This Is Much Easier Than Fasting With Amazing Results | Dr. William Li

today I'm going to talk about five ways to improve your metabolism and fight harmful excess body fat in ways that are much easier than doing intense intermittent fasting and you're going to get results the five ways are skipping breakfast reducing your food serving size sleeping better ditching Ultra processed foods and cutting out the booze I'm going to explain it all to you so let's dive in first everyone's heard of fasting fasting for weight loss and Better Health in fasting is a very very natural state all right everyone does it every single evening when they're sleeping

when you're sleeping you're not eating when you're not eating that is called fasting now what's interesting is what happens in your body metabolically when you're actually fasting all right um basically when you're fasting your body shifts gears like you're a race car and switches you to a gear where you're actually going from storing fat which happens during during the day when you're eating because you want to store energy into your fat cells when you're fasting at night and sleeping you shift gears so that you're actually burning down fat all right so when you're sleeping you're

actually burning fat you're not exercising you're not working out you're actually burning fat that's how your hard wire to actually operate all right and during the fasting State you're also resetting your gut microbiome by improving your gut microbiome you're actually decreasing inflammation you're improving management of your blood lipids your blood cholesterol and you're making your body more sensitive to insulin so your metabolism is actually improving now you're also improving your immune system so you're more able to defend against infection and overall you're actually improving metabolic health so fasting is good all right however in people

are actually talking about intense syndr and fasting going the 16 hours of not eating and squeezing all your eating into eight hours or maybe even going more intensively than that all right um You can go from intermittent fasting to prolong fasting and that's actually a practice as well difficult to do deliberate intense timed fasting and so here are five things you can do that don't require fasting for weight loss all right the first hack is this skip breakfast or lunch a few times a week a few times a week now here's what actually happens when

you miss breakfast all right and maybe even lunch that happens to me sometimes what you're doing is you're taking your sleeping or fasting time and you're extending the time that your body is actually in this metabolic fat burning mode all right um skip breakfast you blow right by that morning period and now you kind of get all the way over to lunch right so think about it go to bed at 11:00 get up at 7:00 in the morning that's 8 hour sleep you should actually be getting eight hours of sleep now skip breakfast all right

so you're not eating breakfast right away and now you're fasting longer from 7:00 to 8:00 8:00 to 9:00 9:00 to 10:00 10:00 to 11:00 maybe all the way up to noon you've just extended your fast by maybe up to five extra hours all right so that's a simple way without actually having to think twice about it it's an easy way of doing it just by skipping a meal if you do that a few times a week you are actually going to be able to get results because frankly you're not actually eating fewer calories all right

so skipping a meal um uh actually helps extend your natural fasting time when you're sleeping and I do that frequently if I get busy I skip my breakfast sometimes I'll skip uh breakfast and lunch but you can actually do that a few times a week it'll put you in good metabolic shape and you won't need to actually deliberately schedule your fasting tip number two don't pile food on your plate all right and this is actually the reason whether you're actually practicing deliberate intermittent fasting or just letting sleep be the way that you actually do it

the bottom line is that when it's time for you to eat whether you eat breakfast or skip breakfast by the time you get to lunch let's say you're going to eat lunch you're going to be hungry all right that's natural because your body needs energy needs fuel it's like your car running on the highway you're doing longdistance driving and you actually take a look around lunchtime your fuel gauge is pretty uh pretty much getting towards empty you're going to want to fill up you want a whole full tank right so here's basically what you got

to be careful about when you actually find finally eat after deciding to eat after the evening don't fill up your whole plate all right and never go for seconds all right you never don't want to overc consume your calories so take think about whatever you would normally take remove a third of it all right and that's your starting point and don't go back for seconds don't pile on your plate and then then remove a third all right that's actually a little trick that I learned a long time ago so that you're not going to overeat

all right don't go back to get seconds can't emphasize that enough tip number three get a good night's rest all right if you get a good night's rest you will actually while you're naturally sleeping you're tired you're naturally going to sleep you'll go into a deep Slumber you'll go into REM sleep when you're in that deep sleep State that's when your metabolism goes to work for you you're going to sleep anyway you're going to be tired and actually you should sleep if you want brain health which we all do metabolic health is good brain health

absolutely critical all right and the reason is this when you actually get good deep sleep not only does your metabolism improved not only does that is that what it takes to get your gut microbiome to actually reset itself but deep sleep is when your brain detoxifies itself now I know there's controversy over this term detoxify so I'm using it only in quotes what really happens is that you have a drainage system like the sewers of Paris it's a big grate that is pretty much closed during the day when you're thinking and worrying and going through

your usual mental gymnastics at night all right a lot of toxins actually have accumulated at night your brain purges that by opening up the grates the sewer grates and it lets the toxins drain out this drainage system is called the glymphatic system glyph all right like it sounds like lymph but but the glimp the GL part is actually standing for gleo cells that's actually the cells that the M brain is actually made out of those are your neurons glymphatic is really the the drainage system made out of neurons kind of like the lymphatic system it's

natural brain detox so when you get a good night's sleep you're letting your brain actually open up those grates drain and detox yourself when you don't do it by the way what what happens pull in all nighter all right or or get really fitful sleep next day you're actually going to be brain foggy that's because you haven't actually drained your lymphatics completely by the way Recent research shows how it does this your nerves actually contract and push along that fluid okay to to cause drainage pretty cool these are new discoveries about the human brain uh

that we're that we're still learning really really fast about the glymphatic so get good quality sleep deep sleep all right if you exercise during the day that will be helpful and I'll will tell you and don't eat don't eat at night don't eat after dinner all right so that way your insulin levels go down and when you're sleeping your metabolism shifts into fat burning mode all you got to do is get a good night's sleep you should be doing that anyway all right so that is the third uh hack uh and very very importantly good

sleep helps your uh microbiome become healthy good sleep good gut health good gut health good brain health all right you actually want to have all of that uh done now something about the the gut health you really want to make sure you've got um good gut health as well people say well how do I know if I got if I if my my gut microbiome is actually healthy well these days you can actually order uh a home microbiome test and the way it works is that you go to a place they'll send you an order

you got a register for it it's a tube with a swab and and and a collection system you collect a little bit of poop swab it through put it into the vial screw it up stick it in a mail pouch send it off all right right it'll take a couple of weeks and you'll get a result online that tells you what your microbiome is like now it's kind of difficult for most people to interpret the gut microbiome most of these companies the best ones actually have some explanation for you but I want to kind of

give you a little bit of an insiders tip look on how to actually interpret it best thing for you to do is actually to find a doctor an integrative doctor a doctor a gastroenterologist who knows what they're doing or an intern functional internist who knows how to actually maneuver navigate the gut microbiome don't do it yourself all right you really need help thinking through and interpreting this so here's a couple of of ways that I look at it to share with you though when you look at the results you want to see is your gut

microbiome does it have a high diversity diversity means differences right it's just like any population or Community you've got a lot of diversity you've got people from different ethnicities and different genders and different backgrounds different sizes and shapes that's what you want in your gut microbiome the more diverse your gut microbiome is the healthier your gut microbiome is just like every community that is very diverse tends to be a little bit healthier richer and that's you know in terms of its makeup and that's what you want diversity a high gut diversity all right and then

you actually want to make sure you don't have pathogenic organisms what does all that mean pathogenic disease causing organisms bacteria you want to look at the list of bacteria that are found and your got microbiome test and make sure that there aren't any pathogens Bad actors bacteria that would cause problems now for most people uh doing a gut microbiome test at home you're not going to recognize what a pathogenic organism is and that's why you actually need to get a good reliable gut microbiome test that actually has some sort of explanation of any bad organisms

found and then you need to have a doctor you can work with that can help you take that data interpret it in terms of your own situation and then come up with some recommendations in order um uh to be able to counter or get rid of those pathogenic uh organism or disease causing bacteria that's actually really important getting good sleep is going to improve your gut microbiome and once you actually figure out how to use a home gut microbiome test you can play around with things you can actually uh test yourself every couple of weeks

or every month to kind of see if your gut microbiome is getting better as you are actually improving your sleep as you are uh improving your dietary intake as you are skipping some meals and uh getting your metabolism into better shape your gut microbiome should also be improving at the same time all right that's really important now here's tip number four tip number four is stop eating ultra-processed Foods I know you've probably heard this a million times from a million people Ultra processed foods the stuff you find in the middle aisle the grocery store it's

in a box it's in a bag it's in a can it's in a jar it's made by a factory and it's got a lot of stuff in it when you look at the ingredient label it is actually taking a lot of ingredients and putting it into a factory where a machine will create a food that doesn't naturally exist in nature all right and and changes the nature the construction and the properties of the food and Ultra processed foods have artificial preservatives and they've got stabilizers and they've got emulsifiers thickeners and they also have anti-caking properties

and they actually often have artificial coloring artificial flavoring looks nicer smells nicer tastes nicer and those are the things that you actually don't want to actually have because for example emulsifiers thickeners have now been shown to damage your gut microbiome that's not what you want to do all right if you want to have a healthy metabolism uh and uh you know lose body fat and do it without doing interent fasting you want to stay away from those Ultra processed foods because every time you take one of those snacks all right or pop a can open

you'll see any food that you think is ultra process probably is ultra process and if you take a look at the ingredient label it says it all you got a lot of different ingredients you don't recognize what most of them are for and you probably can't pronounce them either Ultra processed foods the ifers can damage your gut microbiome the preservatives as well maybe there's some artificial sweeteners uh in there we now know that xylol for example aspartame culos they actually can damage research has shown that they can actually damage the healthy gut microbiome not what

you want to do if you're actually trying to lose weight in a naturalistic way without having to go onto an intense scheduled intermittent fasting so this is all about what are some simple things you can do right what are we talk about first we talked first about skipping a lunch or breakfast or a lunch super easy number two we said don't pile up your plate and don't take seconds number three we said hey get a good night's sleep because it's really good for you uh and and maybe measure your got microbiome the fourth thing don't

eat ultr processed foods look you can do that all right just takes a little bit of thought and a little bit of restraint by removing those Ultra processed foods you're taking away the pressure on your gut microbiome and removing chemicals that you might otherwise consume from your life all right that's actually really really important in terms of overall uh health and when you stay away from multiprocess Foods your metabolism improves you've got better insulin sensitivity your blood cholesterol uh improves your glucose sensitivity improves and so people say well what about uh sweeteners should I to

avoid all sugar should I avoid all fruits actually fruits are okay because fruits have dietary fiber and a lot of polyphenols that are good for your gut microbiome which net net actually helps you lose weight all right fruits are actually beneficial if you don't over consume remember I told you step number two is don't over consume anything all right same thing goes with fruit check this out I've got a free guide on my favorite breakfast foods to eat for longevity from what's in my mug to what I look for when I buy these staples at

the grocery store it's all right here all you have to do is click on the link and enjoy now if you really want to go for a nonnutritive sweetener people always say well Dr Le what about Stevia what about monk fruit those are okay so far we haven't found any research to suggest otherwise so Stevia Stevia uh is is fine but here's a tricky thing all uh when you buy stevia you want to pick up the box and look in the side look at the label I always tell people look at that label and check

to make sure that the manufact of this product didn't add other things to the stevia in order to be able to use less Stevia but still get the same sweetness or mod modify it any other way a lot of people you know Stevia is expensive so what people do is they actually cut it they use less Stevia then they add other artificial sweeteners that is not what you want to do so always check the label pure stevia that's fine all right MK fruit same deal all right my last tip for you is to void alcohol

now I want to give you my position on alcohol I'm not against alcohol my position is that alcohol is part of human uh Human Society ever since we've grown grains and fermented them uh drinking some sort of alcoholic beverage has been very much part of our Humanity but look what we're talking about this video is that you want to lose weight without having to do anything crazy without having to do a severe scheduled intermittent fasting practice it's just too much for you so what are some other easy peasy things you can do cut down or

cut out the booze I suggest you cut it out you don't want those extra carbs alcohol has this funny thing it's a lot of carbs all right and it it Alters your brain obviously makes you more likely to overeat more likely to make choices that aren't so good for you and by the way alcohol in your system all right tends to interfere with good quality sleep what do we say earlier get some good sleep drain your brain get the detoxify all these other things that you want to sort of um uh do with good quality

sleep Bo reboot your got microbiome look if you've got booze in your system alcohol ethanol all right I don't care if it's red wine red wine the red part is actually the beneficial polyphenol part of wine the alcohol part isn't beneficial for you at all so again I don't have a categor categorical problem with Al I I I think it's part of societ human society our culture we drink around important events around holidays funerals uh weddings I think every now and then it's fine but if you want to lose weight cut down or cut out

the alcohol now here's another aspect that you need to know about is that alcohol is hard on the liver because your liver has to churn in order to be able to metabolize the alcohol right break down that alcohol uh and so if you are are a regular Drinker not only you adding more calories into yourself not only you disturbing your sleep but you're also putting a huge strain a wear and tear on your liver now your liver decreases the amount of alcohol by metabolizing and so if your liver is not working well you got to

have a higher levels of alcohol in your body and alcohol is toxic to pretty much every organ it actually touches when you compromise your liver you can have alcoholic hepatitis that's where you know heavy drinkers like pretty much trash their liver now you can't detoxify your body now the toxins build up everywhere all right and the alcohol also compromises your brain so you're not sleeping well now you now you're in brain fog you know it compromises your judgment and now you're tend to overeat there's a lot of issues in terms of uh what can happen

to your metabolism it throws it out of whack so simple thing you can do is cut down and cut off the alcohol so let's go back to the beginning here what I said is that there are some really simple steps you can do if you want to lose weight all right but you don't want to actually have to do scheduled severe intermittent fasting just doesn't fit your lifestyle so what I talk about with you in this video is a very set of easy practices are you ready let's review them number one all right um skip

breakfast or lunch or both a few times a week all right Monday Wednesday Saturday Tuesday Thursday Sunday few times that's actually going to be helpful number two don't pile food on your plate should never look at a mountain all right and take a third off of what you would normally take based on your own habits so you're going to be eating taking less than eating less calories that is all right and by the way never go back for seconds and tip number three is get that good night sleep that's what actually your gut microbiome actually

needs and that's what your brain needs uh as well all right tip number four you want to stop eating Ultra processed foods that can damage your gut microbiome uh throw off your metabolism listen if you're not going to fast do some intermittent severe intermittent fasting you want every bit of your body naturally to be working on your in your favor and that's what we're talking about here and the fifth one avoid alcohol all right you could do it for sure all right and that will actually unload the calories from you uh uh allow your brain

and your liver to actually heal up and do its thing do their thing all right which is detox and help you perform better brain for good decisions liver for metabolism and lipid control all the other things that you're liver does uh very very important detox uh and that's it so totally get it hope you learn something from this video and I will see you in the next one thanks for watching hi there if you enjoyed watching this video I know you'll love the next one stay here and check it out and I'll see you there