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.com (Use code: BEN10CFB to save 10%) – Hormonal imbalance...52:25 
Dutch Test
Podcast w/ Jay Campbell
Estrogeneration by Anthony Jay – Toxin and chemical exposure...54:40 – Food allergies and intolerances...56:30 – Micro-nutrient deficiencies... 
Vitamin D
Chromium
Biotin
Thiamine
Antioxidants
Magnesium
Boron
Vitamin A
Vitamin K2
Choline
Genova Labs – Thyroid...59:00 – Disordered eating...1:01:01 
Your body expects food at a certain time of day
Results in irregular metabolism
Easier to track calorie consumption when you eat the same thing, at the same time of day – Final comments...1:03:25 
Everybody and every body is different
It could be possible your body has reached its desired weight – And much more! Resources mentioned: 

– Article: When someone loses weight, where does the fat go? – StrateGene

– Tree of Life, Bob Miller's site

– Book: Toxic by Neil Nathan

– Dr. Robert Naviaux, UCSD

– Book: Change Your Schedule, Change Your Life 

– Ceylon cinnamon

– Gymnema Sylvestre

– Berberine

– Apple cider vinegar

– Kion Lean

– Oura Ring (Save $50 with code: GREENFIELDOURA)

– Podcast with building biologist Brian Hoyer

– Podcast Ep. 397

– Beyond Training by Ben Greenfield

– coolfatburner.com (Use code: BEN10CFB to save 10%)

– Dutch Test

– Podcast w/ Jay Campbell

– Estrogeneration by Anthony Jay Episode sponsors: 

– Kion Coaches If you are looking for a professional that can personally help you optimize your mind, body, and spirit to become the best version of yourself, and who knows exactly how I work with my own clients, just head on over to view our brand-spankin-new Coach Directory!

– Organifi Green Juice: Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

– ButcherBox: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. New subscribers will receive 2 LBS of FREE wild-caught Alaskan salmon + $20 OFF their first box by going to butcherbox.com/ben

– Halo Sport: Halo Sport revolutionized physical training by being the first-ever product that can increase your neuroplasticity by putting your brain into a state that neuroscientists called hyperlearning. The fully upgraded Halo Sport 2 was just announced and it’s pre-selling for just $279 (less than half the price of the first model) when you use code: GREENFIELD Got a question for me about today's podcast? Just leave a comment below and I'll reply! 

Several months ago, I filled you in on "<a href="https://bengreenfieldfitness.com/article/the-2-best-ways-to-burn-fat-fast-without-destroying-your-hormones-or-metabolism/" target="_blank" rel="noopener noreferrer">The 2 Best Ways To Burn Fat Fast (Without Destroying Your Hormones Or Metabolism)</a>". 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 <ul> <li>Law of conservation of mass: Mass, in an isolated system, is neither created nor destroyed by chemical reactions or physical transformations</li> <li>Fat is primarily disposed of via the breath</li> <li>Calories, as well as excess carbs and proteins, are converted into triglycerides and stored in lipid droplets of adipocytes</li> <li>Excess dietary fat undergoes lipolysis, and then reesterification</li> <li>Triglycerides are composed of carbon, hydrogen, and oxygen</li> <li>Oxidation: requires inhalation of oxygen</li> <li>Study: <a href="https://www.bmj.com/content/349/bmj.g7257" target="_blank" rel="noopener noreferrer">When someone loses weight, where does the fat go?</a> <ul> <li>For 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled</li> <li>Results in 61 pounds of carbon dioxide excreted via the lungs and 24 pounds of water excreted via urine, sweat, feces, and breath</li> </ul> </li> <li>Average of 17,000 breaths per day will excrete .32 lbs of carbon</li> <li>Sources of carbon (other than eating coal) are: dietary carbs, proteins, and fats</li> <li>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.</li> </ul> The 16 reasons you're not burning fat the way you'd like – Chronic Inflammation...12:35 <ul> <li>High levels of transforming growth actor beta cause irregular appetite and glucose regulation</li> <li><a href="https://erj.ersjournals.com/content/38/1/191" target="_blank" rel="noopener noreferrer">Matrix metalloproteinases (MMP)</a>: calcium-dependent zinc-containing endopeptidases</li> <li><a href="https://www.hindawi.com/journals/bmri/2018/6740408/" target="_blank" rel="noopener noreferrer">Vascular endothelial growth factor (VEGF)</a>: Aids in the growth of new blood vessels; correlated with obesity</li> <li>Nitric oxide synthase</li> <li>Toll-like receptor 4 (TLR4) = meta inflammation</li> <li>Nos uncoupling (genetic factors)</li> <li><a href="http://go.strategene.org" target="_blank" rel="noopener noreferrer">StrateGene</a></li> <li><a href="https://www.tolhealth.com" target="_blank" rel="noopener noreferrer">Tree of Life, Bob Miller's site</a></li> <li>Sugar can be inflammatory but is more quickly metabolized than things like vegetable oil</li> <li>Chronic stress is a factor: overstimulation of the limbic system</li> <li>Cell Danger Response (CDR) <ul> <li><a href="https://amzn.to/2IB1m0H" target="_blank" rel="noopener noreferrer">Toxic by Neil Nathan</a></li> <li><a href="http://naviauxlab.ucsd.edu" target="_blank" rel="noopener noreferrer">Dr. Robert Naviaux</a></li> </ul> </li> </ul> – Glycemic variability (GV)...21:05 <ul> <li>Refers to the blood glucose variations during the day</li> <li>If GV gets out of control, the body does one of two things: transfers sugar into muscles, or stores as body fat</li> <li>It will become fat tissue if you're not active enough throughout the day</li> <li>Be "ruthlessly" cognizant of blood sugar fluctuations</li> <li>6 Strategies to control GV <ul> <li>Strength training</li> <li>Pre-breakfast fasted cardio <ul> <li>Book: <a href="https://amzn.to/2WqP5FR" target="_blank" rel="noopener noreferrer">Change Your Schedule, Change Your Life </a></li> </ul> </li> <li>Post-prandial walk</li> <li>Standing</li> <li>Plants, herbs, spices <ul> <li><a href="https://amzn.to/2WfZlM4" target="_blank" rel="noopener noreferrer">Ceylon cinnamon</a></li> <li><a href="https://amzn.to/2WoIc7M" target="_blank" rel="noopener noreferrer">Gymnema sylvestre</a></li> <li><a href="https://amzn.to/2WmSG2y" target="_blank" rel="noopener noreferrer">Berberine</a></li> <li><a href="https://amzn.to/2Xtn1y1" target="_blank" rel="noopener noreferrer">Apple cider vinegar</a></li> <li><a href="https://getkion.com/shop/body/kion-lean/" target="_blank" rel="noopener noreferrer">Kion Lean</a></li> </ul> </li> <li>Fiber</li> </ul> </li> </ul> – Cortisol and stress...30:45 <ul> <li>Cortisol suppresses insulin secretion</li> <li><a href="https://bengreenfieldfitness.com/podcast/self-quantification-podcasts/how-to-use-hrv/" target="_blank" rel="noopener noreferrer">Measure heart rate variability</a> (HRV) <ul> <li><a href="https://bengreenfieldfitness.com/ouraring" target="_blank" rel="noopener noreferrer">Oura Ring</a> (Save $50 with code: GREENFIELDOURA)</li> <li><a href="https://bengreenfieldfitness.com/podcast/how-building-biology-works/" target="_blank" rel="noopener noreferrer">Podcast with building biologist Brian Hoyer</a></li> <li><a href="https://bengreenfieldfitness.com/podcast/397/" target="_blank" rel="noopener noreferrer">Podcast Ep. 397</a></li> </ul> </li> </ul> – Sleep deprivation...34:20 <ul> <li>A single night of partial sleep can be deleterious</li> <li>Neuro endocrine effect: reduces levels of leptin; increases levels of <a href="http://www.yourhormones.info/hormones/ghrelin/" target="_blank" rel="noopener noreferrer">ghrelin</a></li> </ul> – Snacking and post-workout calories...35:25 <ul> <li>"Grazing" or 6-8 small meals per day is a myth</li> <li>Snacking increases your GV and eliminates benefits of fasting</li> <li>Your body releases more growth hormone during intermittent fasting</li> <li>Grazing throws metabolism into sugar burning mode</li> <li>It takes 3 days, or 4 weeks of extreme calorie restriction for the body to down regulate metabolism</li> <li>The need for protein and carbs right after a workout is a myth</li> <li>The exception: two a day workouts</li> </ul> – You're not moving enough...39:47 <ul> <li>Fool your body into thinking it's in the "hunter gatherer" mode</li> </ul> – Too much exercise...41:30 <ul> <li>Excessive exercise, along with other stressors can lead to increased levels of cortisol and inflammation</li> <li><a href="https://amzn.to/2EW8rI1" target="_blank" rel="noopener noreferrer">Beyond Training</a> by Ben Greenfield</li> <li>Too much of the same exercise</li> <li>Not enough recovery days</li> <li>Sweet spot: <ul> <li>2-3 days per week, lift heavy stuff</li> <li>2-3 days high-intensity interval training</li> </ul> </li> </ul> – Chronic cardio...43:35 <ul> <li>Your body will catabolize muscle and store fat</li> <li>High-intensity cardio 2-3 days per week</li> <li>Reduced subcutaneous adiposity of body fat among people who follow these guidelines</li> </ul> – The SAID Principle...46:00 <ul> <li>Specific Adaptation to Imposed Demands</li> <li>Sometimes the best workout plan is the one you're not currently doing</li> <li>Keep the body guessing</li> <li>5 modifications: <ul> <li>Combine exercises <ul> <li>Article "<a href="https://bengreenfieldfitness.com/article/fitness-articles/workouts-exercise-articles/power-and-speed/" target="_blank" rel="noopener noreferrer">complex exercises</a>"</li> </ul> </li> <li>Active rest periods</li> <li>Train outside</li> <li>Change the center of gravity</li> <li>Workout at a different time of day</li> </ul> </li> </ul> – Lack of cold therapy...50:00 <ul> <li>Cold is a strong metabolic stimulus</li> <li>Cold thermogenesis occurs when protons are forced across the inner membrane and turned into heat</li> <li>Beige adipose tissue</li> <li>Every day, 2-5 minutes cold exposure (cold shower, cold river or lake)</li> <li>3x3 cold</li> <li><a href="https://coolfatburner.com/testimonial/ben-greenfield-fitness/" target="_blank" rel="noopener noreferrer">coolfatburner.com</a> (Use code: BEN10CFB to save 10%)</li> </ul> – Hormonal imbalance...52:25 <ul> <li><a href="https://bengreenfieldfitness.com/ben-recommends/lab-tests/dutch-urine-steroid-hormone-profile-most-complete-hormone-test-available/" target="_blank" rel="noopener noreferrer">Dutch Test</a></li> <li><a href="https://bengreenfieldfitness.com/podcast/hormones-podcasts/is-metformin-safe/" target="_blank" rel="noopener noreferrer">Podcast w/ Jay Campbell</a></li> <li><a href="https://amzn.to/2MyzCio" target="_blank" rel="noopener noreferrer">Estrogeneration by Anthony Jay</a></li> </ul> – Toxin and chemical exposure...54:40 – Food allergies and intolerances...56:30 – Micro-nutrient deficiencies... <ul> <li><a href="https://www.thorne.com/products/dp/cdn-vitamin-d-k2-liquid?affid=ThrnFx1072858" target="_blank" rel="noopener noreferrer">Vitamin D</a></li> <li><a href="https://amzn.to/2EUDtji" target="_blank" rel="noopener noreferrer">Chromium</a></li> <li><a href="https://amzn.to/2MwmQRq" target="_blank" rel="noopener noreferrer">Biotin</a></li> <li><a href="https://amzn.to/2Wh5O9D" target="_blank" rel="noopener noreferrer">Thiamine</a></li> <li>Antioxidants</li> <li><a href="https://bengreenfieldfitness.com/ben-recommends/detox/ancient-minerals-topical-magnesium-lotion/" target="_blank" rel="noopener noreferrer">Magnesium</a></li> <li><a href="https://amzn.to/2MzQtRJ" target="_blank" rel="noopener noreferrer">Boron</a></li> <li><a href="https://amzn.to/2WOa5FT" target="_blank" rel="noopener noreferrer">Vitamin A</a></li> <li><a href="https://www.thorne.com/products/dp/cdn-vitamin-d-k2-liquid?affid=ThrnFx1072858" target="_blank" rel="noopener noreferrer">Vitamin K2</a></li> <li><a href="https://amzn.to/2Iw0pqj" target="_blank" rel="noopener noreferrer">Choline</a></li> <li><a href="https://www.gdx.net" target="_blank" rel="noopener noreferrer">Genova Labs</a></li> </ul> – Thyroid...59:00 – Disordered eating...1:01:01 <ul> <li>Your body expects food at a certain time of day</li> <li>Results in irregular metabolism</li> <li>Easier to track calorie consumption when you eat the same thing, at the same time of day</li> </ul> – Final comments...1:03:25 <ul> <li>Everybody and every body is different</li> <li>It could be possible your body has reached its desired weight</li> </ul> – And much more! Resources mentioned: – Article: <a href="https://www.bmj.com/content/349/bmj.g7257" target="_blank" rel="noopener noreferrer">When someone loses weight, where does the fat go?</a> – <a href="http://go.strategene.org" target="_blank" rel="noopener noreferrer">StrateGene</a> – <a href="https://www.tolhealth.com" target="_blank" rel="noopener noreferrer">Tree of Life, Bob Miller's site</a> – Book: <a href="https://amzn.to/2IB1m0H" target="_blank" rel="noopener noreferrer">Toxic by Neil Nathan</a> – <a href="http://naviauxlab.ucsd.edu" target="_blank" rel="noopener noreferrer">Dr. Robert Naviaux</a>, UCSD – Book: <a href="https://amzn.to/2WqP5FR" target="_blank" rel="noopener noreferrer">Change Your Schedule, Change Your Life </a> – <a href="https://amzn.to/2WfZlM4" target="_blank" rel="noopener noreferrer">Ceylon cinnamon</a> – <a href="https://amzn.to/2WoIc7M" target="_blank" rel="noopener noreferrer">Gymnema Sylvestre</a> – <a href="https://amzn.to/2WmSG2y" target="_blank" rel="noopener noreferrer">Berberine</a> – <a href="https://amzn.to/2Xtn1y1" target="_blank" rel="noopener noreferrer">Apple cider vinegar</a> – <a href="https://getkion.com/shop/body/kion-lean/" target="_blank" rel="noopener noreferrer">Kion Lean</a> – <a href="https://bengreenfieldfitness.com/ouraring" target="_blank" rel="noopener noreferrer">Oura Ring</a> (Save $50 with code: GREENFIELDOURA) – <a href="https://bengreenfieldfitness.com/podcast/how-building-biology-works/" target="_blank" rel="noopener noreferrer">Podcast with building biologist Brian Hoyer</a> – <a href="https://bengreenfieldfitness.com/podcast/397/" target="_blank" rel="noopener noreferrer">Podcast Ep. 397</a> – <a href="https://amzn.to/2EW8rI1" target="_blank" rel="noopener noreferrer">Beyond Training</a> by Ben Greenfield – <a href="https://coolfatburner.com/testimonial/ben-greenfield-fitness/" target="_blank" rel="noopener noreferrer">coolfatburner.com</a> (Use code: BEN10CFB to save 10%) – <a href="https://bengreenfieldfitness.com/ben-recommends/lab-tests/dutch-urine-steroid-hormone-profile-most-complete-hormone-test-available/" target="_blank" rel="noopener noreferrer">Dutch Test</a> – <a href="https://bengreenfieldfitness.com/podcast/hormones-podcasts/is-metformin-safe/" target="_blank" rel="noopener noreferrer">Podcast w/ Jay Campbell</a> – <a href="https://amzn.to/2MyzCio" target="_blank" rel="noopener noreferrer">Estrogeneration by Anthony Jay</a> Episode sponsors: – <a href="https://getkion.com/kion-coach">Kion Coaches</a> If you are looking for a professional that can personally help you optimize your mind, body, and spirit to become the best version of yourself, and who knows exactly how I work with my own clients, just head on over to view our <a href="https://getkion.com/kion-coach" target="_blank" rel="noopener noreferrer">brand-spankin-new Coach Directory</a>! – <a href="http://organifi.com/ben">Organifi Green Juice</a>: Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20 – <a href="http://butcherbox.com/ben">ButcherBox</a>: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. New subscribers will receive 2 LBS of FREE wild-caught Alaskan salmon + $20 OFF their first box by going to <a href="http://butcherbox.com/ben">butcherbox.com/ben</a> – <a href="http://haloneuro.com/">Halo Sport</a>: Halo Sport revolutionized physical training by being the first-ever product that can increase your neuroplasticity by putting your brain into a state that neuroscientists called hyperlearning. The fully upgraded Halo Sport 2 was just announced and it’s pre-selling for just $279 (less than half the price of the first model) when you use code: GREENFIELD Got a question for me about today's podcast? Just leave a comment below and I'll reply!

Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldLife.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and mind-body-spirit optimizing content from America's top personal trainer.

Ben Greenfield Life

Several months ago, I filled you in on "". 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...

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