Gary Brecka - Exercise & Nutrition - Fat Loss

Welcome to Body Science with Gary Breca, sponsored by Streamline Medical of Naples, Florida.

I'm Gary Braca, and welcome to the segment designed to educate you on fat loss. This is a scientific segment distilled down so that I can get you to the lowest common denominator of what exactly fat loss means, most of us always say. And my patients are constantly calling me, emailing me, texting me, gary, I want to lose weight. Gary, I want to burn the fat. Gary, why can't I lose the fat that's around my middle? Why am I still holding fat on my flanks? I don't eat in the morning. I go to Orange Theory. I go to CrossFit. I go to the gym. I sprint on the treadmill for 40 minutes. I've been doing it five days a week for five weeks. I haven't lost a single pound. It's because fat loss has a very specific mechanism by which we need to follow so that we can target fat and put fat in a position to not stand a chance. So let's back this up. Let's talk about really quickly the physiology of how does fat get stored and how does fat get mobilized? Okay? Because this is important. So let's talk about, first of all, how does your body prioritize fat loss? In other words, how do we put ourselves in a position to use fat as an energy source? Well, first of all, every other energy source has got to be gone. It's got to be out of the way. And there is one hormone, one big word, one big, nasty, single word that begins with an I and ends with an N. And if it is in town, you will not burn fat at all. That word is insulin. When insulin is present in your bloodstream, you physiologically cannot burn fat. What do I mean? Well, what causes insulin to rise in our body? When does insulin show up? Because, remember, every time insulin shows up, fat's gone. Fat does not come to town. Okay? We're trying to bring fat to the party because we want to use fat as an energy source. So let's talk about how do we create a low insulin environment? The second that we eat anything that is high on the glycemic index, meaning something sugar. Sugar or carbohydrate in it, it very quickly turns to glucose. Glucose rises in our body. Insulin is secreted by our pancreas to take the glucose and drive the glucose down in our bloodstream. Why? Because insulin is taking the glucose and putting it into our cells, into our muscles, and into our body as a source of energy. When we are when we don't need as much glucose that is in our bloodstream for energy, insulin then takes the glucose and stores it as fat. So what I'm going to talk about is putting you in a low insulin environment. How do we do that? First of all, very quickly, just to tell you what not to eat for the next 10 weeks, we're going to avoid the whites. White sugar, white flour, white rice, white bread, white potatoes. If it's one white, don't put it in your mouth. Dairy is fine. If you don't have a dairy allergy, you do have a dairy allergy. Let's avoid dairy as well. However, if it's white, don't put it in your mouth. No white potatoes, no white rice, no white sugar, no white flour, no white pasta. Those are very high on the glycemic index. If we can keep our blood glucose low, we can keep insulin low, we can keep insulin low, we can go to the next next step, which is our secondary sources of energy. Where does the body go once there's no glucose in our bloodstream? It goes to a source called glycogen. It goes to the liver. The liver stores energy and so do our muscles. But the liver is the main storage source of energy. Think of it like a gas tank. You go to the gas station, you fill it up. Although instead of unleaded fuel, the liver is full of glycogen. So when there's no glucose in our blood, the liver starts to release the glycogen and it acts as an energy source. Now, the question is, once the glycogen is gone, where do we go? This is where the magic happens. This is where the liver turns to fat as an energy source. It mobilizes and metabolizes fat, it brings it into the liver, and it fills its gas tank full of glycogen from mobilizing imitation, metabolizing fat. How do we do that? First of all, we don't make the energy demand on our body too intense. If I wake up in the morning and I am fasting, meaning I haven't had anything to eat, I wolf down a cup of coffee and I head out to the gym and I go hammer down on the treadmill, you might think that's a great way to burn fat. It's a terrible way to burn fat. What's happening is I'm putting an instant energy demand on my body and, and I need energy now. And if I haven't had any glucose in my bloodstream and my liver's glycogen reserve is Gone. It takes much less energy and much less time to metabolize lean muscle tissue. Yes, we burn our own muscle protein for energy. Now, if I took that same energy demand and I lowered that energy demand and I evacuated the, the glycogen from the liver and I gave my liver a chance to turn to fat as an energy source. This is where we see the resources for energy coming from fat, not from the muscle tissue. How do we put our body in a position to do that? The vitamin amino blend that you got contains methionine, inositol and choline. Those are, those are going to support your liver's metabolism of fat. The l, carnitine and arginines are going to help with your circulation and also help mobilize and break down fatty acids. And when you put the 30 grams of protein into blood circulation within 30 minutes of waking, you get out that door for an intentional walk. 30 minute intentional walk. Your liver is going to look to fat as an energy source. Every time that liver fills its gas tank with fat, that's coming from your fat reserves. Now, what about the old stubborn brown fat? I've heard, Gary, I've heard that there's brown fat. I heard there's something called stubborn fat. That's true. The longer fats in your body, the more at home it feels, the less likely it is to leave. So we're going to put your body in a position to actually increase that fat cell receptor sensitivity. Because the fat is inside of a cell and the cell wall is either sensitive or not sensitive to being mobilized, we're going to increase that fat cell receptor sensitivity. We are going to give you a shortcut. We're going to give you an advantage that no one else around you. So the person standing next to you is at a disadvantage to you because you have the right nutrients in your blood circulation. So if you're taking your injection three days a week and you're taking that trochee once at night, you have already put yourself in a distinct advantage. To mobilize and metabolize fat. You add 30 grams of protein within 30 minutes of waking. You follow that by 30 minutes of steady state, low heart rate cardio, and I promise you 10 weeks, you may not recognize the person staring back at you.

Thank you for listening. You've been listening to Gary Brecke of Streamline Medical Group. To learn more about Streamline Medical Group and their various services, please visit www.streamlinemedicalgroup group. Com. For more information and speaking arrangements, please visit www.garybreca.b r e c k a com. All information is copywritten to Streamline Medical Group LLC of Naples, Florida. Not to be reproduced or used without express consent of Streamline Medical.