The speaker discusses four actions that can help burn fat while sleeping. These actions are:
1. **Sleeping naked**: Reduces body temperature, increasing energy expenditure by up to 150 calories.
2. **Eating a last solid meal 3 hours before bed and having a whey protein shake before sleep**: Helps produce ghrelin, a hormone that aids in fat burning, and requires energy to digest the protein.
3. **Getting 7-8 hours of sleep**: Increases metabolism, reduces cortisol levels, and helps regulate hunger hormones (leptin and ghrelin).
4. **Supplementing with selenium, iodine, and zinc**: Essential for thyroid health, which regulates metabolism. Foods rich in these minerals include Brazil nuts, egg yolks, and table salt.
By incorporating these actions into daily life, individuals can potentially burn more fat while sleeping and improve their overall metabolism.
Here are the key facts extracted from the text:
1. Sleeping naked can help burn fat by reducing body temperature.
2. A study published in an American magazine called Diabetes showed that sleeping naked or reducing the temperature in the room can increase energy expenditure at night by up to 150 calories.
3. Eating a solid meal too close to bedtime can reduce the production of gh, a hormone that helps burn fat.
4. Consuming a whey protein shake before bed can help increase energy expenditure during the night.
5. Getting 7-8 hours of sleep can increase metabolism and calorie expenditure.
6. A study published in the American Journal of Medicine found that people who slept 7-8 hours had a 20% higher calorie expenditure than those who slept less.
7. Sleeping less than 7-8 hours can increase the production of cortisol, a hormone that reduces metabolism and increases water retention.
8. Watching TV or using electronic devices before bed can disrupt sleep and reduce fat burning.
9. The thyroid gland produces hormones that regulate metabolism, and a malfunctioning thyroid gland can lead to weight gain or loss.
10. Iodine, selenium, and zinc are essential minerals for thyroid health.
11. Foods rich in selenium include rice, egg yolks, and Brazil nuts.
12. Zinc can be found in foods such as oysters, beef, and chicken.
13. A multivitamin or supplement can provide adequate amounts of selenium and zinc.
Note: These facts are based on the provided text and may not be comprehensive or entirely accurate. It's always best to consult reputable sources for health and wellness information.