Scientifically Proven Ways to Lose BELLY FAT Without Dieting

Summary

Le script vidéo détaille quatre stratégies pour réduire la graisse abdominale sans recourir à un régime. Il explique l'importance de la graisse viscérale et son impact sur la santé, puis introduit des méthodes telles que l'entraînement par intervalles d'intensité élevée, la résistance, la marche après les repas, et l'augmentation de la consommation de protéines. En outre, il souligne l'importance du sommeil, de la gestion du stress et de l'exposition au froid pour favoriser la conversion de la graisse blanche en graisse brune, plus active métaboliquement.

Takeaways

• 🍎 La graisse abdominale est un problème car elle est liée à la santé globale, y compris le métabolisme, l'insulinorésistance et les maladies cardiaques.
• 🏃‍♂️ L'exercice est crucial pour réduire la graisse abdominale, en particulier l'entraînement par intervalles d'intensité élevée et la résistance.
• 🧘‍♀️ La méditation aide à réduire le stress et à améliorer la résilience, ce qui peut contribuer à réduire la graisse abdominale.
• 💤 Une bonne qualité de sommeil est essentielle pour la santé et la gestion de la graisse abdominale.
• 🥚 Il est important d'augmenter l'apport de protéines dans l'alimentation pour favoriser la satiété, la stabilité du sang et la thermogenèse.
• 🚶‍♂️ Marcher après les repas, en particulier le dîner, peut aider à faire entrer le sucre dans les muscles et non en graisse.
• 🏋️‍♂️ La formation musculaire est essentielle pour maintenir la sensibilité à l'insuline et pour augmenter le métabolisme de base.
• 🧊 Le contact avec le froid peut aider à transformer la graisse blanche en graisse beige ou brune, qui brûlent plus de graisses.
• 🔢 Utiliser un tour de taille pour suivre la réduction de la taille de la taille abdominale par rapport à la hauteur.
• 🥗 Manger une alimentation moins transformée et riche en protéines peut améliorer les résultats de la perte de graisse abdominale.
• 🔄 La graisse abdominale est influencée par des facteurs tels que le cortisol, l'insuline et l'inflammation, et la gestion de ces facteurs est importante.

Q & A

Quel est le principal problème lié à la graisse abdominale?

La graisse abdominale, en particulier la graisse viscérale, est problématique car elle entoure les organes internes et peut causer des problèmes de santé tels que le diabète de type 2, la hypertension artérielle et les maladies cardiovasculaires.

Quels sont les deux types de graisses mentionnés dans le script?

Les deux types de graisses sont la graisse sous-cutanée, celle que l'on peut pincer, et la graisse viscérale, qui entoure les organes internes.

Quels sont les mécanismes par lesquels le stress peut augmenter la graisse abdominale?

Le stress augmente les niveaux de cortisol, ce qui peut favoriser le stockage de graisses dans la région abdominale en stimulant la décomposition des protéines musculaires, élevant ainsi la glycémie et déclenchant une réponse d'insuline qui favorise le stockage de graisse.

Comment la résistance à l'insuline peut-elle contribuer à l'accumulation de graisse abdominale?

Lorsque les cellules deviennent moins sensibles à l'insuline, le corps produit plus d'insuline, ce qui favorise le stockage de graisse, en particulier dans la région abdominale, rendant ainsi la combustion de la graisse stockée plus difficile.

Pourquoi l'inflammation chronique est-elle un facteur clé dans l'accumulation de graisse abdominale?

L'inflammation chronique rend plus difficile l'équilibre entre le stockage et la décomposition de la graisse, ce qui peut causer la prolifération de cellules adipeuses abdominales et rendre le corps moins capable d'utiliser la graisse stockée pour l'énergie.

Quel est le meilleur moyen de mesurer la graisse viscérale abdominale?

Le meilleur moyen de mesurer la graisse viscérale est une analyse dexa, qui peut déterminer la répartition de la graisse dans le corps et la quantité de graisse musculaire.

Quels sont les quatre domaines clés abordés dans le script pour réduire la graisse abdominale sans diète?

Les quatre domaines clés sont l'exercice, la gestion du stress, l'importance du sommeil et l'ajout de protéines à l'alimentation.

Quels types d'exercices sont recommandés pour brûler la graisse viscérale abdominale?

Les entraînements d'intervalle d'intensité élevée (HIIT) et la musculation sont recommandés pour brûler la graisse viscérale abdominale.

Quelle est l'importance du méditation dans la réduction de la graisse abdominale?

La méditation aide à réduire le stress et à améliorer la résilience du système nerveux, ce qui peut entraîner une réduction de la graisse abdominale en réduisant les niveaux de cortisol et en améliorant la sensibilité à l'insuline.

Pourquoi est-il important de dormir suffisamment pour la gestion de la graisse abdominale?

Un sommeil insuffisant peut augmenter la résistance à l'insuline, élever les niveaux de ghrelin (hormone de la faim) et perturber la régulation des hormones, contribuant ainsi à l'accumulation de graisse abdominale.

Quelle est la recommandation en matière de consommation de protéines pour aider à réduire la graisse abdominale?

Il est recommandé d'augmenter l'apport en protéines dans l'alimentation, en consommant au moins 100 grammes par jour et en se concentrant sur les repas principaux de la journée, afin d'améliorer la satiété, la stabilité de la glycémie et de favoriser la thermogenèse.

Quels sont les avantages de l'exposition au froid sur la composition de la graisse du corps?

L'exposition au froid peut aider à transformer la graisse blanche en graisse beige, qui est plus métaboliquement active, et à stimuler la production de graisse brune, qui brûle la graisse pour fournir de la chaleur et aider à réguler le sucre et la graisse.

Outlines

00:00

🍎 L'importance de la graisse abdominale

Le premier paragraphe aborde la question de la graisse abdominale, expliquant les deux types principaux de graisse: la graisse sous-cutanée et la graisse viscérale (VAT). Cette dernière est particulièrement problématique car elle entoure les organes internes et peut mener à des problèmes de santé tels que le diabète de type 2, la pression artérielle élevée et les maladies cardiovasculaires. Le texte souligne également les causes de l'accumulation de cette graisse, notamment le stress qui augmente les niveaux de cortisol et la résistance à l'insuline, ainsi que l'inflammation chronique qui crée un cycle vicieux avec la graisse et l'insuline.

05:01

🏋️‍♀️ Les stratégies pour réduire la graisse abdominale

Le deuxième paragraphe présente quatre stratégies pour réduire la graisse abdominale sans recourir à une diète. Il insiste sur l'importance de l'exercice, notamment l'entraînement par intervalles d'intensité élevée (HIIT) et la musculation de résistance, pour améliorer la sensibilité à l'insuline et la métabolisation des graisses. Le texte suggère également de marcher après les repas, en particulier le repas du soir, et de se déplacer plus pendant la journée pour augmenter la thermogenèse liée à l'activité non exercice (NEAT).

10:03

🧘‍♂️ Le rôle de la méditation et du sommeil dans la réduction de la graisse

Le troisième paragraphe explore l'impact de la méditation et du sommeil sur la réduction de la graisse abdominale. La méditation est présentée comme un moyen d'entraîner le système nerveux pour mieux gérer le stress, ce qui peut aider à réduire la graisse abdominale. Le sommeil est également crucial, car une nuit de sommeil insuffisante peut augmenter la résistance à l'insuline et les niveaux de ghréline, influençant ainsi la régulation de l'appétit et de la hormone.

15:04

🥚 L'ajout de protéines et l'exposition au froid pour brûler des calories

Le quatrième paragraphe met en évidence l'importance d'augmenter l'apport en protéines dans l'alimentation pour favoriser la combustion de calories et la stabilité de la glycémie. Il suggère également de s'exposer au froid pour transformer la graisse blanche en graisse beige ou brune, qui sont plus actives métaboliquement et contribuent à la régulation de la chaleur corporelle et de la régulation du sucre et des graisses.

Keywords

💡Graisse abdominale

La graisse abdominale est un tissu adipeux qui entoure les organes internes et est associé à une forme de corps pomme. Dans la vidéo, il est expliqué que cette graisse est plus métaboliquement active et peut causer des problèmes de santé tels que le diabète de type 2, la pression artérielle élevée et les maladies cardiovasculaires.

💡Graisse sous-cutanée

La graisse sous-cutanée est celle que l'on peut pincer et qui se trouve juste sous la peau. Elle est souvent présente autour des hanches et des hanches, donnant une forme poire à certaines personnes. Elle est différente de la graisse abdominale viscérale et n'a pas les mêmes impacts métaboliques.

💡Cortisol

Le cortisol est un hormone lié au stress, mentionné dans la vidéo comme un facteur qui peut favoriser le stockage de graisses abdominales. Lorsque les niveaux de cortisol sont élevés, il peut stimuler la décomposition des protéines musculaires, ce qui peut mener à une accumulation de graisses.

💡Insuline

L'insuline est une hormone qui joue un rôle crucial dans la régulation du taux de glycémie. Dans la vidéo, il est indiqué que la résistance à l'insuline peut contribuer à l'accumulation de graisses abdominales, car elle rend le stockage de graisses plus facile et la combustion de graisses plus difficile.

💡Inflammation chronique

L'inflammation chronique est décrite comme un autre facteur clé dans la formation de graisses abdominales. L'inflammation peut rendre le corps moins efficace pour brûler les graisses stockées et favoriser la croissance de nouvelles cellules adipeuses dans la région abdominale.

💡Entraînement d'intensité élevée intermittente (HIIT)

L'entraînement d'intensité élevée intermittente est présenté dans la vidéo comme un excellent moyen de brûler la graisse viscérale. Il implique des périodes d'efforts intenses suivies de périodes de récupération, ce qui crée un déficit calorique important et améliore la sensibilité à l'insuline.

💡Entraînement de force

L'entraînement de force est crucial pour maintenir et construire de la masse musculaire, ce qui est important pour augmenter le taux métabolique de base et améliorer la sensibilité à l'insuline. La vidéo souligne l'importance de faire de tels entraînements pour prévenir la perte musculaire avec l'âge.

💡Marche après les repas

La marche après les repas est recommandée dans la vidéo comme un moyen de favoriser le stockage de sucres dans les muscles plutôt que de les stocker sous forme de graisses. Cela aide à réduire la réponse glycémique après les repas, en particulier le soir lorsque la sensibilité à l'insuline peut être réduite.

💡NEAT (Thermogenèse liée à l'activité non exercice)

Le NEAT fait référence à l'énergie dépensée pour des activités non liées à l'exercice, comme se lever, marcher, ou même se lever de son bureau de temps en temps. Dans la vidéo, il est suggéré que l'augmentation de l'activité quotidienne peut aider à brûler plus de calories et à réduire la graisse abdominale.

💡Méditation

La méditation est présentée comme un outil pour réduire le stress et améliorer la résilience du corps face à la pression. Dans la vidéo, l'auteure partage son expérience personnelle de méditation et comment elle a observé une réduction de poids et de graisse abdominale sans changer son régime ou son niveau d'activité physique.

💡Sommeil

Un sommeil insuffisant peut augmenter la résistance à l'insuline, la glycémie et les niveaux de ghrelin, ce qui peut favoriser l'accumulation de graisses. La vidéo souligne l'importance d'un sommeil de qualité pour la santé et la gestion de la graisse abdominale.

💡Proteine

La consommation de protéines est recommandée dans la vidéo pour augmenter le brûlure de calories, améliorer la satiété et stabiliser la glycémie. Une augmentation de la teneur en protéines dans l'alimentation peut aider à réduire la graisse abdominale en remplaçant d'autres types d'aliments et en favorisant une meilleure thermogenèse.

💡Froid

Exposition au froid est mentionnée dans la vidéo comme un moyen de transformer la graisse blanche en graisse beige, qui est plus métaboliquement active. Le froid peut aider à augmenter la production de graisse brune, qui brûle des graisses pour fournir de la chaleur et aider à réguler le sucre et les graisses.

Highlights

Vous pouvez réduire la graisse abdominale sans suivre un régime.

Il existe deux types de graisse: sous-cutanée et viscérale, la dernière étant plus problématique pour la santé.

La graisse viscérale entoure les organes internes et peut causer des problèmes de santé tels que le diabète de type 2 et les maladies cardiaques.

Le stress augmente les niveaux de cortisol et peut favoriser le stockage de graisse abdominale.

L'insuline et l'inflammation sont d'autres facteurs clés dans l'accumulation de graisse abdominale.

Un DEXA scan peut aider à évaluer la quantité de graisse viscérale et la masse musculaire squelettique.

Mesurer la taille de la taille et la comparer à la hauteur peut aider à surveiller la graisse viscérale.

L'exercice, y compris l'entraînement par intervalles d'intensité élevée et la résistance, est essentiel pour brûler la graisse viscérale.

La marche après les repas, en particulier le repas du soir, peut aider à faire entrer le sucre dans les muscles.

Augmenter la quantité de mouvement tout au long de la journée, comme en marchant ou en étant debout au lieu de s'asseoir, peut augmenter la métabolisme.

La méditation peut aider à réduire le stress et à améliorer la santé abdominale en modifiant la réaction du système nerveux.

Un sommeil insuffisant peut affecter la sensibilité à l'insuline et la régulation de l'appétit.

Augmenter l'apport de protéines peut aider à brûler plus de calories et à stabiliser la glycémie.

Le froid peut aider à transformer la graisse blanche en graisse beige ou brune, qui est plus métaboliquement active.

Des stratégies telles que le bain froid peuvent aider à augmenter la production de graisse brune.

La graisse brune est métaboliquement active et aide à brûler la graisse pour fournir de la chaleur et réguler le sucre et les graisses.

L'ajout de protéines à la diet peut aider à réduire la graisse abdominale en remplaçant d'autres macronutriments et en augmentant la combustion thermique.

Il est important de suivre une alimentation équilibrée et de ne pas sacrifier la masse musculaire lors de la perte de poids.

Transcripts

if you want to lose belly fat guess what

you don't have to go on a diet what

these four strategies I'm sharing can

make a big impact especially if you do

all of them and I'm betting number four

will surprise you but first beyond the

aesthetic part why is belly fat such a

big problem so first of all we've got

Two basic kinds of fat we got

subcutaneous fat you hear that pinch an

edge and then we have this visceral fat

or the vat fat and that's really what

I'm talking about here so visceral

adipose tissue that fat is surrounding

all those internal organs it's deep in

the abdominal category cavity and so

it's like things like the liver the

pancreas the intestines

and so it's accumulating here and that

is what gives you that apple shape now

again subcutaneous you know this stuff

you can pinch it right remember the old

pinch an inch and people have more

subcutaneous they might have like more

around their thighs more around their

hips they're more pear-shaped

but you haven't heard the apple and the

pear in a while now the reason that vat

fat is so bad is because of what it does

to your overall health first of all bad

for your metabolism bad metabolic impact

because visceral adipose tissue is

actually more metabolically active and

it releases more of these inflammatory

cytokines and free fatty acids into the

bloodstream so when this happens these

substances can interfere with insulin

signaling actually promote insulin

resistance and contribute to the

development of a whole bunch of bad

stuff like type 2 diabetes high blood

pressure and cardiovascular disease so I

hope you're thinking I really don't want

the fat and I want to get rid of the bat

fat so what are the things that cause

fat fat well one of them I always used

to say okay if this is bigger this is my

stressed belly because elevated cortisol

levels stress can do a number on fat fat

in fact studies show that excess

cortisol can promote the storage of fat

in the abdominal region here's what goes

on first of all cortisol high stress

stimulates the breakdown of muscle

protein which we never want to have

happen then you've got these amino acids

released then they're converted to Sugar

by the liver then your blood sugar is

elevated which of course triggers an

insulin release then that insulin

release promotes the storage of that

sugar as fat here now cortisol is one

insulin is another driver for fat fat

and insulin resistance can contribute to

that fat in a variety of different ways

first of all the cells become less

responsive to insulin when that happens

what does the body do it produces more

insulin and when you have higher insulin

levels that then promotes fat storage

and especially fat in the abdominal area

when your body starts to become

resistant to insulin it makes it way

harder to burn off stored fat then this

means that your body is going to have

more fat accumulate the other one

besides cortisol all and insulin is

inflammation because chronic

inflammation is another driver of that

fat so when you have ongoing

inflammation in your body and here's a

challenge more fat more inflammation

more inflammation more fat but when you

have more inflammation it's harder for

your body to do a good balance strike a

good balance between storing fat and

breaking it down this can actually cause

more fat cells to grow in your abdominal

area plus inflammation makes it hard for

your body to use stored fat for energy

guess what that means even more fat

accumulating around your waist now when

there's too much inflammation and too

much belly fat it can make it even

harder for your body than use insulin

properly so you can see how this whole

thing becomes a super vicious cycle with

inflammation and insulin resistance keep

adding more fat here so what's happening

we got cortisol we've got insulin and

inflammation as these big players now

what do you do about it so first of all

before you do anything about it you

really want to know know how big of a

problem it is and there's a couple

different ways to look at it the very

very very best way you can do it is to

go get something called a dexa body scan

we used to do these only for bone

mineral density now they have the

software so they can see a couple

different key things on your body they

can see your body fat and everything

else your fat free masks but more

specifically in your body fat they can

see where the fat is and you might go I

know where it is you don't really know

tell you luck the other key thing you're

going to find out here is in your fat

free Mass how much is skeletal muscle

how balanced is that skeletal muscle do

you have enough of that skeletal muscle

because remember if you're losing weight

but you're losing skeletal muscle you're

making yourself worse not better now

there's another piece to that if you're

losing weight without losing your waist

you're also making yourself worse so one

of the simplest tools that you can use

to really help you monitor visceral

adipose tissue it's an easy one it's a

tape measure and what you want to do is

measure your waist and compare it to

your height and you want to make sure

again if you are trying to lose weight

you want to hold on to your muscle or

better yet increase it and lose body fat

okay super duper important so once you

know where it is how much you have next

step is what do you do about it so I'm

going to give you four areas to focus on

besides dieting now here's the thing

okay I'm saying you don't have to diet

but of course if your diet's upgraded

it's going to work way better

so I'm going to give you one thing to

increase in your diet that's going to

help here now spoiler alert these are

going to work best all these strategies

when you do this with an eat protein

first eat by the clock eat by the plate

approach and that's something I've been

talking about in all of my videos

because if you were sitting over here

and you're living on an ultra processed

food diet slugging down a bunch of sodas

there's really only so much that these

interventions can do they'll still do

something but come on help yourself out

eat protein first eat by the plate eat

by the clock okay here we go number one

exercise okay I'm cheating a bit here

because I'm going to talk about four

different things in exercise I'm giving

it the big umbrella first one high

intensity interval training in fact

there are so many studies showing that

high intensity interval training is so

key for burning off visceral adipose

tissue so before I explain how it does

it I'm going to first tell you what high

intensity interval training is so you've

probably heard of zone two or steady

state training that kind of in your fat

burning Zone where you're just able to

carry on a conversation but a little

breathy that's not what this is what

this is let's say that you're used to

going out for a jog steady state what

you want to do instead for high

intensity interval training is go out

move for about three minutes and then go

all out for 10 to 30 seconds up to a

minute but here's the thing don't pace

yourself ideally you want to go as hard

as possible to a point where you go I

cannot do another one like sprinting

I've been sprinting on a self-propelled

treadmill holy smokes so I try to burn

myself out somewhere 30 seconds or less

and then I walk it off until I get my

breath close to back again and then I do

it again and I walk it off and generally

what you'll see is depending on how hard

you're going and how fit you are because

the fitter you are the faster you

recover you might have to do let's say

if you did 30 seconds hard it might take

you a minute to a minute and have to

recover two to three times as long

totally fine fitter you are the faster

you'll recover but the hard harder you

go the longer it'll take two so you

really want to push on this and by the

way here's the thing that you got to

know it doesn't get easier because you

just keep pushing yourself more so you

know I had someone tell me oh my gosh

now I can do that hit cycle four minutes

hard I go that you're not doing it hard

enough because you should really within

30 seconds I cannot do another step and

then you walk it off why am I making you

do this well this is a huge metabolic

cost to your body because it creates

this big auction debt and then you have

to pay back and how do you pay it back

with increased metabolism post exercise

right it's big for improving since

insulin sensitivity because when you're

working at that level you are depleting

the carbohydrate stores in your muscles

when you do that now when you eat carbs

they have a place to go that isn't in

your fat stores yay right and it also

post exercise makes your body better at

breaking down fat so I want you to do

this two to three times a week when

you're not doing this I want you to do

resistance training resistance training

is Mission critical the first place we

start to lose our insulin sensitivity is

in our muscles and if you are not using

your muscles you are losing your muscles

starting at age 40 we lose up to one

percent of our muscle mass a year two to

four percent of our strength and up to

six percent of our power and starts to

double at age 60 and I say not on my

watch so you got to be doing resistance

training that means lifting heavy things

for you how heavy depends how much you

can lift you want to be working to a

point somewhere and by the way it's

pretty broad range but somewhere between

eight repetitions and 30 repetitions

multiple sets but by the time you get

towards the end you should feel like you

have to stop that you're really getting

to your max that you're getting to that

point of failure so I'll go into the gym

three times a week I will do big

compound movements like squats like

push-ups like pull-ups like overhead

presses chest presses deadlifts and I

will get to the point on the last couple

sets where I really feel like I cannot

do another one that's what you want to

get to that is going to help your body

do muscle go into muscle protein

synthesis repair rebuild that activity

is going to more muscle is going to

boost your basal metabolic rate the work

your body has to do after the exercise

is going to improve your metabolic rate

and again you're building muscle that is

your sugar sponge that gives carbs a

place to land and you're improving

insulin sensitivity so three times a

week you're doing resistance training

for big body parts your upper body

pushing your upper body pulling your

your hips and thighs your hinging and my

core if I'm doing those types of things

is involved in everything it's involved

in a squat it's involved in a push-up

right the next one and this is such a

big important one is walking after meals

especially your evening meal when you

tend to be less insulin sensitive this

is going to help Drive Sugar into the

muscles rather than have that Sugar

stored as fat so it's going to lower the

blood sugar response to the meal so if

you can just say you know what I'm going

to do 20 minutes walking after an

evening meal huge bonus the other thing

that I want you to do is just move more

all throughout the day so that really

works into the final part which is

something called neat we tend to look at

this and go okay I've got to get my

workout in my workouts are going to

account for maybe five percent of your

overall calorie burn non-exercise

activity thermogenesis concentrating

we're from five to fifteen percent of

the calories we burn throughout the day

what is this this means you're standing

instead of sitting I got a walking

treadmill put it over I have a standing

desk and then I decide to take it a step

further because my I can stand or sit at

my desk I keep it raised I have a

treadmill underneath so that when I'm

doing conference calls I can get on the

treadmill and walk so that I can just

get more movement in because it's really

easy to just kind of sink in a chair and

not move all day so set your little

alarm on your watch use an aura ring or

an Apple Watch that will just kind of

ping you and go it would be great I

actually had a friend who created this

pavlock that was going to shock you to

get up like every 30 to 60 minutes to do

something to remind you to get up and

move because it matters so that is all

number one I admit it was a little bit

of a cheat because I squeezed four

things in there but it's all under that

umbrella of exercise because that is how

important exercise is and it was number

one for a reason now the next one and

this is Mission critical and I'll share

it with this story so a couple years ago

during the pandemic I started going to

Dr Joe dispenza's meditation Retreats

perfect thing to do during the pandemic

all the other stuff was shut down I'm

like I can finally focus on this and I

made a commitment to do meditation for

six months mainly because I was so

rotten at it and I was like all right

I'm just going to give this a give this

a go and see what happens do a little

experiment and what I likened it to is

taking my nervous system to the gym and

the reality is you would never go to the

gym for a week and go I'm done right

that's it check it off and that's what

you know when I went to the first

Meditation Retreat I'm like cool I'm

gonna do this it'll be a week I'm done I

realize as I got into this I go this is

not oh I need to really actually do this

and I really was bad at it to be

completely honest I went with a group of

friends they're all like out there I am

sitting there like in my head the whole

time so I committed to it I went to his

week-long event in April I went again in

in June I went again in September by

September I was like you can't really

tell if you're doing it right or not but

I was like I think I feel better and my

team was like you know we've been

tracking you since you've been starting

this meditation and we don't definitely

notice the difference keep going but one

thing that happened and I had the

opportunity to sit with Dr Joe in

September now April May June July August

so this was not even totally six months

yet it was right around that that Mark

but I was now committed but this funny

thing happened I lost five pounds now I

don't change things like I eat the same

exercise today my track stuff you know

sleeping the same blah blah blah and I

was sitting at dinner with Dr John I go

so funny I lost five pounds he goes yeah

it's the new thing diet Dr Joe says hey

you got to become nobody nowhere no

thing but the reality was my body

finally got got out of flight and fight

now if you're in flight or fight mode

all the time your body is breaking down

muscle you already heard what can happen

that Sugar's going up right and I always

had this little bit of belly fat and I

was like what the heck come on right and

boom gone no it's gone because I went

and did a dexa so I could see it so

remember you gotta help your body be

more resilient and hit trainings One Way

train your sympathetic nervous system to

handle stress better but meditation

fabulous and I will tell you when I went

to Dr Joan I'm like okay oh my gosh I'm

so busy how am I gonna fit 20 to 30 to

45 minutes of meditation into my already

totally slam day and what I've

discovered is that I am way more

productive when I do this so I actually

gain time back now the other thing and

I'm completely like adamant about this

is sleep I actually do not know how to

help you build muscle burn fat if you're

not sleeping well just one poor night of

sleep and you are more insulin resistant

your gray Lynn is higher your hunger

career and always say it's not for

salmon and Brussels sprouts let's be

real because we know that poor sleep is

going to affect your appetite regulation

your hormone regulation it messes up

everything so I really group stress and

sleep together because it's all what do

we need to do for your nervous system

right so your nervous system can relax

and your blood sugar can be stable in

fact one of the things I used to do when

I saw people one-on-one is I'd always

check their fasting blood sugar because

I knew that if our diet was dialed in

everything looked good in terms of

triglycerides and fasting blood sugar

and hemoglobin anyone see insulin and

triglycerides but their fasting blood

sugar was elevated it was a stress

response so I don't know how to fix this

if you're not addressing stress I hope I

made that clear enough next one this is

a little diet one however it's not

really a diet cause I'm telling you to

add okay I want you to add protein

increase protein into your diet super

duper important in fact I have a protein

calculator that you can check out that

will tell you exactly how much you need

based on your age your sex your activity

level your goals Etc but basically what

I have people do is point seven to one

gram per pound of Target body weight

that's 0.7 to 1 gram per pound of Target

body weight where do you want to be now

why am I having people do this well we

know that when you increase your protein

it's more thermic Burns more calories

right 20 to 30 percent more than fat 10

to 20 more than carbs you're more

satiated not hungry and your blood sugar

is more stable so super duper important

in fact there's just some great research

multiple studies showing that if you

increase your protein and by the way

this silly standard American diet the

standard awful diet has protein at

somewhere at the 10 to 12 percent range

which is an obesogenic diet okay when

you've got higher carbs higher fat low

protein that is a recipe for fat gain

especially around your waist when you

elevate your calories from protein up to

20 to 25 percent studies show that you

lose weight because you kick out some of

the other food and you've got a more

thermic food that you just put in its

place so my minimum for for an adult for

someone you know really adult 16 plus is

100 grams minimum a day and 30 grams per

meal minimum especially focusing on what

I call your bumper meals that first

first meal of the day and the last meal

of the day and what you need to do to

really ensure that you're getting what

you need is track it that makes all the

difference in fact I am one of those

people yes I track it and I travel with

the food scale and we were just added Dr

Joe dispenza event and they had a buffet

so I was just able to make sure I got

exactly what I needed easy final one I

have a love hate relationship here but

boy it can make a difference and that is

getting cold I live in Florida I used to

live in Southern California I do not

like being cold to me cold as if it's

under 70 degrees in fact it's funny here

in Florida because it gets down to 65

and people literally have their down

puffy jackets on and mittens it's just

ridiculous and I'm one of them yeah do

not like being cold however I do cold

baths I have a I have actually gotten a

cold plunge now you don't have to buy a

cold plunge you can actually do this

with a cold shower so if you're already

going hey I don't have to do it I don't

have a nice bath yes you do here's why

you want want to do it cold can help you

beige your white fat it can help you

make more Brown fat why on Earth do I

want to have more Brown fat and it turns

out that one of the keys to being a

really good fat burner is the kind of

fat you have so you have different kinds

of fat you have white fat that's what

most of the fat is large fat right and

too much white fats very unhealthy

because it's very inflammatory right

leads to obesity insulin resistance

heart disease blah blah blah now the

other type of fat are beige and brown

fats Brown fats are smaller and they

have a lot of mitochondria in them

that's why they have that color the

reason that we want to have brown fats

is these Brown fats are very

metabolically active they burn fat to

provide Heat

and also to help support sugar and fat

regulation so these Brown fats are what

help you shiver and babies have a lot of

these Brown fats that's what helps keeps

them warm now it turns out that you can

beige your white fat and when you do

that you produce these very

metabolically active thermogenic fat

cells you turn them into good fat cells

and I actually created a whole video

talking about how you can Brown your fat

cells and all of these strategic ways

that you can Brown your body fat like a

marshmallow over an open flame okay well

that's a little weird fish oil and how

you can flavor your meals and how red

wine and chocolate may be of service so

check out the next video

foreign

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