---
title: 'Train Your Body to Burn Fat 24/7 (Plus 5 Foods That Melt Visceral Fat)'
source: 'https://youtube.com/watch?v=p2_8MOvCsC0'
video_id: 'p2_8MOvCsC0'
date: 2026-08-19
duration_sec: 2378
channel: 'Dr. Mindy Pelz'
---

# Train Your Body to Burn Fat 24/7 (Plus 5 Foods That Melt Visceral Fat)

> Source: [Train Your Body to Burn Fat 24/7 (Plus 5 Foods That Melt Visceral Fat)](https://youtube.com/watch?v=p2_8MOvCsC0)

## Summary

This video explains why fat burning slows down after age 40, particularly for women, and provides a science-backed strategy to train the body to burn fat. It covers the role of estrogen, the importance of fat oxidation, and offers a five-step checklist including strength training, intermittent fasting, protein pacing, walking, and sleep. The second half focuses on five specific foods—extra virgin olive oil, fatty fish, whole eggs, grass-fed beef, and MCT oil—that help reduce visceral fat by balancing omega-3 and omega-6 fatty acids.

### Key Points

- **The Problem: Women Over 40 Struggling to Lose Weight** [00:02] — Many women over 40 report eating less, fasting more, and exercising more without results. The video promises a strategy to signal the body to burn fat, like a switch that hasn't been turned on.
- **Outdated 'Eat Less, Exercise More' Approach** [01:18] — This approach is outdated and can make weight loss harder. For women after 40, loss of estrogen—a metabolic hormone—reduces fat burning at rest, suppresses appetite less, and impairs adipose tissue function, making fat loss difficult.
- **Fat Oxidation: The Key Metabolic State** [03:19] — The body has two metabolisms: glucose-based and fat-based (fat oxidation, also known as ketogenic). A 2018 review in the Scandinavian Journal of Medicine and Science suggests exercising in a fasted state can accelerate weight loss by tapping into fat oxidation.
- **Brain Health and Fat Burning** [04:45] — Training the body to burn fat improves not just physique but also brain clarity, as the brain struggles to use glucose efficiently when fat oxidation isn't activated.
- **Strength Training and Resistance Training** [05:14] — Resistance training (e.g., bodyweight exercises like push-ups) preserves lean mass and supports higher resting energy expenditure compared to cardio alone. A 2022 meta-analysis in Sports Medicine found lifting weights highly effective for long-term fat loss and visceral fat reduction.
- **NEAT: Non-Exercise Activity Thermogenesis** [07:07] — NEAT includes fidgeting, shifting positions, walking around, and doing chores, accounting for a large portion of daily calorie burn. However, as you lose weight, NEAT's impact diminishes, making walking a practical way to counteract metabolic slowdown.
- **Food Timing and Fasting** [08:49] — Fasting for 14-16 hours signals the body to burn stored glucose and switch to fat oxidation. A 2024 meta-analysis found intermittent fasting can be as effective or more effective than calorie restriction for short-term weight loss.
- **Fasting with Protein Pacing** [10:34] — A 2023 study in the Journal of Obesity found that structured intermittent fasting with protein pacing led to a 33% reduction in visceral fat compared to 14% with standard calorie restriction.
- **Five-Step Checklist for Fat Burning** [11:48] — 1) Lift weights 2-3 times per week (3 sets of 8 reps at heaviest weight). 2) Skip breakfast or dinner to achieve 14-16 hours of fasting. 3) Eat 20-40 grams of protein at every meal (protein pacing). 4) Walk 20 minutes daily, ideally after meals. 5) Protect sleep (7-9 hours) to balance hormones like cortisol, ghrelin, and leptin.
- **Introduction to Fats and Visceral Fat** [18:28] — The video shifts to explaining that fats are not enemies; certain fats can help lose belly fat. It distinguishes subcutaneous fat (under skin) from visceral fat (around organs), which is more dangerous and linked to a 60% increased risk of heart attack or stroke (2021 study in Journal of American Heart Association).
- **Omega-3, Omega-6, and Omega-9 Balance** [22:17] — All fats fall into these three categories. The standard Western diet is high in omega-6, causing inflammation and visceral fat. Humans evolved on a 1:1 omega-6 to omega-3 ratio, but the average Western diet is 20:1. Improving the ratio to 4:1 can decrease heart attack risk by 70%.
- **Five Foods to Flip the Ratio** [25:35] — 1) Extra virgin olive oil (2 tablespoons daily for 9 weeks led to 80% more fat loss than soybean oil). 2) Wild-caught fatty fish (SMASH: salmon, mackerel, anchovies, sardines, herring; 2-3 servings weekly). 3) Whole eggs (pasture-raised, high in omega-3s, choline, leucine). 4) Grass-fed beef (5 times more omega-3s than grain-fed). 5) MCT oil (suppresses appetite, leads to greater weight and fat loss).
- **Five Action Steps for Implementation** [34:30] — 1) Swap out cooking oils high in omega-6 (vegetable, soybean, sunflower) for olive or avocado oil. 2) Add fatty fish twice a week (e.g., sardines in salad). 3) Include eggs in your break-fast meal. 4) Switch to grass-fed beef. 5) Keep olive oil and MCT oil on your countertop and consume daily (2 tbsp olive oil, 1.5 tbsp MCT oil).

### Conclusion

The video emphasizes that weight loss after 40 is a strategy, not a matter of discipline or genetics. By combining strength training, fasting, protein pacing, walking, sleep, and balancing omega-3/omega-6 fats, you can train your body to burn fat and reduce visceral fat, improving overall health.

## Transcript

specifically women over 40, where they're like, "I've been eating less. I've been fasting more. I've been exercising more, and I'm just not getting a result." Put in the comments if that's you. Because what I want to
show you is that there is an actual strategy to start to send the signal to your body that it needs to burn fat. It's like a switch you didn't turn on.
So, in this video, I'm going to show you what it looks like to burn fat after 40. This is the moment, and for both men and women, but especially women, that that fat burning capability starts to slow down. And I want to show you not only
why that happens, but I want to again at the end give you a checklist of five things you can do to start to train your body to burn fat. Because that's all it is. You got this. I promise you that's all it is. You just got to start to
train the body. Say, "Hey body, here's the fat. This is what I want you to burn." And it's not that hard. I'll show you how. Are you ready? Here we go.
So, the eat less exercise more routine is very, very outdated. I hope we're all on the same page as that. It changes the set point that starts to make it harder set point that starts to make it harder and harder to lose weight. And for women
after 40, we lose estrogen. And estrogen isn't just a reproductive hormone. It is a metabolic hormone. And what we know on the research around estrogen is that estrogen was a weight regulator. There's
a 22 study in the frontiers in endo endocrinology that said that estrogen supported energy in three major key ways. It helped you burn more fat when you were at rest. Gosh, I wish I go back to my younger
self and remind her to be grateful for that. Uh it suppresses your appetite via sending signals to your hypothalammus in your brain. And it actually influenced
atapost tissue function. So when there is lower estrogen atapose tissue does not interact with hormones like leptin which leptin is your fat burning
hormone. So when all three of these advantages move away it gets really hard to start to burn fat. And I you know I will tell you for myself this has been a
really interesting piece because I've been an athlete my whole life. And when was just like, whoa, what is going on? The clothes are tight. The scales going up. And it was like there was a switch that went in an opposite direction. And
many of the things that I'm going to teach you today, I started to do. In fact, little fun note, I found fasting originally for myself because I was like, I'm eating less, I'm working out more, I'm gaining weight. What's going
on? And that was when all the fasting information was emerging. But there's I'm going to give you some really concrete ideas. concrete ideas. So, there's something that we call fat
oxidation. So, remember that your body has two metabolisms. has two metabolisms. One that it runs off of glucose and one where it runs off of fat. This is the fat oxidation metabolism. It's also
known as the ketogenic uh metabolism because a lot of people know about because a lot of people know about ketones. And there's a 2018 review in Scandinavian Journal of Medicine and Science that found that there are some
Science that found that there are some specific ways you can start to get over into this fat burning place and start to tap into this fat oxidation state. And tap into this fat oxidation state. And one of the tricks is by exercising in a
fasted state. We're going to talk more about this, but those of you that are trying to really lose weight, remember that exercising in a fasted state can accelerate weight loss. Now, some of you might be going, "Wait a second, what
about what about muscle loss?" We'll talk about that here in a moment. We talk about that here in a moment. We also know that the brain is not able to use glucose as much. So, if you don't tap over into this fat oxidation place
where you're either bringing your glucose down or you're training it through exercise and fasting, like I mentioned, then your brain metabolism is off because your brain doesn't know what to do with glucose. So, one of the key
insights that I want to bring forward here to you is that after 40, when we here to you is that after 40, when we start to train our body to to burn fat, we're not just improving our physique, but we're improving our brain clarity,
which is so freaking cool. So, the number one way that we start to tap into number one way that we start to tap into this fat oxidation is through exercise. And this has gotten a lot of attention right now. strength training. Tons of
weights. They're going to really help." And yes, and I'm going to give you some modified versions for it. But as early as 2020, there was a study done in the Journal of Sports Science that said resistance training. So resistance
training usually means body weight training. So like a TRX or even a push-up. A push-up would be where you have to resist against your own body weight. that that helps to preserve lean mass and it supports a higher energy
expenditure when you are at rest in comparison to just cardio done by comparison to just cardio done by itself. So the more muscle you have, the more of this resistance training that you're doing, the more at rest. So at
rest means what I'm doing right now, just sitting. I'm not moving. that that I would actually if I have more muscle on me because of strength training, I on me because of strength training, I would be burning more fat right now
given more muscle weight. This is why muscle is so freaking important. Now, we do know there's a 22 metaanalysis in sports medicine that found lifting
weights, so this is a little different than just resistance training. This is actually you lifting free weights was highly effective for long long-term fat loss and for visceral fat. So those of you that are trying to get over the
menopausal belly weight that we got to pick up heavy weights um you can do both free weights and you can do the machines. We'll talk about that the science behind that here in a moment. But I think it's really important to
understand that if we start to go to the weights, we're really taking a step towards training the body to be a fat burner. Also, there's something really cool that's called NEAT. I was going to say
it's really neat because it is really neat and it neat stands for non exercise neat and it neat stands for non exercise activity thermogenesis. And this is like what I'm doing right now. I'm a big fidgeter. So what we know is that a lot
of our calories are burned through our body like by fidgeting. So we got fidgeting, shifting positions, even while you're sitting, walking around the house, standing, doing chores, and even small movements. And this actually
small movements. And this actually accounts for a large amount of our daily calories. But as you lose weight, this neat factor dials down and you you don't have these little fidgety moves don't have as much of an impact at your
overall calorie deficit. So the heavier you are, the more you fidget, the e easier it is going to be to lose weight. But once you lose that weight, the chores aren't going to have as much of an impact. This is why walking
specifically is one of the most practical ways to start to counteract this metabolic shutdown that's happening in metabolic shutdown that's happening in your body. In fact, a 2017 review in the
Journal of Nutrition found that adding moderate walking to a 12week diet plan moderate walking to a 12week diet plan it not it enhanced fat loss and improved insulin sensitivity compared to just diet alone. So remember, I'm always
working here to teach you a holistic way to look at this. And walking is simple. to look at this. And walking is simple. It's free. It's time efficient. Okay. Second thing I want you to think about is food timing. This is fasting. That
one of the ways you train your body to burn fat to go into this fat oxidation burn fat to go into this fat oxidation state is by not bringing in glucose. So keep in mind that it's not just what you eat, but when you eat. And you don't
have to fast long to be able to start to get over here into this f fat oxidative get over here into this f fat oxidative state. So in fact just going like 14 to state. So in fact just going like 14 to 16 hours without food tells your body it
sends a signal and says hey glucose hasn't come in. So how about we go and store some of that glucose um that you put around my belly, back of my arms, my booty, my boobs. like go find that and burn that. The signal for that is 14 to
burn that. The signal for that is 14 to 16 hours in a fasted state. So there was a 2024 metaanalysis that found intermittent fasting can be as effective and in some cases more effective I'm going to say in all cases more effective
than calorie restriction for short-term weight loss. I mean, put in the comments how many of you have lost a tremendous amount of weight uh fasting. I mean, I see it. We're put we're really trying to keep track of all the pounds that people
uh we want to do like a big chart or a big number of all the weight people have weight, put it in the comments so we can add you to our counter. But one what we know is that fasting puts you in this
glucose deprivvising state. And so what happens is when you're in a deprivation of glucose, then your body switches over into fat oxidation. Now, there's a trick to fasting that can really amplify your weight loss and make
you an even better fat burner, and that's called fasting and protein pacing. So, I've brought you this over the years, and I want to reiterate it because it's really cool. So, there's a 23 study in the Journal of Obesity that
found a structured intermittent fasting routine with protein pacing um was a greater reduction in weight and specifically visceral weight than just standard calorie restriction. And what
standard calorie restriction. And what they found is that overall there was a 33% reduction in visceral fat. visceral fat is belly fat. Compared to people that just dieted and did calorie restriction,
there was only 14% reduction in in visceral fat. So fasting with protein visceral fat. So fasting with protein pacing compared to calorie restriction, we are seeing a much greater weight loss, 33% compared to 14%. And we see
this all the time in our in our in our community. So here is your checklist. five things that you can start doing tomorrow to start losing weight. As I go through these, tell me which one's your favorite. And again, I'd want to hear
how much weight y'all have lost. So, step number one is you're going to start lifting weights two to three times per week. You're going to lift them as heavy week. You're going to lift them as heavy as you can. Eight reps is perfect. Three
sets of eight reps at the heaviest weight you can possibly do. We know that weight you can possibly do. We know that out of the study of 23 out of medicine and science and sports and exercise that they found machines are actually equally
as effective as free weights for burning fat and getting you into this fat o fat and getting you into this fat o oxidized oxidation state. Um so if you like the machines do them just make sure they are heavy.
Okay. Number two try skipping breakfasts. So simply delaying your breakfasts. So simply delaying your first meal to noon is not that hard. It's usually takes you about 16 hours to get into that spot. So I'm going to say
for weight loss we're looking at somewhere between 14 to 16 hours of somewhere between 14 to 16 hours of fasting. Um so you could skip breakfast or you could skip dinner. So, some of our some of the people here in our
community have lost tremendous amount of weight by actually eating breakfast and skipping dinner. So, pick which one you're skipping, breakfast or dinner, you're skipping, breakfast or dinner, but know that intermittent fasting is
powerful for weight loss. I I I I don't know if anybody has watched more people know if anybody has watched more people fast in this world than me. And I just continue to be in awe of the power of changing the timing of your eating and
to be able to take your eating and put it all into one eating window, leaving a longer period for fasting. There was a 24 metaanalysis in the journal of clinical medicine that says that intermittent fasting was equal or
superior to calorie restriction for fat loss. So within a week according to this this meta analysis blood sugar was stabilizing and hunger was fading in the
participants that they looked at. Now I do want to point out because I get asked do want to point out because I get asked this a lot. If you are going to do a really heavy weight training session in the morning, um your muscles may need a
little more fuel. So if your workout is one that's very intense, you might actually eat before it and then skip dinner. So more on that later, but it's again, you get to choose where that eating window goes. Step number three,
you're going to eat 20 to 40 grams of protein at every single meal. This is protein at every single meal. This is called protein pacing. And a 23 study in o the journal of obesity said that protein pacing with fasting produce two
protein pacing with fasting produce two times the fat loss um than just diety alone. So great sources of protein are meat, eggs, fish, Greek yogurt, tofu, lentils, any kind of legumes or beans. Um it this is not about weight loss is
not about deprivation anymore. It's actually about strategy. Step number four is you're going to walk every single day. This is going to take care of that neat effect where as you lose weight, the fidgeting and the
moving around don't become as metabolically helpful for your body. So what you're going to do is 20 minutes of walking every single day. I personally like walking after a meal so you start to use all that glucose and you don't
to use all that glucose and you don't store it. Step number five is you're going to protect your sleep. If you want to lose weight, you got to sleep. So, we need to start to get your sleep in order. I will leave links. I've done a
lot of sleep videos. I wrote a whole sleep chapter specifically for women sleep chapter specifically for women over 40 and age like a girl. And so, um, I will leave links for videos and books and everything in the notes if you're
struggling to sleep because I don't want to give you a tool that you're like, "Well, great. I can't even sleep. I'd like to sleep." I know how hard it is to like to sleep." I know how hard it is to get sleep, especially as you age. So,
please lean into that. But here's the problem with poor night sleep is it increases cortisol and it will this spike in cortisol will stimulate ghrein which is your hunger hormone and
suppress leptin which is your fat burning hormone and tells your brain that you are full. So you want to shoot for about 7 to n hours of sleep. Um, but
again, let's just get some good quality sleep so that we can keep those hormones balanced, keep cortisol down, your brain and body can repair. So, let me know which one of those steps you've done that has been really helpful. If you're
struggling with becoming this fat burner that I know you can be, um, if you have any, you know, put your concerns in the comments, we'll be there to support you. I look at all my comments. Uh, so many of you are incredible at answering other
people because you've been watching my YouTube videos for years and years and years. And most importantly, I really want to help those of you that are struggling with weight loss because it's it's not it's not about discipline. It's
not about your genetics. It's a strategy. Weight loss is a strategy. And strategy. Weight loss is a strategy. And this video is giving you some real core reasons that you can and and and tools that you can start using so that you can
tap into that strategy. But more importantly, what matters to me is that you don't give up on yourself because your body is meant to burn fat. I promise you. I grew up in a family where my mom was always on a diet. She put my
older sister on a diet. I was taught to be an emotional food eater. I carried 10 to 20 extra pounds on me for most of my life until I started doing these kind of
life until I started doing these kind of of tricks. So, they work and you don't have some kind of special. You're not a special outlier who can't allow you to turn into a fat burning machine. I know you can do it. So, please don't give up
you can do it. So, please don't give up on yourself. it will help you lose your belly weight and it's not working, I want to explain
why. Because everything we have been taught about fats is completely wrong. 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, and this is why I've so wanted to do and this is why I've so wanted to do this video for you, is you can use fat
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 this video. So here we go. We've got to understand that there are two types of
understand that there are two types of fat. So there is subcutaneous fat and there is visceral fat. 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. But visceral fat is not just the fat around your belly. That is all visceral fat for both men That is all visceral fat for both men and women. Um, 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 this the research on visceral fat is pretty gnarly. So,
on visceral fat is pretty gnarly. So, there's a 2021 study uh in the Journal of American Heart by the Journal of American Heart Association that followed over three,000 adults and found that visceral fat was independently
visceral fat was independently associated with a 60% increase in heart attack or stroke. 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 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. 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. Your your the fat that accumulates fat. Your your the fat that accumulates around your belly actually detoxes. gives off a waste that goes up into through in from your stomach through the
portal vein 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 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 approach where when
we start to use fasting specifically to lose weight, we need to get soften up this visceral fat. And these foods I'm going to talk to and these fats you can use right now um are going to be imperative for that. The other thing
that I I want to point out to my menopausal friends is that when you go through pmenopause, unfortunately that hormonal change makes you accumulate more visceral fat with gets that menopausal belly weight that is so
unattractive or so many of you um are having are struggling with because it having are struggling with because it just appears out of no nowhere. Now, let's talk about different types of fat. And this is incredibly important. So,
And this is incredibly important. So, you have omega-3, omega6, and omega 9 fatty acids. Every single fat that you eat will fall into the category of one of those three types of fatty acids. When we are eating the standard American
diet, when you or western diet or ultrarocessed diet, when we are eating ultrarocessed diet, when we are eating that diet, it is very high in omega sixes and it puts you into an inflammatory state and it causes you to
make more visceral fat. But the reason it does that is because it threw this it does that is because it threw this balance off. Three, six, nine, they have to be in balance. And so when omega sixes go up from ultrarocessed foods,
sixes go up from ultrarocessed foods, now we are that balance is thrown off. And I've had so many of you ask me about the benefits of like fish oils and the benefits of like fish oils and omega-3 oils. 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 and you want to see uh what I personally use. But the thing is that if you are eating a high ultrarocessed food diet that is high in
omega sixes and you come in with a fish oil, that can be really powerful for balancing those out. But if you're not eating a high ultrarocessed diet, 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 and not always going towards supplementation. And I and we'll I'll show you some some more reason why. But we have to remember that any fat
that is high in omega sixes, the the toxic harmful omega sixes 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 And we mess our metabolic system up often by getting this ratio off. It's like such this weird little nuance that starts to lean you more towards more
starts to lean you more towards more belly fat. There's a 21 review in the in Missouri medicine that confirmed that humans evolved on a diet that was roughly one to one, meaning they had one omega 6 to one omega3.
omega 6 to one omega3. But the average western diet today is 20 But the average western diet today is 20 to one. 20 parts of omega6 in their diet to one. 20 parts of omega6 in their diet to one omega-3. That is driving belly.
That is driving visceral fat. that is killing you cardiovascularly. So, we want to bring the one one back. And we have some earlier trials that we've looked at on this balance that shows that simply improving your this
shows that simply improving your this ratio to 4:1. Take it out of 20 to one. Get it to 4:1 decrease your chances of a heart attack by dying by a heart attack by 70%. So these five foods flip that ratio.
These five foods are going to get you back to one to one and have you reducing the belly fat not just on the outside but also the organs on the inside. 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 monooun unsaturated unsaturated fat and it's a really powerful polyphenol that will feed good bacteria. There is a 2018
study in the European European Journal of Nutrition that says that w check this out my women. Women who ate two tablespoons of extra virgin olive oil
daily for nine weeks had 80% more fat loss than women who ate soybean oil. 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. 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 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 fat. There's another metaanalysis, a 2018 There's another metaanalysis, a 2018 meta analysis that shows that um it
reviewed 11 trials. So, this is a this is a metaanalysis that olive oil is a metaanalysis that olive oil consistently produced greater body fat loss and reduction of waist waist size when compared to other oils. I don't
know about you, but olive oil is the visceral fat. It is the belly fat hero challenge. Let me know if you're doing the 30-day challenge. 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 I'll explain to you how we can start to apply it. it. Fatty fish is really high in omega-3s. So, this is your mackerel. This is your sardines. This can even be
wild caught salmon. Um, I saw a funny funny thing on Instagram. Sardines. Put with sardines because we did some sardines on our Tik Tok channel um and on my Instagram and it like went crazy. Um, I even had somebody come up to me at
restaurant and told me she did a sardine fast and it completely changed her mental health. Sardines are quite popular and I saw an in Instagram post where some woman was getting really angry because she was trying to find
sardines and sardines have become so popular that she they're running out of sardines are because they're so high in the omega-3 fatty acids. And there is a
the omega-3 fatty acids. And there is a uh 22 study in hospital nutrition that looked at two different diets. um 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's an acronym you can use to remember the acronym you can use to remember the fatty fish and it's called smash. It is
salmon, mackerel, anchovi, sardines and herring. Add your smash foods in. They are low in mercury and they are high in omega3s. And you want to aim for two to three servings per week. Okay, food number
about this all the time because I am obsessed with this food right now, and obsessed with this food right now, and it is whole eggs. 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, which is incredible for balancing your nervous system and even improving neuroplasticity in your brain. So, eggs are not only high in omega-3,
choline, um, but they have a lot of vitamin D in them. And stay tuned. There is a whole video that I'm doing for you. I'm actually doing it today as I do these videos on why vitamin D is such a powerful weight loss nutrient.
powerful weight loss nutrient. So when you are looking for eggs, I want to make sure that you are looking for pasture raised eggs. Those are the ones that have the really bright yellow orange yolks. Those are going to be
orange yolks. Those are going to be higher in omega-3s. So that's how we're going to use eggs. Okay, food number four. Another house favorite here in our four. Another house favorite here in our home is grassfed beef. So, and you could
also even do grass-fed dairy. So, grass-fed beef is one of the most meaningful re sources 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. In fact, grain-fed beef is going to spike that omega6, 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 uh effect in your body. So, those of you who are like, "Wait, isn't beef contribute to cardiovascular
beef contribute to cardiovascular disease?" Yes, conventional beef because it's high in these omega sixes. But if you do grass-fed, you are getting a higher amount of omega-3s. So the quality, it's what that animal is fed
makes a really big difference. Okay, number five is another favorite of mine, number five is another favorite of mine, which is MCT oil. So MCT oil is this
which is MCT oil. So MCT oil is this small little piece of coconut oil, and 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. And there was a 24 metaanalysis in clinical
was a 24 metaanalysis 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 greater weight and fat loss compared to other dietary
fats. So, we have our olive oil that I just that extra virgin clean olive oil just that extra virgin clean olive oil and now we know we can add in MCT oil. Now we're bringing 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, but we didn't get the message that it was the omega6 fats that are going to cause you to gain weight,
not the omega3 fats. And there's another incredible study, 2017 study in physiology and 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 uh before it. In fact, this one said they reported lower hunger for 3 hours after taking a tablespoon and a
hours after taking a tablespoon and a half of MCT oil. So, those of you when you're hungry, try this experiment with me. 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 two tablespoons of Evo is what they call it, extravirgin olive oil. You could maybe do that in the morning and then maybe around 11 or 12 when you would you were like, you know, might normally reach for
food, you would do some MCT oil. You could put MCT oil in your coffee. Um, you can drizzle it as a salad dressing. You could mix it in with extra virgin olive oil, but those two oils are freaking magic for appetite control and
freaking magic for appetite control and being able to break this fat down. And you you could also even just do one to 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 into your closet right now into your pantry and look and see, do you have vegetable oil? Do you have soybean oil? Do you have um
sunflower oil or partially foods that have partially hydrogenated oils? Look at the ingredients. Get those foods out of your pantry now because they are increasing your omega sixes. So, 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 oil is even better. 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. So, choose from the smash list. Um, I recently ran a bunch of blood work on myself and uh I had my OB look at it
on myself and uh I had my OB look at it and we were we were evaluating it and my omega-3s were a little low and she actually had a really interesting idea. She told me just take sardines and cut them up in chunks, little small chunks,
and add them to your salad. I was like, I have a salad every day. That's really easy. So, you could take eat, you know, a sardine a day. Um, or you can break it down and put it into a salad. I've 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. So, I I really like that as a as a possibility. Okay. Number three, um, be sure you go watch the
video that I did on breaking a fast. We'll leave the link here. Um, but eggs are a phenomenal food to break your fast with. So, my number third action step with. So, my number third action step step it for you is at your break fast
meal, make sure you include some eggs. Um, 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 um 48 hours. So, or even under 24 hours, like
a 12-h hour or 17 hour um 24-hour fast. 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
beef is a little more expensive than conventional beef. Um but it is a health food. It it is a weight loss food. It is a metabolic cardio metabolic uh a metabolic cardio metabolic uh improvement food. It is medicine. And
when we look at conventional meat, it is not that. It is the exact opposite. So, let's start going for grass-fed. If you need to eat it a little less, that's 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 higher you're eating so you get that higher omega-3. Okay. Fifth an 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 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. 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 that you just hate, or you 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, so you bring
understand what to avoid, so you bring those omega-6 the anti- the inflammatory omega sixes 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 cardio metabolic markers improve. That's how powerful this food is. If you have had that experience, put it in the know in the comments so we can see it. If you are joining me on my 30-day challenge of these oils, let me know.
But most importantly, most importantly, I do not want you to think that you are I do not want you to think that you are a prisoner to this m this belly fat. You are not. You are not a prisoner to your blood work. It is not congenital. You
can we 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. 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 you all are. If you like this video, you're going to want to check out
video, you're going to want to check out the next one.