The Top 7 Belly Fat Burning Hacks For 2024 That Are PROVEN To Work!
- The speaker discusses the most replayed moments on the podcast and highlights that the upcoming information will be a compilation of the most valuable moments from the show in 2020.
Gaining more weight when we age & how to keep it off
- Aging causes natural weight gain, with the average person gaining about 1-2 pounds a year between the ages of 20 and 50.
- Resistance training and maintaining muscle mass is crucial for healthy aging.
- Recommended dietary guidelines for sustainable weight loss include focusing on protein intake, consuming ample fiber, and limiting added sugars to 5% or less of daily energy content.
The best weight loss diets
- Dr. Mindy Pels discusses the belly fat burning diet
- Intermittent fasting for weight loss and brain fog
- Autophagy fasting for balancing sex hormones and preventing illness
- Gut reset fast based on a study from MIT to repair gut microbiome
- Fat burner fast for weight loss by triggering autophagy and reducing inflammation
- Dopamine reset fast to reboot the dopamine system and reduce food addiction
- Immune reset fast to strengthen the immune system and repair the body
The relationship between sleep & weight gain
- Sleep affects appetite regulating hormones, leptin and ghrelin
- Insufficient sleep leads to decreased satiety signal and increased hunger signal
- Underslept individuals eat more, especially starchy carbs, sugary foods, and salty foods
- Sleep deprivation affects brain activity, leading to stronger desire for unhealthy foods and decreased impulse control
- Sleep deprivation increases appetite-stimulating endocannabinoids, leading to weight gain
- Lack of sufficient sleep results in 60% of weight loss coming from lean muscle mass
Tips for improving sleep
- Maintain regular sleep schedule
- Create darkness before bedtime to signal the brain that it's time to sleep
- Aim for a cooler bedroom temperature to aid in falling and staying asleep
- Avoid lying in bed awake for too long; get up and do something different
- Limit caffeine and alcohol intake, as they can disrupt sleep quality
How to have & maintain a healthy brain
- Dr. Daniel Amen emphasizes the ability to change and improve the brain.
- Foods like fruit juice, sugar, and caffeine can negatively affect the brain, causing issues such as high blood sugar levels, low blood flow, and inflammation.
- Inadequate blood flow can lead to various health problems, including erectile dysfunction.
- Supplements like genko, exercise, and hyperbaric oxygen can help improve blood flow to the brain.
Loneliness accelerates dementia and brain problems
- Isolation and loneliness during the pandemic led to a significant increase in brain problems.
- Connecting with others is essential to combat loneliness and its negative effects on brain health.
Inflammation and its causes
- 93% of the population is deficient in omega-3 fatty acids, which can lead to increased inflammation.
- Gum disease can also contribute to inflammation and is linked to an increased risk of depression and dementia.
Free tools to become "super human" & "strip fat off your body"
- Dana White achieved a transformation by using the Superhuman protocol which involves using magnetism, oxygen, and light.
- Contacting the surface of the Earth by walking barefoot on soil, grass, or sand can help in discharging into the Earth and becoming alkaline.
- Doing specific breathwork exercises such as deep breathing and breath holding can positively impact emotional states and oxygen levels in the body.
- Exposing oneself to natural sunlight in the morning can reset the circadian rhythm and have positive effects on cortisol and vitamin D3 levels.
Oxygen masks and exercise
- Using an oxygen concentrator to breathe 95% O2 while exercising for 10 minutes daily can raise oxygen levels in the blood and have health benefits.
- Exercise with oxygen therapy has been proven to be beneficial, especially when combined with red light therapy.
Cold water plunging
- Immersing oneself in cold water for 3 to 6 minutes can activate cold shock proteins which help in muscle repair, increasing the rate of protein synthesis, and scavenging the body of free radical oxidation.
- Cold water plunging can lead to peripheral vasoconstriction, forcing oxygen into the core and up to the brain, and activating brown fat for thermogenesis.
- Cold water immersion is effective for fat loss and can have a profound impact on mood due to the rush of oxygen to the brain during the process.
The myths about exercise "exercise doesn't help weight loss"
- Exercise doesn't significantly impact weight loss without diet changes
- Exercise can help prevent weight regain after initial loss
- Research on exercise and weight has been influenced by large corporations
- Artificial sweeteners may not help with weight loss and could have negative effects on health
- Sugar conglomerates and processed food companies promote the calorie model to sell sugary products
- Artificial sweeteners are not rigorously tested for their effects on the gut microbiome
- There is a need to focus on the importance of diet in weight management
- The influence of large corporations on exercise and dietary research raises concerns about misleading information
- Encouraging a diet with more natural and bitter flavors is beneficial for health
The contagion of stress & how its causing us to put on more weight (00:56:53)
- High-performing executives often neglect their physical health, leading to brain-body disconnection.
- Basic factors like sleep, diet, hydration, and managing stress are crucial for brain function.
- Prolonged high levels of cortisol due to stress can cause inflammation in the body, leading to various health issues, including heart attacks.
- Stress can be contagious, impacting individuals' stress levels based on their hierarchical position in an organization.
- CEOs and leaders need to manage their stress as it can significantly impact the stress levels of others in the organization.
- Excessive stress can lead to the storage of fat around the abdomen, making it difficult to lose belly fat through diet and exercise.
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