Transcription
You could be eating clean but still storing deadly visceral fat. And most people are with this 14-day protocol. It melts fat around your organs without stepping a foot in a gym. It's simple, backed by science, and totally overlooked. If the scale hasn't budged, this is the metabolic switch your body is begging for.
You see, most people think visceral fat only comes from junk food or lack of exercise. But you could still be eating healthy, counting calories, and even working out, and still storing fat around your liver, pancreas, and organs. They call it tophi, thin on the outside, fat on the inside. I live this, although I showed on the outside, I was also obese on the inside, inflamed, depressed, and pre-diabetic. And my doctor told me the same thing you probably heard. Hey, just eat less, move more. Calories in versus calories out.
Today, I'm giving you the solution. I applied this on myself and thousands of people. It's a 14-day protocol that I've seen create incredible results. See, this protocol masters three things. In order for you to burn visceral fat, these three things must be accomplished.
Number one, we need to lower insulin. Visceral fat is very insulin dependent. High insulin means your body cannot burn it.
Number two, we need to drop inflammation, especially in the liver. An inflamed liver blocks boflow, which essentially means you block fat burning.
And number three, we need to turn your batteries back on, your mitochondria, and teach them to burn fat, not sugar.
So, let's go over your 14-day visceral fat melting system. Here's the complete protocol step by step. I'm so excited for you to do this. This protocol is built on four metabolic levers.
Lever one, a daily insulin reset window.
Lever two, strategic foods that help unclog your liver.
Lever three, nitric oxide and lymphatic activation.
and lever four nighttime cortisol control rituals.
Okay, let's get into your 14-day protocol right now. Let's discuss week one, days one through days 7. This week is all about setting the foundation, reducing insulin, and unclogging your liver.
So, day one, these are your action steps. Four easy things to do starting day one. Okay, the first thing is to eat all of your meals within a 12-hour window. Nothing outside of that. So, for example, you're only going to eat between 7:00 a.m. and 7:00 p.m. Nothing outside of that.
The second tip here is that with your meals, you want to start with eating the protein and the fiber and the fat before your carbohydrates. So, for example, if you have a meal that has um a piece of steak or a piece of fish with rice or sweet potatoes and maybe broccoli, you eat the carbs last. The sweet potato, the rice is last. You have the steak, the fish, the broccoli first, the carbohydrates last.
You also want to take apple cider vinegar. This is your third step here that you start on day one. 1 tspoon of apple cider vinegar in 10 ounces of water 10 minutes before your biggest meal of the day, which for most people is dinner. And then a 10-minute walk after that biggest meal of the day. That's all you're doing on day one. These four simple things that you do on day one, this alone reduces insulin and lowers visceral fat in those first 24 hours. Okay.
Day two, you're going to keep doing the steps that you did in day one, but now you're going to add this. You're going to remove your top three insulin spiking foods. This is going to be seed oils, which include corn oil, canola oil, cottonseed oil, rape seed oil, sunflower oil, soybean oil, safflower oil, rice brand oil, grape seed oil. You're going to remove all these vegetable oils. You're going to remove snacking. Okay? So, within that 12-h hour eating window, let's say 7:00 a.m. to 7:00 p.m., you just have three meals: breakfast, lunch, and dinner. You're going to remove snacking in between those meals. No snacking. You're going to remove fruit juices and fruit smoothies. These are all silent insulin killers. So, that's your day two. That's it. Very simple.
Let's move on to day three. Day three, we're going to do something to support your liver. This is called the liver flush cup. You're going to drink this 15 minutes after waking up to unclog your liver so it could start detoxifying your body and burning fat. I don't know if you knew this, but your liver is the most important fat loss organ in your body. So, drink this 15 minutes after waking up. 8 ounces of water, room temperature or warm if you prefer. One tablespoon of lemon or just simply squeeze half a lemon. A pinch of sea salt. Half a teaspoon of ginger. And then 1 tspoon of high polyphenol extra virgin olive oil. It's got to be legit olive oil. Unfortunately, most of the olive oil out there is not. The one I use is from the Freshpressed Olive Oil Club, you can get a free bottle. When you go to benazadi.com/olive oil, go check that out.
So, what happens is the the bitterness of this drink, the polyphenol richch olive oil stimulates bile release by your liver. What does that mean? Bile is something that your liver produces. It's a green substance that helps with detoxification. It helps you break down fat. It's very, very important. So, this flushes liver stagnation. It unclogs your liver and accelerates visceral fat metabolism. So, that's the only thing you're adding on day three. You're going to keep doing the previous day two steps. You're going to add in this drink 15 minutes after waking up. Easy peasy.
Day four, you'll keep doing what I just shared those first three days, and you'll add this simple thing on day four. Early timerestricted feeding. Simply put, you're going to stop eating at least 3 hours before bed, ideally 5 hours before bed. This lowers nighttime insulin. It lowers cortisol. helps you get deep fat burning sleep where visceral fat is being used for fuel overnight. So, if you go to bed at 11:00 p.m. at the very latest, your last bite of food should be 8:00 p.m. But even better if it's at 6:00 p.m. with a 5hour buffer. So, that is your day four action step.
Now, let's move on to day five. On day five, you'll continue doing what you just implemented, but now you're going to add in a nitric oxide activation before meals. Do this routine before your biggest meal of the day. You're going to do 20 air squats, or if you are sedentary and have some injuries, you could just sit down at a chair and stand up 20 times. You're going to do 20 arm raises like this if you're watching on YouTube. 20 chest presses where you're just up against a wall pressing off that wall. And then 20 shoulder swings just like this if you're watching on YouTube. Swings forward, 10 forward, 10 backwards. When you do this before your biggest meal of the day, it boosts nitric oxide, which opens up your blood vessels, very important for fat loss and healing. It helps with blood flow and better glucose control.
Let's move on to day six. Day six, we're going to focus on protein. It's going to be what we call a protein forward day. You are going to consume one gram of protein per pound of your ideal body weight. What does that mean? That means if you're watching or listening to this right now and you have you're overweight, but your your goal weight, let's say you weigh 215 pounds, but your goal weight, your ideal body weight is let's say 60 lbs. Then you will consume 160 g of protein starting on day six. How do you track that? Free apps out there. There's My Fitness Pal. I personally use Chronometer. You can get that for free over at chronometer.com/ ketoamp. Protein helps with satiety. It helps with a better insulin response. and it helps preserve lean muscle, which is very important to help with insulin sensitivity. So, that's all you're adding on day six.
Now, let's move on to day seven. You're a weekend. Congratulations. You've done it. Built some momentum. Here's what you're going to do. Starting on day seven, you're going to do a mini 20our fast. This empties liver glycogen and shifts you into full fat burning mode. You could still have coffee, that drink we outlined earlier in the morning during your fasting window, but no food. So, a 20-hour mini fast means on day 7, you're only going to have a 4-hour eating window. That could be between like 12:00 and 400 p.m. 2 p.m. and 6:00 p.m. You'll have one or two meals protein focused, as I mentioned, in that 4-hour window, but you will fast outside of that window with the exception of that morning drink we discussed. Coffee, tea, that's fine. Okay.
By by day seven, after you finish a week here, we got another week to go, you're going to notice more energy, more fat loss, less joint pain, more mental clarity and focus. But we now need to shift into week number two here. This is where we're going to target visceral fat and we're going to rebuild those battery packs within your cells called the mitochondria. This is the week where you really start to crush and melt fat.
On day eight, you're going to shorten your eating window to 10 hours. Okay, that 20-hour fast, 4-hour eating window, that was just for day seven. But moving forward now, starting on day eight, you have a 10-hour eating window. So, that might be you start eating at 7:00 a.m., you're done eating at 5:00 p.m. as an example, or 10:00 a.m. to 8:00 p.m. or 9:00 a.m. to 7:00 p.m. Whatever works for your schedule, but make sure you're not eating at least 3 hours before bed. Just by doing this, insulin stays lower for longer. So, we're condensing your eating window from 12 hours most of the days during week 1 to now 10 hours.
On day nine, you're going to add this fat loss coffee. So, you could choose to replace that morning drink we discussed earlier in the week or last week, or you could add this to the mix. It's your choice. But you want to get an organic high quality coffee because I don't know if you knew this, but high quality coffee that's a medium roast contains a high amount of something called CGA, chlorogenic acid. And studies show the more CGA a coffee has, the more fat you burn, the more energy you have, and the more it heals your liver and actually lowers bad cholesterol markers. So, I personally use purity coffee. They have a medium roast that's organic, mold-free, contamination free. It's incredible. If you go to purity coffee.com/benazati, you can get 20% off your coffee. You add that olive oil to the coffee. It actually tastes pretty good. I just had some this morning. The one tspoon of that highquality olive oil, like the Fresh Press olive oil club, the one that I love. You can get a free bottle over at um benazadi.com/olive oil. And we'll drop links for everything down below. So, a tablespoon of olive oil, tablespoon of grass-fed butter, and a pinch of sea salt blended or mixed in that coffee. Tastes delicious. And this is going to be something you want to have in the morning, of course. So, this is why it works. The olive oil activates something called par alpha. Okay. All you need to know is that it activates fat burning. It also enhances insulin sensitivity. It lowers inflammation and it acts like ompic like a GLP-1 agonist ompic but naturally without the side effects. and it helps your body produce anti-inflammatory ketones which fuel your brain so you feel like a rock star. So that's it for day nine. Drink that fat burning coffee.
On day 10, we're going to add foods for liver decongestion. We're going to add bitter rich foods. So choose one of these to consume with one of your meals on day 10. All of these items, any of these items help to stimulate healthy bile production and heal your liver to help you burn fat. So, arugula, dandelion greens, radikia or artichokes. Any one of those or all of those is going to support boflow and visceral fat mobilization. Very simple to do. Add that on day 10.
Day 11, we're going to do something called the meal math portion trick. So, half of your plate is going to be protein and colorful vegetables, non-starchy vegetables. The other half is going to be healthy fats and if you choose carbohydrates, whole food carbohydrates. But remember, you will have any carb at the end of the meal. You'll have the protein, the non-starchy, colorful vegetables, and the fat first, the carbs last. This balances glucose and stabilizes insulin. So, I'll give you an example of a plate. So, half of the plate would be like 8 ounces or 10 ounces of a piece of steak or salmon or chicken with skin with um broccoli, Brussels sprouts, cauliflower. The other half will be, let's say, half an avocado with white rice or sweet potato. That's an example of like half the plate being protein and colorful vegetables, the other half being fat and whole food carbohydrates.
Day 12, we're going to regenerate and build healthy energy factories, mitochondria. So, you could do this at nighttime with a reboot. 1 hour before bed, you're going to take 200 to 400 milligrams of a magnesium supplement, a high quality magnesium supplement. I use either upgraded formulas, upgraded mag, or by optimizers, mag breakthrough. I'll drop links and coupon codes for both. You're going to put on blue light blocking glasses to mitigate artificial light, lower cortisol, produce melatonin. I use the one from Viva Rays, and I have a link in a coupon code from them if you want to choose them. And then you're going to do 10 deep belly breaths before bed through your nose, which activates your parasympathetic nervous system, which is going to help with rest and digest. All this lowers cortisol and helps you burn visceral fat.
Day 13, you're going to throw in a 24-hour fast. Look, you can do it. Just fast without food for 24 hours. So, if you're done eating the previous day at 6 p.m., you're going to fast until the next day at 6 p.m. You could have that morning cup of coffee, that fat burning coffee that I mentioned, but no food. Coffee, tea, electrolytes are fine. No food for 24 hours. This lowers insulin, pulls fat from your organs. It targets visceral fat, and activates a cellular cleanup process called autophagy. There's so many benefits. I personally do a 24-hour fast at least once a week. Now, if this feels too difficult for you, then go for a 16-hour fast on this day.
Day 14. Congratulations. You made it through the whole protocol. 14 days. I'm so proud of you. This is going to be your carb refuel and gut reset. So, for dinner, you're going to have whole food carbohydrates, either sweet potato, fruit, squash, or white rice. You're going to have one tablespoon of that high quality olive oil that I mentioned, lemon and sea salt, and then go for a 10-minute walk after the meal. This boosts metabolic flexibility and restores something called leptin sensitivity. It prevents you from stalling, hitting a plateau, or breaks a plateau. It's a perfect finish to your 14-day protocol. So, it's a higher carb meal, last meal of the day on day 14, but from whole food carbohydrates.
Here's what you're going to notice throughout the 14 days. The first three days, insulin's going to drop, liver inflammation decreases, boflow increases, water weight drops, so you can lose about 5 lbs in those first three days, and cravings reduce. Days four through 7, more fat burning, gut motility improves, so any digestive issues you're dealing with, you'll see an improvement, get better sleep, and your morning blood sugar levels are improved. By day 14, you're going to be burning visceral fat, liver fat decreases, blood sugar stabilizes, hormones are rebalanced, and your energy levels skyrocket. That's the protocol.
Now, I'm going to address the questions you submitted on this topic to give you more clarity and and action steps on this protocol. Before I do, I want to give you another free valuable resource that you want to apply and use after you've done these 14 days. Look, if you've been busting your butt and you're still not losing fat, your body isn't broken, your insulin is. I created a free 7-day protocol that shows you how to drop one pound of fat per day without counting a single calorie, starving yourself, or killing yourself with cardio. You'll learn the exact fasting schedule, food swaps, and fat burning tricks to finally unlock your stored fat naturally. This is the blueprint for metabolic health, not another gimmick. Click the first link in the description box below or scan the QR code on the screen with your phone for those watching on YouTube to get it right now. Don't wait for New Year's. Your reset starts today.
Now, let's get to your questions. Can I repeat this protocol, this 14-day protocol back toback for a month or longer? You can, but you might want to do this for 14 days and then grab that how to lose one pound of fat PDF and do that right after this protocol. Either one works.
Can I still do this protocol if I'm already keto, carnivore, or low carb? You can. Now, if you're carnivore, you could still do it. You just won't do that high carb day with the carbohydrates I mentioned earlier. But there's a way to modify it for any of those dietary approaches, keto, carnivore, or low carb.
How much olive oil is too much? Can I add more than what you recommend? You know, if you're looking to burn fat, which I think you are cuz you're watching or listening to this lesson, I wouldn't do more than two tablespoons of the high quality olive oil per day.
What happens if I can't drink coffee? Is there a substitute for the fat loss coffee? Yes. instead of the coffee. Um, get yourself organic green tea that's microlastic free like peak tea or elixir tea. I'll put links for those down below. Just add the other ingredients to the tea.
Can I drink alcohol during these 14 days? And how badly does it slow the results? It's going to slow your results significantly. Alcohol is a poison. Your liver has to metabolize it. It kills brain cells. And look, if you're looking to get the most results at least in these 14 days, you probably want to eliminate alcohol altogether. Because once you consume alcohol, your liver, your metabolism needs to prioritize getting rid of that toxin, the alcohol, and it prioritizes that over fat loss, ketone production, detoxification. So it will significantly slow your results. So for 14 days, you can do it. No alcohol. You got this.
That's the protocol. If you choose to do it, I want you to come back to the YouTube video after 14 days and share your results. I read all the comments and I can't wait to see your results. Maybe you want to do this with somebody you know. Share this video with them. Text it to them. Post it on social media and says, "Hey," and say, "Hey, do you want to do this protocol with me? Let's start Monday." Thank you so much for watching. Thank you for listening. I'll see you in the next lesson. And by the way, speaking of coffee, I figured out a method that helps your coffee burn fat three times faster and it fixes things like insulin resistance. Here's a clip from a recent video outlining this. And click the video on the screen and I'll see you in that next lesson. your body will start burning fat faster, [music] even without changing anything else. What's crazy is that your morning cup of coffee might just very well be the reason why you feel stuck. First, you need to understand this. There is a relationship with your morning cup of coffee in two key hormones that allow you to either burn fat.