Video

Transcript

So today we’re going to talk about how

to burn your belly fat extremely fast

this is an extension of a previous video

I did on five important tips So today

we’re going to cover the sixth through

the tenth tip but let me just do a quick

recap for those of you that have not

seen the first video and I will put a

link down below because that’s a really

important video that you get as a

foundation okay all right tip number one

if our goal is to burn the most fat we

want to get the body into a state of

ketosis and ketosis is keeping your

carbs very very low okay and I’m talking

about your net carbs net carbs are the

total carbs minus the fiber carbs and

there are certain carbs that you don’t

count as the part of a ketogenic plant

and those are the Leaky green salads but

we don’t count those carbs because we

want to include those carbs because of

the amount of potassium magnesium

vitamin C and a lot more nutrients

including the final nutrients so salads

even though they’re mostly carbohydrate

they’re the type of carbohydrates that

are not going to be a problem they’re

not going to raise insulin so if you

have a large salad you’re eating a lot

of fiber that even though it’s a

carbohydrate it won’t trigger insulin so

fiber and fat are the two things that

won’t trigger insulin and this is why

you want to put olive oil on the salad

as a pure fat so that way we don’t

trigger insulin as well and then on top

of that we want to put vinegar you can

do balsamic or apple cider vinegar

because vinegar is another thing that is

really good to help regulate your blood

sugars as well as lower insulin despite

you even eating some carbs so that

vinegar is going to be very very

important and the other tip I’m going to

recommend is eat your salad first then

the protein and fat because if you do it

the other way around eating your protein

or fat first you may not be hungry

enough to finish the salad and of course

I do recommend seven to ten cups of

salad per day it might seem like a lot

but when I talk about about seven or ten

cups I’m talking about small handfuls

okay so it’s not that much next thing is

protein the size of protein you need is

between three and a half ounces to six

ounces maybe seven or eight depending on

your size so if you’re a male you need

the protein the size of the palm of your

hand times two if you’re a female just

have one serving of protein the size of

the palm of your hand just to keep it

really really simple

of course this is going to vary

depending on your age your metabolism

your activity level if you work out Etc

it’s also going to vary if you’re going

to do two meals a day or one meal a day

the less meals that you have per day of

course you’re not going to have the same

amount is if you were to have two meals

because that’s just a tremendous amount

of protein so when you start doing

things like Omak or meal a day your

requirements for these nutrients even

amino acids go down because the body

starts to adapt the other important

point about protein is to make sure that

you don’t do the lean protein okay you

want the fattiest protein you can find

because there’s something called the

insulin index and that is the index that

relates to Foods increasing insulin if

you were to do no fat protein like whey

protein powder you would trigger insulin

a lot more than if you had some other

fatty meat or fattier protein so make

sure that if you’re eating chicken you

have the skin on it make sure you have

fish have the skin on it and consume the

fattiest fish that you can find like

sardines are really good in their own

oil versus just in water and either eat

a Patty steak or maybe hamburger with

paramounts of fat this is just going to

keep your insulin levels the lowest

possible all right number three is

dietary fat okay

you want to especially in the beginning

of this program add more fat to your

diet and the reason for that is that it

will allow you to fast longer because

programs that are low fat will not be

very satisfying so it’s really going to

be hard to go for periods of time

without eating so by adding more fat

you’re going to feel more satiated and

you can fast longer now it is true the

more fat you eat the more your body is

going to burn those calories instead of

your own fat but in the beginning when

you’re starting this program it’s just

really really crucial to be able to fast

longer and allow your body to switch

over from sugar burning into fat burning

and fasting is going to do that you see

as soon as you adapt to ketones

two things will happen your Cravings go

away and your appetite goes away making

it very very easy to stick to this

program and not go up the program could

you imagine doing a program with

Cravings I mean it’s like torture and so

when you do this program what you have

to realize is in between the meals your

body is eating okay it’s eating your own

fat and that’s what we want you to do we

want you to fast as long as possible

ideally and that extra fat at the end of

the meal will set you up to do that but

then as you progress over some weeks and

you’re really adapted and you’re grooved

in and everything’s going good

if you want to speed things up you can

lower the dietary fat okay because

you’ve already adapted you can lower the

fat not really low but just don’t add

extra fat to the diet and that will

allow you to tap into your own fat more

than the dietary fat all right number

four we talked about nutrients when

you’re doing this make sure you do

electrolytes as well as B vitamins I

recommend nutritional yeast as one good

source of natural B vitamins both of

these sets of nutrients the minerals and

the B vitamins will prevent

most side effects from doing a fat

burning ketogenic plan like keto fatigue

keto rash keto blue and is an important

part of these nutrients sea salt is also

very important because what happens as

you reduce your carbs you’re going to

reduce a lot of fluid in the body and

with the loss of fluid comes a loss of

electrolyte sides and salts and if you

don’t add those back in you might do

this fat burning program and feel kind

of weak feel some lethargy Etc so make

sure you take these nutrients as you do

the ketogenic plant as well as doing

fasting all right number five you want

to add something desirable pleasurable

to this program to make it so you don’t

feel deprived so many people are giving

up a lot of junk food and then they get

bored on the ketogenic plan unless they

make it interesting or add some type of

food that mimics or resembles some of

these pleasure foods that they’ve had

for example I like to do chocolate after

I eat of course I don’t do this late at

night and the chocolate is totally keto

friendly it doesn’t have any actual

sugars it has sugar alcohols it also

does not have these new fibers like the

soluble corn fibers and the tapioca

fibers or the dextrin you want to leave

those out of that chocolate so sometimes

as a little dessert that keeps it really

kind of pleasurable I’ll mix some whole

cream with pecans and some keto friendly

chocolate chips for me that is the the

best dessert but there are hundreds of

different um keto desserts that you can

make especially when you start out on

this program because it’s all new and

you want to get grooved in so I will put

a link down below so you can go to that

part of my website that I have a lot of

these recipes all right that was a quick

summary of one through five okay now

let’s go to six and six is reducing your

stress what you might not realize is

that

experience stress especially chronic

stress is almost equivalent to consuming

sugar okay yes because stress activates

a hormone called

cortisol cortisol or another name for

cortisol is called

glucorticoids okay because it mobilizes

glucose it turns things into glucose

like protein

or fat or even ketones your body under

stress will mobilize extra proteins that

it might not need or have extra proteins

like in your thigh muscle in your butt

muscle and start to use that as energy

when you go through this chronic stress

States there’s even a condition called

Cushing syndrome which involves a high

level of cortisol okay and you usually

see this body shape where it’s all

midsection skinny legs no butt because a

lot of that protein is then converted

into sugar which is then converted into

fat so we want to reduce stress as much

as possible if you reflect back on your

life and when you started gaining weight

chances are it happened after a stress

event maybe pregnancy maybe a major I

don’t know relationship stress like a

divorce or some type of a loss all of

these stresses can severely impact your

blood sugar years so what do we have to

do we have to counter stress it’s

impossible to completely get rid of

stress but what you can do is you can

kind of manage it okay so I would

identify those people that stress you

out because it’s usually people and then

put them over here for now like just

avoid them for a while now that might

sound like a trivial thing but it’s a

huge thing if you were an environment

that did not have any stressful people

and you around people that brought you

up instead of bringing you down your

adrenals would be very very happy the

other thing is to avoid the news because

the news is mostly bad news and

sometimes it’s exaggerated bad news and

you just don’t need that especially if

you’re trying to lose weight I’ve

mentioned this before in my videos but

physical work even as compared to

exercise can help you reduce cortisol

because it not only mobilizes your body

it gets your mind off problems

so anything you can do to get your mind

off the problem would be a very

beneficial thing for stress long walks

in nature all right number six stress

also relates to seven which is sleep The

more stress you go through the less

sleep you’re gonna have when you don’t

sleep well you have higher levels of

cortisol this is why people uh want to

snack if they’re tired because of this

down cortisol wave that comes up and

down not to mention most of the fat that

you burn is while you’re sleeping not

during the day so anything you can do to

get a little more sleep will definitely

help you

real quick story I had a patient who

came in and she went through another

program for a whole year okay exercise

program and um for the whole year I

think she lost one or two pounds it

might have been just one pound for the

whole year okay she was exercising three

times a week two hours each workout okay

when I saw her she was very depressed

and I’ve isolated not her diet being

that bad but her sleep was crappy you

focus on the sleep we helped her sleep

and guess what she started to finally

lose weight it’s really bizarre that you

fix something like sleeping where you’re

doing nothing when actuality you’re

doing something you’re allowing your

body to heal and repair and that’s when

you burned fat so if you go to bed a

little earlier like a half an hour

earlier okay and you try to sleep in

another half hour later believe it or

not that will greatly help you lose

weight and you won’t be as hungry

because the appetite will be down number

eight tip

um at the very heart

of the problem

with trying to lose weight

is this thing called insulin resistance

okay that is the real cause of what’s

going on in your body that is not

allowing the fat to come off easily it’s

the thing that caused you to hit this

set point that you’re not able to get

below a certain weight regardless of

what you do so what we want to do is

really hyper focus on this insulin

resistance and we want to fix that and

there’s a couple things in addition to

the other things I mentioned that you

can do to speed things up first of all

on a regular basis you add apple cider

vinegar like a tablespoon in water okay

throughout the day that is going to help

regulate your blood sugars and it’s

going to make insulin more sensitive so

it doesn’t go too high it’ll go lower so

it’ll lower blood sugars and insulin and

then also cinnamon within your Foods is

a very potent

space to help lower your blood sugars

okay like a little cinnamon toast I’m

just being sarcastic okay don’t do the

toast you can put cinnamon on all sorts

of things and I have a video on that as

well

the next thing is chromium as a

supplement okay chromium picolinate

supports the beta cells the cells of the

pancreas that produce insulin that can

help you as well

vitamin D is another thing that can help

the pancreas lower insulin potassium

from the salads you’re eating the

electrolyte powder can significantly

improve your blood sugars and then

vitamin B1 is also really important

in helping with insulin resistance all

right number nine exercise not just any

type of exercise but a combination of

both types of exercise okay I’m talking

about

anaerobic anaerobic and what I mean by

that is the the type of exercise that

can be done without oxygen like the high

intensity interval training type

exercise

and then the other exercise with more

oxygen that’s called aerobic like

walking hiking uh riding your bike that

type of thing I would combine both so if

I were you I would do some type of high

intensity exercise whether it’s a spin

bike

weights plaid metrics pulling the sled

and there’s just a million different

type of exercises but here’s the thing

you want to do it to the point where you

are going to be sore not just the next

day but the next three four five six

seven days that workout has to be

significant okay I have a lot more data

on that I will put a video down below

but you want to do that so you’re really

breaking down the body so in the repair

process you have this huge Spike of

growth hormone which also is going to

mobilize a lot more fats okay and then

on the days that you’re resting because

you never want to work out over soreness

so you’ll be resting for two three four

five six seven days or more until all

that soreness is gone the other days you

can do the aerobic exercise you go for

the walks go for the hiking low type

intensity workouts where you’re not

really getting sore but you’re building

up your endurance okay I would combine

both of those in number 10 periodic

prolong fasting this is pure Dynamite

I’m assuming you’re doing regular

intermittent fasting hopefully maybe one

meal a day called omed but at the very

minimum two meals a day try to squish

those together but the periodic

prolonged fasting is the icing on the

cake I’m sorry it’s that meat and

potatoes of the program I’m sorry I’m

going in the wrong direction there it is

the extra magic that’s going to really

tie everything together so at the very

minimum every two weeks do a 48 hour

fast now what’s going to happen is

you’re going to mobilize a lot more fat

and speed things up

and as you do this you’re going to get

more comfortable to the point where you

might be able to do it once a week so on

the weekends it’s a 48 hour fast

here’s the principle I really want you

to focus on don’t eat unless you’re

hungry

so many people that I’m Consulting that

I’m talking to to help debug their their

weight loss Plateau I’ll ask them this

so you’re doing omad right yeah I’m just

doing one meal a day I’m still not

losing weight I’ll say are you hungry

before your one meal a day and they’ll

go oh no I’m not hungry at all then ask

them why are you eating but why not take

advantage of a loss of appetite and go

as long as you can I’ve had people

start this program and go five days

without eating yes they’re doing their

nutrients their electrolyte powder and

their nutritional yeast and other

nutrients too but they’re not hungry so

they’re not eating and guess what they

get to their goal a lot faster because

you have to realize when you’re not

hungry your body is eating its own fat

and that’s a healthy thing it’s

mobilizing on this fat and why mess it

up with a meal okay because every time

you eat regardless of what you eat

you’re going to actually raise insulin

to a certain degree so for those people

that need to lose a lot more weight you

might as well take advantage of the loss

of appetite because what is the point of

eating if you’re not hungry your body is

eating

I guess it’s just something people think

that well I just have to eat because of

nutrients well you can take nutrients

why do you need um the other Foods you

only need them if you need energy but

your energy is coming from your fat now

if you have not seen my first video on

the first five tips I think it’ll be

highly valuable to watch that so that

way you have all the information and I

put that video up right here check it

out