10 Ways To Lose More Weight & Burn More Fat While Sleeping

hello health champions is it possible to lose  more weight and burn more fat while you're  

sleeping we're going to review some data and  separate fact from fiction coming right up hey  

I'm dr. Ekberg I'm a holistic doctor and a former  Olympic decathlete and if you want to truly master  

health by understanding how the body really works  make sure you subscribe and hit that notification  

bell so you don't miss anything I reviewed a few  of the top videos and together they represented  

about twenty million views so hopefully you would  think they had some good data in there and there  

was some but the problem is that they never talked  about the mechanism and there is no consideration  

for health so a lot of times people think that  just because something works it's a good idea  

or if it seems to work short term but we're gonna  talk about in a more holistic perspective how it's  

actually good for you which ones of these are  going to help you and which ones are gonna hurt  

you the way to burn more fat to lose weight while  you're sleeping is to have a healthy metabolism  

and this is something that all of these videos  agree on so they had somewhere between 1 and  

15 different ways and putting it all together I  came up with about 13 different claims that they  

had but I want you to keep in mind that these  are the claims we're gonna talk about this is  

not the final list so don't just stop here and go  with this we're gonna go over this and talk about  

which one's a fact and which ones are fiction  somebody's metabolism all about well in all of  

these videos they claim as usual that it's about  calories they talk about what you did this and  

it burns that many calories but that's kind of  irrelevant because a calorie is just a unit of  

energy expenditure is just a way of measuring  how much is happening but if we induce or force  

or trick the body into using more energy it's  usually short term what's really matters is how  

willing is the body to spend energy does the  body perceive that there's a shortage or an  

abundance because when they talk about calories  there make an assumption they're assuming that  

we create this change but all other factors remain  the same and that is absolutely ridiculous because  

the reality of the thing is that the body always  compensates for things the body always adapts and  

the body always moves back to homeostasis what  we want to be aware of is that certain things  

can look like they're working in the short-term  but they can set us up for trouble in the long  

run so consider the following is this a good  thing how does it affect homeostasis if we push  

the body out of balance in the short-term is it  going to allow the body a better balance in the  

long term and if we do something over and over  then we're changing plasticity we are rewiring  

the body and setting up a new habit so is this a  good habit in all ways we want to ask ourselves  

is this a natural thing and if we're eating if  we're ingesting something we want to ask is this  

something that the body usually needs is this a  natural part of human lifestyle is it what we call  

a genuine replacement part something that the body  can use to build stuff or it's a natural component  

of metabolism so hopefully you're interested not  just in results but long-term health and here's  

what we want to ask how does it actually work how  does it influence long term homeostasis or balance  

and how does it affect the body's willingness to  spend because that's what metabolism is in the  

long run how much is the body willing to spend and  the mechanisms in question are insulin sensitivity  

and in in resistance it is human growth hormone  and a couple more stress hormones adrenaline and  

cortisol and we want to look at how does this  work long-term versus short-term the first thing  

they're suggesting is to optimize thyroid function  and that is fantastic advice because the thyroid  

is your metabolic regulator but what does it  mean to fix it so they're suggesting typically  

a few different minerals and zinc and selenium  are things that a lot of people are deficient  

in but the third mineral that they suggest is  iodine and that is kind of a two-edged sword  

it can help some people it can hurt other people  and 35 percent of the world's population live in  

areas where there is little iodine in the soil  so for those people if they're truly deficient  

and that's their only problem then taking iodine  is going to help their thyroid but if you don't  

live someplace where the soil is poor in iodine  then chances are really really high like 90% that  

you're under performing thyroid is because of  something called Hashimoto's disease and that  

is an autoimmune disease and the problem with that  is if you have an autoimmune thyroid and you take  

iodine then you're giving the thyroid something  that will make it work more then you're going  

to up regulate the autoimmune attack you're going  to make the autoimmune worse and you're going to  

increase the attack on the thyroid so absolutely  we want to optimize thyroid function but it's not  

as simple as taking this stuff just keep that  in mind suggestion number two is to get enough  

good sleep and that is good advice because they  found in people who sleep five hours rather than  

the average normal eight hours is it increases to  stress on the body it dramatically increases the  

amount of cortisol produced and with doing that  it's going to increase cravings it will increase  

muscle loss and it will decrease human growth  hormone because when your body's in a state of  

stress it wants emergency fuel it wants glucose  because that's the fastest fuel and that's why  

it produces cortisol to raise glucose but  it also increases cravings so you can get  

even more glucose and then it burns off muscle  because that's a third way to make glucose out  

of muscle so stress is one of the most devastating  things that you can have on the body and sleeping  

more is a great way to improve the balance and  reduce the stress one more way that sleeping  

helps because it's not just about the number  of hours it is about the regularity and when  

you sleep and the quality of sleep so try to sleep  while it's dark and try to get into a rhythm in a  

circadian rhythm that has some regularity because  your body produces growth hormone in bursts and  

some of that is while you're sleeping and if  you have a good quality and a regular sleep your  

body's gonna release more growth hormone which  will improve your metabolism the third way is to  

do hit high-intensity interval training and what  that does it dramatically can increase your human  

growth hormone without costing you a whole lot  of cortisol human growth hormone builds muscle  

and it can provide better sleep in the sense  that if you play hard then you're also going  

to sleep better the fourth suggestion is to lift  weights and when you lift weights you can build  

muscle and muscle is more metabolically active  you're going to use more energy you're going to  

have more blood circulation for every pound of  muscle you have rather than every pound of fat  

and if you lift weights heavy meaning heavy  weights few repetitions then you're kind of  

mimicking the high-intensity interval training and  now you're also making more human growth hormone  

because you're challenging you're pushing your  body just like you do with a hit and all of that  

put together is going to help you build more  muscle and more growth hormone which is fat  

burning suggestion number five is cold showers and  what does that do it kind of shocks you and that's  

a beneficial stress as long as it's short-term  that's the key to understand that stress can  

be beneficial which is called you stress or it  can be destructive which is called distress and  

the body the human body is made for short-term  high intensity stress things like high intensity  

interval training and weight lifting and cold  showers and ice baths that is good because it  

shocks the body and then hopefully we get enough  time to recover and recuperate the bad stress is  

chronic a little bit of stress all the time it  breaks the body down and doesn't give the body  

time and opportunity to recover and rebuild so  the short term produces an extreme sympathetic  

stress and the sympathetic nervous system is the  portion of your nervous system that responds to  

stress and creates a stress response with high  blood pressure high heart rate etc and it also  

creates more adrenaline and more cortisol and  more growth hormone and these are stress hormones  

that are good in the short term and bad in the  long term the other thing that happens though is  

when you have a lot of something when you have an  extreme stress response it makes it easier for the  

body to create a rebound parasympathetic meaning  when you kind of pull and stretch something in  

one way it's gonna go more the other way when you  let go so this creates a more profound relaxation  

effect that's why people say after a cold shower  they feel amazingly relaxed and what happens now  

is you get a decrease in cortisol and a decrease  in adrenaline in the long run so you have a  

short-term increase but you more than make up  for it with a decrease in the long run suggestion  

number six is to take MCT oil why because it can  help people get a 5 percent higher metabolism so  

how do we want to think about this well it's the  quick fuel source that's why it works if you are  

primarily dependent on carbohydrates if you have  trained your body to a carbohydrate metabolism  

and you're trying to switch over to a fat-burning  metabolism your body resists a little bit so if  

you give it a quick fuel source then it senses  that there's a perception of fuel but it gets  

that without insulin ok the other fast fuel is  glucose carbohydrate but it comes at a price of  

higher insulin which creates problems and long  run so here's like the perfect middle road you  

get something that doesn't stimulate insulin but  it's still quick number 7 is to eat more protein  

and proteins not a bad thing but the reason  they're saying to do that is because protein is  

expensive to digest as opposed to carbohydrate  and fat which get into the system very easily  

protein is difficult so what that means is for  every hundred calories of protein that you eat  

fifteen to thirty of those calories are used up  right away in the breaking down of that food so  

it's like the net calories are fewer from protein  and that's a terrible way to look at it alright  

we should eat protein because we need protein we  need building blocks not to try to push metabolism  

in a certain way because this is one of those  things where if you make the badi do more in one  

way it's just going to compensate something else  there is no positive net effect of this the other  

argument for eating more protein is that if you  eat it before you go to bed then at night you'll  

have stable blood sugar and that's not a terrible  idea but it doesn't have to be protein it could  

be also fat anything that is satiating that gives  you a sense of fullness without affecting insulin  

suggestion number eight is to drink a lot of  water and it's not about hydration it's about  

the coldness of the water it's about something  called a thermogenic effect so what happens is  

your body has a certain body temperature and a  certain mass and then you put in another smaller  

mass that is cold or ice cold now you just lower  the body's average temperature you have a heat  

deficit and your body is going to crank up the  furnace to make up the difference so this is a  

short-term stress and this is where we get into  trouble so often with getting a short-term benefit  

seeming benefit but in the long run there is no  way that the body is going to benefit from this  

because it's just going to compensate you didn't  add anything useful to the body you didn't change  

hormones or behavior so it's just gonna compensate  someplace else what we would want to ask though is  

what happens to your digestion what happens to the  health of your digestive tract if you drink large  

amounts of cold or ice cold water the ninth way  is to eat spicy peppers because peppers contain  

something called capsaicin that's a chemical that  has a thermogenic effect and this will create a  

short-term chemical stress is that a good thing  may seem like a benefit but your body is gonna  

compensate and adapt and make up for it so there's  no net gain again we want to ask rather what could  

happen to our digestive tract our digestive health  if we do this on a regular basis the 10th way is  

to sleep in a colder environment and what happens  then is your body has to produce more heat and it  

up regulates it makes more of something called  brown fat and this is not like your average fat  

on the body this is a kind of fat that has a  thermogenic it's the heat producing fat which  

is a good thing so by up regulating your brown  fat you could actually improve your metabolism  

the other reason to turn the temperature down a  little bit is that people generally sleep better  

in a cooler environment they get a deeper more  peaceful a better quality sleep and if you want  

to give this a try then do it gradually because  you have to give your body some time to adapt and  

upregulate this because otherwise you're going to  be miserable also think about not overcompensate  

don't put on a lot of more clothing or put more  blankets on because that's going to defeat the  

purpose the whole point is to teach your body  to produce more heat so do it a little bit at  

a time maybe one degree per night or one degree  for every few nights number eleven is caffeine  

and what does it do it is a short-term chemical  stress it increases adrenaline it's a stimulant  

and if you do it on a regular basis like you  have many many cups of coffee every day now  

you're affecting plasticity now you're creating  a habit and a demand that's going to increase  

cortisol it's going to increase insulin resistance  and it can contribute to adrenal fatigue and while  

there are some seemingly beneficial effects of  coffee they're all short-term all right so don't  

think of it as a good thing it's something  that the body can tolerate in moderation but  

it cannot promote homeostasis long term number 12  is apple cider vinegar and it can improve insulin  

sensitivity in doing that it can improve the fat  burning potential when insulin goes down then we  

free up the fat stores the body can use the fat  store so the potential for fat burning goes up  

significantly and there's some other evidence that  suggests apple cider vinegar can help your satiety  

help you control your appetite so it's a good idea  to give it a try and take maybe two tablespoons  

a day and if you want some of these benefits for  insulin sensitivity during the night to stabilize  

blood sugar then taking maybe a tablespoon before  bed would be a good idea the 13th way to improve  

fat burning and weight loss during sleep is to  adopt a low carb lifestyle because carbs are  

burned first so if you always eat a bunch of carbs  and you keep refilling topping off with carbs then  

your body never really gets to any significant  fat burning therefore the less carbs you eat the  

closer you are to the fat-burning zone you might  get there in three to four hours instead of 12 to  

14 to 16 hours after a meal a low carb lifestyle  also helps you reduce insulin overtime which  

like we said make the fat stores on the body more  available and this is going to help you greatly in  

your overall fat adaptation so yes fix the thyroid  absolutely but it's not just about taking iodine  

if you think you have a thyroid issue go get some  help from someone who's qualified in helping you  

with subtle issues and autoimmunity and then there  are some things that you can still do and take but  

do them for the right reasons don't think of them  as a way to improve fat burning one is MCT oil it  

can be a great thing in a transition phase use  it once in a while on an ongoing basis but think  

of it as a highly refined food it doesn't have  a whole lot of nutrients if you want to use a  

tablespoon in bulletproof now and then that's fine  but again don't use more thinking that it's this  

magical tool hot peppers eat some spicy food if  you like it but don't think of it as a magic pill  

caffeine same thing have a cup of coffee or two  but don't drink it because you think it's gonna  

do something great for you should you ever drink  cold water well have a cold drink if it's really  

hot outside and sip it so you can enjoy it don't  do it to try to create some thermogenic effect  

eat protein because protein provides building  blocks don't eat extra protein to try to make  

it difficult for your body to digest food thereby  burning more energy it's going to backfire here  

then are the best ways the things that you want  to pursue in order to improve your metabolism  

number one is to lift weights especially if  you do high-intensity and short duration and  

reps number two cold showers keeping in mind  that longer and more isn't necessarily better  

because high stress can just break the body down  number three look for a lower temperature at night  

because you can up regulate your Brown fat but  do it gradually so that your body has time to  

adapt and actually create that change over time  number four get enough sleep good quality sleep  

and sleep during the dark hours of the day so that  you optimize your circadian clock number five do  

some high-intensity interval training and just  like all of these other things don't think that  

more is better and why do these items remain on  this short list because they are things that are  

good in the long term they are things that allow  your body to return to homeostasis that you can  

promote homeostasis in the long run as opposed to  just stressing the body for a short-term effect if  

you enjoyed this video and you'd like to learn  more about how the body works and how to get  

truly I've done videos covering every idea that  we've discussed through this video but I think  

that you would really like to watch that one next  thanks so much for watching I'll see you next time