So if we have man boobs, it's a sign we have high aromatase and low testosterone, which causes estrogen toxicity. See again, aromatase converts testosterone to estrogen. So that's what's happening in our body. We normally should be producing testosterone, but aromatase is coming out and it's taking testosterone and converting it to estrogen. Well, welcome back to the podcast. Today I've got a 21-day plan to get rid of belly fat, man boobs, and estrogen toxicity. So of course, when I talk about man boobs, these are, this is excess breast tissue that men have, which is associated with estrogen toxicity. But women oftentimes will have estrogen toxicity as well. So this is a great episode for you if you were a man, a female. If you know anybody that has excess belly fat, man boobs, is dealing with things like endometriosis or menstrual issues, menstrual pain, perimenopausal, and menopausal problems. This is a great episode for you to listen to and also to share with anybody that you know and that you care about. And if you're struggling with accomplishing your health goals, we have an amazing health coaching team at DrJockers.com. Just go to our website, DrJockers.com, check out the health coaching, long distance coaching tab, and you'll find out all the information or you can email us at info at DrJockers.com. And we will get your information over to one of our coaches and you can talk with them about your health goals and about things that you've been doing, and they can help personalize and customize a health coaching plan for you to accomplish your health goals. So go ahead and take advantage of that. And thanks again for being a part of our podcast community. I really appreciate hearing all the great feedback from you guys all over the world. I mean, we have over 11 million downloads on this podcast as of this recording. And just continuing at this point, we're getting somewhere on 700, 800,000 podcast downloads every single month and growing. And so I really appreciate all the downloads, all the shares, everything you guys are doing to get this message out. Thanks so much. Thank you for being a part of our podcast community. God bless you guys. Let's go into the episode. I have great news. You can regrow your hair. You see, scientists in Switzerland have made a stark discovery. Hair loss doesn't have anything to do with age. In fact, it has to do with your hair follicles getting turned off. And now they've found out how to turn them back on. You see, your hair cycles through three main phases, growth, transition, and shedding. And here's the problem. Some people's hair just doesn't grow back after shedding. The follicles get stuck before they can return to the growing phase. That's where anagain new comes in, a compound carefully extracted from pea sprouts by Swiss researchers. 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You have insulin resistance, low testosterone, and estrogen toxicity. In this video, I'm going to go over the best foods, exercises, and strategies to fix this. First off, we got to understand what is insulin resistance? Well, insulin resistance is when, see, insulin is this amazing hormone that comes out when our glucose levels, our blood sugar goes up. Insulin's job is to take sugar out of the bloodstream and put it into the cells where it can be used for energy. The problem is when we continue to increase our blood sugar levels, the insulin has to come out in higher and higher amounts. And over time, the cells get so stuffed full of glucose and they become damaged. When we're using glucose as an energy source, it's a quick energy source, but it's also a dirty energy source. And that means we create a lot of metabolic waste. And we start to damage our mitochondria. And now we can't take in as much glucose and use it as an energy source effectively. And then our receptors on our cells become resistant to insulin. And so we stop hearing that signal. And now our pancreas is producing more and more insulin, so our blood levels of insulin go up. And so we end up with this condition of insulin resistance. And there are several signs. One is that we have these man boobs. Other symptoms could be we eat a big meal and we're still hungrier. We have cravings constantly throughout the day. So we're constantly craving sugar, we're craving starches. Even after we eat a meal, a big meal, we're still craving those things. Okay? We have weight that we just can't get off of our body. That's a common symptom. Skin tags, acne, things like that, all can be signs. And so if we have man boobs, it's a sign we have insulin resistance. We also have something called high aromatase. Aromatase is actually an enzyme. It converts testosterone to estrogen. So if we have man boobs, it's a sign we have high aromatase and low testosterone, which causes estrogen toxicity. See, again, aromatase converts testosterone to estrogen. So that's what's happening in our body. We normally should be producing testosterone, but aromatase is coming out and it's taking testosterone and converting it to estrogen. Aromatase functions in a high insulin environment. The only way to lower aromatase is to lower insulin. That's what we've got to do. So here's a 21 day fix. Number one, no sugar or starch or seed oils during this period of time. What's a seed oil? That's going to be things like corn oil, soybean, safflower, cotton seed oil, canola oil. Okay? We want to make sure we're avoiding those oils. So make sure no processed foods, right? And also look at condiments like salad dressings. A lot of times they're an area where you have hidden seed oils. And watch out when you go to a restaurant, oftentimes they're cooking in seed oils. So make sure you tell them, I cannot have seed oils. Tell them you're allergic or whatever you need to do. Say I need you to cook in butter, right? Cook in butter or cook in beef tallow, beef fat, right? That's the best oil for them to cook with. Go as organic as possible, right? I know that seems like a lot of people are like, why do I have to go organic? Well, your system, if you have man boobs, your system is already overwhelmed with things we call obesogens. Okay? These endocrine disrupting compounds, parabens, phthalates, BPA, okay? Microplastics. You're already overwhelmed with it. That's why you have the man boobs. So pesticides and herbicides are also endocrine disruptors. When you go organic, you get more nutrients in your food and less toxins, less chemicals, less endocrine disruptors. So this is a way to detoxify your body, okay? 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That's T-R-O-S-C-R-I-P-T-I-O-N-S.com slash Dr. Jockers, D-R-J-O-C-K-E-R-S for 10% off your first order. Clean energy, clinical grade, you'll feel the difference. Now, first week, you're going to do three meals. You're going to do 50 grams of protein in each meal. That seems like a lot, right? It's about eight ounces or so of meat. Seems like a lot, but you're taking out the sugar and the starch. And so that protein is going to provide satiety and turn on fat burning. Focus on making sure you're getting at least 50 grams of protein in each meal. And then you can, of course, have healthy fats that's going to come from things like, you know, all your grass-fed animal products. It's going to come from grass-fed butter, beef tallow, extra virgin olive oil. And then you can have fruits and vegetables as well, right? So you can have all of that. Okay. And then make sure you're walking three times a day for at least 10 to 15 minutes, right? Walk in the morning when you get up, walk around midday, walk in the evening. You're going to get not only great movement in, walking is so therapeutic for your body. Not only is it helping you burn through fat, but it's also helping improve oxygenation. It's also helping improve the neurotransmitters in your brain so you have better mood. You're able to think sharper and quicker. Okay. But on top of that, you're also getting different wavelengths of sun. In the morning, you're getting a lot of red and infrared light, which help charge your mitochondria, give you energy for the day. In the middle of the day, you're getting UV light, which helps stimulate vitamin D production. And in the evening, you're getting red and infrared again, which help your body to start to rest and get ready for a deep restorative sleep at night. So make sure you're walking. I recommend morning, midday, and in the evening. Now, resistance training, this is key. If we want to burn through that fat that's causing these man boobs, we need to be strength training. Okay. I recommend four days a week, 15 to 20 minutes. It doesn't have to be long, but you're going to go one day you're going to do upper body, the next day you're going to do lower body. Right. So let's say Monday was upper body, Tuesday, lower body. So the upper body can rest and recover. Wednesday, take a rest day, still walk, but don't do strength training. And then Thursday would be your upper body day again. And then Friday would be your lower body. When you're exercising, making sure you're doing compounds, full body type exercises, right? It's going to be things like bench press, bent over row, or like a seated row, right? When you're doing upper body, you do a push exercise followed by a pull exercise, right? With very little rest between sets. You don't want to take a long rest. By taking short rest between sets, you actually really stress the mitochondria and create new, healthy, stress resilient mitochondria that burn fat more effectively for fuel. So make sure the exercise, the resistance training is tough. It's hard on your body. Okay. It actually feels real intense. Make sure you're doing squats for your lower body. Squats are one of the best exercises to promote growth hormone and testosterone. Squats, deadlifts, and lunges, those are going to be your best lower body exercises. So again, two upper body days a week with two days in between. Okay. So Monday and Thursday are great. Lower body, two days in between. So Tuesday and Friday would be great for lower body. Make sure you're getting those compound exercises. You got to make sure you're hydrating well. I recommend drinking a gallon of water daily. You shouldn't drink it all at once. You should be drinking it throughout the day, but you want to make sure it's filtered properly. So get reverse osmosis or distilled water. Ideally, you get a system in your house or your apartment or whatever it is, or portable systems. So you can drink it out of a glass and not buying it in a plastic jug. The plastic jug is leaching all these endocrine disruptors, these xenoestrogens into the water. So make sure all your liquids, your oils, anything that you're using is in a glass jar, right? And drinking out of glasses. That's going to be key for reducing your exposure to these toxic xenoestrogen compounds and microplastics. Okay. Now, apple cider vinegar. I'm a huge advocate of this. Take one tablespoon of water before each meal. What does apple cider vinegar do? Well, it's going to help you digest your meal more effectively. When you do that, it stimulates the production of stomach acid, bile, and pancreatic enzymes, because it has this effect of stimulating your vagus nerve. Craneal nerve 10 travels from the brainstem into all of your major organ systems and will activate your production of stomach acid, bile, and pancreatic enzymes. Also, it has acetic acid, which is like this amazing fuel for your mitochondria. It helps mitochondria function better and burn fat more effectively. So have a tablespoon of apple cider vinegar in four to six ounces of water before each meal, roughly 10 minutes before the meal or so. Now, also coffee. Drink coffee in the morning if you feel good with it, or you can do green tea, right, or some sort of herbal tea. Coffee has chlorogenic and caféic acid, which are also great for mitochondrial function, and they stimulate a pathway in our system called AMPK, which activates fat burning and also cellular healing, right? So it actually activates autophagy processes. So drinking coffee in the morning is a really good idea. Okay. I mentioned eating two meals a day. Okay. People are going to ask, when should I eat those meals? Well, you could eat them, you could eat breakfast and dinner, right? Or you could eat lunch and dinner, you could eat breakfast and lunch. Okay. Doesn't necessarily matter. You could eat in a tighten window, I'm a big advocate of intermittent fasting, but I found that people can burn through these man breasts. If you want to improve your gut health and immune system and watch your skin glow, you need to know about armra colostrum. You see, we live in an environment our biology was never designed for. We have EMFs, artificial light, seed oils, microplastics, endocrine disruptors, modern stressors. These assaults can disrupt the signals your body relies on, negatively impacting gut, immune, and overall health. Armra colostrum works at the cellular level to bolster your health from within. 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Once you digest that breakfast meal, just make sure you're avoiding the sugars and the starches. Also important again to avoid as much plastic as possible. It's impossible all together to avoid plastic. I don't expect you to. None of us can. However, the more you can reduce your exposure to plastic, the better, less toxins coming in your system. Also make sure you're prioritizing good sleep. Get in bed early, 9 to 10 p.m. somewhere in that timeframe. Make sure that your room is dark. You've got an eye mask on at night. If you're on electronics before you go to bed, make sure you got blue light blocking glasses on to block any of the blue light that would come in. Also make sure that you're getting midday sunshine. I talked about getting sun throughout the day. It's one of the most important things you can do to help burn through dangerous visceral fat. Make sure that you're considering sleep apnea. A lot of people with excess visceral fat, they are having trouble breathing at night. It's a good thing to get tested just in case. Especially if you're waking up, you just don't feel rested. You feel like you're waking up all throughout the night. It's a possible sign you may have sleep apnea. Now, we talked about the first week. The second week, we're going to go to two meals. We start with three meals. The second week, we're going with two meals. 50 to 75 grams of protein in each meal. You're eating a lot of protein. You're walking three times a day, 15 to 20 minutes. I want you while you're walking to focus on what you're grateful for. Then make sure you're doing resistance training. 15 minutes of intense resistance training, four days a week. We talked about that Monday, Tuesday, Thursday, Friday, for example. Then the third week, the third week, we're going to drop it from two meals, down to one meal a day. Or if you're not able to eat a lot of food in one meal, maybe you've had your gallbladder taken out, you could do two meals in a four-hour eating window. A very short window, maybe from 2 to PM to 6 PM, for example. You want to make sure you're eating 100 grams of protein. That would be like one pound of a 90-10-gram beef would give you 90 grams of protein and 45 grams of fat. That would be an example of the macronutrients in a 90-10 grass-fed ground beef. It's roughly about 100 grams of protein. You want to make sure in that meal you're consuming roughly about 100 grams of protein. Because you're only eating one meal, you're going to be in a caloric deficit, so you're going to really start burning fat. Week one and week two, we really focus on blood sugar stability to make week three easier. When we go down to one meal or two meals in a very short time window, we need to make sure our blood sugar is really balanced so we can burn fat throughout the day. That's what's going to end up happening here. But when you do eat that meal, I want you to eat a lot of protein. Again, 100 grams of protein in that meal. Again, making sure we're walking three times a day, 15 to 20 minutes, always focusing on what we're grateful for during that walk. That's so important. You can also do something called horizon gazing. If you're out in nature, it works really well. You're basically walking and you're looking out as far out as you can and just taking in the natural beauty. You're looking at the sky, you're looking at the treetops, trying to take in the natural beauty that's around you. That helps to relax your body. It helps produce something called oxytocin, which helps you feel more connected in nature. Also, it helps reduce stress hormones in your system. That's going to help you burn fat more effectively for fuel. You also want to make sure you're doing resistance training, four days a week of resistance training. 15 minutes, 15 to 20 minutes each day. That's super critical. Again, strength training, like we talked about, Monday, Tuesday, Thursday, Friday as an example. Upper body Monday and Thursday using compound exercises, lower body Tuesday and Friday using compound exercises. Squats, deadlifts, lunges. It should hurt, but you got rest. You got two days of rest before you get to the next day. It doesn't have to take long. In fact, I recommend very little rest between sets. That's going to activate and shock those mitochondria more and help you burn more fat for fuel. If you do that, you're going to burn through those man boobs. You're going to be fitter, right? Feel better, have more energy, better mental clarity, and a lower risk of developing chronic inflammatory conditions. So try that out today. Leave a comment below. Let us know how it's working out for you. Be blessed. 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.
