February 6, 2024 • 17 mins
Prepare to shatter the long-held belief that sweat-drenched workouts are the shortcut to weight nirvana! I'm Dr. Enrico Dolcecore, and in this enlightening episode, I'll reveal how exercise, while a monumental ally for our health, plays the supporting role rather than the lead in our weight loss drama. You'll be intrigued to learn that keeping those muscles robust and metabolism fired up is just one piece of the complex puzzle of shedding pounds. Join us as we navigate the extensive landscape of exercise benefits, from fending off chronic illness to boosting mental acuity, and understand why your kitchen habits could make or break your weight loss odyssey.
Then, we'll pivot to dissect the allure and potential pitfalls of those siren-calling short-term health regimens. Have you ever been tempted by the promise of a quick fix only to find yourself back at square one? We'll discuss the merits of a more sustainable approach, complete with expert medical guidance and personalized diet plans that cater to your unique physiology and health status—because one size certainly does not fit all when it comes to our bodies. Be prepared for a blend of science-backed insights and real-world wisdom that could very well be your ticket to not just losing weight, but also gaining a fortified, energetic, and harmoniously balanced life.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey everyone, welcome to another episode of Living a
Full Life.
I'm Dr Enrico Delicicoria, andthis week we'll be talking about
exercise versus weight loss.
This is a great one Myth Buster, this one.
So listen closely so that wecan understand what the exercise
does and when we have certaingoals whether it's increasing
strength or cardiovascularsystem or endurance or weight
(00:22):
loss we're actually focusing onthe right things, and you'll be
surprised how exercise is notpart of weight loss.
So let's go through a lot ofthe research here about exercise
the benefits.
I mean.
You probably know a lot aboutthe benefits of why you should
exercise.
I mean, mainly, the reason whywe're fatigued and chronically
(00:44):
ill is because of the lack ofmovement and exercise in our
culture.
So let's talk about thebenefits.
When it comes to weight losses,what's everyone's goal is to
lose weight or maintain weight.
There are two different goalswhen it comes to that, and we've
done a few podcasts over thelast few weeks about protein,
lean muscle mass, and now Ithought, if we tie it in weight
(01:05):
loss into this, so that peopleknew about catabolism and
breaking down our mass, that'scompletely different than
building it up, anabolism.
They're two different things.
You can't do one and the otherat the same time.
So the benefits of exercise isactually weight management.
This is where we can maintainour weight.
Utilizing regular exerciseHelps you maintain muscle mass,
(01:31):
sometimes even build muscle mass, which can help you lose weight
on that.
And by having more muscle massbut by becoming more anabolic,
you end up using more fat tofeed that fuel, so your mass
stays the same.
So when we're talking aboutweight loss, it means that we
get on a scale and we want tosee that number go down.
That's two different thingsthan weight management.
(01:52):
So that's what's great aboutexercise using endurance and
strength training to maintainour weight.
It has huge effects on reducingthe risks of chronic diseases
like heart disease, stroke, typetwo diabetes and even some
cancers.
It's been shown in theliterature over and over again
that regular exercise can helpproduce chronic diseases because
(02:16):
of its anti-inflammatoryproperties.
It helps with stronger bones andmuscles.
A lot of people, you know, whenwe start to get into our
fifties and sixties, starttalking about osteopenia and
osteoporosis and they ask me youknow, should I be taking
calcium?
What should I be taking to helpprevent it or stop the
progression of it?
And really it doesn't come fromthe calcium or monthly vitamins
(02:40):
.
It comes from strength training, so that resistance training
using bands or Pilates oranything resistance, even light
weights what ends up happeningis you stretch the muscle fibers
in the tendons and as thosetendons pull on those spindle
fibers into the bone and theypull on the bone.
That's what tells and triggersthe anabolic rate of the bone to
(03:03):
become stronger.
That's what pulls minerals intothe bone.
That's how the bone isactivated.
The bone is not activated.
It's what creates the processto bring minerals to the bone is
that spindle fiber activationfrom pulling the tendon on the
bone.
That comes with resistanceexercise.
So that's one of the majorbenefits of exercise.
And, of course, muscle, musclegrowth and muscle strength.
(03:26):
Exercise actually helps regulateand improve sleep.
So the constant moving becauseyou're expending more energy to
exercise, it ends up requiringbetter nights rest and deeper
rests to get through that.
So that's another great thingto do with when it comes to
exercise.
It increases our energy levels.
I think that goes with improvedsleep.
(03:47):
The better our sleep, thebetter our energy.
They kind of go hand in handand exercise can be the catalyst
to that.
That's very, that's veryinteresting, very cool as well.
Even shown improvement inhormone regulation which can
improve libido, sexual health,hormone health, menopause,
testosterone, estrogen all thosethings can be affected with
(04:12):
regular exercise, so the hormonecascade can benefit as well.
What about mental benefits?
What can, what can exercise dofor that?
Well, reducing stress andanxiety is a great benefit from
exercising to relieve that.
So it gets energy expenditureout.
It helps you regulate your moodand improve your mood over time
(04:34):
.
People just feel goodexercising.
That's always a great thing,and that that carries past the
workout for hours or even mostof the day, which is absolutely
fantastic.
There's been links and studiesshown directly to sharper memory
and thinking with people thatregularly exercise versus people
that don't exercise.
So it improves mental healththat way too, and also function
(04:55):
and cognitive health as well.
Memory analytics all thosethings can improve as well
Self-esteem.
That's also a great mentalhealth improvement.
It's just feeling better aboutyourself when you do exercise.
You truly do, and that's just asimple side effect of regular
exercise.
There's been links showing itreduces the risk of dementia
(05:17):
because it improves blood flowlater in life.
So, and we could just keeptalking about the benefits of
exercise on and on, and on andon.
I hope I've at least built itup enough so that you understand
it's really important to do.
And now let's break the mythsabout weight loss.
Exercise plays very little rolein the actual weight loss.
(05:42):
The argument we get from thefitness perspective, the fitness
industry, is that, listen, ifwe're exercising, we're
maintaining or building leanmuscle, and if we build lean
muscle, we need to fuel itsomehow.
And I've been going through ajourney as well.
I've stayed the exact sameweight, but I've gained 13
pounds of lean muscle.
So the fitness industry comesto me and says well, listen, if
(06:03):
you're almost the exact sameweight, you've maintained within
two pounds.
Let's take that two pounds offthe 13 and say 11.
Is it true that you gained 11pounds of muscle and lost 11
pounds somewhere else?
Well, absolutely, it's fat.
They're like see, exercise isgreat for fat loss.
I'm like no, it's actually notthe reason why we should
exercise.
We should eat and change ourdiets to help with our weight
(06:27):
loss or weight gain.
I said how did I gain that 11pounds?
Did I continue eating the sameor did I eat more?
They're like yeah, you had toeat more, see, so it changes the
diet completely.
It's diet that plays the rolein weight loss.
But let's stick with exercise,for today, exercise plays a huge
(06:48):
rate on our metabolic rate.
So I can see the argument.
Well, we need to clean this upand be very clear with our words
.
We have to be impeccable withwhat we say, with our words, so
that we have a clear definitionand understanding to have
positive outcomes and results.
Otherwise, if we havedisorganized thoughts,
disorganized thoughts anddisorganized information, the
results get skewed and we end upnot getting the results that
(07:11):
we're looking for.
So that's what all my podcastsare about is just clearing up
the air and bringing someclarity about certain topics
that are very simple to digest.
So exercise has nothing to dowith weight loss, and I have a
lot of support from the medicalcommunity on that statement.
But what it does do when itcomes to weight loss, it
improves our cardiovascularhealth.
(07:31):
It gets our heart rate up andthat pumps blood deeper into
muscles, it pumps oxygen deeperinto organs, it gets more
nutrients to the tissues in ourbody and it pulls out wastes at
a better rate.
So that's where ourcardiovascular health helps, and
I've repeated this over thelast four podcasts, and many
podcasts aim for 150 minutes ofmoderate to intense cardio
(07:55):
exercise per week.
This can be sports.
It can be a brisk to walk to ajog to get your heart rate up,
or 75 minutes of vigorousexercise.
This would be jogging, runningor a vigorous exercise, hiit
training.
That gets you maybe 25 minuteworkouts three times a week,
something like that.
Strength training with exercisehelps boost your metabolism and
(08:19):
help burn more calories becausewe're creating an anabolic
effect in the lean muscle.
That's where that all happensthere.
So when we work on lean musclemass, we wanna work on the big
muscles in our body.
We wanna target major musclegroups, so quads, glutes, pecs,
upper back, lower back these arethe big muscles in the body.
(08:41):
So doing things like squats,lunges, pushups, rows, planks,
chin-ups if you can free bodyweight type movements and
resistance bands, we wanna aimto two to three sessions a week
and that's the recipe forsuccess when it comes to
cardiovascular health andexercise health.
(09:01):
That's the truth behind allthat, but it has nothing to do
with weight loss.
So we have to understand thosetwo components so that we end up
targeting the right things onour goal.
So if weight loss is a goal foryou, I'm not saying don't
exercise, but the most effectiveway to lose weight is to
drastically change our diet andput our body into a sense, into
(09:23):
a state of catabolism, we haveto change the metabolic rate so
that it's like hey, listen, weneed sources to burn.
And if we're trying to lose fatwhich of course we don't wanna
lose anything else.
We don't wanna lose lean musclemass, we don't wanna lose
hydration, we don't wanna loseany of that stuff.
We wanna truly get into a fatburning state.
That requires getting into ametabolic state that teaches the
(09:45):
body to use fat to burn forenergy.
And the most effective way todo this is during sleep, where
we've measured our caloriesduring the day properly for our
body weight, our height, allthat, and we stayed within the
right macros so that at nightthe body goes into fat, dissolve
fat consumption.
(10:05):
That is where we get the bestresults.
So we use strategies with ourdiet, along with other
strategies like intermittentfasting, to help speed up that
process.
So one of the best ones thatworks for people over the age of
35 that get absolutely greatresults is the little to no
exercise and intermittentfasting with a very small window
(10:29):
like eight hours of eating, solike a lunch and dinner or a
lunch snack and dinner withinthat window, and the macros are
measured perfectly for this andit's a restrictive diet.
So what ends up happening isour calories are really low.
You know they're 1,200, 1,000calories a day.
We have to find a happy spot ofcalories so that we actually
have clarity and we don't feelfatigued and we don't run into
(10:52):
any of those issues and we don'tdrop blood sugar.
So the diet is whole foods.
That's the best way to do this.
You absorb all the nutritionyou need from that.
You can supplement withwhatever you need on top of that
, and we eat those meals in aeating window.
So the 16 hour fasting window issuch a great rule for burning
fat and we wanna do this for ashort amount of time.
(11:13):
We don't wanna be on along-term fat loss program.
It's not healthy.
The body doesn't like that.
It will end up going intowhat's called starvation mode
and now you're triggering allthe negative hormone cascades,
which is extremely stressful.
We can put people into anxietyand stress because their
cortisol starts to go throughthe roof.
Estrogen can increase.
(11:33):
A lot of bad things can happenlong-term.
We're talking months.
So if we're doing something,we're like, hey, I wanna commit
for four weeks or eight weeks tosome type of program.
First off, it's short-term,it's doable and with a
motivation it's highlysuccessful, and that's what we
do for most people.
Then there's some things totake into consideration when we
fast.
We got diabetics.
(11:54):
Please listen closely.
This is not a podcast for you.
This has to be monitored andcontrolled with your doctor.
Insulin changes Usually skippingbreakfast in the morning, as
you know as a diabetic, doesn'tgo well for you, so this might
not be the best way to do it,but working with somebody, they
can help you shift those windowsand those hours that we eat so
(12:15):
that we avoid insulin issueswith the diabetic population.
Cancer patients definitely notsomething you wanna do.
And then other diets like ketothat follow these types of
programs where they're like hey,skip breakfast, eat a ketogenic
diet.
These are good diets butthey're, again, not long-term.
You hear about these things ofpeople living the keto lifestyle
(12:36):
.
I'm like, wow, what does thatmean?
How long are you doing this?
They're like for years.
I'm like that now we're notgood Now, and you can see it.
You see muscle wasting in theirface.
You see some other issues withlong-term keto diets.
So, when it comes to losingweight, exercise is not, doesn't
(12:56):
need to be, the focus.
It's what you eat and you seeall the comedians that joke
about this all the time.
They're like, hey, you can'toutrun a bad diet, you just
can't do it.
So you can't just go to the gymand then eat garbage and I
think we understand that itdoesn't have to be told on a
podcast.
But your diet really fortifiesand fuels the results that
you're gonna get.
So from today's podcast, thethree rules I want you to walk
(13:17):
away with is definitely focus onthe food groups and create fat
metabolism processes in yourbody.
Hire someone that knows whatthey're doing.
We help people virtually hereat our office through a whole
food diet through theintermittent fasting rule.
We love that base diet butbecause we're doctors, we do
blood work.
We check you before you evenstart.
We check all your blood, yourthyroid, your A1C, your free
(13:40):
glucose, your triglycerides, seewhere they're at.
Make sure you're a healthycandidate to do this type.
Customize the window for you.
Some people have histories oflupus, some people have
histories of alcoholism, somepeople have history of other
things where the windows mayshift.
They may have to have a 10 houreating window or they may
actually go down to a four houreating window.
So that's very unique.
(14:01):
Very few people qualify forthat one.
That's a different category,but that's where history taking
and accountability plays a bigrole.
So our programs work reallywell because of the
accountability.
You got a doctor that texts youevery single day saying how are
you doing?
Take this supplement, take that, do this, do that, drink more
water, add an electrolytewhatever it may be, take some
B12 to help you feel goodthrough that entire process.
(14:23):
And us, we have a 20 poundguarantee.
In six weeks, people are gonnalose more than 20 pounds.
We have a guarantee.
Otherwise, we just work withyou longer to make sure that you
get to that goal.
So it works, and we've beendoing this for years, so that's
a staple one that works there.
We also guide people to otherdiets that may not qualify for
this as well, but I'm a big fan.
I think this is a safe advicethat we can do over a podcast to
(14:45):
say, hey, maybe stretch thefasting window so that you're
eating less, and which naturallytakes a meal out of your
schedule.
I go from there.
I'm currently in a musclebuilding phase.
This is not something I'm doing.
I'm waking up in the morningand eating, and when I get home,
I'm eating Like I get, justeating all day eating meals to
try and get 25, 3000 calories aday to make sure I continue the
(15:08):
anabolic phase of building leanmuscle mass.
It's different.
We have to fuel that.
I hope that makes sense.
We're here for you forquestions again, remember to
podcasts or for information only.
This is not meant to diagnose ortreat anything.
But when it comes to theliterature, separating these
things, you exercise for a lotof amazing health benefits.
You eat to maintain a healthylife and then you alter your
(15:33):
diet depending on your goals.
Looking to gain more weight,you gotta eat more protein, you
gotta eat more food in general.
Looking to lose weight, youhave to eat less food and in
none of these diets that Italked about or strategies that
I talked about junk food.
Like you don't eat more junkfood to gain muscle mass, you
don't eat less junk food to loseweight.
(15:53):
You just don't eat junk food,period.
That's pretty much a great liferule.
If you get into it every nowand then, you're human, it's
okay.
But if it's a daily habit toget into the chips every night,
that's where we run intoproblems.
You're neither gonna loseweight, you're neither gonna
gain muscle, you're just gonnacause a whole bunch of problems
with that.
So we're here for you anytime.
Thanks for tuning in.
(16:13):
See you next week, stay well,stay healthy.
Hey everyone, welcome to another episode of Living a
Full Life.
I'm Dr Enrico Delicicoria, andthis week we'll be talking about
exercise versus weight loss.
This is a great one Myth Buster, this one.
So listen closely so that wecan understand what the exercise
does and when we have certaingoals whether it's increasing
strength or cardiovascularsystem or endurance or weight
(00:22):
loss we're actually focusing onthe right things, and you'll be
surprised how exercise is notpart of weight loss.
So let's go through a lot ofthe research here about exercise
the benefits.
I mean.
You probably know a lot aboutthe benefits of why you should
exercise.
I mean, mainly, the reason whywe're fatigued and chronically
(00:44):
ill is because of the lack ofmovement and exercise in our
culture.
So let's talk about thebenefits.
When it comes to weight losses,what's everyone's goal is to
lose weight or maintain weight.
There are two different goalswhen it comes to that, and we've
done a few podcasts over thelast few weeks about protein,
lean muscle mass, and now Ithought, if we tie it in weight
(01:05):
loss into this, so that peopleknew about catabolism and
breaking down our mass, that'scompletely different than
building it up, anabolism.
They're two different things.
You can't do one and the otherat the same time.
So the benefits of exercise isactually weight management.
This is where we can maintainour weight.
Utilizing regular exerciseHelps you maintain muscle mass,
(01:31):
sometimes even build muscle mass, which can help you lose weight
on that.
And by having more muscle massbut by becoming more anabolic,
you end up using more fat tofeed that fuel, so your mass
stays the same.
So when we're talking aboutweight loss, it means that we
get on a scale and we want tosee that number go down.
That's two different thingsthan weight management.
(01:52):
So that's what's great aboutexercise using endurance and
strength training to maintainour weight.
It has huge effects on reducingthe risks of chronic diseases
like heart disease, stroke, typetwo diabetes and even some
cancers.
It's been shown in theliterature over and over again
that regular exercise can helpproduce chronic diseases because
(02:16):
of its anti-inflammatoryproperties.
It helps with stronger bones andmuscles.
A lot of people, you know, whenwe start to get into our
fifties and sixties, starttalking about osteopenia and
osteoporosis and they ask me youknow, should I be taking
calcium?
What should I be taking to helpprevent it or stop the
progression of it?
And really it doesn't come fromthe calcium or monthly vitamins
(02:40):
.
It comes from strength training, so that resistance training
using bands or Pilates oranything resistance, even light
weights what ends up happeningis you stretch the muscle fibers
in the tendons and as thosetendons pull on those spindle
fibers into the bone and theypull on the bone.
That's what tells and triggersthe anabolic rate of the bone to
(03:03):
become stronger.
That's what pulls minerals intothe bone.
That's how the bone isactivated.
The bone is not activated.
It's what creates the processto bring minerals to the bone is
that spindle fiber activationfrom pulling the tendon on the
bone.
That comes with resistanceexercise.
So that's one of the majorbenefits of exercise.
And, of course, muscle, musclegrowth and muscle strength.
(03:26):
Exercise actually helps regulateand improve sleep.
So the constant moving becauseyou're expending more energy to
exercise, it ends up requiringbetter nights rest and deeper
rests to get through that.
So that's another great thingto do with when it comes to
exercise.
It increases our energy levels.
I think that goes with improvedsleep.
(03:47):
The better our sleep, thebetter our energy.
They kind of go hand in handand exercise can be the catalyst
to that.
That's very, that's veryinteresting, very cool as well.
Even shown improvement inhormone regulation which can
improve libido, sexual health,hormone health, menopause,
testosterone, estrogen all thosethings can be affected with
(04:12):
regular exercise, so the hormonecascade can benefit as well.
What about mental benefits?
What can, what can exercise dofor that?
Well, reducing stress andanxiety is a great benefit from
exercising to relieve that.
So it gets energy expenditureout.
It helps you regulate your moodand improve your mood over time
(04:34):
.
People just feel goodexercising.
That's always a great thing,and that that carries past the
workout for hours or even mostof the day, which is absolutely
fantastic.
There's been links and studiesshown directly to sharper memory
and thinking with people thatregularly exercise versus people
that don't exercise.
So it improves mental healththat way too, and also function
(04:55):
and cognitive health as well.
Memory analytics all thosethings can improve as well
Self-esteem.
That's also a great mentalhealth improvement.
It's just feeling better aboutyourself when you do exercise.
You truly do, and that's just asimple side effect of regular
exercise.
There's been links showing itreduces the risk of dementia
(05:17):
because it improves blood flowlater in life.
So, and we could just keeptalking about the benefits of
exercise on and on, and on andon.
I hope I've at least built itup enough so that you understand
it's really important to do.
And now let's break the mythsabout weight loss.
Exercise plays very little rolein the actual weight loss.
(05:42):
The argument we get from thefitness perspective, the fitness
industry, is that, listen, ifwe're exercising, we're
maintaining or building leanmuscle, and if we build lean
muscle, we need to fuel itsomehow.
And I've been going through ajourney as well.
I've stayed the exact sameweight, but I've gained 13
pounds of lean muscle.
So the fitness industry comesto me and says well, listen, if
(06:03):
you're almost the exact sameweight, you've maintained within
two pounds.
Let's take that two pounds offthe 13 and say 11.
Is it true that you gained 11pounds of muscle and lost 11
pounds somewhere else?
Well, absolutely, it's fat.
They're like see, exercise isgreat for fat loss.
I'm like no, it's actually notthe reason why we should
exercise.
We should eat and change ourdiets to help with our weight
(06:27):
loss or weight gain.
I said how did I gain that 11pounds?
Did I continue eating the sameor did I eat more?
They're like yeah, you had toeat more, see, so it changes the
diet completely.
It's diet that plays the rolein weight loss.
But let's stick with exercise,for today, exercise plays a huge
(06:48):
rate on our metabolic rate.
So I can see the argument.
Well, we need to clean this upand be very clear with our words
.
We have to be impeccable withwhat we say, with our words, so
that we have a clear definitionand understanding to have
positive outcomes and results.
Otherwise, if we havedisorganized thoughts,
disorganized thoughts anddisorganized information, the
results get skewed and we end upnot getting the results that
(07:11):
we're looking for.
So that's what all my podcastsare about is just clearing up
the air and bringing someclarity about certain topics
that are very simple to digest.
So exercise has nothing to dowith weight loss, and I have a
lot of support from the medicalcommunity on that statement.
But what it does do when itcomes to weight loss, it
improves our cardiovascularhealth.
(07:31):
It gets our heart rate up andthat pumps blood deeper into
muscles, it pumps oxygen deeperinto organs, it gets more
nutrients to the tissues in ourbody and it pulls out wastes at
a better rate.
So that's where ourcardiovascular health helps, and
I've repeated this over thelast four podcasts, and many
podcasts aim for 150 minutes ofmoderate to intense cardio
(07:55):
exercise per week.
This can be sports.
It can be a brisk to walk to ajog to get your heart rate up,
or 75 minutes of vigorousexercise.
This would be jogging, runningor a vigorous exercise, hiit
training.
That gets you maybe 25 minuteworkouts three times a week,
something like that.
Strength training with exercisehelps boost your metabolism and
(08:19):
help burn more calories becausewe're creating an anabolic
effect in the lean muscle.
That's where that all happensthere.
So when we work on lean musclemass, we wanna work on the big
muscles in our body.
We wanna target major musclegroups, so quads, glutes, pecs,
upper back, lower back these arethe big muscles in the body.
(08:41):
So doing things like squats,lunges, pushups, rows, planks,
chin-ups if you can free bodyweight type movements and
resistance bands, we wanna aimto two to three sessions a week
and that's the recipe forsuccess when it comes to
cardiovascular health andexercise health.
(09:01):
That's the truth behind allthat, but it has nothing to do
with weight loss.
So we have to understand thosetwo components so that we end up
targeting the right things onour goal.
So if weight loss is a goal foryou, I'm not saying don't
exercise, but the most effectiveway to lose weight is to
drastically change our diet andput our body into a sense, into
(09:23):
a state of catabolism, we haveto change the metabolic rate so
that it's like hey, listen, weneed sources to burn.
And if we're trying to lose fatwhich of course we don't wanna
lose anything else.
We don't wanna lose lean musclemass, we don't wanna lose
hydration, we don't wanna loseany of that stuff.
We wanna truly get into a fatburning state.
That requires getting into ametabolic state that teaches the
(09:45):
body to use fat to burn forenergy.
And the most effective way todo this is during sleep, where
we've measured our caloriesduring the day properly for our
body weight, our height, allthat, and we stayed within the
right macros so that at nightthe body goes into fat, dissolve
fat consumption.
(10:05):
That is where we get the bestresults.
So we use strategies with ourdiet, along with other
strategies like intermittentfasting, to help speed up that
process.
So one of the best ones thatworks for people over the age of
35 that get absolutely greatresults is the little to no
exercise and intermittentfasting with a very small window
(10:29):
like eight hours of eating, solike a lunch and dinner or a
lunch snack and dinner withinthat window, and the macros are
measured perfectly for this andit's a restrictive diet.
So what ends up happening isour calories are really low.
You know they're 1,200, 1,000calories a day.
We have to find a happy spot ofcalories so that we actually
have clarity and we don't feelfatigued and we don't run into
(10:52):
any of those issues and we don'tdrop blood sugar.
So the diet is whole foods.
That's the best way to do this.
You absorb all the nutritionyou need from that.
You can supplement withwhatever you need on top of that
, and we eat those meals in aeating window.
So the 16 hour fasting window issuch a great rule for burning
fat and we wanna do this for ashort amount of time.
(11:13):
We don't wanna be on along-term fat loss program.
It's not healthy.
The body doesn't like that.
It will end up going intowhat's called starvation mode
and now you're triggering allthe negative hormone cascades,
which is extremely stressful.
We can put people into anxietyand stress because their
cortisol starts to go throughthe roof.
Estrogen can increase.
(11:33):
A lot of bad things can happenlong-term.
We're talking months.
So if we're doing something,we're like, hey, I wanna commit
for four weeks or eight weeks tosome type of program.
First off, it's short-term,it's doable and with a
motivation it's highlysuccessful, and that's what we
do for most people.
Then there's some things totake into consideration when we
fast.
We got diabetics.
(11:54):
Please listen closely.
This is not a podcast for you.
This has to be monitored andcontrolled with your doctor.
Insulin changes Usually skippingbreakfast in the morning, as
you know as a diabetic, doesn'tgo well for you, so this might
not be the best way to do it,but working with somebody, they
can help you shift those windowsand those hours that we eat so
(12:15):
that we avoid insulin issueswith the diabetic population.
Cancer patients definitely notsomething you wanna do.
And then other diets like ketothat follow these types of
programs where they're like hey,skip breakfast, eat a ketogenic
diet.
These are good diets butthey're, again, not long-term.
You hear about these things ofpeople living the keto lifestyle
(12:36):
.
I'm like, wow, what does thatmean?
How long are you doing this?
They're like for years.
I'm like that now we're notgood Now, and you can see it.
You see muscle wasting in theirface.
You see some other issues withlong-term keto diets.
So, when it comes to losingweight, exercise is not, doesn't
(12:56):
need to be, the focus.
It's what you eat and you seeall the comedians that joke
about this all the time.
They're like, hey, you can'toutrun a bad diet, you just
can't do it.
So you can't just go to the gymand then eat garbage and I
think we understand that itdoesn't have to be told on a
podcast.
But your diet really fortifiesand fuels the results that
you're gonna get.
So from today's podcast, thethree rules I want you to walk
(13:17):
away with is definitely focus onthe food groups and create fat
metabolism processes in yourbody.
Hire someone that knows whatthey're doing.
We help people virtually hereat our office through a whole
food diet through theintermittent fasting rule.
We love that base diet butbecause we're doctors, we do
blood work.
We check you before you evenstart.
We check all your blood, yourthyroid, your A1C, your free
(13:40):
glucose, your triglycerides, seewhere they're at.
Make sure you're a healthycandidate to do this type.
Customize the window for you.
Some people have histories oflupus, some people have
histories of alcoholism, somepeople have history of other
things where the windows mayshift.
They may have to have a 10 houreating window or they may
actually go down to a four houreating window.
So that's very unique.
(14:01):
Very few people qualify forthat one.
That's a different category,but that's where history taking
and accountability plays a bigrole.
So our programs work reallywell because of the
accountability.
You got a doctor that texts youevery single day saying how are
you doing?
Take this supplement, take that, do this, do that, drink more
water, add an electrolytewhatever it may be, take some
B12 to help you feel goodthrough that entire process.
(14:23):
And us, we have a 20 poundguarantee.
In six weeks, people are gonnalose more than 20 pounds.
We have a guarantee.
Otherwise, we just work withyou longer to make sure that you
get to that goal.
So it works, and we've beendoing this for years, so that's
a staple one that works there.
We also guide people to otherdiets that may not qualify for
this as well, but I'm a big fan.
I think this is a safe advicethat we can do over a podcast to
(14:45):
say, hey, maybe stretch thefasting window so that you're
eating less, and which naturallytakes a meal out of your
schedule.
I go from there.
I'm currently in a musclebuilding phase.
This is not something I'm doing.
I'm waking up in the morningand eating, and when I get home,
I'm eating Like I get, justeating all day eating meals to
try and get 25, 3000 calories aday to make sure I continue the
(15:08):
anabolic phase of building leanmuscle mass.
It's different.
We have to fuel that.
I hope that makes sense.
We're here for you forquestions again, remember to
podcasts or for information only.
This is not meant to diagnose ortreat anything.
But when it comes to theliterature, separating these
things, you exercise for a lotof amazing health benefits.
You eat to maintain a healthylife and then you alter your
(15:33):
diet depending on your goals.
Looking to gain more weight,you gotta eat more protein, you
gotta eat more food in general.
Looking to lose weight, youhave to eat less food and in
none of these diets that Italked about or strategies that
I talked about junk food.
Like you don't eat more junkfood to gain muscle mass, you
don't eat less junk food to loseweight.
(15:53):
You just don't eat junk food,period.
That's pretty much a great liferule.
If you get into it every nowand then, you're human, it's
okay.
But if it's a daily habit toget into the chips every night,
that's where we run intoproblems.
You're neither gonna loseweight, you're neither gonna
gain muscle, you're just gonnacause a whole bunch of problems
with that.
So we're here for you anytime.
Thanks for tuning in.
(16:13):
See you next week, stay well,stay healthy.
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