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Countess Of Shopping is not a doctor and information on this video and website should be not used in place of medical advice. The information on this page is for educational purposes only. Please consult your own healthcare provider for medical advice.
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You guessed it! From fruits and vegetables! Do I need to say more?

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Links to studies mentioned in this short
Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6578444/

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Disclaimer of Medical Liability. HEALTHCARE EVOLUTION INC. DOES NOT PROVIDE MEDICAL ADVICE. The content of this material is for general informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided here is solely at your own risk. Individual medical needs are very different; you should not assume that the information in this document concerning certain courses of treatment or outcomes will apply to you. Rather, you should evaluate your medical condition and make treatment decisions based upon consultation with your physician.

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Loose Skin Body Cream (FAVORITE 10/10):
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Countess of Shopping & Countess Of Shopping is not a doctor and information on this video and website should be not used in place of medical advice. The information on this page is for educational purposes only. Please consult your doctor for medical advice.
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On Wegovy and wondering what to eat? 🥗💉 Here are the best foods to boost your results, reduce side effects, and support healthy, lasting weight loss!

From lean proteins to gut-friendly options — eat smart, lose more. 🍳🥑

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My 11 Cardinal Rules for Building Muscle

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Timestamps ⏱

0:00 – Intro – My 11 Cardinal Rules for Building Muscle
0:28 – Stimulation Above all Else
1:23 – Protein at all Costs
3:12 – Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box!
3:55 – Carbs Intra-Workout
5:08 – Don't Skip Cardio
6:01 – Eat More & Move More
6:48 – Vary all the Principles
8:00 – Train to 80-85% of Failure
8:33 – Blood Flow Restriction Training
9:53 – Weekly Calorie Count
11:13 – This Much Creatine
12:01 – Optimize for Sleep

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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) 3×3 cold coolfatburner.c

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