Every Cells In Your Body Will Be Immediately Fixed | William Li
Summary
TLDRThe script discusses how certain surprising foods can actually help turn on our metabolisms to burn fat in a healthy way. It focuses on foods like beans, chili peppers, pears, and pomegranates and how they contain beneficial compounds that can convert harmful white fat into helpful brown fat, boost gut health to improve metabolism, and trigger fat-fighting hormones. The goal is to rethink weight loss from deprivation toward embracing the joy of eating metabolism-boosting foods.
Takeaways
- 😊 Frustrated that many diet plans involve deprivation and elimination which makes them hard to stick to long-term
- 👍 Wants to use new science of metabolism, food and practical tips to rediscover joy of eating instead of fearing food
- 🌶 Surprising foods like beans, chili peppers and pears can turn on fat-burning, metabolism-boosting processes in the body
- 😋 Beans have fiber that improves gut health and ups metabolism; human studies show waist size shrinks in a month
- 🔥 Capsaicin in chili peppers binds to receptors on the tongue, releasing fat-burning hormones like norepinephrine
- 🥑 Norepinephrine activates brown fat which burns calories without exercise unlike jiggly white fat
- 🍐 Pears have fiber and chlorogenic acid which improves metabolism and converts white fat to brown fat
- ❤️ Pomegranate juice with skin pressed has ellagitannins that fight white fat and inflamation and activates brown fat
- 💪 Mechanisms that fight fat and inflammation are redundant so variety of foods triggers them
- 🙌 New science shows we can eat foods strategically to burn fat in a healthy, sustainable way long-term
Q & A
What is the main idea of the script?
-The main idea is that there are foods that can turn on our metabolism to burn fat in a healthy way, rather than eliminating foods or depriving ourselves.
Why do diets often fail?
-Diets often fail because they rely on elimination, deprivation and scarcity which goes against human nature. This causes people to rebound and regain weight.
What are the 3 key components for rethinking how to lose weight?
-The 3 key components are: 1) the new science of metabolism, 2) the new science of food, and 3) the practical aspect of putting it together in a way that helps us rediscover the joy of eating.
How can beans help with weight loss?
-Beans contain dietary fiber that improves gut health and microbiome. This upregulates metabolism to burn fat better. Studies show eating 1 cup, 5 days a week shrank waist size by 1 inch in a month.
How do chili peppers help turn on brown fat?
-The capsaicin in chili peppers binds to receptors on the tongue, signaling the brain to release norepinephrine. This courses down nerves by brown fat, activating it to burn more calories.
What do pears contain that helps with fat loss?
-Pears contain dietary fiber for gut health and chlorogenic acid which activates brown fat and converts white fat into brown fat.
How does pomegranate juice fight body fat?
-Pomegranate juice contains ellagitannins that activate brown fat, lower inflammation in fat, and affect stem cells to create more brown fat rather than white fat.
Why is brown fat better than white fat?
-Brown fat burns calories rather than storing them. It's not jiggly like white fat and it's thinner and not visible under the skin, but it helps burn calories and fat.
What causes the spicy sensation from chili peppers?
-The capsaicin in chili peppers binds to receptors on the tongue called TRPV1, triggering the spicy sensation. This also signals the brain to release fat-burning hormones.
How can we lose weight in a healthy, sustainable way?
-By understanding foods that turn on metabolism and brown fat, we can lose weight through a healthy diet rather than deprivation. This creates joy around eating and is sustainable.
Outlines
😊 How our metabolism can help burn fat
The paragraph explains that we can use our body's metabolism to burn fat in a healthy way. It states that there are certain surprise foods like beans, chili peppers, pears etc. that can turn on our metabolism to burn more fat. These foods contain beneficial compounds that help convert bad white fat into good brown fat, lower inflammation, and improve gut health.
🌶 How chili peppers can activate brown fat
The paragraph discusses how capsaicin in chili peppers binds to receptors in our tongue, releasing feel-good endorphins and fat-burning norepinephrine. This triggers brown fat in our neck area which is a healthy 'hero' fat that helps burn calories. So eating spicy foods like chili peppers can stimulate brown fat to burn more white fat.
Mindmap
Keywords
💡metabolism
💡intermittent fasting
💡beans
💡chili peppers
💡brown fat
💡white fat
💡pears
💡pomegranate
💡gut microbiome
💡capsaicin
Highlights
Foods like beans, chili peppers, pears and pomegranates can turn on metabolism to burn fat
Beans have fiber to improve gut health and upregulate metabolism to burn fat better
Capsaicin in chili peppers binds to receptors on the tongue, releasing hormones like endorphins and norepinephrine
Norepinephrine activates brown fat which is a useful fat that helps burn energy
Pears contain chlorogenic acid which helps convert white fat into brown fat
Pomegranate skin contains polyphenols that fight white fat, activate brown fat and lower inflammation
Elimination diets lead to deprivation, making them hard to stick to long-term
Human nature opposes deprivation, leading to resentment and weight cycling
New science of metabolism and food can help achieve health goals without deprivation
Surprise fat-burning foods include beans, chili peppers, pears and pomegranates
Spicy foods release endorphins, explaining why some love and get addicted to them
Brown fat is a hero fat that burns energy unlike white fat which is mostly stored
Visceral fat is dangerous because it can inflame and strangle internal organs
Fiber in pears helps streamline metabolism and improve insulin sensitivity
Redundant fat burning mechanisms allow flexibility in foods that can be eaten
Transcripts
but the real surprise is that there are
actually foods that can actually turn on
our metabolism and use our fat so we can
eat foods to trigger our good fat to
burn down our bad fat at the level of
the harmful
fat most people think about weight loss
from the perspective of what they can
see with their eyes and you know
influenced by Vanity which I think is
important people need to feel good they
look good they feel good but that's not
the real reason to combat body fat and
that's really where the new science of
the metabolism teaches us that there are
ways that we can actually use the hard
wirring systems in our body around our
metabolism this is our operating system
in order to be able to achieve the goal
of Inner Health so we can fight body fat
on the inside as well as the outside and
you know there's ways of doing it that
leverage you know when to eat and how to
eat you know intermittent fasting is
part of that story but the real surprise
is that there are actually foods that
can actually turn on on our metabolism
and use our fat so we can eat foods to
trigger our fat our good fat to burn
down our bad fat at the level of the
harmful fat that's really the new angle
on this which is that we can Elevate our
health by elevating our metabolism and
to do that we can actually eat food I've
personally been as a doctor and as a
scientist been very frustrated with the
fact that many of my patients are on
diets and they ask me which diet they
should I should be on and you know
regardless it's almost like no matter
what diet you choose they are all about
elimination deprivation scarcity
removing things from your diet and it
becomes very difficult the more extreme
it is the more difficult it is for
people to stick to so then they rebound
and they wind up weight cycling up and
down and up and down and at the end of
the day they gain back everything they
wanted to lose sometimes more and then
they're very frustrated because they
feel like they've been deprived here's
the deal human nature uphor deprivation
right so when somebody tells you not to
do something you can't do something or
something is bad to do our brains are
hardwired to go maybe just a a little
bit or let me see if I can sneak around
the side or you know you just kind of
build up that resentment of actually
having something taken away from you
that's our I think that's part of our
natur is to really have that freedom of
choice well so what I try to do is to
use the new science of the metabolism to
upend this idea that you have to use
elimination in order to be able to
achieve health goals related to your
metabolism so this there's three
components by the way that allow us to
actually reexamine reconceptualize how
foods can be used to lose weight in a
healthy way all right this is the key
healthy way so there's the new science
of the metabolism there is the new
science of food and then there is
actually the Practical aspect of how we
actually put it all together in a way
that allows us to embrace and find
ReDiscover The Joy of Eating as opposed
to the fear of food because of what it
can actually do to our body weight let
me just throw a couple of foods out
there that might be surprising as foods
that can turn on our fuel burning fat
fighting processes that are hardwired in
our bod things that you may not expect
number one beans canned beans pre-cooked
beans ready to eat beans dried beans you
want to soak it turns out that beans
have been studied for their ability to
actually help fight body fat and not is
it not only does it work in the
laboratory but it works in people as
well so human Studies have been done to
show that people who eat as little as a
cup of precooked ready to eat beans like
the stuff you get the can in the grocery
store does not have to be expensive 5
days of the week 5 days out of seven
okay is enough to actually shrink your
waist size that's how round your the
tube of your body is we're not talking
about the muffin we're talking about
actually how big your body
circumferences by about an inch after a
month and the reason that works is
because beans have dietary fiber that
actually make our gut healthier and as
our gut health our microbiome improves
it actually upregulates it it levels up
our metabolism to burn fat better so
that's one example of a surprise food
another one which by the way you could
find in the middle aisle like beans are
chili flakes the stuff that you put on
pizza all right or dried chili the dried
anre chili papano chilies you can find
by the dried section in the grocery
store or of course fresh chilies you
want to actually you know eat some Thai
food with some nice you know Serrano
chilies that also works and here's
actually what's been found Chili Peppers
give some Zing to your body that's the
spiciness and we now know that that Zing
is caused by this natural compound
natural chemical in Peppers called capin
and also capsinoids it's kind of a class
of natural chemicals one of the things
that you know people have loved spicy
food for is that it actually creates
this nice flavor sensory reaction the
capsacin is what does it binds to a
special taste receptor kind of receptor
on your tongue the spicy receptor
there's a name for it it's called trip
V1 don't worry about memorizing that
just know that natural chemical and
peppers is like a key and and on your
tongue is a lock and it goes Key and
Lock turn bam you actually have that
spicy Zing right now the key thing that
is really exciting is that when the key
goes into the lock that hot spicy flavor
of chili touches your tongue you do feel
that spicy flavor what your tongue does
that receptor that lock does this text
messages your brain and it tells your
brain to release hormones one of the
hormones that it actually releases is
endorphins so that's the Feelgood
hormone that's why some people are
really addicted to spicy food by the way
the other hormone it actually releases
is norepinephrine norepinephrine is
special hormone that we use when we want
to get pumped up like fight or flight
you know you want to square off against
somebody all right you got your
norepinephrine like right and the other
thing that happens and next time you eat
chili hot peppers anything spicy do this
kind of go into your meditative Zone and
like close your eyes and feel after the
thinging you will actually feel this
wave going down from your head down the
side of your neck like literally it's
like a little tingling sensation that is
the norepinephrine coarsing down the
nerves around your neck and this is
where a special kind of fat good fat
useful fat hero fat called Brown fat is
located now brown fat isn't jiggly
that's called white fat white fat is
what you have out of the arm under the
chin it's the muffin top it's around
your thighs and your butt that's what
actually most people are trying to get
rid of white fat is unsightly but not as
dangerous as visceral fat which is
packed around our guts inside our body
cavity that's dangerous because it's
like a baseball glove that like
strangles our organs and becomes
inflamed all right so what brown fat is
which is the other kind of fat is a hero
fat is not wiggly and jiggly it's not
lumpy bumpy and it's not under the skin
so you can't see it it's paper thin all
right let's talk about a pair I actually
Love Pears you know especially in the
fall and winter there's nothing I love
more than like a really ripe pear when
it's in season and what do pears have
pairs have a lot of dietary fiber
dietary fiber helps your gut microbiome
help feed your gut bacteria you're
healthy gut bacteria helps to streamline
your metabolism helps make your body
more sensitive to insulin so your
glucose your fuels absorb more
efficiently but also it's got
chlorogenic acid which is different than
acetic acid it's a different acid
chlorogenic acid by the way also turns
on your brown fat but chlorogenic acid
also takes your white fat the harmful
wiggly jiggly stuff and says hey by the
way Taps on your shoulders hey by the
way here's what we'd like you to do we'd
like you to start turning more into
Brown fat healthy fat helpful fat useful
fat and literally your wiggly jiggly
stuff you know what okay I'll do that
and so you can actually use pairs the
chlorogenic acid and pairs to help to
convert some of your harmful white fat
towards Brown fat and in fact it will
also tell your stem cells that might
turn they create another fuel tank and
rather than making more white fat it
might say hey hey buddy over that the
other direction don't make more fuel
tank for white fat go ahead and make
some brown fat it can actually have stem
cells make more Brown fat a fairly
complicated food but it's very tasty and
that's pomegranates all right now
pomegranates are they've got seeds with
a little Rim a little layer of juice
around it and pomegranate juice is
really pressed from those seeds some
kinds of pomegranate juice actually is
pressed through the skin of the
pomegranate and most of the polyphenols
are actually found in the skin and so
how the juice get gets pressed can make
a big difference you get a lot more
polyphenol with juice that's pressed
through the skin all right now
pomegranate juice we know contains a
natural bioactive called elij tannin
elij tannins actually do some pretty
amazing things one of the things that it
does is it actually fights harmful body
fat white fat it activates Brown fat
lowers inflammation in fat so all these
good things that we actually know it
also affects the stem cells of fat as
well these mechanisms are redundant okay
so that way you can swap and switch and
it's not like you got to eat the one
thing all the time thank goodness that
we can actually have diversity
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