Do This First Thing In The Morning To Lose Stubborn Fat In 1 Week | Ben Azadi
Summary
TLDRThis video presents a four-step protocol to accelerate fat loss, focusing on morning routines. It starts with drinking organic green tea or coffee, enriched with MCT oil for enhanced metabolism. Cold exposure, such as cold showers or cryotherapy, stimulates brown fat and boosts energy. Following that, a 30-minute fasted cardio session helps burn fat efficiently. The final step involves fasting until lunchtime to maximize fat burning and stimulate autophagy, a process that repairs cells. Together, these steps enhance fat loss, increase energy, and improve overall health.
Takeaways
- 🍵 Drink green tea in the morning to kickstart fat loss due to its high catechin content, which aids in fat oxidation and energy expenditure.
- ☕️ If green tea doesn't agree with you, opt for coffee rich in chlorogenic acid (CGA), which stimulates the body to burn fatty acids for fuel.
- 🥄 Add a tablespoon of caprylic acid, an MCT oil, to your morning beverage for its metabolism-boosting and mitochondrial uncoupling benefits.
- ❄️ Expose yourself to cold temperatures, such as a cold shower, to stimulate brown fat tissue which burns calories and aids in metabolism and fat loss.
- 🏃♂️ Perform 30 minutes of cardio on an empty stomach after the first three steps to tap into body fat for energy and enhance fat burning.
- 🕗 Fast until lunchtime to lower insulin levels, promote autophagy, reduce inflammation, and increase human growth hormone, all of which support fat loss.
- 🥩 Break your fast with a high-protein, high-fat meal to stimulate protein synthesis and muscle building, aiming for at least 40g of animal-based protein.
- 🥗 For the rest of the day, focus on protein and healthy fats at meals, and if you consume carbs, do so towards the end of the meal to support continued fat burning.
- 🧊 Cold exposure should be done in the morning for better metabolic benefits, with sessions gradually increasing from 30 seconds to 3-4 minutes over time.
- 🔗 Combining these steps creates a synergistic effect that not only burns fat but also improves overall health markers like blood pressure and cholesterol levels.
Q & A
What is the primary benefit of drinking green tea for fat loss?
-Green tea contains a high amount of EGCG (epigallocatechin gallate), which has been shown in studies to help with fat oxidation and energy expenditure, particularly when combined with caffeine. It targets stubborn fat, especially belly fat.
What are the potential benefits of consuming caprylic acid with green tea?
-Caprylic acid, an MCT (medium-chain triglyceride), offers benefits for metabolism and mitochondrial uncoupling, which can increase metabolism and help with fat loss. It also mitigates free radicals produced during energy production.
Why is cold exposure recommended as part of the fat-burning protocol?
-Cold exposure stimulates brown adipose tissue, which burns calories to generate heat, aiding in metabolism and fat loss. It also triggers the release of epinephrine and norepinephrine, which can enhance mood, metabolism, and provide pain relief.
How long should the cold exposure last to maximize benefits?
-The goal is to accumulate 11 total minutes per week of cold exposure. Beginners should start with 30 seconds or less and gradually increase to 3 to 4 minutes per session.
Why is it suggested to do cardio before eating in the morning?
-Doing cardio in a fasted state puts the body in a fat-burning state, allowing it to tap into body fat for energy instead of the calories from a meal. This approach is more effective for fat loss.
What is the significance of the timing of cold exposure in relation to the circadian rhythm?
-Cold exposure in the morning is more effective due to the circadian rhythm. It induces higher thermogenesis in men and better lipid metabolism in women in the morning compared to the evening.
What is the role of autophagy in the context of this fat-burning routine?
-Autophagy is a process where the body cleans out damaged cells and mitochondria for energy. This routine is designed to activate autophagy, which helps lower inflammation and improve overall health.
How does the four-step protocol affect insulin levels?
-By continuing to fast after the initial steps, insulin levels are lowered, which is beneficial for fat burning as insulin is the hormone that signals fat storage.
What is the recommended meal composition for lunch after completing the four-step routine?
-It is recommended to break the fast with a high-protein, high-fat meal to stimulate protein synthesis and muscle building. Aim for at least 40 grams of animal-based protein.
Can the benefits of this protocol be achieved with plant-based protein instead of animal-based protein?
-While plant-based protein can be used, it is not as complete as animal-based protein in terms of amino acid profile, which is important for protein synthesis and muscle building.
Outlines
🍵 Green Tea and Fat Loss
The speaker introduces a four-step protocol for burning stubborn fat, starting with drinking green tea. Green tea is highlighted for its high content of kaempferol, a compound that has shown promising results in fat oxidation and energy expenditure, particularly when combined with caffeine. The speaker discusses the benefits of kaempferol in targeting belly fat and how caffeine raises fatty acids in the bloodstream, promoting ketosis and a higher basal metabolic rate. They also mention a study showing the positive effects of green tea on body weight, body mass index, and various fat measurements, as well as improvements in blood pressure and cholesterol levels. The importance of choosing a clean, organic source of green tea is emphasized, and alternatives like coffee, which contains chlorogenic acid, are suggested for those who don't tolerate green tea.
❄️ Cold Exposure for Enhanced Metabolism
The second step in the protocol involves exposing oneself to cold temperatures, such as taking a cold shower or using cryotherapy. This practice stimulates brown adipose tissue, which burns calories to generate heat and aids in metabolism. The speaker explains that cold exposure can lead to improved fat loss and weight management by activating brown fat and triggering the release of epinephrine and norepinephrine, which enhance mood, metabolism, and provide pain relief. They caution that cold exposure should be gradually increased and that morning exposure may be more beneficial due to circadian rhythm variations.
🏃♂️ Pre-Workout Cardio for Optimal Fat Burning
The third step is performing 30 minutes of cardio exercise after the green tea or coffee and cold exposure but before eating. The speaker argues that doing cardio in a fasted state, especially after the previous steps, puts the body in an optimal fat-burning state. They explain that this approach allows the body to tap into body fat for energy before resorting to glycogen stores, which is比喻为 a 'wallet' of easily accessible energy. The speaker also discusses the benefits of pre-cooling before exercise, which can improve endurance and reduce perceived exertion.
🕗 Fasting and Autophagy for Health Benefits
The final step in the protocol is to continue fasting until lunchtime at noon. The speaker explains that fasting lowers insulin levels, which signals the body to burn fat. They discuss the process of autophagy, where the body cleans out damaged cells and mitochondria, and how this can be accelerated with the routine described. Fasting also increases human growth hormone, which is beneficial for fat burning and anti-aging. The speaker suggests breaking the fast with a high-protein, high-fat meal to stimulate protein synthesis and muscle building. They also address common questions about autophagy, protein sources, and meal planning for the rest of the day.
Mindmap
Keywords
💡Green Tea
💡Catechins
💡Caffeine
💡Caprylic Acid
💡Mitochondrial Uncoupling
💡Cold Exposure
💡Brown Adipose Tissue
💡Epinephrine
💡Fasted Cardio
💡Autophagy
💡Human Growth Hormone
Highlights
A four-step protocol is introduced to burn stubborn fat within days.
Green tea is recommended for its high kakin content, which aids in fat oxidation and energy expenditure.
Caffeine in green tea raises fatty acids into the bloodstream, promoting ketosis and increased metabolic rate.
Studies show green tea with kakin can reduce body weight, BMI, body fat, and waist circumference.
Traditional Medicinals and Peak Tea are recommended as clean, organic sources of green tea.
Coffee can be a substitute for green tea, with its CGA content promoting fatty acid burning.
Caprylic acid, an MCT fat, is suggested to enhance metabolism and mitochondrial uncoupling.
Cold exposure, such as cold showers, stimulates brown fat tissue, aiding in metabolism and fat loss.
Brown fat burns calories for heat, in contrast to white fat that stores energy.
Cold exposure increases norepinephrine levels, enhancing mood, metabolism, and providing pain relief.
The correct way to do cold exposure is to start slow and gradually increase to 3-4 minutes.
Morning cold exposure is more effective due to circadian rhythm benefits.
A 30-minute cardio session is recommended after the first two steps for optimal fat burning.
Fasted cardio is emphasized to tap into body fat stores more quickly than post-meal exercise.
Continuing to fast until lunchtime lowers insulin levels, promoting fat burning and autophagy.
Autophagy is a process where the body cleans out damaged cells, reducing inflammation and promoting health.
Human growth hormone increases during fasting, which is a powerful fat-burning and anti-aging hormone.
A high-protein, high-fat meal is recommended to break the fast and stimulate muscle building.
The routine is designed to achieve autophagy within 10-12 hours, faster than a regular fast.
Animal-based protein is preferred over plant-based for its complete amino acid profile.
The rest of the day's meals should focus on protein and fat, with carbs consumed towards the end of the meal.
Transcripts
if you're looking to burn stubborn fat
in a matter of days I'm going to share
with you a four-step protocol to do
every morning it works so well look I've
used this on hundreds of my clients and
I've seen it work so well that you'll
notice results in a matter of just a
couple of days it's important to follow
these four steps in the way they're laid
out for you so let's start with the
first step the first step is to drink
green tea now I'm going to share with
you the right type of green tea and what
to do if you don't tolerate green tea in
a little bit but I'm going to share
first why green tea is going to help
with fat loss green tea contains a high
amount of something called kakin and
when you look at the studies these kakin
show promising results as it pertains to
Stubborn fat especially belly fat for
example this study which was looking at
kakin for sports performance they found
that participants who drank green tea
which is loaded with kakin showed an
increase in fat oxidation and energy
expenditure particularly when it was
combined with caffeine which is
naturally in green tea numerous studies
suggests that these cakin help to Target
belly fat it's funny because as a former
personal trainer who owned a CrossFit
gym here in Miami many years ago I used
to say you cannot Target belly fat this
is a myth but it turns out there is some
belly fat targeting taking place with
green tea uh in the form of kakin the
caffeine part of it is also important
because caffeine has been shown to raise
fatty acids into bloodstream what that
means is your body is burning body fat
using that those fatty acids for energy
which actually helps you get into
ketosis which is a metabolic process
that raises your basil metabolic rate so
there's a lot of benefits happening here
even more than what the studies suggest
and this one study shows that when you
have green tea and they looked at 240
subjects by the way the group that had
green tea with the kakin saw decreases
in body weight body mass index body fat
ratio body fat Mass waist circumference
hip circumference visceral fat area and
a great G loss in
subcutaneous fat not only did they see a
reduction in belly fat they saw blood
pressure improve they saw the
cholesterol or the particle I should say
the lipoprotein LDL cholesterol decrease
with the Catrine group and they also
suggested that there was no adverse
effects found now how do you consume the
green tea what's the right type of green
tea the first most important thing to
consider is that your green tea needs to
be a clean organic Source if you're
drink green tea and it has contaminantes
in it like heavy metals and pesticides
it'll raise inflammation and you will
not get these benefits so traditional
medicinals is a good brand you can find
them at the grocery store I personally
trust and use a company called Peak Tea
their tea is loaded with kakin it's
organic it's pure and if you go to the
link in the notes down below you could
go check out Peak Tea that is p i e t
some people though feel nauseous after
drinking green tea so what do you do you
could swap the green tea for coffee
Coffee Beans Coffee is loaded with a
powerful polyphenol called CGA
chlorogenic acid and CGA tells your body
to burn their fatty acids for fuel this
is the same mechanism that statin drugs
use to lower cholesterol without the
potential side effects it also helps to
cut craving suppress appetite and it
activates the liver to produce bile so
good substitute if you don't want to do
the green tea is to have coffee but if
you can't do the green tea I would go
with that now what you want to include
with your green tea is a tablespoon of
something called caprylic acid caprylic
acid is an MCT fat that stands for
medium chain triglyceride there are
short chain fats longchain fats we're
talking about a medium chain fat there's
different types of medium chain fats C6
C8 C10 C12 this is called C8 and the
reason why we choose C8 over the other
MCT oils is because it offers remarkable
benefits for the metabolism and
something called mitochondrial
uncoupling mitochondrial uncoupling can
be likened to a car engine running
without engaging the gears normally the
engine we'll call the mitochondria Burns
fuel glucose or fat to produce power ATP
efficiently in mitochondrial uncoupling
the fuel is still burned but the energy
is released as heat instead of being
converted into useful power this process
dissipates the energy and can increase
metabolism much like an idling car
engine Burns fuel without moving the car
this means when you take MCT oil it it
delivers energy right into your
mitochondria it doesn't require
digestion and stomach acids and bile it
goes right into the mitochondria gives
it an energy source so think of it as a
shuttle bus of energy going right into
your mitochondria that powers on the
mitochondria it produces more energy so
you're more alert and focused but with
that energy production and increase it
raises your basil metabolic rate which
is your metabolis ability to burn fat
now when your cells produce energy
there's also byproducts produced called
free radicals and reactive oxygen
species the mitochondrial uncoupling
process mitigates those free radicals
you have a situation where your cells
are producing more energy and less free
radicals it's a winwin so I love MCT oil
I'm going to put several studies down
below showing it helps with fatty acid
oxidation this mitochondrial uncoupling
process and fat loss which is the goal
of why you're watching this video so you
want to put a tablespoon of MCT oil in
that cup of tea or in that cup of coffee
you want to make sure that MCT oil comes
in a glass bottle you don't want to get
MCT oil or any fats in a plastic bottle
cuz the plastic has these obesogens
these toxins that enter the oil you
don't want that so get a glass and I'll
drop a link for the one that I use and
recommend down below that's the first
step in your four-step routine the
second step is to expose yourself to
cold temperatures meaning a cold shower
a cold plunge cryotherapy this is a
potent tool for enhancing metabolic
Health this therapeutic approach
involves exposing the body to cold
temperatures through methods like ice
baths coal plunges cryotherapy or cold
showers you can find a cryotherapy
device nearby at a wellness clinic or a
Plunge at a biohacking clinic nearby or
you could just take a cold shower they
all work the same the primary benefit
here is that it stimulates Brown adapost
tissue this is called Brown fat unlike
white fat which stores energy Brown fat
burns calories to generate heat thereby
assisting in your metabolism this
process is called thermogenesis and it
can lead to improved fat loss better
weight management as well it is
considered a promising Target in the
fight against the Obesity epidemic the
biggest activator of brown fat is this
moderate cold Exposure One study of
brown fat found that people with brown
fat burned more calories one of the
authors suggested quote this data
improves our understanding of how Brown
fat Works in humans we found that
individuals with active Brown fat burned
20 more calories than those without you
see the white fat is the stubborn fat
you want to burn it's the fat around
your organs the fat around your stomach
and your love handles it's the fat that
is not only visibly ugly when it's in
excess but it's inflammatory so when you
expose yourself to cold temperature this
stresses your mitochondria it has to
adapt to this stressor and this is a
short-term stress so it's positive so
the white fat starts to beige that beige
fat turns into Brown fat it's brown fat
because when you look at it under a
microscope it's loaded with mitochondria
the theme of this video this lesson so
far has been enhancing mitochondrial
function that's how you burn fat and
feel good additionally cold exposure
triggers a significant release of
epinephrine which is adrenaline and nor
epinephrine which is also called
noradrenaline in the brain and in the
body these neurochemicals make us feel
alert and focused cold causes their
levels to remain elevated for some time
and their ongoing effect after the
exposure is to increase your energy and
focus which can help you have more of a
productive day and it's going to help
you complete the next two steps I'm
going to outline for you the increase in
norepinephrine levels induced by Cold
exposure have been linked to various
potential benefits including the
following enhance mood norepinephrine is
involved in mood regulation and its
release can contribute to the feelings
of well-being and Euphoria and also
improve met metabolism norepinephrine
can stimulate Brown fat activity as we
just established which can increase
energy expenditure and help in weight
loss and lastly the benefit of
norepinephrine it has pain relief
benefits and it does this by activating
descending pain inhibitory Pathways now
there's a wrong way to do cold exposure
and there is a right way to do cold
exposure if you're brand new to cold
exposure and haven't done it before
start very slow what I mean by that is
your first session should be 30 seconds
or less as you adapt you could increase
that time the goal is to get it to a 3
to 4 minute session as that second step
here in your four-step routine research
suggests that if you could accumulate 11
total minutes per week of cold exposure
you'll maximize your benefits now this
could mean you do 3 minutes and add it
up add it up until you get 11 minutes
total or if you're a beast and are very
familiar with cold exposure you could do
even longer session all at once and the
reason we're putting it in the morning
and before your next step is because of
the DI circadian rhythm benefits a
recent study suggests that cold exposure
in the morning is better than later in
the day the study discusses how it shows
a dial variation and unfolds differently
in men and in women in men cold induced
thermogenesis is higher in the morning
than in the evening women experience no
difference in cold induced thermogenesis
between the morning and evening however
their lipid women's lipid metabolism is
more modulated in the morning the study
suggests that brown adapost tissue may
be higher in the morning
in both sexes the next step in the
protocol is to do a specific workout and
you might be thinking Ben I should
probably just do the cold exposure after
I work out but that is not the proper
way to do it several studies suggest
that pre-cooling which is cold exposure
before exercise especially in hot
environments can improve endurance
performance reduce perceived exertion
and power output not to mention you get
more benefits doing cold exposure before
workout when you work out you're going
to create stress and inflammation in
your body this is a good thing your body
adapts you recover you get stronger when
you do cold exposure after a workout you
block your body's innate intelligence
you block that beneficial inflammatory
response with the cold therapy so it
actually could cause you to lose some of
the gains from the workout and you won't
benefit from all the benefits you get
from cold exposure during it after a
workout versus before this is by the way
why you don't want to take a handful of
antioxidants after a workout as well it
blunts DNA intelligence so let's talk
talk about that third step a little bit
more in detail you're going to do 30
minutes of cardio doesn't have to be
crazy the more energy you put into it
the more fat loss you'll get and this 30
minutes of cardio could plug right into
what your current levels of activity and
fitness are for example if you're not
used to running then that could just be
a 30- minute walk if you're already
active that could be a 30-minute jog if
you're really fit and uh used to working
out and exercising you could do a Sprint
jog Sprint rest sort of routine but you
want to keep that heart rate elevated
for 30 minutes now what's happening here
you have the green tea or the coffee so
you got the kakin you got or you got the
CGA you got the MCT oil all of this is
powering your mitochondria so you're
going to have energy you're in a fat
burning State you haven't eaten a meal
yet we didn't talk about eating anything
yet you're still fasted then you do the
cold exposure which enhances mood energy
focus and fat loss you're going to be so
primed and ready for that 30-minute
cardio routine and when when you go into
this 30-minute cardio routine without
eating food that is the goal here you're
putting your body fat at the front of
this metabolic bus I want you to think
of your metabolism as a bus right now if
you ate something before the 30 minutes
of cardio let's say it's a protein shake
or oatmeal or a banana then you're going
to put the calories from that food at
the front of this metabolic bus and your
metabolism is going to have to burn that
first and then go back to the body fat
which will take some time but when you
go into that 30 minutes of cardio after
the green tea or the coffee after the
cold exposure still fasted you're
already in a fat burning State your body
is going to tap right into fat loss it's
going to tap right into that stubborn
fat and you're putting your body fat
versus the calories from the food at the
front of this metabolic bus you burn
that energy quickly you're going to burn
through your glycogen stores quickly and
I want to give you analogy about what
exactly I mean by glycogen stores we
store calories and sugar in two primary
cells our liver cells which your liver
is right here on the right side of your
rib cage
and your muscle cells we store more in
the muscle cells versus the liver cells
but we could store about 2,000 calories
on average of this sugar reserves the
glycogen stores now having done the
green tea fasted the cold exposure
fasted and then you go into your 30
minutes of cardio you're starting to
burn through those sugar reserves very
fast I'm going to share an analogy from
my friend Dr Jason Funk here I want you
to think of your sugar reserves as a
wallet the wallet that's in your pocket
or in your purse you you pull out the
wallet and there's there's energy in
there there's cash the benefit of using
your wallet is that it's easy access you
can just take out your wallet get cash
put cash in very easy that's the benefit
now the drawback is you have limited
storage capacity you can only store so
much cash energy until it's Tapped Out
same thing with your liver and muscle
cells your body fat is more like your
bank safe the drawback to using your
bank safe versus your wallet is that it
takes longer to get to you have to get
in your car drive to the bank show
documentation to the teller and then you
have access to the bank account the bank
safe but the benefit is that there's
almost unlimited reserves in that bank
safe same thing with your body fat you
have hundred probably hundreds of
thousands of calories in the form of
energy on your body fat so we need to
deplete the glycogen stores the wallet
to get access to the bank safe the body
fat and the fastest way to do that is
with fasted cardio after those first two
steps that's why this is your routine
after your done with your cardio session
we move on to step number four step
number four is going to be continue
fasting until lunchtime at noon the
reason we're going to do this uh there's
several reasons by the way number one
every hour after this first three steps
that you just achieved every hour you
are dramatically lowering the hormone
insulin insulin is the only hormone in
your body that signals fat storage so
the more you lower insulin the more you
tap into to fat burning insulin is the
bully of all hormones it is an energy
sensor and when you activate insulin
your fat burning hormones they're hiding
they're running away they're scattered
so when you continue to fast here
insulin continues to drop and drop and
drop and your body's just mobilizing fat
for fuel body fat for fuel that's the
first benefit the second benefit you
continue to lower inflammation because
your body activates a process called
autophagy the Greek definition for
autophagy is eat thyself what does that
mean that sounds Wicked This means your
body and your metabolism and your innate
intelligence is so freaking smart that
when you're not eating food energy your
metabolism says Whoa We need to get
energy from somewhere what are we going
to do there's no food coming in we must
be going through a famine you see we are
hardwired for the old school the
metabolism doesn't know that I could
click the Uber Eats button on my phone
the app or the uh door Dash and have a
millennial knocking on my door in 45
minutes with food or I could walk to my
kitchen and get food the metabolism
doesn't know your cells are hardwired
for the old school things are going
through a famine so it activates
autophagy autophagy starts to look for
cells that are inflamed mitochondria
that are inflamed and it starts to fix
it and kind of act like Pac-Man cleaning
out the cells and here's the Perfect
Analogy your refrigerator is like
autophagy you open up that refrigerator
and what do you see groceries that all
have an expiration date now what would
happen if you let all the groceries
inside of that refrigerator expire and
instead of just throwing them into the
trash you shove them towards the back of
the fridge buy new groceries put them in
front of the expired groceries and close
that door what's going to happen that's
going to be a toxic nasty environment
disease will manifest in that
environment well you have cells in
mitochondria that have expiration dates
on them and autophagy is the process of
cleaning out the expired groceries the
expired cells so you achieve autophagy
faster with this routine than just going
into a regular fast now every hour after
these first three steps are accomplished
you get more autophagy and more
autophagy in your body just going to
work to clean out the junk another
benefit here is that your body raises
human growth hormone there is a huge
increase in human growth hormone when
you follow these four steps human growth
hormone is the most powerful fat burning
hormone anti-aging hormone you probably
know celebrities or musicians who pay
thousands of dollars every month for
their doctors to inject human growth
hormone into them there's a problem with
injecting it and it costs a lot of money
but you get get it for free you get free
human growth hormone free stem cells
from autophagy you lower inflammation
and every hour you just burn body fat
now when you break your fast you want to
break it with a high protein high fat
meal to stimulate protein synthesis and
to stimulate muscle building from this
routine so you want to aim to get 40
gram of protein at that lunchtime meal
you want to break the fast with a high
protein animal-based protein is better
than plant-based protein you want to hit
that 40 G to 45 G at least at that meal
that's the four-step routine now some
questions that might pop up is Ben at
which point during a fast does autophagy
start to take place different studies
suggest different things most people
will hit autophagy at the 16 to 17h hour
mark of a fast however the way that your
steps were just outlined for you you
should be able to achieve that autophagy
10 to 12 hours into a fast you should be
able to achieve it once you do the cold
exposure and definitely during that 30
minut of cardio next question is why
can't I just do plant-based protein well
plant-based protein is incomplete it's
not going to get you that protein
synthesis that we want from complete
amino acids complete proteins that we
find in animal protein can you do a
protein shake yes you want to make sure
it's clean I'm not a big fan of too much
whey protein um I do like some collagen
protein I personally use equip Foods
protein it's clean it's grass-fed it's
beef protein and it gives you the all
the amino acids you want I'll put a link
for them it's actually equip foods.com
benaza which gives you 20% off their
product next question I get asked about
this routine is what do I eat the rest
of the day now if you could still focus
on protein at all those meals let's say
you ate at 12:00 p.m. and then let's say
4:00 p.m. and 8:00 p.m. or just 12:00
p.m. and 6 p.m. either one works then
you want to get 40 g of protein at least
at all of those meals with fat if you're
going to have carbs eat it towards the
end of the meal you'll have a better
response and more fat burning eating the
carbs at the end of the meal having the
protein fat and fiber first if you
enjoyed this video you're going to love
a recent keynote lecture I gave on how
to burn fat how to beat disease how to
do biohacking the right way it takes
everything you just learned from today's
video to another level disease is on the
rise one in two men are diagnosed with
cancer for women it's 1 in three more
than 60% of Americans are diabetic or
pre-diabetic by the year 2032 they're
predicting that one and two children
will be born on the autism spectrum one
person dies heart disease every 33
seconds about 695,000 people that's one
in every five deaths
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