They say every hour of sleep before midnight is equivalent to three hours of the regenerative capacity of sleep after midnight. When we're able to get to bed early, let's say 9, 10 p.m., we're going to get more melatonin and growth hormone production, right? And growth hormone is our quintessential anti-aging hormone. It helps us burn fat, preserve and build lean body tissue, muscle and bone tissue. Welcome back to the podcast. Today's episode is on the five-day visceral fat fix. I'm going to go through the best foods, exercises, and the best protocol to burn this dangerous fat that surrounds your organs, chokes off blood supply to your organs, and releases inflammatory compounds. If you've got a lot of visceral fat, it's literally inflaming your body. You're burning up your body with that and accelerating the aging process. I'm going to go through a five-day program here to help you burn through that. You guys are in for a treat. If you know anybody that's looking to lose weight, it's a great episode to share with them. And if you want more information on visceral fat, on burning fat for fuel, the best articles and infographics you can find at drjockers.com. Just type in whatever the keyword you're looking for. You're going to find the best natural health content on every major health topic at drjockers.com. We also offer long-distance health coaching. And if you're somebody out there looking for health coaching to help you reach your health goals, all of our programs are very affordable. Our health coaches are amazing. We work with people all over the world. And just email us at info at drjockers.com. And we'll be happy to get you that information and really help walk you through a program, looking at your labs, your health history, and customizing a program to help you reach your health goals. So info at drjockers.com for that. Leave us a five-star review on the podcast and share it with somebody that you know and that you care about. Thanks so much for doing that. Thank you for being a part of our podcast community. Let's go into this episode on the five-day visceral fat fix. 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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I'm going to talk about the best foods, the best exercises, and the best meal plan to burn this dangerous visceral fat that surrounds our organs. And why is that fat so dangerous? Well, this sort of fat that surrounds our organs is different than subcutaneous fat. All of us have some subcutaneous fat that sits under our skin, gives us a lot of benefits. It actually helps to preserve heat, right? And protects our body and our organ systems. But visceral fat is kind of like scar tissue, right? There's no real main benefit other than having a reserve of energy that we can use during a time of famine. Like if we're fasting or if for some reason our ancestors, you know, they would have times where food wasn't available. They didn't have a good hunt or a good harvest. So that visceral fat was helpful during, let's say, the winter when they had more times of famine. You know, late summer, early fall they had the harvest They were eating a lot of good food and more carbohydrates more root vegetables more fruit They developed some visceral fat but the body would naturally burn that as food scarcity increased as the weather got colder Now, in our society today, we're constantly eating. You know, our body is in a constant state of feasting. So we end up developing this visceral fat. And unless we're intentional about it, it just stays there. And what happens? It actually drives up inflammatory cytokines, Things like interleukin-6 and tumor necrosis factor alpha, which then stimulate the increase of something called C-reactive protein. And C-reactive protein is associated with heart disease, dementia, brain degenerative conditions, cancer, all forms of chronic illness. And so really key that we're burning through this visceral fat. So what do we want to do? Here are the foods, exercises, okay? We also want to focus on good sunrise and also good sleep. That's what we need to be doing. So in the morning, you wake up, get out and move and take a 20-minute walk outside. I recommend three 20-minute walks daily if you really want to burn this visceral fad. Walks are so powerful, believe it or not. They're so incredible. Not only are you burning calories when you're doing that, but on top of that, you're actually moving your lymphatic system, you're oxygenating your body, improving your circulation. So there's so many great benefits to it. And I also recommend ideally doing it in nature if possible. And so doing it outside and looking far out on the horizon, something called horizon gazing. When we're looking way out in the horizon, it actually lowers our stress hormones, lowers cortisol, okay? Puts us in a more relaxed state where we can heal and regenerate. So that's super powerful for us, okay? And we're also able to take in the beauty of nature, right? Which gets us more motivated, improves our moods. There are a lot of great benefits to that. So start your day with a good walk. I would also recommend walking in the middle of the day and walking in the evening. Now, exercise. I recommend strength training. Doing 20 to 30 minutes of strength training about three to four days a week. And change your muscle groups. That means, you know, do upper body one day, lower body the next day, right? And then take a rest day in between. When you're doing upper body, I don't want you doing bicep curls. You want to do press exercises followed by pull exercises, okay? So an example would be like a bench press or a push-up followed by a row, like a seated row or a bent-over row. That would be better. You know, those would be great exercises. You're going to, they're called compound exercises. You're getting, you're stimulating more muscle mass and that's going to ramp up mitochondrial function and fat burning more effectively than if you're doing an isolation exercise like a bicep curl. For leg day, do squats, deadlifts, lunges. Those are going to be the best exercises for burning visceral fat. So you can even just start with air squats, right? Just doing a squat in the air without any weight. You don't necessarily need weight. You could do deadlifts in the air, squeezing your glutes, okay? Those are exercises that are going to help you burn through fat more effectively and activate your mitochondria. Now, meals. I recommend two meals a day, okay? This is, you know, let's talk about how to do this meal plan. two meals a day, eating 50 or more grams of protein per meal, okay? So what does 50 or more grams of protein look like? That's going to look like eight to 10 ounces of meat, depending on what kind of meat you're using, right? Chicken, steak, it's going to be about eight ounces or so of meat in a meal, okay? But you're not going to eat the starch and the sugar. So that's going to reduce the amount of calories, but you want to focus on the protein. When you're eating the protein, that activates different types of hormones in your system that give you satiety. So you feel satiated. You also want to make sure you're consuming healthy fats. It's going to be things like grass-fed butter, extra virgin olive oil. You're going to get healthy fats in your grass-fed animal products as well. And then consume colorful fruits and vegetables, right? So getting the colorful fruits and vegetables, super helpful as well. So add those in. That's going to add fiber and nutrients. I also recommend doing one tablespoon of apple cider vinegar and water before meals, roughly about four to six ounces of water with a tablespoon of apple cider vinegar. That will activate your vagus nerve, which helps your body stimulate digestive juices, stomach acid, bile, pancreatic enzymes, so you can digest and absorb the meal more effectively. But also there acetic acid in the ACV in the apple cider vinegar That acetic acid is powerful fuel diesel fuel for your mitochondria It helps really drive up mitochondrial function and allows your body to burn fat more effectively for fuel. That's why the research on apple cider vinegar, stabilizing blood sugar, improving insulin sensitivity, helping you burn fat is so good. The research is so good out there. So take one tablespoon of apple cider vinegar and water before meals. Well, I just want to interrupt this podcast for a very important public service announcement. One of the most dangerous things you may be doing for your health is cooking a healthy meal at home. I know that sounds crazy, but here's what the science says. Most of us are unknowingly swallowing thousands of shreds of microplastic with every stir fry, egg scrambler, veggie saute. Now, where's it coming from? Your nonstick pan. 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It's 100% free from Teflon, PFAs, and plastic coatings. It's made with Swiss engineered ceramic and it's truly non-toxic. It cooks beautifully, cleans easily, and most importantly, it doesn't poison your food. If you're serious about reducing your toxic load, this is one upgrade I highly recommend. Right now, the P600 cookware is 50% off. And for a limited time, you can take an extra 20% off with the code SAFE20 at checkout. Just head to chefsfoundry.com forward slash jockers to claim your discount now. But stock is limited and this bonus discount could end at any time. So use the code SAFE20, S-A-F-E 20 at Chefs Foundry, all one word, C-H-E-F-S foundry.com forward slash jockers before this offer disappears. Your body will thank you, but so will your family. I also recommend drinking organic coffee or green tea or herbal tea every day. Coffee has something called chlorogenic acid as well as caffeic acid. So these two compounds are really great. They activate the AMPK pathway in your cells, which stimulates fat burning. Green tea does as well, right? So drinking organic coffee or organic green tea early in the day will stimulate more fat burning and start getting your body burning that visceral fat for fuel. I also recommend in your meals, making sure you've got bitter herbs. Bitter is good for your liver. Okay. So bitter herbs help stimulate the production of bile. Bile is critical for detoxifying, getting rid of high estrogenic compounds, right? From plastics, microplastics, parabens, phthalates, things like that. We need to move that out through the bile. So some good foods are going to be arugula, ginger, radishes, parsley, cilantro, lemon or lime, onions, garlic. All those are really good for helping move bile in your system. And then you can also use supplements. Right now, you don't have to use supplements, but there's some really good ones that help with stabilizing blood sugar, improving insulin sensitivity, so you can burn through that visceral fat. One is called berberine. Berberine is a bioactive compound that's found in different herbs, things like Oregon grape root, right? So different herbs, roots, things like that, golden seal. And it has been well-researched to help stabilize blood sugar, improve insulin sensitivity, and burn through visceral fat. So berberine is great. Milk thistle is great for liver health gut health kidney health N really great for protecting mitochondrial function so you can burn fat more effectively for fuel You can also take something like a multivitamin that high in chromium. Chromium is really key for blood sugar sensitivity and insulin sensitivity, right? Good blood sugar balance and insulin sensitivity. We need that chromium. Also, your multivitamin should have a good amount of zinc, magnesium, B vitamins, and fat-soluble nutrients like vitamin K2 as well vitamin A and vitamin E. So those would be good supplements to take. And then make sure that you're getting sun during the day, right? Getting good sun exposure helps activate your mitochondria so they can burn fat for fuel. You got to think about sun. It's called photobiomodulation. Think about it like charging a battery, just like you would charge your cell phone, okay? In order for the cell phone to last all day, to have the energy it needs to last all day, you're charging it. Well, that's what the sun does for your mitochondrial battery. It literally charges it. It is a physiological process we call photobiomodulation. And there's all these different wavelengths that come from the sun. All of them have a positive effect on your mitochondria. But in particular, infrared and red, which red you see at sunrise and sunset. And then also the infrared, you don't even see it. It's actually a non-visible part of the light spectrum. but you can feel it as heat from the sun. And so that is gonna get in and recharge those mitochondria. So you wanna get sun during the day and then optimize darkness at night. Make sure that your lights are dimmed, that you're not exposed to bright lights at night. Make sure your room is dark, that you're sleeping in. You've got an eye mask on. I think that's super helpful to block out any sort of ambient light that might be coming in your room. Make sure at night you're winding down by 9 p.m. at night. and getting ready for good sleep. They say every hour of sleep before midnight is equivalent to three hours of the regenerative capacity of sleep after midnight. When we're able to get to bed early, let's say 9, 10 p.m., we're going to get more melatonin and growth hormone production, right? And growth hormone is our quintessential anti-aging hormone. It helps us burn fat, preserve and build lean body tissue, muscle and bone tissue. And the more active muscle and bone tissue and the active mitochondria we have in those tissue, the better we're going to burn fat for fuel. So make sure you're prioritizing really good sleep, just as important as anything else I talked about today for really good fat burning. Of course, I talked about making sure we're staying active, taking walks, doing the horizontal gazing. Also make sure that you're laughing, finding things that you can laugh at. The best thing to laugh at is ourselves, right? And there should be plenty of opportunities to do that throughout the day. So laugh at yourself. Don't take life so seriously. Take a moment, laugh at yourself, watch a comedy, right? Laugh with your family. That's one of the best ways to reduce the stress response and activate feel-good endorphins. Make sure you're focusing on having positive relationships with the people around you, coworkers, your spouse, family members, significant other. Make sure you're doing what it takes to cultivate a positive relationship. And then fill yourself with gratitude. Focus on what it is that you can be grateful for each and every day. And when it comes to burning through dangerous organ fat, be grateful. You know strategies now that will allow you to burn this dangerous fat off your body. So not only do you look better, but also you have better energy, better mental clarity, and a lower risk of developing chronic inflammatory diseases. So I'm grateful that you stayed this long. And hopefully take everything I talked about, put it into action. and you're going to see the results. 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 a future podcast be blessed everybody
