Transcription
Dr Mindy here and on this video we're
going to talk about the topic that so
many of you I know are trying to change
and that is belly fat I get it I get it
I get it and on this video I'm gonna
show you three things that you probably
haven't heard yet on how you can move
the needle on burning that belly fat and
burn it fast
so if you are new to my channel I just
want to say welcome I'm a woman on a
mission to get the whole world
metabolically healthy so I am super
happy you're here hit the Subscribe
button and the notification Bell and
dive on in I got a whole world of
fasting here for you to learn and I'm
really excited that you're here but on
this video we're going after belly fat
so let's dive in Pioneer and be faster a
long fast one day your blood sugar going
up and down We're In It Together
okay the first thing and I'm gonna teach
this to you like I teach my Academy
members when I'm walking through a
principal is I want you to understand
what belly fat is because it's really
interesting we could look at ourselves
in the mirror and we could say okay well
I don't like my arm fat I don't like my
face fat like certain parts of our body
we don't like but what we don't realize
is that all fat is not the same
so in different parts of the body the
the depositing of fat on different parts
of the body gives you an indication as
to what is going on hormonally within
your system
so with the belly fat which is such a
common thing for so many of us to want
to get rid of there is really one
hormone that we want to address and that
is cortisol
we've talked a lot about in fasting
about insulin definitely that is a big
hormone that a lot of us are trying to
change leptin that is your fat burning
hormone a lot of you have asked me
questions about that but what I before I
go into these three things I really want
you to remember that cortisol and belly
fat those go hand in hand so as your
belly is growing it's not always diet
related it can also be stress related so
let me give you three tips you can do
tip number one is that we have to use
cortisol otherwise we will store
cortisol so cortisol the hormone
cortisol naturally gets produced in our
body and it Peaks about two hours after
we wake up
and when cortisol Peaks what your body
wants you to do to be able to use
cortisol is move
so when we know that the height of
cortisol should be two hours after we
get up then we should be moving two
hours after we get up and if you're not
moving two hours after you get up then
what's happening is that is going to get
stored in your belly so I I know we all
have different schedules and it's not
always possible for you to work out two
hours after you get up but if there was
one time I would recommend that you work
out especially if you're going after
that belly fat it's going to be early in
the morning a couple hours after you get
up
the second time that you're going to
want to use to look at using cortisol
not storing cortisol is after a
stressful event
so outside of the natural cortisol
production like the morning when
cortisol comes on the scene let's say in
the afternoon when you've had a really
stressful event what cortisol wants you
to do is move it wants you to use that
think of it like an energizing hormone
that comes in and it's like the Tiger's
coming after you go and it wants you to
use it and move with it so if I'm
sitting at my desk at three o'clock in
the afternoon and I just had a stressful
meeting at work and then I continue to
sit another four to five hours after
that that cortisol that came in during
that stress is going to go right to my
belly so one way that we can go after
belly fat and one way we can prevent
belly fat from getting worse is by every
time there is something majorly
stressful for you that you get up and
you walk it might even be you get up and
walk to the bathroom it doesn't doesn't
have to be a long walk but you want to
get moving so that cortisol doesn't get
stored I I've shared this story a lot
that during the pandemic I was like
walking my neighborhood three four five
times a day every time I had an
overwhelming stressful thought I would
just get out and walk out in my
neighborhood so that I could use that
cortisol not store it so remember
cortisol wants you to move when cortisol
comes on the scene we gotta move or it's
going to be stored in your belly fat on
the other flip side of that I want to
for those of you that are trying to set
up a better lifestyle for yourself I
want to encourage you to front load your
day this is a concept that I just added
to a new chapter that's going in the
menopause reset it'll come out in June
it's gonna it's gonna be relaunched in
June with a whole new chapter on sleep
and I talked about front loading your
day and this is the way I like to make
the front load my day is more I do my
workouts in the morning I have my
morning meditation and morning time
where I get my mind centered and then
most of my meetings are happening
between about eight and four and then I
like to be done at four so that I can
start to wind down in the back half of
the day this is primarily how we were
designed and I get that we like all
don't have Lifestyles that we can do
that with but even if you can be
conscious of that your cortisol wants
you to front load your day so you can
move with it we the more we get the
stressful things earlier in the day the
less the stress cortisol stress hormone
is going to be stored later on in the
day so the timing of how you use this
cortisol is really pivotal so that's my
my first tip for you okay second tip and
I think you all know I love this one
I've done a couple of videos on it I
wrote about it in the fat and fast like
a girl and it is the power of the 36
hour fast this is specifically belly fat
so I quoted a research study in fast
like a girl and it was a 30-day study
where they looked at people fasting 36
hours on and 12 hours off and they did
they repeated that for 30 days 36 hours
on 12 hours off and what they found at
the end of that day or at the end of
that month was that the prime location
that the people in that study lost
weight was the belly
so we've got to sometimes lean into the
longer fasts as much as I know that we I
like the shorter fast as much as I want
to give you all variation that you can
step into and decide what fits for you
if you're specifically going after belly
fat I highly highly highly recommend you
throw some 36 hour fast in to your your
fasting lifestyle and it's really up to
you how many how often you do it I've
seen people in our Academy do it once a
week and really change the circumference
of their waist I have other people that
I've worked with that do it once a month
just to make sure that the belly fat
doesn't accumulate on their on their on
their waist and then I have other people
that do it once a year so it's how
aggressive do you want to be now always
I hope you all know that I'm always an
advocate a fan of you being sensible
about this so I know we have some
overachievers out there and you're going
to want to like Fast 36 hours like all
the time and I'm I want to encourage you
that once a week is probably good even
though the study was 36 hours 12 hours
of eating you could try to reproduce
that but I want to set you up for
long-term success one of my favorite
quotes that I heard recently is that the
best diet for you is the one you could
stick with long term
so I'm going to say the same thing with
your fasting Lifestyle the best fasting
lengths are for you are ones that you
can do long term and 36 hours done for a
month followed by 12 hours of eating is
not that was great for the study but I
know that's not sustainable long term so
once a week once a month depends on how
aggressive you want to be but always be
safe please always be safe
and then the third one and this is
really interesting because I haven't
really talked about this a lot on this
channel and I'm you're going to hear me
talk more and more about it but what we
have to know when it comes to burning
fat is that there are two different
types of fat so think about that for a
moment this is very much like metabolic
switching we have two different Energy
Systems so the two types of fat are
white fat and brown fat white fat tends
to be that stubborn fat that is very
hard to burn it's also the fat that's
going to kill you so it's the visceral
fat it's the fat around the organs it's
the fat around the belly that is white
fat and the more we try to diet and go
after the white fat though the more it's
like banging your head against a wall it
gets really frustrating
so what we know from science thank you
science that we know that fasting turns
white fat into Brown fat
now brown fat is much easier to burn so
where you want to mobilize that fat we
want to get it so that you have more
Brown fat so all the different fasting
rates will be more accessible for
burning and and turning into ketones
white fat doesn't turn into ketones as
easily Brown fat does
so when I dove into the research on this
topic what I found was that there wasn't
any magic length to turn white fat into
Brown fat but just the continual
behavior of fasting of intermittent
fasting of all the different six lengths
of fast that I talk about
um in fast like a girl just the habit of
building a fasting lifestyle where you
are fasting most days you're not fasting
some days you're experimenting with the
long longer fast this is what our Primal
ancestors did and this is what were
genetically made to do so and in the
action of your fasting lifestyle and
varying your fasts you're going to turn
white fat into Brown fat and now your
workouts are gonna burn that fat easier
the next longer fast you go on is going
to burn that fat easier so it's like
you're taking the storage of fat and
you're making it more accessible so keep
building yourself a fasting lifestyle if
you're new to my channel I have a whole
bunch of videos on that women I gave you
a whole book on this fast I can grow has
a whole book that you can learn how to
build a fasting lifestyle around your
hormones the other thing and I'm going
to give this as a bonus I'm going to
tell you it's not my favorite activity
but a lot of you are doing it and I want
to explain why it's so good for belly
fat and that is make is doing cold
plunges so cold plunges the science is
there that cold plunges turn white fat
to Brown fat so if you really wanted to
put all these Concepts together that I
just spoke of you would work out two
hours after you get up in the morning
you would move you get up and walk
around after stressful events you would
front load your day you would go
periodically do a 36 hour fast and then
you just keep building yourself a
fasting lifestyle and then throw throw a
few cold plunges in there every once
while that's going to get a belly flat
belly fat I promise you so I hope that
helps please put in the comments if
you've done any of that so that I love
reading your comments and what has
worked for you I love seeing you your
weight loss results so please put in the
comments how much weight you've lost
fasting it's so freaking fun for me to
see how much weight you all have lost
and if you want to learn more about what
I just explained this is what we do in
my reset Academy is we show The Art of
fasting we teach you how to customize it
for you so I hope this video opened your
mind to belly fat and I hope when you
look in the mirror you don't just keep
villainizing it and telling yourself
horrible things please don't tell
yourself horrible things there's a
reason your body accumulated fat it is
to save your life and once you
understand that it becomes much easier
to undo so let me know if that helps and
as always from the bottom of my heart
keep fasting and I hope that really
changes your life appreciate you