This video outlines a five-step approach to losing belly fat permanently, emphasizing that most people fail because they don’t address all aspects. It argues against diets, promoting sustainable lifestyle changes based on understanding metabolism, cellular perception, and hormonal influences, particularly insulin’s role. The video stresses that calorie counting is an oversimplification, highlighting how the body adapts energy expenditure. It also details how carbohydrates significantly impact insulin, advocating for a reduction in their intake. Furthermore, it explains that exercise is crucial but primarily for improving insulin sensitivity and brain function, not just burning calories, and that stress management through techniques like breathing and mindfulness is vital due to cortisol’s effect on fat storage. Finally, it champions a holistic lifestyle addressing chemical, structural, and emotional well-being for overall health and sustainable fat loss.

Study Guide: Understanding Belly Fat Loss

Quiz

Answer the following questions in 2-3 sentences each.

1. Why does the source argue that “dieting” is a flawed approach to long-term belly fat loss?
2. According to the source, what is a more accurate understanding of “calories out” beyond just exercise?
3. How does the body’s “perception of lack” relate to basal metabolic rate when attempting to lose weight through exercise?
4. What role does insulin play in fat storage and fat burning in the body?
5. Why does the source identify carbohydrates as the primary food group to reduce when trying to lower insulin levels?
6. How does the insulin response differ when consuming a meal high in carbohydrates compared to a meal low in carbohydrates?
7. Explain how exercise can improve insulin sensitivity, according to the information provided.
8. Why are crunches considered ineffective for reducing belly fat, based on the source material?
9. According to the source, what is the primary reason why exercise is considered necessary for overall health and belly fat loss (hint: it’s not just about burning calories)?
10. How does chronic stress contribute to increased belly fat accumulation, according to the information presented?

Quiz Answer Key

1. The source states that diets are temporary, leading individuals to revert to old habits after completion, which were the initial cause of the problem. Sustainable changes should form a lifestyle, not a temporary restriction.
2. “Calories out” is not solely determined by exercise but also includes the basal metabolic rate (BMR), which is the energy the body uses at rest. Increases in exercise can sometimes lead to a decrease in BMR.
3. When the body perceives a lack of energy due to increased expenditure (like exercise without dietary changes), it can lower the basal metabolic rate to conserve energy, thus hindering further fat loss.
4. Insulin is an anabolic hormone that promotes the storage of glucose as glycogen and fat, and it inhibits fat burning. High levels of insulin can prevent access to stored fat, leading to a sense of “lack” and increased hunger.
5. Carbohydrates trigger a significantly higher insulin response compared to fats and proteins. Since the goal is to reduce insulin levels to promote fat burning, reducing carbohydrate intake is the most direct approach.
6. A high-carbohydrate meal causes a rapid spike in blood glucose and a subsequent large insulin surge, which eventually leads to a drop in blood sugar and potentially renewed hunger. A low-carbohydrate meal results in a gentler rise in both blood glucose and insulin.
7. During exercise, working muscles can absorb glucose from the bloodstream without needing as much insulin. This increased glucose uptake by muscles helps to reduce the overall insulin demand and improve insulin sensitivity over time.
8. Crunches target a small muscle group and do not directly impact the liver or create a systemic hormonal change necessary for burning visceral belly fat. Fat loss is not localized to the area being exercised.
9. Exercise is crucial because movement drives brain function, which in turn manages the body’s resources, reduces stress levels, and facilitates cellular communication. It’s not primarily for calorie burning in the context of belly fat loss.
10. Chronic stress leads to the release of cortisol, a stress hormone that increases blood glucose and promotes cravings for sugary and fatty “comfort foods.” Elevated cortisol levels also specifically encourage the accumulation of fat around the torso.

Essay Format Questions

1. Discuss the limitations of the “calories in, calories out” model for weight loss as presented in the source. Explain the roles of metabolism, cellular perception, and hormones in a more nuanced understanding of energy balance.
2. Elaborate on the relationship between insulin, carbohydrate intake, and belly fat accumulation. Explain why the source advocates for reducing carbohydrate consumption as a primary strategy for long-term fat loss.
3. Compare and contrast the roles of diet and exercise in achieving sustainable belly fat loss, according to the source. What are the key mechanisms through which each contributes (and doesn’t contribute), and what does the source suggest about their relative importance?
4. Analyze the impact of stress on hormonal balance and its specific connection to the accumulation of belly fat. Discuss the source’s recommendations for reconditioning the nervous system to better manage stress.
5. Explain the concept of a “holistic lifestyle” as described in the source, including the Triad of Health. Discuss why addressing chemical, structural, and emotional aspects is crucial for achieving optimal health and sustainable belly fat loss.

Glossary of Key Terms

• Basal Metabolic Rate (BMR): The amount of energy (calories) your body burns at rest to maintain basic life functions.
• Insulin: A hormone produced by the pancreas that helps glucose (sugar) from the bloodstream enter cells for energy or storage.
• Anabolic: A metabolic process that builds up or synthesizes complex molecules from simpler ones; insulin has anabolic effects like promoting tissue growth and fat storage.
• Catabolic: A metabolic process that breaks down complex molecules into simpler ones to release energy.
• Insulin Resistance: A condition in which cells become less responsive to insulin, leading to elevated blood glucose levels and increased insulin production.
• Glycogen: The stored form of glucose in the liver and muscles, which can be broken down to release energy when needed.
• Thermodynamics (Law of): A fundamental principle of physics stating that energy cannot be created or destroyed, only transformed or transferred. In the context of weight, it relates to the balance of energy intake and expenditure.
• Homeostasis: The body’s ability to maintain a stable internal environment despite external changes.
• Cortisol: A stress hormone released by the adrenal glands that increases blood glucose, can promote fat storage (especially in the abdominal area), and influence cravings.
• Holistic: Characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the physical symptoms of a condition.

Briefing Document: “You Won’t Lose Belly Fat Until You Do This…”

Executive Summary:

This document summarizes the main themes and important ideas presented in the video transcript “You Won’t Lose Belly Fat Until You Do This…”. The speaker argues against the concept of short-term diets and emphasizes the need for a sustainable lifestyle change to achieve lasting belly fat loss. The video outlines five crucial steps: understanding the underlying issues (beyond “calories in, calories out”), managing insulin levels through dietary changes (primarily reducing carbohydrates), incorporating the right kind of exercise (prioritizing aerobic and resistance training over calorie burning), managing stress effectively, and developing a holistic lifestyle addressing chemical, structural, and emotional aspects of health. The speaker stresses the importance of individual variability and cautions against comparing personal results to others.

Key Themes and Important Ideas:

1. The Myth of Dieting and the Importance of Lifestyle Change:

• The speaker strongly discourages “diets” as temporary fixes, arguing that they inevitably lead to reverting to old habits and regaining lost weight.
• True and lasting belly fat loss requires adopting a sustainable “lifestyle” that can be maintained long-term.
• Quote: “so never ever do a diet again whatever changes you make they should be forming a lifestyle something that you can maintain for the rest of your life”

2. Rethinking “Calories In, Calories Out” and Focusing on Metabolism and Hormones:

• The traditional understanding of weight loss solely based on “calories in versus calories out” is presented as overly simplistic and misleading.
• The speaker emphasizes the role of “metabolism,” “cellular perception,” and “hormones” in how the body uses and stores energy.
• Increasing exercise without considering the body’s adaptive mechanisms, such as a decrease in basal metabolic rate, is deemed illogical.
• Quote: “would it be possible that the calories out stays constant but when we increase the exercise by 500 would it be possible that we decrease the basal metabolic rate by 500. not only is it possible but it is absolutely necessary and inevitable and it happens every time because otherwise you would disappear”
• Hormones, particularly insulin, play a crucial role in fat storage and release. High insulin levels can hinder access to stored fat, leading to a “sense of lack” and increased hunger despite ample energy reserves.

3. The Critical Role of Insulin Management Through Carbohydrate Reduction:

• Insulin is identified as a key hormone influencing fat storage and burning.
• Different macronutrients have varying effects on insulin levels: fat triggers a minimal response, protein a moderate response, and carbohydrates a significantly larger response.
• The speaker strongly recommends reducing carbohydrate intake as the primary dietary strategy to lower insulin levels.
• High-carbohydrate diets lead to blood glucose spikes and subsequent insulin surges, which can contribute to insulin resistance over time.
• Time-restricted eating (intermittent fasting), especially when combined with a lower-carbohydrate diet, allows insulin levels to return to baseline, aiding in reversing escalating insulin levels.
• While supplements like apple cider vinegar, lemon, and cinnamon may offer some benefits, they are considered less impactful than dietary changes and time-restricted eating.
• Quote: “if carbohydrates stimulate this much insulin and we want to reduce insulin that’s the first thing we want to change”
• Quote: “the difference between throwing gasoline on a fire or throwing a Log on the Fire. the gasoline is going to expel all its energy all at once whereas the log is going to take much much longer it’s going to deliver its heat over a longer period of time much more gentle and then the insulin is going to rise and it’s going to Peak at a much lower level than before”

4. The Importance of Exercise Beyond Calorie Burning:

• While exercise is deemed “absolutely necessary,” its primary benefit for fat loss is not solely due to calorie expenditure.
• Movement stimulates the brain, which plays a vital role in managing bodily functions and resources.
• Working muscles can absorb glucose from the bloodstream without requiring significant insulin, thus improving insulin sensitivity.
• Resistance training helps build and maintain muscle mass, increasing basal metabolic rate and growth hormone (a fat-burning hormone).
• Aerobic exercise, performed below the level of “huffing and puffing,” primarily burns fat as fuel.
• High-intensity exercise, while not entirely discouraged, should be shorter in duration due to the shift towards carbohydrate burning and the potential for increased cortisol release.
• Crunches are ineffective for belly fat loss as they do not directly target fat stores in that area.
• Quote: “exercise turns out to be absolutely necessary but not for the reason people think exercise can be helpful but it the reason is that movement drives the brain”

5. The Underestimated Impact of Stress on Belly Fat:

• Stress, beyond just an emotion, triggers physiological responses, including the release of cortisol.
• Cortisol increases blood glucose levels and can lead to increased cravings for sugary and fatty “comfort foods.”
• Chronic stress and elevated cortisol levels are particularly linked to increased fat storage around the torso (belly fat).
• Managing stress involves reconditioning the nervous system rather than just avoiding stressful situations.
• Effective stress management techniques include breathing exercises, mindfulness, meditation, regular exercise, and ensuring good quality sleep.
• Quote: “even though stress is bad for weight loss as well it is even worse for belly fat because cortisol will selectively put fat onto the Torso everywhere from The Hip To The Head”
• Quote: “stress and glucocorticoids meaning hormones that affect blood sugar like cortisol which we just talked about they act to control our Behavior both in terms of food intake and energy expenditure”

6. Developing a Holistic Lifestyle: The Triad of Health:

• Achieving optimal health and lasting belly fat loss requires addressing all aspects of well-being, represented by the “Triad of Health”: chemical, structural (mechanical), and emotional (stress).
• Chemical: Focus on nutrient-rich foods and avoid toxins that interfere with biochemistry.
• Structural: Incorporate regular movement and maintain good posture, avoiding sedentary behavior.
• Emotional: Cultivate positive feelings and effectively manage negative emotions and stress.
• A holistic approach, addressing all three legs of the “table,” significantly improves the chances of achieving and maintaining health and well-being.
• Positive outcomes beyond just fat loss, such as improved focus, mood, and happiness, are a natural consequence of a holistic lifestyle.
• Quote: “holistic simply means that we look at the whole body we look at the whole picture we look at all the different aspects that influence the body”
• Quote: “the body needs a holistic lifestyle there’s three legs to the table if you do them all then your chances of getting healthy not just losing belly fat but developing Optimal Health is going to be so much better”

7. Individual Variability and Avoiding Comparisons:

• Individuals have a wide range of genetics and varying levels of insulin sensitivity.
• Responses to dietary and lifestyle changes can differ significantly between people.
• It is crucial to focus on personal progress and avoid comparing one’s results to others.
• Judging others based on their weight loss journey is inappropriate due to these inherent individual differences.
• Quote: “we have a wide spectrum of genetics that there is an insulin sensitive population and there’s an insulin resistant population and this is a Continuum so if someone is relatively fortunate genetically they may just be able to change one thing but this person is nothing like this person over here you cannot compare these two people and assume that they’re going to have any similarity in their results so you have to do this for you”

Conclusion:

The video advocates for a comprehensive and sustainable approach to losing belly fat, moving beyond the limitations of traditional dieting and the simplistic “calories in, calories out” model. By understanding the crucial role of insulin, prioritizing carbohydrate reduction, incorporating appropriate exercise, effectively managing stress, and embracing a holistic lifestyle, individuals can achieve lasting results and improve their overall health and well-being. The speaker emphasizes the importance of personalized approaches and discourages comparisons due to inherent individual variability.

Belly Fat Loss: A Holistic Lifestyle Approach

Frequently Asked Questions About Losing Belly Fat and Achieving Optimal Health

1. Why are traditional “diets” often ineffective for long-term belly fat loss? The concept of a diet implies a temporary change with an eventual return to old habits. If the initial habits caused the problem (belly fat), reverting to them after the diet will likely lead to regaining the lost fat. Sustainable belly fat loss requires adopting a lifestyle that incorporates healthy habits maintainable in the long run, rather than a short-term restrictive diet.

2. The “calories in, calories out” model is frequently cited for weight loss. Why does the source argue it’s an oversimplification, especially regarding long-term belly fat loss? While the law of thermodynamics is valid, the “calories in, calories out” model often fails to account for the body’s adaptive mechanisms. Increasing exercise significantly doesn’t always lead to the predicted weight loss because the body can lower its basal metabolic rate (the energy your body uses at rest) in response to perceived energy deficits. Furthermore, hormones, influenced by food choices, play a crucial role in fat storage and release, affecting hunger and metabolism in ways that simple calorie counting doesn’t capture.

3. How do different macronutrients (fats, proteins, carbohydrates) affect insulin levels, and why is insulin important in the context of belly fat loss? Carbohydrates trigger a significantly higher insulin response compared to proteins and fats. Insulin is a vital anabolic hormone responsible for moving glucose from the bloodstream into cells for energy or storage. However, chronically high insulin levels (often driven by frequent consumption of high-carbohydrate foods) can lead to insulin resistance, where cells become less responsive to insulin. This can result in increased fat storage, prevent the body from accessing stored fat for energy (leading to a sense of “lack” and increased hunger), and reduce the basal metabolic rate, hindering belly fat loss.

4. What is the role of intermittent fasting or time-restricted eating in reducing insulin levels and promoting fat loss? Time-restricted eating, especially when combined with a lower-carbohydrate intake, allows insulin levels to return to baseline between eating windows. By extending the periods without food, particularly overnight, the body gets a chance to lower overall insulin levels. This can help reverse insulin resistance over time, allowing the body to access stored fat more easily for energy and promoting belly fat loss.

5. While exercise is often recommended for weight loss, the source suggests it’s not the primary mechanism for burning belly fat. What is the main benefit of exercise in this context? While exercise does burn some calories, its primary benefit for belly fat loss, according to the source, lies in its ability to improve insulin sensitivity. When muscles contract during exercise, they can absorb glucose from the bloodstream with less need for insulin. This helps to lower the overall insulin demand and can improve how the body handles carbohydrates. Resistance training also helps build muscle mass, which is more metabolically active and can slightly increase basal metabolic rate, and it can boost fat-burning hormones like growth hormone.

6. Why are exercises like crunches considered ineffective for losing belly fat, and what types of exercise are recommended instead? Crunches target a small abdominal muscle group and do not directly address the underlying hormonal and metabolic factors contributing to belly fat accumulation, particularly in the liver. The idea that you can spot-reduce fat from one area of the body through localized exercise is a misconception. Instead, the source recommends a combination of aerobic exercise (sustained activity like walking or biking done at a conversational pace to primarily burn fat) and resistance training (lifting weights to build muscle and improve metabolism).

7. The source emphasizes the crucial role of stress management in losing belly fat. How does stress contribute to belly fat accumulation, and what are some suggested strategies for managing it? Stress triggers the release of cortisol, a hormone that increases blood glucose and can promote cravings for sugary and fatty “comfort foods.” Chronically elevated cortisol levels are particularly linked to increased fat storage around the torso (belly fat). The source recommends reconditioning the nervous system through practices like regular breathing exercises (to balance the stress response), mindfulness (paying attention to feelings and consciously shifting focus), meditation (calming the mind), regular exercise (to improve brain function and stress control), and prioritizing good quality and sufficient sleep (as poor sleep elevates cortisol).

8. What does the source mean by adopting a “holistic lifestyle,” and why is it important for achieving sustainable health and belly fat loss? A holistic lifestyle considers all interconnected aspects of health, described as the “Triad of Health”: chemical (nutrition, toxins), structural/mechanical (movement, posture, sedentary behavior), and emotional/stress. Addressing all three areas is crucial for optimal health and sustainable belly fat loss. Focusing on only one aspect, like diet or exercise, often yields limited long-term results. A holistic approach involves nourishing the body with proper nutrients, avoiding toxins, engaging in regular movement and maintaining good posture, and effectively managing emotional well-being and stress. When these areas are in balance, overall health improves, making belly fat loss a natural consequence.

Five Steps to Lose Belly Fat

To lose belly fat effectively and for good, the source “01.pdf” outlines five key steps that need to be followed. Most people typically only adhere to one or two of these steps, which may explain why they often fail to achieve their goals.

The first step is to understand the key issues involved and avoid common myths and misconceptions. This includes recognizing that:

• “Diets” are ineffective in the long run because they are temporary and don’t lead to sustainable lifestyle changes. Any changes you make should be part of a long-term, maintainable lifestyle.
• The law of thermodynamics is often misquoted as simply “calories in versus calories out”. The reality is more complex and revolves around metabolism, cellular energy perception, and the influence of hormones on hunger and eating behavior. While calorie balance is a factor, the body adapts, and increasing exercise might lead to a decrease in basal metabolic rate.
• It’s crucial to avoid comparing yourself to others as genetic predispositions, particularly regarding insulin sensitivity, vary significantly. What works for one person may not work for another.

The second step focuses on understanding insulin and how to reduce it. Key points here include:

• Insulin is a vital anabolic hormone necessary for taking glucose from the blood into cells and for building and storing tissue. However, high levels of insulin promote fat storage and prevent fat burning, leading to a sense of “lack” and increased hunger.
• Different types of food trigger different insulin responses. Fat triggers a minimal insulin response, protein triggers a slight to moderate response, and carbohydrates elicit a significantly larger insulin response. Therefore, to reduce insulin levels, the first dietary change should be to cut back on carbohydrates.
• The standard guidelines recommending a low-fat, high-carbohydrate diet can lead to blood glucose and insulin spikes, potentially driving up insulin levels over time, especially with frequent meals.

The third step involves incorporating intermittent fasting or time-restricted eating. This approach, especially when combined with a lower carbohydrate intake, offers benefits such as:

• Preventing the continuous elevation of insulin levels caused by frequent, high-carbohydrate meals. By allowing insulin to return to baseline between eating periods, you can help reverse escalating insulin levels.
• Promoting stable energy levels and reducing the need for frequent eating.

The fourth step emphasizes the critical role of managing stress.

• Stress triggers the release of cortisol, a hormone that increases blood glucose levels to provide quick energy for a perceived threat. Chronic stress leads to elevated cortisol, which can increase cravings for sugary and fatty “comfort foods” and promote fat storage, particularly around the torso (belly fat).
• Managing stress is crucial for losing belly fat and overall weight loss. Unlike general weight loss, stress has a more pronounced effect on abdominal fat accumulation.
• Instead of just avoiding stress, the focus should be on reconditioning your nervous system to have a healthier response to stress. Techniques for this include breathing exercises, mindfulness, meditation, regular exercise, and ensuring good quality and quantity of sleep. These practices help balance the nervous system and lower baseline cortisol levels.

The fifth and final step is to develop a holistic lifestyle. This means looking at the whole body and all the interconnected aspects that influence health, represented by the Triad of Health: chemical, structural/mechanical, and emotional/stress.

• Chemical: Focus on consuming nutrient-rich foods and avoiding toxic substances.
• Structural/Mechanical: Prioritize regular movement, good posture, and avoid a sedentary lifestyle.
• Emotional/Stress: Cultivate positive emotions and effectively manage stress.

The source emphasizes that while exercise is necessary, it is not the primary mechanism for burning belly fat. Its benefits include driving brain function and improving insulin sensitivity by allowing working muscles to absorb glucose without needing as much insulin. Crunches are ineffective for directly burning belly fat as there is no direct pathway between abdominal muscles and fat cells. Resistance training is beneficial for building muscle mass, which increases basal metabolic rate and growth hormone (a fat-burning hormone). Aerobic exercise (like walking and biking at a sustainable pace) primarily burns fat, while high-intensity exercise tends to burn more glucose and can increase cortisol levels if not kept short.

In conclusion, losing belly fat effectively requires a comprehensive approach that goes beyond just dieting or exercising. It involves understanding the underlying hormonal and metabolic processes, particularly the role of insulin and stress, and adopting a sustainable, holistic lifestyle that addresses chemical, structural, and emotional well-being. Focusing on reducing carbohydrate intake, incorporating time-restricted eating, managing stress effectively, and engaging in appropriate exercise are all crucial components of this process.

Metabolism: The Key to Belly Fat Loss

The source “01.pdf” emphasizes that understanding metabolism is a crucial first step in losing belly fat for good. The common understanding of weight loss as simply “calories in versus calories out” is presented as a misquote of the law of thermodynamics. According to the source, what it really comes down to is metabolism, how your body uses energy, cellular energy perception (how your cells perceive their environment and adapt), and the influence of hormones on hunger and eating behavior.

Here’s a breakdown of how the source discusses metabolism:

• Metabolism vs. Calories In/Calories Out: The source argues that the simplistic view of calories in versus calories out doesn’t fully explain weight management. While calorie balance is a factor, the body adapts, and other components are at play.
• Components of Calories Out: The source breaks down “calories out” into exercise and basal metabolic rate (BMR). BMR is the energy your cells use at rest for basic functions.
• Metabolic Adaptation: The source highlights that when you increase exercise, your body may decrease its basal metabolic rate. This is a survival mechanism due to the cellular perception of “lack” when energy expenditure increases without a corresponding increase in intake. The body tries to conserve energy by reducing the energy used at rest. This adaptation explains why simply increasing exercise might not lead to the expected continuous weight loss.
• Hormonal Influence on Metabolism: The source explains that different types of food trigger different hormonal responses, which in turn affect metabolism and fat storage. For example, high levels of insulin (triggered significantly by carbohydrate intake) promote fat storage and prevent fat burning, potentially leading to a continued feeling of “lack” despite stored energy.
• Basal Metabolic Rate and Muscle Mass: The source mentions that resistance training can help increase or maintain muscle mass, and muscles are more metabolically active, thus potentially increasing the basal metabolic rate.
• Stress and Metabolism: Chronic stress leads to elevated cortisol, which can increase cravings for sugary and fatty foods and promote fat storage, particularly around the torso. This indicates a link between stress hormones and metabolic processes related to fat storage.
• Holistic Lifestyle: The source emphasizes that metabolism is influenced by the “chemical” aspect of the Triad of Health, which includes the nutrients we consume and the toxins we avoid. This suggests that the quality of our diet impacts our metabolic processes.

In summary, the source presents metabolism as a dynamic and adaptable process influenced by energy expenditure, cellular perception, and hormonal responses to food and stress. It moves beyond a simple calorie counting model to emphasize the complexity of how the body uses and stores energy. Understanding these nuances is presented as the foundational step for effective and sustainable belly fat loss.

Understanding and Reducing Insulin: Food’s Impact

The source “01.pdf” discusses insulin and its relationship with food in detail, particularly in the second step, which focuses on understanding insulin and how to reduce it.

According to the source, insulin is a vital anabolic hormone that is absolutely necessary for taking glucose from the blood into the cells. Without insulin, glucose from food cannot be utilized by the body’s cells. Insulin is also anabolic, meaning it helps to build up and store tissue, including fat.

However, high levels of insulin can be problematic. Because insulin promotes fat storage and prevents fat burning, elevated insulin levels can hinder the body’s ability to access stored fat, leading to a sense of “lack” and increased hunger. The source notes that how hungry someone gets with high insulin depends on their position on the insulin sensitivity to insulin resistance spectrum. Insulin resistant individuals are likely to feel much hungrier after expending energy compared to insulin-sensitive individuals. High levels of insulin can also reduce the basal metabolic rate.

The source clearly outlines how different types of food trigger different insulin responses:

• Fat triggers a tiny, barely measurable amount of insulin.
• Protein causes a slight to moderate increase in insulin.
• Carbohydrates elicit a significantly larger insulin response compared to both fat and protein.

Given these differences, the source points out that if the goal is to reduce insulin levels, the first dietary change should be to cut back on carbohydrates. This is presented as a straightforward conclusion based on how each macronutrient affects insulin.

The source contrasts the insulin response to meals high in carbohydrates versus those low in carbohydrates:

• High-carbohydrate meals lead to a rapid spike in blood glucose, followed by a corresponding surge in insulin levels. While insulin helps to bring blood glucose down, it tends to remain elevated for a period. Frequent consumption of high-carbohydrate meals can prevent insulin levels from returning to baseline, driving them higher over time. This is likened to continuously “topping off” blood sugar before insulin from the previous meal has fully receded.
• Low-carbohydrate meals result in a much gentler and more gradual increase in blood glucose, leading to a lower and more controlled insulin response. This allows insulin levels to return to their baseline more readily between meals.

The source also discusses how intermittent fasting or time-restricted eating, especially when combined with a lower carbohydrate intake, helps in reversing escalating insulin levels. By extending the periods between eating, particularly allowing for a longer overnight fast, insulin has the opportunity to fall to a lower baseline.

Finally, the source touches on the role of exercise in improving insulin sensitivity. During exercise, working muscles can absorb glucose from the bloodstream without needing as much insulin. This reduces the overall insulin demand to manage carbohydrate intake. However, the source emphasizes that dietary changes, particularly reducing carbohydrate intake and incorporating intermittent fasting, are the primary mechanisms for addressing insulin resistance, especially in the liver.

Stress Management for Belly Fat Loss

The source “01.pdf” dedicates a significant portion to discussing the critical role of managing stress levels in losing belly fat effectively. It emphasizes that this aspect is often overlooked in discussions about weight loss, which tend to focus primarily on diet and exercise.

According to the source, when a person perceives a threat, their nervous system reacts, even if they were at rest and primarily burning fat. This reaction involves the release of cortisol, a stress hormone. The primary function of cortisol in this context is to increase blood glucose levels, providing a faster fuel source for the anticipated need to run, fight, or flee.

However, if this stress response becomes a default baseline due to chronic stress, it leads to several detrimental effects:

• Increased Cravings: The body, trying to obtain more glucose, signals cravings for sugary foods.
• Increased Fat Storage: Elevated cortisol levels, coupled with increased cravings and potentially higher insulin levels, promote fat storage.
• Selective Belly Fat Accumulation: Notably, cortisol has a greater impact on belly fat accumulation compared to overall weight gain, selectively depositing fat around the torso.

The source argues against the common approach of simply avoiding or distracting oneself from stress. Instead, it advocates for reconditioning the nervous system to have a healthier response to stressors. The stress itself is not in the external events but in our body’s reaction to them, and this reaction can be changed.

The source outlines several techniques for reconditioning the nervous system and managing stress:

• Breathing Exercises: Regular breathing exercises help to balance the stress response. Inhaling activates the “fight or flight” (sympathetic) response, while exhaling activates the “feed and breathe” (parasympathetic) or calming response. Consistent practice trains the nervous system towards a more balanced state.
• Mindfulness: Paying attention to how you feel in everyday situations, like driving, allows you to become aware of your stress levels and consciously try to shift your focus and response.
• Meditation: Stilling and calming the mind through meditation helps to reduce the constant activity of the mind that can contribute to stress. Guided meditations can be helpful for beginners.
• Exercise: Physical activity fires up the brain, which, in turn, improves its ability to manage stress.
• Sleep: Getting good quality and sufficient sleep is crucial. Poor sleep the night before can lead to higher cortisol levels and increased insulin resistance the following morning. The source notes that the other stress-management techniques listed can also contribute to better sleep by calming the nervous system.

Furthermore, the source emphasizes that managing stress is a fundamental component of a holistic lifestyle, which includes the emotional/stress aspect in addition to the chemical and structural/mechanical aspects of health. Addressing all three legs of this “Triad of Health” is essential for overall well-being and effective belly fat loss.

In conclusion, the source “01.pdf” posits that effectively managing stress is a crucial and often underestimated step in losing belly fat. It involves understanding the hormonal impact of stress, particularly the role of cortisol, and actively working to recondition the nervous system through various techniques to foster a healthier and more balanced response to life’s challenges.

The Holistic Triad: Keys to Optimal Health

The source “01.pdf” emphasizes the importance of developing a holistic lifestyle as the fifth and final step to losing belly fat for good and achieving optimal health. A holistic approach means looking at the whole body and considering all the different aspects that influence it. The source explains this concept using the analogy of the Triad of Health, which has three equally important legs: the chemical aspect, the structural or mechanical aspect, and the emotional or stress aspect.

Here’s a breakdown of each aspect according to the source:

• Chemical Aspect: This relates to what we put into our bodies. It includes nutrients that build us up, which we need to learn about and consume regularly. It also involves understanding and avoiding things that are toxic and interfere with our body’s biochemistry. This connects to the earlier discussion about how different foods affect hormones like insulin.
• Structural or Mechanical Aspect: This concerns how our bodies move and are positioned. Positive aspects include movement and good posture, which help the body maintain proper signals for the nervous system and support healthy movement. Conversely, a sedentary lifestyle and poor posture can interfere with these mechanical signals. The source’s discussion of exercise, emphasizing aerobic activity and resistance training for maintaining muscle mass and metabolic rate, falls under this category.
• Emotional or Stress Aspect: This leg of the triad acknowledges the significant impact of our emotional well-being and stress levels on our overall health. The source highlights that there are things that make us feel good and things that make us feel bad, and both are crucial to consider. This directly relates to the detailed discussion in step four about managing stress levels by reconditioning the nervous system through techniques like breathing exercises, mindfulness, meditation, exercise, and ensuring good sleep. The source emphasizes that the body’s response to stress, particularly the release of cortisol, can negatively impact fat storage, especially around the torso.

The source argues that often, people focus on just one or two of these aspects, such as diet (chemical) or exercise (structural), while neglecting the others. However, for true and lasting health, all three legs of the Triad of Health need to be addressed. By incorporating improvements in all these areas, individuals have a much greater chance of becoming healthy, not just losing belly fat, but achieving Optimal Health.

Furthermore, the source notes that the more you incorporate all aspects of a holistic lifestyle, the more you will notice improvements in various areas beyond physical health, such as focus, mood, and happiness, because everything in the body is interconnected. Achieving a state of happiness and feeling good is presented as a natural outcome of embracing a holistic approach to health.

The Original Text

Hello Health Champions today we’re going to talk about the five steps you must follow if you really want to lose belly fat for good now most people will do maybe one or two of these steps but hardly anyone will do all five and that is probably why so many people fail but at the end of today’s video it would be crystal clear to you how to lose that belly fat for good the first step is to understand all of the key issues involved and not fall for all of the myths and misconceptions that are floating around so first of all the very idea of a diet is ridiculous because the idea of a diet is that you do something for a period of time and you feel like you can really beat yourself up if it’s for a limited time but then you think after the diet you’re gonna go do something else which means you’re going to go back to doing all those things that created the problem in the first place so never ever do a diet again whatever changes you make they should be forming a lifestyle something that you can maintain for the rest of your life next we need to understand the law of thermodynamics and this is often quoted as being about calories in and calories out but it turns out it’s not about calories and calories out not the way people think and not the way they quote it what it really comes down to is metabolism how your body uses energy perception at the cellular level how your cells perceive your environment and adapt to it how your hormones are influenced by the food you eat and how those hormones affect your behavior and your hunger which influences how much you eat what we hear all the time is that it is all about calories in versus calories out and we’re talking about calories in being how much food we eat and calories out being how much we burn in terms of exercise and they’re saying if calories in is less than calories out then that always results in weight loss we lose weight and then they do the math and they say that if you’re eating 2 000 calories and you’re maintaining a steady weight of 200 pounds then if you increase your exercise you either decrease your calories in or you increase your calories out so in this example we’ll just say that you increase your exercise by 500 calories per day so that’s what a reasonably fit person can do in about one hour of exercise seven days a week 3 500 calories that’s one pound of fat loss per week and then we do the math on that so we lose one pound per week and we keep this up now for four years four years is a little over 200 weeks but we’ll round that off to 200 and then we do the math so we lose one pound a week for 200 weeks and now we have lost 200 pounds and you weigh exactly zero so congratulations you have completely disappeared so we all know how absurd that is because we know somewhere along the line we might lose a few pounds in the beginning but somewhere along the line something’s going to change because you could still eat 2 000 calories and exercise and not disappear so does that violate the law of thermodynamics no we just have to realize that some of these components have sub parts so if we take calories out for example then we do calories out and we break that down and we realize that calories out equals your exercise plus your basal metabolic rate so your total expenditure of energy is your basal metabolic rate which is how much energy your cells use at rest all of your tissues all your organs your brain your liver your kidneys they have a certain Baseline activity and that’s the BMR then the movement the physical activity that you do we add on top of it and that’s the total of calories out so would it be possible that the calories out stays constant but when we increase the exercise by 500 would it be possible that we decrease the basal metabolic rate by 500. not only is it possible but it is absolutely necessary and inevitable and it happens every time because otherwise you would disappear and since you don’t we know that something’s got to give and this is exactly what happens so that explains about the metabolism why that can change and why it has to change and perception feeds into that because you have a cellular perception your body is really intelligent so if you eat the same but you start spending more energy and you start losing a few pounds now at some point along that Journey your cells your the sum total of your cells called your body and your homeostasis is going to have the perception of lack they’re going to say I’m really worried I used to eat this much and stay stable but now you’re using more energy it has to come from somewhere so it experiences lack and that is where we change we reduce our basal metabolic rate so I’m sure you can see how completely illogical it is to think that we could increase exercise by 500 and nothing else would change that all the other variables would just keep on doing whatever they’ve been doing and then some people might say well I don’t think my body should experience lack because I have so much energy stored I have several hundred thousand calories of energy stored I have a veritable fortune in energy why is my body still experiencing lack and now we’re getting into the hormones because different types of foods will trigger and stimulate different types of hormones and some of these hormones are going to have more more of a tendency to store fat and prevent the release of fat and if we have a lot of those hormones then our body will still experience lack because this Fortune of energy is hidden and if we can’t see it we will still experience lack so these types of food will contribute to that sense of lack and we also need to understand never ever to compare ourselves to someone else and say they did this they get those results then I should get those same results or the other way around someone is going to leave a comment on this video and say no this is not how it works it’s all about calories and calories out because I just increased my exercise or I just cut my sugar out or decrease my calories I just did one thing and I got tremendous results and then that person will assume that it’s going to work that way for everyone else and because it worked for them then he is going to call everyone else lazy and gluttonous but we have to understand that we have a wide spectrum of genetics that there is an insulin sensitive population and there’s an insulin resistant population and this is a Continuum so if someone is relatively fortunate genetically they may just be able to change one thing but this person is nothing like this person over here you cannot compare these two people and assume that they’re going to have any similarity in their results so you have to do this for you and don’t get discouraged or don’t judge other people because they don’t get your results and when we talk about food affecting hormones there is one hormone in particular that we’re talking about and that’s insulin so we have to understand what insulin does and how to reduce it so we hear so much about insulin and insulin resistance that sometimes people wonder well why is there such a thing at all if it’s creating all these problems but we absolutely have to have it it’s a necessary vital hormone and if you can’t make that hormone which happens in some people then they’re called type 1 diabetics and even just a hundred years ago before they knew how to manufacture insulin type 1 diabetics typically died very very quickly so if you don’t have insulin you cannot take the glucose from the blood into the cell so you eat food it gets into the blood but it does you no good whatsoever until it gets into the cell that’s what insulin does but it needs to be in Balance next we need to understand that insulin is an anabolic hormone anabolic means to build up and to store to create more tissue catabolic is the opposite that means to break down or reduce so insulin is necessary even for that reason it’s anabolic so it helps us build tissue it helps us store fat but if we get too much fat storage if we get too much insulin then that’s a problem and if we have high levels of insulin now because it is fat storing and because it prevents fat burning then we also can’t get to these fat stores and that’s where that lack comes from and therefore high levels of insulin will also make you more hungry because if you experience lack because you can’t see the stored energy but at the same time you’re trying to use more energy now your body is desperately going to try to make you eat more to increase your your calories in and how hungry you get is going to depend a lot on where you are on this insulin sensitive insulin resistant Spectrum so the person on the insulin sensitive side is relatively willing to spend energy whereas the insulin resistant person refuses their body refuses to use energy so the insulin resistant person is probably going to be 10 times more hungry after spending the same amount of energy that an insulin sensitive person would be and therefore high levels of insulin will also reduce your basal metabolic rate by the same amount that your insulin resistance and here is how food triggers insulin so if you eat fat it’s going to trigger a tiny tiny tiny barely measurable amount of insulin if you eat protein it’s gonna increase to a moderate slight to moderate amounts but if you eat carbohydrate it’s going to be many many times more of a response than either protein or fat so here’s a question for you if this is how the different foods stimulate insulin and you’re trying to reduce insulin which one would be the first food that you want to cut back on would it be fat protein or carbohydrate and the answer of course is carbohydrate it is such a no-brainer if carbohydrates stimulate this much insulin and we want to reduce insulin that’s the first thing we want to change but this still seems to be a mystery because the standard guidelines the mainstream guidelines still tell us to eat low-fat and to eat a diet rich in car carbohydrates with lots of grain so let me show you in picture form what this would look like if you eat food with lots of carbohydrates then you’re going to get a blood glucose Spike and then of course insulin is going to respond in kind so we get an increase it’s going to be delayed a little bit because it takes a while before the body sort of recognize it that there’s a bunch of carbohydrates but then it rises in parallel and then by the time the carbohydrates Peak and the insulin Peaks it’s going to push those carbs down but insulin is going to remain behind a little bit it’s going to lag behind a little bit now contrast that with eating a meal with low in carbohydrates that would look something like this so it’s the difference between throwing gasoline on a fire or throwing a Log on the Fire the gasoline is going to expel all its energy all at once whereas the log is going to take much much longer it’s going to deliver its heat over a longer period of time much more gentle and then the insulin is going to rise and it’s going to Peak at a much lower level than before so we don’t get the blood sugar spikes we don’t get the insulin spikes but then there’s something called intermittent fasting or time restricted eating as well so how does that look in picture form well if you eat something and you’re eating High carbohydrate then just like before we get the spike and then we get the insulin response and it’s going to lag behind the little bit but what happens when you get high blood sugars and they come down quickly now you get hungry again and you learn to eat very frequent meals so you top off your blood sugar several times a day like this and now here’s what happens realize that this insulin was lagging behind and by the time that insulin is ready to come down we already have a new blood sugar Spike so this is not going to keep going down it’s going to increase to a higher level and then as it starts to taper off now we got another blood sugar Spike and another and another and this is how high carb and frequent meals are going to drive up that insulin level and if this happened for a day or two during a party or in the summer when food was plentiful then we’re going to cover from this during a time when there is less food but if there is always a feast now this level never comes down and over the years we never give the body a chance to balance out and we drive this higher and higher so we’re time restricted eating comes in then is if we eat this low carbohydrates this high fat high protein or more protein and fat than we used to then we’re going to get a much lower Spike like we said but there’s another benefit and that is with stable energy and energy that lasts much longer we don’t have to eat so often we still have plenty of energy circulating so we can eat again much later and then we can also maybe skip some meals after dinner and we won’t eat maybe so early in the morning so we get a longer continuous period of fasting so the insulin is going to come stay stable and then it goes up and then it comes back down and because the insulin was allowed to go back to Baseline before we ate again now we’re starting from a lower level and now we have that extended fasting and now during the night and until we eat again insulin is allowed to fall even further and this is how we reverse that escalating insulin level and I’m sure you’ve also seen articles and I’ve even talked about how you can use apple cider vinegar and lemon and cinnamon and different herbal compounds and different things and these are little tricks to add at the end so first you reduce the carbs then you do some time restricted eating and these are going to account for 95 of your results so they’ve done some research and they’ve shown that all things being equal these will still yield some benefit but it doesn’t mean that that they’re as important as the top ones we talked about and it doesn’t mean that you rely on these alone they’re a super easy smart thing to add in conjunction with changing your lifestyle now let’s talk about exercise because exercise can absolutely help but not for the reasons that people usually think they typically think about burning calories this silly notion that if I eat a cookie then I have to exercise so many minutes to burn off the cookie that is not how the body operates just forget about that like we talked about on the first slide there those are the variables that we have to keep in mind exercise turns out to be absolutely necessary but not for the reason people think exercise can be helpful but it the reason is that movement drives the brain the brain controls everything about you every cell in your body depends on the brain’s ability to link the cells together in a communication Network and the Brain can manage resources in the body the brain can reduce and manage stress levels in the body and usually when we hear about weight loss and belly fat they will tell us that exercise is the first thing it’s the primary mechanism it’s the most important thing that we can do and that is also false so yes we want to do it it is necessary but it’s not going to be the primary way that we’re going to burn belly fat or lose weight and here’s how that can work let’s say that you eat some food and let’s call that 100 grams of carbohydrate then that carbohydrate is going to turn into blood sugar it’s going to get into of the bloodstream relatively quickly and then we need insulin to assist that glucose into the tissues and it’s going to get into every tissue in the body but we’re going to focus on primarily two just for our discussion here so on the one hand a lot of glucose is going to get into the muscle tissue and after a meal the muscles will actually absorb most of the glucose they have a large Reservoir and the other tissue is the liver so the liver stores carbohydrate in the form of glycogen and muscles can also store carbohydrates and here’s the really really important thing to understand that if you are at rest then the glucose going from the bloodstream into these tissues are always going to need insulin however if you are exercising if that muscle is working and Contracting now that glucose can get into the muscle without insulin or with very very little insulin so basically a working muscle is going to suck the glucose out of the bloodstream without needing insulin so let’s say hypothetically that we’re going to put 50 grams into the liver and 50 grams into the muscle that’s a hundred grams that needs insulin if we’re at rest but if we’re exercising Now 50 needs insulin and 50 is going to get sucked out of the bloodstream anyway so in that sense and this is just a hypothetical example we would only need half as much insulin to handle that carbohydrate load and that is how exercise can help improve insulin sensitivity by reducing the total carbohydrate load on the other tissues however it’s not going to be the primary mechanism because the liver is still sort of the central mechanism that if we have insulin resistance and we have a fatty liver then we have to change our diet and we need to do some intermittent fasting to allow that liver to burn up some of that fat and become insulin sensitive again and the muscles working will suck the glucose out of the bloodstream but they will not pull the fat straight out of the liver it doesn’t work that way the next question of course is what type of exercise would we want to do and if you go on YouTube or you go online and you see exercise to reduce belly fat ninety percent of that is going to talk about crunches and why does that not work because crunches again is not going to change how the liver operates it’s not going to suck the the fat out of the liver and crunches are only going to affect a very small muscle group and that’s not going to pull a whole lot of glucose out either it’s going to pull a tiny little bit but when people say that crunches are going to help you with belly fat basically what they’re implying is that you can pull the fat straight out of the fat cells on top of the muscle but it doesn’t work that way because there are many many layers there is no communication pathway there is no pipeline between this muscle and that fat just because they happen to be next to each other so crunches can be good for core strength if you do them properly but they’re not going to be the way to burn belly fat so what do you do resistance training is great and when you put a load on your muscles you stimulate the muscles to grow especially if it’s heavy especially if you’re near your limits for what you can perform so this does two things when you challenge a muscle it will tend to grow and if you maintain or increase your muscle mass muscles are more metabolically active so by maintaining or increasing your muscle mass you will actually increase your basal metabolic rate resistance training or heavy weight lifting also will increase your growth hormone which is a fat burning hormone most of the exercise you want to do is aerobic meaning things like walking and biking things that you can do for a very long period of time without getting exhausted so you want to keep it below the level of huffing and puffing because then if you can provide oxygen for the exercise that means you’re burning mostly fat as you start huffing and puffing that means that you’re changing you’re switching from the fat burning to the carbohydrate burning because as long as you have oxygen you can burn fat when that oxygen is not enough now you have to start breaking down glucose so if you’re huffing and puffing you are automatically switching somewhat and the more intense that exercise is the more you’re going to switch to glucose so does that mean that you can never do any anaerobic or any high intensity no it does not mean that at all but the high intensity needs to be much shorter duration than the aerobic and there’s two reasons you want to keep the high intensity short duration one is that you’re switching to carbohydrates burning instead of burning the fat that you want to burn and the second is that the higher the intensity the more cortisol you’re going to release and stimulate and cortisol is a stress hormone which leads us in to step number four and most people don’t really understand what stress is even though it’s a word that we use every day there’s a whole lot more to it than just feeling overwhelmed than the emotion of stress so if we create a little scenario here where we have a person who is in an environment and he’s at rest and then something shows up where this person feels threatened now this person’s nervous system is going to react and even if he was at peace and burning mostly fat this body the physiology of the body is going to anticipate that he has to work that he has to run and fight and flee and expend more energy so now this body is going to release cortisol which is a stress hormone and the primary thing that that cortisol does is to increase blood glucose because blood sugar is a faster fuel than just fat it’s an additional fuel so if we can ramp up the glucose raise blood glucose a little bit now we have more of an emergency fuel with which to escape that danger but if this happens all the time where this becomes a default Baseline now we’re also going to increase Cravings on a regular basis is because if the body is trying to get more glucose then it’s going to tell you to go eat some sugar and with more cortisol and more Cravings of course now you’re also going to bring up insulin and again chronicity will lead to insulin resistance and when we talk about weight loss and belly fat the rules are basically there’s like a 98 overlap you do the same thing for both of them except this part because even though stress is bad for weight loss as well it is even worse for belly fat because cortisol will selectively put fat onto the Torso everywhere from The Hip To The Head that’s where the fat accumulation is going to happen much more when we have high cortisol and hardly anyone ever talks about this they talk about diet they talk about exercise but nobody realizes how incredibly important this is so am I exaggerating the impact on of stress well let’s take a look at a piece of research from PubMed where they talked about all these different things on how the stress affects hormones and cortisol and body type and behavior so first they start off saying that there is a strong relationship between the hypothalamo pituitary adrenal axis and don’t worry that’s a lot of big words for stress response it’s how the brain reacts and it sends the signal down to the adrenals that can produce cortisol and adrenaline and then they say there’s a strong relationship between this stress response and the way the body uses energy the energy homeostasis which is basically another word for metabolism and how stress changes the priorities and then they go on to verify what I just said that patients with abdominal obesity will also have high cortisol levels then it gets really good because they go on to say that stress and glucocorticoids meaning hormones that affect blood sugar like cortisol which we just talked about they act to control our Behavior both in terms of food intake and energy expenditure and it gets even better they say in particular this is known to increase consumption of foods that have been enriched with sugar and fat do you know what those foods are called they’re called Comfort foods and junk foods and processed foods so what they’re saying plainly is that stress increases your cravings for junk and I love this last one because they’re saying that it is well known in all species that the way the stress response affect us is highly variable so again we can’t compare one person to another and how they respond to stress it is individual and variable and usually when they talk about stress they talk about managing it by avoiding it or distracting yourself but you want to recondition your nervous system the stress is not in the world the events are in the world the stress is your response to them and you can change those you can recondition your nervous system so when you do breathing exercises for example you’re helping your body balance the stress response when you breathe in you fire off the fight flight when you breathe out you fire off the feed breathe the parasympathetic the calming response and if you do this on a regular basis it goes beyond the five or ten minutes that you do the breathing it’s a skill that you entrain in your nervous system and the next thing that you can do is mindfulness this is one of the most important things we’ve heard the word but what does it mean you have to make it really important to pay attention to how you feel as you’re driving through traffic you got nothing better to do but to ask yourself how am I feeling am I feeling the way I want to can I focus differently can I change something and if you pay attention there’s always something that you can do meditation is another huge thing that you can do and meditation is simply stilling and calming your mind it’s tricking your mind into stop doing the things that it always does all right there’s guided meditations that will help you along there an exercise is another way to deal with stress because like I said exercise fires up the brain when the brain is working better it can control stress better and another aspect of stress is sleep we need to get good quality and quantity sleep and if you don’t get good sleep then the very next morning your cortisol levels your stress hormone levels are going to be higher you’re going to be more insulin resistant after a single night of poor or insufficient sleep and a lot of people have trouble sleeping but realize that all the things on this list the breathing exercises and the exercise and the meditation they all help to calm you down and put your nervous system in Balance to where you can sleep better and step number five is to develop a holistic lifestyle and holistic is not some mysterious word it’s not about holy it’s not about crystals or burning incense or becoming a Mystic holistic simply means that we look at the whole body we look at the whole picture we look at all the different aspects that influence the body and we need to understand something called the Triad of Health it’s like three legs on a three-legged table that the human body has a chemical aspect to it it has a structural or mechanical aspect to it and it has an emotional or a stress aspect to it just like we saw in that paper and what this means is that on the chemical side there are things that we can do better things we can improve on and things that we can avoid so on the chemical side we have nutrients that build us up and we need to learn what those are and improve those and get a steady supply on a regular basis and then there are things that are toxic things that interfere with our biochemistry and those are things that we need to learn to avoid same thing with structure there is movement which is positive there is good posture which helps the body maintain proper signals for the nervous system that maintains proper movement and then there is sedentary lifestyle and poor posture that interferes with mechanical signals and then of course there is the emotional side so there are things that make us feel good and they’re things that make us feel bad and all of these are equally important that sometimes people they talk oh we just need to exercise so we just need to eat less carbs or more vegetables or whatever it is that’s in fashion this week but we need to understand that the body needs a holistic lifestyle there’s three legs to the table if you do them all then your chances of getting healthy not just losing belly fat but developing Optimal Health is going to be so much better and the more that you can incorporate all aspects the more you’re going to notice that you feel better not just in the things that you had problems with before but you notice your focus your mood your happiness everything starts getting better because everything feeds into each other and then realize that once you start being really happy and you start feeling really good well that’s just the price you have to pay for being healthy if you enjoyed this video You’re Gonna Love that one and if you truly want to master Health by understanding how the body really works make sure you subscribe hit that Bell and turn on all the notifications so you never miss a life-saving video

By Amjad Izhar
Contact: amjad.izhar@gmail.com
https://amjadizhar.blog

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