Here is the cause of everything as it relates to health. The cause of every health problem is toxicity, deficiency stress and degeneration. So we'll expand on those in the second here. But basically whenever you suffer from some of this, when some of this compromises your health, you have a reduction in homeostasis. You have a lessened ability of your body to process information correctly and to return all metabolic processes and every home a static variable back to balance, right? So this is homeostasis health.
Your body always tries to return to homeostasis. And this is just another word for imbalance. Okay, balance is good imbalances. Bad harmony is good. Peace and harmony is good disharmony is bad. Function is when everything is working the way it's supposed to dysfunction means it's not working. And dis ease, ease is when you have peace and harmony and dis ease when you lost it. So these are different words for the exact same thing. But I wanted to elaborate on that to really give you an idea of what health is. And then when you no longer have ease and it turns to dis ease. Now you start having symptoms and you have suffering and you have things like metabolic poor health and visceral fat as well.
So think about this for a second. The only thing that people suffer from is that something isn't working right. Whether you have a shoulder pain or a headache or low energy or you can't sleep or you can't digest food, it means something isn't working right And why isn't it working right? Because some degree of toxicity deficiency, stress and degeneration, toxicity means that there's too much of something your body can't handle metals, chemicals, pesticides, sugar, fructose, food additives, stress etcetera deficiency means that there's something your body has to have its required for your body to function. But you're not providing it in sufficient quantity. So those are essential fatty acids, essential amino acids, vitamins, minerals, enzymes and so forth, stress is when your body is in a different state. So when you're relaxed, your body is in homeostasis, it's balancing its resources. But when you're stressed, when you have a stress response, your body focuses less on your vital organs and more on the external environment. So when you're focusing your resources on vital organs now you can work on digestion and immune function and reproduction and DNA repair and healing.
But when you have a stress response, your body shifts its priorities, it shifts the resources away from those vital organs and it puts it on the outside world to defend you against a real or imagined danger. That's why stress is so devastating because you no longer have access to your healing power. And degeneration simply means use it or lose it every cell in your body. Is there for a reason it has a purpose. If you do something that puts that cell to work, you're fulfilling the purpose of that cell and the cell lives another day and when it wears out, the body makes another one. But if you don't use it, there's no reason for the body to make another one and that cell is going to wear out and not be replaced. That's called degeneration or atrophy.
What do we need to do to lose that belly fat and that weight once and for all? What is it? So we need to reduce insulin resistance and cortisol and fatty liver. We need to reduce stress and we need to increase brain activation because a strong brain makes everything work better. So basically, we want to stack the deck just like I hinted before, you don't want to do just one thing. You want to address the problem. You wanna hit the issue with as many things as you have in your artillery. So you want to eat better, feel better and move better. Not one or the other. And this is how your body can get to homeostasis can get to health and harmony in the long run. And most people just ask the question, what do I need to do? Give me the quick list. And that list is useless because if you don't understand what it means, if you don't own the concept and the context to put that in, It is useless because in five minutes you're going to find someone who says something different and now you're all confused and you do nothing.
So first we want to ask what, but then we want to understand the mechanism and get the why and how and once we're armed with all of those, that's when we're going to make some changes and stick to them. So first you want to eat shorter and then you want to eat less. Now, here's the problem. People focus on this only and they associated with deprivation and when they hear eat less now they think, Oh, I'm going on a diet, I'm going to do something for 30 days or 60 days or six months and they think their meals are going to look like this. And this is called deprivation. It's called suffering. It's not sustainable in the long run. And that's why people fail. So yes, you absolutely have to eat less but it doesn't have to feel like you're eating less. And there are macros that stands for macronutrients, that's where you get your calories, the fat protein and carbohydrate. And assuming you get about 20% from protein because they're going to serve mostly as building blocks. Then the rest Is 80%. That means the fuel from fat and carbohydrates should make up 80%. Now, some people think that you should eat low fat. Other people say you should eat low carb.
Here's the interesting thing either way works pretty well, at least short term, here's the problem, if you eat low fat, that means you're going to eat high carb. So if you eat 10% calories from fat, you're gonna eat 70% from carbohydrate, and then what happens is you're going to have very high insulin levels. You're gonna have chronically high insulin levels and you get hungry because insulin is a storage hormone, and as soon as The insulin is done stashing away the food, now you're ready to eat again. Whereas if you eat 10% carb and 70% fat, You get the same 80% for fuel, but the fat does not trigger insulin.
Now, you have a much more even blood sugar level, you have a much more even fuel supply. It's like you throw a log on the fire instead of throwing gasoline on the fire. It burns slower and it lasts longer. As a result, you have less hunger. So it's your choice, right? You have to eat less, but do you want to be more hungry or less hungry? The other thing, a lot of these low-fat proponents don't realize is that carbohydrates turn to fat. They have fatphobia. They've heard all these things about the fact that it's bad in some way, and they look at their bodies and they don't want the fat on their bodies and they hear about blood fats and they don't want it in their blood, but they don't realize that when you eat carbohydrates, you can store a little bit and all the rest has to be turned into fat because it can't stay in the bloodstream.
Blood sugar is dangerous and you can only store so much. So if you keep piling on the carbohydrates, it will turn to fat. But before it turns to fat it has triggered a bunch of insulin that makes you hungry and creates all sorts of metabolic health issues. So if you do the low carb high fat, also called L. C. H. F. And the strictest version of that is called keto. Where you eat very, very low carbohydrates. So low carb to me is maybe 10, of calories from carbohydrates. And with keto, you probably want to get down to like 5% of calories from carbohydrates. But what that does as we said is fat does not trigger insulin. So if you eat 10% carbs and 70% fat, there's very little in that food to trigger insulin. And if insulin stays down, your energy production is much much more steady and you don't get hungry.
That is the difference. Too many people focus on eating less and the calories and how many meals and all that. But what really matters is what is your feeding window and how much insulin you're producing because long-term that's going to determine your hunger levels. So you do have to eat less. There is no argument there, but you want to make it easy for yourself because the easier it is, the more sustainable it is and that is like improving the odds in your favor. I even have people telling me that no, you're wrong. You don't have to eat less because I don't think I do, I'm eating keto and I'm losing all this weight and I'm always full. But the whole point is that they are eating less, but it's so easy because they're stabilizing their whole metabolism that it's so easy. They don't even realize they're eating less. And that is how it's sustainable.
Now, as humans, we like to label things we like to categorize things. We like to put some things in the emotional box and some in the structural box and some in the chemical. But that's just for us to be able to converse about it, to have a conversation.
In reality there is so much overlap that all of these affect each other. That we can't really separate them out. That's in stark contrast to when they do research. When they do research, they have kind of a sequential linear way of thinking. And what they're thinking is let's try to change one variable. Let's try to control as much as we can of the variables and change one. And that's the one that we're studying, that makes sense in that kind of thinking. And I'm not opposed to that.
However, when it comes to you, when it comes to your reality and how things work in biology in living systems. Then things are different because we are multi factorial. There's nothing about us that's linear. You can change the emotional in 1000 different ways and that's going to affect the structural and that's going to affect the chemical. So these are all interrelated and that's why you want to let the researchers change one variable at a time. But if you want the most and the best possible impact on your situation then you do it all.
You start working on the emotional, structural and the chemical altogether. That's how you're going to get out of that plateau. And that's how you're going to start moving your body towards homeostasis in every way. Next thing you want to do everyday to lose belly fat and weight is exercise. And it's not what you hear all the time. It's not about burning calories.
So let's talk about this. Does exercise help with insulin resistance. It is pre effective in preventing type two diabetes from developing. It is not very effective in reversing it once it's established. And here is why Most of type two diabetes and insulin resistance is about the liver and fatty liver. So N. A. F. L. D. Stands for non alcoholic fatty liver disease because traditionally most fatty liver was caused by alcohol. But in recent years and especially in young people, the vast majority of fatty liver is from sugar and fructose. So they call that non alcoholic fatty liver.
So when you exercise, you're not really going to affect that fatty liver because you have two compartments where you store energy in the body. You have the liver has its stores of fat and glucose and you have the muscles that has its stores of fat and glucose. And then of course you have all the fat, the adipose tissue in the body. But when you exercise, you primarily start using up the glucose and the fat in the muscle, you're not really going to touch the fat or glucose in the liver. And the liver is holding on its ear marking this glucose primarily for the brain. Because the brain has to have a certain amount of glucose. When we fast and go keto, it can use a lot of ketones but it always has to have some glucose.
When that runs low then it's the liver that disperses that blood sugar on a regular basis. So exercise is not very powerful in reversing a fatty liver, but it's not completely useless either because it will use up some energy. So you're using up some substrate from the energy pool in the body. If you will. And if you're activating the muscles and they use up some of the glucose and fat, then the muscles will be available to absorb some of the fuel from the rest of the body. And that will make it less likely that the things you eat turn into fat in the liver but it's not going to do much to reverse it. And when you do exercise, you want to make sure that it burns as much fat as possible and as little carbohydrate as possible. So how do you do that? It's called aerobic exercise, aerobic means with air and then you're going to keep your cortisol levels low.
Cortisol is a stress hormone that raises blood sugar and therefore also raises insulin. So cortisol promotes insulin resistance and belly fat and a fatty liver. So we want to burn fat and we want to keep cortisol to a minimum. Any time that we get into an aerobic meaning without air. Now, cortisol goes up and why is this Because just like a fire when you're burning logs in a fire, it's the oxygen that's fueling that fire. And if you can get more oxygen into the fire it's gonna burn harder. Your cells are the same way you have your bloodstream deliver oxygen to the cells and in the cells you have mitochondria that fully burn that fuel the fat and the carbohydrates into energy and water and carbon dioxide. And as you breathe and as you breathe a little faster, you're providing more oxygen for the fire in your cells and you still breathe nice and calm. You breathe slow, steady breaths and they go a little bit faster up to your aerobic threshold.
That is when you're supplying as much oxygen as your cells can use to fully oxidize the fuel the carbs and the fat, but once you go a little bit higher, once your energy requirements are just a little bit higher than that aerobic threshold. Now you've moved into an aerobic, so that means your body is demanding more energy than you can provide oxygen for.
Now, what happens is you go into air hunger, you start huffing and puffing, you start panting, you start breathing significantly faster. It's not, it controls steady breath anymore. And now once you start huffing and puffing, once you have air hunger now your cortisol levels go up.
Why is that? Because the only thing that you can derive energy from without oxygen is glucose. So now you start splitting glucose molecules straight down the middle to get some emergency energy as long as you're breathing nice and slow, even if they're deep breaths, you are in aerobic metabolism and you can burn fat or carbohydrate. But once you start huffing and puffing, you can only burn carbohydrate. So what that means is you want to spend as much time as you can in aerobic training because not only are you burning mostly fat there, but what happens once you go into anaerobic and your muscles use up all that glucose now you get a shortage of glucose, you used it all up and what happens is you're going to have to replace those lost carbs later on because if you used up a bunch of carbs and you're trying to eat low carb then you're actually going to get cravings and you get more hunger to make up for it. But even though exercise has a limited benefit for reversing fatty liver, I am still 100% for exercise. You have to do it on a regular basis several times a week because exercise that's so much more and here's what it really does.
Exercise activates the brain exercise when you move you are stretching muscles and you're moving mechanical receptors in your joints. And those two pieces of information is the vast majority of signals that stimulate the brain that basically keep the brain alive when you go to the gym and you work with the dumbbell, you're putting tension on the muscle so you're stimulating that muscle to stay healthy and to grow the brain gets stimulated by signals from muscle spindles and joint mechanic receptors. So just like you work out a muscle, you work out your brain by moving your body through three dimensions against gravity and why is that so significant? Because when you increase your brain activity it's like you're turning up the dimmer on a light bulb and the brighter your brain burns, the more it can inhibit things, the more it can control and balance out things that needs dampening. So there's something called the I. M. L. Which stands for intermedia lateral cell column. Don't worry about the name, I just put this in here so you don't think I'm making this stuff up.
There is this is your spinal cord and this is half of your spinal cord right here in the green area is called the lateral horn. And this is where your stress response cell bodies live. So anytime you have a stress response then this area reacts before that information even gets to the brain because you have to have a split second reaction time. Whenever something endangers you in your environment you have to have a stress response first and then your brain is informed to see if it's a real threat or if it's something that we can dampen a little bit.
So that's a lot of what the brain does is to dampen to inhibit those stress responses. And once we understand all the steps we can see how important this would be because the I. M. L. Is responsible for stress responses for adrenal activation. Your adrenal glands make the stress hormones adrenaline and cortisol. But it also helps regulate minerals and things like that. So as you your adrenals get tired then you lose some of your ability to regulate minerals as well. Your adrenals are responsible for cortisol. And when cortisol goes up, blood sugar goes up when blood sugar goes up, insulin goes up.
So simply by improving brain activation not burning calories. Not any other aspect of exercise, just the movement to activate the brain, we are improving all of these different aspects. So that's a huge influence on stress responses on health and insulin resistance. Now if we're dealing with belly fat, we need to understand a few things, it is strongly associated with a fatty liver, they pretty much go hand in hand and they also relate to insulin and cortisol chronic elevated levels of insulin and cortisol.
The reason that situation developed in the first place is that we placed too much of a burden on the liver. The liver is supposed to handle certain things, but excess of other things is just too much. And these things are glucose, fructose and alcohol in that order, alcohol is the worst. So glucose is not nearly as terrible as the other two glucose, that's rice and potatoes and grain and so forth, starchy things. And the reason it's not so bad is that glucose can be metabolized by every cell in the body. So only about 15, or so goes through the liver when it comes to glucose. And that's why you could eat rice and bread if you're reasonably active and you only eat three meals a day and you have an active lifestyle, Then you can probably go 30, 40, 50 years and never develop any metabolic problems. Some people would, but most would not. However, once you add fructose or alcohol to the equation fructose and alcohol can only be processed through the liver. So instead of 20%. Now we're talking 100% basically goes through the liver.
So a small amount still has the potential of overwhelming the liver and that's why a lot of traditional populations who lived off a lot of rice and grain did well as long as they stuck with starch with glucose. But as soon as they added sugar, as long as they added glucose and fructose, which is table sugar. Now those problems, the diabetes, the metabolic problems started skyrocketing and most people know not to overdo alcohol. We don't give alcohol to our toddlers. We restrict it in many different ways, but we haven't really restricted fructose.
We've had all sorts of warnings about fat, but fructose is the real killer and it really hurts me when I see pictures like this because It is so common today with type two diabetes in pre teams That used to be a disease called adult onset Type two diabetes or adult onset diabetes And kids never got it because it took 40, 50, 60 years to develop. But when you feed them like this now you can have a type two diabetic as a five year old.
Another thing worth mentioning is sleep because if you sleep well, then you have less stress and it's also associated with lower levels of cortisol when you don't sleep enough. When you have poor quality sleep, you only sleep a few hours, then stress levels go up and cortisol levels go up. And again, that has a detrimental effect on your metabolic health and now for the emotional aspects, I think a lot of people sort of start with changing the way they eat and then some people add some exercise to it. But very few people I think do enough consistently or understand how profound the emotional aspect can be.
The best way that I know to create relaxation and peace is called meditation. You can start with a breathing exercise and then sort of learn how to get a little bit deeper and deeper. But there's nothing strange or spiritual about it. Meditation is just a way to start going deeper inside and turning off all that noise in the background, finding a deeper level within yourself. And when you do that now you're activating your frontal lobe because in order to get some peace in your head you have to turn off all of the distracting thoughts. So you're actually increasing frontal lobe activity when you meditate and what that does, it reduces stress and increases relaxation. It can help improve sleep and it improves healing. So we talked about stress and the stress response being a sympathetic activation. So your body tries to get balanced between your sympathetic and your parasympathetic. But anytime you have stress now you have the stress response, your sympathetic reallocates your resources so it takes them away from your healing organs and it defends you against the outside world. So the inside that's the parasympathetic and that's things like digestion and immune system and reproductive function and healing. So basically any time you have stress responses whether you're aware of them or whether it's against something real or imagined, anytime you have a stress response, you get tense, of course you lose some relaxation, but you're also interfering with digestion and healing and immune function.
So by learning a method just to balance out your stress responses, if that's all you do, you have already improved all of these different things. And one more thing that can create a stubborn weight situation is if you have a hypo thyroid, if you have a slow thyroid and most thyroid problems, especially in the Western world are an autoimmune condition and autoimmune has to do a lot with digestion. And if your digestion is off, that is usually because your stress levels are too high. So again, we see the loop closing. There's so many different things that are related that these are all these bonuses that you get. You're just setting out to lose some belly fat and some weight. But if you do it right and you do it long term and you address the root causes, you'll find all these different things get better along the way. And then of course, I wanted to mention again the exercise because when you exercise, you improve your brain function which can help reduce stress.
So again, we separate out the emotional and the chemical and the structural but there's so much overlap and there's also obviously good nutrition if you stabilize your blood sugar if you get enough essential fatty acids and good minerals that is also going to help your brain function and your emotional state and therefore every day or at least most days you want to do some movement and it doesn't have to be exercised or going to the gym. You just have to move your body and create some signals to stimulate your brain. You also want to restrict your feeding window. You want to eat shorter, also known as intermittent fasting so that you can be more in fat burning and less in fat storing. That also stabilizes your hunger and it has a much greater impact on weight loss than just counting calories.
You want to do some form of meditation and again, there's nothing mystical about it. It's just finding a place or a situation or a breathing pattern that gives you some peace because when you practice that now you're reinforcing those pathways and your nervous system gets better and better at automatically finding those relaxed states, you want to get some exercise, which means that in addition to just moving you do something to get your heart rate up a little bit and the higher you get your heart rate up, the shorter the duration so that you don't create excess stress.
Next, you want to eliminate processed foods Up to 70% of the calories consumed in the United States are white flour, white sugar and processed seed oils. You want to turn that down to zero or at least under 10% because it's garbage and you want to get 90% or more from real food from unprocessed things of a variety. I recommend you stay away from grains as much as possible. Uh So meat, fish, vegetables, nuts and seeds are your your go to and you want to allocate enough time to get some proper sleep. Some people have trouble sleeping because they're stressed. They're inflamed for whatever reason. But if you start applying all of these different things, if you do the movement, if you stabilize your blood sugar, if you reduce the stress, if you eat real food then you'll find that there's a trickle down effect also to sleep. So if you just allocate enough time then you'll probably find that you start sleeping better as well.