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03:35 The number of calories you consume and where they come from count.
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. When you lose fat, you lose some of the hormones that fat produces. Some of the effects last for years.
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. Leptin is released from fat into the bloodstream, binding with your hypothalamus and your skeletal muscle. It tells your brain that everything is well. Lowering levels of leptin tells your brain to go find food.
07:55 When skeletal muscle notices less leptin, it burns fewer calories. This effect can last for years. If you lost a lot of weight, you need to eat fewer calories, possibly forever, to maintain.
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. Women partition nutrients differently.
14:00 How your body responds to a food is individual. A detailed log will help you determine what works for you.
14:50 Prolonged overnight fasting prolongs the effects of fat buster, growth hormone. Eating mitigates the effects of 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.
15:38 You can be a little less careful of which foods you eat with intermittent fasting.
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.
19:30 Visceral fat, under the stomach wall, leads to problems with the immune system, diabetes, and heart disease.
19:35 Brown fat burns calories during cold exposure and beige fat that can turn into brown.
19:42 Visceral gets crowded and tight. Fat cells becomes hypoxic. They send signals of duress and your immune system responds with a storm of factors. This inflammation interferes with insulin signaling.
20:50 Fat releases adiponectin into your blood. It 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. They are metabolically healthy.
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. Pima Indians of Arizona became obese when they started to eat western food. Yet the Caucasians around them who at the same foods were not.
29:30 Viruses can make animals fat. Some cross into humans.
31:45 Adenovirus AD36 seeps into your cells, making them absorb more glucose, and create fat molecules more easily.
38:10 You need to be in the right mindset to lose weight. Going off your diet/recharging briefly can help you make it through the long haul.
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. Success begets success and loss begets loss.
44:16 Successful dieters can get back on their diet the next day. Perfect isn’t the goal.