[00:00] If you've been avoiding fats hoping that it will help you lose your belly weight and is not working, I want to explain why. Because everything we have been taught about fats is completely wrong.
[00:17] So in this video, not only do I want to give you a crash course in how do you start to look at fats as a friend, not an enemy, and which fats do you use. But most importantly, and this is so key,
[00:31] and this is why I've been so wanting to do this video for you, is you can use fat to lose your belly weight. I am not joking, and I'm going to show you the evidence right here, right now in
[00:45] this video. So here we go. First, we've got to understand that there are two types of fat. So there is subcutaneous fat and there is visceral fat.
[00:58] You've probably also heard this as white fat and brown fat, but let's just make it applicable to our lives. And subcutaneous fat is like maybe the fat you see around your arms or in your face,
[01:10] but visceral fat is not just the fat around your belly. That is all visceral fat for both men and women, but it's also around your organs, which makes it so damaging, which is why I want you to burn it, not just so you can love your abs again or love your body again, but so you can stay healthy because the research on visceral fat is pretty gnarly.
[01:34] So there's a 2021 study by the Journal of American Heart Association that followed over 3,000 adults and found that visceral fat was independently associated with a 60% increase in heart attack or stroke.
[01:54] and this was independent so that means it didn't matter what the rest of your body weight was. If it was in your belly, if it was around your organs, it increased your chance of a heart
[02:08] attack or stroke by 60%. This also means those of you who know people who are skinny fat which means on the outside they look skinny but on the inside the fat is accumulating around their organs
[02:22] And one of the things that is so damaging about this fat that accumulates around our organs is that it starts to give off like a waste product. So let's use your visceral fat, for example, your belly fat.
[02:37] The fat that accumulates around your belly actually detoxes. It gives off a waste that goes up from your stomach through the portal vein,
[02:49] which the portal vein is the connection from your digestive system to your liver and it starts to congest all that so you you all have heard me talk about common bile duck you've heard me talk about
[03:02] castor oil packs those of you who are trying to fast and you want to figure out how to get into more ketosis this portal vein is really important and so we want to look at this as a systematic
[03:14] approach where when we start to use fasting specifically to lose weight, we need to get softened up this visceral fat. And these foods I'm going to talk to you and these fats you can use right now are going
[03:27] to be imperative for that. The other thing that I want to point out to my menopausal friends is that when you go through perimenopause, unfortunately, that hormonal change makes you accumulate more
[03:40] visceral fat, which gets that menopausal belly weight that is so unattractive or so many of you are struggling with because it just appears out of nowhere. Now, let's talk about
[03:54] different types of fat, and this is incredibly important. So you have omega-3, omega-6, and omega-9 fatty acids. Every single fat that you eat will fall into the category of one of those
[04:11] three types of fatty acids. When we are eating the standard American diet or Western diet or ultra-processed diet, when we are eating that diet, it is very high in omega-6s and it puts
[04:27] you into an inflammatory state and it causes you to make more visceral fat. But the reason it does that is because it's through this balance off. Three, six, nine, they have to be in balance.
[04:43] And so when omega-6s go up from ultra-processed foods, now that balance is thrown off. and I've had so many of you ask me about the benefits of like fish oils and omega-3 oils
[04:57] and yes omega-3 oils are fabulous I'll put in the notes by the way some of my favorite products if you choose to go and you want to see what I personally use but the thing is that if you
[05:10] are eating a high ultra processed food diet that is high in omega and you come in with a fish oil that can be really powerful for balancing those out But if you not eating a high ultra diet
[05:26] oftentimes you actually can put yourself in an inflammatory state by adding some of these fish oils in. So this is why I like to look at balancing these fatty acids with food
[05:39] and not always going towards supplementation, and I'll show you some more reason why. We have to remember that any fat that is high in omega-6s, the toxic, harmful omega-6s,
[05:54] is going to drive inflammation. Whereas any fat that's high in omega-3s is going to lower inflammation. And we mess our metabolic system up often by getting this ratio up.
[06:10] It's like such this weird little nuance that starts to lean you more towards more belly fat. There's a 21 review in Missouri Medicine that confirmed that humans evolved on a diet that was roughly one-to-one,
[06:26] meaning they had one omega-6 to one omega-3. But the average Western diet today is 20-to-1. 20 parts of omega-6 in their diet to one omega-3. That is driving belly weight. That is driving
[06:43] visceral fat. That is killing you cardiovascularly. So we want to bring the one-to-one back. And we have some earlier trials that we've looked at on this balance that shows that simply
[06:57] Really improving this ratio to 4 to 1, take it out of 20 to 1, get it to 4 to 1 can decrease your chances of a heart attack by dying by a heart attack by 70%.
[07:11] So these five foods flip that ratio. These five foods are going to get you back to 1 to 1 and have you reducing the belly fat, not just on the outside, but also the organs on the inside.
[07:27] Here are the five. First, extra virgin olive oil. So it is one of the most anti-inflammatory oils that you can eat. It is rich in oleic acid, which is a monounsaturated, unsaturated fat,
[07:43] and it's a really powerful polyphenol that will feed good bacteria. There is a 2018 study in the European Journal of Nutrition that says that,
[07:55] tags out, my women, women who ate two tablespoons of extra virgin olive oil daily, daily for nine weeks, had 80% more fat loss than women who ate soybean oil.
[08:10] We put the ratio back. For nine weeks, they looked at this, and it was an 80% fat loss if you did two tablespoons of extra virgin olive oil.
[08:22] Let's do a challenge. I want to say, let's, for 30 days, women who are trying to lose your belly weight, put in the comments if you're going to join me in this challenge. 30 days, two tablespoons of extra virgin olive oil.
[08:36] I'll put my favorite one down in the notes. If we have coupon codes, we'll give it to you. Let's try it for 30 days, commit to it, and see if you start to lose weight, specifically around your belly.
[08:48] There's another meta-analysis, a 2018 meta-analysis that shows that it reviewed 11 trials. So this is a meta-analysis that olive oil consistently produced greater body fat loss and reduction of waist size when compared to other oils.
[09:09] I don't know about you, but olive oil is the visceral fat. It is the belly fat hero of the day. Let's do the 30-day challenge. Let me know if you're doing the 30-day challenge.
[09:21] Okay, food number two is wild-caught fatty fish. So fish, fatty fish, so we're talking sometimes not the tastiest ones, but I'll explain to you how we can start to apply it.
[09:36] Fatty fish is really high in omega-3s. So this is your mackerels. This is your sardines. This can even be wild-caught salmon. I saw a funny, funny thing on Instagram.
[09:49] Sardines. Put in the comments if you're, like, obsessed with sardines because we did some sardines on our TikTok channel and on my Instagram, and it, like, went crazy. I even had somebody come up to me at a restaurant and told me she did a sardine fast, and it completely changed her mental health.
[10:05] Sardines are quite popular. And I saw an Instagram post where some woman was getting really angry because she was trying to find sardines, and sardines have become so popular that they're running out of it at her store.
[10:17] That's how amazing sardines are because they're so high in the omega-3 fatty acids. And there is a 22 study in Hospital Nutrition that looked at two different diets.
[10:31] They had exact weight loss and the only difference was one had implemented more fatty fish than the other and what they found as you would guess is that the people who added fatty fish into their diet lost more weight Now there an acronym you can use
[10:48] to remember the fatty fish and it's called SMASH. It is salmon, mackerel, anchovy, sardines, and herring. Add your SMASH foods in. They are low in mercury and they're high in omega-3s and you want
[11:04] to aim for two to three servings per week. Okay, food number three. You're going to hear me talk about this all the time because I am obsessed with this food right now, and it is whole eggs.
[11:16] So whole eggs are not only really high in omega-3s, but they're packed with protein, they're packed with choline, which is incredible for cognition, and they're packed with leucine,
[11:29] which is incredible for balancing your nervous system and even improving neuroplasticity in your brain. When it comes to visceral fat, a 23 study in the Journal of Obesity showed that if you combine intermittent fasting with protein pacing,
[11:48] I have become obsessed with this idea that we can use fasting with protein pacing to be able to accelerate fat loss. And what I again want to encourage you to do is lean into the powerful protein of eggs.
[12:03] So eggs are not only high in omega-3, they're not only high in leucine and chlorine, but they have a lot of vitamin D in them. When you are looking for eggs, I want to make sure that you are looking for pasture-raised
[12:17] eggs. Those are the ones that have the really bright yellow-orange yolks. Those are going to be higher in omega-3. So that's how we're going to use eggs. Okay, food number four, another house favorite here in our home is grass-fed beef.
[12:35] So you could also even do grass-fed dairy. Grass-fed beef is one of the most meaningful resources of omega-3 fatty acids. And a 2010 study out of the Nutrition Journal said that grass-fed beef has five times more omega-3s than grain-fed beef.
[12:55] In fact, grain-fed beef is going to spike that omega-6, whereas grass-fed beef is going to spike the omega-3. We call them both beef, but they're going to have a massively different effect in your body.
[13:09] So those of you who are like, wait, isn't beef contributing to cardiovascular disease? Yes, conventional beef because it's high in these omega-6s. But if you do grass-fed, you are getting a higher amount of omega-3s.
[13:26] So the quality, it's what that animal is fed makes a really big difference. Okay, number five is another favorite of mine, which is MCT oil.
[13:38] So MCT oil is this small little piece of coconut oil. And it is so powerful for reducing hunger down. So not only is it high in omega-3s, which is going to help you burn your visceral belly fat, but it's also really powerful for killing hunger.
[14:01] and there was a 24 meta-analysis in clinical nutrition that looked at MCT oil consumption and it said that it leads, this is why I bring it up in this video, it leads to significantly
[14:16] greater weight and fat loss compared to other dietary fats. So we have an olive oil that I that extra virgin clean olive oil and now we know we can add in MCT oil. Now we're bringing
[14:31] two oils in so that we can lose belly fat? Like that's insane when you think about how many of us have been walking around forever thinking that fat was going to cause me to gain weight,
[14:44] but we didn't get the message that it was the omega-6 fats that are going to cause you to gain weight, not the omega-3 fats. And there's another incredible study, 2017 study in Physiology and
[14:57] behavior that said that MCT oil suppressed appetite more than just all of coconut oil or vegetable oil. And what the study goes on to say is that people ate less when they had MCT oil before
[15:13] it. In fact, this one said they reported lower hunger for three hours after taking a tablespoon and a half of MCT oil. So those of you, when you're hungry, try this experiment with me.
[15:27] When you're hungry, instead of reaching for food, how about you just take a tablespoon and a half of MCT oil? You can do your extra virgin olive oil.
[15:42] You could maybe do that in the morning. And then maybe around 11 or 12, when you might normally reach for food, you would do some MCT oil. You could put MCT oil in your coffee.
[15:55] You can drizzle it as a salad dressing You can mix it in with extra virgin olive oil but those two oils are freaking magic for appetite control and being able to break this fat down You could also even just do one to
[16:11] two tablespoons after dinner of the MCT oil. So here are your five action steps. First, I want you to swap out your cooking oil. So go in your closet right now in your pantry and look and see,
[16:26] do you have vegetable oil? Do you have soybean oil? Do you have sunflower oil or partially foods that are partially hydrogenated oils? Look at the ingredients. Get those foods out of your pantry
[16:40] now because they are increasing your omega-6s. And then swap them out. When you go to the market and you're looking at labels, let's look for olive oil. Let's look for avocado oils even better.
[16:53] It's an omega-3. It's just a lighter omega-3. And let's make sure we're not throwing this ratio off. Okay, number two is you're going to add in fatty fish twice a week.
[17:07] So choose from the smash list. I recently ran a bunch of blood work on myself, and I had my OB look at it, and we were evaluating it, and my omega-3s were a little low.
[17:20] And she actually had a really interesting idea. She told me, just take sardines and cut them up in little small chunks and add them to your salad. I was like, I have a salad every day.
[17:32] That's really easy. So you could take a sardine a day, or you can break it down and put it into a salad. I've done that with sauerkraut before too, Something that I don't love the strong taste of it is that I'll put it in a salad to be able to sort of dilute the taste factor.
[17:51] So I really like that as a possibility. Okay, number three, be sure you go watch the video that I did on breaking a fast. We'll leave the link here. Eggs are a phenomenal food to break your fast with.
[18:04] So my number third action step for you is at your break fast meal, make sure you include some eggs. If you want to do steak and eggs and side of greens with some olive oil, that would be a great break fast meal for a shorter fast, one that's under 48 hours or even under 24 hours, like a 12-hour, 17-hour, 24-hour fast.
[18:30] That would be incredible. Okay, your fourth step, action step, is I want you to really consider switching to grass-fed beef. And I know grass-fed beef is a little more expensive than conventional beef, but it is a health food.
[18:45] It is a weight loss food. It is a metabolic, cardiometabolic improvement food. It is medicine. And when we look at conventional meat, it is not that.
[18:58] It is the exact opposite. So let's start going for grass-fed. If you need to eat it a little less, that's fine. but I really want you to consider upgrading the quality of meat that you're eating so you get that
[19:12] higher omega-3. Okay, fifth action step is that you are going to put on your countertop, so you can see it, a bottle of olive oil and a bottle of MCT oil. And you are going to commit
[19:26] to two tablespoons of olive oil a day and a tablespoon and a half of MCT oil a day, however you're going to get it in. So you can put it on a spoon and just get it in.
[19:38] You can put it in salad dressings, the MCT oil. You can put in your coffee. But put it on your countertop so you see it and you are implementing it into your diet every single day. What I want you to understand is that when you look at that belly fat
[19:53] that you just hate or you walk into your doctor's office and they're like your BMI is high and your waist circumference is high, is that there is a strategy here. And if you understand what to avoid,
[20:06] so you bring that inflammatory omega-6s down, and you know what to bring up with those omega-3 foods, you will get that ratio right, and you will burn belly fat, and you will start to see your cardiometabolic markers improve.
[20:21] That's how powerful this food is. If you've had that experience, put it in the comments so we can see it. If you are joining me on my 30-day challenge of these oils, let me know.
[20:35] Most importantly, most importantly, I do not want you to think that you are a prisoner to this belly fat. You are not. You are not a prisoner to your blood work.
[20:48] It is not congenital. We have proven through epigenetics you can override that. The important thing is you need a strategy. That's how you start to improve these markers and start to lose weight.
[21:03] So let me know if that's helpful, but most importantly, do not give up on yourself. You may just be one food strategy away from dropping the weight that you have always wanted to drop. That's how powerful.
[21:15] If you liked this episode, be sure you subscribe to my channel and check out every Monday I drop a new episode.