if you have extra fat around your belly that you just cannot seem to get rid of no matter what you try I'll be sharing with you a simple seven-step protocol that you will follow and in 14 days you will melt stubborn fat the best part about this protocol 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 this is actually the easiest way to burn stubborn fat I know this cuz I was person overweight obese I lost 80 lbs in 9 months and I applied exactly what I'm going to teach you today so let's start with the first step in your protocol and just keep in mind all of these seven steps are linked to each other you have to follow them all to get the biggest bang for your buck so let's lay them out step by step starting with the first step the first step is going to be a simple three dietary exchange this works so well that in just a matter of days you'll start to see your stomach shrink so there are three things things you're going to swap out here the first thing you're going to swap out the following foods that raise your fat storage hormone insulin and you're going to replace them with foods that lower your fat storage hormone so write these down we're going to outline them on the screen here for those watching on YouTube here is a list of the foods you want to remove from your diet before I give you the swaps to replace them with remove the following all wheat products including wheat bread all grains brown rice white rice rice Millet oats including oatmeal barley corn soy pasteurized Cow Dairy spinach kale tomato almonds including almond flour eggplants peanuts and peanut butter before I give you the swaps here the reason why we're removing these Foods is because all of them create some level of inflammation in your body which block your fat burning hormones from getting into the cell and secondarily they all Spike insulin insulin when it's hot will store fat around your stomach insulin when it's low will pull fat from your stomach so by removing these Foods you're going to lower insulin and lower inflammation what do you swap them out with the following Foods right here instead of white rice or brown rice you're going to swap that out for squash rice cauliflower rice cabbage rice instead of Cow Dairy you're going to swap that out for sheep and goat dairy instead of almond milk you'll swap that out for coconut milk and macadamia nut milk unsweetened is the best variety here and you'll replace the almonds as well with walnuts pecans pey nuts you'll replace the spinach and kale I mentioned with arugula dandelion greens asparagus which are all anti-inflammatory the second exchange you want to make here is the following you want to remove these nine fats from your diet that create massive amounts of inflammation in your body that cause weight gain weight loss resistance and even metabolic diseases like cancer and heart disease these are called called they're classified as vegetable oils there are nine of them specifically you want to remove from your diet and then I'll give you the healthier swaps these fats have been shown to stay in your body for years the halflife is 680 days so if you stop eating them today half of them will be in your body about 2 years later creating inflammation and creating problems so we want to get rid of them starting today here is a list of nine of them hope you write these down we have canola oil called rape seed oil in the UK corn oil cotton seed oil soybean oil safflower oil sunflower oil rice brand oil grape seed oil and the ninth one is fish oil fish oil is not healthy for you we want to swap out these what's called polyunsaturated fats with healthy fats that lower inflammation support your fat burning hormones and that's going to be the following list right here butter ghee beef Tallow duck fat and lard from a healthy Source those are going to be the best fats to cook your Foods in for this fat burning effect in terms of salad dressings and dips and low heat temperatures we want to consume coconut oil avocado oil and olive oil those are going to be amazing fat burning fats for you now when you go to restaurants it's going to be a little tricky because almost every restaurant uses these bad fats that I mentioned and what I tell the server when I go to restaurants is that I'm allergic to these vegetable oils can you use real real butter real olive oil can you make that swap for me and they usually accommodate as a matter of fact I use this seed oil allergy card and you could get it for free you just download it show it to the server and you don't take that hit at a restaurant so you continue to burn fat you could get this for free over at seed oilc card.com the third exchange here in the first step and the seventh step protocol is the following this is kind of obvious but you want to replace sugar uh including natural sugar processed sugar and also artificial sugar sugar Replacements because those are going to actually prevent you from burning this belly fat so remove the following raw sugar processed sugar all fruit juices which really jack up your blood sugar levels and cause you to store fat evaporated cane juice agave nectar sucralose aspartame remove these and swap them out for sugar Replacements that are actually healthy for you these include Stevia monk fruit allulose arrol and Xylitol the second step in this seven step protocol is to practice something called meal timing this works really well for lowering that fat storage hormone insulin which allows you to burn a ton of belly fat you see you have hundreds of hormones inside of your body but there's one main hormone that signals store fat especially fat around your stomach and that hormone as I mentioned is insulin insulin is what's called an energy sensor it senses energy coming in and it puts you in a fat storage state so when you're eating throughout the day like grazing and snacking and having a a long eating window from waking up to right before bed you're constantly teaching your metabolism to spike insulin which makes it very difficult if not damn near impossible to burn belly fat meal pairing is the best way to lower this hormone insulin which allows you to really burn that belly fat I want you to think of this analogy that I got from my friend and colleague Dr Jason fun think of your fat stores especially your belly fat as the freezers inside of your basement and think of your what's called your sugar reserves as your refrigerator many people who have difficulty burning stubborn fat they're stuck burning sugar they're only using their refrigerator I'll give you an example when you're eating those carbohydrates that I mentioned earlier you're going to and eating frequently you're going to constantly Spike blood sugar spiking insulin that's like using your refrigerator to grab groceries and put it back in easy access but limited Supply the goal is to get to your fat reserves your belly fat which are the freezers inside of your basement and by practicing meal timing you allow your body your metabolism to burn through these sugar reserves meaning using all the groceries inside of your refrigerator what do you have next the basement and all the freezers down there which is your belly fat so what do I mean mean by meal timing well great question you're simply going to have all of your calories within a 6-hour eating window this is called 186 meal timing so out of a 24-hour period within 6 hours you're eating all of your meals 2 to three meals within that 6-hour window so that would look like on your calendar between 12 and 6:00 p.m. with maybe a meal at 12:00 p.m. 3:00 p.m. and 6:00 p.m. and then you're going to put your body in a fasted fat burning State outside of that window which would be from 6:00 p.m. to 12:00 p.m. the next day you could work that schedule according to your schedule meaning if it works better for you for that 6 hour eating window to be between 8:00 a.m. and 2: p.m. that also works but the goal is every day to have a 6-hour eating window an 18-hour fasted fat burning window which leads me to step number three here once per week one day per week you're going to complete something called a 24-hour water fast your doctor will never tell you about this but there's some amazing things that happen during 24 hours without food I'm going to show you a timeline here this is an animated timeline to show you what happens the first 14 hours here during this fast you start to lower insulin and complete digestion that's really important because it takes so much energy so much resources to process a meal so around the 14-hour mark you have more energy you start to lower insulin which sheds excess body weight so you look lighter feel lighter as you continue into this 24-hour fast and hit that 16-hour Mark of a fast you turn on a process or I should say a process gets ramped up called autophagy which is cellular cleanup think of Pac-Man going within your cells cleaning out the junk cleaning out cells that are not burning fat efficiently and you're cleaning that up you're repairing ing that and that really gets turned on during 16 hours of this 24-hour water fast and here's the amazing thing you don't even have to think about it you're just working you're productive you have amazing energy levels because you're lowering insulin and you're not digesting food so around 16 hours this happens and then once you hit that 24-hour Mark of a fast there's an increase in something called brain derived neurotropic Factor all you need to know is that this is like Miracle growth for the brain you start to become more creative more focused and that 24-hour Mark really resets your gut microbiome a lot of people who struggle with weight loss have gut disbiosis they have something called leaky gut and you could actually produce intestinal stem cells which are new cells within your gut during 24 hours now you're not going to do this every day it's a little extreme I want this to be easy for you you're just going to do a 24-hour fast once per week so that'll be twice in the next 14 days you'll simply go for example Sunday you're done eating at 6:00 p.m. and you'll continue fasting until Monday at 6:00 p.m. you could also do it from 8:00 a.m. Sunday morning to 8: a.m. Monday morning the goal is 24 hours without food only having water coffee tea maybe some electrolytes that's it the fourth step speaking of coffee is to consume High CGA coffee coffee is one of the best things you could consume when it's the right source and I'll tell you how to find the right source for fat loss Liver Health cardiovascular health longevity lowering inflammation and especially belly fat you know when I say high CGA what exactly is CGA CGA is chlorogenic acid this is a very powerful polyphenol that you could find in specific coffee beans CGA tells your metabolism to burn fatty acids for fuel belly fat this is the same mechanism that cholesterol lowering drugs like statins use to lower cholesterol without the potential side effects CGA Cuts your Cravings suppresses appetite and activates your liver to help with detoxification CGA helps your liver process fats and glucose more efficiently by lowering triglyceride levels and stabilizing blood sugars working together with the caffeine CGA helps to reduce belly fat by increasing the number of cells that are burned for energy it even works while you're sleeping a Norwegian study found that that women who drink CGA High CGA coffee drop three times more weight than women who drink lower CGA bruise so here's how you find the right source of coffee beans that are loaded with CGA number one you want to get a medium roast not a dark roast not a light roast medium roast has the right amount of these polyphenols once the beans are roasted Beyond medium they lose about 75% of their fat blasting polyphenols you also want to make sure your coffee beans are organic tested for contaminants like heavy metals and molds because coffee could also be inflammatory if it's the wrong Source like Dunkin Donuts and Starbucks That's not healthy that's not what I'm talking about here so personally I use Purity coffee I've been using them since 2019 you can get Purity coffee at 15% off over at keto Camp coffee.com drink that in the morning you're going to burn fat even faster the fifth step in your protocol is to get steps in every day walking this is a surprise for so many people but walking is one of the most underrated fat burning techniques you could do to burn stubborn belly fat the goal is to get about 10,000 steps per day not in one walk but throughout the day these are called exercise snacks there are certain times where you could walk to get you the big biggest bang for your buck for fat loss but in general aim to get 10,000 steps per day when you're walking you activate these large muscle groups within your lower body and it sensitizes your blood sugar levels and insulin levels and when you time that walk after your meals that is one of the best hacks I can give you to burn fat meaning just a 20 to 30 minute walk after your biggest meal of the day or even better after all of your meals will mitigate something called postprandial blood sugar spikes what does that mean when you eat food even with these healthy swaps I've given you today there's going to be an increase in your blood sugar levels there will be much less of an increase of these blood sugar levels with the healthy swaps but there will be an increase insulin is then produced by your pancreas to clear that excess glucose out of your bloodstream to then pack that into your cells this is normal and the more insulin that is produced because the higher the blood sugar levels go the more you're in a fat storage state so if we could blunt that glucose and insulin response after eating you will go back into a fat burning state much quicker enter a walk a walk after your meal right after the meal is one of the best things you can do to put your body back into a fat burning State much faster 20 to 30 minutes after your biggest meal or even better after all your meals go for a walk before I move on to the six step here I want to give you a free gift look I have an entire course called the metabolic Freedom metabolism course there are lessons on using fasting to burn fat ketosis how your metabolism Works 12 lessons along with exclusive interviews with Dr Jason fun Dr Daniel Pompa Gary Brea and other thought leaders I want to give this to you for free right now if you want to get that for free all you need to do is order my brand new book metabolic Freedom which gives you exactly the blueprint of how your metabolism Works fat burning recipes buy the book over at metabolic Freedom book.com put your name email an order number and I'll automatically right away send you that course on the metabolism for free along with exclusive interviews we'll drop that link down below it's metabolic Freedom book.com the sixth step here in your seven step protocol is to get 90 minutes of deep sleep each night it's funny when I talk about this people think only 90 minutes of sleep each night that's crazy Ben no it's not 90 minutes of total sleep each night you want to get the right amount of Total Sleep which for most people is 6 to 8 hours but there's a specific stage of sleep called Deep Sleep that you want to get 90 minutes of each night this is the stage of sleep where you activate your fat burning hormones you burn a ton of fat especially belly fat and it restores your body lowers inflammation detoxifies your body it does amazing things and a lot of people who struggle with belly fat they're not getting enough deep sleep I'll give you an example a recent client of mine or a former client of mine Sandy I started working with this individual he was 80 PBS overweight wearing a sleep apnea machine each night high blood pressure pre-diabetes he was going down the wrong path path and he thought in order to burn belly fat he needed to sacrifice sleep to go to the gym he thought he was being so disciplined and go work out in the morning so he would lose about an hour and a half total of sleep but also sacrifice some of that deep sleep and he was stalled he wasn't losing weight he was paying for a gym membership he was applauding himself for being so disciplined and I simply told him to do this I said look Sandy instead of waking up early and losing out on sleep especially deep sleep don't don't even exercise right now stay in bed get that extra hour and a half of sleep get that extra deep sleep and you'll burn fat just doing that and guess what the guy lost a ton of fat he broke through his weight loss resistance by getting more sleep and doing less exercise you would think that wouldn't work but that's actually how the body works you see we don't lose weight to get healthy we get healthy to lose weight one of the best ways to get healthy is with deep sleep how do you know how much deep sleep you're getting you could use an aura ring like I have here a Fitbit Apple watch whoop B there are different trackers out there to track your deep sleep but during deep sleep is where you have the magic of fat burning really enhanced I'll share with you a few things that I do with my students to help them achieve more fat burning deep sleep the first one is to make sure your bedroom is CT study show 62 to 67° fahit is where you get most of that deep fat burning sleep your body temperature needs to drop in order to get that deep fat burning sleep a dark bedroom is also important you could wear a sleep mask or blackout curtains mouth taping might sound crazy I do this every night my students do it to get more deep sleep I use a company called somn Fix which I'll drop a link down below you simply put that somn fix adhesive over your mouth it forces you to breathe through your nose you get more restorative fat burning sleep and the last part here with deep sleep is no food at least 5 hours before bed one of the worst things you can do that will create belly fat is to eat too close to bed so A good rule of thumb is no food at least 5 hours before bed which leads us to the seventh step here in the protocol which is to take vitamin G every day it's anti-inflammatory it's fat burning it's incredible you know UC Davis has several studies that actually published in chapter 10 of metabolic Freedom here it's all about a suction it's all about vitamin G and how it helps with inflammation the metabolism and I put the studies from UC Davis in this book which showed the individuals who take vitamin G versus those who don't have better blood pressure level better weight loss outcomes lower blood sugar levels there's a study from jamama that I put in the book looking at over 49,000 nurses and it showed that the nurses who took vitamin G every day had 9% reduction and all cause mortality and 15% reduction in cardiovascular deaths just by taking vitamin G every single day once you take vitamin G what this does for you it lowers the hormone cortisol the reason one of the reasons why you have belly fat it's called a cortisol belly stress mental emotional physical chemical we live in a stressful World causes your body to pack on fat the body wants to survive the metabolism thinks you're going through a stressor why do I want to burn fat I need a store fat because it feels like it's being threatened so cortisol is the stress hormone when you take vitamin G you activate oxytocin which automatically lowers your cortisol levels I know many of you watching or listening are already going on Amazon or checking the notes for an affiliate link and a coupon code for vitamin G but I got to tell you this vitamin G is not a supplement you could buy on Amazon or the Vitamin Shop I don't have an affiliate link or a coupon code vitamin G is the practice of gratitude those are legit studies on gratitude and gratitude is not an intellectual practice it's an emotional practice and you could practice it right now if you're watching on YouTube put in the comment section what do you have vitamin G for today get your vitamin G every morning and right before bed as part of this protocol for fat loss now let's get into the most common questions I get asked when I educate on this topic Ben do you have any examples of fat burning meals you kind of gave me the swaps but can you put the meals together yes I actually have a free book called my burn fat ebook where I give you breakfast lunch and dinner ideas for fat loss I give you some more information on insulin and the metabolism you could read this in like 15 minutes and just eat the meals I outline in this book get it for free by scanning the QR code on the screen or going to burn fat book.com we'll drop that link in the notes of this YouTube video and in the podcast the next question is this are there any specific exercises that work better for stubborn fat yes sprinting is amazing for stubborn fat whether you are running cycling or even swimming and it doesn't have to be that much really studies show 20 seconds of an allout Sprint 2 minute rest and then repeating that a couple more times so three total rounds 20 second allout Sprint two-minute rest doing that three times only three times a week is amazing for fat loss what else is amazing for fat loss in regards to exercises squats burpees jumping rope push-ups bench press these are called compound movements go check out John Carlo and zela's YouTube channel for a ton of amazing content on extra exercise routines for fat loss the next question is this how many total carbohydrates should I have per day to keep my body in fat burning mode if you really want to get the most results in this protocol you want to keep your total carbohydrates under 50 total grams of carbs per day you can use free apps out there like chronometer over at kronometer.hu to get the most bang for your buck next question is how much protein should I have to melt stubborn fat what I teach my students in my keto Camp Academy and fat loss Academy and what I teach in the book metabolic freedom is the following one gram of protein per pound of your ideal body weight is the best amount of protein for fat loss what does that mean if you currently weigh 190 lbs but your ideal weight your goal weight that you want to get to is 150 lb then you want to consume 50 gram of protein per day again you could use chronometer My Fitness Pal to put your food in there it'll tell you exactly how many grams of carbs and fat and protein you're consuming the next question is this what should I do if I hit a weight loss Plateau despite following all these steps well I got to tell you it's pretty rare to hit a plateau even if you follow these steps but what you can do is go get that free metabolic course the metabolism course to learn more about how the metabolism works I talk about metabolic confusion which is a concept we Implement to break weight loss stalls and you can get that course for free if you go to metabolic Freedom book.com and simply just order the book the next question is this what about alcohol can I still have the occasional drinks while I'm following this protocol look this protocol is only for 14 days I would recommend no alcohol at least for 14 days burn a ton of fat and then you can decide if you want to incorporate some alcohol but I will say this I don't personally drink I believe alcohol is a poison to the body it kills brain cells as soon as as you consume it and it will cause weight gain and weight loss resistance but I get asked all the time if you were going to drink alcohol what are the better options what are the worst options first of all I will say this even the better options I'm going to give you right now your liver has to and your metabolism has to prioritize getting rid of that toxin the alcohol before you've burned fat so it'll slow it down keep that in mind but here are the worst options beer and wine stay away from beer and wine especially American wine loaded with pesticides herbicides glyphosate creates inflammation in the gut and beer is estrogenic lowers testosterone and men and women not good cuz testosterone is a fat burning hormone better Alternatives will be clear alcohols like tequila whiskey and vodka next question is this how does stress affect belly fat and what other methods besides vitamin G can help lower cortisol well I think I gave you a synopsis on how stress causes this cortisol belly it creates inflammation fat storage but what else can you do besides vitamin G you know living on purpose with your purpose part of chapter 10 and metabolic Freedom talks about the longevity the science of longevity as it relates to living on purpose with your purpose which simply means do things you love to do find Hobbies you enjoy watch funny movies hug your dog your cat these are hug a human being these are ways to produce oxytocin and lower stress hormones the next question is this is this protocol safe for women especially those dealing with hormonal imbalances like PCOS or menopause this is even especially important for women who have PCOS or women who are going through menopause the answer is yes you're going to benefit the most here this works for all walks of life I've taken thousands of students through these protocols and I'm excited for it to work for you you just have to put in the work and I hope this is valuable share this lesson with a friend and thank you so much for watching and listening to this entire episode and hey if you love this I recently published a video this is crazy but what happens in your body during a 36-hour water fast once you finish this protocol you might want to incorporate a 36 water fast check out this clip from that video and watch it next it's going to blow your mind this lesson has the ability to transform your metabolism your health and vitality you trigger an insulin response when that's triggered you start to store fat your metabolism literally gets rid of these inflamed intestinal cells through a process called apoptosis