Latest / Connor with Honor: AI, Real Estate and Real Life / 20 Top Fat Dropping questions answered by someone who has dropped 135 pounds of fat themselves

Transcript

20 Top Fat Dropping questions answered by someone who has dropped 135 pounds of fat themselves · Connor with Honor: AI, Real Estate and Real Life

0:00
unknown: There we go.
0:00
SPEAKER_00: These are questions that often come up when people look at me.
0:04
SPEAKER_00: First off, I'm not a doctor, not a nutritionist.
0:06
SPEAKER_00: I'm just a guy that was fat for all of his life, finally got into my 50s and got my mind wrapped around the right way to do this.
0:13
SPEAKER_00: And I was able to torch off 135 pounds of body fat, and I'm still working out, still living the dream.
0:19
SPEAKER_00: And it's that what happened when I was 51.
0:21
SPEAKER_00: Now I'm 55.
0:22
SPEAKER_00: I don't know when you're going to be watching this, but I'm sure I'm still on the same trajectory because I did make the right decisions and I was able to forgive myself, but there's a lot more than that in this in this video.
0:34
SPEAKER_00: If you're watching this and you happen to see it split up into shorts, I've done that as well, trying to help people navigate getting into better shape.
0:41
SPEAKER_00: But let's start with some of the most common questions people have when it comes to fat loss, and hopefully this will guide you.
0:48
SPEAKER_00: The first one is what is the most effective way to lose body fat?
0:53
SPEAKER_00: And there's a lot of argument out there because everybody seems to be making a dime off of people torching off body fat.
1:01
SPEAKER_00: I'm not in that realm.
1:03
SPEAKER_00: I did it myself, and hopefully these videos will help you.
1:07
SPEAKER_00: My YouTube channel is at home muscle.
1:10
SPEAKER_00: At home muscle.
1:11
SPEAKER_00: That's of course my YouTube handle.
1:13
SPEAKER_00: You can see every video that I put together with regard to torching off fat and my experiences, and hopefully they'll help you.
1:20
SPEAKER_00: Now, the most effective way to lose body fat, first off, we have to tap into it.
1:25
SPEAKER_00: So you might have heard that caloric restriction is really a great way to lose body weight.
1:30
SPEAKER_00: And then you've probably also heard there's a lot of drugs that are prescribed now, especially now, as we're now into 2025, that will peel off body weight.
1:40
SPEAKER_00: Body fat, different animal, because typically, if you look at your human body or a basic human body as a hybrid car, hybrids have access to both battery power and gas power, right?
1:52
SPEAKER_00: Well, usually when you're your body is usually in that gas-powered mode.
1:57
SPEAKER_00: So you're burning incoming calories for fuel.
2:00
SPEAKER_00: That's where you're getting your energy from.
2:02
SPEAKER_00: It's very rare that we tap into that stored body fat.
2:05
SPEAKER_00: The stored body fat fat is accessed via restricting carbohydrates or not eating at all for a while.
2:13
SPEAKER_00: I'll get into those numbers in just a second.
2:15
SPEAKER_00: But when people ask me the best way to lose body fat, it's going to be tapping into your fat stores and using that as energy.
2:23
SPEAKER_00: A couple different ways as I see it, the caloric restriction model actually creates some issues, especially if you're still eating the high carbohydrate foods or carbohydrates really at all.
2:34
SPEAKER_00: It just depends on levels for you as a person, how many carbohydrates you can have while still keeping the needle in that fat burning zone.
2:42
SPEAKER_00: Maybe you've heard of ketosis.
2:44
SPEAKER_00: That's the switch that your body has going from burning the sugar and carbohydrates over to burning stored body fat.
2:51
SPEAKER_00: So you have two different fuel systems on your body.
2:54
SPEAKER_00: And again, to make that switch, usually people made that during the evening time when they're sleeping, and then when they had their breakfast meal in the morning when they first refed, then their body would switch back to burning incoming calories and those sorts of things.
3:09
SPEAKER_00: However, caloric restriction does pose issues, and you can do your own research.
3:13
SPEAKER_00: But from what I've seen, at least with me, when I ever, whenever I restrict calories, my metabolism comes down very quickly.
3:21
SPEAKER_00: Whenever I don't restrict calories but switch to eating meat, eggs, fish, vegetables, and maybe some fruits, but hardly any, then my body switches over and starts burning the stored body fat.
3:34
SPEAKER_00: A byproduct of that is ketones.
3:37
SPEAKER_00: So they say a person is in ketosis.
3:40
SPEAKER_00: So that is one way to access that particular stored body fat.
3:44
SPEAKER_00: And the other way, of course, is going to be through fasting, which kind of the same mechanism, but now you're not going with eating anything, you're going to eating nothing.
3:53
SPEAKER_00: Zero.
3:54
SPEAKER_00: And that's what really helped me a lot through the entire process because I was able to fast for longer and longer periods of time, and then the fat just got torched up.
4:03
SPEAKER_00: Ketones, actually, when your body is registering ketones, maybe you've peed on those strips or you have something you can breathe into to do it, or even check ketones in your blood.
4:12
SPEAKER_00: They have these little devices now.
4:14
SPEAKER_00: Whenever your body is showing excess ketones, you're actually burning more fat than your body needs to burn, which is incredible.
4:20
SPEAKER_00: So when you do go into the fasting realm, your metabolism increases in some studies upwards of 10%, which is insane.
4:27
SPEAKER_00: When you're cutting calories, the metabolism goes the other way, which isn't good.
4:31
SPEAKER_00: If you've ever seen the world's biggest loser, they don't have any repeat shows because those poor folks have gained all the weight back plus some because they completely crash the metabolism.
4:42
SPEAKER_00: But there's a lot more to talk about.
4:44
SPEAKER_00: The second question people ask: how many calories should I consume to achieve fat loss?
4:50
SPEAKER_00: Again, that goes back to the first thing we talked about.
4:52
SPEAKER_00: The calories that you're taking in, it's going to depend on the type.
4:56
SPEAKER_00: People often argue that it is calorie for calorie, but I beg to differ.
5:01
SPEAKER_00: A hundred calories of cookies is a lot different than a hundred calories of broccoli.
5:06
SPEAKER_00: It's the same thing.
5:07
SPEAKER_00: When you eat different types of food, your body has different reactions to them.
5:11
SPEAKER_00: As far as the caloric model, I think that's something that's somewhat been debunked.
5:16
SPEAKER_00: It's being shown is not really applicable because the type of calories actually matter.
5:23
SPEAKER_00: What you're ingesting for those calories does make a difference.
5:27
SPEAKER_00: So if you switch over, and the things I talked about were meat, eggs, fish, vegetables, and very light some fruits, then what ends up happening is your body has to switch from being sugar or carbohydrate burning over to burning stored body fat.
5:41
SPEAKER_00: So as far as what those calories look like, even when you're eating a ketogenic type diet or paleo or carnivore, different words for the same thing.
5:49
SPEAKER_00: But some of those diets do allow liberal amounts of carbohydrates.
5:53
SPEAKER_00: That's what I found restricting was incredibly important.
5:57
SPEAKER_00: So I didn't do all those additives or eat those like fruits or devour, take apart the fruits and squeeze out juices and stuff like that.
6:04
SPEAKER_00: Because when you do that with fruit, you start missing out on the fiber.
6:07
SPEAKER_00: So the absorption in your body is a lot faster and does create that insulin spike, which we haven't talked about.
6:14
SPEAKER_00: However, as far as caloric content goes and what you're eating, even when you're restricting carbohydrates, you might be able to be a little bit more liberal with calories, but it's going to depend on your daily expenditure of calories, what you're going to be eating.
6:28
SPEAKER_00: If you remember the Atkins diet that came out years ago, fantastic, and that really did cut back on carbohydrates for people, and it solved a lot of people's fat issues.
6:37
SPEAKER_00: There's also been books written throughout the years talking about the same thing.
6:41
SPEAKER_00: However, sometimes they say eat as much as you want of food as long as it doesn't contain carbohydrates.
6:49
SPEAKER_00: Your body does use those calories, and in the excess calories, they're going to be stored.
6:55
SPEAKER_00: So you have to watch out for that.
6:56
SPEAKER_00: So what's typical is you see online anywhere 2,000 to 2,500 calories, but it's going to depend on what you burn.
7:03
SPEAKER_00: When you do switch over into the ketogenic state, however, it seems like you might be able to have more calories than you would maybe if you're eating high sugar carbohydrates because of the lessening or the dampening effect on the insulin hormone.
7:19
SPEAKER_00: Again, this is just something that I've read and I've studied.
7:23
SPEAKER_00: I believe it's applicable, but maybe not for everybody.
7:26
SPEAKER_00: Something to look at.
7:27
SPEAKER_00: The best way that I found to torch this off and not even have to worry about caloric content, and even when I'm refeeding, I try to take it easy, but taking complete days off of eating altogether.
7:38
SPEAKER_00: So I'm typically eating in a ketogenic state, and then I won't eat for two or three or four days, depending on how long the fast is.
7:46
SPEAKER_00: And that's especially if maybe I overindulged a few days prior.
7:50
SPEAKER_00: Now, if you would have talked to me years ago, it took me many, many years to finally get this put together.
7:56
SPEAKER_00: I have failed over and over at many different types of diets, failed at just about everything until finally I was able to learn how to forgive myself and then continue the weight loss process, recording more good time than bad time in my particular dietary approach with the fasting and the ketogenic type eating.
8:16
SPEAKER_00: And then over time it did fix itself.
8:18
SPEAKER_00: Believe it or not, it was crazy, but I realized that every time I messed it up, I would forgive myself and start over immediately.
8:26
SPEAKER_00: And you do it when you put that donut in your mouth, or you end up at the drive-thru at the restaurant.
8:32
SPEAKER_00: You're gonna be eating all these tacos or french fries or shakes or whatever your poison happens to be.
8:37
SPEAKER_00: When you find yourself doing it, if it's too late before you notice, then stop.
8:42
SPEAKER_00: If you've already eaten it, take in that first bite and realize it, throw it away.
8:46
SPEAKER_00: If you've taken that first bite and it's like, uh-oh, what am I doing?
8:49
SPEAKER_00: Because, ladies and gentlemen, we are creatures of habit.
8:52
SPEAKER_00: You have trained yourself over time to overindulge in whatever you want.
8:58
SPEAKER_00: And you might be somebody that is an emotional eater, which I believe we all are, because food carries with it such great weight and responsibility.
9:08
SPEAKER_00: And in fact, it is what society has built itself around eating, going out to dinner, those sorts of things.
9:15
SPEAKER_00: You rarely have somebody call you up for a date and say, hey, let's go to the gym or let's go for a walk or let's go to the library, let's go for a walk on the beach.
9:22
SPEAKER_00: It's not common, it usually involves dinner and eating something.
9:26
SPEAKER_00: Society aside, honor yourself enough to adhere to the promises you make.
9:32
SPEAKER_00: And when you do screw them up, get back on the bandwagon immediately and continue.
9:37
SPEAKER_00: All right, so we just talked about calories.
9:39
SPEAKER_00: Let's talk about the types of exercise best for burning fat.
9:43
SPEAKER_00: And this brings me back to absorbs created in the kitchen.
9:47
SPEAKER_00: If you want to see the muscles that are below your fat body, you're gonna have to get rid of the fat.
9:53
SPEAKER_00: And really, if you're talking about exercise, I always recommend building muscle, lifting weights.
10:00
SPEAKER_00: You don't got to be crazy, you don't have to be a power lifter and strap on 405 onto the bar and squat that or any of this other stuff.
10:06
SPEAKER_00: Just get that muscle moving.
10:08
SPEAKER_00: You can use small dumbbells, just get that training invoked, get your body to start lifting things, pushing things, doing these different presses and these movements.
10:19
SPEAKER_00: There's a lot of stuff on YouTube with regard to that.
10:22
SPEAKER_00: Just start doing it.
10:23
SPEAKER_00: Once you start lifting those weights and working those muscles and you start your dietary approach to losing fat, you're gonna see that the fat's gonna come off more readily.
10:32
SPEAKER_00: There's nothing, nothing I can say bad against walking.
10:36
SPEAKER_00: Walking's fantastic.
10:38
SPEAKER_00: And if you're gonna embark on these fasting, these longer fasts, walking is absolutely critical.
10:44
SPEAKER_00: So you can get out of the house and do that.
10:45
SPEAKER_00: Now, you still want to do weightlifting and these sorts of things, but when the weightlifting, I'm not talking about spending two hours in the gym and pushing as hard as you can, eventually you might get there because once the weight starts to come off, especially with the longer-ton-term fast, it's gonna just be shocking because when somebody caloric restricts until their body readjusts their metabolism, you're not dropping a lot as far as fat goes.
11:08
SPEAKER_00: But when you're not eating, not eating at all, you get used to it, you understand that the hunger hormone ghrelin is gonna be dormant, but only active during the times you normally eat.
11:16
SPEAKER_00: And understand that when you get hungry during a fast, it comes in waves, and those waves are gonna go away 30 minutes to an hour and 30 minutes, and then you're gonna be okay again.
11:25
SPEAKER_00: Oh my gosh, the light will come on and you will free yourself.
11:29
SPEAKER_00: It's remarkable.
11:31
SPEAKER_00: Having said that, types of exercise for burning fat, you're gonna do it by either not eating or going to a ketogenic type diet, switching your fuel system to burn off that body fat.
11:43
SPEAKER_00: And it's good to get your heart healthy.
11:45
SPEAKER_00: Those walks are super great, but you're not really challenging yourself, if you will.
11:49
SPEAKER_00: If you're huge and fat and haven't walked for a while, start slowly, get off the couch, maybe walk, walk outside, into the driveway, come back, and just do that every day.
11:58
SPEAKER_00: And every day go a little bit further.
12:01
SPEAKER_00: When you get up to maybe half an hour, 45 minutes.
12:03
SPEAKER_00: Oh my gosh, you're doing fantastic.
12:05
SPEAKER_00: As far as lifting the weights, every day take a different body part.
12:09
SPEAKER_00: Look online, see what you can do for chest, what you can do for shoulders, what you can do for biceps, triceps, legs, these sorts of things.
12:16
SPEAKER_00: Look it up online and every day do a little something different just to keep get that muscle moving.
12:21
SPEAKER_00: If you need to use water bottles, use them.
12:23
SPEAKER_00: If you need to hold on to books, use them.
12:26
SPEAKER_00: Just something weighted to work out.
12:28
SPEAKER_00: And how many repetitions should you do and how many sets?
12:32
SPEAKER_00: Do it till you can't do it anymore.
12:34
SPEAKER_00: Just do it until you get close to failure, maybe even failure, but understand if you've been dormant for a while and you're starting this all brand new, you're gonna be sore.
12:43
SPEAKER_00: Even with little movements, and I know you're gonna think, oh my God, what have I done to myself?
12:48
SPEAKER_00: You're gonna be sore.
12:49
SPEAKER_00: Don't let that stop.
12:50
SPEAKER_00: If you're pulling muscles and doing horrible things like that, you need to have doctor intervention.
12:54
SPEAKER_00: But if you're doing this with body weight or very lightweights, pay attention to how you feel.
12:59
SPEAKER_00: And if you're sore the next day, go with a different body part.
13:03
SPEAKER_00: Eventually you won't be sore any longer, and eventually you'll start to see change.
13:08
SPEAKER_00: The diet is where it's going to really hit home, though, folks.
13:12
SPEAKER_00: The exercises, and I talk about this.
13:14
SPEAKER_00: If let's say you were capable of running for 30 minutes, you might torch off 250, 300 calories.
13:20
SPEAKER_00: It's not a lot.
13:21
SPEAKER_00: Even the walks, not a lot of calories are burnt.
13:23
SPEAKER_00: So don't think of it that way.
13:25
SPEAKER_00: Do it because your body needs to move.
13:27
SPEAKER_00: We've been engineered or we've evolved into being creatures that need to move.
13:33
SPEAKER_00: The worst thing you can do is sit at your computer all day, never stand up.
13:37
SPEAKER_00: Every hour I take a break and I'll polish off 50 to 100 Hindu squats while I'm here at my desk.
13:43
SPEAKER_00: I just do that.
13:44
SPEAKER_00: I have a standing desk as well.
13:46
SPEAKER_00: I just keep moving.
13:47
SPEAKER_00: This might be pre- you wanting to do that or being able to do that.
13:51
SPEAKER_00: But I will tell you over time, you will let that be your habit.
13:56
SPEAKER_00: After a while, that will become more of a habit than ending up at the drive-thru at the fast food restaurant like I used to, eating 14 tacos with two large French fries and all the shakes I could drink.
14:07
SPEAKER_00: So watch out for that.
14:08
SPEAKER_00: So that's the types of exercise best for burning fat, which is really just build some muscle, but it's really not going to be the exercise that's going to torch off the fat.
14:17
SPEAKER_00: It's going to be what you're eating or not eating.
14:20
SPEAKER_00: Is it possible to target fat loss in specific areas of my body?
14:25
SPEAKER_00: Some studies have said maybe, maybe some more muscle in the midsection might help with the belly fat, but folks, it's not proven without a doubt.
14:35
SPEAKER_00: It's just not there.
14:37
SPEAKER_00: You really need to overall reduce, and that's where the weight's going to come off in the form of fat.
14:42
SPEAKER_00: And you'll notice you'll start to see parts of your body, the muscle underneath, start to reveal themselves, and it's pretty amazing.
14:48
SPEAKER_00: And then when you're going from where I was at 365 with a 65-inch waist to 230 pounds, 240 pounds with a 32-inch waist, you'll just be shocked that you could actually get there.
15:02
SPEAKER_00: The trick at that point is to stay.
15:04
SPEAKER_00: And if you go up a little bit in weight, because you're still going to have bad habits carried with you, because the weight loss, if you're going to do the fasting thing and ketogenic thing, is going to be pretty quick.
15:15
SPEAKER_00: Because of that, you really need to take it easy and pay very strict attention to the scale.
15:22
SPEAKER_00: If you start creeping up a little bit, you need to dial it back and hit another fast and continue.
15:28
SPEAKER_00: Because really, longer, the longer you stay without that fat or with a lot of a lot less fat, the better off you'll be.
15:36
SPEAKER_00: And then you can maybe relax just a little bit.
15:40
SPEAKER_00: But don't relax too much because that's when everything goes awry.
15:45
SPEAKER_00: Alright, so we have that.
15:46
SPEAKER_00: As far as targeting fat loss, again, it's going to be overall, really.
15:50
SPEAKER_00: There's not going to be any way to specifically target a particular area of the body.
15:55
SPEAKER_00: Now, still work out, still do your lifting, still do all those things, but again, that overall body fat's really going to be the way to do it.
16:02
SPEAKER_00: How does strength training contribute to fat loss?
16:04
SPEAKER_00: Strength training actually builds muscle.
16:07
SPEAKER_00: Strength training makes you more mobile.
16:10
SPEAKER_00: So that's going to help you start to move more.
16:12
SPEAKER_00: And that's where the strength training comes in.
16:14
SPEAKER_00: If you have pains and those sorts of things, it's probably because you just haven't been moving as much as maybe you used to as a kid.
16:21
SPEAKER_00: If you remember back to when you were a kid, oh my God, there was no stopping us.
16:26
SPEAKER_00: It's just now we get in our adulthood, we want to sit in a chair for three hours and stare at the tube.
16:31
SPEAKER_00: It doesn't work.
16:32
SPEAKER_00: And now with all the social media and those other things, oh my gosh, they have it built in such a way that it's so entertaining.
16:38
SPEAKER_00: They give you just what you need.
16:39
SPEAKER_00: It's like going to Vegas and gambling.
16:42
SPEAKER_00: It's just enough to keep you hooked and keep you there, and all of a sudden your three or four hours are gone and you have nothing productive to show from it.
16:50
SPEAKER_00: How many cat videos can you watch, really?
16:52
SPEAKER_00: Again, strength training is important.
16:55
SPEAKER_00: A direct contributor to fat loss over time.
16:58
SPEAKER_00: You have that mental picture, you're doing something to work out.
17:02
SPEAKER_00: Maybe when it comes to throwing that cookie down your throat or eating a Twinkie, you might think, well, gosh, I really worked out hard today.
17:10
SPEAKER_00: Maybe I'll just stick to what I promised myself and continue.
17:14
SPEAKER_00: What role does diet play in losing body fat?
17:17
SPEAKER_00: Asked and answered.
17:18
SPEAKER_00: I talked about a caloric restricted diet.
17:20
SPEAKER_00: I talked about a ketogenic diet.
17:22
SPEAKER_00: And both of those seem to work.
17:25
SPEAKER_00: Caloric restriction, though, has its own issues with regard to lowering a person's metabolism rather quickly.
17:32
SPEAKER_00: Ketogenic diet, we don't see that, at least in the studies I've seen.
17:36
SPEAKER_00: And it also caused a human being to switch fuel systems, going from sugar burning to fat burning, and you're that's what you want.
17:42
SPEAKER_00: You want to burn the fat on your body.
17:46
SPEAKER_00: That's why that ketogenic diet helps immensely.
17:49
SPEAKER_00: And also, ketones are good for the brain.
17:51
SPEAKER_00: If you have a little slow brain or maybe some kind of brain problem, doctors have said, and do your own research and definitely talk to your doctor, but a ketogenic diet can reverse.
18:02
SPEAKER_00: Make you sharp again, helps that immensely because the brain loves ketones.
18:08
SPEAKER_00: Remember this, folks, there is no necessary thing as a necessary carb.
18:13
SPEAKER_00: There's no such thing as a necessary carbohydrate.
18:16
SPEAKER_00: You don't have to have them.
18:17
SPEAKER_00: Your body makes its own brain power through the gluconeogenesis system, and it will actually make enough sugar to make that brain work if in fact you're without or you never have another carbohydrate.
18:29
SPEAKER_00: In addition, when you're in ketosis, the brain loves to feed on ketones as an alternate fuel source.
18:35
SPEAKER_00: And what are ketones?
18:36
SPEAKER_00: Extra fat burning when you're in the ketogenic state, when you're not eating any carbohydrates or incredibly low numbers.
18:42
SPEAKER_00: And again, those numbers, what are they?
18:44
SPEAKER_00: They kind of depend on the person.
18:45
SPEAKER_00: But for me, it was always good less than 20 grams of carbohydrates a day.
18:50
SPEAKER_00: That's where I stay nice and deep into ketosis.
18:52
SPEAKER_00: And I do that with my longer-term fast, three and four-day fasts, water only and black coffee only.
18:59
SPEAKER_00: Just phenomenal.
19:00
SPEAKER_00: All right, so that's what role diet plays in losing body fat.
19:03
SPEAKER_00: Are there certain foods known to boost metabolism and aid in fat loss?
19:07
SPEAKER_00: Stay away from the carbohydrates.
19:10
SPEAKER_00: Eat eggs, eat meat, eat fish, eat vegetables, and fruits, again, be careful with that.
19:17
SPEAKER_00: Fruits are combined with fiber.
19:19
SPEAKER_00: That's usually the outer component of the fruit or stuff that's inside of it.
19:23
SPEAKER_00: When you squeeze them or pull everything out and extract the juice, you've just gotten rid of anything that might help you metabolically when you're ingesting fruit.
19:31
SPEAKER_00: It spikes your insulin crazy.
19:33
SPEAKER_00: Apple juice, orange juice.
19:35
SPEAKER_00: I know everybody says it's healthy, vitamin C and this and that.
19:38
SPEAKER_00: There's so much sugar in it, and I've read that there are certain studies that say you can't even touch the vitamin Z and your body doesn't do a great job metabolizing it because the sugar content is so high, and that insulin becomes really active in your body when it feels that spike of sugar into your bloodstream, it's got to control it.
19:56
SPEAKER_00: So, as far as certain foods boosting metabolism, aiding in fat loss, again, meat, eggs, fish, vegetables.
20:04
SPEAKER_00: Let's stick with that and you'll be golden.
20:06
SPEAKER_00: Now, how important is hydration in the fat process?
20:10
SPEAKER_00: If you're going to go down the fasting road and the ketogenic road, it's absolutely critical.
20:15
SPEAKER_00: Electrolytes, the salt, the magnesium, the potassium, those are good things to have.
20:20
SPEAKER_00: I know there's a lot of electrolyte formulas out there to drink.
20:23
SPEAKER_00: Just make sure there's no sugar or weird artificial sweeteners in it.
20:26
SPEAKER_00: If there are artificial sweeteners, some have been shown to have an impact on insulin production from the body, and that's what you don't want.
20:33
SPEAKER_00: You can have people not eating, you feed them insulin, they just get fatter.
20:37
SPEAKER_00: Insulin's a problem in that regard.
20:39
SPEAKER_00: It's a fantastic storage hormone, but it is something to pay attention to.
20:43
SPEAKER_00: And when you're eating these sorts of foods, you definitely want to drink a lot of hydrating liquids and water.
20:51
SPEAKER_00: You just really can't beat water.
20:53
SPEAKER_00: If you start getting cramps and these sorts of things, you can look these up.
20:56
SPEAKER_00: When you're not fasting for a while, typically that's a mineral deficiency because when you're not eating anything, your body does burn through minerals.
21:04
SPEAKER_00: And you'll notice at the very beginning, you'll start urinating a lot more frequently than typical.
21:09
SPEAKER_00: That being the case, you'll start getting rid of a lot of this stored, these different electrolytes, the magnesium and the salt and these sorts of things.
21:18
SPEAKER_00: Just pay attention to it, see how you feel.
21:21
SPEAKER_00: It's not unusual to feel weird when you're not eating for a while.
21:24
SPEAKER_00: That's a whole new thing if you've never done it.
21:27
SPEAKER_00: And again, take in those electrolytes, drink some water with a little bit of salt.
21:32
SPEAKER_00: Again, potassium, magnesium, talk to your doctor.
21:35
SPEAKER_00: Maybe you should have your levels checked before you do anything, but these are things that it's important and make sure you're drinking plenty of liquid.
21:43
SPEAKER_00: Can supplements assist in reducing body fat?
21:47
SPEAKER_00: Supplements, diet pills, sure.
21:49
SPEAKER_00: There's the injection stuff out there now that's FDA approved, they're prescribing.
21:54
SPEAKER_00: The problem is, is yes, it does do a lot with weight loss.
21:57
SPEAKER_00: They seem to say that a lot of that weight loss.
22:00
SPEAKER_00: That people lose when they're taking those types of medicines, those fat loss medications, is actually muscle.
22:07
SPEAKER_00: And we want to try to prevent that.
22:09
SPEAKER_00: And the way you prevent that is using your muscle.
22:12
SPEAKER_00: If you want to maintain muscle, you use your muscle.
22:15
SPEAKER_00: You lift things that are heavier than you're capable of, and you lift those things until you can't lift them anymore.
22:22
SPEAKER_00: You use your muscle.
22:23
SPEAKER_00: Now I'm not saying go out and pick up a 300-pound bore and throw your back out and tear yourself up, but you can get something a lot less than that, even a couple water bottles, and just work it until you can't work it anymore.
22:34
SPEAKER_00: Use your muscle.
22:36
SPEAKER_00: As far as supplements, they're gonna sell you everything on the television, on the computer.
22:41
SPEAKER_00: It's gonna say it burns off body fat and does this and that.
22:44
SPEAKER_00: If you look at the small print, there is no proof.
22:47
SPEAKER_00: It says it hasn't been evaluated to treat any disease.
22:50
SPEAKER_00: And there really are no studies.
22:52
SPEAKER_00: The price of admission into that world, ladies and gentlemen, is very low.
22:56
SPEAKER_00: Be careful with whatever you take.
22:59
SPEAKER_00: If you go and get your hormones checked, and a doctor says you have low testosterone, definitely that's not a weight loss drug, that's a hormone imbalance.
23:07
SPEAKER_00: It might be something as a male you check into because I know that that's critical.
23:12
SPEAKER_00: That was super critical for me because that particular hormone, through age and through being fat for so long, really was destroyed.
23:20
SPEAKER_00: My body was making very little.
23:22
SPEAKER_00: So I was able to supplement with that, and that really put me on a much better track.
23:27
SPEAKER_00: As far as regular over-the-counter supplements, you do your research.
23:31
SPEAKER_00: I just haven't really seen any that really change anything in me.
23:37
SPEAKER_00: How does sleep affect your ability to lose fat?
23:39
SPEAKER_00: Yeah, sleep's huge.
23:41
SPEAKER_00: You need to honor your sleep.
23:43
SPEAKER_00: Put your cell phones away, make the room super dark, super cold, and just keep everything away from you.
23:48
SPEAKER_00: And don't have your phone on the table next to you.
23:51
SPEAKER_00: Just sleep.
23:53
SPEAKER_00: That's what the bedroom's for.
23:54
SPEAKER_00: I wouldn't have a TV in there.
23:56
SPEAKER_00: I wouldn't go in there and do anything other than sleep.
23:59
SPEAKER_00: That's what the bedroom's for.
24:01
SPEAKER_00: So try to retain it.
24:02
SPEAKER_00: And again, if you are going to be fasting for a little bit, you might notice that your sleep isn't maybe as good as it was.
24:10
SPEAKER_00: Once you start torching off the body fat, apnea changes if you happen to have that.
24:14
SPEAKER_00: If you're snoring, all that stuff changes a lot for the better.
24:18
SPEAKER_00: But at the very beginning, it could be that you do have trouble sleeping because you're not eating any food.
24:24
SPEAKER_00: And maybe you go to bed and your gremlin's high, which is the hunger hormone, and you're hungry.
24:28
SPEAKER_00: Try to get a full eight hours of sleep every night, uninterrupted.
24:33
SPEAKER_00: It will really, really pay off.
24:34
SPEAKER_00: What's the impact of stress on fat accumulation and loss?
24:38
SPEAKER_00: Stress is horrible, folks.
24:40
SPEAKER_00: I can't tell you how to deal with it any more than if it's something that you're worried about.
24:45
SPEAKER_00: 90-something percent of those things never come to pass anyway.
24:48
SPEAKER_00: So you might as well be now instead of worried about something that's going to happen tomorrow.
24:54
SPEAKER_00: It's difficult to say, but I do know this.
24:57
SPEAKER_00: Stress increases cortisol.
24:59
SPEAKER_00: Cortisol is a problem.
25:01
SPEAKER_00: That is something that you don't want.
25:04
SPEAKER_00: It isn't good for the human body, and stress creates all sorts of issues.
25:08
SPEAKER_00: It really does.
25:09
SPEAKER_00: So try to keep your stress, if you can, try to keep it down so you can optimize your fat burning as you're doing this plan.
25:20
SPEAKER_00: Now, how long will it take to see noticeable results in fat reduction?
25:24
SPEAKER_00: If you're completely fasting, you might drop three-quarters of a pound to a pound of fat every day.
25:29
SPEAKER_00: At the beginning, when you're going from being a sugar burner into a ketogenic type space, when you're not eating any carbohydrates, you'll see a massive weight loss.
25:38
SPEAKER_00: But most of that's water.
25:40
SPEAKER_00: Again, the human body, if you're burning 2,500 or 3,000 calories a day and you're going into a you're not eating anything at all, that's close to a pound of fat.
25:49
SPEAKER_00: So that's about the maximum you're going to be able to burn if you're not eating.
25:54
SPEAKER_00: But if you're eating in a ketogenic way, you're going to burn fat off also.
25:58
SPEAKER_00: But at the beginning of both of those regimens, you're going to peel off a lot of water, hence the electrolytes, hence went into potentially supplement something with some salt, potassium, magnesium.
26:08
SPEAKER_00: Again, check with your doctor.
26:10
SPEAKER_00: These are things to pay attention to.
26:12
SPEAKER_00: And I will tell you at the very beginning of a fast, I'm four days into one currently, I've dropped 15 pounds in four days, but I understand that that is not all fat.
26:24
SPEAKER_00: Maybe two or three pounds have been fat to this point.
26:27
SPEAKER_00: Majority of it is water.
26:31
SPEAKER_00: Watch the scale, but don't let the scale throw you off.
26:35
SPEAKER_00: It's unusual.
26:36
SPEAKER_00: With fasting, I went on a 14-day fast.
26:39
SPEAKER_00: The scale didn't always reduce in that time frame.
26:43
SPEAKER_00: There were periods that I would be up two or three pounds one day and I was eating nothing.
26:49
SPEAKER_00: That's where that happens to the scale.
26:51
SPEAKER_00: Of course, pay attention to it over time.
26:53
SPEAKER_00: It should be coming down.
26:55
SPEAKER_00: But there could be times where you're not going to see any loss at all, maybe a little bit of gain, even in the ketogenic realm when you cut out all the calories.
27:03
SPEAKER_00: Just make sure you're not living by it, dying by it, but you are using it as a gauge to watch your weight loss, and that's going to be fat loss because that's what we want.
27:16
SPEAKER_00: Now, if you're going to do this as a lifestyle, common mistakes to avoid during a fat loss journey are these.
27:27
SPEAKER_00: Don't beat yourself up for screwing up.
27:31
SPEAKER_00: A lot of people start the diet, and maybe you've done this like I did.
27:35
SPEAKER_00: I did this for years.
27:37
SPEAKER_00: I did this when I was late teens, early 20s, and I've been fighting this demon all the way until I got into my 50s.
27:45
SPEAKER_00: If you screw it up, forgive yourself and start immediately.
27:50
SPEAKER_00: That's the trick.
27:51
SPEAKER_00: Because before I would screw it up and I would keep screwing it up because I was so irritated at myself that I've tried so many hundreds of times to actually get the fat off, and I just kept putting it back on.
28:04
SPEAKER_00: Forgive yourself and then start again immediately.
28:08
SPEAKER_00: Once you come to some semblance of normality, once you realize what you've done, stop immediately and start again.
28:16
SPEAKER_00: The more often you do that, you're going to reinforce that positive action and you will eventually keep having more and more positive actions instead of negative ones, and you will proceed and you will torch off all the body fat you want, and then you'll get into this weird space, which you'll be able to toy with it a little bit.
28:35
SPEAKER_00: Maybe you go out and eat that food that you wanted for a while, but immediately you start again and then you begin that process over and you torch off whatever you ingested and you stay on the right path.
28:47
SPEAKER_00: Remarkable.
28:48
SPEAKER_00: Forgiving yourself is the most common mistake made because people aren't doing it.
28:53
SPEAKER_00: They get into that spire.
28:54
SPEAKER_00: It's like the alcoholic having that one drink, thinking they can handle it, and then all of a sudden waiting up three, waking up three weeks later in an alley somewhere.
29:03
SPEAKER_00: If you mess it up, start immediately.
29:05
SPEAKER_00: If you're an alcoholic and you have that drink and you weren't supposed to, don't say forget it.
29:10
SPEAKER_00: Don't say it's over, don't say blah, blah, blah.
29:12
SPEAKER_00: Just start immediately, pour the rest out and begin again.
29:16
SPEAKER_00: You owe it to yourself.
29:18
SPEAKER_00: You're the only one that's going to take care of you.
29:20
SPEAKER_00: Nobody's going to come to your house and pull you out.
29:22
SPEAKER_00: In fact, you might have a lot of people around you that are totally enabling where you are, but don't blame them, see?
29:27
SPEAKER_00: They're not going to come to you and they can't twist your arm and make you eat.
29:30
SPEAKER_00: Well, unless you're in a weird arrangement like that.
29:33
SPEAKER_00: But usually you'll have a choice.
29:35
SPEAKER_00: Of course, we feel bad, or of course, oh, come on, Connor.
29:39
SPEAKER_00: You got to celebrate.
29:40
SPEAKER_00: My dad, or you got to be sad with me.
29:42
SPEAKER_00: My dad just died.
29:43
SPEAKER_00: Have a drink.
29:44
SPEAKER_00: I appreciate that.
29:45
SPEAKER_00: And yes, that's a big life-changing event.
29:47
SPEAKER_00: Death is huge.
29:49
SPEAKER_00: The same thing with the celebratory, the celebration, the celebrations out there that you're going to be invited to.
29:55
SPEAKER_00: Love yourself first.
29:57
SPEAKER_00: Because you start going down that path of giving in to every Tom, Dick, and Harry, and even those people that are really in close proximity to you who say that they love you, you're just going to keep going.
30:07
SPEAKER_00: And trust me, folks, it's easier to be depressed and in better shape than depressed fat.
30:13
SPEAKER_00: Period.
30:14
SPEAKER_00: End of story.
30:15
SPEAKER_00: All right.
30:15
SPEAKER_00: How can I prevent muscle loss when losing fat?
30:18
SPEAKER_00: You work the muscle out.
30:20
SPEAKER_00: Make the muscle move.
30:22
SPEAKER_00: Do something with the muscle.
30:23
SPEAKER_00: That's it.
30:24
SPEAKER_00: How do you build muscle?
30:25
SPEAKER_00: You use the muscle, you lift weights.
30:27
SPEAKER_00: How do you lose fat?
30:28
SPEAKER_00: You don't eat, you fast, or you move your body into the ketogenic realm, you don't eat sugar and carbohydrates.
30:34
SPEAKER_00: Very simple.
30:35
SPEAKER_00: And as far as muscle loss, don't get caught up in that big thing because that will keep you eating in unhealthy ways.
30:43
SPEAKER_00: If you have it in your brain that if you're going to be restricting calories or not eating for a while, you're going to drop muscle.
30:50
SPEAKER_00: You build muscle.
30:51
SPEAKER_00: Dr.
30:52
SPEAKER_00: Jason Fung, look him up.
30:53
SPEAKER_00: F-U-N-G.
30:55
SPEAKER_00: He's a nephrologist.
30:56
SPEAKER_00: He was a kidney doctor.
30:57
SPEAKER_00: Look him up.
30:58
SPEAKER_00: He will, he has a great, fantastic video on that.
31:01
SPEAKER_00: Peter Atia also talks about muscle loss.
31:04
SPEAKER_00: In fact, on one of his videos, he talks about it wouldn't be unusual to think that when you're going on a multiple-day fast, your body is able, through a process called autophagy, able to have the perfect mix of protein and calories from the cells that it's eating and eviscerating and destroying because you're on this long fast.
31:23
SPEAKER_00: So don't panic about that.
31:25
SPEAKER_00: Don't worry about muscle loss as long as you're using it.
31:28
SPEAKER_00: Now, if you see this a magician cat, they stuck him in a box.
31:31
SPEAKER_00: He didn't eat for 40-some odd days.
31:33
SPEAKER_00: He came out eviscerated.
31:35
SPEAKER_00: He wasn't moving.
31:37
SPEAKER_00: He was in a box.
31:38
SPEAKER_00: He couldn't do any kind of exercise.
31:40
SPEAKER_00: That will tear you up quicker than anything.
31:42
SPEAKER_00: You're not moving that muscle.
31:44
SPEAKER_00: I don't care if you're taking one of the weight loss medicines.
31:46
SPEAKER_00: If you're not moving, you're going to lose that muscle, and that's not what you want.
31:52
SPEAKER_00: Work that muscle out.
31:54
SPEAKER_00: Put that muscle under stress.
31:56
SPEAKER_00: All of them, everyone.
31:57
SPEAKER_00: Divide out your body into seven days.
31:59
SPEAKER_00: Hit chest, hit shoulders, hit back, hit legs, hit arms, hit biceps, hit calves.
32:04
SPEAKER_00: Do it all.
32:05
SPEAKER_00: Make sure you live by that.
32:07
SPEAKER_00: That's your credo.
32:08
SPEAKER_00: The older you get, the more muscle you want to keep.
32:11
SPEAKER_00: And if you can build it, I know a guy.
32:14
SPEAKER_00: If you can build it, please build that muscle.
32:17
SPEAKER_00: Is intermittent fasting effective for weight loss?
32:20
SPEAKER_00: Well boy, it is.
32:21
SPEAKER_00: Fat loss, perfect.
32:22
SPEAKER_00: We talked about that.
32:23
SPEAKER_00: How do I handle weight loss plateaus?
32:26
SPEAKER_00: If you're doing everything right and the scale is still showing that you haven't lost any weight, don't give up.
32:33
SPEAKER_00: It's only a matter of time.
32:36
SPEAKER_00: Something's going to happen.
32:37
SPEAKER_00: Your body's fighting it.
32:38
SPEAKER_00: Maybe it's retaining a little bit more water.
32:41
SPEAKER_00: Maybe it doesn't want to lose weight.
32:42
SPEAKER_00: And if you look at us over time, your body doesn't want to lose any weight.
32:46
SPEAKER_00: It wants to stay where it is.
32:48
SPEAKER_00: It wants to be happy.
32:49
SPEAKER_00: You start cutting things out or limiting things, your body goes into a panic.
32:53
SPEAKER_00: That being the case, stick it out.
32:56
SPEAKER_00: You're going to see some pauses in the scale, but as long as you're doing more good than bad, as long as you have more good time doing your fasting and ketogenic regimen than bad time, as long as you're working out and doing those weight things and doing your walking, no sweat.
33:11
SPEAKER_00: Just keep going.
33:13
SPEAKER_00: You will see.
33:14
SPEAKER_00: You'll wake up and the scale will have dropped two or three pounds.
33:17
SPEAKER_00: Definitely a celebration.
33:18
SPEAKER_00: You're not going to see that kind of drop every day.
33:21
SPEAKER_00: You do this long enough and over time you will.
33:24
SPEAKER_00: Now, we're talking about the weight loss plateaus.
33:28
SPEAKER_00: What's the difference between weight loss and fat loss?
33:30
SPEAKER_00: Definitely, ladies and gentlemen, definitely without a doubt, you do not want to lose just weight.
33:38
SPEAKER_00: You want to lose fat.
33:40
SPEAKER_00: Fat is the most important thing to lose.
33:43
SPEAKER_00: If you aren't lifting weights, if you're being very sedentary and you're cutting back calories or even introducing a ketogenic diet or even fasting, you need to work that muscle out, folks.
33:56
SPEAKER_00: You really, really do.
33:57
SPEAKER_00: All right.
33:57
SPEAKER_00: How does age and fluids fat loss efforts?
34:00
SPEAKER_00: Yeah, the young have it all, right?
34:01
SPEAKER_00: When you're younger, it does come off a little faster, probably because of the activity level, and they're not as sore.
34:09
SPEAKER_00: In fact, a younger person is starting to work out for the first time, they're not going to be nearly as sore as you were when we start.
34:15
SPEAKER_00: In fact, we'll think that we should be uh hospitalized.
34:19
SPEAKER_00: Just understand that.
34:20
SPEAKER_00: The younger you are, the easier it is.
34:24
SPEAKER_00: But that doesn't mean if you're older than me.
34:27
SPEAKER_00: I'm Generation X.
34:28
SPEAKER_00: Let's say you're a baby boomer.
34:30
SPEAKER_00: Let's say you're in your 60s or 70s.
34:33
SPEAKER_00: Just start.
34:34
SPEAKER_00: You'll be surprised how lean and in what kind of great shape you can get to.
34:39
SPEAKER_00: But you've probably been lying to yourself a lot.
34:41
SPEAKER_00: You've probably been making bad decisions for a long time.
34:45
SPEAKER_00: You've probably failed quite a bit.
34:47
SPEAKER_00: And these are things that you might consider changing if you want to have that life.
34:53
SPEAKER_00: And then you're saying, well, gosh, Connor, you know, I'm in my 60s or maybe 70s.
34:57
SPEAKER_00: I really don't want to change anything.
34:59
SPEAKER_00: I'm only going to live a few more years.
35:01
SPEAKER_00: You hold on for a few more years.
35:03
SPEAKER_00: You might have the opportunity to extend your life a hundred years.
35:07
SPEAKER_00: I know.
35:08
SPEAKER_00: Sounds crazy?
35:09
SPEAKER_00: I don't know.
35:10
SPEAKER_00: Start looking some of that stuff up with artificial intelligence and the way this stuff's taken over.
35:15
SPEAKER_00: You might be surprised how long you can go.
35:17
SPEAKER_00: You might as well whip that beast now.
35:19
SPEAKER_00: Get it done.
35:20
SPEAKER_00: All right.
35:21
SPEAKER_00: So, are there any medical treatments available to the aid in fat reduction?
35:24
SPEAKER_00: Yeah, there's all sorts of drugs out there that you can take.
35:28
SPEAKER_00: They're going to brunt your appetite.
35:30
SPEAKER_00: They're going to slow the digestion of food to keep you fuller longer.
35:34
SPEAKER_00: This is all new stuff.
35:35
SPEAKER_00: Actually, we're diabetes medications that people are now using.
35:39
SPEAKER_00: Again, check with your doctor.
35:41
SPEAKER_00: If that's what you need to do it, if that's going to be your chain change it, then make sure it's going to be okay for you.
35:47
SPEAKER_00: It's not going to cause you any long-term problems.
35:49
SPEAKER_00: And if you think it's safe, then you be the judge.
35:53
SPEAKER_00: I'm happy I did it this way.
35:56
SPEAKER_00: There's nothing against getting help, but it was it was a bigger problem for me than just the fat.
36:04
SPEAKER_00: It was a whole emotional thing.
36:05
SPEAKER_00: It was past and childhood and my current life and living conditions.
36:10
SPEAKER_00: It was a lot of different things.
36:12
SPEAKER_00: So learning that, learning how to deal with it, and then learning how to crawl out of it, that was healing in of itself.
36:19
SPEAKER_00: The fat loss was almost the result of changing the wrong things that were happening in life.
36:26
SPEAKER_00: When I started dropping off that body fat and getting into better shape, it really was the cause of me changing other things and other factors in my life to really start me on my journey.
36:36
SPEAKER_00: If you're looking at meds, looking at taking stuff great, I'd get your hormones checked, especially if you're male and you're up there, you're over 50.
36:43
SPEAKER_00: Testosterone is a big deal, folks.
36:45
SPEAKER_00: Go check that out.
36:46
SPEAKER_00: If you don't have some great doctors, give me a buzz on that.
36:49
SPEAKER_00: And how can I maintain fat locks in the long term?
36:53
SPEAKER_00: The longer you stay leaner, the longer you will stay leaner.
36:57
SPEAKER_00: You just have to understand.
36:59
SPEAKER_00: If you have a rule, and the same with alcoholics and food, I got to use both kind of synonymously because you might not think food is as dangerous as alcohol, but food, if you're fat, you probably have a lot of medical conditions, especially if you're in the older ages and fat.
37:15
SPEAKER_00: Type 2 diabetes, hypertension, which is blood pressure.
37:18
SPEAKER_00: That's what the ketogenic diet drops blood pressure like crazy.
37:21
SPEAKER_00: That's another thing to be wary of.
37:23
SPEAKER_00: If you're taking high blood pressure medication and you cut out all the carbohydrates you've come coming in, you might lower your blood sugar to dangerous levels.
37:31
SPEAKER_00: So go talk to your doctor before you embark in this journey.
37:35
SPEAKER_00: But as far as maintaining fat in the long term, I've been about three years at this point.
37:40
SPEAKER_00: I'm still getting better.
37:42
SPEAKER_00: I don't see myself falling off the wagon and starting to go and eat the pizza and the donuts and shakes every single day like I used to, multiple times a day.
37:52
SPEAKER_00: I don't end up in drive-throughs just because my brain's on autopilot and I have something to celebrate or be sad about or nothing, just ended up in the drive-thru.
38:01
SPEAKER_00: I don't make those mistakes anymore.
38:03
SPEAKER_00: But also my environment is such, I don't get tempted and I don't have people around me saying, hey, let's do this, let's do that.
38:12
SPEAKER_00: The people that I now surround myself with today are like minded.
38:17
SPEAKER_00: And maybe that's something you want to consider.
38:20
SPEAKER_00: I'm Connor with Honor, not trying to break up anybody's lives.
38:24
SPEAKER_00: Have a great day, and I hope you enjoyed it.