5 Easy Steps To Lose Belly Fat With Fasting - Permanently!

Hello health champions. Today i want to talk about how to lose belly fat

and why intermittent fasting is a particularly good way to do that.

coming right up

Hey i'm Dr Ekberg i'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the

body really works make sure you subscribe and hit that

notification bell so you don't miss anything belly fat which is a concern to

millions of people is also known as visceral fat or

intra-abdominal fat we're not talking about the love handles that sit on the

outside we're talking about the inside fat and the main thing to

know about that type of fat is that it's not about calories

I know you've heard that eating less and exercising more is the solution to

everything about fat but it just doesn't work like that

belly fat is also known as dangerous fat and that's not because the fat in itself

is dangerous it's because the way it comes about is dangerous to

the liver and i'm sure you've heard about

alcoholic fatty liver disease afld well there's another kind called

non-alcoholic fatty liver disease so obviously the first one is because of

alcohol and the second one is not but the second one people have no idea where

that comes from and the answer is it's because of

fructose but what is it that's so bad about

alcohol and fructose well it's because they can only be

broken down by the liver they have to be broken down by somebody

and the liver is the only one can do it but the liver is only about 1 60th

of your total body weight so all the other fuel

from fat and protein and glucose can be spread out

evenly among all the other tissues for the most part

but alcohol and fructose can only go through the liver so

we're 60 times more likely to overwhelm to congest

the liver than we are the rest of the body

and whatever energy the liver can't use in the moment that extra energy gets

converted into fat and that fat quickly starts clogging up

the liver and spreading to the other visceral

areas around the liver so alcohol and fructose

are the worst and then there's two more things that

make it hard for the liver and that's the hormone insulin and the

hormone cortisol insulin responds to blood glucose levels

and cortisol is a stress hormone that is produced in response to stress

and that raises blood sugar which in turn then produces more

insulin so that's like a vicious cycle other than stress

cortisol is best known for cushing's disease

and this is a pathology this is where people have

some kind of tumor some abnormal tissue that is producing a hormone way

out of balance and as a result these people have

way too much cortisol which results in extreme belly fat extreme moon face

a big round swollen face they get a fat hump on their back on the upper part of

their back and they get skinny legs and flat butt

because cortisol breaks down protein to try to

convert it into glucose to respond to all that

stress but it's not really stress it's just

cortisol making it look like that so cushing's is a pathology it's an

abnormal condition with abnormal cells but you could also have stress and have

totally normal cells that do exactly what they're supposed to

but that continuous stress is pushing the body out of balance it's making it

increase cortisol production and now you have a

functional disease you have a functional hyper cortisol situation and even though

stress in itself is probably not going to give you a cushing's

presentation the look of cushing's it can be a very strong contributor

especially if you have a lot of stress in addition

to a lot of sugar and other processed foods and maybe even

alcohol and one of the best ways to deal with stress

is to practice relaxation breathing exercises

or one of my favorites is meditation let's look at fructose versus

carbs in general when you eat a grain something like rice or oats or

wheat like bread any form of crackers or waffles those are grains

corn is also a grain then those consist of starch and starch is 100

glucose glucose can be spread out evenly across the body

so it's not really going to give you fatty liver by itself

it's a bad thing in addition to fructose but it's probably not going to do it

by itself it is a problem though because it triggers insulin and it makes things

a little worse the really big problem is sugar and sugar is 50

glucose and 50 fructose so if you have a hundred grams

which is not uncommon these days then you're getting 50 grams of pure

fructose from that and that is going to clog up

the liver very quickly that's why we see type 2 diabetes

in teenagers and even younger these days they haven't had any alcohol but they're

drinking soda which is just as bad then we have

high fructose corn syrup which is just a little bit worse

instead of 50 50 it's about 55 fructose and 45 glucose

so what about fruit is fruit a good thing we always hear that you should eat

more fruits and vegetables and what they're really trying to say is

you should eat more vegetables and fruit isn't necessarily a terrible thing but

if we look back historically fruit was seasonal and depending on where you

lived you had one type of fruit you didn't have all

kinds of fruits from all over the world every day of the

year because then it becomes a problem if the

fruit was seasonal now it would just help fatten you up for the winter and

that was a good thing because then during the winter you burn through

all that belly fat and the liver fat because there was no

sugar around and fruit can contain quite a bit of fructose if we look at

pears and apples they are the highest they have almost 70 percent

of all the sugar in there is fructose so out of the total weight about seven

percent of those fruits is pure fructose

something else like watermelon is a very high percentage but the

grams the percent fructose per 100 grams of the

fruit is a little bit lower and most other fruits

are somewhere around 50 percent kind of give plus

minus five percent and you're going to find

most fruits in that range and these grams of fructose can add up pretty

quickly so if you have just one medium apple per

day that's about 12 grams of fructose and

we're just counting the fructose portion right now and then something

like watermelon which has a lower percentage but watermelon is so

easy to eat a lot of it's like drinking a soda

it's very thirst quenching and it's nice when on a warm day so you could

wolf down a pound of watermelon very very quickly you could do

two or three pounds even in a day and one pound of watermelon would have 18

grams so now you have 30 grams from just those two fruits you

have 30 grams of pure fructose clogging up the liver

as a comparison that's how much you would find in a

20 ounce coke of high fructose corn syrup

and again the 30 grams is not the total sugar it's the fructose part so if you

don't have fatty liver and you're not insulin resistant then sure you could

have some fruit once in a while but if you are insulin resistant

you have a fatty liver and you're trying to reverse it then

those fruits are going to slow you way down so focus on the vegetables

the other substance that has to go through the liver is alcohol

and there is no mystery there we know that excess alcohol produces a fatty

liver and liver disease that's kind of the hallmark of alcoholism

the worst drinks that you could have are mixed sugary drinks

why is that because alcohol is the worst fructose is a close second but when you

have a mixed sugary drink you get both and you could have actually

three times more fructose in that drink than you have

alcohol because some of those drinks are just incredibly sweet

if you have a beer that's second worst now you get the alcohol plus starch

because the beer is made from grains you're

going to get that carbohydrate in there it's not as

bad as the fructose because the starch

is a form of glucose but it's still going to raise insulin

and promote a fatty liver in addition to that

alcohol dry wine would be a better option

because now you have the alcohol you have a tiny tiny amount of sugar but

probably only about one-tenth the amount that you

get in a sweet drink and if we can speak

about such a thing the best form would be

distilled spirit so again i'm not promoting alcohol i'm just saying that

if you have an occasional drink you want to understand what it does to

you so a distilled spirit is not going to

have anything in there but the alcohol so you

only get one bad thing instead of the fructose and the glucose

on top of that even though insulin is a stress on the

liver it's probably not going to create a fatty liver by itself

it is the alcohol and the fructose that causes the fatty liver but once you have

a fatty liver the insulin is going to make it

much harder to reverse it because the insulin keeps

pushing fuel and fat and glucose into that liver so once you have a fatty

liver you are going to be insulin resistant

that's the same thing the fatty liver is an insulin resistant

liver and now you want to start lowering insulin how do you do that well a low

carb high fat diet is going to result in

less insulin produced if you want to take it one step further

then a keto diet is a stricter form of a low-carb diet

which will produce even less insulin and the least insulin produced is of

course when you're fasting because now you're not taking in any

carbohydrate at all during that period and that's why

intermittent fasting can be so powerful and now that we know what causes belly

fat and fatty liver how do we reverse it well the first

thing obviously is to stop feeding it this bad stuff

so no alcohol no fructose you eat foods that lower insulin

and you do some things to reverse stress that's pretty obvious

next we need to burn some fat all that fat in the liver

we want to convert it into energy and what has to happen then

well fasting is going to lower insulin more than

anything else that you can do and as long as insulin is high

that fat is untouchable we can't turn it into energy when insulin is high

but when insulin drops that fat becomes liberated and now we can burn it the

second thing fasting does is it increases human

growth hormone it's the most powerful way to increase

human growth hormone so again insulin goes down liberates the

fat now human growth hormone goes up and

increases the burning of that fat so the longer we

fast the more fat we burn the more human growth hormone we makes so all of

these mechanisms work in our favor when we're fasting

everything gets better with fasting so to burn

belly fat the best and reverse fatty liver there are five

steps first do intermittent fasting meaning

you shorten the time period during a day where you're eating

a popular one is eighteen six you're eating lunch you're eating

dinner in a six hour time span and then you fast the

rest that's one example second thing would be

to eat a low carb diet because low carb is

going to keep the insulin levels lower so you get into that

fat burning zone much much quicker you want to definitely stop alcohol if

you have a fatty liver and you also want to definitely stop all

sugar and fructose the fifth thing would be to

work on the cortisol and that's meditation breathing

exercises etc and then a lot of people are gonna

wonder about exercise well isn't that what we're told

all the time eat less exercise more but again it's

not about calories it's not about that it's about the hormones

so the liver can be fatty and exercise is not going to touch it

you could actually be a marathon runner and have a fatty liver that's happened

exercise won't do much but it also

won't hurt you unless you do it wrong and it can help if you do it right so

the main thing is to not go to the gym and join the

boot camp and have someone whip you into shape because that is

going to drive up your cortisol tremendously

so as long as you work out in a way such as

walking or riding a bike at a slow pace now you are increasing circulation

you're using up some energy but you're not stressing the body so in that

sense exercise can help if you do it wrong

it can hurt if you enjoyed this video and you'd like to learn more about how

to get truly healthy i think you really should check out that

one next thank you so much for watching i'll see you next time