Do This First Thing In The Morning To Lose Stubborn Fat In 1 Week | Ben Azadi

Summary

This 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

00:00

🍵 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.

05:02

❄️ 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.

10:03

🏃‍♂️ 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.

15:04

🕗 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.

Keywords

💡Green Tea

Green tea is a type of tea that is made from unoxidized leaves and is known for its health benefits. In the context of the video, green tea is highlighted for its high content of catechins, particularly EGCG (epigallocatechin gallate), which are antioxidants that may aid in fat loss. The video emphasizes that green tea can increase fat oxidation and energy expenditure, especially when combined with caffeine, which is naturally present in green tea. It is recommended as the first step in the morning routine to activate fat burning.

💡Catechins

Catechins are a group of antioxidants found in various plants, with green tea being a particularly rich source. The video discusses how catechins, specifically those in green tea, show promising results for targeting stubborn fat, particularly belly fat. They are believed to help the body burn fat by increasing fat oxidation, which is the process of breaking down fat for energy use.

💡Caffeine

Caffeine is a natural stimulant found in coffee, tea, and other plants. The video explains that caffeine works synergistically with green tea's catechins to boost metabolism and fat burning. It raises fatty acids into the bloodstream, signaling the body to use these fatty acids for energy, which can lead to increased ketosis and a higher basal metabolic rate.

💡Caprylic Acid

Caprylic acid, also known as octanoic acid, is a medium-chain triglyceride (MCT) fat. The video describes it as beneficial for metabolism and mitochondrial uncoupling, a process that can increase metabolism by burning fuel as heat instead of converting it into useful power. It is recommended to be added to green tea or coffee as part of the morning routine to enhance fat burning.

💡Mitochondrial Uncoupling

Mitochondrial uncoupling refers to a process where the mitochondria, the energy-producing parts of the cell, burn fuel to produce heat instead of ATP, the cell's energy currency. The video explains that this process can increase metabolism and is associated with the use of MCT oils like caprylic acid, which can lead to more efficient fat burning.

💡Cold Exposure

Cold exposure involves subjecting the body to cold temperatures, which can be achieved through methods like cold showers, ice baths, or cryotherapy. The video suggests that cold exposure is a potent tool for enhancing metabolic health by stimulating brown adipose tissue, which burns calories to generate heat and aids in metabolism and fat loss.

💡Brown Adipose Tissue

Brown adipose tissue, or brown fat, is a type of fat that burns calories to generate heat, unlike white fat that stores energy. The video discusses how cold exposure can activate brown fat, leading to increased calorie burning and improved metabolism, which is beneficial for weight management and fat loss.

💡Epinephrine

Epinephrine, also known as adrenaline, is a hormone and neurotransmitter that plays a role in the body's fight-or-flight response. The video explains that cold exposure can trigger a significant release of epinephrine, which can enhance mood, improve metabolism, and provide pain relief benefits. It also contributes to increased energy and focus.

💡Fasted Cardio

Fasted cardio refers to performing cardiovascular exercise on an empty stomach, typically after an overnight fast. The video advocates for 30 minutes of fasted cardio as part of the routine, suggesting that it puts the body in a state where it is more likely to tap into body fat for fuel, thus promoting fat loss.

💡Autophagy

Autophagy is a cellular process in which the body cleans out and recycles damaged or old cells and cellular components. The video describes autophagy as a process that is enhanced during fasting, leading to lower inflammation and improved cellular health. It is presented as a natural mechanism for the body to maintain and restore itself.

💡Human Growth Hormone

Human growth hormone (HGH) is a hormone that plays a role in cell reproduction, growth, and regeneration. The video suggests that following the outlined routine can lead to an increase in HGH, which is known for its fat-burning and anti-aging properties. It is framed as a natural and beneficial outcome of the fasting and exercise regimen described.

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