0:00 body fat this wonderful tissue that is
0:02 responsible for countless gym
0:04 memberships millions of Google searches
0:06 and the many different diet and exercise
0:08 plans that are out there so clearly fat
0:10 gets a lot of our attention we wonder
0:12 about how it makes us look and more
0:14 importantly how it influences our health
0:16 the problem is fat is often
0:18 misunderstood So today we're going to
0:20 dive into the fascinating world of fat
0:22 we're going to show you how it looks on
0:23 the cavers discuss some of its essential
0:25 functions and how it influences certain
0:28 health conditions like diabetes and
0:29 heart dise disease and of course talk
0:31 about the best way to lose fat as well
0:33 as touch on the truths and myths about
0:36 this elusive fat burning Zone it's of
0:39 course going to be a lot of fun so let's
0:41 jump right into this anatomical
0:44 [Music]
0:48 awesomeness so let's start with the
0:50 basics what is fat fat is technically
0:52 known as adapost tissue which is
0:54 actually a type of connective tissue and
0:56 if you were to zoom in and zoom in to
0:58 this adapost tissue that you can see on
1:00 the underside of the skin dissection you
1:02 would see that it's made up of
1:03 specialized cells called atpo sites
1:06 these cells are like tiny warehouses for
1:08 storing fats in the form of
1:10 triglycerides which are molecules made
1:12 up of a glycerol and Three fatty acids
1:14 and as you can see with this picture the
1:16 triglycerides are stored as a large
1:18 centrally located droplet and because
1:21 the cell fills up with a single large
1:22 triglyceride droplet the cytoplasm and
1:25 nucleus are kind of pushed or smooshed
1:27 out of the way to the periphery of the
1:29 cell and as a person gains weight the
1:31 triglyceride droplet gets bigger so then
1:33 the cell gets bigger and if a whole
1:35 bunch of these cells get bigger then the
1:37 overall adapost tissue increases in
1:39 thickness and adapost tissue can range
1:41 from millimeters thick all the way up to
1:44 several cenm or inches thick what is
1:48 also interesting about adapost tissue is
1:50 that as you gain more of it it will
1:52 develop or grow new blood vessels so
1:55 when someone gains a substantial amount
1:56 of adapost tissue they will have many
1:58 more blood vessels compared to someone
2:00 that is lean and due to this increase in
2:02 Blood and blood vessels the heart has to
2:04 work harder and can cause someone to
2:06 have high blood pressure which is also
2:08 known as hypertension you've probably
2:10 heard of 120 over 80 as being the normal
2:12 we generally try to Target as normal
2:14 blood pressure and because of this
2:16 relationship with the adapost tissue and
2:19 blood pressure you might think that one
2:21 of the lifestyle modifications for
2:23 reducing blood pressure is to try to
2:25 lose weight and countless Studies have
2:27 confirmed that losing adapost tissue is
2:30 in fact an effective way to lower blood
2:31 pressure one study in particular showed
2:34 that the blood pressure could decrease
2:35 anywhere from 0.5 to 2 mm of mercury for
2:39 every kilogram of weight lost now most
2:42 adapost tissue in adults is white or
2:44 white adapost tissue but another type of
2:47 fat that is more widespread in the fetus
2:49 and infant is brown fat or brown adapost
2:52 tissue which obtains its darker color
2:54 from a very rich blood supply as well as
2:56 from numerous pigmented mitochondria
2:58 that participate in a special form of
3:00 aerobic cellular respiration which we'll
3:02 talk about in just a minute but coming
3:04 back to this white adapost tissue white
3:06 adapost tissue can also be further
3:08 subdivided by its location and this does
3:11 have some important Health implications
3:13 white fat located just below the skin
3:16 but on top of the muscles is referred to
3:18 as subcutaneous fat and this is the fat
3:21 that many are concerned with when it
3:22 comes to losing weight because from an
3:24 Aesthetics perspective the thinner that
3:27 subcutaneous fat is the easier it is to
3:29 see those Rippling muscles underneath
3:32 however there's also visceral fat which
3:35 is a deeper fat because it surrounds the
3:38 internal organs and the word visceral
3:40 actually translates to pertaining to
3:42 internal organs now visceral fat is
3:45 sometimes referred to as the more
3:46 dangerous fat but too much of
3:49 subcutaneous or the visceral fat is
3:50 linked to numerous health conditions but
3:53 it is true that more research is showing
3:55 that visceral fat tends to have a
3:56 stronger link to certain health
3:58 conditions such as type 2 diabetes
4:00 and here on this particular body this
4:02 body actually has what you'd consider a
4:05 unhealthy amount of visceral fat you can
4:07 see how thick it is on surrounding the
4:09 intestines and you can even see a high
4:11 amount surrounding and engulfing the
4:14 heart to the point where you can't even
4:15 really make out the shape of the heart
4:17 whereas if you look at this body over
4:19 here this is a more normal amount of
4:22 visceral fat where you can definitely
4:23 make out the shape and form of the heart
4:25 now in some ways we are trained to think
4:28 that fat is always a bad bad thing but
4:30 fat like many other processes in the
4:32 human body follows the Goldilocks
4:34 principle you don't want too much of it
4:36 you don't want too little of it you want
4:38 to have just the right amount now
4:39 granted with our virtually unlimited
4:42 access to food these days we for sure
4:44 deal with having too much of it more
4:46 than we do with having too little of it
4:48 but there are situations where certain
4:50 Eating Disorders can lead to dangerously
4:52 low amounts of fat especially in females
4:54 too low of body fat can interfere with
4:56 the menstrual cycle reproductive health
4:58 and even bone health but even certain
5:00 bodybuilders can get to levels that are
5:02 unsustainable and would be even
5:03 considered unhealthy in the long term
5:06 but the point is fat does have some
5:08 extremely important functions and from
5:10 an evolutionary perspective we and other
5:12 animals would not have survived without
5:14 it so what are some of the essential
5:16 functions of fat now one thing we are
5:18 going to learn in just a second is that
5:20 excess fat can convert testosterone into
5:22 estrogen which can contribute to low
5:24 testosterone in men but fat is not the
5:27 only place testosterone can get
5:28 converted into something that leads to a
5:30 less than ideal outcome you see
5:32 testosterone can get converted to
5:35 dihydrotestosterone or DHT in the hair
5:37 follicles of the scalp and this is one
5:39 of the factors that can result in hair
5:41 loss luckily if you're one of those who
5:42 is concerned about hair loss there are a
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6:51 now let's get back to the functions of
6:53 fat and how to lose it fat functions to
6:56 store an incredible amount of calories
6:58 and before us humans had easy access to
7:00 food we didn't know when our next meal
7:02 was going to be so when humans and other
7:04 animals went for extended periods of
7:06 time without food fatty acids could be
7:08 released from the atpo cells and into
7:11 the bloodstream for other tissues and
7:12 cells throughout the body to use as an
7:14 energy source and I've always been
7:16 impressed by these numbers one pound of
7:18 fat is worth about 3,500 calories so if
7:21 you had a 180 lb individual that was
7:24 fairly lean at say like 10% body fat
7:26 that means they would have about 18 lbs
7:28 of fat times that by 3500 and that would
7:31 be 63,000 calories and if that 180 lb
7:35 person was at 15% body fat that would
7:38 mean that individual would have almost
7:40 100,000 calories of energy reserves
7:43 white fat is also an incredible
7:45 insulator meaning that it helps reduce
7:47 the amount of heat that is lost from the
7:49 skin think about certain animals like a
7:51 polar bear and how they survive in the
7:53 Arctic but Brown fat also helps with
7:56 body heat but in a different way Brown
7:58 fat has a different and special type of
8:00 mitochondria normally we think of
8:02 mitochondria as utilizing or burning
8:05 fatty acids to generate energy in the
8:07 form of ATP but the mitochondria that
8:10 are in brown fat utilize or burn fatty
8:13 acids to generate heat rather than ATP
8:16 and there's some very interesting
8:18 research about if we can increase our
8:20 amount of brown fat or at least produce
8:22 more of these special mitochondria in
8:24 the brown fat that we already do have
8:26 through deliberate cold exposure and we
8:28 cover that more in our cold plunge video
8:30 that I'll link at the end fat also
8:32 functions as a protective cushion for
8:34 our internal organs and also acts as
8:37 somewhat of an endocrine organ that
8:38 produces certain hormones such as leptin
8:41 which helps regulate hunger and
8:42 long-term energy balance and fat even
8:44 releases estrogen which is the main
8:46 female sex hormone but even though fat
8:48 has some essential functions excess fat
8:51 can disrupt insulin sensitivity which
8:53 will increase blood sugar levels and
8:55 ultimately lead to diabetes excess fat
8:57 has also been linked to Chronic
8:58 inflammatory conditions as fat can
9:00 release inflammatory molecules called
9:02 cyto kindes there's also some evidence
9:05 showing that high percentages in body
9:07 fat in men can lead to lower
9:09 testosterone levels because fat can
9:11 convert testosterone into estrogen and
9:13 of course there are links to various
9:15 cardiovascular conditions such as
9:16 coronary artery disease problems with
9:18 cholesterol and high blood pressure
9:20 which we talked about earlier so if
9:22 excess fat is linked to all these
9:24 different health conditions is there a
9:25 best way to get rid of it like is there
9:28 really a fat burning Zone that turns you
9:29 into this magical fat burning machine
9:32 and can you control where you pull the
9:34 fat from now when you exercise you are
9:36 burning calories from both fats and
9:38 carbohydrates but the ratio or the
9:41 percentage of those calories coming from
9:42 fats versus carbs varies based on
9:45 exercise intensity and as exercise
9:47 intensity goes up you start to shift
9:50 more and more towards burning higher a
9:52 higher percentage of carbohydrates so
9:54 technically it is true that you can get
9:55 to a zone or a level of exercise
9:57 intensity where you could maximize the
9:59 amount or percentage of those calories
10:01 that are coming from fat and I actually
10:03 go into the exact numbers in a lot of
10:05 detail in another video where we compare
10:07 burning fats versus carbs and I'll link
10:09 that at the end but even though this
10:12 isn't the most popular thing to say
10:15 percentages of carbs being burned versus
10:17 fats is not the most important factor
10:19 for weight loss the most important
10:21 factor for weight loss that has been
10:23 shown time and time again is creating a
10:25 calorie deficit meaning if you want to
10:27 lose fat you want to burn more calories
10:30 than you consume regardless of how many
10:32 of those calories are coming from fats
10:34 versus carbohydrates and again what we
10:36 find with exercise is that the greater
10:38 the intensity the more calories you burn
10:41 now it is important to note that burning
10:43 calories is only one side of the
10:45 equation you can also limit the amount
10:46 of calories going in with your diet
10:49 furthermore I wouldn't recommend that
10:51 someone just go all out at the highest
10:53 intensity possible during every exercise
10:56 Session One you would be at risk for
10:58 overtraining any an injury and two
11:00 that's not a balanced approach to your
11:02 overall Fitness and even though the fat
11:04 burning Zone isn't the Zone where you
11:06 would actually burn the most calories it
11:09 does have some important utility but for
11:11 some other reasons yes for those of you
11:13 that have been watching us for a while
11:15 I'm going to mention zone two again but
11:17 the fat burning zone is pretty much zone
11:19 two training and the benefit of spending
11:21 some time in this Zone regardless of
11:23 weight loss goals is that it is great
11:26 for building your aerobic base which is
11:28 definitely an energy system you want to
11:30 develop because on top of the obvious
11:31 cardiovascular benefits it tends to
11:33 stimulate the development of more
11:35 mitochondria which is great for
11:36 metabolic Health such as reducing the
11:38 risk of type 2 diabetes and of course
11:41 you also want to incorporate higher
11:42 intensity sessions per week depending on
11:44 your fitness goals and I try to get my
11:46 patients to do at least one
11:48 high-intensity or VO2 max session once
11:50 per week on top of their aerobic Base
11:52 building plus multiple strength training
11:55 sessions each week and the last thing
11:57 I'll mention is that fat loss is
11:59 systemic not local meaning we kind of
12:02 need to forget about spot reduction
12:04 those 100 crunches can definitely
12:06 strengthen your rectus abdominis but
12:09 they won't pull from your belly fat
12:10 stores your body decides where it pulls
12:13 fat from so unfortunately we don't get a
12:15 say in that aspect of fat loss but
12:17 fortunately we do get some say in the
12:20 overall amount that we can burn so thank
12:22 you for watching everyone if you don't
12:23 mind please contract your flexor
12:25 digitorum muscles and click that like
12:27 And subscribe button and we'll see you
12:29 in the next video
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