Now, the reason why the protein sparing modified fast works so well is because the protein helps preserve your lean body tissue. So, your body doesn't get into your and break down your muscle tissue or your bone tissue and it suppresses insulin at the same time. When insulin goes down, your body starts burning fat for fuel. Well, welcome back to the podcast. Today is all about how to burn 10 pounds in seven days. I'm going to go through a proven protocol to get rid of dangerous visceral fat. In particular, I'm going to talk about the protein sparing modified fast, which I've done other episodes on, but it's a really amazing program to help you burn fat while preserving lean body tissue. You guys are going to learn all about it in this episode. And if you're, if you've got specific health goals that you're looking for, looking to accomplish, and you need a health coach, you need somebody to help guide you, we offer that we offer virtual health coaching with people all over the world with a wide variety of health issues. Just email us at infoatdrjackers.com. That's infoatdrjackers.com. We'll set you up with a health coach who can look at your labs, look at your health history, everything about you, obviously do virtual calls with you as well, and set you up and a clinical protocol to help you accomplish your health goals. So, infoatdrjackers.com, type in the subject box, health coaching, and we'll be able to connect to you with one of our health coaches. Of course, great, great, great blogs and infographics on drjackers.com as well. So, one stop shot when it comes to your health, just check out drjackers.com. And take a moment, leave a five star review on this podcast. If you're enjoying it, getting value out of it, on Apple iTunes, Spotify, wherever it is you're listening, give us a five star review. That really helps us reach more people and impact more lives. Thanks so much for being a part of our podcast community. We're reaching people all over the world. God bless you all and let's go into the episode. Well, let's be honest, we're not getting any younger. And if you want to look and feel your best, you need to check out Pure Health Research. They have 45 premium health supplements designed to help with every health goal, whether it's boosting your energy, trimming belly fat, supporting healthy blood sugar, pumping your testosterone up, or even reducing swelling in your legs. Pure Health Research Supplement Store has you covered. Each formula is crafted with natural, non-GMO ingredients backed by clinical research and manufactured right here in the USA. And here's the best part, Pure Health Research is offering you an exclusive 35% discount. 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So it's releasing cytokines, these inflammatory proteins that are driving up inflammation that's degrading your blood vessels, that's causing insulin resistance in your body, that's damaging your liver, that's damaging all the vital organs in your body. It's extremely dangerous. We've got to burn through it quickly. This recipe will work. Who is this recipe? Not for it. It's not for people who are already very lean. It's not for pregnant women. It's not for young children, right? It's not for high-level athletes who are trying to compete. The reason why that, why is because we're going to use a calorie restricted protein sparing modified fast. What does that mean? Well, we're going to do about a thousand calories for seven days. I don't recommend doing this long term, but you can do it for seven days and you'll be fine. What you do is you're going to eat two or three meals a day, depending on your preference, okay? You're going to do it in either a six to eight hour eating window. You might do your first one at 10 a.m., your next one at, let's say, 1 p.m. and then your final one at 5 p.m., for example. You're going to prioritize protein. You want, if you're eating two meals, you would do 75 grams of protein in each meal. If you're doing three meals, you do basically about 50 grams of protein in a meal. Now, it doesn't have to be exact. If you're off by, let's say, five grams or so, no big deal, right? But try to get it in, you know, within five grams to do it the proper way. So, 50 grams in each of those meals, if you are doing three meals, 75 if you're doing two meals, it's your preference, okay? Then we're going to do about 10 to 15 grams of fat. That's usually going to come in the protein. So, you know, you're probably going to get doing a lot of like boneless, skinless chicken because it's very low fat. And this is, this sort of plan is low fat in general. You're going to do, if you're doing three meals, you're doing 10 grams of fat in each of those meals. If you're doing two meals, you're doing 15 grams of fat. So, you really have to watch your fat content. For example, a lot of times, like eggs are, you're basically getting about a gram of fat per gram of protein. So, the eggs are not going to be sufficient, at least not eating a lot of eggs, is it's not going to work on this sort of plan. Same thing with steak. You're going to get roughly about a gram of fat per gram of protein. So, you can't do much of that. You're going to have to do more of the chicken. And you're going to have to do more of the low fat versions of protein, right? But getting roughly about 10 to 15 grams of fat in a meal is going to provide a little bit more satiation along with the protein. So, you're not feeling hungry and you don't have cravings. In fact, a lot of people go through this and actually feel really great while they're doing it. You want about 10 to 15 grams of net carbs. And that's basically just going to come from vegetables. So, no fruit on this plan other than maybe lemons or limes. You can do that or maybe a tiny bit of avocado just because that's higher in fat. And so, really just vegetables. That's, you know, salad greens. It's very low in net carbs. Maybe a little bit of broccoli. But you don't want more than 10 to 15 grams of net carbs in a meal. 10 grams, keep the 10 grams if you are doing three meals. 15 grams if you're doing two meals. So, that's what you're going for, roughly about a thousand calories a day during that period of time. Again, you're intermittent fasting. So, you're eating your meals in a six to eight hour eating window, whatever works best for you. Now, the reason why the protein sparing modified fast works so well is because the protein helps preserve your lean body tissue. So, your body doesn't get into your and break down your muscle tissue or your bone tissue and it suppresses insulin at the same time. When insulin goes down, your body starts burning fat for fuel. So, we start to actually break down and burn fat for fuel. We're also not providing a lot of fat in the diet to be used as an energy source. We're in a state of calorie restriction. So, the body needs more fuel but it needs to dip into the fat stores because insulin is down. So, it starts burning up our own body fat. And it does, it starts doing this quickly and really starts doing it right away. Also, the high protein creates satiety. So, you feel your body, you feel really satiated. You don't actually feel super hungry when you're doing this because of the protein levels. So, that's key. Your body doesn't feel like it's in starvation mode but it's breaking down the fat and utilizing that for energy. So, that's really key here. Now, another thing we want to do is get movement in. We want to walk 10,000 steps daily. 10,000 steps is roughly about five miles. Now, I don't recommend doing that all at once. I recommend doing it roughly three times a day. So, basically breaking it down and doing 2,500, 3,000 steps, let's say three times a day or so. And so, you're going to basically be doing two miles, twice a day, one mile, another time a day. So, I recommend getting morning movement, getting midday movement and getting evening movement. Now, if you can't do three times a day, be based on your schedule, do it twice a day. But getting 10,000 steps and you can track that on a Fitbit or, you know, there's a lot of different devices that track your steps. And so, going out and getting that intentional movement is really, really key. Well, you've heard me talk about the importance of red light therapy and how amazing it is for energy, skin, joints and more. And that's why I'm so excited to share one of Boncharge's newest products, the red light toothbrush. I've seen the positive effects of using the red light face mask on a regular basis. But now, having the power of red light in a toothbrush, it's a game changer. 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I've recommended the red light mask to my friends and family, and I can't wait to tell them about the toothbrush. Also, Boncharge products are all HSA FSA eligible, which gives you tax free savings of up to 40%. Now, it's time to take your oral care to the next level with Boncharge's red light toothbrush. Order yours today. For a limited time, my listeners get 15% off when you order from boncharge.com and use my exclusive promo code, DrJockers, all one word, drjockerrs at checkout. So that's bonchargeboncarge.com and then use that coupon code, DrJockers, to get 15% off. You also get free shipping and a 12 month warranty. So go now and get this exclusive offer. That's boncharge.com with promo code DrJockers to get 15% off today. On top of that, you want to make sure your strength training or doing interval training, some sort of high intensity interval training, three times a week. So I don't recommend doing it necessarily every day. You can do it three times a week, Monday, Wednesday, Friday, let's say, but you're doing it for 20 minutes during that period of time, right? So during the training session, it's roughly about 20 minutes or so, three times a week, doing strength training or interval training, something that's really high intense, okay, that's challenging your muscles and that's going to help your body burn up, stored glycogen, it's going to help turn on more fat burning as well. Sleep, you want to make sure you're sleeping eight hours, okay, and getting at least 10 hours of darkness. So what I mean by that is at night, when the sun goes down, you are dimming all the lights in your home, you're putting on amber, like maybe like a fireplace is fine or kind of an amber light, or you can get blue light blocking glasses that you put on. And now all the screens have this kind of red amber light, okay, that doesn't block melatonin. Melatonin is really key for initiating enough human growth hormone release at night so you can really burn fat and preserve lean body tissue. We need a really good melatonin and human growth hormone release to get these results. And so putting on the blue light blocking glasses at let's say eight o'clock at night, okay, dimming all the lights at eight o'clock at night, wearing those until roughly 10 and then sleeping for eight, maybe nine hours, right, sleeping until six or seven a.m. the next day, that is going to give you the best fat burning type of sleep, the best fat burning potential there, because you're getting enough darkness and enough sleep. So that's really key, that's going to release more melatonin, more growth hormone, so you get all this amazing mitochondrial support, and you get better fat burning effects from that. Okay, also with your meals, I recommend taking a tablespoon of apple cider vinegar in about four ounces of water and drinking that right before your meal. What that does, the apple cider vinegar will actually trigger your vagus nerve, which will produce enough stomach acid, bile, and pancreatic enzymes, so you really metabolize your meal well, and then that's going to help your body reduce inflammation as a whole, right, it's also going to help support your gut lining, and it's going to help you metabolize the food more effectively. Also, apple cider vinegar has been shown to reduce the glycemic impact of the meal, even though we're eating a low carb meal, we still want to keep the glycemic impact under control, it's going to help keep that nice and balanced as well, so simple, easy thing we can do there. And then number seven is good hydration outside of meals, making sure that we're drinking enough water, I recommend at least half our body weight in ounces of water, and you can put a little bit of salt in the water. When we're on a low carb diet like this, we actually excrete a lot of sodium, so we got to make sure we're replacing that, so putting a little pinch of salt in our water when we're drinking it, or taking an electrolyte, a good zero calorie electrolyte powder can be really helpful, okay, and that will help support the electrolytes, one with maybe magnesium, potassium, sodium in it, right, chloride in there, sodium chloride as well as magnesium, potassium, and that will provide the electrolytes that we need, and we're drinking that outside of mealtimes, that can be helpful, you can still drink black coffee, herbal teas, that's fine, just don't get too much caffeine, that will over stimulate your system, but in the right balance, getting a little caffeine, that can actually be helpful, actually turns on fat burning, so that's good, but hydrating outside of that with electrolytes, very important, particularly during the fasting window, not as important during the eating window, because you're consuming food during that period of time, you don't want to dilute your enzymes and your stomach acid, so you can digest your meal effectively, so drinking that, getting that really good hydration outside of mealtimes is key, okay, and then the bonus, the bonus thing, and this is, you know, if you have one, getting into a sauna, it could be a dry sauna, like an infrared sauna, it could be a wet sauna, right, doesn't really matter, although I do prefer infrared sauna for deeper detoxification, it could be a wood-paneled sauna where your whole body's in it, it could be a blanket sauna, right, I have one of those at home, where your head stays out of it, but you're still getting the infrared penetrating into your body, and that's going to get you to sweat, and when you're sweating, you're releasing toxins, that's also increasing your metabolic rate, and that's increasing fat burning, so getting in a sauna every single day for, let's say, 30 minutes can be amazing for helping to speed this process up, it is a bonus strategy, so it's not, you can do this without the sauna, but that will actually improve your results, right, and get rid of the toxins, when you're releasing fat cells, that's where we store toxins, is in our fat, and so as your body is breaking down this fat, you want to get it out of your system, sweating is one of the best ways, you also want to pee and poop it, and that's why hydration can be so important, but sweating is a great way to release these toxins, and so infrared sauna usage, or some sort of sauna usage, can be really beneficial, as you're burning through this dangerous visceral fat in such a quick period of time, I would recommend doing that, on top of that you can also take some sort of binder, like GID tox binder, with charcoal zeolite, with full-vicumic acids, right, something along those lines that helps bind the toxins and pull that out of the system, and that can be really really helpful as well, so guys I just went through the recipe, this is how you can burn 10 pounds in as little as seven days, it's powerful, but again you gotta follow the recipe. Well that's all for this show, and I want to thank you again for spending your valuable time with me today, and if there was something you heard in this interview, that you have questions on, or you want to dive into deeper, then DrJockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment, and giving us a great review. Your reviews help us influence more people, and transform more lives, and if you took something valuable away from this episode, then please share it with someone in your life, you know it can help. We'll see you soon on our future podcast, be blessed everybody.
