if you've been feeling bloated sluggish inflamed and stuck on a weight loss plateau even though you're doing everything right it could be because your body is storing toxins in your fat cells In today's lesson I'm going to walk you through a powerful 3-day reset that literally pulls toxins out of your fat cells so you can notice a difference within 72 hours We're talking about better energy less inflammation clearer thinking and easier fat loss This is a seven-step protocol Let's start with the first step in your protocol That's going to be to support the most important detoxification and fat loss organ inside of your body Can you guess what that is your liver This 4 and 12 lb organ that sits right here on the right side of your rib cage I call the soccer mom organ I say that because like a soccer mom that does so many important tasks for her family the liver performs so many important tasks for your body Your liver performs over 500 critical functions and it's the primary gatekeeper between your bloodstream and everything you ingest A study in Frontiers in Physiology 2021 highlights that liver function is essential for clearing lipoilic toxins These are toxins in your fat cells causing your symptoms So we want to do everything possible to support the liver in the next 3 days and beyond Here is the protocol that I want you to follow to support your liver Number one you want to eat foods that are bitter Always remember this bitter for the liver When you eat bitter rich foods and I'll give you a whole list of my favorites in a second these bitter rich foods stimulate bile production from that liver What the heck is bile bile is a green substance that acts like a detergent to break down fat and to help you detoxify And it also helps with fat loss and energy production The truth is so many people produce thick sluggish bile from their liver because their liver has been beat up from medications toxins high processed foods and even alcohol Bitter rich foods stimulates the liver to produce thin healthy bile So what are my favorite bitter rich foods here's what I want you to add to your grocery cart starting today We have lemons and limes Add that to your water Squeeze them over your proteins and fats Great for the liver We have artichokes apple cider vinegar gamecher for blood sugar support fat loss and liver health You want to consume one to two tablespoons of apple cider vinegar diluted with water Drink it through a straw 30 minutes before your meals We also have coffee Good news for my fellow coffee drinkers I have my coffee right here Coffee especially when it's organic medium roasted is an important it has an important polyphenol called chlorogenic acid and stimulates that liver to break down fat to detoxify and help you actually manage your blood sugar levels as well I personally use Purity Coffee You could get them over at ketoampc coffee.com using the coupon code ketoamp for 15% off I'll drop that link down below Then we have arugula Great for the liver We have radikio And here's a pro tip for you You could season your meats with rosemary basil or thyme These herbs just smelling these herbs stimulate your liver to produce healthy bile So add all or any of those bitters starting today The next thing you want to do to support your liver is to add in two of the most powerful nutrients that support liver function That's going to be choline and tutka Several studies show when you consume either choline rich foods or choline supplementation and tutka supplementation it's one of the best ways to support your liver for detoxification to remove these toxins that are in your fat cells Right now choline rich foods are going to be eggs with the yolk Amazing for the liver and for detoxification So eat your eggs with the yolk You could also take a choline supplement which I'll drop in the notes down below Tutka is also an important supplement which has been shown through research to support liver function And I supplement with that from a company called Body Bio And I'll drop a link for them with the coupon code down below And a couple more things you want to do for the liver here You want to take a strong binder right before bed Binders contain activated charcoal bentonite clay I like a binder that contains many different binders And you want to take it right before bedtime because here's what happens During between 2 and 4:00 a.m when you're asleep this is called liver time in Chinese medicine Your liver is recycling bile detoxifying your body burning fat And a lot of people who have sluggish liver wake up at 2 am 3:00 a.m or even 4:00 a.m wired and tired because their liver is having a hard time recycling that bile By taking a strong binder right before bed it sits in your gut like a catcher mitt And when that liver is going through this liver time between 2 and 4 a.m dumping bile it dumps toxins as well And those toxins are now being caught like that catcher mitt sitting in your gut by the binder So I personally take two to three capsules of a strong binder right before bed The one that I use is called Cellular Solutions Gut Clear And I'll drop a link for it down below And the last thing you want to do here is something you want to remove that really destroys your liver That's going to be alcohol Look at least for the next 3 days no alcohol Alcohol is a toxin to your body Your liver will prioritize getting rid of that alcohol over fat loss detoxification and all those other 500 critical functions So no alcohol We don't want to detoxify and then auto intoxicate So it's about detox not retox here This moves us to the second step of your protocol The goal is to sweat every day at least for the next 3 days Sweating isn't about burning calories It's a proven route of excreting these toxins through your skin A 2012 study published in the Journal of Environmental and Public Health found that heavy metals like arsenic cadmium lead and even mercury were more concentrated in sweat than in blood and urine showing that sweat is a key detox channel Now I would argue if you have heavy metals that are deep inside of your tissues in your brain sweating will not get rid of those but it'll get rid of the toxins that are freely circulating in your body So sweat every day at least for the next 3 days Whether it's a sauna infrared dry or steam hot yoga walking and exercising or a warm bath or a warm shower whatever you can do to sweat for 10 to 20 minutes for the next 3 days The third step in the protocol is to activate your lymphatic system The lymphatic system is the drainage system inside of your body and it runs throughout your entire body Unlike your blood the lymphatic system doesn't have a pump It relies on movement walking jumping breathing deeply to transport waste and toxins out of your body The lymphatic system removes cellular debris pathogens and environmental toxins but it gets stagnant with inactivity Here's how you know if you have a stagnant lymphatic system Look at your armpits And if you have a puffy armpit versus a pit and I'll show you some photos here for those watching on YouTube This is an example of a puff pit And then this is an example of an armpit What does yours look like you should see an indentation an armpit not an arm puff If you see an arm puff that's a huge red flag that your lymphatic system is backed up Even if you don't see the arm puff it's still important to support the lymphatic system Here are my favorite ways to do so Rebounding mini trampoline jumping So getting a trampoline jumping up and down buying a rebounder I'll drop links for the ones that I recommend in in the notes down below Dry brushing the right way I would definitely recommend you follow Dr Caitlyn Zazowski on Instagram at doc.talk.detox And I'll I actually just did a whole interview with her here in my studio that's coming out in a few weeks here on the Metabolic Freedom Podcast Walking every day getting 10,000 steps a day moves the lymphatic system And then deep diaphragmatic breathing where you inhale belly goes out chest goes in exhale opposite thing happens So these are ways to activate the lymphatic system I would also say this if you're eating a lot of pasteurized dairy this slows the lymphatic system as well So reduce your pasteurized dairy intake Even better choose raw dairy or even better choose sheep and goat dairy I would say the most important thing for the lymph would be movement I don't say that out of hypothesis or theory Several studies back this up One study in the lymphatic research of biology in 2009 showed just 20 minutes of light aerobic movement significantly boosted lymphatic flow and immune activity So don't skip this part You can't detox when you don't move your body Let's move on to step number four in your protocol That's going to be getting 90 minutes of deep sleep and 90 minutes of REM sleep each night There is a process that takes place during quality sleep called the glimpmphatic system Similar to your lymphatic system this happens in your brain When you get enough deep sleep the glimpmphatic system is activated And here's what happens It's pretty cool I talk about this in chapter 6 of my brand new book The Metabolic Freedom which is a New York Times bestseller Your brain starts to actually shrink in size during the lymphatic system when it's activated And there is a fluid called the cerebral spinal fluid that flushes over your brain and starts removing toxins and plaques and proteins from your brain Pretty cool See your brain and your body have this builtin detoxification system but it only activates during quality sleep REM sleep on the other hand is also important This is called rapid eye movement sleep This is where you consolidate short-term memory for long-term memory So it helps with brain fog and clear thinking It also helps with hormone balance and also with fat burning A study in Science Advances 2019 study showed that the brain shrinks slightly during sleep to allow the cerebral spinal fluid to wash over toxins This is super cool So it's not about total sleep each night We've been taught that 8 hours of sleep 8 hours of sleep It's not about total it's about quality over quantity So I would recommend you track your sleep with either an Aura ring like I have here or an Apple Watch a Fitbit a Whoop Band however you want to track it and aim to get 90 minutes of REM 90 minutes of deep When you do that you'll have more fat loss more energy and you'll flush out more of those toxins Here are some things I have taught students all across the world to increase deep and REM sleep Number one no food at least 3 hours before bed Number two keep your bedroom cold and dark Studies show 65° Fahrenheit is the sweet spot for cold temperature uh for deep sleep And then dark whether you're wearing a sleep mask or using blackout curtains Either way works And then also make sure you're not having a whole bunch of blue light right before bed You might want to wear blue light blocking glasses right before bed And the last thing here is to mouth tape at night where you put an adhesive of tape over your mouth which forces you to breathe through your nostrils which you get more nitric oxide more deep sleep more rest and recovery and in the night more detoxification I use a company called Somnifix that I mouth tape with I'll drop a link and a coupon code for them in the notes down below This brings us to step number five here You want to rebuild your cell membranes Toxins disrupt your cell membranes And when you have damaged cell membranes you have poor nutrient uptake You block hormone signaling and you destroy your mitochondria All this leads to an inflamed overweight body The cell membrane is the bodyguard of your cells It allows good things in bad things out We want to replenish and rebuild healthy cell membranes To do so you need high quality phospholipids So I personally eat a ton of wild caught fish for this I eat pasture-raised eggs with the yolks and grass-fed butter or grass-fed ghee Incorporate that into your daily routine If you want to supplement with something that rebuilds the cell membranes I use Body Bio PC oil Just a teaspoon every morning could help to rebuild those cell membranes I'll drop a link in a coupon code for them down below It's also important to remove the fats that damage the cell membrane These are going to be vegetable oils and seed oil So you want to remove the following fats as well Corn canola and cotton seed oil Sunflower safflower and soybean oil rice brand oil and grape seed oil And I would throw in one more Remove fish oil It's also inflammatory So you remove these bad fats add in the healthy fats and within 72 hours you start regenerating those cell membranes for healthier detoxification fat loss energy and essentially longevity We've heard the term you are what you eat Well you're not necessarily what you eat You're what you absorb And that depends on your cell membranes This brings us to step number six in your protocol You want to consume high quality minerals like fulvic and humic acids which help to detoxify your mitochondria Your mitochondria are these energy battery packs within every cell that help you burn fat produce energy and feel good And we are depleted in our crops and soils when it comes to high quality minerals So I personally recommend supplementation with fulvic and humic acids Most people are chronically low in these important trace minerals which are needed for energy production as I mentioned but also needed for detox enzymes to work as well Enter fulvic and humic acids These are ancient mineral complexes that bind toxins and replenish the body's nutrient stores A study published from the biological trace element research in 2011 found that fulvic and humic acid improved nutrient transport across cell membranes and supported immune health Minerals are the spark plugs of detox So I personally use beam minerals They have two different products that I take every day I take their electrolyze I take their micro boost I take a shot of each every day to replenish my fulvic and humic acid I also give this to my dog I'll drop a link and a 20% off code to be minerals in the notes down below This brings us to the seventh step in your protocol My favorite step the most important part of the protocol I'm glad you reached this point of the lesson And that's going to be to think healing thoughts Your thoughts can change your biology I talk about this in chapter 10 of Metabolic Freedom my favorite chapter in the book You have 60,000 thoughts every single day And your thoughts according to the research of a worldrenowned cell biologist Bruce Lipton Dr Bruce Lipton who I've had on my Metabolic Freedom podcast before he has shown with his work that every single thought is a frequency that communicates with your DNA nucleus If it's a hateful thought angry thought bitter thought resentful thought the signal sent immediately to your DNA produces inflammatory proteins which damages your DNA shortens your lifespan and inflames your body with a single thought But if that thought is loving abundant grateful the same signal sent but now it protects your cells protects your DNA you detoxify and you deinflame So if you have 60,000 thoughts every single day which you do according to psychiatrist that means the greatest tip I could ever share with you is that you have 60,000 opportunities to put your body in an anti-inflammatory healing state every single day That's why I always say you are the most influential person you'll speak to today One of the best ways you can do this is to use affirmations I write them down on a card You could use the following affirmations Every cell in my body is healing and releasing what no longer serves me Or the next affirmation I am safe to let go I trust my body's wisdom Or the next affirmation my body knows how to detox and I am supporting that power You don't just detox physically you detox emotionally and spiritually as well And if you're not taking vitamin G you're not going to get all the benefits that I outlined today Vitamin G is the most important supplement I want you to start taking today for this 72-hour protocol but for the rest of your life it's anti-inflammatory UC Davis has studies showing when you take vitamin G you have healthier blood sugar levels healthier blood pressure levels Harvard published a study in JAMAMA showing that in 49,275 nurses their nurses who took vitamin G had a 9% reduction in dying from all cause mortality versus the nurses who didn't take vitamin G and a 15% reduction in dying in cardiovascular disease Another study that I published in chapter 10 of metabolic freedom looked at the mitochondrial health of caregivers and it showed the caregivers that took vitamin G at night had healthier mitochondria the following morning compared to the nurses who didn't take vitamin G So you might already be on Amazon you might already be looking in the show notes for a link in a code for vitamin G You won't find it because vitamin G is the feeling of gratitude All those studies are on gratitude Not the practice of gratitude but the feeling of gratitude So part of your protocol here for the next 3 days and for the rest of your life is to get your daily dose of vitamin G Wake up in the morning and feel gratitude Go to bed and feel gratitude It'll shift your physiology in a second There's no toxicity limit It's free and you get an immediate benefit Before I move on to your questions here I want to encourage you to go get my brand new book the New York Times bestselling book Metabolic Freedom It has a 30-day plan to help you lose 20 pounds in 30 days And in some cases like John Miller he lost 44.4 pounds in 30 days following this game plan It has my 17 plus years of research step-by-step protocol You'll master your metabolism fix your hormones and there's some fat burning recipes at the end of the book The book is available on hardcover Kindle Audible and Spotify I narrated the audios myself Scan the QR code on the screen or go to metabolicfreedombook.com to get the book and an entire course on the metabolism for free when you purchase today I will drop that link in the notes down below as well Now let's get to your questions How exactly do toxins get stored in fat cells and which toxins are the most common we live in the most toxic world than ever before and there are two classifications of toxins that I talk about in chapter 5 of metabolic freedom That chapter is all about toxicity and how toxins destroy your metabolism The first classification are called obesogens These are toxins that are called lipohilic fatloving toxins And when they come into your body through your food your cleaning supplies your home care supplies and the air we breathe in and even your water supply the body shuttles them into your fat cells because the solution to pollution is dilution And the body wants to survive It does not want these toxins to freely circulate in your bloodstream So it sends them to where there's room your fat cells and it increases fat cells creates new fat cells for those toxins to live in which is why you do everything right but still can't get results because of these toxins That's why this protocol is so important The other classification of toxins are called diabetens which trigger pre-diabetes and type 2 diabetes 33% of all diabetic cases are from these toxins Is there a risk of toxins being released too quickly during fat loss or detox and what symptoms should I look out for there is a risk cuz as you burn a whole bunch of body fat you dump these toxins So the binder that you take at night will be a gamecher and then sweating each day also helps tremendously What are the best lab tests to measure toxin levels or detox capacity well there are three different ways There's blood tests urine test and hair testing Not a fan of blood testing because it's showing just acute exposure not what's being stored in your tissues in terms of toxins Hair testing just shows what your body is getting rid of not what's being stored I like urine test I I specifically use doctor's data 24-hour urine test with a keelation agent called DMSA You need to work with the practitioner on that one but ask your practitioner to order it for you if you want an accurate measurement of your toxins Can I combine this protocol with a ketogenic diet intermittent fasting or carnivore style of eating yeah actually that will be even more beneficial because any of those styles keto fasting carnivore are anti-inflammatory And when your cells burn ketones for fuel it burns clean and actually helps you detoxify more efficiently I talk a lot about keto carnivore and fasting and metabolic freedom Can I still detox if I don't have access to a sauna or can't sweat easily yes just follow all the other steps and you'll still benefit But if you could add in some sweating somehow definitely add it into the mix What do I do after the three days should I continue these habits or rotate them in throughout the year i would continue these habits and then I would go get metabolic freedom and read chapter five and then follow chapter 12's protocol which is a 30-day metabolic reset protocol I hope this is beneficial This might be the missing link to why you're trying so many things but still don't feel well still can't lose weight still have brain fog and inflammation You're going to notice a difference within 72 hours I'm very excited for you I'm rooting for you My name is Ben I'm your friend Thank you for watching Thank you for listening And if you love this lesson if you want to learn more about burning belly fat specifically I have a 14-day protocol that targets belly fat I just outlined that on a previous episode You could watch it by watching this clip coming up and then clicking the video on the screen and I'll see you in that lesson I'll be sharing with you a simple sevenstep protocol that you will follow and in 14 days you will melt stubborn fat It works Whether you are brand new to trying to lose weight you've hit a plateau you've tried all these different diets and calories in versus calories out approach All of these seven steps are linked to each other You have