Losing weight is a common goal for many people, but it can be challenging to determine the most effective method. Typically, people turn to two options: exercise and limiting food intake. However, Dr. Boz explains that when someone is overweight and insulin resistant, the formula for losing fat is very specific. In this article, we will explore the science of exercise and fasting for fat loss, as explained by Dr. Boz.
The Science of Exercise
Exercise is an activity that breaks a sweat, and it is often the go-to option for weight loss. However, Dr. Boz notes that exercise may not be the best solution for everyone. In fact, when someone is overweight and insulin resistant, fasting may be a better option.
Sweating and Mitochondria
Sweating is a sign that your mitochondria is working correctly. Mitochondria are tiny organelles found in every cell in the body, and their primary function is to generate energy for the cell. When your internal body temperature gets too warm, whether it's from working out or using a sauna, the mitochondria spins energy and burns excess heat to regulate the temperature.
Healthy Mitochondria
Healthy mitochondria can use both glucose and ketones and can flex between the two depending on their availability. However, if someone is not healthy and has not exercised in a while, their mitochondria may only be using one fuel source and may be slow to get going. This means they waste a lot of energy that does not promote the health of the patient.
The Importance of Breaking a Sweat
While exercise is good for everyone, it is especially important for those who are overweight and insulin resistant. Breaking a sweat is essential because it signifies that your mitochondria is working efficiently. However, if someone is insulin resistant, they may not be able to burn the fat they want to lose readily. Insulin blocks the message that tells the body to burn fat, so before someone hops onto a treadmill or starts running to lose weight, they need to lower their insulin first.
Fat Loss
When someone wants to lose weight, what they are really saying is they want to lose fat. Fat is stored as energy and is often in excess in people who are overweight. When someone is insulin resistant, their body cannot readily burn the fat they want to lose because insulin is blocking that message. The excess sugar in their liver and muscles will not run out for hours, even if they are sweating. Before they can offer fat to their mitochondria, they need to burn up the other fuel source that is in abundance, which is glucose.
Unlocking Fat Cells
To access fat and burn it for energy, someone needs to lower their insulin first. This unlocks the fat cells, releasing a bunch of stored energy. Lowering insulin also makes life easier on all parts of the body. The most efficient way to unlock fat is to stop eating and fast. When someone fasts, their mitochondria still has to burn energy to keep them going, but by denying food, their body burns glucose and sugar first. As the hours pass, the mitochondria sends a signal that the glucose fuel is depleted, and it is time to open the doors for fat energy.
The Best Option for Fat Loss and Improved Health
The best option for fat loss and improved health is to fix the chemistry before stressing the body with exercise. When someone fasts, they lower their insulin, which unlocks their fat cells and releases stored energy. Once someone has lowered their insulin and unlocked their fat cells, exercise can be an excellent way to burn off that fat. However, there are some rules when it comes to fasting.
In conclusion, the science behind exercise and fasting for fat loss is crucial for understanding how to approach weight loss effectively. While exercise is beneficial for everyone, fasting may be a better option for those who are overweight and insulin resistant. Breaking a sweat is essential because it signifies that the mitochondria is working efficiently. However, to access and burn fat for energy, someone needs to lower their insulin first. Fasting is the most efficient way to unlock fat, release stored energy, and improve overall health. Once someone has lowered their insulin and unlocked their fat cells, exercise can be an excellent way to burn off that fat. By understanding the science behind these methods, individuals can make informed decisions about their weight loss journey and achieve their goals in a healthy and effective way.