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You CAN Burn Fat & Build Muscle at The Same Time – Step-by-Step Instructions

You CAN Burn Fat & Build Muscle at The Same Time – Step-by-Step Instructions

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This Post Was All About You CAN Burn Fat & Build Muscle at The Same Time – Step-by-Step Instructions.
You CAN Burn Fat & Build Muscle at The Same Time - Step-by-Step Instructions

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Questions that will be answered within this video:

– How can you truly build muscle while simultaneously losing fat?
– What to do (exercise & nutrition) for muscle growth?
– What to do (exercise & nutrition) for fat loss?
– How do you balance muscle building vs fat loss each week?

References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
https://www.eurekalert.org/pub_releases/2015-09/tnam-vds091715.php

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Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth

Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth

Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth?

one of the biggest holes that people like to poke with intermittent fasting is that you’re not actually burning more fat you’re just eating less calories now I can see where that argument comes in but when you start looking at the cool science with metabolic flexibility you can see that it’s not apples to apples the body can change the substrates in which it is burning and this is where things are really cool but it’s not just about the substrates that your body is burning it’s about the flexibility and how fast your body is able to shift gears and I know that sounds a little wild but if you’re new to intermittent fasting this is gonna blow your mind and if you already do intermittent fasting this is going to excite you and possibly give you a new tool so by the end of this video I’ll give you a different strategy that you can play around with to advance your intermittent fasting but if you’re new to intermittent fasting it might just give you a jumping-off point so let’s go ahead and let’s jump in first please do hit that red subscribe button and then please hit that little Bell icon and select all notifications that way you never miss a beat when we’re posting up daily sometimes twice daily videos then after this video please do check out natural heaven down below in the description they are a hearts of palm made pasta super cool super low carb super high in fiber a really good stuff in just a great spaghetti squash alternative a great pasta alternative in general and honestly you can’t knock it till you try it so please check them out special link down below and thank you for supporting this channel natural heaven now let’s get into this study so this study was published in the journal Obesity I mean it took a look at two different kinds of diets okay two different eating patterns early time restricted feeding where they ate for six hours and fasted for 18 hours okay versus a control group which they ate for 12 hours and fasted for 12 hours so in essence it was an 18 hour fast versus a 12 hour fast not to find if one is good or bad but to determine what happens with calories what happens with metabolic flexibility doesn’t want to burn more calories than the other does one burn more fat or more carbohydrates than the other well they found out so here’s what it looked like they would have each group do each respective diet one group did the 12-hour fast one group did the 18-hour fest they got all the results then they had a three and a half to five week washout period where they went back to normal eating and then they flip-flopped the group that did one before did the other this way they could get some pretty good data this is called a washout period okay both groups ate isocaloric amounts they ate the exact same amount of calories okay nothing really changed it was the same food just different patterns and time in which you would eat it now the first two days one to two days of the study they simulated free living conditions which means they had them eat specific things at home going through sort of their daily life so it was practical then on the third day they ate in a supervised setting in a lab and then on the fourth day they put both groups into what is called a respiratory chamber and they fed them identical meals and the reason they did this is they wanted to see how each respective participant in each group would respond to the food that they’re consuming when they’re really watching everything now in a respiratory chamber it gives you the ability to measure expelled gases and measure exactly what is being burned is fat being burned its carbohydrate being burned what is being burned what is being utilized how many calories are being expended so we can really see that data now this is where things get really cool okay so remember with the early time restricted feeding group the 18 hour fast group they ate at 8:00 a.m. 11:00 a.m. and 2:00 p.m. then they started the fast the other group the control group ate at 8:00 a.m. 2:00 p.m. and 8:00 p.m. okay very clean very simple so the goal of this study was to measure the metabolic flexibility which we’ll talk about in a second also wanted to measure hunger hormones in their body’s response but also one of the measure how much energy they would expend well get ready for these results okay this is wild neither group was better than the other when it came down to energy expenditure they both expended the same amount of energy what’s funny is the early time restricted feeding group burned a little bit more energy during the day about 50 calories more but they burned them less at night so it ended up balancing that’s kind of irrelevant we’re not really worried about the calories so they burned the same amount of calories but what they did find is the fuel that was burned the substrate that was actually utilized for energy was wildly different between the two groups the early time restricted feeding group the group that fasted for 18 hours they utilized much more in the way of fat their fatty acid oxidation rates were significantly higher indicating that even when they were eating their bodies were utilizing fats more so when they actually measured them in the rest buried chamber while they were eating their bodies were using fat more than carbohydrates whoa and just for those of you that are nerds that want to know they do this by using what is called a non protein respiratory quotient it’s crazy mathematical stuff but ultimately it comes back down to the lower the number the lower the quotient the more fatty acid oxidation is occurring the higher the quotient the more carbohydrate oxidation that’s occurring anyway kind of irrelevant but what’s actually the most intriguing about this I mean it’s cool it’s cool that the body used more fat okay yes that’s great but what’s really cool is that metabolic flexibility increased now what is metabolic flexibility metabolic flexibility is your body’s ability to switch years from fat burning to par behide rate burning really quick we don’t want to just be fat burning machines despite what anyone on YouTube says despite what any guru says we do not just want to be fat burning machines because our bodies still have glucose we want to be able to switch gears so by achieving a higher degree of metabolic flexibility it means that the body was able to go from utilizing fat to utilizing carbohydrates like that and the early time restricted feeding group the group that fasted for 18 hours developed better metabolic flexibility because they could tell when these people would eat carbohydrates and fat their body could switch gears really quick compared to the other group this is exactly what we want but what we don’t want is to consume carbohydrates and have our body be inefficient at processing them so that we end up with high blood sugar we end up with issues we want our body to respond to the car behind we just don’t want to eat a lot of them right now I also found that protein oxidation increased in the early time restricted feeding group which indicates that something called gluconeogenesis where your body utilizes protein to turn into usable glucose was occurring this is not a bad thing this is a good thing because the protein that is getting utilized is generally going to cost a higher degree of calories to burn point is they’re probably going to get more of a thermic effect and potentially more metabolic flexibility out of it so what do you take from this well think about it what what are you trying to apply what can you learn from this and how can you put it in your daily life okay well what was their eating pattern they ate in the morning and then fasted throughout the rest of the day how do you fast okay most people fast where they eat their dinner and then they fast the rest of the day and then they break their fast around 2:00 p.m. what a try this different strategy because clearly although this is a massive study it’s big enough to indicate that Wow even with that wash out period try fasting in the afternoon and evening and overnight well then the theory behind that is that your body’s going to go through that fatty acid utilization it’s gonna start and by the time you go to bed you’re quite frankly burning fat at night a little bit more which is kind of cool then you wake up in the morning you work out in a fasted state and you break your fast it’s just something to try and if you’re just new to fasting then this might be a way for you to do it you don’t have to fall victim to just the simple breaking your fast at 2:00 p.m. every day you don’t the skip breakfast eat breakfast and maybe skip dinner anyhow as always I appreciate you being here and keeping locked in to my channel and I’ll see you tomorrow for the next video 

This Post Was All About Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth.
Calories You Burn During Fasting are MORE From FAT than Anything Else! Fun Study Outlines the Truth

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

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I get it, some people like to poke holes in things. I do the same. When it comes to FASTING, people like to say you are NOT burning fat, but simply eating less. So let’s take a look at this one study in particular…

Study – Obesity:

Overview

Eleven adults with overweight practiced both early time‐restricted feeding (eTRF) (eating from 8 am to 2 pm ) and a control schedule (eating from 8 am to 8 pm ) for 4 days each.

On the fourth day, 24‐hour energy expenditure and substrate oxidation were measured by whole‐room indirect calorimetry, in conjunction with appetite and metabolic hormones.

eTRF did not affect 24‐hour energy expenditure. Despite the longer daily fast (intermittent fasting), eTRF decreased mean ghrelin levels by 32 ± 10 pg/mL, made hunger more even‐keeled, and tended to increase fullness and decrease the desire to eat.

eTRF also increased metabolic flexibility and decreased the 24‐hour nonprotein respiratory quotient

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat: s

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5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

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More specifically, you want help with 5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)?

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 

This Post Was All About 5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate).
5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

Here’s The Video Description From YouTube

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Get MY groceries at MY price with Thrive Market:

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

Follow More of My Daily Life on Instagram:

Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!

It’s important that I am honest and to say that this video does have a sponsorship from Thrive Market, supporting them is a good way to support my channel!

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.

MCTs

Study – European Journal of Clinical Nutrition

Results

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.

Sleep, 1997

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

Spices (Cayenne)

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):

Improving Sleep

Glycine

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

Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed

L-Theanine

Boosts levels of GABA and other calming brain chemicals

Additional

Do your best to avoid blue light
Don’t eat too much right before bed

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
z

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Burn More Calories at Rest – WARNING! Super Nerdy Science

Burn More Calories at Rest – WARNING! Super Nerdy Science

Burn More Calories at Rest – WARNING! Super Nerdy Science

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[Music] new science really cool stuff like really brand spanking new awesome cutting-edge hypothesis that are coming out surrounding the world of how you use more calories when you’re on a low-carb ketogenic diet than when you’re not like just literally at rest okay so there was a 12 million dollar study that was led by a particular Harvard group and ultimately published in the British Medical Journal a while back that found that we know that people that are on ketosis or in a ketogenic lifestyle are burning more calories at rest but the study didn’t really answer why and whenever you have a study like this that gives out a glaring detail all of a sudden you have to start poking holes and you open yourself up to scrutiny so what’s interesting is through some other research we’ve been able to see what is actually going on and what could be an interesting hypothesis as to why we burn more energy at rest on a ketogenic diet you see with this study they didn’t notice any increase in physical activity they didn’t notice any increase in body temperature they didn’t they didn’t notice any increase in non-exercise activity thermogenesis the point was is that they just saw it straight up that if someone needs carbs they burn X amount of calories and if someone burns fat for fuel as ketones they burn like Y amount of calories they just burn more but they didn’t know why we’re gonna investigate what’s going on hey please do make sure you hit that red subscribe button and then hit that little bell icon to turn on notifications also after this video if you are doing keto or you’re interested in doing keto check out thrive market down in the description okay so I’ve been able to create grocery boxes specifically for low carb diets for fasting things like that because thrive is an online grocery market so you don’t have to go to the grocery store you just get stuff delivered right to your doorstep and I’ve been able to create these really cool bundles and boxes people always watch my grocery videos but this just makes it easy this way you’re like this is what Thomas would recommend I get on keto make it simple wham bam done so go ahead and click on that link after you watch this video and check it out alright so here’s the cool thing given what I do I’m privy to some pretty interesting details that come out in the scientific world I do some work with a particular guy named Nick Nour wits to works with my team and he’s over at Oxford so he’s part of an Oxford group that’s doing a lot of interesting research so this particular research group has uncovered why we might potentially be burning more energy at rest on a ketogenic diet and it has to do with our brain burning more fat so literally our brain could be burning the extra energy on a ketogenic diet the mystery energy you see there’s a couple things that we know about the brain and ketosis already okay ketones are superior brain fuel okay if the brain had a voice it would tell you that it prefers to consume ketones for fuel over carbs simply because ketones are cleaner and they just work really well for the brain the other thing that we know is that when we metabolize energy in the brain it is a process known as oxidative metabolism which means we are going to have reactive oxygen species or free radicals that are a byproduct newsflash anytime you create energy from any fuel source you have some degree of free radicals that are released okay it’s just like exhaust in your car you can’t really create energy without having some kind of by-product some is more some is less okay now the paradox here is that ketones also combat reactive oxygen species so this is where things get confusing right the brain creates this extra energy this extra reactive oxygen species but ketones burn cleaner so if ketones burn cleaner wouldn’t it imply that they would actually burn less calories it’s like if you were to compare a diesel truck to a Tesla since a Tesla burns cleaner isn’t it more efficient and therefore have less waste and use less calories okay so at first glance we see that right we see like okay ketones burn cleaner so they must actually create less waste and actually utilize less energy but through some really cool mechanisms that we’ve discovered we’re finding that ketones burn extra energy in the way of heat via uncoupling proteins okay so this is complicated stuff but hear me out stick with me through this video I will bring it back down to earth a little bit so there was a study those puddle in the Journal of biological chemistry that was actually done by this Oxford group that I actually worked pretty closely with now and what they found is that when ketones were present via exogenous ketones in this case there was a 50% increase in what is called uncoupling protein for now uncoupling protein 4 is in a classification of five different uncoupling proteins and to make things really simple what an uncoupling protein is is a protein that dissipates heat in some way or another if you’ve ever heard of brown fat before brown fat is the kind of fat that’s on our body that generates Heat okay it’s like non shivering thermogenesis it’s it’s fat that literally has a way of radiating and dissipating heat so we actually stay warm and burn calories well it turns out that uncoupling protein 4 is the only uncoupling protein that exists in the brain ok so when we see an elevation of 50% uncoupling protein 4 just when ketones are in the equation we know that something’s going on here the short answer is we know the extra energy is now going to the brain so this is really cool but why is this important and what’s actually happening when a neuron is firing and sending a signal for an action potential for something to happen okay that neuron fires and it sends sort of a surge of voltage an electrical signal through the mitochondria into what is called ATP synthase now ATP synthase is basically just a turbine it’s like a hydroelectric dam so imagine just a surge of electricity surge of protons coming through and spinning something really fast to create energy that’s in a nutshell how energy is created within the body okay so when neurons fire they do that okay now as a result of that you always have some of these electrons that escape and go and create damage throughout the body just normal just day-to-day life but what’s really interesting is that when neurons are resting they dissipate that energy still into the mitochondria but through uncoupling protein 4 ok so what the heck does this mean Thomas please bring it back to earth for us I’ll make it really simple when the neuron is firing and you’re actually trying to create energy in the brain it’s like the voltage is going down a 10-lane freeway just boom it has a clear ride okay nothing in its path when the neuron is resting energy is still getting into the mitochondria just not at the same search so instead of taking the freeway it’s gallivanting around through a side street but it’s still getting there okay now the side street is called uncoupling protein four here’s what’s cool uncoupling protein four isn’t just a side street into the mitochondria uncoupling protein 4 dissipates the extra extra heat okay so what’s going on is not only are we getting a cleaner burning fuel when the neuron is firing when the neuron is not firing the that energy is coming through and it’s passing through uncoupling protein for and dissipating as extra heat it’s basically getting wasted but as heat okay think of uncoupling protein for like this have you ever seen those radiator heaters okay they’re kind of funky looking you plug them into the wall they take a little while to warm up and then all of a sudden they generate heat well that’s kind of what uncoupling protein 4 is like in your brain okay the cord is the energy coming through the cord and the uncoupling protein 4 is the radiator dissipating Heat so basically it’s taking extra energy and dissipating it as heat in your noggin okay so all the extra energy that we’re trying to figure out where it’s coming from could very well potentially be coming from this increase in uncoupling protein 4 with extra brain heat so that little boost of cognitive function that you feel on a ketogenic diet isn’t just because you’re burning cleaner fuel ok you have more energy and more activity going there in the first place and more uncoupling protein activity it’s a really interesting thing and I encourage you to share this with your friends and family because it’s just exciting stuff then please do make sure that you give a low carb ketogenic diet a shot and do it the right way if it’s something you’re interested in so when you add it all together the brain is now literally using more heat ok it’s cleaning up after itself but then also you have all the other advantages of the ketogenic diet when it comes down to preserving muscle and keeping lean body tissue so it turns you into a fat-burning machine because muscle mass is gonna equal more body heat and it’s gonna equal more overall just resting energy metabolism right resting energy expenditure okay and then you have the brain now using more heat it’s pretty interesting and we’re burning fat in multiple different ways and this is just at the beginning not even counting the histone deacetylase inhibition effects and all the hormonal effects so I know this has been complex but I invite you to stick with me through my other videos on DS when I’m filming a bunch of videos I know that I need to be super articulate I need to be on my game my vocabulary needs to be good I need to be able to retain information I need to be able to have the repository of information that I already have in my brain be readily accessible so what I’ve done is I’ve actually written down what I do on a day where I need to use my brain and I figured I’d share it with you guys because my other videos explain things a little bit more detail but in some simple form because this video is very scientific I understand that so as always please do make sure you keep it locked in here on my channel make sure you’re always watching my videos keto fasting you name it and I’ll see you in the next one 

This Post Was All About Burn More Calories at Rest – WARNING! Super Nerdy Science.
Burn More Calories at Rest - WARNING! Super Nerdy Science

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Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!

Get Your Brain to Burn More Calories (uncoupling proteins) – Thomas DeLauer

This really impressive study published in the British Medical Journal showed eating low-carb actually INCREASES total daily energy expenditure (calories burned)!
Now what’s crazy about this is that keto doesn’t seem to increase body temperature, physical activity, OR non-exercise activity thermogenesis (NEAT). So how is it possible that keto increases calories burned?? Let’s dive into a super exciting hypothesis as to why this may occur! Enjoy, and I’ll see you in the comments!

How to Measure your Ketones Properly:

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Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923987/

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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

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collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive you are still asking a lot of your body you’re asking your muscles to build new fibers to grow to actually accommodate the training that you’re doing you’re asking all kinds of different things to happen with your connective tissue so that’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth as well you see far too often we look at protein in general we just look at whey protein pea protein vegan protein whatever we just look at protein and we think that that’s all we need to recover from a workout but the reality is that we have a lot more going on in our bodies than meets the eye hey if you haven’t already I want to make sure that you hit that subscribe button make sure you click that little bell so you can turn on notifications so you know whenever I go live or whenever I post a new video ranging from a wide variety of health topics alright so let’s get into the science of what happens okay first of all we have to look at when you workout you are always eliciting a little bit of a micro trauma to the body what does that mean it means that you’re breaking down muscle fibers to a certain extent you’re asking the body to basically tear a muscle fiber so they can regrow a little bit stronger but a lot of people don’t realize that collagen plays a much bigger role in that than what we really think we usually think that collagen just plays a role in our cartilage or connective tissue and things like that but if it wasn’t for the collagen we could never actually build the muscle properly see two things are happening when you’re breaking down muscle fibers you’re having a regeneration of those muscle fibers kind of a replication of cells which I’ll talk about in a second and then you actually have a production of scar tissue connective scar tissue that allows this to happen if you’ve ever gotten a massage before you know that they’re working through some scar tissue a lot of times the masseuse will tell you oh you’ve got a lot of scar tissue build up here etc etc if you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense you develop scar tissue and although it seems like a bad thing it truly is just your body doing what it’s supposed to do it’s supposed to be trying to protect you so it makes your muscles a little bit tougher a little bit stronger and sometimes they build up tough and strong in the wrong places and you end up with these nasty knots okay plain and simple but collagen is a huge cofactor in that process happening and what allows us to actually recover so there’s a study that was published in Europe pmc that took a look at how the body uses collagen in recovery after an intense workout so what they did is they put subjects through an intense workout and then for three weeks they measured their collagen synthesis levels not their collagen levels but their actual synthesis levels basically looking to find out how much of a demand there was for collagen what they found is in the first week there was a huge demand for type 3 collagen synthesis what this means is that type 3 collagen was there to actually stop the trauma to help the healing process to start the muscle on its road to recovery that it could be healthy then the rest of the time of that three-week period there was an increase in type 1 collagen synthesis what does all this mean well type 1 collagen is there to just rejuvenate the muscle helping get a little bit more flexible help support it help give it the glue and the structure that it needs to become bigger and stronger so this repair phase and then there’s get bigger get stronger phase and collagen played a huge role in both so now knowing this we know that collagen legitimately has a purpose in muscle recovery let’s look at what happens when you’re going to the gym and you’re breaking down muscle and how this whole process starts so you go to the gym you break down your muscle fibers your workout to get a little bit of soreness you stretch yourself in a weird way you get used to just a whole different wide variety of exercises well what happens is the first thing is the muscle fiber breaks down a little bit little tears little teeny tears in the muscle fiber well just outside the muscle fiber we have these cells and these cells are called satellite cells and they’re called satellite cells because they sit outside the muscle fiber kind of like little satellites and what happens is when there is muscle trauma even the tiny tiny tiny a little bit these satellite cells turn on they get activated and they fuse together and when what they do is they fuse together and then they fuse to the muscle cell the muscle fiber so the muscle fiber gets bigger so we already have these cells they’re floating around the muscle waiting to get activated and waiting to fuse to make the muscle bigger because obviously muscles grow when we work them that’s the whole job of them they adapt so then those satellite cells replicate because they have a nuclei because they replicate we can repeat this process over and over so think of it like this muscle cell satellite cell floating satellite cell gets activated fuses and adds to the muscle fiber but then the satellite cell replicates and creates another satellite cell that floats okay and then it gets activated again and it grows floats and grows floats and gross because they can replicate that’s how we build muscle but collagen plays a big part in this you see collagen is the glue and without the glue that satellite cell can’t fuse to the muscle cell so it wouldn’t ever really happen so we need the collagen we need the glue to get that satellite cell to glue to the muscle fiber and then we need other forms of protein to build around that and grow and stimulate more recovery so collagen is the glue that holds our muscle recovery in our muscle growth all together so now that we know this let’s take it one step further and break down collagen into the amino acids okay we’ve got glycine we’ve got prolene and we have arginine those are the three amino acids that make up our good friend collagen and they all have something to do with muscle recovery and joint health first off let’s look at protein because proteins job is to rebuild connective tissue and rebuild some of the encapsulation of muscles it’s the harder proteins that we really need to build again the cartilage the connective tissues and things like that then we have the glycine glycine is what gives the muscles the flexibility it’s what gives them sort of that ability to to move and be able to go through different ranges of motion it’s adding the flexibility so if we didn’t have that we’d have very stiff rigid muscles all the time and then arginine the last amino acid encourages blood flow so that’s allowing the glycine and allowing the prolene to get to where it needs to go to rebuild the outer surface of a muscle and the connective tissue that supports the muscle so it’s really a trifecta that allows our bodies to recover in a truly flexible and mobile way then and only then can the other proteins that we consume may it be whey proteins may be pea proteins meat whatever that’s when that comes in and does its job so I don’t want you to think that collagen is just something that’s heavily marketed because it’s popular right now it’s not the case it is popular and it is heavily marketed but I think it’s coming at the right time because now we’re understanding the importance of it and the role that it plays in a multitude of different things so as always if you have ideas for future videos or you want to learn more about how collagen works or how protein works in general just down in the comments section below and I’m happy to help you out I’ll see you in the next video

This Post Was All About Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer.
Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer… Collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing. Whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive, you are still asking a lot of your body. You’re asking your muscles to build new fibers to grow, to actually accommodate the training that you’re doing. You’re asking all kinds of different things to happen with your connective tissue. That’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth, as well.

You see, far too often we look at protein in general. We just look at whey protein, pea protein, vegan protein, whatever. We just look at protein and we think that that’s all we need to recover from a workout. But the reality is that we have a lot more going on in our bodies than meets the eye.

All right, so let’s get into the science of what happens. First of all, we have to look at when you work out, you are always eliciting a little bit of a microtrauma to the body. What does that mean? It means that you’re breaking down muscle fibers to a certain extent. You’re asking the body to basically tear muscle fibers so they can regrow a little bit stronger. But a lot of people don’t realize that collagen plays a much bigger role in that than what we really think. We usually think that collagen just plays a role in our cartilage or our connective tissue and things like that. But if it wasn’t for the collagen, we could never actually build the muscle properly.

See, two things are happening when you’re breaking down muscle fibers. You’re having a regeneration of those muscle fibers, kind of a replication of cells, which I’ll talk about in a second, and then you actually have a production of scar tissue, connective scar tissue, that allows this to happen. If you’ve ever gotten a massage before, you know that they’re working through some scar tissue. A lot of times the masseuse will tell you, oh, you’ve got a lot of scar tissue buildup here, et cetera, et cetera. If you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense, you develop scar tissue. And although it seems like a bad thing, it truly is just your body doing what it’s supposed to. It’s supposed to be trying to protect you, so it makes your muscles a little bit tougher, a little stronger, and sometimes they build up tough and strong in the wrong places and you end up with these bad knots, plain and simple.

But collagen is a huge co-factor in that process happening and what allows us to actually recover. There was a study that was published in Europe PMC that took a look at how the body uses collagen in recovery after an intense workout. What they did is they put subjects through an intense workout, and then for three weeks they measured their collagen synthesis levels. Not their collagen levels, but their actual synthesis levels, basically looking to find out how much of a demand there was for collagen.

What they found is in the first week, there was a huge demand for type III collagen symphysis. What this means is that type III collagen was there to actually stop the trauma, to help the healing process, to start the muscle on its road to recovery so that it could be healthy. Then, the rest of the time of that three week period, there was an increase in type I collagen synthesis.

References:
1) PMC, E. (n.d.). Localization of type I and III collagen and fibronectin production in injured gastrocnemius muscle. – Abstract – Europe PMC. Retrieved from
2) Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. (15, September). Retrieved from
3) Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from
4)Collagen for An Active Lifestyle: Collagen Repairs Muscles | Further Food. (2018, March 6). Retrieved from
5)Inflammation. (n.d.). Retrieved from /

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