Metabolic Flexibility: The Making of a Fat Burning Body
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- Опубліковано 24 лют 2020
- Changes and foods and eating habits have left our metabolisms one dimensional making it hard to switch between running on both glucose and fat. In this video, I explain how to make your body more efficient at switching between whichever fuel source is available and how that renewed metabolic flexibility will make you a better fat burner.
Download the List of 100 Low-Carb Foods: www.drbeckyfitness.com/low-ca...
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More Videos by Dr. Becky:
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You've Cut Carbs...Now What Do You Eat? • You've Cut Carbs...Now...
What Can You Eat on a Low Carb Diet? (Full Food List): • What Can You Eat on a ...
How Many Carbs Can I Eat & Be Keto (or at least Low-Carb): • How Many Carbs Can I E...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
Download the List of 100 Low-Carb Foods: www.drbeckyfitness.com/low-carb-food-list/
This is good advice. The refined carbs are real progress destroyers. I really wish I craved vegetables. Imagine how great that would be. I shouldve never been introduced to sugar and processed foods in the first place. Anyway, tomorrow I am not missing my workout and will be going with the 2MAD...2 meals per day. Last 2 days I kind of went off track. It is funny bc when I am stressed and maybe a little depressed , i tend to eat more of the wrong things. Tomorrow I bounce back. You can fail or have setbacks and it doesnt mean you are a failure. I do see some progress here. Key really is sticking with it. Cmon me.
You got this! We got this!
Perfect video! I like the fact that you don't follow a keto diet so you can feel free to talk about carbs more naturally than most keto people because honestly, we need a certain amount of carbs if we exercise, being 100% keto is hard to follow and it's not sustainable in the long term. With IF and a good diet most people will do just fine. Another thing I want to mention is the peace you transmit when you speak, it's almost ASMR relaxing.
I started a low carb eating and intermittent fasting back in October last year. This was partly as a result of watching your really helpful videos. I have lost 2 stone, nearly 2 dress sizes and have stopped eating processed foods. I feel fantastic. I wish I had done this sooner x
Way to go with your lifestyle changes and progress!
Keep up the great progress!
I like the idea of "low carb" as opposed to full-blown keto. I am going to try this along with IF to see if I can see weight loss. Thank you for your videos!
It works. I am keto sometimes and low carb others. Some days I'm up to 100g of carbs and other days near zero. IMO the key is to stick to real foods as much as possible. Don't get your carbs from ice cream or cake but get them from whatever vegetables you prefer. Avoid grains/starches/fruit as much as possible.
You can try the Mediterranean Keto diet. Works for me..!
Kerrie
You WILL loose weight! Drop sugar and grains, use virgin olive oil, butter, dark chocolate and MCT oil. It will be even more effective when exercising say 20 min a day. However once you reach your goal, the weight will want to go up again, time to cut out some fats. Job done! Nice, slim and healthy for the rest of your life.
Great info, as always. Thank you!
This is one of my favorite videos of yours. You always explain things so well. Thank you Dr. Becky.
Thank you for providing low carb list to print / download. Appreciate your information so much. Your videos are excellent, always succinct and easy to understand!! 👌
Thank you, thank you, thank you....finally, a succint video without getting too 'heavy' ...
One of the most informative videos I have ever seen and it was a reasonable length. Thank you so much your awesome.
Excellent presentation. And how refreshing that it’s not accompanied by any gimmickry.
Excellent presentation, concise and information packed. Thank you!
Always a pleasure to watch your videos. It is very useful and positive. Thank you 😊
Always interesting and helpful - thank you!
Where have you been all of my dietary irresponsible life, Doc? Just found and LOVE your channel. Thank you!
As always very helpful and to the point..thank you👍👍
Thank you so much for this really useful video! I’m glad I’ve found you.
Very Interesting!! Thanks Dr. Becky!! Will do!! Have a great day!! Love your videos!!🤗❤🙌
Thank you Dr Becky. ❤️
Good video, lots of information and no fluff. Thanks for making it.
Love these very informative videos. Thanks much!
Thank-you Dr. Becky.
Thank you. Once again a very helpful video.
Thank you so much for such an informative video!
Terrific video!! Thank you!
Thanks so much for your excellent videos. After doing the total keto for about eight months and continued intermittent fasting, I’ve reached my target weight loss (45 lbs) insulin sensitivity, and much improved health. I walk a brisk two miles a day. I like your statements about metabolic flexibility. I selectively allow some “good” carbs in my diet now in tight balance with fats, protein and lots of leafy greens. I have found that I am able to handle my own homemade sourdough sprouted organic wheat bread in moderation without spiking my glucose. Long natural fermentation of the dough covers a host of sins as well as sprouting the grains. Most breads available off the shelf are terrible for gut health as well as blood glucose levels. Thanks again and God bless
Excellent video content.
I must be a fat-burning machine, way metabolically flexible! Since following your protocols for years, I employ ALL of those fuel-switching tactics.
Thanks from the bottom of my DB-inspired healthy heart!
Such intelligent nutritional advice and information Dr Becky. I have found a UK metabolic diet nutritionist and book and the weight just melted away. I didn't do IF but allowed min 5hrs between meals, plus low carb (and no gluten). Phenomenal results.. not just weight loss but mental function, better water absorption, increased metabolism and metabolic age reduced by 6yrs!
Great content. Love it. Please keep it up.
Thank you Dr for making life easy this will convince many people specially doctors.
Looking fantastic Dr.
Great info. Thank you
Thank you Dr Becky 👍
Good morning. I’m transitioning to a more moderate ketogenic way instead of the full blown heavy fat diet. I’m now maintaining my weight after losing 70 pounds on keto by eating more great natural food and intermittent fasting on workout days. I dropped the MCT oil and now just cook with or add avocado oil and beef tallow to my meals. Seems to be working for me. Thanks and have a great day.
Just curious as to why you dropped MCT oil...
Kerrie Johnson I feel I don’t need it at this time. I do still use other good fats like avocado oil, duck fat and beef tallow. Once a day I add butter to my coffee. It all depends on if I continue to lose/gain weight because I’m done but refuse to leave the keto lifestyle. If I start to drop weight I’ll add more fat or mct so my body can burn that. It would be a jumpstart much like when I began all this 8 months ago. MCT, in my opinion, is the best for losing weight on keto.
J SalterXpress. Same here, I love having flexibility
Yes why did you drop the MCT oil?? I would like to know thanks!!
MCT oil really has nothing to do with losing weight. It has the same caloric content as any other fat source. It's metabolized differently and more readily makes ketones which may suppress appetite in some people but I think most of us doing keto don't have an issue with appetite suppression. There are benefits to MCT oil that go beyond weight loss and it could be consumed for those reasons alone.
I think this is a really interesting topic and I'd like to look into it more...thanks for the video and easy-to-understand explanations!
Superb, Very Helpful.
Thank you.
Perfect timing. I was just going to look for your video on increasing metabolism and here is a NEW video on that. Thank you. I walk 2 mi. A day and do core conditioning for 30 min. Can’t shake the 10 lbs. I guess it’s how much I’m eating and when. I’ll have to try fasting.
Did you end up giving fasting a try yet? Dr. Becky has some helpful videos on this topic. Even just doing a 12-14 hour a day fast helped me get the last few baby pounds off.
Thanks Dr. Becky😘👍
thank you
❤️ Thank you!
Wow! What an excellent video. With all the videos about a Keto diet around, its hard to find an expert talking about a low carb diet which I prefer in my own life. This video is straight and to the point and touches on good main points of adopting a low carb diet. Thank you God Bless
Hard to find an expert? Utube is full of them. Everyone is an expert nowadays. If you are interested in a real expert watch Peter Attia who is a real medical doctor and practices what he preaches. Rhonda Patrick is another expert who knows what she is talking about.
100% agree with original comment, beautifully informative and concise.
Yesterday was 1 month on carnivore diet. Its changed my life. When I trialed kimchi with carrot strips, my energy level plummeted. I feel wonderful when I am eating only carnivore. I will keep trying adding other foods back to see how it effects my energy levels, but I will likely stay carnivore only after my 3 month carnivorebdiet trial is over. Lost over 15 lbs and 1.5" on waist in 1 month.
I'm on the journey Doc. You have been a great resource. Can't wait to drop this weight. Will keep you posted. Major food switch and discipline.
Dr. Becky's videos are really great resources. How are your food switches and discipline going? With all the COVID-19 isolation I'm finding some people are thriving in a more controlled environment and some are really struggling with emotional/stress eating.
Love your videos and also with your husband. Very helpful with fasting and keto. Can you tell me about cinnamon oil extract? Is it glycemic? Nothing on it on internet. Thanks!
I’ve been doing low carb for about 3 years and I really like it. I’ve watched almost all of your videos and they have been so helpful and informative. Question: is there a way of incorporating beans into a low carb lifestyle? I really miss them.
L Zak great question.
How "low-carb" are you going? While beans are higher in carbs they are also an excellent source of fiber which will help slow the blood sugar and insulin response so I consider these a "healthy starch." They are also a good source of protein and other nutrients. I think beans can and should be part of a healthy lower-carb lifestyle, they just may hard to incorporate into a very low-carb diet like Keto. Hopefully this helps!
me too -I prefer vegetarian and love beans more than meat naturally -I am learning so much from you Dr Becky and thank you
Was added awhile back to get her daily emails so I was very surprised that her video today (5/8/21) was a repeat of this one! is this the cases most of the time?
Thank you for that amazing information, just I would like to know your comments about the fat- fasting, as bullet proof coffee, thanks
Excellent video, beautifully informative and concise. Great job, I’ll be back - not in an Arnie way!
Dr. Gillaspy, I have been trying Intermittent Fasting and keto-diet, but I am hungry all the time now. I am very active for my age mid fifties, I walk 3 plus miles everyday, InfaRed Sauna twice a week, do MMA/BJJ/Boxing 4 times a week, and I lift weights 5 to 7 times a week. I just can not seem to be able to take in the amount of food I need in a 4 hours window. I am physically very strong, but I am considering giving up on the diet because I feel I am getting weaker. Any assistance would be helpful. Thanks. Frank in West Texas El Paso.
skin and bones and type "2" how can i do this w/o weight loss?
Thank YOU!!!
I always cook with wine. Sometimes I even add it to the food.
W.C. Fields
LOL.
I know it varies per person but, how many grams is considered low carb?
Dr Becky. I'm now a bit too light. Via KETO & I.F. How is it best to add a little weight without losing benefits I've gained 🌹
I like your presentation on this> 👍
Should you do IF every day?
Has anyone done the 21 day challenge? I'd love to partner up with someone
Sorry, couldn't quite understand the link between "unhealthy fats" and insulin resistance at 1:56.
This is so cool! My husband and I recently began intermittent fasting. My body has taken to it effortlessly, unlike many other lifestyle changes I have made or tried out. I thank you for this information, it helps bring into focus how I can maximize my eating and movement. I eat mostly vegan so my protein sources include soy and other beans. Not losing as much weight as I’d like.. any tips? Blessings
pleas teel about how much coocnot oil eat in a day
Do we just eat main meals? What about whole foods for snacks? Or is there no snacking in this lifestyle?
Sorry, just the main meals. That was a biggie for me but after a few days of not eating between meals I can now simply look forward to my next main meal and bonus... food is tasting much better.
If you're eating a protein/fat heavy diet you won't want to snack. Mediating your insulin response and hunger hormones eliminates the desire for food between meals. I ate 5-6x a day for 15 years, now I eat 1-2x a day without trying.
@@johnnypenso9574 Wow 😃 cool!!
@@booswalia Awesome! Thanks!😊
Dear. I lose 18 kg but Now i am suffering from low blood pressure. I feel some kind of tiredness in my body, throught out the day my hands and feets are so cold. I regularly go to the gym . But without taking pre-workout supplement i can't do it anymore. So what can be the reason behind my condition. I follow low carb+fat and high protein diet since last 8 months.
Go have blood work done please.
Good morning. I'm asking this on behalf of my father who I think is in a bit of a denial. He's a diabetic, 60 years old, and drinks on average 3 Gatorade and Monster drinks each per day.
I told him that he should avoid these substances and stick to caffeine free, sugar free water but he claims that because the substances have no sugar in them, he can consume them at will and they have no effect on his diabetes. Both the Monster and Gatorade Zero are labeled as sugar free. Can you weigh in on this issue?
Hi Karolina, great question! Both Dr. Becky and I advocate in a diet and lifestyle that promote lower insulin levels. I just finished batching my UA-cam content through the end of July have some videos coming out you guys may find helpful. Specifically on June 1, 2020 that covers how different artificially sweeteners affect insulin levels and general side effects. While most artificial sweeteners show no immediate blood sugar effect, some research shows they may negatively impact gut bacteria and have negative long-term effects on blood sugar control. Some will also still raise insulin and contribute to a higher body set weight. The four artificial sweeteners on the bottom of my list were sucralose, aspartame, saccharin, and maltitol. I try to limit these ones. Sucralose is especially popular and found in many beverages, (including Gatorade Zero and Monster) and protein bars. The 3 on my "good list" were stevia, monk fruit sweetener, and other sugar alcohols like erythritol. Truvia is part stevia, part erythritol so I'd put that in the good category. I recommend sparkling waters or the Bai brand of drinks for people who want something aside from water. Hope this helps!
@@drmorgannolte thank you, appreciate it!
@@karolinaq9359 No problem glad to help!
this didnt really answer my question, i have been doing keto for 8 years and actively exercise- but in terms of flexibility- i get a crazy migraine whenever i consume too many carbohydrates. my natural state is ketosis, but this flexibility is so brutal that I cant easily change gears.
💖💖💖👌
Dr. Becky, you indicated you "can't" do Keto but follow a low carb lifestyle. What is that?
Toni Selk Pretty sure low carb is under 100 carbs a day.
It's more of a paleo diet
Keto diet is just another way of saying FAT-ADAPTED BURNER. I do LCHFAP ( ..Adequate Protein) nearing to 10 years since I followed Dr. R. Rosedale, MD diet. Ever since not taking any drugs/surgeries.
If this is all for people who need to loose weight, maybe I should not listen. I'm the only one here that has no weight to loose. Every thing is about weight loss. As I read the comments.
Dr. Gillaspy, I have been trying Intermittent Fasting and keto-diet, but I am hungry all the time now. I am very active for my age mid fifties, I walk 3 plus miles everyday, InfaRed Sauna twice a week, do MMA/BJJ/Boxing 4 times a week, and I lift weights 5 to 7 times a week. I just can not seem to be able to take in the amount of food I need in a 4 hours window. I am physically very strong, but I am considering giving up on the diet because I feel I am getting weaker. Any assistance would be helpful. Thanks. Frank in West Texas El Paso.
FMF Forsyth, if you’re hungry all the time, you might want to add more fats to the end of your meal (avocados, olives, nuts, etc.). Fat will keep you full longer. That’s what I do.
@@crh251 Perfect will do and Thank you.
FMF Forsyth, one thing to remember is that fat barely makes your insulin go up so that’s the key to getting full without spiking your insulin. Experiment with fats like adding more olive oil to your salads or cooking with more avocado oil. Good luck!!
@@crh251 Thank you again this will help allot.