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
