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A day in the life of Allanda, a 47 year old who is on a weight loss journey to lose over 100 pounds.

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Listen to the full episode here https://bengreenfieldfitness.com/fatlosspodcast Several months ago, I filled you in on "The 2 Best Ways To Burn Fat Fast (Without Destroying Your Hormones Or Metabolism)". But what you learned in that article only scratched the surface of the multiple mechanisms underlying why the human body can be resistant to fat loss, and how to achieve truly sustainable, long-lasting weight loss in a safe and efficient manner. So during today's solosode, you'll discover... -How fat actually gets burnt...6:20 Law of conservation of mass: Mass, in an isolated system, is neither created nor destroyed by chemical reactions or physical transformations Fat is primarily disposed of via the breath Calories, as well as excess carbs and proteins, are converted into triglycerides and stored in lipid droplets of adipocytes Excess dietary fat undergoes lipolysis, and then reesterification Triglycerides are composed of carbon, hydrogen, and oxygen Oxidation: requires inhalation of oxygen Study: When someone loses weight, where does the fat go? For 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled Results in 61 pounds of carbon dioxide excreted via the lungs and 24 pounds of water excreted via urine, sweat, feces, and breath Average of 17,000 breaths per day will excrete .32 lbs of carbon Sources of carbon (other than eating coal) are: dietary carbs, proteins, and fats If you didn't get all that, get this: Losing fat means consuming less carbon than you've exhaled. Even small quantities of food can foil your efforts at weight loss. The simple solution is to move more and eat less. The 16 reasons you're not burning fat the way you'd like – Chronic Inflammation...12:35 High levels of transforming growth actor beta cause irregular appetite and glucose regulation Matrix metalloproteinases (MMP): calcium-dependent zinc-containing endopeptidases Vascular endothelial growth factor (VEGF): Aids in the growth of new blood vessels; correlated with obesity Nitric oxide synthase Toll-like receptor 4 (TLR4) = meta inflammation Nos uncoupling (genetic factors) StrateGene Tree of Life, Bob Miller's site Sugar can be inflammatory but is more quickly metabolized than things like vegetable oil Chronic stress is a factor: overstimulation of the limbic system Cell Danger Response (CDR) Toxic by Neil Nathan Dr. Robert Naviaux – Glycemic variability (GV)...21:05 Refers to the blood glucose variations during the day If GV gets out of control, the body does one of two things: transfers sugar into muscles, or stores as body fat It will become fat tissue if you're not active enough throughout the day Be "ruthlessly" cognizant of blood sugar fluctuations 6 Strategies to control GV Strength training Pre-breakfast fasted cardio Book: Change Your Schedule, Change Your Life Post-prandial walk Standing Plants, herbs, spices Ceylon cinnamon Gymnema sylvestre Berberine Apple cider vinegar Kion Lean Fiber – Cortisol and stress...30:45 Cortisol suppresses insulin secretion Measure heart rate variability (HRV) Oura Ring (Save $50 with code: GREENFIELDOURA) Podcast with building biologist Brian Hoyer Podcast Ep. 397 – Sleep deprivation...34:20 A single night of partial sleep can be deleterious Neuro endocrine effect: reduces levels of leptin; increases levels of ghrelin – Snacking and post-workout calories...35:25 "Grazing" or 6-8 small meals per day is a myth Snacking increases your GV and eliminates benefits of fasting Your body releases more growth hormone during intermittent fasting Grazing throws metabolism into sugar burning mode It takes 3 days, or 4 weeks of extreme calorie restriction for the body to down regulate metabolism The need for protein and carbs right after a workout is a myth The exception: two a day workouts – You're not moving enough...39:47 Fool your body into thinking it's in the "hunter gatherer" mode – Too much exercise...41:30 Excessive exercise, along with other stressors can lead to increased levels of cortisol and inflammation Beyond Training by Ben Greenfield Too much of the same exercise Not enough recovery days Sweet spot: 2-3 days per week, lift heavy stuff 2-3 days high-intensity interval training – Chronic cardio...43:35 Your body will catabolize muscle and store fat High-intensity cardio 2-3 days per week Reduced subcutaneous adiposity of body fat among people who follow these guidelines – The SAID Principle...46:00 Specific Adaptation to Imposed Demands Sometimes the best workout plan is the one you're not currently doing Keep the body guessing 5 modifications: Combine exercises Article "complex exercises" Active rest periods Train outside Change the center of gravity Workout at a different time of day – Lack of cold therapy...50:00 Cold is a strong metabolic stimulus Cold thermogenesis occurs when protons are forced across the inner membrane and turned into heat Beige adipose tissue Every day, 2-5 minutes cold exposure (cold shower, cold river or lake) 3x3 cold coolfatburner.c

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This Exipure review focuses on how this dietary supplement can help you lose weight. Its ingredients are well-researched plant-based compounds that are combined in capsules that are easy to swallow. They act on brown fat, which prevents the layer of unhealthy fat from forming. The ingredients in this dietary supplement help you burn more calories and lose weight. To learn more about these benefits, read on! Exipure is a weight loss supplement If you're interested in losing weight, Exipure is an excellent choice. The product comes with a 180-day money-back guarantee, which means you have all the time in the world to test it out. It also comes with bonus products such as two useful e-books that teach you about safe weight-loss methods. And the company's customer service team is available to answer any questions you might have. The supplement's ingredients and principle are backed by solid research. Scientific studies on its ingredients and principle have been supported by the U.S. government's primary medical research agency, the National Institutes of Health. The supplement includes ingredients that boost brown fat. This type of fat is stored in the thighs and hips of overweight individuals. These ingredients boost the brown fat stored there, which means they help you burn calories. For a better experience, make sure you choose an Exipure bundle pack, which includes a bonus eBook. It contains 20 unique 15-second tea recipes and other weight-loss tips. With the eBook, you can improve your self-confidence, lose weight, and improve your health. You can also get a wellness box that contains a variety of weight-loss supplements. If you are not sure which one to choose, make sure to check out its discounts. The ingredients in Exipure are important for its weight-loss success. While each of these ingredients may not yield noticeable results on their own, together they produce a magical result in the form of weight loss. Exipure's ingredients have been shown in rat and mouse studies to boost metabolic rates and increase brown adipose tissue. Exipure is made in a GMP-certified facility. Moreover, it is produced using natural plant-based ingredients. In addition to its ingredients, the supplement comes in convenient capsule forms. Exipure is a weight-loss supplement that promotes brown adipose tissue (BAT) growth. Unlike white fat, brown fat burns more calories and is essential for effective weight loss. It also promotes balanced blood sugar levels in diabetics. Those with high blood sugar levels may benefit from Exipure. The results are promising. But the results are far from conclusive. Buy Exipure Supplement It boosts brown adipose tissue levels Scientists have discovered that the body's brown adipose tissue (BAT) helps your body convert food into heat. When your body is cold, it activates this layer of fat, burning more calories than white fat. Researchers have discovered that people who have higher BAT levels tend to lose fat more quickly than those with lower levels. Boosting your BAT levels may be the key to a lean body. One ingredient in Exipure is Propolis. Propolis has a wide range of benefits, from improving your immune system to treating diabetes and cold sores. Researchers have also found that propolis may help you lose weight by converting white fat cells into brown ones. Propolis is derived from beehives, and has been used by people for centuries to prevent inflammation, prevent infections, and heal wounds. Panax ginseng, a plant extract, supports healthy immunity and reduces oxidative stress. In addition to helping, you burn more calories, Exipure also works to increase your body's brown adipose tissues. Your body's brown adipose tissue burns approximately 300 times more calories than your regular body fat. The ingredients in Exipure are clinically proven to increase your BAT levels and aid in weight loss.

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I’ve been using an all-natural GLP-1 product for 16 days now—no injections, just a holistic solution designed to naturally boost GLP-1 levels in your body. In this video, I’m sharing my experience so far, including how it’s helping with appetite control, energy, and focus. I’ll also talk about why this natural approach feels like the right fit for me, especially compared to other weight-loss options. And what better place to reflect than at my happy place—the beach? If you’re curious about natural alternatives to GLP-1 shots or just want an honest update, this video is for you! 📌 Let me know your thoughts in the comments below! 📩 Want to learn more? Comment “link” for the link to learn more.

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Weightwatchers Gummies Incorporating Keto Options Into The Program

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