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#loseweight #weightloss #burnfats #DrStevenGundry #Weightmyths
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[Music]
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foreign
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does this really help melt the fat away
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I'm going to talk it to you about four
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fat burning myths and my number one
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secret for melting fat fast all right
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myth number one counting calories helps
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you lose weight
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here's the bad news a calorie isn't a
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calorie the idea that calories count
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came from a time when none of us knew
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about the existence of the human
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microbiome that huge collection of
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bacteria fungi
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parasites that live in our gut
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we didn't know how much food how many
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calories the microbiome was potentially
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able to eat
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we for themselves we also didn't know
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that types of bacteria are really good
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at extracting calories from the food you
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eat and giving them to you
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we also didn't know that bacteria are
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really good at controlling your desire
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for certain foods particularly high
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calorie sugars and concentrated sugars
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and fats like saturated fats so we
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didn't know any of this
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the fact is that if we have a proper
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microbiome and we give the microbiome
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the types of calories in fibers that
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they want to eat
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they can eat much of your food and
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actually control your appetite as you
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know from unlocking the keto code
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there's a beautiful experiment that was
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done with Chinese where they were put on
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either a 7 or 14 day water fast
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half the group got a hundred calories
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of Prebiotic fiber now if you listen
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Prebiotic fiber we cannot Digest
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but our gut buddies our microbiome loves
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it and they eat it
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the group that was given the Prebiotic
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fiber had no hunger despite a seven day
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or 14 day water fast that's because the
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bacteria
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said hey we got what we need to eat you
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don't have to go looking for food
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it's called the gut Centric theory of
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hunger and it's really empowering to
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know that you can give your bacteria
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control over what you eat and again you
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want calories eaten by your bacteria
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that way you can eat more calories and
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not worry about so the other thing
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please everybody wants to know why
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aren't there any calorie counts in my
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books why aren't there any macros why
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don't I say there's this many
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carbohydrates there's this much fat
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there's this much protein when you're
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doing this right none of this matters
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and I stand by that
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myth number two exercise long and often
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for weight loss well I got news for you
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exercise as you know I am a big fan of
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and I like to exercise
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but does exercise help you lose weight
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couple reasons no
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number one uh animals exercise for one
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of two reasons
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to find food or to not be someone else's
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food and we actually come from the same
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lineage my dogs go for a run or a walk
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with me every day when we get back they
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look at me and say okay we did our work
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we've caught our kill let's eat it and
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that's when they eat interestingly
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enough if we don't take a walk or I
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gotta run out the door or something
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they're not even hungry they don't even
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look at me like okay we did it and I see
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so many people who exercise strenuously
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and they're really hungry and they
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overeat from their exercise I'm a
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perfect example when I was 70 pounds
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overweight I was what was called a
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Clydesdale Runner
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I ran 30 miles a week I was doing 5K 10K
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every weekend and yet I was 70 pounds
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overweight
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why because quite frankly I was always
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hungry and I was eating the wrong Foods
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when I stopped that and actually reduced
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my exercise program that's when I really
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started to lose weight and keep the
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pounds off
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now I was in a study years ago people
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have looked at people who have had
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sustained weight loss over a period of
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time long period of time
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sadly as almost everybody knows diets
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don't work for sustained weight loss in
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fact most studies show that anywhere
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from 95 to 98 percent of people who lose
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weight on a diet quickly regain that
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weight within a year
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now long-term good successful weight
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loss it turns out that the difference
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between the long-term successful weight
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loss folks and the people who couldn't
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keep it off was the long-term people had
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an exercise program that they could
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stick with and that was the one
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fundamental difference in long-term
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weight loss we've seen that during the
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pandemic
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a lot of people
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their exercise programs fell in the
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toilet the gyms were closed there was no
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way to get to a spin glass a pilates
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class a yoga class a weight training
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routine and people's weight really
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started to go up and I have a fun time
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watching my patients as each wave of
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covid has gone by
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and we return to those activities we can
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actually see people stabilizing their
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weight and lose weight but with each
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wave we see the exact same thing happen
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when everything shuts down again so
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exercise is a great way to keep fat away
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but not to lose weight initially myth
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number three eating fat will make you
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fat now I've talked about this on a
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previous podcast but in fact if you eat
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the right kinds of fat and if you eat
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them during the right times and you
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don't eat fats with refined
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carbohydrates fats can actually help you
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lose weight
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so extra virgin olive oil helps you lose
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weight very good studies comparing two
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groups of people where one group got
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extra virgin olive oil the other group
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didn't the group that got the olive oil
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lost two to three kilograms more than
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the group that didn't get it as I talked
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about in unlocking the keto code you can
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take people with extra virgin olive oil
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as their standard changed them over to
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MCT oil in the same amount in MCT oil
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medium chain triglycerides gave an
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additional two to three kilogram weight
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loss compared to what was experienced
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with extra virgin olive oil so here's a
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great trip that I talked about in
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unlocking the keto code
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take your olive oil mix in some MCT oil
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it's flavorless and then use your
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dressing apple cider vinegar balsamic
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vinegar any vinegar and use that on your
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dressing on your salads
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gradually build up the amount of MCT oil
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so it's about half and half olive oil
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and Watch What Happens so fats don't
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necessarily make you fat one avocado a
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day is shown in human clinical trials to
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make you lose weight
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part of the reason is that avocados have
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a lot of fiber that your gut buddies
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love and they'll take care of you
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final myth being in ketosis 24 7 is the
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best way to melt fat
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the problem is we were never designed to
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be in ketosis 24 7. can you imagine our
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ancestors who were trying to stay in
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ketosis like so many people claim we
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were and we
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killed a buffalo can you imagine we'd
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say oh my gosh I should really only eat
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four ounces of that Buffalo because I'm
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trying to maintain ketosis of course not
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we would eat our full we would try to
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fill up with as much and restore fat the
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studies in animals and in humans show
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that 24 7 ketosis is really one of the
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worst ways to improve your health and
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because of lack of time check out
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unlocking the keto code and find out why
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that's all for today because I'm Dr
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gundry and I'm always looking out for
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you
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I hope you enjoyed this episode of the
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Dr gundry podcast make sure to check out
10:26
the next one here and one of the reasons
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we are getting sicker and sicker and
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sicker in this country and fatter and
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fatter is our year-round availability of
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fruit
#Weight Loss
#Health Conditions
#Obesity
#Nutrition