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
- 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.com (Use code: BEN10CFB to save 10%)

– Hormonal imbalance...52:25

– Toxin and chemical exposure...54:40 – Food allergies and intolerances...56:30 – Micro-nutrient deficiencies...

– Thyroid...59:00 – Disordered eating...1:01:01

Your body expects food at a certain time of day
Results in irregular metabolism
Easier to track calorie consumption when you eat the same thing, at the same time of day

– Final comments...1:03:25

Everybody and every body is different
It could be possible your body has reached its desired weight

– And much more! Resources mentioned:

– Article: When someone loses weight, where does the fat go? – StrateGene

– Tree of Life, Bob Miller's site

– Book: Toxic by Neil Nathan

– Dr. Robert Naviaux, UCSD

– Book: Change Your Schedule, Change Your Life

– Ceylon cinnamon

– Gymnema Sylvestre

– Berberine

– Apple cider vinegar

– Kion Lean

– Oura Ring (Save $50 with code: GREENFIELDOURA)

– Podcast with building biologist Brian Hoyer

– Podcast Ep. 397

– Beyond Training by Ben Greenfield

– coolfatburner.com (Use code: BEN10CFB to save 10%)

– Dutch Test

– Podcast w/ Jay Campbell

– Estrogeneration by Anthony Jay

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Bonus Conversation: Sara Richard, Illustrator of Greek Mythology the Gods, Goddesses, and Heroes Handbook