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แชร์ทริค! ลดพุง 4 นิ้ว แค่รู้จัก... 4 อย่างนี้ | WeightlossTalk EP.11 — Transcript

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0:00Tricks for serious belly fat loss.
0:02The more you do this, the more your
0:03belly will shrink.
0:04Lift weights, do all the things
0:05you’ve never been able to do before.
0:07Simply put, whenever you do this, your
0:09belly will shrink.
0:10Really?
0:10The game has changed—gaining weight
0:12just by smelling food.
0:13This can actually happen.
0:15Does the oxygen we breathe in go
0:16straight to our bellies, doctor?
0:19The root cause of breathing in oxygen
0:21that turns into fat is what determines
0:23your waistline—it's stress.
0:26You end up looking sickly all the time.
0:30Stress makes you eat, eating makes you
0:32stressed, and you just keep getting
0:34fatter and fatter, an endless cycle of
0:36weight gain.
0:38If you fall into this cycle, is it hard
0:40to fix, doctor?
0:41It’s difficult to fix, but it can be
0:43done, though it’s not easy.
0:45I’m ready to listen, doctor.
0:47You must cut out carbs and sugar, and
0:49your weight will drop well.
0:50Really?
0:51Your thighs might get smaller, but your
0:53belly will just keep growing and
0:54growing.
0:55Wait, isn't that contradictory?
0:56It leads to poor health, bad blood
0:58vessels, and fatty organs; if I had to
1:00choose, I’d prefer fat on the outside
1:01.
1:02Why is that, doctor?
1:03So you don't die prematurely, but the
1:05good news for those with belly or hip
1:07fat is that...
1:09Lately, your fans have been debating
1:11that after 40, especially for women,
1:13belly fat is everywhere and hard to
1:15lose. Does the oxygen we breathe in go
1:19straight to the belly, doctor?
1:22Patients have asked the same thing,
1:24wondering if oxygen turns into fat.
1:27Sometimes we just look at food while
1:29our kids eat 3-4 plates and don't gain
1:31a thing, while we do.
1:33Yeah.
1:34We don't synthesize fat from oxygen,
1:36Khun Pichai.
1:36That doesn't exist.
1:38It’s not real, but gaining weight
1:39just by looking at or smelling food,
1:41that can actually happen.
1:43Oh.
1:44Especially after 40, just smelling or
1:46breathing can lead to weight gain.
1:48Oh, really?
1:50This is true, because after 40, what
1:52determines your weight isn't just the
1:54calories you consume.
1:56It isn't just about saying, "Oh, cut
1:58carbs and sugar and your weight will
1:59drop."
2:00I see.
2:01After 40, the game has changed.
2:03Uh-huh.
2:04It's not as straightforward as the game
2:05for teenagers.
2:06Well, for teenagers around 17-18, just
2:08cutting carbs for two weeks makes the
2:10weight drop, but the game for 40-
2:12year-olds has way more characters,
2:13P'Chai.
2:14Really? I'm ready to hear it, Doctor.
2:16But first, you have to know that there
2:18are four characters in a 40-year-old's
2:19body.
2:20Two of them are god-tier.
2:21Oh, wow.
2:22They help reduce belly fat.
2:24Hmm.
2:24The more you have of those, the better.
2:26I see.
2:26The other two characters are the
2:28demon-tier. And there is one more
2:30secret character; it’s not exactly on
2:32the side of the gods or the demons, but
2:34rather a conspirator.
2:36So it's an observer, right? Okay, that
2:39means if we know these four or five
2:41characters, we have a better chance of
2:43managing our physique, right?
2:45That’s right, P'Chai.
2:47I want to know about the demons first.
2:49What do they look like? Who are they,
2:50and what's the deal?
2:52The first demon is my Oscar-winning
2:54performer.
2:55She plays both the heroine and the
2:57villain.
2:58She's the big boss; some days she's
3:00good, some days she's bad. I'd give her
3:02an Oscar. She is...
3:03Insulin, right?
3:05Insulin.
3:06Is that right?
3:06If you're a fan of the show, you
3:08wouldn't miss insulin.
3:09True, because you've talked about
3:11insulin in many episodes.
3:12Insulin still plays a role, and an even
3:14more significant one after age 40.
3:16Oh.
3:17Because insulin is the Queen of Fat.
3:21She is the queen of the fat kingdom.
3:24Insulin is a hormone that stimulates a
3:26process we call lipogenesis. Lipo means
3:30fat.
3:31Genesis means creator. The name is
3:33straightforward.
3:33It's a catalyst for lipogenesis, which
3:35means it accelerates fat production.
3:37Like you said, if there’s a lot of
3:39insulin, it’s like opening a factory
3:41to store a lot of fat in the body.
3:43If you eat a lot, but your insulin
3:45activity is low......you find it hard
3:48to build fat.
3:48Oh, really?
3:49Yes, once there's sugar and insulin
3:51comes in to do its job......that's when
3:54fat cells are created. Therefore, the
3:56more often insulin works, the greater
3:58the chances and peak periods for
4:00creating fat.
4:01I see.
4:02So, when does insulin work?
4:04It's when we eat, like consuming lots
4:07of sugar, starch, or things like that
4:09during a meal or right after, right?
4:12Yes, exactly. Normally, our blood sugar
4:15is like a stock chart. When does it
4:17peak? Our sugar peaks about an hour
4:20after we finish eating.
4:22I see.
4:23It doesn’t peak while you’re eating
4:24. When you eat, food is in your mouth,
4:27then your stomach, then it reaches the
4:28intestines where enzymes break it down.
4:31By the time starches turn into glucose
4:33and get absorbed, the blood sugar peaks
4:35about an hour after the meal.
4:37That’s when insulin is working hard.
4:40Because insulin has to manage getting
4:42that sugar into the cells so they can
4:44use it for energy. That’s also when
4:47fat is being created.
4:48Oh, I see. It pulls sugar into the
4:51cells and builds fat at the same time.
4:54Yes, remember I mentioned insulin has
4:56two roles? One is pulling sugar into
4:58cells, and the other is taking the
5:00excess sugar we don't use and turning
5:02it into fat.
5:03If you've been following previous
5:05episodes, I’ve mentioned that after
5:06eating, you should get up and walk.
5:09To shut down the fat-making factory.
5:11Right, if we walk, our muscles will
5:13pull that sugar to use for movement, so
5:15there won’t be any left to store as
5:17fat.
5:17But if we don't walk, insulin keeps
5:19working, which leads to a state called
5:21an "insulin spike" after a meal.
5:23I see. "Spike" means a sharp rise.
5:27Insulin levels will surge right after a
5:29meal.
5:31Walking after a meal helps reduce that
5:32insulin spike.
5:34Because there's something there to help
5:36burn the sugar. If there's a lot of
5:37sugar, insulin has to keep picking it
5:39up to put into cells. If there’s less
5:41sugar, insulin does less work.
5:43Reducing insulin spikes makes a big
5:44difference in your quality of life.
5:46And how is that beneficial, Doctor?
5:47Well, when insulin spikes to its
5:49highest point, that’s when it’s
5:50running the fat-making factory at its
5:52full capacity.
5:53I see, I see.
5:54If we control the sugar so it doesn't
5:56surge, and keep insulin from spiking,
5:58it's like keeping the fat factory on a
6:00slow and steady production line.
6:03Oh.
6:03It's not being rushed to produce fat.
6:05Okay.
6:06Simply put, it’s not accelerating fat
6:07gain.
6:08Oh, okay.
6:09The more often you eat, the more often
6:10you open up that fat-making factory.
6:12That’s why many people are starting
6:14to switch to OMAD, which is eating just
6:16one meal a day.
6:16To ensure there’s only one insulin
6:18spike per day. Personally, I don’t
6:21think eating two or three meals a day
6:23is wrong.
6:24That’s still considered normal, quite
6:26normal. But nowadays, some people eat
6:28...
6:28They eat every single hour.
6:29Oh, I see.
6:30It's not three meals, it's more like
6:32eating all the time, eating every...
6:33You don't know which one is the actual
6:35meal, right? Uh-huh.
6:36Yes, exactly, so your levels will spike
6:3710 times a day.
6:38Wow, yeah.
6:39Right? 8:00 AM, eat a meal, insulin
6:41spikes once. 10:00 AM, eat a sandwich,
6:43insulin spikes again.
6:44That means...
6:4511:00 AM, eat again, have a sweet drink
6:46, insulin spikes again.
6:47The fat storage factory opens almost
6:49every hour because it spikes every
6:50single hour.
6:51It opens, yes. Remember, insulin isn't
6:53actually that scary if it doesn't spike
6:55. But whenever it spikes or surges,
6:58that's when we open the fat-building
7:00factory very quickly, and the pancreas
7:02gets very tired.
7:03It leads to a condition called...
7:04pancreatic exhaustion Meaning the
7:06pancreas is exhausted because it has to
7:08rush. Think of the pancreas like an
7:09office worker. If you are given tasks
7:11and do them at a steady pace without
7:12any...serious deadlines, you won't get
7:14tired. But whenever it has to spike
7:16insulin, meaning it has to rush to
7:17produce it in a short amount of time,
7:19the pancreas will get exhausted. Once
7:21it's exhausted, you get "pancreatic
7:23burnout." Insulin resistance isn't just
7:25about the pancreas burning out. The
7:27target cells get burned out too.
7:29You see, in people over 40, the part
7:31that actually burns out first is the
7:33target cells.
7:34Oh, really?
7:35Yes, not the pancreas, because the
7:36target cells encounter insulin so often
7:38that they start to become indifferent.
7:40Ah.
7:41It's like a woman being courted by a
7:42man every single day.
7:43Yeah.
7:44She starts to feel indifferent.
7:45It's normal, yeah.
7:47At first, it was exciting.
7:48Later on, it's like, "Him again?" and
7:50she starts to ignore him.
7:52So, it makes the cells, just like that
7:54woman, start to act aloof.
7:56Ignoring the insulin.
7:57Since it's being ignored, the pancreas
7:58has to secrete even more insulin, and
8:00then even more.
8:01To demand attention.
8:02Demanding attention back, like, to get
8:03the same amount of response, you have
8:05to bring a bigger bouquet of flowers,
8:07something like that. Oh, I see.
8:09And this has an effect on your belly,
8:11P'Chai.
8:11Oh, are they linked in a way we never
8:13imagined? So what you've been
8:15explaining all this time is that
8:16insulin resistance is what actually
8:18determines your waistline. It’s like
8:20the chicken and the egg.
8:22Scholars are still debating whether
8:23insulin resistance comes first, leading
8:25to a thicker waistline.
8:26Ah.
8:27Or is it actually this thick waistline
8:29that triggers insulin resistance?
8:31Oh.
8:32It just cycles back and forth; it’s
8:34hard to know which came first, though
8:35they really come together.
8:37It’s a cycle of its own.
8:40Yes, it’s a self-perpetuating cycle,
8:42which is why people keep getting fatter
8:44and fatter.
8:46There’s no end to this weight gain.
8:49Oh, so it’s like you want us to know
8:50that we shouldn't let insulin reach the
8:52point of resistance.
8:54Yes.
8:55Because if you fall into this cycle,
8:56it’s hard to fix, isn't it, Doctor?
8:59It’s difficult, but fixable—though
9:01not easy, especially at 40 when the
9:03game changes.
9:04It’s much harder than in your youth.
9:05Like they say, "Even smelling food
9:07makes me gain weight."
9:08That’s exactly it.
9:09This right here.
9:10Insulin resistance is the root cause of
9:12turning oxygen into fat; even just
9:14breathing can make you gain weight.
9:16Wait, Doctor, why does insulin
9:18resistance only increase the waistline?
9:21Why not the arms, legs, or hips? Why
9:24just that one spot?
9:26Because when the body stores fat, it
9:28thinks about how to use it. Our body is
9:30very smart.
9:31We don't just store it for the sake of
9:33storing it.
9:33Some people store money and forget
9:35about it, but the body isn't like that.
9:37When it stores fat, it always plans for
9:38when it will need to pull it back out.
9:40Oh.
9:41You see, insulin is a survival hormone;
9:43it helps the body survive through
9:45periods of starvation.
9:47Uh-huh.
9:48It stores fat for the day we might need
9:50it when we're near death.
9:51Like when we run out of energy, say
9:53during a world war when there's no
9:55starch to eat.
9:55So that means people with big
9:57waistlines have a better chance of
9:58surviving in those situations than
10:00people with small ones?
10:01Yes, because when we enter a state of
10:03starvation, imagine the fat is stored
10:05in the arms or calves...
10:07It’s too far from the vital organs.
10:10When we starve, the main organs that
10:11get exhausted are the brain.
10:13Right.
10:13And the heart.
10:14They need energy all the time.
10:15Uh-huh.
10:16I mean, nobody tells me, "Doctor, my
10:18heart beats every other day."
10:20Probably not.
10:21It has to beat every day, right?
10:22And the brain has to think every day,
10:24too, right?
10:25And the brain isn't just about
10:26conscious thinking—some patients tell
10:28me they don't really use their brains
10:29at work.
10:30But just breathing requires the brain;
10:32it all starts from the hypothalamus.
10:35Whether you're blinking or digesting
10:37food, everything starts from the brain,
10:39so the vital organs that need a
10:41constant energy supply 24/7 are the
10:42brain and heart.
10:44And another major organ, which acts as
10:46an energy factory, is the liver, so fat
10:49needs to be stored near these vital
10:50organs.
10:51The place that can easily deliver fat
10:53to the liver and heart is the abdominal
10:54cavity.
10:55Oh, so it chooses its own location.
10:58Yes, that's right.
10:59Insulin will choose to store fat in the
11:01abdominal cavity first; only when it's
11:03full will it spill over to the arms and
11:05legs. But do you know what's so scary
11:07about belly fat?
11:08What is it?
11:08It doesn't just sit there. You know the
11:10Thai saying about not being idle when
11:12you're at someone's house, right?
11:14Like making clay animals for the
11:15children to play with? That is the job
11:18of hip fat. Hip fat is very
11:21well-behaved; it's lovely fat. It stays
11:24put and doesn't cause trouble or
11:26inflammation, and it also produces
11:28adiponectin.
11:30It provides us with something to help
11:32reduce inflammation and protect the
11:34heart.
11:35Hip fat is lovely.
11:36It's easy to deal with.
11:37It's easy to deal with and just stays
11:39put nicely.
11:40But belly fat is the villain.
11:42Hmm.
11:43It’s really the worst; it causes so
11:45many problems for the body.
11:47Because even if you have just a little
11:49bit of belly fat, P'Chai.
11:50Uh-huh.
11:51If you check your blood, you will find
11:53a lot of inflammation in the body.
11:54For someone who has belly fat.
11:56Because belly fat likes to secrete
11:58inflammatory substances.
11:59It stimulates inflammation, making our
12:01body less stable.
12:02Hmm.
12:02Our bodily condition isn't great if we
12:04have a lot of belly fat.
12:05Oh, that means we get inflammation
12:07stimulated almost throughout the entire
12:09body, right?
12:09Yes, it secretes inflammatory
12:11substances, and those substances spread
12:12throughout the whole body.
12:13Oh, so that makes us feel easily
12:15exhausted, tired, and our blood vessels
12:17don't function well either.
12:19We look like someone who is chronically
12:21ill all the time.
12:21Exactly, and most importantly, belly
12:23fat is located near a vital vein called
12:25the portal vein.
12:26Uh-huh.
12:27This vein is the one that links the
12:28abdomen to the liver.
12:29Right.
12:30To constantly pull backup energy from
12:31the abdomen into the liver.
12:33Uh-huh.
12:33Like doctors say, when we are fasting.
12:35Fat must be sent from the belly to the
12:37liver so we can use it in time, so we
12:39don't perish before we can use it.
12:41See, most people nowadays don't
12:43experience starvation; we experience
12:45overconsumption.
12:46So, the belly fat doesn't know where to
12:48go, so it constantly releases it into
12:49the portal vein.
12:50Simply put, belly fat becomes liver fat
12:52, which is fatty liver.
12:54Fatty liver? Oh, so this is the cause.
12:56It has a shortcut right here.
12:59It’s a direct shortcut; going from
13:00the hip to the liver is like taking a
13:02local road.
13:03But this is an expressway.
13:05Oh.
13:05It goes straight into the liver.
13:06Yeah, and it's like an expressway
13:09during a long holiday—no toll fees.
13:11Exactly. Even when the liver says, "No
13:14more, I'm full," the belly fat just
13:16says, "I'm still releasing." It
13:19releases what are called free fatty
13:20acids; it just releases them, and the
13:22liver has no choice but to take them.
13:25It keeps storing them in the liver.
13:27Okay.
13:28Yes, and that’s why waist size is so
13:30scary. It's not just about aesthetics;
13:33I don't help patients lose weight just
13:35so they can wear a bikini.
13:36But reducing the waistline is about
13:38reducing insulin resistance.
13:39For good health, visceral fat must
13:41decrease, and longevity will improve.
13:43Okay, that ends villain number one:
13:45insulin. If we understand insulin
13:48resistance, we'll know how to manage
13:50belly fat, which is related. Doctor,
13:53please tell us about villain number two
13:55.
13:56Villain number two is cortisol.
13:59Here we go again.
13:59Here we go again.
14:01The stress hormone.
14:03I'd call it the hormone of the 2026 era
14:05.
14:06Wow.
14:06Or the social media era.
14:09The more you use social media, the more
14:11cortisol—this is the stress hormone
14:13secreted by the adrenal glands.
14:16But why does it act on the belly?
14:18Yeah, why? Why doesn't it go to the
14:20thighs, hips, or other places?
14:22We've heard the phrase "stress makes
14:23you fat in the belly," right?
14:24Ah, yes.
14:25We never hear "stress makes you fat in
14:27the arms" or "stress makes you fat in
14:28the legs."
14:29Yeah, that's true.
14:30Or "stress makes you fat in the calves,
14:32" right? We only hear about "
14:33stress-related belly fat" or "abdominal
14:35obesity."
14:36Right, the fat cells in the belly...
14:38They are very sensitive or responsive
14:40to the hormone cortisol.
14:42Is that so?
14:43It's like how some women like men who
14:45are, you know, on the lean side.
14:47Yeah.
14:48They feel excited when they meet a lean
14:50guy without much muscle.
14:51Yeah.
14:52But other women feel more excited about
14:54muscular guys.
14:55This sensitivity is like who or what we
14:57get excited about.
14:59Yes.
15:00And belly fat is super excited about a
15:02hormone called cortisol.
15:03Really?
15:04You could say it's a huge fan, a real "
15:06FC."
15:07Always ready to scream.
15:08If cortisol arrives, it's more
15:10sensitive than other areas.
15:13Because it has those threads of love
15:14connecting them, called hormone
15:16receptors.
15:17Actually, every fat cell in the body
15:19has things called receptors, which are
15:21hormone receivers. And fat cells in the
15:24belly have a lot of cortisol receptors.
15:26Well, not exactly a lot. But there is
15:28an enzyme—this gets a bit technical.
15:30It’s an enzyme that converts inactive
15:32cortisol. Into cortisol that is much
15:33more active and potent. I should put it
15:35this way: this enzyme is called. 11β-
15:38HSD1.
15:39Oh, that's a difficult name, Doctor.
15:41You can't use it to bet on the lottery,
15:42so no need to memorize it.
15:43Okay, got it.
15:44But I'm telling you so you know it's
15:46science. It’s not magic or
15:48superstition. This 11-beta enzyme
15:50converts inactive cortisol into highly
15:52active cortisol. So when cortisol goes
15:55elsewhere, it doesn't really do much.
15:57But when it comes to the belly, it’s
15:59extremely sensitive.
16:00Yeah, yeah, yeah.
16:01Therefore, the higher the cortisol or
16:03stress levels.
16:04The easier it is for the belly to
16:05expand.
16:06Oh, so simply put, it's directly
16:08proportional?
16:09Yes, directly proportional.
16:11Like what we learned in math class as
16:12kids.
16:13It's directly proportional; the higher
16:15the cortisol in your blood, the more
16:17your waistline grows.
16:18It will increase very quickly.
16:19Hmm.
16:20So, if you're very stressed, your belly
16:22expands easily.
16:24But the good news is.
16:26Besides being a fan of cortisol, fat
16:28cells in the belly.
16:29Are fans of another group, too.
16:31Oh, why are they fans of so many things
16:33?
16:33They are fans of two groups.
16:34Two groups, okay.
16:35Yes, the first group means the more you
16:37stress, the bigger your belly gets,
16:38right?
16:39Yes, exactly.
16:40The second group means the more you do
16:41this, the more your belly shrinks.
16:43Really?
16:43It's a fan of a hormone called
16:45adrenaline.
16:46Oh.
16:46Yes, it's another type of hormone.
16:48Many of you might be familiar with it.
16:51Adrenaline is a hormone that appears
16:52when we exercise.
16:54Or when we are feeling excited.
16:55Or shocked, like when you can suddenly
16:57lift heavy jars or do things you've
16:59never done before.
17:00Adrenaline spikes when we exert a lot
17:02of effort or get very excited, like
17:04when teenagers confess their love to
17:06each other.
17:08With blushing and all, but if you're
17:10over 40, you probably don't have those
17:12sweet moments anymore; adrenaline might
17:14come out when you go running or do
17:15aerobics.
17:18So, when adrenaline arrives, it
17:19triggers fat breakdown.
17:21Oh, really?
17:22Yes, because adrenaline needs sugar to
17:24be used.
17:25Okay, adrenaline will signal the
17:26adipocytes, which are fat cells, to
17:28release fat immediately so it can be
17:30converted into sugar for dancing or
17:32running.
17:33Ah, okay.
17:35However, belly fat and hip fat have
17:37different receptors for adrenaline.
17:40Hmm.
17:40This is the complexity of the human
17:42body.
17:42Yes.
17:43This is what patients often ask: why do
17:45I run but my hips won't slim down?
17:47Uh-huh.
17:47No matter how much I run, my thighs
17:49still jiggle the same.
17:50My thighs jiggle but stay exactly the
17:52same size.
17:53Yet my waist disappears; I run and my
17:54waist shrinks, but my thighs just keep
17:56jiggling the same way.
17:57Wait, Doctor, just a second. That means
18:01the fat in our abdomen and waist is a
18:03fan of two groups: the first is
18:05cortisol, so if that comes along when
18:07we are stressed, it makes the belly
18:09expand and store fat better.
18:12Which means getting fatter, right?
18:16But luckily, that belly fat is also a
18:18fan of adrenaline.
18:21So that means if we do activities that
18:23require a lot of energy and release a
18:25lot of adrenaline, it can signal that
18:27fat to be used as energy in another way
18:30, right?
18:31Yes, simply put, whenever adrenaline
18:33levels rise, you shrink; it's basically
18:35the button for fat breakdown, but hip
18:37fat has an alpha-receptor.
18:39Okay.
18:40It's a different one.
18:41And that alpha-receptor doesn't let fat
18:43break down very easily.
18:44Uh-huh.
18:44Simply put, when adrenaline rises, hip
18:47fat stays the same.
18:48It barely moves at all.
18:50So, hip fat is very hard to lose, while
18:52belly fat goes much faster.
18:54Okay.
18:55Yes.
18:55Even though we run and use our thighs.
18:59Okay, so those who run or exercise
19:01often see more changes in belly fat
19:03than in thigh or hip fat.
19:06Yes, we often hear that running makes
19:08the waist shrink fast.
19:10Right? As for the thighs, some people
19:11might need to add weight training.
19:13Ah.
19:13Not to make them shrink, but to firm
19:15them up.
19:15Yes.
19:16Thigh fat really is just hard to get
19:17rid of.
19:18Hmm, okay. It’s complex in each
19:21specific area. So, we've already met
19:25two, right? Insulin and cortisol.
19:29But just now, it seemed like there were
19:31other hidden "gods," right? You guessed
19:35correctly, yes. And two more "gods"
19:37help reduce belly fat.
19:39To make our bellies smaller.
19:42The first "god" is adrenaline.
19:44The one we were just talking about.
19:47Adrenaline helps reduce belly fat
19:48quickly through enzymes and receptors
19:50called Beta-Adrenergic Receptors
19:52located in the belly area.
19:55Simply put, for those who do cardio
19:56often and exercise well, when
19:58adrenaline is released, it reduces
20:00belly fat quite fast.
20:01Hmm.
20:02While hip fat doesn't really go away.
20:04Because it’s another secret. Let's
20:05move on to the second "god."
20:07The second "god," it’s the key heart,
20:10like a key man. You watch football,
20:12right?
20:12Yes, I do.
20:13It's not exactly a striker, but a
20:15playmaker who controls the game and
20:17distributes the ball.
20:18Or like a super-sub the coach puts in
20:20to change the game.
20:23Yes, the game changer for those 40 plus
20:25is estrogen, the female hormone.
20:28The female hormone.
20:29Uh-huh.
20:30When we were teenagers, most people had
20:32fat stored around the thighs.
20:35Hmm.
20:35And maybe some around the chest area.
20:37Yes.
20:39It happens because of the influence of
20:41estrogen, because fat tissue in the
20:42thigh area has more estrogen receptors
20:44than other areas.
20:46Oh, so that's how it is.
20:48It's like this, so when we're teenagers
20:50, our thighs look a bit cute and have
20:52some meat on them.
20:53Oh, I see, because when a woman matures
20:55, estrogen is fully active, which helps
20:58form the hips.
20:59It builds hips and shapely legs so they
21:01look proportionate and beautiful, with
21:03some curves and a feminine figure that
21:05men don't have, plus there are estrogen
21:07receptors in the breasts that make them
21:09grow.
21:09Oh, okay.
21:10So, this is a woman's figure in her
21:12teenage years: having breasts and hips,
21:14and the waist isn't thick yet, but once
21:16you hit your 40s......estrogen starts
21:17to fade away.
21:18Oh, is that like when they say women
21:20are entering menopause or something?
21:21Yeah, you start getting closer to
21:23menopause. When estrogen disappears, it
21:26changes how the body begins to store
21:28fat.
21:29It starts to get pulled elsewhere.
21:30Uh-huh.
21:31At first, estrogen would pull the fat
21:33to the hips.
21:33Yes.
21:34But when estrogen is gone, it's like
21:35the hips have no one left to host the
21:37guests.
21:37No one is pulling it there anymore.
21:39It gets called to another, more "
21:41popular" spot: the belly.
21:42Why? Because insulin is working
21:44overtime since we eat sugar, and in our
21:4640s, some of us get addicted to sweets.
21:48Some people in their 40s have better
21:50careers, start getting stressed, and
21:52face pressure; insulin works hard,
21:53cortisol works hard, so they pull the
21:55fat to build up primarily in the belly.
21:57We see that when women hit their 40s,
21:59sometimes their weight doesn't go up
22:01much, but why are their pants so tight
22:03around the waist?
22:04Oh, I see.
22:05Many patients tell me they only gained
22:071 or 2 kilograms, but their figure
22:09changed a lot—their legs got smaller,
22:11but the belly is clearly sticking out.
22:13Uh-huh.
22:13The waistline expands by several inches
22:15.
22:15Yeah, because cortisol keeps increasing
22:17even more as they get stressed about
22:19their changing bodies.
22:20Exactly, and stress leads to more
22:21eating, eating leads to more stress,
22:23insulin works harder, cortisol works
22:24more, the belly grows, estrogen is gone
22:26, and there's no fat on the hips.
22:27Yeah.
22:27You see, hip fat is actually a safe
22:29place to store fat. Is it? But once the
22:38fat moves to the belly, the body begins
22:40to experience continuous inflammation.
22:42Hmm.
22:43This is the key variable or the game
22:44changer for those in their 40s.
22:46It means once you hit your 40s, if you
22:48haven't prepared yourself well, it
22:50mostly ends up in your belly. But for
22:52men, even with less estrogen than women
22:54, the belly is still very noticeable,
22:56right?
22:57Yes, but men are programmed to store
22:59fat primarily in the belly.
23:01I see.
23:01It’s in their DNA. Most men don't
23:04really gain much on their thighs.
23:05Exactly, or their arms. Most men aren't
23:08really worried when their arms or legs
23:09get bigger, but they do get stressed
23:11when they develop a belly, which is
23:13where it really ends up.
23:14But regardless of whether you're a man
23:16or a woman, having too much belly fat
23:18is bad for your body because it
23:19constantly releases inflammatory
23:21substances, which makes our health and
23:22blood vessels worse, and leads to fatty
23:24liver.
23:25But there is good news for those with
23:27belly or hip fat.
23:28Yes.
23:29It is that if we still have the ability
23:31to store fat under the skin, which is "
23:33outside" the body...
23:34I mean, it's still in the body, it's
23:36not actually outside, but if it doesn't
23:38get into the abdominal cavity, it's
23:39still better.
23:40Uh-huh.
23:41If I were to choose, as a doctor, I'd
23:42rather be fat on the outside.
23:44Because if the fat goes inside, it's
23:46very hard to get rid of.
23:47Ah.
23:47This fat, if it gets into the abdominal
23:49cavity, even if just a little bit
23:51accumulates in the liver...
23:52Or if just a few grams accumulate in
23:54the pancreas, it can cause significant
23:56damage to the pancreas.
23:57Hmm.
23:57These days, you can see that people are
23:59suffering from high blood sugar.
24:01They aren't diabetic yet, but it's
24:02starting to enter the red zone. If many
24:04people get their annual blood tests,
24:06the doctor might point out, "Hey, your
24:07sugar is hitting the red zone and
24:09starting to climb toward diabetes,"
24:10even if they aren't there yet.
24:11That is a condition where sometimes fat
24:13accumulates and interferes with the
24:14function of the pancreas.
24:16I see.
24:16It causes our insulin production source
24:18to fail, and the beta cells become
24:20sluggish.
24:20Uh-huh.
24:21It's called fatty pancreas disease. Now
24:23, let's go back to the ability to
24:25create fat cells.
24:27This can be called a "talent," like
24:28having a beautiful singing voice.
24:32It's inherited from your parents, and
24:34it varies.
24:34It comes from our ancestors. If someone
24:36has a strong ability to create fat
24:38cells, their health will actually be
24:40better.
24:40Wait, isn't that a contradiction? The
24:42common thought is that we don't want
24:44the body to create a lot of fat because
24:45we'll look fat.
24:46Ah, many people will feel, "Oh, Doctor,
24:48if you put it that way, I don't want
24:49that; I don't want to be good at
24:50creating fat cells."
24:51I don't want to get fat on the outside.
24:53But actually, whether fat cells form on
24:55the outside or the inside, they are
24:56just fat cells.
24:58What I’m trying to say is, if you are
25:00good at creating fat cells, it means
25:02when new energy comes in, you can use
25:04it to form new fat cells, neatly
25:05arranged in a beautiful way.
25:08But if you aren't good at creating fat
25:10cells, it means the excess energy will
25:12just get stuffed into the existing fat
25:14cells.
25:14Those existing fat cells will then
25:16swell and burst.
25:16Oh, really?
25:17We call this condition hypoxia, which
25:19means a lack of oxygen.
25:20Uh-huh.
25:21The fat tissue won't be arranged very
25:22neatly, as if they are competing to
25:24grow.
25:24Once they grow, some cells survive,
25:26while others are slower and don't make
25:28it—they burst from the lack of oxygen
25:30.
25:30And when this happens repeatedly, the
25:32body develops inflammation.
25:34The fat cells send out a "help me, I'm
25:36dying" signal, even though our body
25:38isn't actually dying—it's just the
25:40fat cells.
25:42But the body interprets it as a whole,
25:44like an alarm siren going off,
25:45signaling that there's an emergency.
25:48It cries out "emergency, emergency,"
25:50and white blood cells or macrophages
25:52will come to intervene.
25:54They will summon all their friends,
25:55like cytokines or inflammatory
25:57stimulants, into the area.
25:58Okay.
25:59Just to find out what happened,
26:00what’s going on.
26:01But honestly, nothing is wrong; it's
26:03just plain obesity.
26:04Uh-huh.
26:05But the body interprets it as internal
26:07inflammation, fearing someone might die
26:09, so it overreacts. And if we stay in
26:12that state for a long time, it’s bad
26:14for the body, right?
26:16Yes, the body experiences what we call
26:18low-grade chronic inflammation, which
26:20is a constant, low-level inflammation.
26:23Hmm.
26:24The body will feel tired and exhausted
26:25all the time.
26:26Yes, this is the scary part of fat
26:28tissue causing inflammation
26:29simultaneously; we aren't just getting
26:31fat, we’re inflamed at the same time.
26:34But for people who have the ability to
26:35organize their fat cells well, P'Chai.
26:37Yes.
26:38If the fat cells are organized neatly,
26:40they don't fight, they don't lack
26:42oxygen, and they don't get inflamed, so
26:44they can manage; those are the people
26:45who are fat but look healthier.
26:47And this is the DNA we inherit from our
26:49parents.
26:50Okay, listening to Dr. Baifern, let me
26:52summarize this briefly. We know the 2 "
26:55deities" and the 2 "demons," which
26:57include insulin and cortisol, that
27:00cause our belly to expand.
27:03As for the 2 "deities," they are
27:05adrenaline and estrogen; when these are
27:07high, our belly will shrink down.
27:11Right, but I heard there's one more
27:13accomplice, is that correct?
27:16Yes, there's one more accomplice.
27:20That causes our belly to grow after the
27:22age of 40.
27:24Which is the loss of muscle mass.
27:26Why is that, Doctor?
27:27Many people might be confused about how
27:29losing muscle relates to having a big
27:31belly; aren't they unrelated?
27:34Well, muscles are the source that
27:35absorbs sugar, which is why I advise
27:37trying to walk after meals, so the
27:39muscles can compete to use the sugar.
27:43So it doesn't lead to sugar spikes,
27:45which result in insulin spikes later on
27:47. Therefore, having more muscle is
27:50better.
27:50Oh.
27:51Yes, it constantly pulls sugar to burn,
27:53even when we aren't moving. Since
27:56muscle is an organ with high volume, it
27:58keeps using sugar all the time.
28:00I see.
28:01Does "muscle" mean muscle throughout
28:03the entire body?
28:04The entire body, total muscle mass. In
28:06reality, women over 40 start to lose
28:09about 1-2%of their muscle mass per year
28:11.
28:12I see.
28:13This also depends on each person's
28:15lifestyle, as some have lifestyles that
28:17really cause muscle loss.
28:19Moving very little.
28:22This is called a sedentary lifestyle.
28:25At first, I was confused by this
28:26Western term—it means living like
28:28sediment, staying still and not moving
28:30anywhere.
28:31Like a glass left still, just letting
28:34the sediment settle down.
28:35Staying motionless like that will lead
28:37to even more muscle loss; you might not
28:39just lose 1%a year, but could go up to
28:412%or 3%.
28:42These are the 5 main factors that cause
28:44women over 40 to see their figures
28:46change. Usually, their thighs get
28:49thinner, but their bellies start
28:51growing more and more.
28:53I understand everything I've heard, and
28:55I'd love some tricks on how to lose
28:57belly fat seriously, Doctor.
28:59If you really want to lose belly fat, I
29:01already mentioned that these 5 factors
29:03affect it.
29:04Let's tackle them one by one. The first
29:07is insulin—our "Queen of Fat." We
29:10shouldn't summon her often. The way to
29:14do that is by not snacking; this is
29:16very important to minimize insulin
29:17spikes per day.
29:19Normally, when we eat one meal, insulin
29:21spikes for about an hour after eating.
29:23If we eat five times a day, it spikes
29:25five times, going up and down all day.
29:29People who are healthy should have
29:30stable insulin levels throughout the
29:32day.
29:32It should spike for just a moment and
29:34then go back to being stable.
29:36So, keep your insulin stable by not
29:38snacking.
29:39It all comes back to this point.
29:40Therefore, eat proper main meals—two
29:42to three meals a day is perfectly fine.
29:45Don't be so serious about having to eat
29:46only one meal a day. I’m concerned
29:48because the OMAD trend is very popular
29:49right now, and some people are doing it
29:51incorrectly.
29:51Eating one meal a day......but packing
29:54that one meal so full that it strains
29:56the stomach, causing it to expand.
29:57Some people skip meals all day just to
29:59hit a buffet in the evening, thinking
30:00they'll make the restaurant go broke.
30:02But in reality, the restaurant won't go
30:03broke—your health will fail first.
30:05I see.
30:06So, I don't really recommend packing
30:07everything into one meal. I think
30:09eating two to three meals a day is
30:10perfectly fine.
30:11You'll definitely be okay, just don't
30:13snack between meals and avoid sugary
30:15drinks.
30:15Regarding those sugary drinks and
30:17desserts, let me ask: if I eat them at
30:19the end of my main meal, is that the
30:21right way to go?
30:22Well, if you want a hack—this is just
30:24a personal trick of mine, not
30:26necessarily from a textbook—if you're
30:28craving cake......like chocolate cake
30:31......cheesecake, or strawberry cake,
30:33you can eat them all.
30:34I like them very much, so I use a
30:36sneaky method.
30:39I try to eat my main meal until I'm
30:41full, and then have the cake at the
30:42very end.
30:44I see.
30:45No, you shouldn't eat and then go for a
30:46walk. Sometimes people tell me, "Doctor
30:48, I eat, then I go for a walk, and
30:50after walking, I come back to eat cake.
30:51"
30:52That's not right. Your insulin will
30:53spike twice—once during your main
30:55meal, and then when you come back to
30:56eat the cake after your walk, it spikes
30:58again. If you're going to spike, just
30:59get it over with.
31:00I mean, after finishing your main meal,
31:02go ahead and eat 3-4 bites of chocolate
31:04cake right away. Eat it while there's
31:06still food in your stomach, because the
31:08protein and fiber will prevent the
31:09sugar from being absorbed too much.
31:11Yes, just get the spike over with.
31:13Let it spike once, and then go for your
31:15walk.
31:15Hmm.
31:16The trick I use is to eat the cake
31:17right after the meal and go for a walk
31:19immediately after finishing everything.
31:20I walk for about 10 minutes, and I feel
31:22it’s fine; my blood sugar doesn't
31:24rise. I usually wear a CGM to monitor
31:27my levels, and it stays quite stable.
31:29Alright, that covers insulin. How
31:31should we manage cortisol then? How are
31:34we supposed to deal with it?
31:36Ah, cortisol is the hardest to manage.
31:40I've talked to many patients, and they
31:41can manage their diet.
31:43They can manage their exercise.
31:45They can manage their sleep schedule.
31:47Yes.
31:48But stress is really hard to manage.
31:49I totally understand. Sometimes the
31:52stress doesn't come just from us; it's
31:53the environment and the people around
31:55us.
31:55Yes, sometimes people aren't stressed
31:57because of themselves, but because
31:58their surroundings are toxic to them.
32:00Yes, yes, that’s right.
32:01I sympathize with this, but I think we
32:03can observe our own bodies.
32:05When we're stressed, our heart rate
32:07increases.
32:08Uh-huh.
32:08Sometimes you can even feel your pulse
32:10throbbing in your head.
32:11Yes.
32:12Your hands shake, and your mouth just
32:13wants to lash out.
32:15These 3-4 signs will appear. So, it's
32:17okay to be stressed, but you need to
32:19deal with it and move on.
32:20Don't let it become chronic stress.
32:22Deal with the stress—let's say you
32:24start work at 8 AM and finish at 6 PM.
32:27You should finish dealing with that
32:29stress by 6 PM. Go home, play with your
32:31cat, or play with your kids.
32:33There's no need to carry that stress
32:35with you until midnight.
32:37The body can control cortisol levels.
32:39But not after sunset. After sunset,
32:41your cortisol should drop; you
32:43shouldn't be stressed. Simply put, we
32:45work hard, and after the sun goes down,
32:48we should relax.
32:49Keep cortisol low, so what for? So that
32:52we don't feel alert.
32:53Simply put, to make us feel sleepy
32:54instead.
32:55I see.
32:56We don't need alertness anymore, P'Chai
32:58, we need to be sleepy.
32:59To help us get deep sleep, or...
33:02Try to control stress so it ends in
33:04intervals; don't let it linger or carry
33:06over to the late hours.
33:07And what about the other two "godly"
33:09hormones? How should we handle them?
33:11Ah, the third one is adrenaline, right?
33:14It shows up when you are startled or
33:15shocked.
33:17So, just get shocked often.
33:18Is that really a good idea, doctor? Uh.
33:22But you can't really look for things to
33:24get shocked about often, or you'll have
33:25a heart attack.
33:26But finding a way to get the body
33:28excited is through exercise; exercise
33:30is always good.
33:31Uh-huh.
33:32Well, I don't really know how to put it
33:34...
33:36Yeah, that's true.
33:37Exercise is always beneficial.
33:39Uh.
33:39It's just that people are often too
33:41lazy to do it.
33:42And don't overdo it; for those who love
33:44to go hard, don't push too much.
33:46This is important: if you push to the
33:48point where the body can't take it,
33:50that's overdoing it.
33:51Instead of testosterone going up...
33:52Cortisol will rise instead. Yes,
33:54exactly.
33:55How do you know if you're
33:56over-exercising? If you're starving
33:58afterward—like some people who finish
34:00a run and have to grab beer and fried
34:01chicken.
34:02That means you might be going too hard.
34:05If you finish and feel stable, not too
34:07hungry, and can control yourself
34:08without late-night cravings, that's
34:10moderate. Frequency is what matters.
34:13It's not about doing 10 hours in one
34:14day and doing nothing for the next six
34:16days.
34:16Uh.
34:17Like, "I'm compensating," or "Doctor, I
34:19already did 10 hours, so I'll just
34:21average it out."
34:22The body doesn't need intensity, P'Chai
34:24. It doesn't care if you work out long
34:26or hard in one session.
34:27Uh, uh-huh.
34:28The body needs consistency.
34:30Uh.
34:31That means continuity and regularity.
34:33Uh-huh.
34:33If you have to choose between working
34:35out 3 hours in one day and nothing for
34:36six days...
34:37I would recommend exercising for half
34:38an hour every day instead.
34:39Uh-huh.
34:40Or even just 15 minutes, but do it
34:42every single day; that's better.
34:43Uh.
34:44Consistency is vital for health
34:46transformation. You might say you can
34:50make money in two months—sure, for
34:52finances, maybe—but for health, that
34:54doesn't exist.
34:56Nothing changes quickly in a month or
34:58two; health usually takes a year to
35:00transform.
35:01Yes, understood.
35:02Many patients I care for take over a
35:04year to see clear results, like a
35:05smaller waistline and lower liver
35:07enzyme and LDL levels. It takes us a
35:09year. So, you don't need to rush and
35:11cram all your exercise into today as if
35:13you'll never exercise again. Just find
35:15a pace you can maintain without getting
35:17exhausted. You don't need to do a lot;
35:19as long as you don't give up, you'll
35:20reach the finish line.
35:22Moving on to another one, how about
35:24estrogen?
35:24Estrogen is a hormone that tends to
35:26decrease once you hit your 40s.
35:28This causes belly fat to build up, as
35:30fat stops going to the thighs and
35:32starts settling around the midsection.
35:34If you want to boost estrogen, I
35:36believe many people might have tried
35:37things like taking birth control pills.
35:41Or taking hormone supplements, but I
35:43don't really recommend it, as it can
35:45often trigger breast cancer risks.
35:48Right. If you want to supplement
35:50estrogen safely and gently, then you
35:52could try phytoestrogens derived from
35:54plants. Such as soy products. Fermented
35:56soy, or tempeh in particular, is
35:58excellent. Besides having
36:00phytoestrogens, it also contains
36:01probiotics, which help with gut health.
36:03And black sesame seeds as well. Soy
36:05milk. Coconut water is also okay to
36:07consume. But you might need to be
36:09careful about the high sugar content if
36:11it's coconut water.
36:12As I mentioned, fructose goes to the
36:14liver, so perhaps focus on sources with
36:16phytoestrogens that aren't too high in
36:18sugar.
36:19Another snack many people might have
36:20eaten is pistachios.
36:21These are also good and provide a great
36:23source of supplemental estrogen.
36:25And as for the final thing, what about
36:27muscle mass?
36:29Yes, muscle mass decreases after you
36:31hit 40. If you want to maintain it, you
36:33already know exercise is good, but you
36:35might not have the time, so I want to
36:37talk about non-exercise methods.
36:39There are actually ways to increase
36:40muscle mass without exercising.
36:42Is that really possible, doctor?
36:44This group is called NEAT, or
36:45Non-Exercise Activity Thermogenesis.
36:49It’s about generating heat, using
36:51energy, and burning calories without
36:53working out, through everyday movements
36:55we don't realize, like walking to grab
36:57things, doing chores, or taking the
36:58stairs instead of the elevator.
37:01Yes, exactly.
37:03I suggest that if you don't have time
37:05to exercise yet, try increasing your
37:06NEAT. Try shifting your mindset,
37:08thinking that our movements......are
37:11not just making us tired, ...but are
37:14actually helping us lose belly fat
37:15without needing to go to the gym.
37:17Right.
37:17It’s better this way, like giving up
37:19the elevator. Many people see signs in
37:21front of elevators that say "Skip the
37:23elevator to save energy and fight
37:24global warming." By not using it,
37:31you're loving yourself, not just the
37:33planet. You’re increasing muscle burn
37:36through a process where you don't need
37:37to exercise, just do things that keep
37:39you moving.
37:40So, I'll leave this with those who are
37:41over 40.
37:42I think this episode is quite easy to
37:44understand. Everyone wants to lose
37:45belly fat, you don't have to wait until
37:47you're 40. But if you are over 40,
37:49especially our MedTalk fans who we know
37:50are in that age group......then this
37:52clip should be just right for you. So,
37:54try out Dr. Baifern's methods. We
37:57believe it’s not hard to do. It’s
37:58definitely doable. Once you’ve tried
38:00it, if you face any issues, feel free
38:02to comment and let us know so the
38:04doctor can read it and maybe offer
38:05solutions to what you've experienced.
38:07And stay tuned to see what topic we'll
38:09cover in the next episode of MedTalk
38:11with Dr. Baifern.
38:12MedTalk: Making complicated health
38:14topics easy to understand.
38:15So if we aren't stressed for 72 hours,
38:17we'll actually die?
38:18Our body, if it experiences no stress
38:20at all or has no cortisol, will die
38:22within no more than 72 hours. Wait, so
38:25is stress good or bad? What is going on
38:30? Some people say, "I think I'm
38:32sleeping well.""Hey, I think I'm
38:34exercising too." But why don't I feel
38:36like my health is getting any better?
38:38Struggling with stubborn belly fat—
38:39what should I do with my life, which
38:41way should I go? From bloated, I've
38:43become fat. From fat, I've become even
38:45fatter. Wow, alright, that's a wrap,
38:47it's all finished.

About this transcript

This page contains the full transcript of แชร์ทริค! ลดพุง 4 นิ้ว แค่รู้จัก... 4 อย่างนี้ | WeightlossTalk EP.11 by Medtalk, generated from the public captions YouTube serves with the video. The transcript has 7,360 words across 1,358 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

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