Visceral Fat Loss: Fasting & Protein Pacing — Full Breakdown & Transcript

[00:02] every time you look in the mirror, it actually has a technical name and it's called visceral fat. [music] And visceral fat is one of the most damaging to your health. This goes way beyond just vanity. [music] And what's really

[00:16] encouraging is that we have some incredible research showing us that there is a fasting style and an eating style that will help you specifically style that will help you specifically target this visceral fat.

[00:30] So this was a 23 [music] study done in the Journal of Obesity that looked at 41 overweight adults [music] and they took them through eight weeks of a very specific time of type of fast and style of eating.

[00:45] >> And what And they compared it, by the way, to a group that did calorie restriction. [music] And what they found was the fasting and And what they found was the fasting and eating group had a two times better loss

[00:59] eating group had a two times better loss in total weight and more than two times better loss in [music] visceral fat. And for women, women got an even better result than men [music] with this style. So in this video, I'm going to break

[01:13] this all down. I'm going to show you exactly what the fast was. I'm going to show you the eating style. I'm going to help you understand why visceral fat [music] is this weird kind of fat that is hard to burn, but you you now will

[01:26] have the tools to burn it. And I'm going to take you through five steps you can put into action immediately. I promise. So, let's dive in. Okay. First, I just want to up front say what the style was cuz I I'm not here to

[01:40] what the style was cuz I I'm not here to like leave you hanging. So it was a week like leave you hanging. So it was a week in a week's period they only did one day So I've done a lot of videos on alternate day fasting. And what we're

[01:54] finding is that leaving food out of the equation for a day equation for a day sometimes resets, many times resets the sometimes resets, many times resets the metabolism. So, these people ate normal

[02:07] for the whole week, but one day they fasted. Now, the food behavior that they did when I when they I say eat normal, but when I when they I say eat normal, but they had them have one target, which is

[02:19] something called protein pacing. So, protein pacing is where you are doing 20 protein pacing is where you are doing 20 to 40 g of protein with every meal. The original studies done on protein pacing was 20 to 40 g every 2 hours. If you are

[02:36] intermittent fasting where you have like a short window in the morning where you don't fast, sometimes that can be difficult. So, what's cool about this difficult. So, what's cool about this study is that you what they did is they

[02:48] looked at, "Okay, what if they didn't fast for 6 days, but then one day they fasted? And what if in those 6 days we had these this group really focus on protein pacing?" This is not a deprivation moment. The calorie

[03:03] restriction is deprivation. And so, when they took them through that, and they did it for 8 weeks, consistency matters, they saw such a change in visceral fat.

[03:15] Now, if you are new to fasting, I just want you to know I have a food and fasting handout for you that takes you through all the details of how you get up and going with fasting. This kind of fast I'm showing you here, if you're

[03:28] fast I'm showing you here, if you're like, "Oh my god, how do I go a whole day without food?" Make sure you get my food and fasting fundamentals uh handout so that you can start to train yourself to get to that one day. And

[03:43] so you can just head on down to the notes and and click on that. So, but what was really interesting on this study is that it's the combination. So,

[03:55] I read a lot of you guys comments and I hear you in that you're like, well, one alternate day fasting and the next day you're talking about 36-hour fasting. And then one day you're talking about high protein and then the other day

[04:09] you're talking about low protein. It's very confusing, I know. My job here for you on these videos is to give you the tools. Your job is to figure out how to put them into a toolbox. Now, at the end of this video, I'm going to give you

[04:23] some action steps. I'm going to give you a very clear way that you can apply it immediately. But, when the science keeps showing up with some of these really cool studies, we have to start to come back to this idea that it's the

[04:38] combination of fasting style with food style that gets you the best result. So, check this out. In this study, the So, check this out. In this study, the fasting and protein group lost 9%

[04:53] fasting and protein group lost 9% of total body weight. Whereas, the of total body weight. Whereas, the low-calorie group lost 5% of total body weight. Now, I want to point out that 6 days a week these people were eating

[05:08] normal. They were just adding protein in and 1 day a week they were fasting. The control The other group, the control group, they were calorie counting 7 days a week. When I say this isn't about deprivation,

[05:23] When I say this isn't about deprivation, I am not joking. So, what we now know I am not joking. So, what we now know is one weekly fast of 24 hours resets your metabolism. So, the reason that this works so well over 8 weeks is it

[05:39] reset the metabolism and the body stopped putting fat around the belly. So, now, another key part of this study, because it was done specifically on

[05:52] visceral fat, was that the fasting and visceral fat, was that the fasting and protein group lost 33% protein group lost 33% of their visceral fat, their belly fat.

[06:04] Whereas the standard diet group, the calorie restriction group, lost 14% of visceral fat. I will continue to tell you all over and over again that weight loss is a strategic

[06:19] endeavor. It is not a discipline endeavor. It is understanding how to put all these tools together that make it right for you to drop weight. Okay. Now, a third thing I want to point out about

[06:34] this study is that their appetite went down, not up. When we look at the results they got, it's impressive. But, you know that food

[06:46] noise that so many of us are struggling with? Well, fasting one day a week with protein pacing on the other days showed that their appetite dropped by 17%.

[07:01] The standard diet, the control group, their appetite dropped 1%. So, when we're looking at fasting and food styles as incredible replacement or

[07:15] addition to weight loss drugs, I just want to keep coming back and reminding you that you don't have to spend so much money on drugs and supplements and all the things to get the result. It can be as simple as this study is giving us.

[07:32] Now, let's break down why this works, because once you have the knowledge, you'll start to apply this in other areas of your life. The thing I want you to remember is that protein is thermogenic.

[07:45] So, what that means is when we eat protein, our body has to raise its protein, our body has to raise its energy resources to be able to digest that protein. Another way of saying this is protein

[08:00] raises your metabolism. Yes, you can eat and you can raise your metabolism. So, with the protein pacing, we're speeding up the metabolism. The second reason that this study worked

[08:16] is that when you fast in this manner, like 1 day a week, like 1 day a week, you are keeping your body in a state of I've been talking a lot to you all about this recently, where we can't be fasting

[08:31] so much that our cortisol goes up consistently. And then when your cortisol goes up, the body doesn't feel like it's safe. And so, what it does is it slows down weight loss. But when we fast 1 day a week,

[08:47] intermittent fast in those days if that's easy and you want, but if you don't love fasting, those six other days don't love fasting, those six other days you can potentially not fast. One day a

[08:59] week is not going to pull your nervous system into a state of unsafety. It's system into a state of unsafety. It's just the perfect amount of cortisol in that 1 day, but it's not sustained cortisol over time.

[09:15] Now, let's talk about go back to this belly fat idea, because there are some mistakes that people make to try to bring the belly fat down. One of them is they start doing sit-ups. Put in the comments if that's you. Like, how many

[09:28] like, "Oh my god, I don't really love the way I look, especially in the belly. I better start doing more crunches." It doesn't work, because the fat on top of the muscle is what we know as white fat.

[09:44] And white fat is really hard to burn. So, if you are doing sit-ups over and over and over again, that muscle is never going to show Now, it might make your core strong, which would be great for other

[09:59] functionalities of your life, but it's not going to give you the visual result you want. What you need to do is turn that white fat into brown fat. So, brown fat is more burnable. It gets

[10:15] easier to release. So, there's like a conversion that needs to happen in that moment, which is why the fasting day worked. Is because fasting turns white

[10:27] fat into brown fat. And then you put the protein pacing in there. And what ended up happening is that brown fat because the body thermogenics increased, so that

[10:39] brown fat started to become more burnable. It's chemistry. Our bodies are chemistry. So, I will continue to be the voice of stop beating yourself up. You just didn't have this information. And once you understand how to work with

[10:55] your own chemistry, results come quicker. Okay, second trap that people get caught in is the calorie restriction trap. Put in the comments if that's you. And I know my younger version was like that. I

[11:10] know we still talk. I still run into people and who think calorie restriction is the is the way to go. I have people in my reset academy that still we have to like unwind the calorie restriction. But I am telling you, for especially for

[11:27] But I am telling you, for especially for visceral fat, it does nothing but deprive you. So, let's not get into the calorie restriction. Okay, third trap people get in especially for the belly

[11:41] is we get into looking at like a detox tea or a belly fat gadget or we see somebody's belly looked like this and then all of a sudden it looked different because they took a pill. That is not possible. There is no magic pill for

[11:59] this kind of weight loss. What is magic is you changing your chemistry in the ways that I described. Okay, so how do we get this result for you? Well, let's go through five steps. You

[12:13] can write this down. You can apply it tomorrow. You can apply it today. Um, I want you to get the same result that the 40 some people in the study got. So, first first step I want you to take is I want you to think about what day of week

[12:31] you could fast. I can tell you when I first started learning about fasting 10, 15 years ago, Monday was my day. I would have a big meal on Sunday night with my family and then Monday I was the busiest day in my

[12:46] clinic and I would fast all day long. It was the easiest day for me to fast. So, remember that this study was done over eight weeks. This isn't like you're do it consistently. So, pick a day that is going to be the

[13:03] best for fasting. I have found the busier the day, the easier fat the fast. Put in the comments if you've noticed that, too. Now, if you're new to fasting, I just want to point out get the food and

[13:17] fasting fundamentals handout so that you can start to train yourself to be able to do this fast. Because it won't be the first time you, you know, like I wouldn't go from not fasting at all to 24 hours

[13:31] uh of fasting. It may be a little bit hard. So, you want to start working yourself up to that. But, it really it yourself up to that. But, it really it think of it like a one one-day belly fat

[13:43] fat fast. Like, you're literally resetting your metabolism so that it resetting your metabolism so that it doesn't keep being in a stuck mode of accumulation of fat. It's actually in a mode of burning fat. Step two.

[13:58] We want to always, when we are talking about fasting, hydrate and replace our electrolyte, especially on the fasting days. So, I've chatted with you all days. So, I've chatted with you all about Element T. Um they

[14:13] Go down into the notes. We have links and discount codes. But, when you're fasting, this has sodium, potassium, and magnesium in it. This was created originally for fasters. The the challenge when we fast is it can put us

[14:28] in a mineral deficit state. And so, we want to make sure that we're replacing those minerals on the day that you are not eating. And if you don't, you'll notice you One way you'll know you need

[14:41] sodium, potassium, or magnesium is you'll get some like cramping in your legs when you're fasting. That's a sign we've got some electrolyte imbalance. Step number three is I want you to start to learn to

[14:56] is I want you to start to learn to protein pace. There is an art to this. And it looks like this. Every single time you sit down to a meal, you are going to have somewhere between 20 to 40 g of protein.

[15:11] So, ideally, yes, I'm going back to the original study I saw years ago, which was every two to three hours, you want want sure you're getting 20 to 40 g of protein.

[15:24] One of the tricks that I teach my Reset Academy members is look when you go to think about a meal, think about protein first. When you go to grab a snack, don't always go to the chips first. Think about protein first, especially if

[15:41] you're going to try to reproduce this study. In fact, put in the comments if read your comments. So, I love looking information. But, every time on the days that you're

[15:55] But, every time on the days that you're not fast on the day Let's say 6 days you're not fasting, you're doing protein pacing. I didn't say any other restriction. I'm kind of curious if you'll notice

[16:08] that your appetite goes down. If you'll notice that you are having a higher energy. And, I'm really sure you're going to notice that you are

[16:20] starting to drop weight, especially with this formula of 1 day a week of fasting. Now, I'm going to keep reminding you that protein speeds up metabolism. So,

[16:32] make sure you nail that. Okay, step four. You want to add HIIT training twice a week. Okay, I mean, fasting is amazing. Um I'm Here I am, you know, it's been what? Almost 4 years since this book

[16:46] came out. It's sold over a million and a half copies. And, I'm still a huge fasting fan. I I I probably more so. So, it is amazing, but it's not a replacement for exercise. And, exercise

[16:59] replacement for exercise. And, exercise is also considered to be a style of changing your chemistry. And, HIIT training HIIT training is high-intensity training stimulates growth hormone.

[17:14] And, when you have growth hormone in your body, what it does is it starts to speed up fat burning, especially brown fat. Watch, I'm going to combine these all together. So, hit training is where you are doing

[17:29] So, hit training is where you are doing a full out exercise, a jumping jack, a run in place, a sprint. You can go upstairs, you like like running up a set of stairs. Something that actually starts to get your you out of breath.

[17:46] The research on hit training says that you need to be at 70% you need to be at 70% of VO2 max. What is 70% of VO2 max? It means that you couldn't talk. You were you were going all out and you couldn't

[18:00] talk. So, whether that's 45 seconds, 60 So, whether that's 45 seconds, 60 seconds, 90 seconds, you you could do it a walk sprint. You want to make sure that you are going through intervals

[18:13] where you are out of breath. I like the the old research that was done on Tabata's training where it said eight eight intervals. So, you decide how many intervals you want, but you want eight intervals of full on out jumping jack,

[18:30] jump rope, running stairs, sprinting, whatever your choice is, you want to do eight intervals of around 60 seconds and you want to be out of breath. So, this

[18:42] typical exercise won't take you more than 20 minutes and it is highly effective again for burning, raising growth hormone, and burning visceral fat, and you want to be doing it twice a week.

[18:56] Okay, step number five. I kind of combined two here. I'm going to say we always want to be managing our stress because we're here in this video talking about belly fat. And belly fat has a cortisol piece to it. I've done a of

[19:12] connection. So, always make sure you're you're managing your stress. Um I'm I'm a huge fan of Wim Hof breathing. Those of you that like that, it resets your nervous

[19:25] that like that, it resets your nervous system. Um there's incredible science on something called yoga nidra that you just 10-20 minutes a day that puts you back into your body and relaxes your nervous system that I'm a huge fan of.

[19:40] Just Google those two here on YouTube. You'll see there are a lot of videos on those. I'm also a big fan of walking to manage stress. That right foot, left foot, right foot, left foot is really helpful for bringing cortisol down.

[19:56] And then combine that in this fifth step with a target of 25 with a target of 25 g of fiber a day. Now, I know that wasn't in the study. I just want to put this out. But, what fiber does is it

[20:12] slows digestion, it stabilizes blood sugar, and it will it stabilizes blood sugar, and it will suppress your appetite. Not to mention that we need to feed those microbes in our gut more fiber because they help to

[20:28] break down hormones. Hormones like estrogen, hormones like cortisol. They break them down so our system can use them efficiently and get the excess out.

[20:40] them efficiently and get the excess out. So, the research is showing 25 to 30 g. Just making sure that you have a target of fiber. You would do that on the six days that I'm talking about. Now, I found an interesting study on fiber that

[20:55] I want to point out to you because um some of you are using fiber supplements. this. So, if you're not you haven't subscribed to my channel, subscribe and

[21:08] you'll get the new videos out. Um but what's interesting is that there was a study in the Journal of Nutritional Science and Vitaminology. It was a 2020 study, so fairly new, that showed that a daily fiber supplement reduced visceral

[21:26] daily fiber supplement reduced visceral fat and waist circumference compared to a placebo. So, fiber slows carbohydrate absorption down. It as I said, it blunts your blood sugar. It lowers insulin swings. Um

[21:42] there is interesting evidence showing that actually you may want to just that actually you may want to just increase your fiber. Um and again, I'm going to do a video for you all on a very specific type of fiber that will

[21:56] help. But when I looked at that fifth step, I really want to just bring you back to these key components for visceral fat, which is fiber and stress.

[22:08] Okay, interesting story. So, there is an Academy member, uh uh Niyamara is her name. And I love she just and I'll leave her her comments here just so you can see this in action. She did two 24-hour fasts,

[22:23] um and then a little bit later did one 36-hour fast. So, she took that one day 36-hour fast. So, she took that one day of doing a fast, and she lost 2 and 1/2 lbs just over several weeks just doing

[22:37] those fasts. Now, 2 and 1/2 lbs may not seem super attractive to you, but I want to point out that it's a sign her metabolic out that it's a sign her metabolic system had been uh reset and was

[22:50] actually starting to drop weight now. And this was sustained weight. This is not weight that comes off during the fast and then gets added back when you fast and then gets added back when you eat. What Niyamara did was she actually

[23:03] eat. What Niyamara did was she actually reset her metabolism through these 24 and 36 hours. If you are needing more help like that, join my Reset Academy. I'll leave links in the notes. Okay, so I always love to tell you how

[23:18] this differs between men and women. And I just want to point out that men And I just want to point out that men tend to to get more visceral fat than women over the course of their life.

[23:32] But women who go through menopause start to experience visceral fat in a whole new way. For women, one of the reasons that you start getting visceral fat during menopause is because of the loss of

[23:46] It's a chemistry experiment. So, estrogen goes down and all of the sudden that chemistry signals to the body to start to put fat around the midsection.

[23:59] Visceral fat is white fat. Fasting turns it into brown fat and makes it more burnable. Men tend to as they age just gain more and more weight in that visceral area. Same rules apply, it's just tends to be

[24:15] more over their lifetime. Whereas women, hormonally what we're seeing is it's a menopausal transition. Both for men and women, I just want to point out that inner fasting to this length and turning white fat into brown

[24:32] fat can be really helpful. Here are three things I want you to do Here are three things I want you to do immediately following this video. One, Do it right now. Put it in the comments so you're accountable to me. What What

[24:45] day are you fasting? You're get What I'm watching those comments. So, two, you're next meal you are adding protein in. This is

[24:57] a training your brain protein, protein, protein. Action step three. This is one for cortisol reduction and for sleep because when you sleep, you burn a tremendous amount of fat. I want you to put your phone away 30 minutes before

[25:12] you go to bed. If you're like, "Ah, I'm already doing that." then I will encourage you to maybe do an hour, maybe 2 hours. But I want to make sure that as we're winding down throughout the day that you are bringing cortisol down so

[25:27] that you don't get this visceral belly fat even while you're sleeping. You should be burning fat while you sleep, you shouldn't be accumulating fat. And so what you do going into sleep is going to determine that.

[25:41] Okay, let me know if that was helpful. Let me know if you're joining the 8-week challenge and reproducing this study. And remember, I am giving you the tools to be the healthiest human you can be and you get to decide which tool you you

[25:57] works the best for you. So this one has a tremendous benefit specifically for belly fat. So if you haven't tried it, give it a whirl and then come back and let me know how it goes. As always, I

[26:09] hope that helps. If this helped, don't stop here. Click on the next video and let's see what you find there.