Everything Wrong With Mrwhosetheboss Weight-Loss Video

When Marques shoots you a message that you have to react to a video,

I'm all over it.

Let's check out how Mr.

Who's the Boss did on his 90-day body transformation.

Huge thank you to Odu for sponsoring this video.

Let's get started.

Last week I got the greatest message ever.

You get to adopt six more new fees without having to work to take

care of them?

Do you want to play in the Sidemen charity football match?

>> That's pretty cool.

I would like to play in the Sidemen charity match.

KSI, you've been on the show.

Come on, baby, get me in.

>> My favorite sport to play in the largest stadium in the country with

the biggest online audience of any charity sports >>

And I grew up an Arsenal fan.

Thierry Henry and millions raised for great causes.

Oh my god, yes.

The only issue is I look like this.

This is my current body.

First of all, we have to move away from judging someone's performance level

or fitness level simply based on the way they look.

I hate to use anecdotes as examples for rules.

This isn't necessarily a rule,

but have you seen Tyson Fury's body

when he beats up on Jack Diesel dudes?

And this is about how good I am at football.

That's a problem.

That's the bigger problem right there.

>> Now I just need to completely transform my weight, my health,

and my football skills before April 18th.

>> How many days is that?

Do we know?

90. 90 days.

Uh In 90 days you could make some meaningful improvements to cardiometabolic fitness.

Are your football skills going to greatly improve?

And look at me saying football instead of soccer.

Should I say footy?

I don't know.

I just got a full body DEXA scan done,

which is pretty crazy cuz it shows you in crystal clear detail how much

of you is lean muscle Okay,

so this is where non-medical people talking about medical subjects gets a little bit

wonky.

This isn't a crystal clear image.

I wish it was crystal clear.

There are so many variables that impact, for example, your lean mass.

Many people assume this lean mass number represents muscle mass.

And while a part of that,

a good part of that is your muscle mass, it's also glycogen, hydration, inflammation,

things that can vary test to test,

which is why a lot of these tests are not recommended to be done

over the course of a week to week

because there are variations.

There is a standard of error.

And I'm not in love with the reports that came with that.

Cuz it confirms the obvious that I do have slightly too much fat.

I've never uh heard this fat mass index.

I would love to see percentages instead,

but this clearly is some validated range from the body composition DEXA scan.

Also, important to note, DEXA scan, while it is a low amount of radiation,

there is still amount of radiation similar to an X-ray.

So, something to take into consideration why we don't recommend it for pregnant patients.

It's saying over here that I'm 64th out of an average 100 people,

but it's also made me realize that I have way too much visceral fat.

Yeah, so this visceral fat calculation is also interested,

and notice I say calculation because this is usually done by software estimation,

not actual clear visual representation.

Visceral fat is a problem cuz this is the type of fat

that lives on your organs,

not the subcutaneous fat

that lives underneath your skin

that you see on the outside of your body.

When we see the correlations of those who have high amount of visceral fat,

they tend to have poor outcomes, meaning higher risks of cardiometabolic disease, diabetes,

heart attack, strokes, etc.

The good news though is losing extra weight is pretty much

as simple as this equation.

Calories taken in through food and drink,

so for me right now this is 2,500 a day,

minus the calories I burn.

Calories in, calories out, while oversimplified,

is a good baseline for understanding of how our bodies lose and gain weight.

Now, why I say baseline?

Because there are other variables.

There are hormonal processes, there are processes that impact your metabolism,

how many calories you burn just by being alive in a given day,

the thermic effect of food for your body to digest certain nutrients.

So, there are other factors,

but when you want to simplify it to just get the basics going,

calories in, calories out is a fair place to start. >> both what my

body burns naturally just by being alive,

1,800, and any extra

that I'm able to shed by moving around

and exercising,

a meager 400 right now.

>> And I wonder how accurate these numbers are

because getting your baseline caloric burn calories does change depending on your body weight.

So, as you lose or gain weight, that number can change.

So, the human body is very interesting in how it thinks about self-survival

because the human body is trained to survive,

not starve, not burn fat,

but to create storage in case you meet a situation where you don't have

access to food.

>> I'm eating more than I'm using,

so my body is storing that excess mostly as fat.

So, to up the number of calories burned, my desk chair is gone.

It's replaced by two things, this wellness ball that I bought from Technogym.

I don't like this.

It's not that I don't like the tool from Technogym, the ball.

I just wouldn't recommend someone trying burn calories in this way.

It's usually A, not necessary, and B,

can actually harm your ability to lose weight.

Uh bear with me here.

The reason why I say

that is because in order to lose weight successfully in the long term,

even in a 90-day cycle, you want to be focused on continuity.

So, your ability to show up day in, day out for your exercise,

for your nutrition, and what can happen when you overuse core muscles,

especially when you're going from zero to a hundred real quick,

you can hurt stabilizing muscles, core body muscles,

so much so that you aren't able to perform exercises in the gym,

and therefore are falling off your trajectory of maximizing your gains.

>> Then, the best under-desk elliptical that I've ever used, the Cubii Go.

Is this an ad for all of these products?

Cuz if it is, that's master level marketing.

Props on that.

I actually want to know the brand of the socks more than I want

to know the Cubii thing.

The most important tool in my entire arsenal is the incline walk.

Walking at an incline on a treadmill honestly feels like a hack.

It burns calories shockingly fast.

>> Uh it's not a hack.

I wish it was a hack.

I mean, I guess it's your definition of what a hack is.

Walking on a treadmill on an incline certainly can get your heart rate up,

and for some who, uh let's say,

haven't been training for a long period of time

and are unable to go for a light jog

or a slow run,

walking on an incline can provide

that level of intensity with creating potentially some soreness,

especially uh in the hamstrings, in the calves, in the shinbones.

So, you have to be quite careful with, again,

going from zero to a hundred on such a high level of an incline.

And finally, but most importantly,

I also got to reduce how many calories I take in.

That's actually the most important thing to take into consideration

when it comes to losing weight.

You could only burn so much with exercise, and our bodies,

especially when not accustomed to exercising,

cannot burn high amounts of calories to offset an unhealthy

or extremely high caloric dense diet.

I actually did a short about this.

Uh some people didn't like it,

but I thought it was a good visual representation of how long you have

to be on a treadmill in order to burn some specific foods.

That is why we talk about weight loss as primarily driven by nutrition,

like 70% of it driven by nutrition.

And again, in order to play in a soccer game,

it's not really about weight loss.

It's about fitness.

So, you got to be careful about not driving your calories too low

and then increasing energy expenditure too high

because that can create a mismatch

and create injury,

illness.

Literally, you could get sick from losing weight too quickly.

And I mean sick like hurt your immune system

and get an upper respiratory infection.

>> Last year was the first time that I started consistently snoring in my sleep,

pretty badly.

And weight gain is one of the most common explanations for that.

>> That is one of the factors, absolutely.

Snoring on its own is not a medical diagnosis.

It's more of a symptom,

even though I guess you could find an ICD-10 diagnosis code for it.

I would be more concerned about sleep apnea

and if there were periods where he's apneic,

not breathing, therefore not going through the full stages of sleep,

not getting that deep restful restorative sleep.

>> All leading to an average sleep score last month of 76 out of 100.

>> And you know how I feel about these sleep scores.

I think that if you got a poor night's sleep, you know it.

It's not a shock to anyone.

You wake up, you feel tired, you're dragging.

When you wake up

and feel great and

then your sleep score says it wasn't great,

that can only hurt you.

So, I don't know the actual value of these sleep trackers outside of maybe

some very intense experimentation.

I think they only serve to fuel more anxiety.

And now there's a whole body of evidence happening around this where we created

a condition called orthosomnia where people actually hurt their ability to sleep

and have so much anxiety

because of these sleep trackers.

So, here's the game plan to get that number up.

First, three gadgets.

And to be honest,

each one of these is a bit of a wild card.

First is the Wiju Mat,

which you place onto your bed

and it's meant to use vibration in a way

that stimulates circulation and relaxation.

>> Oh, that doesn't seem nice at all.

Who wants to sleep on a washing machine?

They say this is absolutely transformational to how restful your sleep is.

I mean I don't know.

It doesn't sound Does it sound restful to you, Sam?

No.

The Aura mind headband,

which is the first to be clinically shown to fix the other side of

the sleep equation,

helping people fall asleep faster using precise acoustic stimulation.

There is a lot of these gadgets on the market

and I need to really dive into the research behind them.

There are some that work,

especially when it comes to stimulating certain nerves with the vestibular nerves in order

to help people become sleepy,

but they don't work very quickly.

They're imperfect, especially these that work with EEG brain signals and create acoustic stimulation.

I think if you need a tool to fall asleep,

there needs to be a visit

or a discussion with a doctor

as to figuring out the reason why that's happening

as opposed to solving it with one of these gadgets.

I found these glasses online by a company called Luminette

and they blast you with light,

like the literal opposite of sunglasses.

Ooh.

It's surprisingly out of your way.

Like I very much feel like I can carry on doing what I'm doing.

>> Bro, no you can't.

Like I'm sorry, but you're not going to just carry about your day with

this thing on your head.

>> It's actually a pretty well-established thing

that one way to fix your sleep cycle is to focus on exposing yourself

to lots of light early in the morning.

OH MY GOD, GO OUTSIDE.

WE'VE REACHED A NEW level of tech gadget where now instead of going outside

or just opening the window,

we need to have artificial light blast us.

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All right, let's get back to the body transformation.

>> So, one thing if you are not getting completely optimal sleep,

I would recommend you do is just see a doctor.

Oh, thank you.

That was nice.

We got a little shout-out in there.

I found one who is a specialist in everything I suffer with.

>> Oh, a little fiber optic scope into the nose to check out the

vocal cords,

the oropharynx.

He stuck his big long camera up my nose

and immediately found inflammation cuz I have like 17 allergies.

So, he's giving me a spray to take that down.

Azelastine probably, maybe a little intranasal steroid.

Azelastine is an antihistamine.

Flonase is the typical nasal steroid that we give people.

And then also from a blood test,

he found that I have a pretty significant iron deficiency.

Oh, interesting.

He's saying it's the most likely cause for all the breathlessness that I get.

So, restless leg syndrome, one of the things we need to check is iron,

but in a person of this age,

not knowing any other medical history or family history,

I would be extremely concerned learning

that you have an iron deficiency anemia

because one of the reasons people develop iron deficiency anemia is

because of bleeding.

So, there has to be a very thorough evaluation where you're losing blood.

Sometimes it could be in your stool due to obviously I'm thinking extreme cases

like a colon cancer diagnosis,

but it needs to be tested

because there could be microscopic small amounts

that are being lost

and not being found.

So, I never would just diagnose a person of this age with iron deficiency

anemia without a workup to figure out why

that exists.

I got a wedge pillow.

My dad, who's almost definitely at this point where I inherit my snoring genes

from,

he swears by this.

He carries one of these everywhere he goes

because it lifts the entire upper half of your body.

That's also really good for individuals who struggle with reflux symptoms

because it allows the acid to stay down in your stomach

as opposed to coming up at night where people frequently have a lot of

symptoms.

And he did mention he has allergies.

Sometimes when you lay flat,

people will have post nasal drip where it actually drips onto the back of

their throat creating irritation,

swelling, mucus, coughing at night, and that keeps people well.

This helps battle that as well.

>> Now, the best way to measure fitness is something called a VO2 max test.

Well, no.

VO2 max is one of the best variables that measures your aerobic fitness,

but there are so many other variables to fitness

that a VO2 max doesn't measure.

Think about strength.

Think about coordination, anaerobic fitness.

So, VO2 max is part of

that equation and it's one of the most important variables

when we think about controlling for cardiometabolic survival.

So, like decreasing the odds of having a heart attack

or stroke and then surviving a heart attack

and stroke.

But, what we're talking about a VO2 max improvement in is going from a

really poor number to a moderate number.

Not going from a moderate number to some ultra high ultra marathon number.

That's not where the majority of health gains lie.

Fitness influencers out there need to be careful of how they talk about these

VO2 maxes.

VO2 max is actually pretty widely considered to be one of the best indicators

for how long you're going to live.

So, you can imagine I wasn't ecstatic to find myself firmly in the fair

category.

That's not exactly true.

This has been overstated.

What you should be aiming for with a VO2 max is just a good

number.

And I really push people away from looking at the variables on their wearables

when it comes to VO2 max.

They're also imperfect.

They're not a metabolic lab value

because you need a metabolic lab to actually get this number.

And again, you're looking for good, maybe excellent.

You don't need to get into

that superior range to get the good health outcomes.

It's comparing the very bad to the good where you get the best outcomes.

There's two things that can specifically help to address this, though.

One is interval training.

So, bursts of sprinting with quick breaks in between.

I say as I've just taken C2.

It's not just a way to get more calories

because interval training it trains your heart to actually get more oxygen to your

muscles and it trains your muscles to be able to use

that oxygen better.

Yeah, I mean, he just kind of described all exercise, but yes,

interval training does work well for improving VO2 max.

It's not the only way.

Focusing on zone two cardio is valuable, but again,

it's not a complete picture of one's fitness.

You still need to take into consideration mobility, balance, coordination, sports specific skills, strength.

So, it's about building a good foundation with zone two training,

trying to get that ceiling higher with these interval trainings,

and then focusing on all the other variables of fitness in between.

The second thing, though, is this guy, the Aerofit.

This is something you keep around your mouth

and it basically makes it harder to breathe.

Yeah, I mean, you don't even have to use it in this way.

There are specific exercises

that they give you with this device

that you can do to train your lungs

and teach you to breathe the correct way using diaphragmatic breathing.

I think it's a pretty cool tool.

And remember, VO2 max is not just about taking more air in.

It's about getting air in, air into your blood,

how much your blood can deliver, and then the muscle and tissue can use.

I have searched for years for the perfect water bottle,

and I think I think I found it.

Cuz I've also been treating myself by emptying one of these electrolyte sachets in

there.

>> Okay, so that is quite controversial.

>> They make the taste much less boring, and they're quite clean.

The only sweetener is a bit of stevia.

You got to be careful with a lot of these electrolyte powders.

Most people are not exercising

or sweating enough to lose enough electrolyte to warrant a thousand milligram bomb of

sodium.

And some of these companies, like LMNT, have statements on their websites,

or at least have had statements on their websites,

that are not in line with modern medical societies

and modern medical knowledge about sodium.

Especially here in the United States, we over-consume sodium like crazy.

And especially my patients that have heart disease, congestive heart failure,

they often times end up in the ER from this over-consumption of sodium.

So, you need to be very, very mindful of how you consume these electrolytes.

Very easy to overdo it.

>> When I started this challenge, at 84.6 kg,

one thing became immediately obvious to me.

Losing weight the way that I had originally planned is miserable.

Exercising while brushing your teeth, this is such a gimmick.

Like, if you feel that you need to do this, you're doing something wrong.

Exercise when it's time to exercise.

Rest when it's time to rest.

Work when it's time to work.

When you start creating this through-line of constantly burning calories

and creating this obsession,

that's what drives unhealthy relationships with food, with diet, with weight, with muscle.

And we don't want that to happen.

The idea of creating a healthy body is one that is sustainable,

one that is enjoyable to your lifestyle, but also maximizing healthiness.

When you're constantly just thinking about burning calories,

that is not necessarily a healthy mindset.

Weight is just a number

that needs to be factored in to the totality of who you are

as a human.

That is called holistic medical practice.

So, with just a few tiny habit adjustments like this,

combined with about an hour of proper focused exercise a day That's great.

I love to see that.

Good form, too.

>> Sometimes weight training, too,

cuz it was super important to me when cutting to not lose muscle.

I have been every single day,

>> >> I would say easily hitting over 1,000 calories burned.

And a lot of these overestimate how many calories you're actually burning.

In fact, most of them are inaccurate.

Studies have confirmed this.

We butcher that.

We forgot to mention the fairly important detail

that this is what it sounds like to the confused wife trying to sleep

next to you.

To be fair, it is an amazing experience for the user.

It just didn't help my sleep.

Shocker.

The Luminette glasses were better.

There's no way you'd be able to rate whether they work.

You're changing 20 variables in your life, drastically changing your lifestyle,

and then are trying to rate whether

or not It's not like you could say

if they're comf- Like,

you're not talking about their comfort, you're talking about their overall impact on sleep,

and sleep is impacted by dozens of factors.

There's no way you can give it a score at this point with this

level of testing.

It's just I never felt

that wake-up translate to a better sleep like the thing promised it would.

So, B tier.

It It shouldn't be B.

It should be unratable cuz there's no way you can give an honest score

on those.

Here's what really helped.

One, losing weight.

>> HOW DO YOU KNOW?

YOU DID ALL THE THINGS AT ONCE.

I NEED to calm down.

Everything's fine.

I'm an adult.

This is why elimination diets need to be so carefully monitored by a doctor.

You don't just eliminate 30 foods and go, "Oh, I'm better,

so I'm not going to eat these 30 foods."

You either A, eliminate one at a time

and see how that impacts your symptoms

or you remove multiple items

and then gradually reintroduce until you have

that symptom recur.

Science.

Science rules.

This wedge pillow I tried at the start did also help,

but I see this as a temporary solution cuz it's just so damn uncomfortable.

Uh another easy way of not using the wedge pillow is just putting like

a 6-in piece of wood underneath uh the foot of your bed on both

sides,

obviously.

Gets that same principle of having you a little bit more upright,

but without the cocked sensation of your body being forward.

This is 400 calories in strawberries.

There are a lot of foods, like nuts for example,

that I think it's fair to say are generally considered healthy,

but they're actually ridiculously high-calorie.

If I were to make my entire diet just supposedly healthy dried fruit

and nuts like this,

then this would be the entire amount of food I could have in a

day.

Well, I I would never put someone training for a soccer match on 1,800

calorie diet.

>> >> It's just ridiculous.

You need to build muscle.

You need to rebuild the damage that you're doing to your body,

especially when you're training for something as an undertrained individual.

I think that was probably too much of a caloric restriction for what his

goals were at the time.

>> But it was really when I combined that concept with another concept, intermittent fasting,

that the weight loss went way beyond what I even thought was possible.

So, I've been having my last bite of food at around 6:00 p.m. each

evening for the whole journey.

But then for the second half,

I've also delayed my first bite of food the next day until 12:00 p.m.

lunchtime.

So, all of my eating happens within these 6 hours.

So, intermittent fasting is interesting

because it can help people lose weight

and he's claiming that it helped him a lot.

I have success with it.

I eat in a smaller window as well,

but it's not because intermittent fasting has any sort of miraculous benefits like some

of their proponents talk about.

The real benefit and where you get your weight loss

and the health benefits come from the fact

that you have a shorter eating window,

therefore you are less likely to consume calories.

If I can only eat during an 8-hour window

as opposed to a 16-hour window,

suddenly there is less chance for me to eat more food just

because of the time.

Intermittent fasting means that as soon as you can eat,

you can eat pretty much anything and stay in a calorie deficit.

Bro, you just showed those nuts.

No, you cannot just eat anything.

You eat that bowl of nuts, you're done for the day.

You can't now no longer eat.

But yes, it would be quite filling and satiating to eat those nuts,

but you'd still be hungry after 7 hours.

I spent a lot of time over the last few months kicking balls through

cones,

rain or shine.

But let's be honest, mostly rain.

I've had blisters, lots of blisters.

Yeah, soccer does give you a ton of blisters.

The back of my heel when I played soccer in high school was brutal.

And also a leg injury.

I basically took so many shots at goal one training session

that I tore my main shooting muscle.

Shocking when you're eating at such a caloric restriction, sitting on a ball,

just doing way too many activities and not getting enough rest.

Remember, you need to exercise, but then you also need to recover.

And recover is not just about time off from playing sports,

but also re-energizing your body with the correct nutrients

that it needs to heal.

I did the scan again.

And it's pretty good.

So, in 3 months we've come down from 21% body fat to 13.2.

So, we've gone from average all the way past fit and straight to athletic.

And then for the visceral fat around my organs,

while I was 79th out of an average 100 people at the start,

I'm now 15th.

It's great that he's getting such great results

and I you can actually see the results on his body.

The only issue I have here is is it possible for him to stay

consistent with this because these need to be lifestyle changes,

not changes made for a 90-day program

and then forgotten in order to maximize all these health benefits

that we're discussing.

And it's great that he did this challenge.

It's always cool to challenge yourself.

>> I did a VO2 max test at the start, which came out as fair.

And so, I was actually pretty taken aback by the fact

that when I just redid

that test,

I've managed to move all the way from fair, past good,

and straight into excellent.

So, is 90 days enough to transform your body?

Turns out the answer is hell yeah.

Also depends on what your body was

when you started and what your goals are.

And are you doing it in a healthy way?

Again, I strive that important level of not yo-yo dieting

and yo-yo exercising,

cuz that's not great for the body.

Are energy drinks as bad for you as they say?

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