Transcription
I was eating clean, fasting, even working out. But my belly fat wouldn't budge. Not an inch, not a pound. And I learned the hard way. Visceral fat isn't stubborn. It's protective. If your body still sees stress, it will hold on to that fat like your life depends on it. Because it does.
In this lesson, I'll show you why cortisol is the real fat storage switch and exactly how to turn it off so your belly fat finally starts shrinking in the next 30 days. Look, visceral fat is not about calories. It's not even about laziness, willpower, or even about carbohydrates. Visceral fat is hormonally driven fat tightly linked to cortisol, insulin, inflammation, poor sleep, and a toxic load. Your body stores this fat around your organs, the visceral fat, when it feels unsafe. So, this 30-day protocol isn't about forcing fat loss. It's about removing the signals that block it.
So, here's the first step in your 30-day protocol. That's going to be to control insulin first. You have over 600 hormones in your body, but only one of them is the primary driver for fat storage, and that hormone is insulin. Now, insulin works with cortisol. Yes, cortisol raises insulin. So, here's what you're going to want to do. We got to drive down insulin. And you do this with a strategic daily intermittent fasting schedule. You're going to eat all of your meals, your calories between 8:00 a.m. and 2:00 p.m. That's a 6-hour eating window. You'll have 2 or three meals. Then, you're going to fast between 2:00 p.m. and 8:00 a.m. the next day. That is an 18-hour fast. This works because every hour in that fast, you lower insulin, you deplete your sugar reserves, you unlock fat burning, and you start pulling fat from your organs. This turns on your fat burning hormones, reduces evening cortisol, and improves deep fat burning sleep. You see, by cutting off your eating window at 2 p.m., you give yourself hours of digestion before sleep. This allows your body to produce growth hormone and melatonin, so you get deep stages of fat burning sleep. You burn more visceral fat during deep sleep than working out in the gym.
So, you're going to follow this 186 schedule, eating most of your calories between 8 a.m. and 2 p.m., if not all of your calories in that window. But, you're also going to add in a 24-hour fast once per week. So, let's say Tuesday to Saturday, you eat between 8:00 a.m. and 2:00 p.m. Sunday, you're done eating at 2:00 p.m. and then you fast until Monday at 2:00 p.m. You go for 24 hours without food. You see, this mimics an ancestral stress, a positive stress without chronic cortisol elevation. During that 24-hour fast, every hour, you lower insulin. You completely deplete your sugar reserves, which forces your body to tap into fat for fuel. Your body produces ketones, you complete digestion, and you turn on a process, it's really beneficial, called autophagy. Autophagy is this cellular cleaning process. Think of it as Pac-Man going within your cells, looking for cells that are inflamed, not burning fat, not producing energy, eating those cells, fixing them, then creating healthier cells, healthier mitochondria, these little battery packs. And the healthier your mitochondria, the more energy you produce, the more calories you burn, and the better you feel. Not to mention this, there's a huge surge in human growth hormone at the 24-hour mark of this fast. Human growth hormone is one of the most important fat burning hormones, anti-aging hormones, and muscle preserving hormones. People pay a lot of money each month to have human growth hormone injected into them because it works so well. However, there are side effects when you get it injected because your body stops producing as much because you're getting it from an outside source. Well, studies show one 24-hour water fast will raise human growth hormone up to 2,000% in men and up to,300% in women. You achieve this during that weekly 24-hour fast.
The second step in your protocol is when you're eating to remove cortisol spiking foods. These are inflammatory foods that pack fat around your organs. You see, visceral fat is fueled by inflammatory signals. So, you want to remove the following foods for the next 30 days. Remove all wheat and grains, sugar and fruit juice, even green juices. You want to remove all seed oils. These are called vegetable oils. Canola oil called rape seed oil in the UK. cottonseed oil, corn oil, sunflower oil, soybean oil, safflower oil, rice brand oil, grape seed oil, and also remove fish oil, which is pro-inflammatory. I know this is different than what you've been taught, but it is pro-inflammatory. You also want to remove artificial sweeteners like sucralose and aspartame, and no alcohol for those 30 days. Everything I just listed has a direct impact on cortisol and insulin and inflammation. So, you want to replace those foods with animal protein, beef, chicken, eggs with the yolk. You want to replace the bad fats with stable anti-inflammatory fats like butter, ghee, beef tallow, duck fat, coconut oil, olive oil, avocado oil. You want to incorporate low glycemic, low toxin vegetables like broccoli, Brussels sprouts, arugula, asparagus. And you want to replace the artificial sweeteners with monk fruit, stevia, xylitol, arythril. There's one more thing you might want to do here as well. You might want to swap out pasteurized cow dairy with either unpasteurized cow dairy that's from an A2 cow. This is called raw dairy, or even better, sheep and goat dairy, which actually helps you produce ketones and burn fat. Making this swap for 30 days repairs the cell membranes. It lowers inflammation, allowing your fat burning hormones to get into your cells and tell your cells to produce energy and burn fat.
Now, before we move on to step number three here, I want to give you a powerful free resource. Look, this is important. If your belly fat hasn't budged in months, even though you've been doing everything right, it's not your fault. You've been lied to. The real problem, visceral fat, insulin resistance, metabolic dysfunction, and no one shown you how to fix it until now. I put together this free 7-day guide that flips your fat burning switch on with zero calorie counting, zero guesswork, and meals so simple it feels like you're cheating. You want to have these meals during your 30-day protocol here. This is your body's reset button. If you're sick of starting over, click the first link in the description box below or scan the QR code on the screen to take back control. This isn't just a diet. This is the last one you'll ever need.
Now, let's get to step three. fix nitric oxide and blood flow. You see, visceral fat is metabolically locked when circulation is poor. Nitric oxide, which is a molecule all of your cells produce, improves blood flow, enhances fat burning, lowers inflammation, and improves insulin sensitivity. So, here are some daily actions to do during these 30 days to increase blood flow by increasing nitric oxide. First one is nostril breathing, nose breathing. Throughout the day, if you're not speaking or exercising, be aware and breathe through your nose versus your mouth. At night, when you're sleeping, you want to mouth tape. I recommend mouth taping, which forces you to breathe through your nose versus your mouth. I use a company called Somnifix. I'll drop a link for them down below. You want to make sure you're not using antiseptic mouthwash like Listerine or Scope or any mouthwash that says kills 99.9% of bacteria. They're right. It does, but it kills the good bacteria, turns food into nitric oxide, and it depletes nitric oxide. It raises your blood pressure, and for men, it could actually lead to erectile dysfunction. So, no antiseptic mouthwash for at least 30 days. And then you want to get 8 to 10,000 steps per day, which helps with fat loss and nitric oxide. And if you can do sprinting each week, sprinting is great for fat loss, pulling fat out of your organs, the visceral fat, and raising nitric oxide. And it doesn't have to be a lot of sprinting. Just a 20 second all-out sprint, 90 second recovery, three total rounds. That's one full workout. Do that just twice a week for the next 30 days. All of this lowers resting cortisol and restores metabolic signaling.
Okay. Step number four in your protocol. We want to increase deep sleep, which is the cortisol off switch. Poor sleep equals high cortisol equals visceral fat storage. So, your goal is to get 90 minutes of deep delta sleep every single night. Here's how you're going to do that. Your bedroom should be cold. Studies show the thermostat should be set to 65 to 67° F for deep fat burning sleep. You want to make sure you're not eating no food at least 3 hours before bed. And with the fasting schedule I gave you, that covers it. And beyond that, you want to consider mouth taping, wearing a sleep mask, taking high quality magnesium before bed, about 400 mg of magnesium glycinate. And here is an optional thing you can do. Banana tea. This is like nature's Nyquila. I got this from my friend and colleague, Dr. Michael Bruce, who's America's sleep doctor. Banana tea does not break a fast, by the way. And here's how you make it. You grab a whole banana, organic, with the peel, cut off the ends, then cut the banana in half. Put it into a pot of water. Let it boil until the peel turns brown, slightly brown. Pour that banana tea, the water, the liquid, into a cup. Discard the banana or freeze it and just drink the banana tea. See, the peel of the banana has more micronutrients like potassium and magnesium than the banana itself. And it calms the mind, calms the body, lowers cortisol, helps you get fat burning, deep sleep. Studies show that people who sleep 8 and 1/2 hours or more burn 400 calories more per day than those who sleep less than 6 hours per night. How do you track your sleep? Well, you could use something like an Aura ring I have on right here, an Apple Watch, a Fitbit, a Whoop Bam. There's several devices that shows you exactly how much deep sleep you're getting. And your goal is to get 90 minutes, an hour and a half of deep sleep every night to get enough of this fat burning effect.
Step five in your protocol, minerals to release stored fat. Look, visceral fat stores toxins. Your body does this as a survival mechanism. I've said this before and I'm going to say it again. The number one priority for your human body is survival. And your body will take toxins that enter your body through the food supply, water supply, heck, just the air that you breathe, and it stores it in your fat cells. Because the solution to pollution is dilution. And if minerals are low, the body won't release the fat. it'll hold on to it because it'll hold on to those toxins. So, every day you want to consume high quality salt, magnesium at night, which we spoke about already, and maybe even incorporate bone broth and eggs to offer choline support. You see, this allows the liver to safely process released fat and toxins.
Step six in your protocol, we kind of touched upon this, but I want to dive into it a little bit more. Walking, not cardio, running, or jogging, but actually walking. If you're in the habit of doing running, jogging, or highintensity cardio like Orange Theory, that actually can increase cortisol if overdone. Not a big fan of it. Instead, walk every single day. And if you can go for a 30 minute walk after your biggest meal of the day to reduce that post prenal blood sugar and insulin spike, which gets you into a fat burning state shortly after you finish that meal. See, walking lowers cortisol, improves insulin sensitivity, and targets visceral fat. Aim to get 8 to 10,000 total steps per day.
Step number seven, and this is an important part, so good job making it to this part of the lesson. The final cortisol switch are your thoughts. Your thoughts create biochemical signals. Psychiatrists estimate that you have about 60,000 thoughts every single day. And they also determined that 90% of those thoughts are the same thoughts from yesterday. And 85% of those thoughts are negative thoughts. Stinking thinking. And if your thinking is stinking, your health is shrinking. So negative thoughts spike cortisol. This is not woo woo. Dr. Bruce Lipton, worldrenowned cell biologist, has proven that a single thought is a frequency that has the ability to communicate directly with your DNA. And if it's an angry thought, hateful thought, resentful thought, bitter thought, the signal sent right to your DNA nucleus tells your DNA produce inflammation, produce cortisol in the adrenal glands. Not good. But if it's a healthy thought, loving thought, grateful thought, abundant thought, same signal sent. Now you lower cortisol, lower inflammation, and your body is healing itself. This is super cool because if you have 60,000 thoughts a day, which you do, you have 60,000 opportunities to put your body in a low cortisol, anti-inflammatory state every single day with your thoughts. The fastest way to shift here is to get vitamin G, which is gratitude. Feel gratitude. Every morning, I want you to think about what you're grateful for. I want you to write it down right before bed. I want you to think about what you're grateful for. I want you to write it down. And I also want you to change your identity with an affirmation. Write this affirmation down. Read it every day out loud in your head as many times as possible throughout these 30 days. Here's the affirmation. I'm so happy and grateful now that my body feels safe. Fat loss is effortless. The perfect health I seek is now seeking me. I remove any blockages between us. This, my friend, is vitamin G. And it changes your hormones instantly.
So, are you up for the challenge? You do this for 30 days. You will kill cortisol. You will lower insulin. You'll restore signaling, improve sleep, create safety, and pull fat from your organs. You create an environment where visceral fat has no job anymore. And that visceral fat is really dangerous. It applies pressure to your heart, your kidneys, your pancreas, your precious organs, and over time leads to a cascade of metabolic diseases.
Allow me to get to the questions you submitted on this topic to give you more clarity on your 30-day protocol. Is it actually possible to get to zero visceral fat or is that just a figure of speech or is it clickbait? H, it's possible and that is the goal. You want 0% visceral fat. You want all your fat to be subcutaneous. It is possible. Even if you have a high percentage, it can happen and you could get some great momentum following this 30day plan.
How do I know if my belly fat is actually visceral fat or subcutaneous fat? Well, I'll give you some signs to pay attention to and then I'll share with you how to test to know for sure. So, if you have any of these symptoms happening, these signs, chances are you've got a lot of visceral fat. The first sign is going to be skin tags on your body, typically around your neck, eyelids, and back. That's a sign of insulin resistance and visceral fat. Second sign to pay attention to is brown patches around your neck and armpit area. Again, a sign of insulin resistance and visceral fat. The third sign is 20 pounds or more of extra fat around your belly. The fourth sign is you feel sluggish after eating your meals. And the fifth sign is that you have to eat every two to three hours to maintain your energy. If you skip a meal, you feel awful. Another sign of insulin resistance and visceral fat. Now, how can you actually test? There's a couple of great ways to test. You can get a DEXA scan done. You have to find a facility that has a DEXA scan and it'll tell you exactly how much visceral fat you have. There's also an MRI that you can get done that's a full body scan, which is actually the best thing you can do because you can see a visual um appearance of any visceral fat on that scan. Both require for you to go to a clinic to get it done. It's not required to follow this protocol. You might want to just pay attention to those symptoms I gave you and see how that reduces over the next 30 days.
Real quick, don't skip this because if you're struggling with your health, this could change everything. If your belly won't budge, if your energy crashes, or if you feel inflamed no matter what you try, this is your reset. I built the 14-day belly fat burning plan to give you a clear step-by-step system that melts fat, boosts energy, and gets your body working for you again. Here's exactly what you get inside the guide. A dayby-day road map, no guesswork. Week one builds your foundation and detoxifies your body. Week two ignites fat burning and lowers inflammation. You also get a nutrition playbook, what to eat, when to eat, and what to stop eating that's keeping you inflamed. You also get a fat burning workouts pack, short, effective sessions you could do at home designed to target stubborn belly fat and keep you moving. In this guide, you also get a habits reset module, sleep hacks, stress killer routines, cravings control, because belly fat isn't just about calories. You also get some bonus tools, tracking sheets, quick reference cheat sheets, and meal prep templates so nothing slows you down. You can click the second link in the description box below or scan the QR code on the screen and start right now. Oh, and it's not just theory. People are seeing amazing results. John Miller applied this information and he dropped 44.4 lb in just the first 30 days. Gail Pigeon applied this information and she dropped over 120 lbs and she regained her health back. Look, working one-on-one, this system goes for over $100. But right now, you'll get it for just one payment of $17. Since I want you to get started right away, that's less than takeout, and it could change your entire health trajectory. Click the second link in the description box below or scan the QR code on the screen to get instant access. Don't hope your body changes, make a change. Let's go.
Can women follow this exact 30-day protocol, or should it be adjusted for hormone cycles or menopause? You know this protocol is only 30 days. So I think all men and women could follow this for 30 days. Once you go beyond that, women who have a menstrual cycle definitely will have to customize this. And that's where something like uh my book Metabolic Freedom could give you some ideas on how to do that. You can get this over at metabolicfreedombook.com with a free metabolism course.
How long does it usually take before visceral fat starts shrinking? Days, weeks, or months? Definitely not days. You your body fat could reduce. Your total weight could reduce in days, but your visceral fat at least 30 days and maybe even longer depending on how much visceral fat you have.
What if I can't eat between 8:00 a.m. and 2 p.m. because of my work schedule, family schedule, is there another option? Look, I I understand having your last meal at 2 p.m. for a lot of people sounds very difficult to do. Uh, if you could do that for some days, great. On the other days, at least you want to give yourself no food for at least 5 hours before bed. That should be the rule of thumb for the next 30 days. no food at least 5 hours before bed. So, if you go to bed at 11:00 p.m., kitchen should be closed by 6:00 p.m.
Can I still drink coffee during the fasting window without spiking cortisol or insulin? Yes, as long as it's a clean, organic coffee.
Is walking really enough to burn visceral fat, or do I need to eventually do intense workouts? Walking is enough. Adding in the sprinting is a great idea. Eventually, you could add in some strength training. Ju I just want you to know usually when it comes to burning visceral fat, less is usually more.
What happens after the 30 days? How do I maintain results without rebounding or spiking cortisol? Again, I recommend you get my book, Metabolic Freedom, and then follow the 30-day plan in this book. You could get the book with an entire course on the metabolism for free over at metabolicfreedombook.com. That's the protocol. Follow it. Come back in 30 days and let me know how it goes for you. and maybe share this episode with a friend and say, "Hey, let's do this together." You know, accountability is the glue that ties your goals to your results. So, find an accountability partner and I can't wait to read your comments and see your amazing results. Thank you so much for watching. Thank you so much for listening. And if you love this lesson, you might want to add this into the mix. You want to take five grams of this, one scoop every day, and it could actually enhance your results with the protocol you just learned. I just outlined exactly what this is. I took a scoop of it every day and it made a huge difference with my belly fat and my energy levels. Here's a clip from that video. Then click the video on the screen and I'll see you in the next lesson. Look, the supplement industry has lied to [music] you. Most powders promising fat burning, inflammation support, or muscle building are either underdosed, contaminated, or straight up fairy dust blends. your inflammatory markers like CRP, TNF alpha and I