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