Do This First Thing In The Morning To Lose Stubborn Fat In 1 Week | Ben Azadi

Summary

This video presents a four-step protocol to accelerate fat loss, focusing on morning routines. It starts with drinking organic green tea or coffee, enriched with MCT oil for enhanced metabolism. Cold exposure, such as cold showers or cryotherapy, stimulates brown fat and boosts energy. Following that, a 30-minute fasted cardio session helps burn fat efficiently. The final step involves fasting until lunchtime to maximize fat burning and stimulate autophagy, a process that repairs cells. Together, these steps enhance fat loss, increase energy, and improve overall health.

Takeaways

• 🍵 Drink green tea in the morning to kickstart fat loss due to its high catechin content, which aids in fat oxidation and energy expenditure.
• ☕️ If green tea doesn't agree with you, opt for coffee rich in chlorogenic acid (CGA), which stimulates the body to burn fatty acids for fuel.
• 🥄 Add a tablespoon of caprylic acid, an MCT oil, to your morning beverage for its metabolism-boosting and mitochondrial uncoupling benefits.
• ❄️ Expose yourself to cold temperatures, such as a cold shower, to stimulate brown fat tissue which burns calories and aids in metabolism and fat loss.
• 🏃‍♂️ Perform 30 minutes of cardio on an empty stomach after the first three steps to tap into body fat for energy and enhance fat burning.
• 🕗 Fast until lunchtime to lower insulin levels, promote autophagy, reduce inflammation, and increase human growth hormone, all of which support fat loss.
• 🥩 Break your fast with a high-protein, high-fat meal to stimulate protein synthesis and muscle building, aiming for at least 40g of animal-based protein.
• 🥗 For the rest of the day, focus on protein and healthy fats at meals, and if you consume carbs, do so towards the end of the meal to support continued fat burning.
• 🧊 Cold exposure should be done in the morning for better metabolic benefits, with sessions gradually increasing from 30 seconds to 3-4 minutes over time.
• 🔗 Combining these steps creates a synergistic effect that not only burns fat but also improves overall health markers like blood pressure and cholesterol levels.

Q & A

What is the primary benefit of drinking green tea for fat loss?

Green tea contains a high amount of EGCG (epigallocatechin gallate), which has been shown in studies to help with fat oxidation and energy expenditure, particularly when combined with caffeine. It targets stubborn fat, especially belly fat.

What are the potential benefits of consuming caprylic acid with green tea?

Caprylic acid, an MCT (medium-chain triglyceride), offers benefits for metabolism and mitochondrial uncoupling, which can increase metabolism and help with fat loss. It also mitigates free radicals produced during energy production.

Why is cold exposure recommended as part of the fat-burning protocol?

Cold exposure stimulates brown adipose tissue, which burns calories to generate heat, aiding in metabolism and fat loss. It also triggers the release of epinephrine and norepinephrine, which can enhance mood, metabolism, and provide pain relief.

How long should the cold exposure last to maximize benefits?

The goal is to accumulate 11 total minutes per week of cold exposure. Beginners should start with 30 seconds or less and gradually increase to 3 to 4 minutes per session.

Why is it suggested to do cardio before eating in the morning?

Doing cardio in a fasted state puts the body in a fat-burning state, allowing it to tap into body fat for energy instead of the calories from a meal. This approach is more effective for fat loss.

What is the significance of the timing of cold exposure in relation to the circadian rhythm?

Cold exposure in the morning is more effective due to the circadian rhythm. It induces higher thermogenesis in men and better lipid metabolism in women in the morning compared to the evening.

What is the role of autophagy in the context of this fat-burning routine?

Autophagy is a process where the body cleans out damaged cells and mitochondria for energy. This routine is designed to activate autophagy, which helps lower inflammation and improve overall health.

How does the four-step protocol affect insulin levels?

By continuing to fast after the initial steps, insulin levels are lowered, which is beneficial for fat burning as insulin is the hormone that signals fat storage.

What is the recommended meal composition for lunch after completing the four-step routine?

It is recommended to break the fast with a high-protein, high-fat meal to stimulate protein synthesis and muscle building. Aim for at least 40 grams of animal-based protein.

Can the benefits of this protocol be achieved with plant-based protein instead of animal-based protein?

While plant-based protein can be used, it is not as complete as animal-based protein in terms of amino acid profile, which is important for protein synthesis and muscle building.