REAL Reason You’re Not Losing Weight

Summary

This script delves into the not-so-obvious factors hindering weight loss, such as high insulin levels triggered by hidden sugars and seed oils, stress, lack of sleep, and frequent meals. It suggests improving insulin sensitivity through diet adjustments, exercise, and better sleep. The speaker also addresses misconceptions about weight loss, emphasizing the importance of health over scale numbers, and introduces strategies like berberine, apple cider vinegar, vitamin D, and various fasting methods including dry fasting to enhance weight loss and overall health.

Takeaways

• 🍽️ Overeating and lack of physical activity are the most obvious reasons for weight loss failure.
• 💉 Insulin resistance is a significant factor in weight loss difficulties, triggered by sugar and hidden sugars.
• 🌾 Even products labeled 'zero sugar' can contain high levels of starches, which act like sugar and can spike blood sugar levels.
• 🚫 Seed oils can cause insulin problems and contribute to weight gain.
• 💤 Stress, lack of sleep, and poor sleep quality can slow down weight loss by increasing cravings and hunger.
• 🍽️ Frequent meals and snacking can disrupt insulin balance and hinder weight loss.
• 🏋️‍♂️ Exercise and getting more sleep are essential for improving insulin sensitivity and overall health.
• 🍞 Small indulgences like a piece of bread or a glass of wine can kick you out of ketosis, delaying weight loss.
• 🌡️ Focusing on becoming healthy rather than just losing weight can lead to better results, as the body may be in a healing mode.
• 🏃‍♀️ Overtraining without adequate rest can be counterproductive to weight loss goals.
• 💊 Certain medications, like antidepressants and antibiotics, can interfere with weight loss efforts.
• 🌿 Berberine is a natural supplement that can help reduce insulin levels and promote weight loss.
• 🍎 Apple cider vinegar and certain nutrients, especially vitamin D, can support weight loss by improving insulin sensitivity.
• 🥗 Adopting a healthy ketogenic diet and intermittent fasting can assist in weight loss, with a gradual increase in fasting duration for better results.
• 🌅 Dry fasting, abstaining from food and water for a certain period, can trigger fat burning and enhance weight loss.

Q & A

What are some obvious reasons people can't lose weight?

The obvious reasons include eating too much food and leading a sedentary lifestyle.

What is the role of insulin in weight loss?

Insulin is at the heart of the problem with slow metabolism. It is triggered by sugar and hidden sugars, which can spike blood sugar levels and hinder weight loss.

How do starches in processed foods affect blood sugar compared to sugar?

Starches in processed foods can act worse than sugar on the glycemic index, spiking blood sugar higher and causing more weight gain.

Why are seed oils problematic for weight loss?

Seed oils can cause issues with insulin, leading to significant weight gain.

How do stress and lack of sleep impact weight loss?

Stress and lack of sleep can slow weight loss by causing cravings for unhealthy foods and increasing hunger.

What dietary changes can help lower insulin levels?

Reducing sugars and starches, cutting out snacks, and eating less frequently can help lower insulin levels.

Why might someone plateau in their weight loss journey even with a healthy diet and intermittent fasting?

Plateaus can occur due to hidden sugars, insufficient insulin sensitivity, overtraining, lack of sleep, or the body's adaptation period to fat burning.

How can overtraining affect weight loss?

Overtraining without adequate rest can hinder weight loss. Adjusting the exercise intensity and allowing more rest can help.

What are some non-obvious factors that might be hindering weight loss?

Non-obvious factors include hidden sugars in food, seed oils, medications like anti-depressants and antibiotics, and insufficient sleep.

What is the concept behind dry fasting and its benefits for weight loss?

Dry fasting involves not eating or drinking from sunrise to sunset, which can enhance fat burning and activate survival genes, leading to significant weight loss benefits.

Outlines

00:00

🍽️ Hidden Reasons for Weight Loss Struggles

The first paragraph explores the less obvious factors hindering weight loss despite following a ketogenic diet and intermittent fasting. Insulin plays a crucial role in slowing metabolism, and hidden sugars and carbohydrates in processed foods can spike insulin levels more than regular sugar. Seed oils, stress, lack of sleep, and frequent snacking are also major contributors. To counteract these issues, it’s essential to reduce sugar and starch intake, avoid snacking, exercise regularly, and get adequate sleep. Additionally, understanding the time it takes to achieve ketosis and recognizing non-scale victories like reduced hunger and increased energy are important for sustained weight loss.

05:01

⏳ Advanced Fasting Techniques for Better Results

The second paragraph discusses advanced fasting techniques to enhance weight loss. After adapting to an initial 16-hour fasting window, it's recommended to extend fasting periods progressively to 18 hours and eventually to one meal a day (OMAD). Dry fasting, which involves abstaining from both food and water from sunrise to sunset, can significantly boost fat burning and trigger beneficial genetic responses. A 24-hour dry fast can be particularly effective, starting with good hydration followed by no intake of food or water for a full day. These fasting strategies, combined with a healthy ketogenic diet and intermittent fasting, can lead to noticeable improvements in weight loss and overall health.

Keywords

💡Weight Loss

Weight loss refers to the process of reducing body weight through various means, such as diet and exercise. In the video, weight loss is the central theme as the speaker discusses the reasons why people might not be achieving their weight loss goals and offers solutions to overcome these obstacles.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. In the context of the video, insulin is identified as a key factor affecting metabolism and weight loss. High insulin levels, triggered by sugar and carbohydrates, can lead to weight gain and hinder further weight loss efforts.

💡Ketogenic Diet

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. The video mentions that even those on a healthy ketogenic diet can experience weight loss plateaus, emphasizing the need to address insulin sensitivity and other factors.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The video suggests that this method can be beneficial for weight loss, but it also discusses the importance of adapting and progressing to longer fasting windows for better results.

💡Glycemic Index

The glycemic index is a measure of how quickly a food raises blood sugar levels. The script uses the glycemic index to illustrate how certain foods, even those labeled as 'zero sugar,' can have a higher impact on blood sugar than actual sugar due to their high starch content.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from demanding circumstances. In the video, stress is mentioned as a factor that can slow weight loss by affecting insulin levels and potentially leading to unhealthy food cravings or increased hunger.

💡Sleep

Sleep is the natural condition of rest for the body and mind. The video emphasizes the importance of adequate sleep for weight loss, as poor sleep can disrupt insulin levels and lead to increased cravings or hunger, hindering weight loss progress.

💡Insulin Sensitivity

Insulin sensitivity refers to the body's ability to respond effectively to insulin, allowing for efficient glucose uptake by cells. The script discusses improving insulin sensitivity as a method to enhance weight loss by reducing sugar and starch intake, eliminating frequent snacking, and exercising.

💡Ketosis

Ketosis is a metabolic state in which the body uses fat stores for energy instead of carbohydrates. The video explains that entering and maintaining ketosis can be disrupted by certain foods and behaviors, such as consuming bread or alcohol, and that it takes time for the body to adapt to this state for effective weight loss.

💡Berberine

Berberine is a natural plant alkaloid that has been shown to have potential health benefits, including reducing insulin levels. The video mentions berberine as a supplement that can help decrease inflammation and improve mitochondrial function, thus aiding in weight loss.

💡Apple Cider Vinegar

Apple cider vinegar is a type of vinegar made from apple cider and is sometimes used as a home remedy for various health issues. In the context of the video, it is suggested as a method to reduce insulin levels, with a recommendation to consume it diluted in water to avoid dental erosion.

💡Vitamin D

Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health and immune function. The video highlights the importance of vitamin D for reducing insulin levels and suggests obtaining it through sun exposure or a combination of food and supplements.

💡Dry Fasting

Dry fasting is a form of fasting where no food or water is consumed for a certain period. The video recommends dry fasting as a method to burn more fat and trigger genes that help with survival, suggesting a progression from 12-hour to 24-hour dry fasts for optimal weight loss benefits.

Highlights

Obvious reasons for not losing weight include overeating and lack of exercise.

Insulin is a key factor in weight loss difficulties due to its impact on metabolism.

Hidden sugars in foods labeled as 'zero sugar' can still contribute to insulin spikes.

Carbohydrates without fiber can act worse than sugar on the glycemic index, leading to weight gain.

Seed oils can cause insulin problems and contribute to weight gain.

Stress and lack of sleep can slow weight loss by affecting food cravings and hunger levels.

Frequent meals and snacking can increase insulin levels, hindering weight loss.

Improving insulin sensitivity involves reducing sugars, starches, and snacking, along with exercise and better sleep.

Small dietary deviations like bread or wine can disrupt ketosis and delay fat burning.

Weight loss is a byproduct of becoming healthier, not the primary goal.

Monitoring hunger and energy levels can indicate if weight loss methods are effective.

Overtraining without sufficient rest can impede weight loss progress.

Medications, including antidepressants and antibiotics, can affect weight loss capabilities.

Berberine is a natural supplement that can help reduce insulin and improve weight loss.

Apple cider vinegar can be beneficial for weight loss when consumed correctly to avoid tooth damage.

Vitamin D is crucial for reducing insulin levels and can be obtained through sun exposure or supplements.

Intermittent fasting, particularly an 18/6 hour eating window, can enhance weight loss.

Dry fasting, abstaining from food and water for a period, can trigger fat burning and improve health.

Occasional 24-hour dry fasts can provide significant benefits for weight loss and overall health.

Transcripts

this is why you're not losing weight now

of course the obvious reasons why people

can't lose weight are they're eating too

much food or maybe they're just a couch

potato those are the obvious things and

then you also have people who are on a

healthy version of the ketogenic diet to

doing inent fasting and even they

Plateau today you're going to learn the

not so obvious things that are keeping

you from achieving your weight loss

goals insulin is at the heart of the

problem with slow metabolism your body

can always lose to that point but then

getting further is a problem that's

because of insulin insulin is triggered

by sugar and other things that are

hidden sugars okay so if you look at for

example this this has zero sugars this

has zero sugars this has zero sugars

this has zero sugars and so does this

too but wait a second doesn't have any

sugar well it has carbohydrates and it

doesn't have a lot of fiber so what's

left starches it's basically a string of

sugars connected together and because

it's so processed it's going to act not

just like sugar but worse than sugar on

the glycemic index so it's going to

spike your sugar a lot higher and it's

going to cause even more weight gain

than something like sugar cane sugar

cane itself on the glycemic index is I

think like 74 or 75 the starches in junk

food go above 100 and multitran can go

up to 185 so even though it's not called

a sugar we're just going to call it

Sugar because it acts like a sugar

another hidden one is seed oils seed

oils can cause a problem with insulin to

the point where you gain a lot of weight

stress and a lack of sleep can also slow

weight loss this is why when you don't

sleep good you might crave the wrong

Foods or be extra hungry if you really

want to do a good demo uh check your

blood sugars after a night that you

haven't slept you're going to see the

like way off and then frequent meals

like in

snacking devastating for insulin because

every time you eat anything you increase

insulin what do we do to fix this

insulin how do we lower insulin how do

we make insulin work better it's called

insulin sensitivity well number one of

course you reduce your sugars and

starches number two you start to not eat

frequently cut out snacks number three

exercise of course that's the obvious

one getting more sleep is also important

but there's the not so obvious things

that you might be doing that I need to

make you aware of even a piece of bread

for example can bump you out of fat

burning for a lot longer than you might

think because it takes some time to get

into ketosis could take 24 to 48 hours

let's say for example you're in ketosis

and then you drink a glass of wine then

next night you have a piece of bread

you're just not going to be in ketosis

why because it takes you a lot longer to

get any ketosis it's very easy to bump

you out but it takes longer to get you

in because the body is adapting and that

takes some time the next one is it's

actually working and you don't know it

you think it's not working because

you're looking at the scale and you're

not budging it's not lose weight to get

healthy it's get healthy to lose weight

and so when you start cutting down carbs

and you start burning your own fat your

body isn't in a healing mode you're

going from a kind of a blood sugar

diabetic area to a healthier area

there's really just two things to look

at number one did your hunger go away

and secondly your energy level if your

energy level is high that means you're

using the fat as energy those two things

means that it is working and you just

need to give it more time another point

is overtraining I've had people who

exercise too much with not enough rest

and all we did is give them more rest

all we did is we took that

high-intensity exercise program and

spaced it out more so there's more rest

and that worked the next one and this is

really important is getting enough sleep

I had one lady who came in uh she lifted

I think it was 3 million pounds at the

gym over the course of a year okay she

worked out every other day with her

friend and uh I think she lost one pound

in a whole year then I find out terrible

sleep okay I help her with her sleep she

starts losing a lot of weight over 20

pounds then you have medications

anti-depressive medication antibiotics

can also block your ability to lose

weight another way to reduce insulin is

called berberine it decreases

inflammation it even gets the

mitochondria to actually work a lot

better it does a lot more but just

realize that it's going to be really

good for helping you lose weight apple

cider vinegar 1 tablespoon per glass of

water sip it with the straw to make sure

that you don't get all this acid on your

teeth there's certain nutrients that

help reduce insulin the most important

one is vitamin D at least 10,000 I use

every single day but if you're out in

the Sun at least a half hour you're

getting 20,000 iuse so it's either Sun

or a combination of food and supplements

to get your vitamin D now of course the

obvious thing too is go on a healthy

version of the ketogenic diet lower carb

and at the same time do intermittent

fasting but I need to explain what type

of fasting I would recommend especially

if you're having a problem losing weight

now most people do like a pattern of 16

hours fasting with an hour eating window

and I do recommend it at first but after

you do this fasting okay and you get

used to it and you get your body to

adapt and you're eating healthy you want

to go to an 18 and a six-hour eating

window and then eventually maybe a

23-hour fasting with a 1hour eating

window so you're doing omad which means

one meal a day but then I'm going to

recommend something called dry fasting

don't eat or drink from some sunrise to

sunset now that's roughly about 12 hours

and if you did 12 hours of dry fasting

you're going to burn more fat you

trigger all sorts of genes that help you

survive fat doesn't have a lot of water

in it maybe 1 to 3% but fat can create

water when it's burned with oxygen

especially if you don't give your body

as much water and then graduating into

even 24 hours occasionally so let's say

today you're going to hydrate very well

okay and then at 6:00 no food no water

then you go to sleep tonight you wake up

in the morning at 6:00 that's 12 hours

you're dry fasting as well you're not

eating or drinking all the way until

6:00 at night where you have your first

meal and then you can start drinking

water that gives you 24 hours that's a

that's a pretty darn good dry fast and

you're going to notice some really good

change with that so I guarantee if apply

any of the things I talked about today

it's going to help you but if you

haven't seen my uh video on dry fasting

and you want a little more information

about that I put that up right here

check it out