Fat researcher shares new discoveries about fasting, body fat, energy restriction and metabolic rate.
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Link to show notes: https://bit.ly/3kIgmMT
-----------------------------------------Show Notes--------------------------------------
00:00 Intro
04:00 Intermittent fasting is a good solution for stubborn fat. 04:15 Your diet has to work for you for the long run: psychologically, biologically and sociologically.
06:38 Fat is a complex endocrine organ, like the thyroid and adrenal glands.
06:56 Fat produces critical hormones that your body depends upon, like leptin.
07:03 When you lose fat you get lower levels of leptin, which binds with your hypothalamus and your skeletal muscle.
07:55 When skeletal muscle notices less leptin, it burns fewer calories.
09:48 Your genetics may cause you to have to work harder to keep off or lose weight.
10:15 Viruses, age, gender and hormones impact weight. Our fat busting hormones decline with age.
14:00 How your body responds to a food is individual.
14:50 Prolonged overnight fasting prolongs the effects of fat buster, growth hormone.
15:12 With intermittent fasting you get more glucagon, more leptin (so you feel more satiated), and more willpower for making better choices.
16:35 Staying low calorie all day never gives you a sense of satisfaction, leading to increased failure of diet.
19:14 Subcutaneous fat is under your skin. Visceral fat, under the stomach wall, leads to problems with the immune system, diabetes, and heart disease. Brown fat burns calories during cold exposure and beige fat that can turn into brown.
19:42 Visceral fat cells become hypoxic, sending signals of duress and your immune system responds with inflammation, which interferes with insulin signaling.
20:50 Fat releases adiponectin which guides the fat you eat and the fat you release to the right places in your body; to be stores as subcutaneous rather than visceral.
21:22 Sumo wrestlers have subcutaneous fat, not visceral. They exercise 6 – 7 hours per day, releasing higher levels of adiponectin.
22:13 About 2 hours of aerobic activity per day can move your fat to the right areas.
23:30 To see if you have visceral fat, lay on your back and a paunch on your stomach stays there, that is visceral fat. 25:35 Ancestral famines create a thrifty genotype which causes you to hold fat for later.
29:30 Viruses can make animals fat. Some cross into humans. 38:10 You need to be in the right mindset to lose weight.
40:50 HIIT in the evening while fasting busts through weight loss plateaus for Dr. Tara.
41:25 Temptation bundling: Bring something pleasurable into your workout to enhance your ability to create a habit.
43:48 A habit is more reliable than willpower. Reducing the number of decisions you make during the day reduces decision fatigue.
44:16 Successful dieters can get back on their diet the next day. Perfect isn’t the goal.
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