i want to share one of my top hacks on
how to know instantly if my body is
actually burning carbohydrates or stored
fat for energy
on today’s episode of live lean tv i’m
showing you how to quickly become a fat
burning machine and scientifically
measure your metabolism but before i
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all that said let’s jump into today’s
topic on how to quickly become a fat
burning machine and scientifically
measure your metabolism so one of the
best ways to achieve a healthy lifestyle
and more importantly sustain it forever
is learning how to turn your body into a
fat burning machine so back in 2013 i
shared a video about how to turn on your
body’s switch to become a fat burning
machine so in that video i talked about
the role that processed carbohydrates
have on insulin and how sugar can be
burned as immediate energy it can be
stored as short-term energy in the form
of glycogen or it can be stored as fat
in the fat cells and to demonstrate how
sugar can be stored as body fat i shared
a visual example of the spillover effect
so the cup symbolizes what your glycogen
capacity is and the water symbolizes
sugar being stored as glycogen so as you
can see once the glycogen levels reach
their capacity the sugar spills over and
is stored as fat in your body so
hopefully that gave you a quick
understanding of how your body processes
carbohydrates as either energy or stored
fat and as i mentioned to quickly become
a fat burning machine it’s important for
you know if your body is primarily
efficient at burning stored body fat or
carbohydrates so when your carbohydrate
and your glycogen stores are depleted
you’ll be primarily using your stored
body fat as fuel but the question is how
do you know if your carbohydrate stores
are depleted and that is where the lumen
comes in so the lumen is a metabolic
tracking device and app that measures
your metabolism in real time with just
your breath i’ve been getting a lot of
questions from the lively nation you
guys about lumen so i reached out to
them and asked if we could partner on
this video for you guys so based on my
experience today i’ve really been
enjoying the nutrition data that is
gathered from my lumen this means you
can now take a measurable and
data-driven approach to your nutrition
by using real-time metabolic data and
metrics about your daily nutrition
decisions so by doing this it’ll give
you the game plan to improve your
metabolism by improving your body’s
metabolic flexibility and ultimately
turning you into that fat burning
machine so the question is what is your
metabolism and metabolic flexibility
well your metabolism can be described as
your body’s process of converting the
food that you consume into immediate or
short-term energy so further to this
your metabolic flexibility is improving
your body’s ability to efficiently shift
between burning carbohydrates and
burning stored body fat as your energy
source so why is this important well
having high metabolic flexibility leads
to improved health easier fat loss and
weight maintenance
increased lean muscle better sleep
optimized workout performance a stronger
immune system balanced glucose levels
and increased energy
so now that you know how to see if
you’re primarily burning stored body fat
for energy let me show you how i’ve been
using my lumen throughout the day so
once i wake up in the morning one of the
first things that i do to start my day
is my morning check-in breath
measurement now
i do this before eating or working out
as this breath measurement in addition
to the previous day’s data is used by
the lumen app to create my nutrition
plan for the day based on how my
metabolism is functioning okay now it’s
game time all you have to do is inhale
until that circle hits green and you
hold your breath for 10 seconds
and then once the 10 seconds is up you
breathe out and you try to keep that
little ball in between that gray area
i’ve seen other people’s reviews and
some people have said that they have a
hard time breathing into it and learning
the breathing technique but for me it
was very simple and straightforward and
there’s actually like tutorials in the
app to learn how to do it properly but
to me it wasn’t an issue so just think
of this morning measurement as the
starting point for a healthy day based
on this breath measurement and the goals
that you previously set in the app the
lumen will give you a nutrition plan
with today’s recommendation for protein
carbohydrates and fat you can then use
their recipes in the food database
that’s found inside the app for your
meal ideas that are in alignment with
your nutrition plan so typically my goal
is to be in a one or two level which
indicates my body shifted to fat burning
overnight now this is a good sign of
developing a flexible metabolism which
is tracked based on your lumen flex
score however if yesterday was a higher
carbohydrate day or cheat night my lumen
will probably show that i’m still
burning carbohydrates based on this
lumen will automatically change my
nutrition plan to follow a lower
carbohydrate approach for the day
how are you doing are you two five
next i also like to take a breath
measurement before my workout now this
helps me see what my body is using for
energy and whether it’s ready for a
workout or if i need a snack to help
optimize my energy for my upcoming
workout
then 30 minutes after my workout i like
to take another breath measurement to
see how my workout affected my
metabolism and see if my body shifted
from burning carbohydrates to burning
fat after the workout so lumen also
recommends you take a breath measurement
before eating as a check-in then you can
also wait one to two hours after eating
to take another breath measurement to
see that shift lastly i’d like to take a
breath before i go to bed to see how
today’s nutrition and my workout choices
affected my metabolism okay so if all
these check-ins seem overwhelming don’t
worry the number of breath measurements
that you take really depends on you so
if you’re a data nerd you can do more
breath measurements however if you find
this overwhelming just simply start by
focusing on the morning breath and then
you can also do the before bed breath
then build in more breath measurements
once you get more comfortable with the
data so now that you know how to
scientifically see if you’re primarily
burning stored body fat for energy let
me briefly share four tips to quickly
get you into that fat burning zone so
let’s get into the first tip
intermittent fasting so one of the ways
to quickly become a fat burning machine
is to follow a 16 8 intermittent fasting
approach and even though 16 8 works for
me your ideal fasting window is unique
to you but fortunately you can use the
lumen to find your perfect fasting
window for you that is not too stressful
on your body so the 16 8 intermittent
fasting approach simply means following
a limited feeding window of eight hours
with a larger fasting window of 16 hours
so a typical example of a 16-8
intermittent fasting would look like
this the fasting period when you do not
eat or drink any calories would be
between 8 pm and 12 and then the feeding
period when you eat and you drink your
calories would be between 12 p.m and 8
p.m so when you follow this intermittent
fasting approach it has been shown to
improve insulin sensitivity and keep
your body in that fat burning zone for
longer periods of time tip number two
carb cycling so if you haven’t yet heard
about the benefits of carb cycling it’s
a simple nutrition protocol that
fluctuates your daily carbohydrate
consumption so this fluctuation can help
improve metabolic flexibility
and fat loss while still eating
sufficient amounts of carbohydrates so a
typical carb cycling approach breaks
down the days of the week into low
carbohydrate days which could be
approximately 50 grams of carbs or less
than medium carbohydrate days which is
approximately 50 to 100 grams per day
and then high carbohydrate days which
would be approximately 100 to 150 grams
per day and using your lumen takes away
all the guesswork with carb cycling as
it provides you with carbohydrate
recommendations every day based on your
goals and metabolism okay tip number
three resistance training and hit
workouts so following a strategic and
structured workout program that combines
resistance training and hit workouts is
key to becoming a fat burning machine
now this is because your workouts help
burn carbohydrates and decrease your
glycogen levels so both hit and
resistance training are great for
building a flexible metabolism so for
many people carbohydrates are a great
energy source to build muscle and get
stronger so when your workout program
schedules you for a resistance training
workout from a strength perspective it
may help to be in that carbohydrate
burning zone so if you’re unsure if
you’re in that carbohydrate zone simply
take a pre-workout breath to see if you
need to carb up then when my workout
program schedules me for a hit cardio
workout from a fat loss perspective it
may help to be in closer to that fat
burning zone so since your glycogen and
your carbohydrate stores are already low
you’ll be primarily burning stored body
fat for energy during your workout and
this is why a lot of people prefer to do
hit workouts fasted and on an empty
stomach early in the morning and tip
number four guys just use the lumen if
you’re into measurable data and need
accountability and structure then yes i
say the lumen device and the app is a
great tool to help you reach your
fitness and fat loss goals so if you’re
interested in trying the lumen all the
links are in the video description below
so that’s it lively nation let’s make
this your year to become a fat burning
machine as always i am here to help so
let me know if you have any questions in
the comment section below other than
that guys i appreciate you very much and
thank you for watching keep living