Hit a Weight Loss Plateau? 5 Nervous System Regulation Tricks to Restart Fat Burning

[00:01] Here's a myth we've got to bust right now. If you are not losing weight, it's not because you didn't try hard enough. Think about this for a moment. [music] Three out of four Americans are either overweight or obese. Yet, we have more

[00:17] workout plans, more diet ideas, more [music] supplements that will help us lose weight, more bio hacks. We are not [music] at a loss of information. [music] at a loss of information. We are at a loss of safety signals.

[00:33] And in this video, I want to show you how teaching and training your nervous system [music] to it that it is safe is your absolute greatest weight loss tool. So, what you're going to learn in this

[00:48] video [music] is how a stressed-out nervous system leads to a stubborn weight loss experience. Those of you who are leaving I'm stuck. I don't know how to get unstuck." This is the video for you

[01:02] because [music] a stressed-out nervous system will stick your weight loss efforts and no matter how hard you try, in fact, if you try too hard, it's even in fact, if you try too hard, it's even worse, you can't drop that weight.

[01:16] I'm also going to show you five signs that will help you understand [music] if you are in a locked fighter flight nervous system. And of course, I'm going to show you what you can do [music] about them, but more importantly, I want

[01:31] to give you fasting ideas, food ideas, movement ideas, sleep ideas, supplement ideas, a lot of ideas that I'm going to dish out [music] for you here on this video on how you start to send a message back to

[01:48] your body saying, "Hey, we're safe. We're okay. You can drop weight now." And these things that these techniques and tools I'm [music] going to give you and tools I'm [music] going to give you with their easy because you can't do

[02:02] hard when it comes to a nervous system that [music] already thinks it's under a that [music] already thinks it's under a stress. So, let's dive into this.

[02:15] we got just like we have been talking these conversations about your metabolic switch that you are a sugar burner and a fat burner and that you switch between eating food and your body using that food for energy and then you switch over

[02:32] into a fasted state so that your insulin can come down and your body will burn fat for energy. That is a switch. You also have a nervous system switch. And one side of the switch is what we

[02:47] call your parasympathetic nervous system. It is also known as rest and digest. And that is when your nervous system calms down and it feels like it's safe and it's not sending cortisol signals out into the whole your whole

[03:04] Then we have your sympathetic nervous system and your sympathetic is your fight or flight. And this nervous system will make cortisol. This nervous system

[03:16] is always agitated, always on the go, the mind is always running. the mind is always running. And what you were built to do, just like the metabolic switch, is you were built to move in between these two systems. I

[03:31] to move in between these two systems. I can rest and digest and I can move into fight or flight and and go into a state a stressed state without it tanking me. Stress is not the enemy. It is the constant stress that starts to

[03:47] shut down the metabolic system. So, we want to get you back into the safety signal. Your body is not broken, it's guarding you. It's protecting you.

[03:59] you're doing, what your body is saying to you is like, "Hey, we're still running from the tiger over here. You want us to drop weight? We still think we're in a massive crisis." Now, there are a couple of ways you can

[04:14] understand where your nervous system state is at. Um one has become quite popular and it's called heart rate variability. lot of people use when they're wearing the like some of the biometric

[04:28] wearables, like there's a band and there's a ring. Some of you have a there's a ring. Some of you have a Fitbit. Um and if you're measuring HRV, Fitbit. Um and if you're measuring HRV, what it's doing is that it's telling you

[04:41] what it's doing is that it's telling you how capable your body is of resting. The higher your HRV, the more your autonomic nervous system can perform this switch. It can go into stress and it can relax. The lower your

[04:54] stress and it can relax. The lower your HRV, the more your system is struggling to go back and forth into these two states without a big chaos going on. Now, if you don't have a ring or a band, I have created a nervous system

[05:08] questionnaire. And it is a free gift to you. Just put NSQ in the comments, nervous system questionnaire, and my team will send it to you. It is a self-evaluation to see where your nervous system is at.

[05:23] And I also have tacked on, wherever your nervous system is at, I'll show you what fast, what food, what movements, what supplements match that so you can customize it for you. But heart rate variability and this ability for the

[05:37] variability and this ability for the nervous system to let go and relax is so nervous system to let go and relax is so key for making sure that your body feels safe enough to drop weight. Now, here are the five signs that your

[05:52] body's stuck over here in fight or flight. Are you ready? First one, you're doing everything right and you're not getting a result. I I read your comments. So many of you are saying that

[06:06] and I wanted to just come through YouTube land to you and and say, "Okay, tell me about your life." Because if you have chronic stress, you will carry chronic extra weight. It is a very It is a very common and well-known fact. So,

[06:23] if you are trying everything and you're not getting a result, that's a sign Number two, sugar and carb cravings all day long.

[06:35] What that means is that you when your cortisol levels are constantly high, they disrupt your blood sugar levels. And as your blood sugar levels are doing

[06:48] this all day, when a blood sugar level comes up and then crashes because your cortisol levels are so high, when it hits that low point, what your your body does is say, "Feed me sugar because I need to

[07:02] get the high again." There's so many of us who have fallen even We're like, "Why am I craving carbs? Why am I craving sugar?" It's because your cortisol is constantly dripping through your system. Let's get

[07:19] cortisol under control and the cravings will disappear. Number three, you're tired, but you're wired. the day, you get on the couch and you're like, "Woof!

[07:33] Okay, that was a day." But you can't relax, so you start doom scrolling or you binge watch TV because you can't get out of your head and you're exhausted, but you're wired, that is a sign of a nervous system that is stuck.

[07:47] Okay, number four. Those of you who feel like you're never fully full. You just can't get full. You eat and then you just want to eat again. This is part of the food noise. I've been really diving a lot into these

[08:03] weight loss drugs, trying to understand where they helpful, where they harmful, where can we mimic what they're teaching us. And I think there's one thing we're learning about the food noise and that it has a stress component to it. The way

[08:18] these weight loss drugs and they're like, "Oh my god, the food noise went away." I'm like, "Yeah, because you were living such a stressed life that something just calmed the voices in your head and when those voices calmed, we

[08:34] start to see cortisol go down." I'm not saying that's not a good thing. I'm saying it's a temporary fix for a long-term problem. long-term problem. Okay, last one is a sluggish digestion

[08:47] or any kind of belly bloating, belly tension, constipation, bloating, slow digestion is a lack of parasympathetic energy. Remember, parasympathetic energy is rest

[09:02] and digest. But if you're over here in fight or flight, you you're not in rest and digest, so your whole system starts to slow down.

[09:14] So and you end up with many different symptoms of poor digestion. Now, research is showing that stress in our crave in our cravings, that there is a

[09:26] direct correlation between these two. There was a 2017 study in obesity that followed hundreds of adults and they found the higher the cortisol levels, the more they could predict future weight gain. They also in

[09:43] predict future weight gain. They also in that same study found that higher higher levels of cortisol led to higher levels of a hunger hormone called ghrelin. And ghrelin is the hormone that it makes you hungry and increases your cravings.

[09:59] And so the stronger the food cravings, the higher the ghrelin levels. The higher the stress, the higher the ghrelin. So we want to help you get that stress down. We also know

[10:13] that when you have lots of stress, you have poor sleep. And have you ever heard loss tool? Yeah, for many reasons, but when we look at evidence like this study I'm about to show you, a 25

[10:28] study showed and looked at over 88,000, yep, 88,000 adults linked to poor sleep, disrupted sleep, that they had a string of really long list of health problems.

[10:43] of really long list of health problems. Sleep is really important and wired and tired isn't a personality trait. It's a nervous system that never got the signal it was safe enough to power down. Okay. Put in the comments how many of

[10:59] you starting to see yourself here. How many of you like, thank you, this is the missing piece. I hope I hope many of you, but let me know in the comments again. I read the comments. So here's what I want you to not do.

[11:13] So when you get into this place where you hit a plateau, you can't break through, you're not losing weight, you think it's your nervous system, I want you to stop trying harder. Your nervous system is locked. Stop

[11:29] doing more. So when we don't restrict harder, stop So when we don't restrict harder, stop exercising more, stop like fasting more. >> [snorts] >> That is only putting you into a more

[11:45] sympathetic state. And exercise is not a punishment, by the way. Exercise is actually a gift when done right and mapped to your nervous system. I don't want you fasting long. I don't want you doing more. I actually

[12:01] want you doing less. And it's interesting cuz I found a 2019 study in Current Biology that said even a weekend catch-up of sleep didn't reverse the metabolic damage from short weekday nights. And and it's the

[12:17] that we're looking for. So, you can't skimp on sleep and then do more sleep on the weekend. Because you need that slow consistency over time. So, your body responds to consistency,

[12:33] not extremes. Here's what I want you to do. So, here's Get out a pen and paper if you have one. I want you getting morning light. This is one of the most important things to tell your nervous system that it's safe.

[12:47] rhythm. So, morning light starts to regulate your natural cortisol production. It doesn't let you get too much or too

[12:59] little. So, make sure that not only are you getting morning light, I'll add another one for you. Midday light without sunglasses on is going to stimulate serotonin receptor sites in your eyes

[13:13] that is going to help you with feel better throughout the day. Second thing I want you to do is walk after meals. Use the glucose you just you you just created from eating. Go for a walk so your body starts to go, "Oh,

[13:28] okay, we fueled ourselves. Now we're going to use that fuel instead of store that fuel fuel." Eat without distractions and slow down. How many of us are on our phones,

[13:42] sitting there on our phones eating, looking at the news of the day? You should eat in a parasympathetic state. And if you're on your phone, you're switching yourself over into a sympathetic state. And when you eat

[13:57] you tell your body, "We're right we're in a hurry. We're running. We're running." You can As you slow down, you're sending that safety signal. We're not running anymore. We're slowing down. Fourth thing I want you to do is to

[14:12] protect your sleep. Sleep is where all those thoughts shut off those thoughts shut off and you can start to bring the down all of the noise from the day. Sleep is the C is the deepest safety

[14:26] Sleep is the C is the deepest safety signal that you can send to your body. The fifth thing I want you to do is to periodically down regulate on purpose. I'll give you an example. For me, Friday afternoons, after 2:00 is is a time for

[14:44] afternoons, after 2:00 is is a time for to just relax. I tell my body, "The week is over and now we're moving into the parasympathetic part of the week and starting for the weekend."

[14:56] So, we want to start to down regulate on purpose at the end of the day. After 5:00, I after I'm done with this video right here, I shut down work and I

[15:08] video right here, I shut down work and I start to focus on resting and and taking care of this parasympathetic nervous system. If you don't down regulate on purpose, you will never set tell the

[15:21] parasympathetic nervous system when it needs to activate. Number six, something I find really helpful is learn to co-regulate your helpful is learn to co-regulate your nervous system with another rhythm.

[15:36] Some people find nature to be that rhythm. I'm totally blown away right now by all the interesting science that's coming out on birdwatching. And how birders are having incredible cognition, energy, focus,

[15:54] um because they're listening to nature. They're regulating to a bird. They're regulating to the pattern of nature. You many of you have heard me tell my surfing story. You can follow me on Substack. I I wrote articles over there

[16:08] on it. I started surfing a year ago and going into the water every day and being in rhythm with the ocean improve my sleep, my mental clarity, my moods. It was a really powerful tool for me. Some of you we've talked about how

[16:23] important it is that you go hiking in nature and you get that right foot, left foot, right foot, left foot kind of experience that calms the brain while you're taking in all the sounds and smells and air that that trees can

[16:38] provide. Some of you live in the city and you can't do any of this. So, how about you sit with your pet and just understand their rhythm. I really strongly believe right now one of the biggest challenges that we have

[16:55] as humans, especially with metabolic health, is that this world is speeding up. Just look at the news cycle. The news cycle like something comes out and 2 days later we're on to the next thing. So, the world is speeding up and the

[17:08] more we speed up, the more struggles we're going to have with our not just but it's specifically the metabolic system. So, find other patterns you can

[17:20] system. So, find other patterns you can regulate with on a weekly basis. Okay. Now, how would you put this what I've just taught you into action for like a week? I'm going to give you some ideas. First, every day you need your anchors.

[17:36] So, what's your anchor going to be? For me, it's the ocean. If I can't get in the ocean, it's the trees. Some of you it might be morning sunlight. Some of you it's walking after meals. But let's let's make some of those the anchor.

[17:49] Pick your favorite one. Then every day I want you to tack on one. So, Monday you might reset your circadian rhythm by getting out in the sun in the morning, sun in the midday, and red light at night for sunset. So, you're just going

[18:05] just say, "Hey, today's the day I'm mapped to the circadian rhythm." Tuesday, you're going to decide to maybe take a few moments in high-stress situations and breathe. 4-7-8 breathing is my favorite. Box

[18:21] breathing is great. There's lots of great breathing techniques. Just make sure you have a longer exhale than inhale cuz that calms the nervous system. Wednesday, maybe now you you're not a

[18:34] nature person, but today you're going to be. Go to a park, listen to bird noises, um put put you can even hear on YouTube, put some nature scenes on and listen to babbling uh creeks. All of that lowers cortisol.

[18:49] you want to go hiking with and co-regulate or you're going to spend extra time with your pet. Friday, you're going to nourish your body, you're not going to restrict. So, you're going to eat lots of fruits and vegetables.

[19:01] Saturday, you're going to recover and just rest, and Sunday you have a slow morning and prepare for sleep. These are easy. These are just This is the why I'm pointing out these simple things is because we think weight loss is

[19:14] complicated. We think weight loss is going to be expensive now that we have access to these drugs, but it is massively important to send a safety signal to your body. So just pick pick a handful of those and

[19:27] Now it's interesting. I found a fun study for you. It was a 24 randomized trial in complementary medicine research said that people who practice that long

[19:39] um and extended and they call it an extended exhale had fewer food cravings and less impulsivity. Isn't that fascinating that just stress can change

[19:52] um our cravings? I think it's so cool. Now, how do you map fasting food supplements and exercise to your nervous system so you can finally drop weight? First, with fasting, I want you to make sure that you are mapping your fasting

[20:09] length to your nervous system situation. The best way I know how to teach you that is to get my nervous system reset questionnaire. It's called NSQ. Just put NSQ in the comments and my team will

[20:24] send you the link. It's free. It's a self-evaluation for you. So if you are overly stressed and you're not getting a result, stop trying to fast harder. Fast calms down, you can go back to some longer fasts. There was a 26 review in

[20:41] Frontiers in Nutrition that actually called fasting bidirectional. Meaning that it's good for the body in the right dose. But a real stressor is when you push fasting too strong.

[20:57] So if your system is already overloaded, fasting will make it worse. But if your system is not overloaded, fasting will make it better and will actually improve your nervous system. So, the dose matters. It's massively

[21:13] important to understand this for those of you that have loved fasting and have been following me for a while. Exercise. I want you to move in a way

[21:25] that regulates your body, not punishes it. So, I want you doing daily movement, walks, yoga, stretching. we tend to think, "Oh, if I can't lose

[21:40] weight." Again, "I better work out harder." I'm asking you to work out less, but to do it consistently. I don't want you doing big hit trainings. I don't want you lifting ridiculously heavy amounts of weight. I

[21:53] don't want you skipping rest days when you're locked in fight or flight. Those things work great when this nervous system switch is working. But, this

[22:05] video is about when that nervous system switch isn't working. Supplements. Fascinating. There's a lot of good ones that will bring cortisol down. Magnesium is one of the most famous. Magnesium is

[22:20] great at calming the system. I've done videos on ashwagandha. I'll leave the one right here because it was one of my favorite videos that I did over the last year. Their evidence on ashwagandha bringing cortisol levels down is

[22:34] bringing cortisol levels down is profound. So, uh really look into I used to keep a bottle of ashwagandha next to my bed at night. If it was a stressful day, I would take two before I would go to bed to get that cortisol down.

[22:47] to bed to get that cortisol down. L-theanine is great for calm and focus. Um it's great in the day, it's great at the night. Glycine will relax you to go the night. Glycine will relax you to go help you go to sleep. Omega-3s

[23:00] will help the this switch, the nervous system switch balance kava is incredible for it's a tea that's incredible for giving you GABA the calming nurse

[23:13] neurotransmitter and as always B complex and vitamin C are incredible for nourishing your complete nervous system. So those supplements again, don't go for the pill first. Let's bring in the

[23:26] fasting that works. Let's bring in the safety signals that work. Let's bring in work. Now you can you can use food as a way to

[23:38] send a safe safety signal as well. This is where you're putting protein in every meal. You're adding in magnesium rich foods like leafy green vegetables, pumpkin seeds, avocados, chocolate, good chocolate. High like bitter chocolate.

[23:55] You're having complex carbs at dinner. Dinner's a great time to have your carbohydrates like sweet potatoes and potatoes and fruits and squashes and rices. Have them at dinner. They're a safety signal to the nervous system to

[24:11] calm down. It'll help with sleep. Your omega-3 fish. We did a sardine fast here. So it's the smash fish that will help to balance the omega-3 omega-6 help to balance the omega-3 omega-6 balance. Fermented foods are incredible

[24:26] for your gut brain connection and as always enough salt and minerals. That calms your nervous system as well. A stressed body needs enough food and

[24:38] minerals to feel safe. And restriction sends the opposite. This is why some of you you have been fasting more and more and more and you're getting a worse result. Because you we need to get you back into nervous system

[24:54] balance before these fast start to work for you. Here's your five action items. One, you're going to get morning light 10 minutes every morning.

[25:06] Two, you are going to take five slow breaths before every meal. I challenge you. It's not that hard. You just got to be intentional and make sure your exhales are longer than your inhales. Three,

[25:21] you're going to walk 10 minutes after your biggest meals. And you're also going to walk when stress gets high. Go for a walk. Get it out of your system. enough protein. Protein gives you amino acids that support nervous system

[25:38] health, brain health, muscle health. Stop restricting. Protein and plant-forward is absolutely the best diet for a frazzled nervous system. And number five, you're going to protect a consistent

[25:53] wind-down time at night. I didn't say wind-down, I said wind-down, by the way, at night and your sleeping your sleeping window consistently. The way that you

[26:05] >> [music] >> to relax is through consistency of these micro habits. This is not you'll notice I gave you a lot and you [music] get to play with this now and create your own toolbox. But most importantly, I want

[26:20] you to see that you're not out of answers. If you want the nervous system questionnaire again, NSQ, if you made it uh thank you and I hope it helps. Let me

[26:32] matter to you and they're helpful. I'll don't give up on yourself. [music] You can drop the weight without expensive weight loss drugs. We just got to get you out of fight or flight

[26:46] let go. As always, I I that helps. If you like this video, you're definitely going to want to check out the next one.