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 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: 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 : calcium-dependent zinc-containing endopeptidases : 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) 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) – 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: Post-prandial walk Standing Plants, herbs, spices Fiber – Cortisol and stress...30:45 Cortisol suppresses insulin secretion (HRV) (Save $50 with code: GREENFIELDOURA) – Sleep deprivation...34:20 A single night of partial sleep can be deleterious Neuro endocrine effect: reduces levels of leptin; increases levels of – 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 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 "" 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 (Use code: BEN10CFB to save 10%) – Hormonal imbalance...52:25 – Toxin and chemical exposure...54:40 – Food allergies and intolerances...56:30 – Micro-nutrient deficiencies... Antioxidants – 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: – – – Book: – , UCSD – Book: – – – – – – (Save $50 with code: GREENFIELDOURA) – – – by Ben Greenfield – (Use code: BEN10CFB to save 10%) – – – Episode sponsors: – 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 ! – : Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. 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