the fastest way to kill your belly fat for women over the last decade I've undergone many Transformations five to be exact of my own going through a bulking phase and a cutting phase to become a professional natural bodybuilder I did that this year as a medical doctor and during this time I've had the privilege of coaching both men and women recently my mom 59 years young lost over 30 lbs with these five simple steps my mother-in-law lost over 20 lb 53 years young who have seen incredible transformation with clients like Sandra she dropped 50b hi
Kimberly and even Dr Ruth was able to lose her baby weight by addressing these five simple steps this video is primarily for the ladies but guys this applies to you too watch it to educate your wife your daughter or the woman in your life let's kick it off step number one is what I call the tracking hack I'm putting this first because fundamentally data collection is so much more important for women compared to men and you may be asking why one you may be having your usual menstrual cycle and when you have the science and
the data at your fingertips it allows you to move much more quickly it's like using Google Maps or ways and you're being told exactly when to take a right turn and when to take a left and this is going to give you the shortest route and the fastest route to your goal women often Overlook tracking or are tracking the wrong metrics you'll get discouraged you'll take too many detours and you won't stick to the plan so why is this important number one is the menstrual cycle and for those who don't know menstrual comes from the
Latin word month reflecting this 28 day cycle that women experience from puberty until menopause it's a sequence of events that occur in the body as It prepares for the possibility of pregnancy it's 28 days all right according to research papers and it's highly variable women are all different it can be as short as 21 as high as 35 days this cycle it's important to remember that all females are different when we're talking about hormonal changes in timings but this part is important the menstrual cycle is separated into two phases the follicular phase and the ludal
phase and this is why it's so important for the case of Simplicity for this video we're just going to focus on the hormone estrogen when it comes to this 28 day cycle and as you can see it peaks in the second week of the follicular phase and this is why it's extremely important to know this let explain these are estrogen's benefits it helps the body efficiently use glucose for energy it improves your overall energy levels and reduces the likelihood of storing excess glucose as fat it improves your insulin sensitivity it enhances the body's response to
insulin it helps stabilize blood sugar levels and preventing spikes and crashes in energy it will reduce your hunger and Cravings higher estrogen levels reduce the desire for fatty and sugary Foods it helps maintaining a balanced diet and avoiding unnecessary snacking it will also reduce your fat storage estrogen reduces the tendency to store fat especially in the lower body and abdomen it will also increase a thing called your amk estrogen boost levels of amk activated protein kinase and this will promote fat burning and enhancing your overall fat loss estrogen increases the production of this good cholesterol
it also helps in terms of reducing cardiovascular risk and it will also lower the risk of heart attack and strokes it will reduce radical inflammation and radical damage it will also boost muscle growth and Recovery now that you know how estrogen benefits you and we understand the menstrual cycle now we can understand how to lose fat quickly using estrogen as the centerpiece again there's many more hormones but we know that estrogen is at the lowest level in the ludal phase that 14th day to the 28th day roughly so all those benefits that I just listed
they basically go away or they're not functioning as well in the second half so you need to know these five steps that I'm going to share with you so that you can lose the fat quickly what I also have to add is we have to take into consideration per menopause and menopause so you may be asking okay Mike what is per menopause it's also known as the menopause transition now this is the woman's ovaries gradually starts to to produce less estrogen again the big player here and this per menopause will last until menopause the point
where the OV stop releasing its eggs and estrogen is at its lowest and it typically starts in a woman's 40s but it can begin as early as a woman's mid-30s and you may be saying okay do I have paropa or not so these are some of the symptoms irregular periods your cycle can be longer or shorter than usual you may notice your flow is heavier or lighter Maybe maybe you're having some symptoms of hot flushes maybe night sweats breasts may be a bit tender your mood is swinging a bit more maybe you're feeling fatigued my
mother-in-law was feeling a lot of this she was having difficulty sleeping this was causing weight gain her hair thinning anxiety or depression is something you can feel as well but it may be just some of these symptoms it can be all of them but this is why tracking is so important and these are the exact tools we want to be using so the best way to track your progress is to use combination of tools mhm namely body measurement okay so you're using a tape measurement exactly second is using physique photos Okay and third the scale
okay so making a conclusion out of the three every week is what gives you a more clear conclusion on what has happened to your body you know we want to know we want to see the scale going down which we completely understand it's nice to see that number go down what I was trying to tell her is that that you know this process isn't necessarily about weight loss because we're not just trying to lose weight we're not trying to lose muscle mass we are specifically trying to in her case was trying to lose fat um
taking her from week one to week 10 as I said small difference on the scale however we did a dexa scan to start the change in the dexa scan it was one of the best results I've ever seen in the dexa scan um you know we dropped about 7% body fat we put on muscle mass everywhere her pictures changed she lost visceral fat um so super super important changes with these four tracking metrics these are the best you will make smart informed decisions that will save you from months and months of detour and the giving
up moments and waking up and feeling discouraged and also just moving through pain Step number two I call the nutrition hack abs are made in the kitchen this statement stands the test of time and I'm going to tell you exactly what to eat and how to eat it and when to eat it and this will help you lose your belly fat as a woman so much faster men you can apply the same but watch this video Until the End cuz I'm going to give you a meal plan and I'm going to give you a training
plan to follow as a woman so let's first talk about when to eat the first thing I want to do for women is the concept that I created called Progressive fasting this balloon here represents your stomach and the fluid inside is the calories consuming on an empty stomach right this is what your stomach looks like that's 2.5 flu ounces on the complete opposite Spectrum this this is about 35 flu ounces and this is your stomach full here is what I call Progressive fasting and it just shows the volume of stomach depending on how many hours
you've been fasting we start off with a classic 1212 I want you to do this in week one just fast for 12 hours and eat within a 12-hour window period and you can see that the size already from eating with a full stomach to only eating for 12 hours is already considerably less and just doing this can help you establish a caloric deficit for certainty you want to track everything but this is the simplest mechanical way is just setting yourself a rule with restricting your eating through time now moving forward in this balloon here the
water has been filled for 10 seconds so it's 14 hours of fasting and a 10hour eating window then into the third week I want you to do the classic 168 fast for 16 hours and eat within an 8h hour window period after that you guessed it fast for 18 hours and eat in a 6-h hour window period and then I do this I fast for 20 hours and eat in a 4-Hour window period and when you do this system here the progressive fasting you establish a deeper deficit listen to what Dr Zeno has to say
about why fasting is so important I absolutely love fasting I do it myself and why it's really really important for menopausal women or per menopausal women even is when you get to that stage your estrogen level declines and that means your insulin sensitivity is affected so so with fasting you can actually increase your insulin sensitivity so that's why I love to always Implement that with my women Clan who are menopausal the nutrition side of things your body will digest carbohydrates a lot easier um so if you are eating a more carbohydrate Rich diet it's a
lot easier to feel like you're getting through it and utilize that for energy when you're estrogen's high whereas it becomes the opposite sort of when we get into that luteal phase as estrogen levels decline and the progesterone levels increase then we sort of getting the the decrease in GI motility you're feeling a little bit more bloated it's harder to eat like those High cob meals and before I tell you what foods to eat it's important to understand how your body reacts to these Foods Research indicates that estrogen will reduce your hunger it will increase leptin
production a hormone that helps with weight loss by curbing appetite enhancing exercise motivation and boosting metabolism in mood think of leptin as your body's internal coach motivating you to stay active and eat less however as estrogen levels drop after ovulation into that ludal Phase 2 weeks after that coach goes quiet leading to increased hunger and craving estrogen also boosts serotonin and dopamine which help control appetite when estrogen levels full these hunger controlling chemicals drop too making you crave carbs much more like you're seeking these Comfort foods during a tough time additionally progesterone rises in the
ludal phase further increasing your hunger and reducing insulin sensitivity and this will lead to mood swings and energy dips imagine progesterone as this Mischief maker that's happening in the ludal phase disrupting your body's balance hence high estrogen levels during the follicular phase promote fat burning while low estrogen levels in the ludal phase increases cravings and fat storage see what Dr Zeno has to say about when to start your diet should we should they start a day one of menes or should they start right in the middle at ovulation yeah I think late follicular phase so
second week of their menal cycle is the best time to start just because yeah that's when estrogen starts like to increase and that's when like testosterone is also slightly trying like starting to increase so yeah I would say second week is the best time to start so how to use this to lose fat fast so start the diet in the follicular phase right the week of your period Dr Zeno says start at week two but I would say day three day four day five of bleeding any time in this range why you'll have low appetite
you're probably bloated and experiencing cramps you're usually not as hungry right and for the first two weeks of your menstrual cycle it will be smooth sailing right you can also schedule your cheat meals or restaurant outings during your follicular phase when you're less likely to overeat or turn a cheat meal into cheat days or cheat week and in your ludal phase right of course be more meticulous with your meal planning you'll likely want to overeat and the meal plan can help you stay on track keep healthy foods stocked make sure your fridge and Pantry has
nutritious Foods prepare meals in advance maybe do a barbecue weigh in weigh your ingredient Foods weigh in meal plan ahead of time especially if you're thinking of you know eating outside of your house and maybe also plan a diet break eat at maintenance during the late ludal phase that week of your PMs and if you ladies are finding this information valuable I have so much more woman- based content I'm going to share leave the video the like that's all I ask also if you're a lady and you've been struggling to lose weight the weight has
been coming up actually and no matter what you do no matter what training plan you follow the weight isn't falling off I highly recommend booking a call with us to be able to work with myself Dr Zeno and Coach Max it's the first link in the description of this video the ladies we work with are typically 35 years of age and older and you're maybe dealing with some of these symptoms that I mentioned you finally want to be able to lose your belly fat improve your brain fog improve your sleep and we can guide you
through that entire process through a unique proprietary mechanism I created called the DNA sequence we help men and women lose the belly fat for good and be in better shape permanently if that's you go into the description of this video and fill out the application to work with myself and my team of doctors we are a premium product but we do guarantee results and if you've been on the fence now is the time we do have a few spots available for Black Friday on a special offer just mention it to my team when you're speaking
to them and we'll take you through the process now let me tell you exactly what proteins and fats you should be eating to lose your belly fat quickly I would say make sure you eat 1 gram of protein per pound of water weight just to make sure we are having the proper recovery and um build the muscle consider increasing your protein intake during the ludal phase to manage those Cravings plan for healthier options to satisfy specific Cravings so if you have a sweet tooth add more fruits if you want something more salty some healthy nuts
but make sure you monitor the amount and I also want you to recognize your individual dietary needs all right and what you're craving so these are the fats and the proteins I highly recommend adding olive oil extra virgin olive oil is a great fat Source right and how it can help you is with your heart health it's rich in monosaturated fats and antioxidants which can help lower cholesterol and protect your heart health it also has anti-inflammatory properties right but monitor the amount of fats that you use in your food track the fats because it's so
easy to overeat I also want you to add more fish and seafood into your diet fatty fish like salmon mackerel sardines and other seafoods are great for women right because they have the omega-3 fatty acids this will help with your weight loss it will help with the inflammation it will help with your mood and it's also rich in protein which is important for muscle maintenance and overall health I highly recommend chicken and turkey as another source of protein right and the benefits for women going through menopause is that it can help maintain and repair muscle
tissue it has B vitamins it helps with your energy metabolism and your neurofunction and some Dairy choices lowfat yogurt cheese milk um are amazing ones or any plant-based Alternatives like almond milk or soy and why these are amazing is that it's amazing for calcium we need this listen to what Dr Zeno has to say about calcium and vitamin D and that's important for your bone health also have a look at what Dr Zeno has to say about probiotics and fermented dairy products like yogurt very menopausal or menopausal woman I would say is vitamin D3 okay
with K2 okay uh just because of the risk of osteoporos as they're at that stage and for calcium I would just say it's better to have them through food than to be taken through supplements there are a lot of controversial researches when it comes to cisum supplementation as they might lead to um kidney stones um so yeah two most important thing we want to focus on is to make sure we're getting enough vitamin D3 and enough calcium so for the calcium I would say um it should be taken through food and for vitamin D3 mainly
the Sun and if you're not living in a very sunny country I would say you need to supplement it with vitamin D3 and K2 and also just a bonus adding herbs and spices into your food like basil oregano thyme turmeric they're amazing antioxidants they reduce oxidative stress and they can help with symptoms like joint pain carb practice Yeah so if a client is above 45 I normally especially if they're like overweight I would normally assume they might be pre-diabetic and they might have hyper lipidemia so what I do is I like to include food that
have me low to medium uh glycemic index those are the food that uh causes the least amount of insulin spike in your body for example replacing things like having white rides every day with having sweet potatoes on most of the days uh having uh corn flakes in the morning with having oats in the morning so that's substitution right yeah okay so exactly so picking the even the right fruits with lower GI the right type of bread the right type of rice uh that's on the side of carbohydrate so what is glycemic index or GI it's
a scale that measures how quickly carbohydrate foods are broken down and glucose released into your blood and raising your blood sugar levels and the foods are ranked from zero to 100 and the numbers causing spikes in blood sugar so why is this important controlling your glycemic index or your GI of your fops can help you maintain stable energy levels it will help you with fat loss and it will improve your overall health so high GI foods cause rapid sugar spikes which can lead to energy crashes and increase fat storage right so what happens is too
much sugar in your blood your body's like okay store it just put it as fat on the other hand low GI Foods release the energy slowly the glucose slowly it will keep you Fuller for longer it will stabilize your mood and appetite okay so let's break it down with a few examples so a high gii food is like white bread french fries watermelon and these usually rank between 70 to 100 these foods should be consumed in moderation if your goal is weight loss or maintaining your blood sugar medium GI foods are examples like whole grain
breads bananas brown rice and they fall between 50 to 70 and these are amazing for fueling your workouts or part of a balanced meal plan and then the low GI foods like dark chocolate 70% cocoa berries right blueberries raspberries are between that 10 to 30 these are powerhouses for long-term satiety and better sugar control and then you have the ultra low GI foods like vegetables hummus mushrooms they rank between 0 and 10 and these should be Staples in your diet to build a sustainable nutrition plan focus on incorporating more low to medium GI foods like
Dr Zeno said step number three training hack simply think of your muscle like this the more muscle you have the bigger engine size you have and you'll be able to go quicker and faster my ladies who had muscle and focused on building muscle lost their belly fat so much more quickly because muscle burns more calories at rest something that I always like to allude to is men generally have more muscle tissue than than women um muscle burns more calories than than fat so the more muscle tissue you have the more calories you're going to be
burning first 2 3 days of your menal cycle is when you have very very low energy probably some pain and a heavy flow so that isn't the best time to be doing anything high intensity and then we have the second and third week these are the best time to be pushing yourself okay because the estrogen starts peing mhm and on the 14th day which is like the final day of the second week is where your testosterone is peing again this is the best time for you to be pushing the weight at the gym for you
even to be doing like a one rep max to put on weight and challenge yourself the fourth week the start of the fourth week is not that bad but after that the estrogen level starts going down again yeah so that's when you prepare yourself for another month what apps do you use Dr Z to track um cycle do you know Co you're a Tracker mine is called You're is this period tracker which one do you recommend um my partner uses an app called Stardust which is quite nice cuz she can share it with me so
I I know sort of what's what's going on yeah cool it's called Stardust Stardust yeah great great app okay the ones I've read is flow FL o flow yeah and the second one is q q you're right first protocol resistance train resistance training is the exactly um second protocol I would say increase your activity simply just by Counting steps especially with women who are postmenopausal so um there's an increased activity in something called your osteoblast basically it it leads to more brittle bones it breaks down your bone a little bit more so um it does
put a lot of women at increased risk of fractures and one of the the the most common ones um in females who are postmenopausal is something called a neck of FEMA fracture so the neck of your FEMA fractures and that's because of Falls pretty much always being consistent with your resistance training not only is going to help strengthen your joints keep your bones um and regulate your osteoblast activity um it's also going to be improving balance improving propriate reception what's the path of training like how what should they focus on I would definitely be recommending
3 days minimum for women who are postmenopausal or going through menopause or you know just before menopause per menopausal um at minimum 3 days weightlifting if we can get in weightlifting that's awesome here is a workout plan for yourself step number four is the moving hack what I want all of you ladies to do right now it doesn't matter what age you are pop open your phone and see what your phone says in terms of your overall activity and will tell you how many steps you're doing and that will give you and an understanding of
what your Baseline has been and let's say you're at 6,000 just set the small objective of 8,000 initially and we find that our clients who actually really adopt this as a lifestyle and sustain this new body is 15,000 steps is getting that under the dash treadmill Dr Z I know you're big I'm I'm big on going to walk outside but I always just say under the DH treadmill just so we can scrap the excuses I don't want to hear it but walking outside getting that vitamin D vitamin D especially important to um prevent that osteoporosis
you can be dealing with so getting Sun walking will add fuel to the fire it will keep your insulin low because your glucose is going to be used up cuz you're walking all the time and it will keep your blood glucose even lower especially as your estrogen fluctuates right we know when your estrogen is low your body isn't as sensitive to glucose but cuz you're walking your body will use up more of that glucose more efficiently so walking is one of those things you can do more especially in that ludal phase right to speed up
fat loss so you don't have that second part of your strategy hurting you with our woman like Trish we're doing a Step Challenge right now and she's beating me she's doing 15,000 plus steps and that's what I consider the golden zone for fat burning for women in my experience with the clients that I see so if you're a beginner open up your health app check where you are you might see on average you've done 6,000 over the last week add 2,000 more steps and that will increase your steps more again 15,000 is the golden Zone
but work your way up step number five is the recovery hack quality sleep chronic sleep deprivation can lead to a lower metabolic rate sleep duration and quality should be considered important especially with these modifiable risk factors and improving your metabolism extensive evidence demonstrates that short sleep duration and poor Sleep Quality are associated and decrease your insulin sensitivity impairs lipid metabolism it disrupts the regulation of your hunger and your satiety it will lead to weight gain it will lead to obesity there is evidence that sleep disruption will also increase your fat composition in your body and
increase visceral fat so we need 7 hours of sleep minimum and work your way up my mom was at like 5 hours and a half we got her to 6 hours and the first thing we did was the 10321 method so I stopped her having coffee at 12:00 cuz she would sleep at 10: p.m. so 10 hours before bed I stopped her coffee which was 12:00 that was disrupting her sleep and making her Wake Up 3 hours before bed no more food you imagine you're you are trying to go to sleep but your body's breaking
down all the food you put in there so 3 hours allows your entire body to be more rested 2 hours before bed and my mom was doing this she was drinking the juices she was drinking the calorie full drinks she was waking up to go to the toilet multiple times so we got rid of that habit by stopping 2 hours before bed no liquids and if you must just sip then 1 hour before bed this was so important my mom is on Netflix she's on social media those dopamine hits and the blue lights stopped her
from sleeping so 1 hour before bed no more blue light exposure or wear the blue light blocking glasses but do both and then finally for women that's so much more important for guys you can get away with a little bit more but cortisol stress is so important so practices that you can do to improve your stress levels is Yoga so maybe sign up to a few yoga classes go on more walks with especially without your phone go on walks outside meditation apps like calm apps like head space are amazing it's a 10minute daily investment and
this is one of the first things we need to train your nervous system so calming down and bringing your cortisol level is like decreasing this wall to your goals you don't have to jump over this thing every day you just speed through and you'll see how fast your weight comes down so meditating and sleeping more will improve your fat loss levels but let me know in the comments section down below ladies for you who have lost your belly fat let me know let the ladies know is this information true and factual do you would disagree
cuz I know if they hear it from me but they see it from you too we're not even Associated they'll be more likely encouraged to do these things so comment down below your journey and if these five steps helped you lose your belly fat and leave the video the like if you want to work with myself and my team fill out the application you'll get a link to book a Cole and you'll speak to myself or one of my teammates and I'll see you guys in the next one cheers
