mass and fat
26:36
free mass in this study you can see that
26:38
fat mass goes down very nicely from
26:41
forty three point five to thirty eight
26:43
point one kilos and the fat free mass
26:46
your lean mass doesn’t move at all so
26:49
these are sort of some of the myths that
26:51
everybody tells you right servation mode
26:54
burning protein and
26:55
here’s my favorite right it doesn’t work
26:57
that is never going to work right it’s
26:59
like okay genius if you don’t eat do you
27:05
think you will lose weight right well
27:07
yes you will right so it’s not exactly a
27:13
very good comeback for people to say it
27:16
won’t work because it will definitely
27:18
work okay it will definitely work I’m
27:21
not saying it’s easy okay that’s a whole
27:23
other thing can you do it that’s a
27:26
separate question I actually think that
27:27
most people can do it but if you are
27:30
able to do it yes you will lose weight
27:32
right and here’s the thing so back in
27:37
the 1960s they have done a bunch of
27:41
studies on these patients and what they
27:43
did was they admitted them to hospital
27:45
they did that back then and they just
27:47
watched them and you can see that people
27:49
lose weight and here’s the thing that
27:51
always says people are goes oh how about
27:54
women women shouldn’t fast like why not
27:57
don’t you think you’ll lose weight yes
28:00
you will now if you’re underweight then
28:02
yeah you shouldn’t be fasting right
28:04
you’re going to get a man areia you’re
28:05
going to get menstrual problems but if
28:07
your need to lose weight yes you will
28:10
lose weight and that’s exactly what they
28:11
found in all these studies so you have
28:13
men they lose weight women they lose
28:15
weight right and what you can see that
28:18
it’s fairly steady there’s no kind of
28:20
drop-off right there’s no drop off that
28:22
kind of dreaded weight plateau because
28:25
that’s the whole problem with weight
28:26
regain is that we all plateau there’s so
28:29
many advantages to fasting that are just
28:32
not available in that it’s completely
28:34
different from most other diets which
28:38
tell you what to do because this is
28:40
really the opposite it’s something you
28:42
don’t do right so one of the biggest
28:45
advantages is really that it’s
28:47
completely simple you can explain it in
28:50
like two seconds and everybody
28:52
understands intrinsically what it is
28:54
right now there are variations right
28:56
there’s fact fasters juice fasts there’s
28:59
you know water-only fast there’s no
29:01
water fasts there’s all kinds of
29:03
variations but at it’s very core it’s
29:06
easy to understand and that’s important
29:08
because if people don’t
29:09
understand what you’re trying to do they
29:11
can’t do it right it’s free like you
29:16
know as much as I would love to always
29:19
eat home-cooked meals and you know long
29:22
simmered bone broth the truth is that
29:25
most of us sometimes don’t have the time
29:28
and don’t have the inclination don’t
29:30
have the money if you want to eat
29:32
grass-fed beef every day it’s going to
29:34
cost you you want to eat organic all the
29:36
time it’s going to cost you not saying
29:38
that you shouldn’t but it’s expensive
29:40
and some people just have no money so I
29:43
have people who write me from the
29:44
Philippines and they’re like you know I
29:46
got all this stuff and I can’t afford
29:48
anything it’s like well there is no cost
29:51
there’s no cost at all it’s convenient
29:54
right so again you can cook all you want
29:58
but it takes time right it takes time
30:00
and sometimes you just don’t have the
30:02
time but this one there’s no shopping
30:04
there’s no preparation there’s no
30:05
cooking there’s no cleanup there’s no
30:07
eating right there’s nothing it’s so
30:13
convenient because again the key is it’s
30:16
not something to do it’s something to
30:19
not do right and that makes it
30:22
completely different in sometimes
30:25
something that you can add something
30:27
that’s completely flexible right so it’s
30:30
not like oh yeah you need to eat six
30:32
times a day right it’s like sometimes
30:35
you just don’t want to eat a snack today
30:36
sometimes you’re busy right well this is
30:38
going to give you more time you can put
30:40
it in anywhere you can do it tomorrow
30:43
and you cannot do it the whole next week
30:45
and then do it again right you can do
30:48
whatever you want it’s completely
30:50
flexible do it for 12 hours you could do
30:53
it for 12 days right it doesn’t matter
30:56
and really the the point is that you can
31:01
add it to any diet because again it’s
31:04
something that you can put in and fit in
31:07
wherever you need to right so say you
31:09
want to eat the you know the rice diet
31:13
or something like that you get still
31:15
fast right that’s the whole point you
31:18
don’t eat meat you can still fast right
31:21
you don’t eat wheat
31:23
you can still fast you have a nut
31:25
allergy you can still fast right you
31:28
don’t have time
31:28
hey you can so fast you don’t have money
31:32
you can still fast you’re traveling all
31:35
day you can still fast right you know
31:38
cook yeah you can still fast right and
31:42
probably the most important thing is
31:45
that it really has unlimited power right
31:49
and it’s a doctor sometimes you get into
31:52
these things where you want to do
31:54
something and it’s not strong enough
31:56
right well you can just keep fasting
31:59
until you get the results you see as I
32:01
said if you don’t eat you will lose
32:03
weight right you’re almost it’s almost
32:05
impossible to not write can you keep it
32:08
up that’s a separate question right I’m
32:10
not saying it’s easy I’m not saying that
32:12
I mean you do have to have the proper
32:14
medical supervision especially if you’re
32:16
on medications so on but you could fast
32:19
you could fast I have a 75 year old who
32:22
did like 30 days right you felt great
32:25
right the world record is 382 days you
32:30
can keep going right and this is the
32:32
whole point is that this gives you
32:36
options because it’s not a diet it’s no
32:40
diet it’s nothing right it’s like
32:43
Costanza to show about nothing right
32:45
there’s a talk about nothing right
32:47
Georgie stands us so smart that’s the
32:51
whole point is that because it’s the
32:53
opposite it gives you so much
32:55
flexibility and it has the ability to
32:58
really free ourselves so the chains that
33:01
bind us down right we have all these
33:04
problems right the number one problem in
33:06
the world today right you got heart
33:09
attacks you got cancer you got strokes
33:11
you got diabetes
33:13
you got kidney disease and it’s all due
33:16
to obesity it’s all due to diabetes but
33:20
yet we have the ability to free
33:24
ourselves from all of these modern
33:26
afflictions right only with the
33:30
application of a technique they new
33:36
5,000
33:37
years ago the ancient Greeks were all
33:41
about fasting not for health they didn’t
33:44
have a lot of obesity back then but
33:47
because it gave you energy gave you like
33:49
mental focus right that’s why they did
33:52
it and these involuntary periods of
33:55
fasting eventually got taken out right
33:58
as we started getting more reliable food
34:02
then religion started introducing
34:04
periods of fasting right so if you look
34:07
at any major religion in the world they
34:09
have periods of fasting their periods of
34:11
feasting — that’s balanced by periods of
34:14
fasting right I remember
34:16
that they’re not trying to kill all
34:18
their practitioners right not like oh
34:21
you should fast you’ll die haha that’s
34:24
not it at all right it did it because
34:27
there is something deeply intrinsically
34:30
beneficial to the fasting right and it
34:34
was always known always it’s a cleanse
34:38
it’s a detox right there’s probably only
34:41
one thing that the three most
34:43
influential people in the history of the
34:46
world agreed on right so the Prophet
34:49
Muhammad Jesus Christ and Buddha they
34:52
all agreed on one thing and that is
34:55
fasting is very beneficial it’s uniquely
35:00
beneficial not only for the spirit but
35:04
also for your body we need to clean
35:07
ourselves out of this junk that
35:08
accumulates right all this extra sugar
35:10
all the insulin all the fat we need to
35:14
clean it out once in a while right it’s
35:16
a spring cleaning that’s all it is and
35:18
yet with the application of this kind of
35:21
ancient time-tested technique we can
35:24
break free of all this right you know in
35:28
the last century we broke free of a lot
35:30
of infectious diseases right
35:32
tuberculosis pneumonia and all this and
35:35
now all that replaced with was all these
35:37
diseases but we have the knowledge we
35:40
only have to apply it and that’s the
35:43
most ironic part of all we won’t but
35:47
there’s no reason why we won’t we’ve
35:49
always been told
35:51
by everybody that we have to do that and
35:55
yet why do we not my son knew it any
36:00
questions we have a couple of minutes
36:02
left
36:05
thank you very much

——————————————————————-

00:15
так что мы собираемся говорить сегодня
00:18
действительно, почему прерывистый пост и
00:21
низкоуглеводные диеты работают, тогда как
00:24
калорийные счетчики просто не кажутся
00:26
правильно работать и проблема с
00:29
калорийная теория заключается в том, что это точно так же
00:32
сырой и потому, что мы действительно не
00:35
понять ожирение, поэтому мы не можем
00:39
вылечите это правильно, поэтому я уверен, что многие из вас
00:42
видели это шоу, это называется The
00:43
Самый большой неудачник, и он в Северной Америке
00:47
это в Австралии, это везде
00:48
и что люди делают, это они
00:50
конкурсанты, которые состязаются, чтобы похудеть
00:52
и они попадают на диету
00:54
это калория, уменьшающая диету, и они делают
00:58
много упражнений, и вы видели джиллиан
1:00
Микаэль кричит всем
1:02
это много упражнений, и они не
1:04
показать его на шоу, но на самом деле
1:06
довольно суровое ограничение калорийности
1:08
хорошо, это не диета с низким содержанием углеводов
1:10
это больше похоже на все
1:12
метод модерации, поэтому
1:15
проблема, конечно, в том, что это шоу
1:18
работали в течение длительного времени и
1:20
конкурсантов вышли и
1:23
сказал, что вы знаете, что это действительно не
1:25
работа теперь причина еще не пришла
1:27
потому что они в основном находятся под
1:29
правовое право распоряжаться правом они на самом деле
1:31
не разрешено говорить об этом, но
1:33
на самом деле пришли некоторые участники
1:34
и вот этот участник Сюзанн сказал
1:38
хорошо, что они никогда не делают воссоединение, почему
1:40
они все снова получают этот вес и
1:42
это не то, что он не уникален для самого большого
1:45
Проиграть много диет, и мы все сделали
1:47
эти калории уменьшают диеты, они делают
1:50
то же самое для всего, что он делает хорошо для
1:51
около шести месяцев, но потом
1:54
просто продолжает возвращать свой вес
1:56
плато, то он начинает возвращаться и
1:58
все знают это правильно, потому что
2:00
все сделали эту диету вопросом
2:02
почему так, и это то, что мы действительно
2:04
должны понять, и это то, что я
2:06
мы должны решить два
2:08
и я объясню
2:09
что за секунду так величайший неудачник
2:12
несмотря на то, что все мы знаем
2:14
он не работает, на самом деле
2:17
очень так США Новости, например, только это
2:20
в прошлом году поставил диету Biggest Loser на
2:23
номер три для потери веса и числа
2:26
11 в целом так действительно очень хорошая диета
2:28
и почему бы не съесть меньше
2:31
перемещать больше похожего подхода
2:32
ваши калории увеличивают ваши калории
2:34
и эй престо, что ты проиграешь
2:36
вес, поэтому он так хорошо
2:39
потому что все врачи рекомендовали и
2:40
скоро
2:41
дело в том, что были некоторые
2:43
исследования, проведенные по этим
2:45
конкурсантов, и очень интересно
2:47
смотрят с научной точки зрения на то, что на самом деле
2:50
случается с этими людьми, поскольку они делают это
2:53
вроде есть меньше новостей больше подхода сейчас
2:56
Конечно, самый большой неудачник
2:57
подхода к стероидам или
3:00
меньше, и вы движетесь намного больше
3:02
и именно поэтому вы получаете эти драматические
3:04
потеря веса, поэтому в один сезон они
3:07
фактически взяли этих конкурсантов
3:09
они подписали соглашения, а затем фактически
3:10
делали метаболические исследования на них и что
3:13
Интересно, что сначала это выглядит
3:16
удивительно верно, и мы все видели, что
3:18
покажите справа до
3:20
выглядит потрясающе, и исследования действительно
3:22
это так, если вы посмотрите на
3:24
до и после, если вы посмотрите на
3:26
состав потери веса, поэтому на неделе
3:29
шесть и неделя 30 в конце шоу
3:32
на неделе 30 вы можете видеть, что они потеряли
3:34
много веса, это 60
3:36
килограммов вправо, и это жировая масса, поэтому
3:41
большинство из них — жир, каждый говорит всем
3:44
ты потеряешь мускулы, которые ты потеряешь
3:45
Мышечная потеря
3:47
немного потери мышц, но это
3:48
в основном жир, и это их жир
3:51
в процентах, вы можете видеть, что это следует за
3:53
довольно устойчивая тенденция вниз и
3:56
в среднем от 329 фунтов до 202
3:59
фунтов, поэтому удивительный результат
4:01
жировые отходы от 49% до 28%, поэтому на
4:06
в конце шоу вы получите эти замечательные
4:07
результаты у вас есть конец шоу
4:09
все побеждают
4:10
и они притворяются, что все в порядке
4:12
но мы знаем, что это не так и почему
4:16
в чем проблема?
4:18
должны работать правильно, вы продолжаете делать то, что
4:20
вы делаете, и вы будете продолжать проигрывать
4:22
вес, но вы этого не сделаете, и причина и
4:24
мы знаем это по меньшей мере за сто
4:27
лет, что ваш метаболизм начинает
4:30
замедлить, и это то, что произошло с
4:32
метаболизм всех этих участников
4:34
и вы можете видеть в сплошной панели, которая
4:37
их базовый уровень метаболизма до
4:41
они начинают с этого и открытые круги
4:44
в том, что
4:44
после этого вы можете видеть, что практически
4:47
каждый случай, когда эти люди сокращают
4:52
количество калорий, которые они расходуют на много
4:55
хорошо, поэтому вы можете посмотреть на некоторые из этих
4:57
драматические примеры, чтобы этот парень
4:59
список примеров начинается с заработка
5:03
тридцать пятьсот калорий в день и
5:05
он упал до самого
5:06
семнадцать сотен калорий в день
5:09
и это не только он, это все, если
5:13
вы берете всю группу людей
5:15
среднее снижение метаболизма
5:19
семьсот калорий в день, поэтому, если
5:22
вы начинаете сжигания тридцати пятисот
5:25
что очень много, поэтому вы начинаете с двух
5:27
Ты собираешься свалить
что очень много, поэтому вы начинаете с двух
5:27
Ты собираешься свалить
5:29
как двенадцать триста тысяч к концу
5:32
шоу, поэтому вы удивляетесь, почему вы не
5:34
плохой вес, это потому, что
5:37
метаболизм замедлился настолько, что
5:40
если вы горите тринадцатьсот
5:42
вы едите 1500, помните, что это
5:46
все еще намного меньше, чем вы ели
5:49
ты собираешься вернуть вес
5:51
это то, что все мы знаем
5:55
вы чувствуете холод, вы чувствуете усталость, если вы
5:59
голодный, ты чувствуешь себя дерьмом и весом

187 просмотров всего, 2 просмотров сегодня

Добавить комментарий

Ваш e-mail не будет опубликован. Обязательные поля помечены *