In this video, I'm going to teach you five ways to burn more fat while you sleep.
If we want to exponentially improve our health, one of the things that we have to do is we
have to decrease our fat percentage and lose some weight. When we look at study after study,
basically what it shows us is that those who have a higher fat percentage on their body
also have a higher risk of disease. Now the thing is too, when we look at losing some
weight, there's a lot of complicated things that we might have to do - things that take
time, things that take a lot of concentration, things that also are even going to take money.
But when we talk about how we can actually lose some weight, burn fat while we sleep,
it's pretty simple and also effortless. So, that's why I'm going to teach you five ways
to burn more fat while you sleep - effective ways that are research proven to give you
the edge on losing some weight. So, stick around to the end of this video.
But before we get started, I'm Dr. Zyrowski and welcome to the channel. If you're new
to the channel, it's a pleasure to have you here. Be sure to subscribe, hit that bell
notification, and join our notification community. That way I can help you excel your health
and your life.
Now, I also want to mention that in the description below, I have a complimentary download to
my five keys to fat loss. So if you're looking to pour some rocket fuel on this weight loss
thing, especially with the summer coming around the corner here, then you're going to want
to make sure you get that download so that you can use the clinically proven methods
that I use in order to help people lose weight.
Let's go ahead and dive in. Now, the first thing here is sleep cooler. This is something
that's very effective, is research proven and the good thing is, is that you know, it's
very effortless to implement this into your daily routine. Basically, what happened is
there was research published in the Diabetes Magazine. In the Diabetes Magazine, they did
this study and they found that putting your room temperature down to 66 degrees for one
month, it was going to do this for you. It was going to increase your brown fat by 42%.
Now some people might say, well, why do you want to increase your fat by 42%. This is
brown fat. This is a different type of fat that's actually considered to be a healthy
fat. It's a fat that's right around your upper back. It's a fat that's around your sternum
and when you increase this brown fat, it helps you increase your metabolism, burn more fat.
Small children have more brown fat babies have a lot of brown fat and adults that are
constantly exposed to cold temperatures have more brown fat as well. And what they found,
not only did you get an increase in brown fat by 42% but it also boosted your metabolism
by 10%. So, this is something that's really awesome and I can tell you too, that if you
live in a cold climate like I do can even save you on your heating bill. So not only
are we going to boost our metabolism, lose some weight by just bringing our temperature
down, but we're also going to really finally find that it has positive effects on our overall
health. So, bring the temperature down in your room in order to get these benefits.
Now let's talk about apple cider vinegar. We talk about this quite a bit because the
apple cider vinegar has so many applications, but it's so good at helping really just reset
the metabolism and get you good results with weight loss. Now the key here is that we want
to drink apple cider vinegar before bed, and two tablespoons is what we're looking at.
So, you take two tablespoons of apple cider vinegar, drink it before bed, and what they
found in the studies is that it would help improve your insulin resistance problem and
it also is going to help improve insulin sensitivity. Now the study found that it decreased fasting
blood sugar by 6% okay? This is huge, so if you're trying to improve your metabolism and
also balance out insulin levels and bring down your blood sugar levels, apple cider
vinegar is going to do that, so drink it before bed. Wake up in the morning it’s going to
bring down that blood sugar, that fasted blood sugar. There was also a study on overweight
individuals. They took two tablespoons of apple cider vinegar for 12 weeks and what
they found is that they were able to lose weight and also the abdominal belly fat. Now
this is something that's very easy to do. Put this into your daily routine and bam,
increase your metabolism, bring down blood sugar, balance out insulin. It's going to
help also just give you a good metabolic reset. Understand that when it comes to losing weight,
if we have our metabolism that's all messed up with these different hormones, these metabolic
hormones, it's almost impossible to lose weight. Now, I will tell you this too. Now a lot of
people say that drinking apple cider vinegar can give them a diuretic effect at night and
cause them to be running to the bathroom all night. I have done this for a long time, not
run to the bathroom, but drink apple cider vinegar before bed, and I've never found that
it had any impact on me at all. And anybody that I've ever had implement this into their
routine, also did not have this. So, there's probably some stuff on the internet that goes
around saying this is what's going to happen. And I understand that there are going to be
people who will experience this, but it's not necessarily the norm here. And so, if
this is something that does have an impact on you drinking it before bed and it causing
you to run to the bathroom at night, then just sip it before bed. So, let's say you
go to bed at like 10:30 PM, work on sipping on it like 7 o'clock, 8 o'clock and you're
probably going to be just fine. Don't do it right before bed, but a little bit earlier
and I don't see that ever being a problem for people. So, adding something apple cider
vinegar for good metabolic reset before you go to bed.
Next here is sleep in general. I want to talk about how sleep impacts your weight loss because
it's actually more profound than you even think. So poor sleep is linked to a high body
mass index. Also, poor sleep is linked to increasing your likelihood of obesity by 55%.
When we look at all the different things that increases your likelihood of obesity, it's
crazy because sleep is way up there on the list. Basically, what they found is that if
you don't get enough sleep at night, it'll increase your appetite by 22%. That's huge.
Also, what they found in another study is it increases your average calorie intake by
559 calories. They took 12 men and they limited them to only four hours of sleep per night
and this is how much they increase their calorie intake. That's pretty incredible. And so,
what you can see here is that if you are not getting enough sleep at night or if you're
getting really poor-quality sleep, you're going to have more cravings, you're going
to have more hunger, and you're going to eat more calories.
It also is going to decrease your metabolism. What they found in the studies that it decreased
your resting metabolic rate by 5%. And talk about going in totally the wrong directions
- eating more food and decreasing your metabolism. And it decreased your post metabolic rate
by 20%. So, this is really huge. And I can tell you when I work with individuals that
there's days where people like totally go off the rails on their diet. They just have
these really bad bingeing days. And it's really interesting because when someone I'm working
with tells me I just had a really bad day here. I don't know what happened. Things went
off the rails. We can a lot of times look to their sleep tracker and we can see that
they had not only, not enough sleep, but also extremely poor-quality sleep for the time
that they were in bed. And in many cases that is what throws them off the track. So, what
we want to do is make sure that we're improving our sleep so that we have better eating habits.
I'll also tell you too, that if you have really poor-quality sleep and you're not getting
enough sleep at night, then you're going to increase stress hormones like cortisol and
you're really setting yourself up for fat storage. I had an individual recently tell
me, a couple of years ago when I went through this process of trying to exercise and eat
a clean diet, I had such better results when it came to losing weight and just getting
in shape. And they said, well, diets on track and the diet was on track. Everything was
good, but what was terrible. Their sleep was totally lacking. I said, well, you can't exercise
any harder. That's not going to do you any good. And your diet's pretty much perfect,
but what you can do is you can improve your sleep and this is going to be a huge factor.
I've seen so many people do this where poor-quality sleep and then they start working on getting
more sleep, improving their sleep, and all of a sudden fat just starts falling off. So,
keep that in mind.
Next thing here is going to be protein shakes before bed. Now I really like this strategy
because clinically what we find is that people who go in have a really hard time sleeping
at night or find themselves waking up throughout the night, what they can do is they can drink
a protein shake before bed and then as a result they sleep much better at night. Now in the
British Journal of Nutrition, here's what they did. They had individuals take 30 grams
of protein as an evening snack and it led to a higher resting metabolic rate the next
morning. This is due to protein having a higher thermogenic effect than carbohydrates or fat.
So basically, when you eat protein, it has this effect on the body where it's just basically
causing you to utilize more energy to break it down. And as a result, you increase that
thermogenic effect and then you also are improving your metabolism and increasing your metabolism.
So that's all really positive. And then like I said, not to mention it's going to help
increase your quality of sleep in many cases too. Now I also want to mention that I'm not
a big fan of eating right before bed. So, when we talk about having a protein shake,
let's say that you're going to bed at 10:30 PM, I don't recommend that you have like a
10:00 PM protein shake. I recommend that you have your protein shake somewhere around like
maybe 7:30 or 8:00 PM and then have a couple hours where you hadn't eaten anything. Because
I've also found that people who eat late into the night also don't sleep as well. And so
that's something to take in consideration. I prefer that people do it this way in order
to get best results. But throw in that protein shake, increase your metabolism, and also
improve your night's sleep.
Now let's go ahead and talk about drinking tea at night. Now I like this because a lot
of people have like this nighttime routine. They read a book, they shut off all the bright
lights, maybe they stay away from the blue screens, and they have this routine that help
them wind down at night. One of the things you can add to your routine that is not only
going to help you sleep better in some cases, but also help you burn calories is tea. Now,
green tea is great because it has catechins in it. These are going to help you not only
boost your metabolic rate, but also increase fat burning. This catechin is basically a
powerful antioxidant that is naturally occurring in the green tea. So, I really like green
tea for that.
Now, oolong tea, basically what they found in the research is that it increases your
energy expenditure by about 2.9% as a result, it was helping people on average burn about
289 more calories. So, if you want to boost your metabolism in a simple, easy way, oolong
tea is your ticket. Now here's the deal about oolong tea is that it is a tea that actually
has caffeine in it. So, if you're someone who's very sensitive to caffeine like I am,
you're probably going to want to stay away from that at night. For most people, it's
not even a thing because the small amount it has in it, it really won't have an impact
on you.
Now, white tea is also one that's just like green tea. Now the white tea is also loaded
with catechins, which is going to help increase your metabolic rate.
And then there's the rooibos tea and that one in particular has been shown to not only
help break down fat, but also go and block fat storage. So that's something that's great
as well. Now I also want to mention that if you're someone who's looking to increase your
metabolic rate in general, doing exercise is obviously very important. Doing things
like high intensity interval training is a great way to really skyrocket fat burning
and then doing some strength training too. As we increase our muscle mass, we're going
to also improve our metabolic rate and improve insulin sensitivity and everything else that
goes along with burning fat. So, add that in as well. And don't ever forget that that
is an important part to just overall health. It’s something that's required by our DNA.
Exercise is very important for us, and of course it's going to help you burn that fat.
Give this video a thumbs up and share it with your friends. Put in the conversation below
the strategies that you use to improve your metabolism and check out this video over here
that's going to teach you how you can actually implement exercise in order to help you burn
more fat.
In a very short duration of time by an 85 to 100% maximum heart rate...