5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)
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hey everyone Thomas de Lauer here and in today’s video is all about helping you burn more fat while you sleep but I have to be very very honest here we can’t magically burn that while we’re sleeping but what we can do is improve our metabolic rate and our resting energy expenditure which will ultimately allow us to utilize more calories while we sleep I’m a science nerd so I have to make things somewhat correct here and can’t just make it gimmicky but we’re gonna cover some interesting things we’re gonna cover a specific kind of fat that you can add to your diet that’s going to help you out with burning a little bit of fat well I guess while you sleep then we’re going to talk about some spices that you can add then we’re gonna talk about the occasional cold plunge now it can make a big impact on your fat burning but then we’re gonna talk about a specific mineral in fact zinc and why you may want to be adding it to your diet then we’re gonna move into some sleep tactics because hate to break it to you sleep still plays a big role and I’ll give you some specific pieces that you can implement to sleep better to ultimately burn more fat so without further ado let’s jump in but first hit that red subscribe button and then hit that Bell icon so you never miss our daily videos ok jumping right in the oil that you need to add to the diet every now and then is going to be MC t oil but it’s very important that you get it in what is called a c8 form ok c8 MCT oil you’ll see it on Amazon you see it everywhere ok it’s relatively inexpensive the point is you shouldn’t be replacing other fats with MCTS you should just add a couple tablespoons of MCT throughout the course of the day you don’t even necessarily need to do it before bed here’s what’s going on there’s a really interesting thing that was published in the European Journal of Clinical Nutrition they took a look at 8 people ok and they measured their resting energy expenditure like how many calories they burn at rest and then they also measured what are called catecholamines catecholamines it’s a fancy word but it’s basically just adrenaline and epinephrine and things that ultimately stimulate the fight-or-flight response which by the way burns fat okay so what they did is it divided them into a few groups and they gave them different ratios of medium chain triglycerides MCT oil alongside other fats longer chain fats like olive oil things like that so some groups had a lot of MCT some groups had a little bit of MCT well they found at the end of this study that the subjects that consumed or MCT had more catecholamines had more adrenaline and ultimately led to a higher resting energy expenditure in fact the groups that had more MCT had as much as a 5% increase in their resting energy expenditure a 5% increase in metabolism just by adding MCT oil why because mc2 oil digests so fast that it actually triggers a fight-or-flight response the body’s like whoa so that means you may not want to have it right before bed but if you have it earlier in the evening you can at least up regulate your metabolism at least based on some of this research and it could be one of many pieces that you can apply all right now let’s jump into the next piece which is quite frankly adding some cayenne now cayenne pepper works in a very similar fashion cayenne pepper will stimulate the beta adrenergic activity so it is a beta adrenergic stimulant so it means that it’s going to increase adrenaline you don’t want to have that right before bed but you add a little bit of cayenne to maybe a beverage or maybe a meal few hours before bed and once again it’s all about that just upregulation of thermogenesis up regulation of the metabolism a study that was published in the american journal Clinical Nutrition took a look at subjects that consume to 9 milligrams of CAP c8 okay they did this for a few weeks and they found that they had a decrease abdominal fat compared to control now it was a pretty small amount but the point was is they saw an improvement okay and it again it all had to do with the fact that they were stimulating more epinephrine so one of the things that I like to do is make a little beverage so I like adding cayenne pepper to bone broth so that’s a really simple way to do it right you can add some cayenne to bone broth you sip on that around dinnertime it’s a really delicious simple tree right really easy to do now the next thing that I want to talk about is something that you can implement into your life I don’t know maybe once or twice a week maybe you know a couple times per month and it’s something that I’ve grown to like quite a bit it’s being talked about a lot it’s the occasional cold plunge okay occasional cold shower the occasional ice bath see what it does is once again back to that common theme here catecholamines it causes a shock to the body so you have a spike of adrenaline that spike of adrenaline does a couple of different things though a spike of adrenaline causes a liberation of fatty acids ok catecholamines like adrenaline cause fatty ass to liberate into the body it’s a simple process okay when we are going through fight or flight you get something shocks us our body will a lot of times spurt glucose but a lot of times a little spurt lipids into the bloodstream for quick fuel okay over time and consistently doing this along with a healthy diet can have a big impact on certain things okay in one particular case PPA our alpha PPA our alpha is something that increases when we have fats liberated into the bloodstream and basically what it means is your body gets more fat adapted so what does fat adaptation do for you well it makes it so that your body is used to using fats so then while you are sleeping and you’re not eating there’s a higher likelihood that your body could start using those fats but I would honestly say the biggest benefit to doing a cold plunge is the fact that it makes you a calmer person I notice that if I’m stressed out and I consistently take cold showers or do cold plunges it ends up bringing my overall stress levels down and that’s because I’m activating my sympathetic nervous system so much to the point that when I’m not in the cold shower I’m a calmer person and guess what I sleep better that way and sleep leads to more fat loss right I will say though some of the things that I talked about like the oils like the MCTS the spice is the bone broth all those things are things that you can get at thrive market so there is a link down below in the description after you finish this video I’ve been able to assemble basically these little boxes like fasting boxes Kido boxes that are grocery boxes through thrive market they’re an online membership based grocery store that way you can get the groceries that Thomas de Lauer recommends based on my specific videos and things like that so anyhow whether you use my boxes or not it’s just a cheaper way to get your groceries and they get right to your doorstep you don’t have to go to the grocery store let’s go ahead and check them out there’s a link down below in the description but make sure it’s after you watch the rest of this video because you’re gonna learn some other tips so big thank you to thrive market for making this possible and for extending the special pricing and everything out to my viewers this next piece we have to talk about is zinc zinc is a mineral that is so vital for the thyroid it is vital for a lot of cellular functions it’s vital for a lot of cells that have faster turnover but one of the things that’s overlooked is that our cells that receive the thyroid hormone need zinc in order to actually have that thyroid connect what that means is that if we’re deficient in zinc our cells don’t communicate with the brain to talk about how much thyroid is in the bloodstream therefore the brain doesn’t signal the thyroid to produce more or less if you’re familiar with the thyroid you know that the thyroid is a big regulator of the metabolism so we want to make sure we take care of it and a lot of people will say just boost your iodine levels this and that that’s good for your thyroid that’s important but I like to take a different approach I think that a lot of us aren’t getting enough zinc because so much of our veggies and so much of our food source in general is demineralized from just over harvesting so shellfish red meat nuts all these things are high in zinc which can have over the long term a better effect on your thyroid which in essence is going to make you ultimately burn fat and burn more calories all the time not just while you sleep again a lot of these things are things you can get it thrive to just FYI the nuts and seeds and stuff I’m talking about now we jump into a piece that’s not going to be exciting for a lot of you but it’s probably the most important piece you have to sleep better and this is coming from a guy that has a crazy toddler in the house and has a newborn coming and probably doesn’t get enough sleep himself point is gotta sleep and if we look at the science we see some interesting stuff but I’ve got a really cool trick for you if you don’t sleep well that’s going to help you at least stay the leaner even if you don’t sleep well so there’s a study that’s published in the journal sleep way back in 1997 ages ago right so this study took a look at individuals that were getting eight hours sleep four hours of sleep or total sleep deprivation for one night okay interesting results the group that had four hours of sleep deprivation had a 37% increase in cortisol the group that had total sleep deprivation had a 45% increase in cortisol it’s not even that big of a difference the reason that this is kind of funny to me is there’s been so many nights where I cannot sleep so I just get up and I just stay up all night it’s a terrible thing to do but the funny thing is this gives me a little bit of peace because I’m like wow there was only an 8% difference in the cortisol levels for not sleeping at all versus struggling for four hours it’s kind of funny anyhow point is you don’t want your cortisol levels to be super-high however cortisol levels are really only a problem with fat accumulation when they’re in conjunction with insulin okay so if your cortisol levels are high and then you go and you eat some carbs you’re gonna have a big problem yeah you’re have a big big problem so what I usually recommend is if you for whatever reason are not sleeping well okay on the off chance that you just go a night without sleeping much fast the next day why because cortisol levels are going to be elevated but cortisol levels can help you burn fat if they’re not in the presence of insulin it’s kind of a way of making I don’t know something good out of something bad right you don’t sleep well at least fast the next day so you reduce the potential accumulation of fat at least that’s my theory based on the different hormone science that I’ve seen right but we need to help you sleep better overall because that’s a really important piece and one of the tricks that I like to do is mess around with taking glycine a very very cheap simple supplement you can get it anywhere get it on Amazon okay glycine is powerful at helping you fall asleep because it triggers vasodilation via the activation of the NMDA receptor okay what that means is that blood flow increases and it increases to our extremities when blood flow increases to our extremities it causes a cooling effect on our body that cooling effect allows us to calm down and fall asleep it’s a natural diurnal process that it gets cooler in the evening time and our body’s cool down and it triggers the release of melatonin which helps us gently fall asleep glycine can kind of help push that along take it one step further and combine glycine with a couple hundred milligrams of magnesium and you’ve got a cocktail that can help you sleep and I know this was all about how to burn fat while you sleep but guess what you’re not burning fat if you’re not sleeping so burning fat while you sleep is completely irrelevant if you’re not sleeping so let’s sleep anyhow this is the gist of it add the MCT oil okay two three four tablespoons throughout the course of the day but don’t replace your good healthy fats with it just at it okay add the Cayenne okay mix it bone broth something like that then we move into the occasional cold plunge once or twice a week then we move into adding zinc like some nuts some sprouted seeds things like that and then we talk about sleep alright so as always make sure you’re hitting that red subscribe button make sure you’re seeing the daily videos I’ll see you soon
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Burning fat while you’re sleeping sounds like some kind of magic skill learned in the high mountains, right? It all has to do with improving your METABOLIC RATE.
Study – European Journal of Clinical Nutrition
24-hour EE increased significantly with increasing MCT:LCT ratio, with the diet providing a total of 15-30 g MCT per day stimulating 24-hour EE by 5%
Sleep & Fat Burning
Sleep, the crust of the fat-burning pie.
Sleep is foundational to nutrition and exercise! Therefore, sleep is actually the foundation of the fat-burning pie… it’s the crust underneath! Let me elaborate…
(i) Sleep reduces ghrelin and hunger.
Journal of Sleep Research, 2008
This means you need sleep in order to be able to maintain your healthy diet.
(ii) Sleep reduces cortisol.
In this study, healthy normal-weight men were subjected to three sleep protocols: 8 hours sleep (11:00 pm to 7:00 am), 4 hours sleep (4:00 am to 8:00 am), and total sleep deprivation (SD). After 8 hours sleep, plasma cortisol levels over the 18 hours were “normal.” After 4 hours sleep and SD, plasma cortisol levels the next day were higher by 37% and 45%, respectively (p = 0.03 and 0.003). In conclusion, even one night of sleep deprivation increases cortisol.
Because chronically elevated cortisol leads to hunger, fat-storage, and impairs recovery, this means good sleep will support your nutrition, low body composition, and exercise capacity.
(iii) Plus, we all know you need good sleep to otherwise recover from a workout and be prepared to smash it the next day
Researchers concluded that relatively low-to-moderate intake of MCT (15-30 g per day) as part of habitual diet may play a role in the control of human body composition by enhancing daily EE, and that this effect is mediated at least in part through activation of the sympathetic nervous system
Over the 12 weeks, the capsiate group, on average, lost 0.4 kg of weight and 1 cm of waist girth beyond that achieved with placebo – not an effect of much practical importance unless it persists and increases over time
Capsaicin is known to stimulates β-adrenergic activity, which causes catecholamine (adrenaline) release from the adrenal glands – so potentially might not be the best thing right before bed
Study – Public Library of Science: Medicine
Subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did
Impaired Insulin Signaling
It’s also been found that a lack of sleep can affect weight due to impaired insulin signaling
*And lack of sleep can give you the munchies (from the journal Sleep):
Glycine helps lower body temperature – glycine works to increase blood flow to the body’s extremities, which reduces core body temperature via vasodilatation (through the activation of NMDA receptors in the SCN shell)
Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed
Boosts levels of GABA and other calming brain chemicals
Do your best to avoid blue light
Don’t eat too much right before bed
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: