Belly Fat, Insulin Resistance, and a Hack to Beat Them Both

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whether you are a man or a woman the Deep Fat that builds up in your belly greatly increases your risk of insulin resistance in fact when scientists surgically removed 18 percent of the belly fat in obese mice their insulin sensitivity improved and their onset of diabetes was delayed this is not a video on how to surgically remove belly fat and we are not mice but I do have a daily strategy that you can use to fight back against belly fat and insulin resistance best of all you can start doing this today using this this and this I explain in today’s video the fat on your body is either subcutaneous or visceral subcutaneous fat is the fat you can pinch under your skin visceral fat gets deposited deep in the abdomen pushing the belly forward hence the name belly fat subcutaneous fat is mostly a benign storage closet you don’t want to have a lot of pinchable fat but having some does not necessarily harm your health belly fat on the other hand is metabolically active that means it increases the release of inflammatory substances and free fatty acids leading to insulin resistance and other health problems when that resistance is present insulin cannot efficiently move sugar out of your blood and into your cells this makes weight loss difficult because the resulting high blood sugar and insulin levels block fat loss and make you feel tired and hungry if not addressed a vicious cycle is created where the insulin resistance encourages more belly fat and the extra belly fat worsens the insulin resistance so we need a way to break this cycle and we will do that using early time restricted eating apple cider vinegar and one ounce of cheese the two tools that encourage fat loss and improve insulin sensitivity are early time restricted eating that we will represent with the clock and apple cider vinegar early time restricted eating is the practice of consuming your last meal of the day by mid-afternoon in other words you finish eating early then restrict food intake until bedtime this improves insulin sensitivity because it lessens insulin’s workload basically when there is no food there is no spike in insulin production apple cider vinegar has been shown to help control blood sugar improve insulin sensitivity and reduce belly fat and I have a video sharing the research supporting those findings which I will point you to but here we have two tools that help you fight back against insulin resistance and belly fat however both have rather glaring challenges for one thing when you stop eating by four in the afternoon you are left with a long stretch of fasting before bed which can be uncomfortable as for the apple cider vinegar the challenges that it tastes bad this is where the cheese becomes a valuable tool in this strategy knowing that you can have an ounce of cheese at the end of the day helps you mentally be okay with fasting in the evening the cheese also makes the apple cider vinegar more appealing in fact a study that used this combination is how this strategy came about back in 2007 I came across a small study showing that consuming 30 milliliters or two tablespoons of apple cider vinegar before bed helped control morning blood sugar levels in diabetic patients what intrigued me is that the participants got those results even though they were consuming an ounce of cheese with the vinegar the cheese was used to make the vinegar more palatable yet you would think that the cheese would negate the benefit it’s either because of the calories or because you’re eating right before bed that was not the case in fact there was a control group that had no apple cider vinegar instead they simply ate cheese and drank water yet that control group like the apple cider vinegar group showed a reduction in fasting glucose I’ll be at a smaller one so it’s intriguing is there something about cheese that has a positive effect on fasting glucose the research team was left with nothing more than speculation but to me that serving of cheese makes this fasting and vinegar strategy doable let’s put this all together so you have a practical strategy that you can use tonight if you would like the ultimate goal is to finish eating for the day by 4 pm and have two tablespoons of apple cider vinegar with one ounce of cheese within an hour of bed that is the target however you can work up to that level when you are insulin resistant hunger is hard to control so to build your comfort level stop eating three hours before bed then over time you can move dinner earlier until you reach that 4 pm Target before bed start with one tablespoon of diluted apple cider vinegar followed by the cheese you will work up to two tablespoons but apple cider vinegar is an acquired taste years ago my husband and I did a video on different ways to dilute vinegar which you do want to do with at least water I’ll share a list of the most common things viewers like to stir in personally I’ve found that mixing in water a splash of lemon juice and a pinch of sea salt helps if you cannot stomach this drink at bedtime you can have it before dinner which is beneficial for blood sugar control there are also apple cider vinegar supplements containing acetic acid which is the active ingredient all I can say about them is that the studies are not out there showing their effectiveness and there is no standardization in the supplement world so you are best off going with the liquid form however if that is just too much of an obstacle choose a supplement company with a good reputation I’m not endorsing any brand but I will leave a link to paleo Valley in the description because I trust their products I want to leave you with a few notes first the takeaway of this video is not that eating cheese at bedtime makes you lose weight the study involving cheese notice that eating an ounce of cheese at bedtime allowed participants to wake with a lower blood glucose reading helping them reach the goal of becoming more insulin sensitive second is cheese the only thing that will work I don’t know the answer to that question since it was what was used in a favorable study it is what I’m recommending if you stay away from dairy I suggest choosing a food like chicken or turkey those foods are similar to cheese and that they are mainly protein with only Trace Amounts of carbs resist the urge to eat a big sugary dessert after dinner that refined treat as a false prophet it seems like the extra food should help you make it until bedtime however because it leads to a blood sugar crash it actually makes you more hungry in the evening lastly the strategy I shared is fairly simple but it is a change and change requires motivation I have a fasting timeline that you can download that shares how your metabolism is running and your body is healing as your fasting hours increase I think you’ll find that it helps you mentally stay on track through the evening hours I’ll put a link to the fasting timeline in the description area below this video or you can click on the icon here on the video thank you for watching I hope this video helped you if so please subscribe and share the video with your online communities have a great rest of your day

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Long-Forgotten Costa Rican Tradition Helped Me Melt 167Lbs

ᴛɪʀᴇᴅ ᴏꜰ ʙᴇɪɴɢ ᴏᴠᴇʀᴡᴇɪɢʜᴛ

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