Ultimate Natural Metabolism Booster For Fast Fat Burning

hello health champions today we're going to talk about the ultimate slow

metabolism booster how do you fix your metabolism if it's broken if it's

crashed if you're burning less and less and less and less energy and you're

eating less and less and less you still can't lose weight so in order

to lose weight you alternately have to expend more energy than you put in and

that's what metabolism is all about today we're going to explain exactly why

it breaks in the first place and what to do about it

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 so a healthy metabolism is really the key to weight

loss but in order to understand how to fix it we first have to understand the

exact mechanics of why it broke why did you crash your metabolism because

otherwise we'll be likely to repeat the mistakes and then we'll just do it over

and over again and that's what a lot of people have done and that's part of the

problem so first of all what is metabolism

well meta means change it's when your body is changing so you can eat food and

you can change that food into tissue it's a turnover and whatever you eat you

can turn it into energy or you can turn it into tissue you can store tissue as

fat and then you can retrieve that as energy so it's the exchange of tissue

and energy of substrate turning into energy and tissue and the better that

your body can use stored resources the better you'll be able to have a healthy

metabolism and then we want to ask ourselves why did the metabolism crash

in the first place and this is where we

want to start taking a different viewpoint of the body we want to

understand we want to ask did it crash because the body is just randomly stupid

well you know sometimes the body just does crazy things or is the body always

intelligent if it lowers the metabolism does it have a good reason for doing

that so we can't get the right answers until we ask the right question and we

have a intelligent viewpoint to get the answers so the answer here is that the

body is always intelligent there is always a reason that the body does what

it does in our symptom treatment sick care system in our allopathic model they

do lots of good they save lives when there is broken bones and bleeding but

in terms of understanding the body in terms of understanding that the body is

always intelligent they have failed miserably because they think the body is

randomly flawed and that we need to treat symptoms with medication we need

to interfere with the symptoms and that's a flawed model you can never heal

you can never get true improvement from that model so first of all the body is

intelligent and therefore if it lowers metabolism it has a really good reason

for doing that and that reason is survival it always wants to survive and

it wants to make sure that it has enough energy to survive tomorrow so whenever

there is lack then your body will conserve resources whenever there is

abundance then your body is willing to spend more resources to make more energy

and we have to understand that that is the ultimate reason that the body does

what it does it's for survival if we have plenty of fuel or if we have not so

much fuel it's going to change what the body does and the result of

this principle is that the body has a setpoint think of it as a rubber band if

your body believes that your setpoint is 120 and you try to raise it you try to

gain weight the body is going to burn more energy to bring you back to the

setpoint if you weigh 120 you try to lose weight it's gonna start saving

energy it's gonna lower your metabolism to bring you back to the setpoint it has

an idea of what is right for you and if you try to deviate from that point then

it's gonna try to bring you back by spending more or spending less all right

and here's the thing though it doesn't matter if you're skinny or fat it

doesn't matter if you're thin or huge it's about your body's perception if

you're at 300 and your body thinks if you're 300 pounds and your body thinks

that is the correct weight for you that is what it's gotten used to then it's

going to do everything in its power to return you to that weight so if you

weigh 300 pounds and you try to lose weight it's gonna try to bring you back

right that's why it's so hard to lose weight or gain weight because the body

has an idea of where it needs to be and now you may say that oh well that

doesn't sound so intelligent that sounds rather on the stupid side well it's

still intelligent and we have to once we understand that then we can ask

ourselves what did we do to make the body believe that it needs to be at that

setpoint what gave the body that perception because if we're open to ask

those questions then we can get correct answers we can get useful answers so

really the goal is not to lose weight or gain weight it's to change the setpoint

it's to change the perception of the body

and if we think about metabolism now from a different viewpoint from a

different perspective if we want to increase the body's metabolism if we

want to increase the energy production the burning of fat then we have to

increase the body's willingness to spend alright that's what it is

metabolism is a willingness to spend and if it's not willing to spend it's

because we did something to make it believe that it is unsafe to spend

energy so now that we're open to ask intelligent questions then the next

question is what crashed the metabolism what lowered it what made the body

believe this this set point that we don't agree with well number one is

dieting dieting is quite unnatural right eating less than your body wants is

unnatural and it's gonna start stretching this rubber band you're

moving away from the setpoint you're trying to lose weight and the body is

gonna try to bring it back so dieting and especially repeated yo-yo dieting

every time that you dyed it you lost a little weight then you stop dieting and

you gained it back and then some and you lost a little bit you gained it back and

then some and I don't have to tell you how many people have gone through this

because that's why we have the problems that we do that's why so many people are

overweight because the more you diet the more you teach your body that there's a

lack of food you're not addressing the true underlying causes the second thing

is too much carbs too much sugar things that change blood sugar quickly along

with frequent meals so if you eat something that raises blood sugar now

your blood sugar goes up really fast your insulin goes up the blood sugar

crashes and you get a blood sugar roller coaster and

every time that you're on the low side you give your body a sense of lack you

teach your body that there is no stability in the fuel supply and because

it's so unstable and so unreliable I'd better store some I better make sure

that I have some extra some saved up but the thing that happens when you eat

frequent meals and you eat a lot of carbohydrates is that you teach your

body to become carbohydrate dependent carbohydrates are difficult to store but

they're also dangerous in terms of blood sugar it's very unsafe it's an emergency

whenever your blood sugar goes really high or really low the body has

mechanisms in place to bring it back into a more narrow range because the

narrow range is safe the really high and really low or unsafe that's why the body

has to burn carbohydrates first and if you put in a lot of carbohydrates and

your body has to burn them first then it's gonna forget how to burn fat so now

you become carb dependent you change your whole metabolism to carbohydrates

and now you can't burn fat then this whole thing is made worse by the fact

that every time that you eat something an especially high carb your insulin

goes up every time your insulin goes up you give your body a message to store

the excess and over time as your stuff your cells full they eventually had

enough and now they become resistant to the action of insulin so you become

insulin resistant the more foods you eat that raise blood sugar and the more

frequently you eat the quicker you become insulin resistant and once you

are insulin resistant now you've got the double whammy of not being able to burn

fat so first of all your carbohydrate dependent but now because your insulin

resistant that insulin is a storage hormone as long as insulin

is high you cannot burn fat because with insulin hi the message the direction in

your body is that you're in storage mode you're not going to retrieve and store

at the same time you're going to burn off the carbs but then while insulin is

still high you can't get the stored energy back and what this does now in

effect is it changes the setpoint because you're in a place where you

can't burn fat because insulin is high and it constantly stores more fat

insulin and insulin resistance is the strongest factor in raising the setpoint

and why is that because your setpoint as a result of the

perception of lack and when you have the perception that there is no fuel you're

going to try to raise the setpoint so here you are weighing 300 pounds you

have a half a million calories you have a veritable fortune of energy stored on

the body but the perception is that there is no fuel the body can't see the

fuel it's blind to all that energy in the presence of insulin so what's

happened here is that you have taught your body that food is scarce even

though you have all that energy stored on your body through the yo-yo dieting

you repeatedly taught your body that food is scarce there's a lack of food

you ate a bunch of carbs you had unstable blood sugar you became insulin

resistant so the body is blind to all the energy reserves you have so now you

have a very high setpoint but you have the perception that in the midst of a

fortune you have no fuel and the further that goes the more your body is going to

try to preserve fuel it says I don't have any I'd better preserve it I better

save it so your metabolism goes lower and lower and lower so you go from

eating 2,000 calories to 1800 fifteen hundred to twelve hundred to a

thousand and eventually you weigh 300 pounds you eat a thousand calories and

you still can't lose any weight because your body has a set point it wants to

get back to that so now let's talk about how to fix it so we got ten steps ten

thinks that you can do and I've listed these in reverse order of importance so

we start with the least important and end with the most important and now that

you understand the basic mechanics if you stick with me through all these ten

steps we're gonna finish up with a bonus that you're really gonna enjoy the first

thing you can do is to take some apple cider vinegar right I've done some

videos on that in the past it won't do much by itself but if you start doing

many of these steps if you start moving toward more insulin sensitivity then

apple cider vinegar is a great tool to add to that effect

number two fermented food things like sauerkraut and tofu and pickled

vegetables and things like that anytime you ferment something you're

making more vinegar so you're adding a little bit of the acidic benefit but

more than that the fermentation process the bacteria uses the sugar in the food

so if something has this much carbohydrate to start with then the

bacteria in the process of fermenting they're gonna consume some of that sugar

so now there's less carbohydrate left in the food so sauerkraut has less sugar

than cabbage and then in addition to that you get the benefits from the acid

and the probiotics in the food number three eat foods with lots of fiber why

is that because fiber slows down the absorption of nutrients so just like fat

and protein are absorbed slower if you eat carbohydrate foods with fiber

especially leafy greens that have very little carbohydrate to start with

then the sugars in those foods are absorbed very very slowly and it helps

you maintain a stable blood sugar it minimizes the blood sugar fluctuations

another benefit is that both fiber and fermented food can improve your gut

flora and a healthy gut flora can have a positive impact on your metabolism

number four eat more fat you want to cut back on sugar and carbs but you don't

want to give your body the sense of starvation you want to give your body

the sense that there's plenty of energy rich foods around so you cut back on

sugar and carbs but you've eat until you're satisfied when you eat and you

fill up the difference with fat fat helps stabilize the blood sugar because

it has virtually zero impact on insulin and it creates a long-term stability for

your blood sugar number five make sure you get enough sleep lack of sleep is a

form of stress that can really start unbalancing your hormones and make it

harder to improve your metabolism and lose some weight number six

exercise exercise is fantastic not necessarily to raise your metabolism

but it does a million different things that are beneficial for your body in

terms of circulation it does use up some excess energy and it helps balance your

hormones as well now the key is that you keep it slow okay it needs to be aerobic

exercise don't fall into the trap that burning calories is the purpose of

exercise and that exercising harder doing aerobics or spin classes and

getting your heart rate up and huffing and puffing that that would be good for

your metabolism it is not it is one of the worst things that you can do because

when you exercise at a high intensity and you huff and puff now you make

cortisol which is the stress hormone that raises blood sugar and

drives insulin so high-intensity exercise is a stress that will interfere

with the recovery from insulin resistance so there's a balance we

talked about in some other videos between aerobics and hid you want to do

just a tiny bit of high-intensity exercise but you want to do the majority

of your exercise as aerobic if you're trying to reduce insulin resistance if

you're trying to break the world record in something that's a different story

but if your goal with exercise is to reverse insulin resistance you want to

minimize stress and keep almost all of it at a low intensity aerobic level

number seven stress cortisol cortisol is a stress hormone people who get

corticosteroids they become insulin resistant they gain weight they get

bloated because cortisol raises blood sugar and stimulates insulin it makes

you insulin resistant and you can inject it like they do with people who have

inflammation and they try to help them with that which isn't a good idea but

emotional stress physical stress in your life will also raise cortisol and for

some people it's a tiny little bit of impact and for other people it makes all

the difference for some people they've tried everything but when they start

meditating or breathing exercises or some organized form of relaxing and

their cortisol goes down their stress levels go down all of a sudden their

insulin resistant releases so everyone's different that's why you want to learn

as much as possible about a lot of different things because it's never

going to be a single quick fix for for anything so to reduce cortisol you want

to learn to relax through meditation and yoga and breathing exercises and

whatever else that you like that helps you to relax number eight carbohydrates

if you have a lot of these issues if you've done the yo-yo dieting if you

have insulin resistance you probably will not be able to change your

metabolism unless you cut the carbs right everyone is different some people

can do stiffer --nt into the really critical areas that you cannot burn fat

in the presence of insulin and your metabolism can't go up to burn that fat

and the presence of insulin and carbs Drive insulin now if you become very

insulin resistant if you have a stubborn body then this is going to be more

important for you than someone who has never really been very very stuck right

so it's different for different people some people can cut carbs down to a

hundred grams and that's low carbon that gets the result other people are gonna

have to get down to the ketogenic level where they eat 5 or 10 or 15 20 grams of

net carbs per day number 9 reduce the frequency of meals because every time

that you eat if you eat carbs it's worse but every time you eat you're

stimulating a little bit of insulin you're stimulating a message to store

food and if you want to reduce insulin resistance then you want to reduce the

carbs and then the frequency of the meals so a lot of people are eating

three meals a day plus snacks so six times a day they're telling their body

they're triggering insulin and they're hiding the fat stores from their body

they can't raise the metabolism and use those fat stores when they tell their

body six times a day that it's time to store more number 10 the most powerful

thing you can do is fasting now this is kind of a two-edged sword but for some

people it's necessary so when you're fast

your body is perceiving lack all right but for some people it's the only way

that you're gonna teach your body to burn fat for some people you can go

ketogenic you can do one meal a day you can do 36 hours maybe even and their

bodies are still so stubborn it's refusing to burn that fat so it depends

on the person but if your body is really stubborn and refuses to burn that fat

then longer fasts are the way to go and even though short term you're

putting your body into a sense of lack of a perception of lack you're teaching

it to burn fat again and that is the key you can't get back into balance unless

your body learns how to burn all that fat that you have stored on your body

and for some people if they eat keto they increase the fat and they decrease

the carbs the body still can't see the fat on the body but with a longer fast

it has no choice it's got to go find that fat thanks for staying with me all

the way through now you understand the principles of setpoint and perception

and all that good stuff you understand the ten steps that we can do now in the

bonus I want to talk about the Biggest Loser that was a show that went for many

many years where people lost dramatic amounts of weight they lost they went

from 400 pounds to 180 pounds sometimes in a six to nine month period and they

ate very low fat they ate low calories and they exercised

at a very high intensity so a lot of people say we'll look at Biggest Loser

they lost all that weight that must be the way to go that's that's a success

story but what they don't know a lot of times is that the contestants at The

Biggest Loser all but one as far as a research paper

that was published all one gained all the weight back and why

did that happen because they didn't change the setpoint they didn't change

the underlying mechanism even though they forced the body into a state of

reduced insulin resistance because they worked the body so hard the body had to

burn off the fat stores they also crashed the metabolism completely they

changed this that didn't change the setpoint so the people who weighed 300

pounds it's like a rubberband they just stretched it longer and harder than ever

before so these people they would eat a low-calorie diet they would exercise

enough to get a three four five thousand calorie deficit per day so the body was

in a state of shock the body was in a state of emergency

they had an extreme lack of food they were pushing the body with cortisol but

in that extreme circumstance with the three four five thousand calorie deficit

the body will lose weight but it's also gonna try harder than ever to get back

to the setpoint and that's exactly what happened these people mean when they

went from maybe a normal diet of 2,000 calories now their metabolism went down

to maybe 1,200 and they would eat 1200 calories and not be able to lose weight

they would even gain weight back at that level because the body would do anything

to get back to the setpoint so the key is that you've got to follow these rules

you can't do it with stress you can't do it with cortisol and you have to reduce

the insulin resistance and the setpoint you have to put the body in a place

where it's willing where it has the perception that it's safe to spend the

energy if you enjoyed this video make sure that you check out that one thank

you so much for watching else you in the next video