Do This First Thing In The Morning & See How The Belly Fat Burns | Dr. Mindy Pelz

okay so on this video we're going to talk about your morning routine what you do in the morning and how it affects belly fat super cool principles so I want to make sure you understand the Rhythm the Circadian rhythm of our 24-hour cycle and how it actually contributes or can actually help your body your belly fat so let's dive in so here's the principle what is belly fat belly fat is excess cortisol and it's excess hormones so this is why we see during menopause we see that a lot of women start to gain weight in

the belly because it's the excess of these two things so we got to keep that in mind when we go to get rid of it it's not it to get rid of belly fat you can't it's not doing more sit-ups it's not like pounding the pavement and and running even further um it's not starving yourself and and counting calories it is being strategic about what's going on with the fat that's accumulated there so we know that cortisol and extra hormones like estrogens especially estrogen mimickers tend to be what accumulates in the belly we just take

cortisol here we're just going to focus on cortisol in this video because when we look at the morning ritual your morning ritual will make or break your cortisol production this is key so let me explain how a circadian rhythm works at night when the Sun goes down melatonin goes up so light is what's going to trigger melatonin for us when melatonin goes up we shut cortisol down and we shut down ins insulin sensitivity I have talked about this before where the meal you eat in the dark at night is going to get stored as fat

a lot more than the meal you eat in the light in a few hours earlier in the light you wake up the next morning you should when you wake up you want your eyes to register light in fact I love waking up with the sunrise because that's the I want to put myself in natural circadian rhythm with what the Earth is doing so as the sun is coming up there's a red Hue in the sky and that's the most natural way for our eyes to signal that hey the Circadian rhythm is starting now and in

starting that circadian rhythm we need to shut down melatonin production we need to come back online with insulin and become more insulin sensitive now let's think about why the body would do that because you'll never forget this if you understand why the body would do this let's go back to our Primal friend what did they do they didn't have light so they usually woke up with the natural light they came out of the cave they didn't have refrigerators didn't have pantries they didn't have typically didn't have food stored so they had to go find food

so our brilliant body has been pre-programmed to release cortisol 2 hours about an hour to two hours after you wake up so think about what we do in the modern world right now we wake up we grab our phone we grab our cup of coffee we sit down and I don't know what your morning routine looks like I'm going to tell you mine here in a moment we dive into work we get dressed we get in our car we drive off to the office we go to the office we sit some more in that couple

hours of period of time we have just produced more cortisol and more cortisol and where does Cortisol go goes to belly fat so in that 3-hour window if you are in the morning time if you are not minding your cortisol it will be stored and this is a basic principle of hormones that you I hope you hear throughout all my videos which is hormones that are not used are stored and they get stored as fat so with that principle in mind knowing that we we need to ride that cortisol wave use that cortisol to its

ad our our advantage so that we don't gain belly fat in the just because of our morning routine let's go through I've got five things I want to talk about first can you ease into your morning I've talked about this on other videos but I just really want to point this out this is something I really made a decision to do years ago for myself I can't tell you how much I love it I love it so much that when I go on vaca or vacation or I'm traveling for conferences I hate if I have

a morning routine that is like get up grab a cup of coffee and out you go can you ease into your morning so think about your body love on your body for a moment you're slowly coming out of that Delta W wavelength that moving into Theta wavelength your like brain is slowly waking up and if you go into your kitchen and you grab a cup of coffee and you pick up your phone you've just taken your body from this beautiful entry into the day where the brain is slowly wake woken up and you put it

into a high alert beta wave brain length which is going to stimulate more cortisol than need be and it's going to stimulate cortisol sooner than than need be so so can we ease oursel into the morning I can tell you what I do I get up I I meditate I listen to music sometimes I literally have this one chair in my house where I'll just sit and I'll look out the window and I'll just let my thoughts come I don't go and look at my my phone it I wait at least an hour sometimes two

hours before I even pick up my phone and look at my email or any socials I always ease myself in okay second one can you delay your coffee by an hour or two I know that sounds brutal but how about we do this how about you have a cup of tea first if you're like me I like the ritual of something warm especially in the winter maybe you meditate listen to some music and keep the lights low and just let that your whole body naturally wake up and then after an hour or two of that

now go to your coffee because what you're doing is you're at you're riding that normal cortisol we if we look at cortisol here for moment what happens is if you wake up you check email you do coffee right away you get one cortisol Spike there and then an hour to two hour late late later you get two cortisol spikes now you have two bouts of cortisol that you've got to deal with and where is it going to be stored going to be stored in belly fat so let's delay our cup of coffee okay third one

get some Morning Light I'm back at this idea that I want us to start to get into this circadian rhythm it's when we're in this Rhythm of the day and night we don't tend to get excess we don't tend to store all this excess if you if you stop and you think of the chronic diseases in the world right now you think of the reasons why we gain weight for no apparent reason especially my menopausal women out there largely it's because we're out of out of sync with nature so let's put you back into sync

with nature by just slowly waking up and and one of the things you want to do is you want to see light so when your eyes see light especially red light it starts to shut that melatonin production off so maybe you put your meditation Chair by a window so you can look out and see the light coming in one of my chairs is right by a window so that when I'm looking out the window I I can see that the the we're going from a red light to a brighter light so my eyes are registering

that and just because I'm looking out the window and doing nothing doesn't mean that nothing's happening inside my body I'm looking out the window I'm seeing the light I'm letting my thoughts come and I'm gradually getting cortisol to raise melatonin is slowly shutting off so it's it's a way to work in sync with the body now if you you if it's winter time or you don't don't have um access to a window this is where I love red light and and you can just Lop on a red light and just turn it on I do

this a lot when I meditating or I'm doing breath work in the morning I'll just put my red light on and have it shine on me and it's again it's a message to my brain hey it's morning we're going to wake up and we're going to start this circadian rhythm okay I got to interrupt this video because I have a free guide for you so you can Master fasting it's called a beginner's guide to a fasting lifestyle and all you've got to do is click here and you can Jump Right In okay now that we

got those first couple hours set when we get that cortisol Spike let's just for the Simplicity sake say it's 2 hours after you wake up when you get that cortisol Spike Do not sit on it Move Get Up use it because we know that the belly fat is stored cortisol so let's use it so what you can do is do your workout is best in the morning so make sure that you're you're using that if you're not like a big worker outer you just just go for a walk I mean I've gone through periods uh

where I work out a ton I've gone through periods where I'm not working out much but I'm always walk I never give up on walk and when I feel as a 53y old woman like hey there's a little more belly fat H happening to me my brain goes are you moving in the morning are you using that cortisol that is being released in the morning and it I'm telling you it works like a charm if you go and you work out early in the morning now you could do things like if you if you really

want to be uh enthusiastic you could do hit training I've explained this on several videos um and if you don't feel like working out that early then go ahead and just go for a walk but let's work out in the morning so that we can go after that cortisol so we got to use that morning cortisol okay last thing the morning time presents an insulin sensitive moment now so I want to be really mindful of those of youve been following me for a while you're trying to figure out your eating window I really want you

to pause and think about what I'm about to say so if we know as melatonin goes down you become more insulin sensitive that means that when that moment kicks in that you are more insulin sensitive you also are going to be better at processing carbohydrates so one Theory and one idea is have your carbs earlier in the day use that insulin sensitive moment as the insulin sensitivity switch gets turned on couple hours after you're up it's light out maybe those of you that struggling to lose weight I just want to offer this as be curious

about this maybe you're 8h hour eating window starts at 8:00 in the morning and maybe you have breakfast at 8:00 in the morning and you close down that window at 4:00 in the afternoon if you're really trying to go after this insulin ride this insulin sensitivity moment eating your carbs early in your day moving your in eating window up to earlier the day in the day making sure that by the time you go to sleep your body isn't having to digest food it's not having to deal with high BL blood sugar as it goes to

sleep could be one of the greatest weight loss hacks you have ever ever seen okay as always I hope that helps and here's the last thing I want to say put in the comments how much weight you've lost following my work here on YouTube or those of you who've done the 30-day fasting reset in fast like a girl let me know how much weight you lost in 30 days following that protocol the DMS the messages the comments the things I'm getting blowing my mind so cool and I'd love to hear your story as well as

always I hope that helps okay where are my gals that are struggling with hormonal imbalance balance bloated feeling like you're not making progress with weight loss you need to add these Foods in so that you can support better hormonal Health there is a lifestyle that estrogen wants you to live and there is a lifestyle that progesterone wants you to live