Do this First Thing In The Morning To Burn Stubborn Fat in 1 Week | Dr. Mindy Pelz

okay on this video and podcast depending on where you're listening or watching this I really am excited to go through a morning habit that's going to help you burn stubborn fat which is a nemesis of so many people so and this is a really easy one I've done a lot of videos a lot of podcas inter rviews trying to give you all different ideas on how you lose weight and this one is one we can all do [Music] now before I go into the tool I want to talk about this concept of a toolbox this

is really important because what we often do especially when it comes to weight loss is we often just do whatever we see on socials we do what a friend did to lose weight we I call it shiny object syndrome where we see an easy path to lose weight and we go and do that and then we fail at it or it doesn't work for us and then we think it's something wrong with us I want you to think larger than that I want you to think from this lens of you've got to create a weight

loss toolbox and you have to know how to pull out the different tools so this one that I'm this video I'm doing right here is going to be one of the tools in the weight loss toolbx and some of you this is going to be the thing this is going to be it and it's going to be unlock that stubborn fat and some of you you're going to need to build some more tools if this is a confusing concept for you go watch the video I did or the interview I did on the diary of

the CEO the second one I did with st Bartlett I literally at the end I pull out a toolbox and I show him how we all can create these tool boxes depending on what Our intention is for our health okay so with this mind here's a tool you're going to put in your weight loss tool boox so first we got to make sure you know that weight loss is not a calorie in calorie out situation weight loss is a hormonal issue it is a challenge with two hormones in particular insulin and cortisol so if we

want to be able to lose weight permanently we have to put our hormonal lens glasses on we got to look at this through the hormonal map and there is a foundational idea around hormones that does not get enough credit you will be in hormonal disarray and dysfunction if you are low in vitamin D vitamin D is massively important to be able to make hormones to be able to regulate hormones it is one of the most important markers on your blood test and you want your vitamin D for hormonal Health to be up around 70 so

go look at the lab work that your your primary physician did and go and look at where your vitamin D levels are because if they're under 70 that could be the reason why you can't get insulin under control now the piece I want to talk about for this V this video and podcast is that how do you get your vitamin D levels up and there are really only three ways to get vitamin D up it's one of these interesting ones which is why so many people are deficient in it you either get it up through

the sun you get it up through fish sardines so Sun sardines the three s's or supplementation I want to talk about how you get the free version which is the Sun and for this video I want you to know that the most important time to get sun for being able to raise vitamin D and for being able to shed weight is direct sunlight early morning so here's what it looks like you go outside for 10 minutes early morning exposing as much skin as possible so if you have a backyard that you can go you know

in your birthday suit you know and it's warm enough to go outside and you're not going to disrupt anything in the neighborhood go out 10 minutes first thing in the morning in your birthday suit getting all that direct exposure to Sun and you're going to not only raise your vitamin D but your eyes have receptor sites in them for serotonin so you're going to start to get your serotonin receptor sites to start to uh stimulate more serotonin production which makes you happy but also you're rebalancing your circadian rhythm which is also really important for weight

loss so this morning 10 minutes in the morning is really important with as much skin um exposure as possible I give you like try a 30-day challenge of 10 minutes in the morning out in the sun and see what happens to that stubborn belly fats but you know more than just belly fat the stubborn fat now what we know about vitamin D is it's a huge huge regulator of your metabolism it also is incredibly important for detoxing and brain function and cardiovascular health and it has literally over a thousand different processes in your body that

it controls and without vitamin D over a thousand processes go down and the problem about making Vitamin D from sunlight is most of us don't get enough sunlight we've been totally given this massive fear that we are going to get skin cancer just by going out into the sun if you go early in the morning you're still getting enough sunlight to be able to convert that sun into Vitamin D without having getting a sunburn without getting the adverse affections of sun and most of us aren't getting enough sunlight so it's interesting because our skin cells

have receptors on them that will soak up the UV light from sun and syn syze this into Vitamin D D and our ancestors knew this they didn't have any vitamin D uh problems but right now according to the Journal of exposure science and epidemiology they found that most Americans that spend 90 2% of their day either indoors or in the car so we are not getting out enough into the Sun so make it part of your morning routine we also have information on from the Journal of nutrition research that found out that 42% of Americans

are clinically deficient in vitamin D now how Vitamin D outside of helping you become insulin sensitive what we have also found through research and this one was really interesting this is the American journal of clinical n uh nutrition it's a 2014 study found that women we got a women woman's study that women who took a vitamin D supplement d for a year lost an average of 7 pounds more than women who took a placebo we also have another study a 2012 study from the Journal of women's health that looked at over 4700 postmenopausal women and

they found that adequate vitamin D levels was strongly correlated a strong predictor of healthy body weight compared to low vitamin D so this study looked at 4700 women and it said women with high amounts of vitamin D had better healthy body weight than women who had low amounts of vitamin D they had more of a weight gain problem think about that for a moment so you can supplement you can do sardines but I really love this idea of going out into the sun now when you are out in the sun again skin exposure matters um

you also can just do it with a tank top and shorts um and you really want the largest body parts so make sure your arms your legs are exposed the more skin exposed as possible and what's also very interesting is that the speed of vitamin D synthesis depends on how much melanin is in your skin so if you're very pale if you have a very light skin 10 minutes in the sun is enough in the morning get in get out you'll be fine but if you have dark ER skin you're probably going to need to

do about 20 to 30 minutes in the sun now what about sunscreen okay I know this one is a very controversial one and I really want to lay this out for you because one of the challenges that we have with sunscreen is a it has chemicals in it so please make sure you are getting the chemical free sunscreen um if you're doing sunscreen and the important part of chemical-free sunscreen is it is the kind that when you rub into your skin it takes forever so it's the the zinc oxide mainly zinc oxide not a lot

of ingredients and when you rub it in you look like Casper the ghost it takes forever and ever to rub in typically you know you have a healthy good sunscreen if you're doing that the sprays that you put on yourself are really chemical Laden I know they're easier to put on but think about this for the moment and I do not understand why this is allowed in our culture and it makes me really mad but we spray chemicals on ourselves and then we go out and heat those chemicals up you heat those chemicals up and

they're going into your your skin and they are creating a a chemical barrage that now is throwing off other uh hormones within your body so please if you're going to wear sunscreen make sure it's the it's the healthy kind but the sunscreen is going to block the vitamin D synthesis which is why you need to make sure that you get this early morning sun where you're not getting a sunburn um but you're getting enough vitamin D so 10 minutes if you're pale 20 to 30 minutes if you are darker skinned um and you're going to

f have to find that sweet spot of what works the best for you okay check this out I have a free fasting guide for you all it's free and it's going to teach you all the basics of fasting it's going to teach you how to kill hunger when you fast which is really cool and it's going to show you how to break your fast among many other things all you got to do is click on this link right here and enjoy now I will tell you that for me um and I just I'm super proud

to say that I just got a full mole check everything is totally great I have no signs of skin cancer I go out for a 20 minute walk in the middle of the day every day and I do it for my vitamin D now obviously I don't do it in my birthday suit um I do it when I can with a tank top on um I cover my face I don't want to accelerate the Aging of my face um but I try to get as much skin as possible and in the summer I can really

see my vitamin D levels go up whereas in the winter I you know it's a little colder I can't do that I live in California so I'm lucky to live in a climate that allows me to to not have to bundle up all the time but in the winter I have to do more supplementation and I'll leave my favorite vitamin D supplement in my clinic when covid first came out we did a whole test of different Vitamin D supplements and this vitamin D by systemic formulas it's a liquid I I'll leave it in here I

keep it by my desk I have a bottle by where I brush my teeth so I always do a dropper full and we saw that this one G had the most consistent upswing in vitamin D levels so if you're going to use your son for the vitamin D make sure that when you're not when it's maybe the winter months that you're not I have a a good friend that had spectacular vitamin D levels and then she had to go to um uh England for some work and she was there for a month in the spring

and her vitamin D levels crashed so next time around when she goes to England I was like take some vitamin D supplementation with you now there also is the fatty fishes these are your mackerel your sardines in my new book eat like a girl I have some amazing sardine tosta recipes that you can check out um that will also help you add in through food some of this vitamin D but please know that for weight loss vitamin D matters and you can get vitamin D from the Sun and when you can't get it from the

Sun you get it from fatty fish and you get it from supplementation now I want to ask ask um or answer some of the questions that you all have been um submitting and if you don't know how to submit a question put it either in the best place probably is to if you're watching this on video put it in the comments of this video um this video um you're going to see on my Prime YouTube channel you're also going to see it on uh you can hear it on my resetter podcast so there's multiple places

and the resetter podcast has a YouTube channel so there's like three places you can leave these questions um I appreciate all of you that leave the comments and the questions so please I have a team of people that scour the questions left on my videos and we bring them together and we're now answering them via my podcast and future videos so ask away okay first question is how do I get past a weight loss Plateau so weight weight loss plateaus happen for a variety of reasons the first is that they off they can happen because

you are often trying too hard to lose weight think about that for a moment that really sucks because you are like musling your way to weight loss you got a really good momentum and then you get stuck so remember that when we are musling our way to anything when we are pushing and we consistently see cortisol go up when cortisol goes High you become insulin resistant so this is a primal way of your body making sure that you keep enough glucose in the in your system so that you can run from a tiger so as

strange as it sounds sometimes these weight loss plateaus are a sign you have to stop trying to lose wait and you have to just chill out for a minute so that might mean you don't fast as much that might mean you don't calorie count I hope you're not calorie counting but that might mean you don't calorie restrict as much you might not exercise as much and maybe you do it for a week or two give yourself a chance to rest my favorite term is courageously rest because sometimes it takes courage to trust that the body

will figure it out in the rest so if you have been doing too much extreme anything and trying to muscle your way through that Plateau try the opposite and see what happens now the second piece and this is going to sound like I'm contradicting myself but everybody's got a little different pattern here the second piece to this is some of you need to fast longer I always tell the story of a good friend of mine who when I first started losing started uh teaching fasting I was teaching it over and over again um all over

my channels and she was intrigued by it and she tried fasting to lose weight and she told me one day it's not working for me I asked her how long are you fasting and she's like I tried to 24-hour fast I've been doing 15-hour fast it's not working and she came up with this statement because this is what we often do when something doesn't work for us she said I don't think fasting works for me it's not for my body type now I want to point out that I love I think of fasting as like

sleep it works for everybody but not everybody can do it it's fasting is a healing State sleeping is a healing state so we've got to help you figure out your own Rhythm if you if you need some personalized help please come into my reset Academy um this is where we have a community of people that are fasting together we do fat burner resets every other month so please come into that and we so that my team of coaches and I can help you but in this particular woman's story I was like I I the the

the answer I have for you is you need to try to fast more and she like kind of let out a big sigh and I was like yeah I know it's not the answer you want to hear but I don't think you're pushing your fast enough to Signal the body to lose weight so in fast like a girl I write about this 36-hour fast and the 36-hour fast the research shows that it's enough time for the body to start to release specifically belly fat I'm not going to go into all the details of that um

those of you that have fast like a girl I've mapped it out in there I tell all the details there but what what you may need to get past that weight loss Plateau if you're not musling it through remember this is the oppos oite of the first scenario is you might need to go into a longer fast so here's the fun part of this story is this friend kind of grumbled and she was like I don't want to do a 36-hour fast I'm like I know I get it I'm just giving you options here and

I knew that she wasn't trying too much of something so I knew it had to be you got to give your body a signal to go find that fat that fat that it stored glucose in years ago so I didn't see her for a couple of months and then one day she showed at my H showed up at my house and it looked literally like she had taken a fat coat off and I was like oh my God what did you do look at you and she's like I finally found my rhythm with fasting and

she's like I can start to pump out 36 hour fast all the time now and it's like her weight just dropped the 36-hour fast is that fast to to send a signal to your body to release weight now where it won't work for you is if you are fasting over and over again you are you are calorie restricting over and over again you are working out too much over and over and over again like the first scenario but if that's not you then the 36-hour fast is going to help you R lose weight and get

off over that Plateau so hope that helps okay second question that got is should I be working out in a fasted state in the morning or not okay this is really interesting because I I'll share a story there was a a a long time ago a beautiful book um this came out like in the90s 1990s and it was called um Body for Life and this personal trainer decided to create a weight loss challenge and he offered up a million dollars to people who could lose weight the fastest or the most weight in a certain period

of time and he gave some guidelines and one of the guidelines he gave was work out in a fasted State and so when I read that book I was always working out in a Fed State I one of my go-tos before I discovered fasting is I would always wake up and I would have a cup of coffee and some toast with some uh nut butter and maybe some banana or honey on top of it like or I'd have a smoothie in the morning like I was a full-on breakfast e eater and then I would go

and work out well when I started to follow this guy's principles where I worked out in a fasted State I started to see that I dropped weight quicker it became such a powerful tool that I work out in a fasted State all the time now with the exception on the days that I am lifting weights and I'll talk about that here in a moment but when you work out in a fasted State what happens is the workout is causing your muscles to have to grab more glucose and use more glucose so the SI your system

your liver your fat cells your muscles in general they're releasing sugar into the system so you can perform the workout so you it's a it's a form of burning fat because the body has to let go of the stored sugar now if you are trying to build muscle you also need amino acids so this is a really difficult because on the days that I'm going to lift weights I make sure that I have some Pro I actually put protein powder and amino acid powder in my coffee in the morning so I have enough aminos I

have enough protein to be able to do a heavy workout so working out in the fasted state has some Nuance to it and you just heard it and should you be doing it in the morning or not that's really up to you so that's a personal preference now I want to talk about cortisol surges because an hour to two hours after you get up in the morning you have this incredible peak of cortisol and whenever cortisol is on the scene it wants to make you move so it's great for working out so personally I love

working out in the morning working out in the morning in a fasted state or if doing working out in the morning and I have my loaded co uh coffee with the protein those two work the third hormone that kicks in in the mornings that can make a morning workout great is testosterone your testosterone for both men and women peak in the morning so personally I'm a huge morning working out and then you have the Nuance on the other side so there you go on that on that question there was a lot to say on that

okay number three the third question why is fasting sometimes hard and why is sometimes easy oh that's such a good question so it really comes down to this metabolic switch so when you're looking at the metabolic switch remember that if you haven't gone into some of the longer fasts and you've just been staying in your eating window your switch might be a little rusty but in the middle of this switch is something I call a gap or or I used to call it the metabolic uh blockers the things that make your switch really difficult and

here they are because it may be that you just haven't been fasting enough so you go back to fasting and it's hard or you may have some of these metabolic switch blockers and here are the blockers one is you may be deficient in either minerals or amino acids but specifically minerals we typically see that sometimes it's hard to get into these fasted States when you're nutrient too nutrient deficient so make sure you're doing enough minerals and you're doing enough amino acids okay two your stress loads may be really high so you might need to make

sure that you're like when it's hard it might be because it's really hard uh your stress might be chronically high like I'll use my myself as an example the um the year that fast like a girl came out I I I wrote that book while I was fasting I was super into all the long fast and then I launch this book out into the world and I go out into all the interviews I go to all the the seminars and the conferences and the speaking gigs and my cortisol is going up up up up up

and I start to realize that um I am two cortisol saturated ated and I should not be fasting and so I shut down I did small fast but not long fasts so make sure you're not like tripled up on on like your um your cortisol saturating habits so that's that's the second one and then the last one that I will will put in here is make sure that you are eating the right Foods the door in to making fasting easy is making sure you have nailed your food habits and in eat like a girl I

have five food principles I will go through them very briefly here other if you want more detail on these go to get eat like a girl it's a cookbook plus a whole front book on principles like this and charts of foods and things that will be really helpful to make fasting a lot easier so you want to make sure that you're always looking at your blood sugar so remember blood sugars matters calories don't you want to make sure when you eat carbs you're eat eating fiber rich carbs so make sure you're eating Nature's carbs um

so not manmade carbs these are your fruits your vegetables your squashes your potatoes third one is make sure when you're eating your you're feeding your microbiome not always looking at your taste buds and what you feel like eating but what your microbes want to eat so make sure you're eating the polyphenol probiotic and Prebiotic Foods um fourth one is protein is the hero macro nutrient so make sure you're eating enough protein and the fifth one is fat doesn't make your fat so let's make sure we're eating enough fat follow these five foundational principles when you're

eating and fasting will become much easier so that those metabolic BR blockers become can are start to affect how deep you get in how easy the fasted state is oh I just thought of one other metabolic blocker blocker so we have the minerals and aminos we have the stress levels we have make sure you're F following the foundational five and the last one is your toxic load your toxic load can often times um affect how easy fasting is so make sure you go and you look at all the toxins in your environment I've done a

lot of videos on that I it'll I'll really take you down rabbit holes if I go into toxins right now but I've done a lot of videos on those so that's the difference between easy and hard fasting okay fourth question is why does my brain still crave food even though I'm full this is after breaking a fast yeah honestly a lot of times we crave food Because We crave a state change we want to feel different it's food is dopamine so maybe we're upset about something going going on in the day sometimes We crave food

because we are um we you know we have a hold to fill an emotional hold to fill or we are bored sometimes We crave food because we're bored um We crave food for a lot of different things and it's not always because we're hungry so ask yourself am I looking for an emotional state change and if the answer is yes then come up with a new new list of them like for me I've been doing this wrecking I I've found put on the weighted vest and go for a walk and it changes my emotional state

immediately so maybe it's dancing maybe it's listening to music there may be some things that you need to work on so think about that the other thing that we know is that the microbes in your gut can make you crave things I have a whole section on this and eat like a girl so um but certain certain things like candida candida is a fungus in your gut that makes you crave sugar so you might need some microbiome repair again and eat like a girl I map out a whole bunch of protocols on how to do

that so food cravings aren't always just because you're you're it it like undisciplined it doesn't mean you're undisciplined it can mean you want to State change or your microbes are needing something from you so get to know those microbes and get to create a whole list of things you can do that will help you get dopamine um and help with those State Changers okay and then the last question I really love this one I've I've done a lot of videos on this and and those of you who listen to my resetter podcast I've done a

bunch of podcasts on this and that I did a whole podcast with Marie foro on this on how can I build muscle with a fasting lifestyle um what if you are an athlete okay so one of the biggest Joys I've had over the last couple years is that I've been was a part of or I am a part of a mentorship group um that Jesse ller created Jesse ller is a I call him a Serial entrepreneur he was founder of Zeo coconut water and mares Jets um he is part owner of the lanic Hawks like

the guy is awesome go follow him on socials just incredible human and so he brought me into this group with all these extreme entrepreneurs that were doing extreme athletic things and so I my job was to help these people figure out a fasting lifestyle that worked for these extreme events and here's what I'm going to say this is what we did with them on the days if you an athlete on your recovery days or the days you're doing less of a difficult workout you are going to use a little bit longer fast so if Monday

is an easy workout you may fast 17 hours where if Tuesday is a harder workout then you might only fast 13 hours so you can vary your fasting length second thing is it's incredibly important for every athlete before a workout when they are in a fasted state if you're going to work out in a fasted State and you are an athlete make sure you have taken enough amino acids so put amino acids and creatine in some water in your coffee and drink it before the workout so you have the right amount of nutrients to build

muscle and then after your workout make sure you are eating somewhere between 30 and 100 grams of protein that's like eating like protein drink a big steak um if uh cottage cheese has a lot of protein in it um beans if you're a plant-based um I put so many lists of protein in eat like a girl list upon list go find that book and you can tap into those lists the protein that you the amino acid you really want to focus on is lucing it is in eggs it is in legumes it with for your

plant-based people it is in cottage cheese it is in poultry I listed out the locing content in proteins because Lucine acts like an amino acid sensor and it opens up your sensor receptor sites and makes it so that the receptor sites in your muscles are making sure that they're bringing in all the amino acids and building your muscle stronger last thing I want to say on this is that when you are in a fasted State you are stimulating if you get around 17 hours something called autophagy autophagy is where you break muscle down to clean

it up when you're lifting weights you are breaking muscle down to build it stronger so it's the same concept but if you don't when you go into the fuel state if you don't eat enough protein then you're not stimulating something called mtor and mtor raises it will help you build muscle so make sure that when you eat you're eating enough protein I like the one gram of protein for every pound of body weight idea make sure you're eating that and that you are bringing up your protein load so that you can stimulate mtor because in

the fasted State you're really focused on autophagy okay that was a de very very detailed answer um again I I'm trying to get into the Nuance of this I love your questions um please leave them in the comments please share them uh on you know on socials you can ask um if you're listening to this on my resetter podcast and this was a good episode for you please share it out into the world or leave a review um this is this is dense this was a good one a lot of nuggets here um and as

always I just hope it moves your health forward and that it just helps your life um in in both your health and happiness so H I hope that helps and cheers to more weight loss and more health I know you're struggling to lose weight it may be your fasting length so in this video I'm going to show you the perfect fasting length to unstick weight loss in fact it's such an incredible tool for weight loss I think you should start with fasting before you change your food to be able to get into that door in

for losing weight