in this video i'm gonna break down five more simple swaps that you can make to continue to
eat the foods you enjoy while getting healthier and burning fat in the process and before diving
into it today if this video helps you in any way make sure you tap that like button
tap the subscribe button if you're looking for more ways to simplify getting healthy
tap that bell icon to be notified when we release new videos with that being said let's get into it
hey what's going on my name is sky i'm the founder of schuyfit where we help guys optimize
their biology to get healthier and to burn fat we use number one something called fasting which
basically helps ease into a calorie deficit while also optimizing fat burning machinery and we use
a concept called upgrading your ingredients which is what we're going to dive into today this type
of info is stuff that's helped our clients burn fat while continuing to eat their favorite foods
and in this video i'm going to show five examples of how you can do this and if you noticed at the
beginning of the video i said five more swaps we did another video about this a few weeks ago you
can check the link for that in the description of this video so with that being said let's get into
it swap number one is going to be butter now most people have some sort of butter in their fridge
and unfortunately most of the general population do not have the more nutritious form of butter
in their fridge so swap number one that you can make is butter now most people have been
indoctrinated to believe that butter is not healthy whereas butter contains some extremely
healthy fats if it's from the right source and so if you have butter in your fridge you either have
three types number one is going to be conventional butter now i would avoid this the cows that make
this butter have been raised consuming grains which they should not be eating they're having
things like corn like soy beans they're having the pesticide glyphosate and they're also being fed a
bunch of other disgusting things like skittles and even pepto-bismol and so we have that old quote
you are what you eat but it's also you are what you eat ate and these conventional cows haven't
been eating the nutritional foods that they should be and so the nutrition in that butter is going to
reflect that second type of butter most people have in their fridge is butter alternatives like
vegan butter or something like i can't believe it's not butter now the problem with these is
number one they remove a lot of the healthy saturated fats in butter which i know a lot
of people think saturated fats are unhealthy but there's only one type that is not the type
that's in butter but to add to that they also add inflammatory oils such as soybean oil canola oil
and palm kernel oil and so one of the simplest things you can do especially if you're looking
for more healthy fats in your diet is swap out for a grass-fed butter now there's a couple different
options for you kerrygold is a great brand you've got vital farms butter and then costco and trader
joe's also have their own version available the pros of having this type of butter is
number one it contains more of a compound called the tyrate which is a healthy fat that's really
really good for your gut bacteria i'm not going to get too much into gut bacteria in this video
but just trust me when i say it's really really important for your health and along with that it
also has more healthy omega-3 fats as compared to inflammatory omega-6 fats now i'm going to refer
to this a little bit in this video so just so you understand omega-3 and omega-6 should be balanced
in your body omega-3 is anti-inflammatory omega-6 is inflammatory we need both but what most people
are finding that processed food is containing more omega-6 so most people especially americans have
an excess of omega-6 and not enough omega-3 in their diet so by making this swap whether
you cook with your butter whether you have your butter in coffee or you use it for anything else
this is a really good swap that's going to allow you to have more nutrition in your diet
swap number two to make is going to be in general when it comes to coffee now the first thing is i
definitely recommend having your coffee as organic because a lot of the other coffees have pesticides
they have some mold sometimes and so it's really smart to get organic coffee but what i want to
talk about in this video is what you put in your coffee now most people wake up their day and they
put in a ton of sugar which spikes their blood sugar and just messes with their hunger signaling
for the rest of the day they're putting processed cream in there getting artificial sweeteners all
these things to hook their taste buds and all these ingredients are just not good for them so
i'm not going to give you one single thing to swap out i'm just going to give you a couple of ideas
number one you could do bulletproof coffee which is basically grass-fed butter and mct oil has a
very similar texture and taste as to putting cream in your coffee you could also do a hundred percent
full fat cream and just make sure that it's either grass-fed or organic at least that's going to be
another good source for you and then if you wanted to keep calories to a minimum but maybe you wanted
a little more sweetness or a little more taste you could do honey you could do cinnamon and you
could potentially also do something like stevia or monk fruit which i'm not a fan in mass amounts
but every once in a while i don't think that's a big deal and then finally if you're looking for
some more protein maybe on your non-fasting days you can throw in vital forms collagen this is
tasteless and it just dissolves in the coffee and it's a really good way to get some protein in and
break your fast without spiking your insulin too much and i'm sure there's a lot of other creative
things that you have so if you have any other ideas leave them in the comments for me swap
number three is going to be conventional beef now this could apply to any meat we could talk about
conventional chicken conventional pork anything else but what i specifically want to talk about
today is beef now what most people do when they go to the grocery store is they buy the cheapest beef
ground beef steak whatever and it's conventional and unfortunately coming back to that omega-6
omega-3 balance the conventional raised cows have more omega-6 in their meat whereas the grass-fed
cows have more omega-3s in their meat and i don't want to go too in-depth to this but when we talk
about cows being raised on things that their stomachs really can't handle most cows spend most
of their life bloated they're mostly kept up in a cage all day and they don't really live that good
of lives and a lot of research is developing in terms of how their emotional distress can actually
be passed down to us as well so what we're looking for when we go with beef is 100 grass-fed beef
and the benefit of this is number one it's ethical number two potentially that emotional distress may
not be passed down to you especially if these cows are raised out on open pastures and number
three and what we're going to focus on is that nutritional difference getting more omega-3s
getting less omega-6s and i know for a lot of people they may think that's such a small shift
but that's actually been a big deal for me um i will pretty much always have 100 grass-fed beef
and i actually for the super bowl a few weeks ago made some meatballs with conventional beef and i
legit noticed a difference i was a little more tired i could feel a little more inflammation in
my body and i'm tuned in to the point where it's really noticeable to me so give it a try let me
know what you think and we'll keep going and real quick before we go any further i would love if you
could leave me a comment below with your biggest weakness when it comes to burning fat and losing
weight specifically when it comes to food what is that weakness is it ice cream cookies soda what is
it and i'll do my best to give you an upgrade or an alternate type of food that will still satisfy
that craving okay upgrade number four that we're gonna make is milk now we're staying with that cow
theme today most conventional milks have extremely processed ingredients they are super inflammatory
they have hormones they have all these things that we do not want to be consuming as humans and
then on top of that when we have things like two percent milk or one percent milk or fat free milk
these are actually going to be less nutritious than the full fat alternatives and so when you're
looking for milk my priority is raw milk now that is very hard to find and it's rare to have
um literally it's illegal in new jersey where my parents are from to have it and so you have
to go to pennsylvania or anywhere else to get it and so the other option would just be going with
the pasteurized milk which okay they heat it up to kill the bacteria and it kills a lot of the
digestive enzymes and nutrients but at least go for that 100 grass-fed and or organic milk
now if you want to take it a step further and maybe you just want that dairy-free alternative
you can go with something like almond milk coconut milk is probably my favorite
oat milk is another option but when you go with these just make sure you're avoiding the ones with
high sugar in their ingredients and a lot of processed ingredients what most dairy free milks
do is kind of along the same lines they heat it up and they kill a lot of the nutrients and then
they'll add back in artificial nutrients so it's not going to be as good for you and then along
with that they put a very very low level of the actual ingredients so almonds or oats or whatever
else and the majority of the actual drink is water and so figure out what works for you again i'm a
fan of coconut milk you can find it without a bunch of the added ingredients and i think a lot
of those healthy fats are necessary but find what works for you find what you enjoy when it comes to
the taste and then the final swap out that you can make is probably one of my favorite and it
is bread now if you are eating sandwiches if you are having toast if you are having bread
in any way shape or form one of the best swaps you can make is going to an organic
sprouted bread most breads will have ingredients like enrich bleached flour or even if it's
unbleached still in rich flour which they take out the most nutritious part of the wheat
and they leave the one part that tastes good which also conveniently spikes your blood sugar the most
and so even if there's no sugar added which most breads will have you're still going to have a lot
of these processed ingredients that allow your body to respond in a very negative way and so
my favorite bread specifically there's a couple out there but all you're looking for is organic
and sprouted my favorite is ezekiel bread ezekiel bread takes a few times for you to enjoy but after
like a week of having it not only in my experience but i've spoken to a bunch of people they love
the taste and again we have to shift away from this whole carbs or bad and bread is bad thing
it's just the type of these ingredients in this type of food and just to backtrack a second a lot
of conventional breads are extremely extremely high in glyphosate which is a pesticide and if
you're interested in learning more about that you can check that out in the description as well
so those are my five swaps let me know in the comments if you're going to make any of
those and if you are working on simplifying the process of losing fat building muscle
and just improving your general health and well-being check the link in the description
of this video we've got a free training that talks about why what we do is so effective
you can go you can kind of learn about that and then you can obviously get more information to
pursue that further but with that being said just as a reminder if this video helped you in any way
please hit that like button please subscribe to the channel and of course as always make sure to
eat smart move more sleep deep and be grateful for this moment i'll see you in the next video