Dr. Stacy Sims: So inherently, women don’t need to be cold.

When we are looking at stress responses, because that’s how I view all the environmental and exercise data -what kind of stress does it put on the body when a woman gets into ice cold or cold water. It invokes such a severe, strong stress response, much stronger than a male’s response, that her body goes into more of a shutdown phase, where it invokes a sympathetic drive, and it doesn’t create the metabolic changes that we see with men. If you were to take a woman and put her in 15 or 16 degrees Celsius, which is around that 55 degree mark, she will end up with the same responses that a man has, because it’s not as severe a shock to a woman’s body as it is for a mans. Why is that? Because we have more body fat, we tend to vasodilate and vasoconstrict first for controlling our temperature.

Dr. Stacy Sims: Do women do better in the heat:

Okay, so when we look at sauna exposure, women can tolerate heat a lot more than men. A woman can sit in there, sit up high, 20 minutes or so, not sweating
yet absorbing heat and vasodilate – it’s great. So, we’re heating ourselves, our body’s responding to it by what we call heat shock protein responses which are these little proteins that will uncouple and then re-coup and be better for it. It’s creating a whole cellular change that then is stimulating better responses within the muscle. The muscle can use glucose a lot better and can use fat a lot better. Were also increasing blood flow to the brain. We’re also improving our blood vessels,so they respond to constriction dilation a lot faster, which is important as we get older and start hitting perimenopause where we start having blood pressure problems. It also allows us to hit higher temperatures on the outside, like summer times without having undue stress. When you’re in the sauna sitting there, it takes time for the body to heat up, because of our thermos-regulatory differences between what men do when they get in and they start sweating profusely, and then they get dehydrated, and they don’t have time to adapt as well to the heat as women do. Again, women vasodilate first, and then we start sweating.

Do you recommend Sauna

Yes, I do. If we are doing 10 to 15 minutes twice a week, at bare minimum, you get health benefits, better cardiovascular health, so better blood flow, better blood pressure. We have metabolic responses, so we have better blood glucose control and better fatty acid metabolism.

Are you going to burn  more fat in a sauna?

Yes, if you sit in a sauna, you will use the circulating fat as a fuel instead of storing it.

Dr. William Li, MD: Five things to eat to burn body fat

So a lot of people do not know this, but there are certain foods that will fire up your body’s extra fat burning machinery. You’ve got white fat, which is the
wiggly, jiggly kind you see in the mirror. So visceral fats, the fat that grows around our guts. The more you load up that extra fuel, the more that fat grows, starts to strangle your organs, and when it becomes inflamed, it's really dangerous. That is a dangerous kind of fat. When you want to burn that fat down, brown fat is important to know about. Brown fat is not wiggly, jiggly. Brown fat is close to the bone. It's not even near the surface. It is around our necks, under our breast bone, a little bit between our shoulder blades, and
scattered in our belly a little bit. When you activate brown fat, it burns away the jiggly fat. If you turn on brown fat, you burn down the white fat.

Dr. William Li, MD : So what are the top foods we need to eat to turn on the brown fat, to burn the jiggly fat so I can lose weight? Dr. William Li, MD: Let us go to the produce section and take a look. Okay, so apples. It turns out that apples have something called chlorogenic acid inside the flesh of the apple. This chlorogenic acid turns on your brown fat, and it is will start  to burn down your white fat. Broccoli, kale, or bok choy. I love bok choy. You cut off the bottoms, you wash the leaves. Take a wok or a skillet, little extra virgin olive oil, garlic and fry it up. Obviously, how you cook makes a difference, right? I said olive oil. I did not say butter. Because if you actually use olive oil, you’ve got hydroxytyrosol and oleocanthal. These are two things are mother natures natural brown fat trigger which triggers metabolism. Activating fat burning substances you saute with olive oil now you actually have the greens and the olive oil, that will trigger your brown fat to turn it down

Dr. Mindy Powells:  The Health benefits of various types of fasting.

The fat burner fast is probably my favorite, for those people who want to lose weight. The research was done that 36 hours without food, followed by 12 hours of eating, and then another 30. They actually did it over a 30 day period. At 36 hours, what happens is that is enough time where the blood sugars come down, where all of a sudden, the body, it is so smart, it goes, Okay, blood sugar is not coming. We have been in this fasted state and we have triggered  autophagy. We have brought inflammation down. We have made you
ketones. We are trying to go find food, but this extra weight, it is not serving you, because, remember, you’ve got to go find food so it drops weight. And it is the most beautiful way to get a person to unstick any kind of weight loss resistance. But most importantly, you know, where it drops the most amount of weight from is the belly.

The Dopamine Reset fast

I found some research showing that when people go without food for 48 hours, the whole dopamine system will be rebooted. So what is important to know about the dopamine system is it is our molecule of happiness. It is the thing that is actually a motivation molecule, and it's a neurotransmitter that allows thoughts, happy thoughts, to go across from neuron to neuron. And so what happens? We are so dopamine saturated right now, and specifically people who are over eaters, they actually found in the study, I quote in the book, is that “they found that people who had food addiction, people who
had extra weight, like obese situations, they were not getting as much happiness out of their food because their dopamine receptor sites were saturated, So they had to eat more food to get more happiness”. And you know, food is a state changer. It does make us happy. So what they found is, if they put them into a 48 hour fast that they actually rebooted the whole dopamine system, and new dopamine receptor sites appeared, so that when they brought food back into the equation, they actually got more enjoyment
out of food with less food. Also, dopamine is the molecule of more. It is not the molecule of enough. In relation to sugar, what it does is, when you get sugar, you get this dopamine rush, and the brain goes, I love that, give me more of that! And it is endless. You will never be fully satisfied. It constantly wants you to come back for more and more and more. So when you start to run off of the ketogenic energy system, you are getting the same euphoria you probably felt, the same high, the same mental clarity, but you have totally taken this
molecule of ‘more’ out of the out of the picture. You get those receptor sites that will be repaired, but you are not getting a big dopamine buzz when you are in the ketogenic state.

Dr. Mindy Powells: My experience has been, it is about three days. If you think about that, it is not hard. If you are trying to overcome a sugar addiction, yeah, like, just bear it for three days, and then that dopamine stops barking at you. And then if you tack fasting on to it, now you are getting ketones, and so you are not needing that as much. Ketones kill hunger, and they make you so mentally, mentally clear. They give you this euphoric feeling so you don t have that urge to go for the sugar.

The Immune Reset fast
So immune reset was built off of Dr. Walter Longos work, and he did a study on people who had cancer and were going through chemotherapy. And one of the challenges we know about chemotherapy is that it wipes out the whole immune system. And so he wanted to see, well, what if I put somebody in a fasted state as they went through chemotherapy, would there be a difference? And what he found is after three days of fasting, the white blood cells in our system actually reboot themselves. So what they do is all old white blood cells are sloughed away, and new white blood cells emerge. So people were able to come out of that chemotherapy experience and have a stronger immune system. As opposed to what we were seeing was that it was wiping the
immune system out. So that launched the whole three day water fast sort of craze. At least here in America, we are seeing a lot of people that are just going after three day water fast to prime their immune system. But you also at three days get stem cells, full systemic stem cells. So all of a sudden your body is surging with stem cells going to all parts of the body, repairing it. The great example I always use on this one was I had an Achilles tendon injury and nothing was nothing was helping it. So I threw a five day water fast at it. On the fourth day, I felt this buzz in my Achilles tendon, and I was like, ‘I wonder what that is?’ And it stayed all the way through. I went five full days, and on about the sixth day I was entering the food back in all the pain completely went away and it never came back. I tried everything. I tried everything, and that was the only thing that repaired it.

Dr. Charles Yeo: Aging and Weight gain

Charles Yeo: The numbers we have on weight gain as a person ages are that between age 20 and 50 years old, those 30 years intervening, the average person will gain about 15 kilos in weight, which is 32 pounds, which is about one to two pounds a year – 15 kilos in weight is gained over 30 years on average. Some gain very little, others gain a hell of a lot more.

 Dr Charles Yeo:  What can you do to avoid weight gain.  There are two elements here. First of all, there is doing the things that we want to do, for example, I can still walk up a mountain or down a mountain, because I am
still fit enough to do that, and I want to stay as fit as long as I can and weight will inhibit that, undoubtedly. But then there is a second element to actually consider, which is the amount of muscle you have. It is your muscle mass as you age, independent of how much fat you have, that will determine how healthy you are as you age. Now I am  talking about going into the 60s, into the 70s. As you get older, the most crucial bit of information is to maintain resistance training, not lifting. The amount of muscle mass you have really marks the level of health that you get as you age. And the science is startling. It is completely related, independent of weight. So, muscle mass is the most
important thing for healthy aging the moment you get to 60-70 plus years of age.

Charles Yeo:  Should you keep doing resistance training. Correct! Always keep resistance training and lifting weights as long as you can. At some point you wont be able to lift weights. Just you wont be able to lift the weights of your youth.

Charles Yeo: Many people are always trying to find ways that they can cut fat and  create some  sort of sustainable weight loss. The first is the amount of protein you eat, and you need to try and focus on trying to keep to about 16% of the energy in your day. Okay, from protein 16% – and there is a sweet spot. If you eat too much and you are not lifting, you are stressing your kidneys, because your kidneys have to get rid of the nitrogen from the protein. Okay, so
16% is a sweet spot, and it does not mean steaks, only. It can mean beans, tofu, any kind of protein from anywhere. Second, is fiber. We need to eat as much fiber as physically possible. 30 grams we want to aim for. Although we're looking, at the moment on average in this country, we are probably only eating 15 grams. We need to double the amount of fiber we actually eat. Third, we need to limit the amount of added sugars into our diet, added sugars, meaning sugars not tied up in fiber, powdered stuff, maple syrup, Agave nectar etc. All those are added sugars you put in, keep it to 5% or less of the of the energy content in your day. And those are the three numbers that I want you
to think about. So, 16% of protein, 30 grams of fiber, 5% or less of added sugars. Apply that to whatever you want. For example, a Keto diet, whatever you want to apply that to, and I think that will be a sustainable, healthy way to eat.

Dr. William Li MD :Five things to do to burn body fat

So a lot of people don’t know this, but there are certain foods that will fire up your bodyès extra fat burning machinery. You’ve got white fat, which is the
will fire up your bodyès extra fat burning machinery. You’ve got white fat, which is the wiggly, jiggly kind you see in the mirror. So visceral fats, the fat that grows around our guts. The more you load up that extra fuel, the more that fat grows, starts to strangle your organs, and when it becomes inflamed, it is really dangerous. That is  dangerous kind of fat. When you want to burn that fat down, brown fat is important to know about. Brown fat is not wiggly, jiggly. Brown fat is close to the bone. It is not even near the surface. It is around our necks, under our breast bone, a little bit between our shoulder blades, and
scattered in our belly a little bit. When you activate brown fat, it burns away the jiggly fat. If you turn on brown fat, you burn down the white fat.
Interviewer: So what are the top foods we need to eat to turn on the brown fat, to burn the jiggly fat so I can lose weight?

Dr. William Li, MD: Let us go to the produce section and take a look. Okay, so apples. It turns out that apples have something called chlorogenic acid inside the flesh of the apple. This chlorogenic acid turns on your brown fat, and it is will start to burn down your white fat. Broccoli, kale, or bok choy. I love bok choy. You cut off the bottoms, you wash the leaves. Take a wok or a skillet, little extra virgin olive oil, garlic and fry it up. Obviously, how you cook makes a difference, right? I said olive oil. I did not say butter. Because if you actually use olive oil, you have  got hydroxytyrosol and oleocanthal. These
are two things are mother natures natural brown fat trigger which triggers metabolism. Activating fat burning substances you saute with olive oil now you actually have the greens and the olive oil, that will trigger your brown fat to turn it down

Mathew Walker : Sleep and its relationship to eating and weight.

Mathew Walker : He explains the importance of sleep on our overall health, on our weight and everything in between, but most importantly of all, he gives us a road map for how to sleep better. : It is probably one of the most well defined relationships that we know in all of sleep science, and it is at least a three part story. First, emerging evidence came in terms of hormones. There are what we call appetite regulating hormones, and the two principal ones of concern here are something called leptin and ghrelin. Leptin, when it is
released, will signal to your brain that you are satisfied with your food, you are satiated, and you are no longer hungry. Ghrelin does the opposite. When ghrelin is released, it says, no, you are not satisfied with your food. You are not full. You still want to eat more. You are still hungry. In studies, they started to restrict people’s sleep to six hours or five hours or four hours. And what they found was that there was, firstly, that signal leptin gives that says, you are
satisfied with your food or you are full, was decreased by 18%. If that was not bad enough, ghrelin, which is the hunger hormone, leapt up by 28%. Overall hunger levels rose by about 26%. So, it's almost like double jeopardy, that you are getting punished twice for the same crime of not sleeping enough, once by losing the signal of ‘Iam full, I dont want to eat anymore’, and once again, for the No, I'm much more hungry, and I am going to overeat, which is ghrelin. What this combination produces is a profile of increased eating. So on average, underslept individuals started to eat in those studies about 300-400 extra calories at each sitting by way of insufficient sleep. Then what studies discovered is that it is not just that you want to eat more, i is what it is
that you have a craving for when you are under slept. What they found is that when you are under slept, you eat more of everything, but you especially eat more of those heavy hitting, stodgy carbohydrates, bread, pasta, pizza. The next thing that people started to have was a preference for simple, sugary foods, sweets and chocolate. And then finally, they started to crave very salty food, and high sodium food intake increased your blood pressure. So that was the first of the three mechanisms.

When people that you may know have smoked cannabis, they will often say, I get viciously hungry. I get the munchies. I get really hungry. That is no coincidence, because cannabis will stimulate appetite. Now we will have naturally occurring cannabis compounds in our brain and our bodies. They are called endocannabinoids, endo meaning comes from our insides, whereas the cannabis that comes externally when you sort of smoke it or take edibles. So endocannabinoids do many things for the brain and the body, but one of the things that they do is control your appetite and your hunger. And what we found is that in sleep deprived individuals, these naturally occurring endocannabinoids rocketed up by over 20% cranking up people is appetite. And so when insufficient sleep is occurring, when sleep gets short, your waistline typically starts to expand, and we now understand the reasons.
The last thing that we discovered is that, lets say that you are trying to be really careful, and you are trying to diet, and you are trying to lose weight, if you agree not getting sufficient sleep, then 60% of all of the weight that you lose will come from lean muscle mass and not fat, not the muscle I know exactly so. In other words, when you are dieting but you are under slept, you lose what you want to keep, which is muscle, and you keep what you want to lose, which is fat.

Celsius to fall asleep and stay asleep. It is the reason that you will always find it easier to fall asleep in a room that is too cold than too hot. So make your bedroom cold, make it dark like a cave. The fourth suggestion would be, ‘walk it out’. This is the 30 minute rule if you wake up and can’t get back to sleep. Get up and do something different, or meditate. Do not lie in bed awake for too long. Then the final two things are about caffeine and alcohol. But let me just say, as the kind of headline of it, alcohol is not a sleep aid. Many people use it as a sleep aid. It is not your friend. Alcohol, again, is a sedative, so it knocks you out. It also fragments your sleep so you wake up. Your sleep is littered with all of these small awakenings, most of them you do not remember because they are too brief, but it makes for miserable, lousy quality sleep. The final thing is that alcohol is very good at blocking your REM sleep, or your dream sleep, which we know is critical for many other functions as well. So, again, alcohol is not your friend.