1
00:00:01,680 --> 00:00:04,840
Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiff Hall.

2
00:00:05,280 --> 00:00:08,200
Speaker 1: I'd like to acknowledge the traditional custodians of the land

3
00:00:08,240 --> 00:00:11,600
Speaker 1: on which I'm recording this podcast, the wrendry people of.

4
00:00:11,640 --> 00:00:12,360
Speaker 2: The cooler Nation.

5
00:00:12,880 --> 00:00:18,320
Speaker 1: I pay my respects to elders past and present. Stephanie

6
00:00:18,360 --> 00:00:21,680
Speaker 1: DMed me high Tiff Loving Bounce Forward.

7
00:00:22,280 --> 00:00:25,480
Speaker 2: My question is how do we actually lose fat?

8
00:00:25,640 --> 00:00:28,280
Speaker 1: Because if I know about how I'm losing fat, I

9
00:00:28,320 --> 00:00:31,840
Speaker 1: think I will be really more motivated. Some people say

10
00:00:31,880 --> 00:00:33,200
Speaker 1: fat converts to muscle.

11
00:00:33,560 --> 00:00:34,240
Speaker 2: Is this true?

12
00:00:34,400 --> 00:00:37,000
Speaker 1: Or is it that fat gets replaced with muscle? What

13
00:00:37,159 --> 00:00:40,040
Speaker 1: becomes a fat? Am I sweating or peeing it out?

14
00:00:40,400 --> 00:00:44,440
Speaker 1: I know my trainer says sweat is fat crying. That's funny.

15
00:00:44,600 --> 00:00:47,240
Speaker 1: A sweat is fat crying. One of the most obvious

16
00:00:47,320 --> 00:00:52,040
Speaker 1: questions raised by all this fat fixating is never really addressed.

17
00:00:52,240 --> 00:00:55,120
Speaker 1: When it leaves our bodies, where does the fat actually go?

18
00:00:55,360 --> 00:00:59,440
Speaker 1: And you know, it'd be good to know, because it

19
00:00:59,520 --> 00:01:01,160
Speaker 1: does motive invate you a little bit more, but you

20
00:01:01,240 --> 00:01:06,000
Speaker 1: might be surprised at the answer. A twenty fourteen studies

21
00:01:06,040 --> 00:01:10,360
Speaker 1: showed that when it comes to fat loss, even health professionals.

22
00:01:09,680 --> 00:01:12,839
Speaker 2: Are confused and out of one hundred and.

23
00:01:12,680 --> 00:01:16,640
Speaker 1: Fifty doctors, dietitians and personal trainers asked, only three gave

24
00:01:16,680 --> 00:01:20,160
Speaker 1: the correct answer. Some believe fat turned into muscle as

25
00:01:20,160 --> 00:01:22,960
Speaker 1: you mentioned, or that it left the body via the colon,

26
00:01:23,360 --> 00:01:27,399
Speaker 1: both of which would earn a fail in the exam. Okay,

27
00:01:27,800 --> 00:01:31,600
Speaker 1: so others surveyed believe fat was converted into energy and

28
00:01:31,680 --> 00:01:35,080
Speaker 1: lost as heat, no doubt, based on the energy in

29
00:01:35,400 --> 00:01:39,120
Speaker 1: equals energy out assumption kind of thing. But the trouble

30
00:01:39,200 --> 00:01:42,839
Speaker 1: is this would disobey a fundamental law of chemical reactions

31
00:01:42,880 --> 00:01:47,280
Speaker 1: known as the conservation of matter or mass, which states

32
00:01:47,280 --> 00:01:49,680
Speaker 1: that the same amount of matter comes out of a

33
00:01:49,760 --> 00:01:51,560
Speaker 1: reaction as goes into it.

34
00:01:51,560 --> 00:01:52,760
Speaker 2: It doesn't simply vanish.

35
00:01:52,960 --> 00:01:56,480
Speaker 1: Put simply, fat tissue is full of lipids compounds that

36
00:01:56,520 --> 00:01:59,920
Speaker 1: saw energy. Even if those compounds are broken down and

37
00:02:00,080 --> 00:02:02,840
Speaker 1: generate heat, you're still left with the same number of

38
00:02:02,880 --> 00:02:04,120
Speaker 1: atoms you started with.

39
00:02:04,440 --> 00:02:07,720
Speaker 2: So after all that, where does the fat go?

40
00:02:08,840 --> 00:02:13,799
Speaker 1: The answer is, well, it's actually happening to you right now.

41
00:02:14,080 --> 00:02:18,880
Speaker 1: And the truth is fat is converted into carbon dioxide

42
00:02:18,919 --> 00:02:23,600
Speaker 1: and water, and you literally breathe most of it out.

43
00:02:24,040 --> 00:02:24,760
Speaker 2: That's the answer.

44
00:02:25,160 --> 00:02:27,480
Speaker 1: So when you begin to run low on fuel, you

45
00:02:27,560 --> 00:02:31,280
Speaker 1: produce a hormone that, when mixed with oxygen, breaks down

46
00:02:31,320 --> 00:02:34,959
Speaker 1: fat to use it as energy. And when fat is metabolized,

47
00:02:35,000 --> 00:02:38,000
Speaker 1: it needs to go somewhere once converted to CO two

48
00:02:38,160 --> 00:02:41,280
Speaker 1: and water. Over eighty percent of each measurement of fat

49
00:02:41,400 --> 00:02:44,000
Speaker 1: leaves the body as CO two. The rest is released

50
00:02:44,040 --> 00:02:46,040
Speaker 1: as sweat and urine. So there's a little bit of

51
00:02:46,080 --> 00:02:49,880
Speaker 1: truth as to yes, your fat is crying, and that

52
00:02:49,960 --> 00:02:52,120
Speaker 1: is a bit of sweat and a bit of urine,

53
00:02:52,240 --> 00:02:56,000
Speaker 1: But really most of it is just when you're huffing

54
00:02:56,120 --> 00:03:01,680
Speaker 1: and puffing, you're breathing out the fat. So that's really motivating,

55
00:03:01,720 --> 00:03:04,239
Speaker 1: isn't it. When you're on those last reps and it's

56
00:03:04,440 --> 00:03:06,800
Speaker 1: just you think this is going to break me.

57
00:03:06,960 --> 00:03:08,760
Speaker 2: I can't do it. I can't do it.

58
00:03:08,800 --> 00:03:12,360
Speaker 1: I'm losing my breath, my lungs are burning, and you're breathing.

59
00:03:13,800 --> 00:03:15,440
Speaker 2: Just think, oh, I'm breathing out fat.

60
00:03:15,520 --> 00:03:18,840
Speaker 1: That's going to be totally motivating to finish that set,

61
00:03:18,880 --> 00:03:25,519
Speaker 1: isn't it. The only way to consciously increase the amount

62
00:03:25,560 --> 00:03:28,120
Speaker 1: of fat your body converts SO two is by moving

63
00:03:28,120 --> 00:03:31,959
Speaker 1: your muscles. So simply standing up and getting dressed more

64
00:03:32,000 --> 00:03:35,000
Speaker 1: than doubles your metabolic rate. So you can only imagine

65
00:03:35,000 --> 00:03:37,800
Speaker 1: the effect of a good workout. That's just an incredible

66
00:03:37,800 --> 00:03:41,200
Speaker 1: stat Studies show that the disposal of CO two is

67
00:03:41,240 --> 00:03:45,640
Speaker 1: greatly elevated during exercise due to increased breathing and sweating,

68
00:03:45,960 --> 00:03:49,720
Speaker 1: So a high intensity workout will produce more huffing and puffing,

69
00:03:50,080 --> 00:03:54,720
Speaker 1: more energy burn, more converted fat expelled, which is just great.

70
00:03:55,520 --> 00:03:59,880
Speaker 1: So now that you know your fat is actually leaving

71
00:04:00,080 --> 00:04:03,040
Speaker 1: body via the lungs, you can use it as really

72
00:04:03,080 --> 00:04:07,720
Speaker 1: great motivation and you know that next set of burpies.

73
00:04:07,880 --> 00:04:11,720
Speaker 1: You just feel so exhilarated knowing that all that exhaustion

74
00:04:12,320 --> 00:04:15,320
Speaker 1: is just coming down to huffing and puffing and eliminating

75
00:04:15,320 --> 00:04:21,080
Speaker 1: that fat. So fat storage and usage. Fat requires energy

76
00:04:22,480 --> 00:04:26,200
Speaker 1: in your body, and after depleting immediate resources like blood

77
00:04:26,200 --> 00:04:30,640
Speaker 1: glucose and stored glycogen, it turns these into fat stores.

78
00:04:30,720 --> 00:04:35,160
Speaker 1: So enzymes break down trigglocides into glycerol and fatty acids,

79
00:04:35,400 --> 00:04:39,640
Speaker 1: which are then released into the blood stream, and that's

80
00:04:39,720 --> 00:04:45,400
Speaker 1: how fat is sort of stored and used conversion to energy. Well,

81
00:04:45,800 --> 00:04:49,960
Speaker 1: once in the blood stream, cells take up the fatty

82
00:04:50,000 --> 00:04:54,200
Speaker 1: acids and transport them into mitochondria. The cells powerhouses and

83
00:04:54,240 --> 00:04:56,360
Speaker 1: mitochondria is where energy is.

84
00:04:56,480 --> 00:04:58,279
Speaker 2: They're just it's so important.

85
00:04:58,320 --> 00:05:00,839
Speaker 1: And here there's a bit of a process where the

86
00:05:00,839 --> 00:05:03,680
Speaker 1: fatty acids are broken down in this series of reactions

87
00:05:04,240 --> 00:05:08,719
Speaker 1: and this creates ATP, really important, and this is the

88
00:05:08,839 --> 00:05:12,400
Speaker 1: energy currency of the cell. And ATP is what we're

89
00:05:12,480 --> 00:05:15,520
Speaker 1: all wanting. We all want more energy, we want more ATP.

90
00:05:15,920 --> 00:05:19,320
Speaker 1: How do you create more ATP? Energy creates energy, So

91
00:05:19,360 --> 00:05:22,640
Speaker 1: the more you exercise, the more ATP you create, the more.

92
00:05:22,600 --> 00:05:25,440
Speaker 2: Energy you feel. That's pretty much how you get it.

93
00:05:25,760 --> 00:05:29,000
Speaker 1: And looking after that mitochondria of the cell, the powerhouse

94
00:05:29,360 --> 00:05:34,600
Speaker 1: is really important. Through good nutrition, through exercising, through metabolism,

95
00:05:34,920 --> 00:05:37,680
Speaker 1: you want to look after those cells. The breakdown of

96
00:05:37,720 --> 00:05:41,599
Speaker 1: fat eventually leads to the production of carbon dioxide, which

97
00:05:41,640 --> 00:05:44,920
Speaker 1: is a waste product which you just expel through the lungs.

98
00:05:45,440 --> 00:05:47,240
Speaker 1: There's a bit of water in that as well, and

99
00:05:47,279 --> 00:05:51,000
Speaker 1: that's a byproduct of fat metabolism, which you excrete through urine,

100
00:05:51,120 --> 00:05:55,680
Speaker 1: sweat or exhaled vapor like water through breath. So, if

101
00:05:55,680 --> 00:06:00,920
Speaker 1: you're thinking about energy balance, to mobilize and burn stored fat,

102
00:06:01,400 --> 00:06:04,000
Speaker 1: the body must be in a caloric deficit, which is

103
00:06:04,040 --> 00:06:07,880
Speaker 1: something I always talk about, meaning you consume pure clat

104
00:06:07,920 --> 00:06:11,520
Speaker 1: calories than what you burn, and this state encourages a

105
00:06:11,560 --> 00:06:16,800
Speaker 1: body to use those fat stores. Okay, then you've got

106
00:06:17,240 --> 00:06:21,279
Speaker 1: hormones as well, which are really important in burning fat.

107
00:06:22,680 --> 00:06:28,760
Speaker 1: Several hormones regulate fat metabolism, including insulin, cortisol, and things

108
00:06:28,800 --> 00:06:33,880
Speaker 1: like adrenaline. Insulin promotes fat storage when you eat, especially

109
00:06:33,920 --> 00:06:38,159
Speaker 1: with carbohydrate rich meals, by reducing fat breakdown and increasing

110
00:06:38,200 --> 00:06:42,840
Speaker 1: fat storage. In contrast, adrenaline and things like that and

111
00:06:43,240 --> 00:06:48,080
Speaker 1: cortisol increase during stress or exercise, promoting fat breakdown. So

112
00:06:48,400 --> 00:06:51,720
Speaker 1: hormones are really really important, and keeping those hormones balance

113
00:06:51,760 --> 00:06:54,880
Speaker 1: are really really important. So, in essence, fat is not

114
00:06:55,120 --> 00:07:00,120
Speaker 1: physically expelled out of the body. It is metabolized to

115
00:07:00,200 --> 00:07:04,080
Speaker 1: CO two and water, which is then sort of leaves

116
00:07:04,080 --> 00:07:07,520
Speaker 1: a body through mostly your breath and then a little

117
00:07:07,520 --> 00:07:11,280
Speaker 1: bit through sweat and urine and the weight loss as

118
00:07:11,480 --> 00:07:14,280
Speaker 1: fat effectively leaves a body through the lungs, which is

119
00:07:14,400 --> 00:07:20,840
Speaker 1: just amazing and crazy and understand this process. Can you know,

120
00:07:21,160 --> 00:07:25,320
Speaker 1: really emphasize the importance of balanced diet. Regular physical activity.

121
00:07:25,680 --> 00:07:29,240
Speaker 1: Huffing and puffing is all good. There's some exercise where

122
00:07:29,280 --> 00:07:32,280
Speaker 1: it's good to maintain a conversation. You want to be

123
00:07:32,520 --> 00:07:35,920
Speaker 1: in like zone two when you're working out, and then

124
00:07:36,000 --> 00:07:38,880
Speaker 1: other types of hit and things like that, you cannot

125
00:07:38,920 --> 00:07:42,440
Speaker 1: maintain a conversation, and that's usually a sign that yes,

126
00:07:42,480 --> 00:07:44,720
Speaker 1: there are going to burn more fat. This workout is

127
00:07:44,720 --> 00:07:46,760
Speaker 1: going to burn more fat because you're more huffy and puffy.

128
00:07:47,280 --> 00:07:49,320
Speaker 1: So if you go for a walk, make sure you're

129
00:07:49,360 --> 00:07:52,680
Speaker 1: either singing really loud to your best playlist ever, you're

130
00:07:52,800 --> 00:07:55,280
Speaker 1: talking to a friend, or you're calling a friend and

131
00:07:55,320 --> 00:07:58,880
Speaker 1: you're trying to get that huffy, puffy out of breathness

132
00:07:59,000 --> 00:08:01,800
Speaker 1: by talking and moving at the same time, because you're

133
00:08:01,840 --> 00:08:04,600
Speaker 1: just going to burn more fat. Test your friends ask

134
00:08:04,720 --> 00:08:06,560
Speaker 1: them do you know where fat goes?

135
00:08:06,880 --> 00:08:08,080
Speaker 2: And they'll say, oh, it turns.

136
00:08:07,880 --> 00:08:10,440
Speaker 1: Into muscle or it's you know, we sweat it out

137
00:08:10,440 --> 00:08:13,080
Speaker 1: and you'll say aunt, wrong, it leaves with the lungs

138
00:08:13,360 --> 00:08:14,600
Speaker 1: and they will be shocked.

139
00:08:14,920 --> 00:08:17,600
Speaker 2: They will be shocked, and you will be yeah, really smart.

140
00:08:18,240 --> 00:08:20,280
Speaker 1: I just love I just love that all the huffing

141
00:08:20,320 --> 00:08:24,640
Speaker 1: and puffing actually comes to a head in losing fat

142
00:08:24,760 --> 00:08:27,920
Speaker 1: and it's the biggest motivator for me. And now you

143
00:08:27,960 --> 00:08:30,560
Speaker 1: can be motivated to by knowing just simply the act

144
00:08:30,600 --> 00:08:33,520
Speaker 1: of breathing is burning fat.

145
00:08:33,600 --> 00:08:34,120
Speaker 2: It's great.

146
00:08:35,520 --> 00:08:38,320
Speaker 1: Thanks so much for listening to Bounce Forward. I love

147
00:08:38,400 --> 00:08:41,560
Speaker 1: having your company, So please DM me on Instagram at

148
00:08:41,600 --> 00:08:42,880
Speaker 1: tif haul Underscore XO.

149
00:08:43,360 --> 00:08:45,520
Speaker 2: Don't let me know what topics you'd love me to cover.

150
00:08:45,920 --> 00:08:48,280
Speaker 1: Don't forget to rate and review me on your podcast

151
00:08:48,320 --> 00:08:51,719
Speaker 1: app Speak soon, Happy days,