​Q. People who sweat a lot have good metabolism. Is this correct?
A. Incorrect.
 
People with good metabolism sweat only when they move their body. If you don’t move your body very much but sweat a lot, you must be careful. For example, people with obesity have thick subcutaneous fat and visceral fat, so heat tends to build up inside the body and a little bid of walk causes sweat.
 
Q. Which is better to drink first in the morning to increase your metabolism and lose weight, hot water, or room temperature’s water?
A. Room temperature’s water.
 
Drinking water colder than your body temperature increases the metabolism and helps lose weight. Our body has the function to keep our temperature, so when we drink cold water, our body activates the metabolism to keep our temperature. It is more effective to drink room temperature’s water not only in the morning but also during the daytime often.
 
Q. Which is more effective to increase metabolism and lose weight, meat dishes or fish dishes?
A. Fish dishes.
 
Taking EPA and DHA contained in fish dishes in the body increases beige fat cells, which burn fat cells and increase energy consumption, that means increase metabolism.
 
Eating fish in the morning is more effective to absorb EPA and DHA.
 
Q. Which is more effective to lose weight, grilled fish or raw fish?
A. Raw fish.
 
When fish is grilled, EPA and DHA fall off with oils. Glutamic acid that is the protein of fish is broken down when it is grilled. Eating raw fish is more effective to lose weight. You can use the supplement of EPA and DHA as well.
 
It is good to drink green tea or mint tea after eating. Catechin contained in green tea and menthol contained in mint tea increase beige fat cells.
 
Q. How can we increase beige fat cells easily at home?
A. Cooling around the neck.
 
Beige fat cells increase by cold stimulation to the body. Cooling around the neck with ice belt or cold towel for 1 hour a day is effective. However, cold stimulation sometimes increases blood pressure, so it is important to be careful if you have high blood pressure or heart diseases.
 
Aerobic exercise increases beige fat cells. Light exercise like fast walking is more effective than hard exercises.
 
Recommended exercises
(1) Walk with a little wider step (2 to 4 inches wider than usual)
(2) When you need to climb up stairs, climb up one by one to increase energy consumption.
(3) While you are sitting, pull your stomach in without using the backrest of the chair.
(4) Zombie exercise
Pull your stomach in, straighten your back, stick your chest out, relax your shoulders, arms and hands completely, and swing your arms moving your shoulders back and forth one by one. Walk in a small step standing on your tiptoes. This exercise consumes more than double the energy because of wiggling the body.
 
It is not true that you have to move more than 20 minutes to burn your fat. You can burn your fat by exercising for short periods frequently.
 

There are various kinds of milk, and it is difficult to choose one. Let’s think about which milk we should drink among cow milk, soy milk and almond milk when we have 6 specific health problems.
 
Q1. Which is the best milk for skin problems?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A1. (B) Soy Milk
 
Soy milk contains a lot of isoflavone that works for the skin. Isoflavone promotes the rebirth of collagen related to the elasticity and firmness of the skin, leading to the improvement and prevention of wrinkles. Isoflavone has the function to suppress the production of melanin that causes spots. Isoflavone is contained in neither cow milk nor almond milk.
 
Tofu is something that Nigari (concentrated solution of salts left over after the crystallization of seawater or brine) is added to Soy milk. Soy milk is easier to digest and absorb to the body than tofu because it is liquid.
 
It is recommended to take 40 mg of Isoflavone a day. If you drink 200 to 400 ml (7 to 14 fl oz.) of soy milk, you can take 40 mg of isoflavone.
 
Q2. When is the best time to drink soy milk to increase the absorption ratio of Isoflavone?
(A)  In the morning
(B)  At night
 
A2. (A) In the morning
Soy milk is liquid, so even if you don’t have appetite in the morning, it would be easier to take than solids.
 
Q3. What lowers the effect of Isoflavone to work for the skin when you use soy milk for cooking?
 
A3. Boiling soy milk
Isoflavone doesn’t decrease when soy milk is frozen.
 
Cow milk contains vitamin B2 that is also good for the skin.
Almond milk is rich in vitamin E that is called vitamin for rejuvenation and works for the skin.
 
Q4. Which is the best milk for the prevention of weight gain?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A4. (C) Almond milk
Almond milk contains less than half of calorie and sugar compared to Cow milk and Soy milk. Fat of Almond milk is less than Cow milk and Soy milk.
 
Why is Almond milk white?
Because more than 50 % of almond is fat and when the fat of almond and water are mixed, they are emulsified, that means changing into a milky white liquid.
 
Oleic acid contained in almond discharges excess fat stored in our body.
Oleic acid stimulates satiety center in the brain before you feel full and decreases the amount of your meal. So it is good to drink Almond milk 1 hour before your meal or between your meals.
 
Soy protein and saponin contained in Soy milk decrease excess fat in our body.
 
Q5. Which is the best milk to increase the quantity of the muscle?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A5. (A) Cow milk
The important substance to build and repair the muscle is protein. The quantity of protein contained in Soy milk is more than Cow milk, but the quality of the protein contained in cow milk is different from Soy milk. Cow milk contains 2 kinds of proteins that are Whey and Casein.
 
Whey is fast to be absorbed into the body.
Casein reacts to acid in the stomach and becomes solids and stays in the stomach for a long time. By that, protein is absorbed slowly and completely and building of the muscle lasts long.
 
Drinking cow milk helps maintaining the muscle even not after exercises.
 
Q6. When is the best timing to drink cow milk after exercises?
 
A6. It is recommended to drink cow milk within 30 minutes after exercises because essential amino acid to strengthen the muscle is efficiently absorbed into the muscle.
 
There is research that drinking more than a glass of cow milk almost every day decreases the fat ratio compared to not drinking cow milk. It is considered that drinking cow milk increases the muscle, leading to the increase of metabolism.
 
Q7.
People who complain headaches due to wearing a mask are increasing. When you wear a mask, you breathe CO2 filled inside the mask. CO2 expands the blood vessel in the brain and stimulates nerves, causing headaches.
 
Which is the best milk to prevent headaches?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A7. (B) Soy milk
 
Soy milk is rich in magnesium and iron.
Magnesium suppresses the function of the substance causing headaches. It is said that about 30 % of migraine headache is caused by lack of magnesium. It is recommended to drink 400 ml (14 fl oz.) of Soy milk a day to prevent headaches.
 
Iron causes anemia and hemoglobin that delivers oxygen to the brain doesn’t work, causing headaches.
 
Q8. Which increases the absorption ratio of iron by taking with Soy milk?
(A)  Tomato that has the effect of anti-oxidization
(B)  Kiwi that contains vitamin C
 
A8. (B) Kiwi.
The iron contained in Soy milk is not absorbed in the body very well, so taking Kiwi rich in vitamin C with Soy milk increases the absorption ratio of Iron.
 
Q9. Which is the best milk to prevent common cold?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A9. (C) Almond milk
Almond milk is rich in vitamin E expected to strengthen immune system. Almond milk contains more than 30 times of vitamin E compared to Cow and Soy milk.
 
One of the causes of the decrease of immune system is active oxygen. Vitamin E removes active oxygen, strengthening the immune system.
 
It is expected that drinking 200 ml (7 fl oz.) of Almond milk a day prevents common cold.
 
Q10. Which recovers the tiredness of the stomach and intestines by drinking continuously for 2 weeks and increasing good bacteria?
(A)  Cow milk
(B)  Soy milk
(C)  Almond milk
 
A10. (B) Soy milk
Normal foods are broken down and absorbed by the function of digestive enzyme, but Soy oligosaccharide is neither digested nor absorbed and reaches the large intestine and becomes bait of good bacteria (Bifidobacterium). The increase of good bacteria suppresses the activity of bad bacteria and improves the tiredness of the intestines.
 
Soy protein protects the membrane of the stomach.
 
Lactose contained in cow milk also becomes the bait of intestinal bacteria and increases good bacteria.

1. Rough skin
 
Magnesium moisturizes the skin. Magnesium has the effect to pull water into the skin, so if you take enough magnesium, your skin gets smoother.
 
2. Obesity
 
According to a research, people who take sufficient magnesium have 31 % lower risk of metabolic syndrome, compared to people who don’t take enough magnesium.
 
With every 100 mg of magnesium taken a day, the risk of metabolic syndrome decreases by 17 %.
 
Magnesium increases metabolism in the cell, so it is a nutrient that is expected to prevent obesity.
 
3. High blood sugar
 
Magnesium has the effect to strengthen insulin that attracts sugar accumulated in the blood vessel into the cells.
 
According to a research in 2010, it has turned out that people who take sufficient magnesium have 47 % less risk of diabetes development than people who take insufficient magnesium.
 
Food containing a lot of magnesium
 
Fruit: Banana (32 mg of magnesium per piece)
 
It is good to eat banana with yogurt because bifidobacterial and calcium contained in yogurt increase the absorption ratio of magnesium. Adding soy powder (Kinako) increases the absorption ratio more because of oligosaccharide contained in soy powder.
 
Vegetable: Spinach (40 mg of magnesium per 100 g)
 
Dark green vegetables are rich in magnesium such as spinach, broccoli, okra.
 
When you eat eggs with spinach, the absorption ration of magnesium increases because of vitamin D in egg yolk.
 
Sea Vegetable: Sea weed (41 mg of magnesium per 10 g)
​

​Weight Gain
 
Which can make fat-burning amount about double, drinking 3 cups of coffee or green tea a day?
 
Drinking 3 cups of coffee a day makes fat-burning amount about double.
 
Chlorogenic acid contained in coffee suppresses the absorption of sugar and promotes the metabolism of fat.
 
Caffeine activates a type of enzyme called Lipase, which breaks down fat.
 
The effect of these two substances promotes fat-burning amount.
 
Which increases fat-burning amount, drinking iced coffee before exercise or after exercise?
 
Drinking iced coffee before exercise can be expected to increase fat-burning amount.
 
Chlorogenic acid and caffeine start to show the effect about 30 minutes after drinking coffee and the effect reaches a peak in 3 hours. That is why drinking coffee before exercise is more effective to burn fat.
 
How about green tea?
 
According to a research in UCLA, the metabolism of rats that were given green tea extract increased and the intestinal bacteria that gain weight turned into the ones that lose weight.

​The effect of vinegar that makes our body healthy is brought by acetic acid contained in vinegar.
 
1. Vinegar decreases visceral fat
 
Vinegar prevents synthesis of fat and promotes breakdown of fat.
 
2. Vinegar lowers blood pressure
 
Vinegar controls the function of hormone which is related to elevate blood pressure.
 
3. Vinegar suppresses the elevation of blood sugar
 
How much vinegar should we take a day to enjoy the above effects of vinegar?
 
1 table spoon per day (about 15 ml)
 
There is a caution that you need to keep taking vinegar every day. If you stop taking vinegar, improved numbers return to the original numbers.
 
Which vinegar should we choose?
 
There are various kinds of vinegars such as rice vinegar, brown rice vinegar, balsamic vinegar, apple vinegar and others.
 
Vinegars are roughly divided into 2 types. One is grain vinegar made from grains such as rice, wheat, soy beans, corns and others, and another is fruit vinegar made from fruits such as apples, grapes, oranges, persimmons and others. But the amount of acetic acid contained in these vinegars are almost the same, so you can choose whichever you like to take.
 
When you cook some soup, you can add vinegar. Vinegar doesn’t disappear even if it is boiled because the boiling point of vinegar is 118 degrees C while the boiling point of water is 100 degrees C.
 
When you eat fried food, it is good to pour vinegar because vinegar softens greasiness by making the particle of oil smaller.
 
Miscellaneous good things of vinegar
 
Vinegar is only seasoning that is not related to diabetes and salt.
 
Vinegar is good for all three harms to our health that are hypertension, hyperlipemia and hyperglycemia.
 
Vinegar is categorized as medicine in Chinese herbs. When Chinese herb is taken together with vinegar diluted by 5 times the amount of water, the effect of the Chinese herb can be heightened.
 
If you eat something seasoned with vinegar before a meal, vinegar suppresses the elevation of blood sugar, leading to the prevention of weight gain.
 
To people who don’t like vinegar
 
It is recommended to take Apple cider vinegar because the taste is softer than other vinegar. But actually the sourness of apple cider vinegar is stronger than other grain vinegar. Apple cider vinegar contains apple acid that is used to add sour taste to soft drinks and snacks. Apple acid helps apple vinegar taste softer.
 
Apple cider vinegar contains apple polyphenol that has strong antioxidant effect and is expected to have the effects of antiaging, burning of fat and beautifying the skin.
 
Apple cider vinegar contain potassium that has the function to expel extra salt from the body.

There must be a lot of people who refrain from snacks because they don’t want to gain weight. If you pay attention to SOMETHING, it is possible that you don’t gain weight even if you eat snacks.
 
Our body has a rhythm. We sleep at night, wake up in the morning and carry out activities in the daytime. Without taking meals in accordance with the rhythm, we can’t maintain our health. It is called Time Nutrition Science.
 
The way not to gain weight with eating snacks is paying attention to the time you eat snacks.
 
Our body is equipped with Biological Clock that an innate mechanism of the body that regulates its rhythmic and periodic cycles, as that of sleeping and waking. Using this mechanism, you don’t gain weight if you eat meals at the time when is hard to gain weight.
 
In the field of Time Nutrition Science, a substance is attracting attention. The substance is Bmal 1 that is a type of protein. By the action of Bmal 1, fat is made synthetically from the energy of food. The action of Baml 1 gradually increases from 4 pm and the peak time is midnight and the action gradually decreases in the morning.
 
People consume the energy by the activities in the daytime and try to store the energy during the night to do activities the next day. Bmal 1 controls this mechanism. Bmal 1 starts to be active at 4 pm and the activity peaks late at night. On the other hand, Bmal 1 is not active around noon time. Therefore, if you eat snacks between 10 am and 3 pm, you are unlikely to gain weight.
 
There is an experiment about the relationship between time to eat and weight gain.
Which do you think easily gains weight?
33 female college students ate 3 meals a day which had 500 kcal per meal according to the following time schedule.
Morning Type: 7 AM, 1 PM, 7 PM
Evening Type: 1 PM, 7 PM, 1 AM
 
As a result, the generated energies with the meals at 1 PM and 7 PM were almost the same, but the generated energy with the meal at 7 AM was 4 times more than the one at 1 AM (Fig. 1and 2).
 
This means that 3 quarters which was not generated as energy (heat) became fat. Even if you have same meals, if you have it in the morning, it becomes your energy, but if you have it at midnight, it becomes fat.
 
By the action of Bmal 1, the meal taken late at night easily becomes fat.
 
When you want to eat snacks, eat them between 10 am and 3 pm if you don’t want to gain weight.

Surgical removal of the stomach usually makes you lose weight.
Why does even a partial removal of the stomach make you lose weight?
Because the stomach becomes smaller so the amount able to eat decreases?
The true reason is that hormone secreting from the stomach, which raises appetite, decreased.
The hormone is Ghrelin.
When ghrelin is secreted, appetite increases by stimulating the feeding center in the brain.
 
How can we suppress the secretion of ghrelin without removing the stomach?
7-8 hours’ sleep makes hardest to secrete ghrelin.
If you sleep less, the secretion of ghrelin increases.
 
Less than 4 hours’ sleep increases the obesity rate by 73 %, compared to 7-9 hours’ sleep (according to the research of Columbia University in 2005).
 
To lose weight using the mechanism of the stomach, please sleep for 7-8 hours.
​