My 7 Golden Rules To Speed Up Fat Loss | Dr. Mindy Pelz

okay resetters we're going through on this video my seven golden tips for weight loss I know so many of you are working really hard to lose weight and some of you are working so hard and you're still not losing weight and that is so frustrating so I wanted to bring you a video of my seven golden tip make sure you are doing at least a few of these if you're trying to really release weight I think this is going to help you so let's dive in first I just want to put a big shout out

to element who's sponsoring this video but time is right to take back your destiny to reclaim your health and make a splash and whatever your cause who element if you're not familiar with using their product during your fasting window a lot of you all do phenomenal phenomenal it makes fasting so easy so thank you element for creating such an amazing product so the first thing is you all know me I like to start conceptual I like to think big okay what causes the body to hold on to weight in fact a better question would even

be what is fat you know we look in the mirror and we're like I don't really like what I'm seeing and we start saying horrible things to ourselves but what exactly is fat that's accumulating in those areas that you hate and the way that I like to look at this is that it's just excess that's it it's excess glucose it's excess toxins it's excess hormones and so knowing that when I go through these seven tips you will hopefully see weight loss through a new lens because when I look at helping somebody lose weight I just

look at it through why is the body not able to get rid of all that excess that takes me to my first tip tip number one we need to go after the excess glucose and we can do that by stabilizing your blood sugar remember we're always what I'm always teaching you all is to metabolically switch so when your blood sugar goes really high it's going to take some time for that blood sugar to come down before it will switch over into the second Energy System which is your fat burning Energy System so if we can

stabilize your blood sugar over here where it's not getting these big spikes you can switch over into fat burning mode much quicker so it's like the door end of fat fasting is fit so what types of food and I've mentioned this before but the biggies are nature's carbs so get rid of the refined carbohydrates let's add in more protein protein will stabilize your blood sugar and I really like to look at fat as break to your blood sugar so let me use an example I have a gluten-free piece of toast that sometimes I'll eat 10

11 o'clock in the morning when I'm not fasting as long and I'll put the I'll put it in the toaster and I don't just take it out put some jelly on it that would be Spike my blood sugar too high I will actually put some Himalayan salt ghee which is my favorite and I'll put a little Walnut nut butter and then I'll put just a little bit of an apricot jam is what I've been using lately and a fresh apricot jam but the reason I add the nut butter and the ghee is it acts like

a break to my blood sugar so even though it is toast even though it's it's you know I talk so much about Nature's carbs it is a refined carbohydrate I'm adding fat to it to stabilize it that that's huge that's why it's number one okay number two is we've got to get you to learn how to metabolically switch so remember in the dieting culture we've been really focused over here on just manipulating food so if you're new to my channel and that's that's a New Concept please dive into the videos that I have here that

metabolic switching is what will cause you you to lose weight I wrote a whole chapter on it and fast like a girl in fact we I'll give you a little behind the scenes of that book we really debated the title of the chapter the editor at that moment didn't really want the title it's called metabolic switching the secret key to losing weight but I really wanted to highlight that yes this is the secret that nobody's talking about it's not just manipulating blood sugar it's dipping into your fasted State and coming out and then dipping in

and coming out that metabolic switching is how you lose weight so it's not just stabilizing blood sugar it's not just fasting it's learning to go in and out of these two states now what a lot of you will experience is when you dip into this fat burning State you don't feel so great it's as we fast we start to detox and maybe we don't feel as well and that's where something like element can really come in handy where we can start to use some minerals put them in electrolytes and minerals put them into your water

in your fasted State and it'll make the fasted steak a little bit easier so you can hang out in fat burning a little bit longer okay number three I actually this one I wish I could go back to my 30 year old self who carried extra weight and tell her this because she wasn't doing this one so number three is eat in the daylight hours only so easy to do in the summer harder to do in the winter but here's why that's so important remember when it starts to become dark melatonin goes up and when

melatonin goes up we become more insulin resistant so the meal you eat at nine o'clock is going to have a very different experience in your body compared to that same meal being if you eat it at five o'clock so just let's make it easy let's just eat in the daylight the minute goes dark your brain should say oh I stop eating now okay number four and I this one is also so stupid simple and I think because it's so simple we don't give it enough credit and that is move your body I know a lot

of you exercise but some of us I was one of these people exercise too much we try too hard and that raises cortisol and then you get too much cortisol biking and the body doesn't want to release weight it could be the same thing with fasting this was the whole premise behind fast like a girl was that we needed to look teach women how to work with their hormones and if cortisol stayed up all the time then a woman couldn't drop weight when she was fasting so we've got to move our body in a very

natural way so you can keep your workouts just make sure you're varying them but what I want you to add into every single day whether you're working out or not I want you to add in a 20 minute walk and it's best done in the middle of the day so that you're getting the your eyes are getting sunlight registering serotonin that'll keep you happy but it's also a good way if the morning kind of got you a little stressed out if we just throw in a 20-minute walk in the middle of the day now we're

not only getting light but we're actually using glucose we're using cortisol and we're making sure that it doesn't get stored as excess that it's actually moving into your bloodstream the worst thing you could do for weight loss is to sit in one place when stress hits and I don't care what time of night it is I have literally walked around my neighborhood before at nine o'clock ten o'clock at night because the stress went up and I needed to get moving so it doesn't have to be long I often will walk around my neighborhood three four

times a day if stress is going up and down throughout the day okay number five is detox your life this is massively important there toxins are everywhere in this modern world there's so many of them that we actually have a category of them called abysogens I wrote about it and both met the menopause reset and in fast like a girl and obesogens become blockers of insulin they make you insulin resistant so think about this this is a really big one that's like mind-blowing like think about a diet soda so if we are drinking a diet

soda with NutraSweet and it has chemicals in it those chemicals go in and they block the receptor sites for insulin so insulin cannot drive glucose into the cell well and now that extra glucose and that extra insulin is going to be stored as fat so we've got to take an inventory of our toxic load look at where toxins are coming in in your life work on some detox different detox Pathways and learn how to detox I've done a lot of videos on that here okay number six this is my new obsession because I'm writing about

this in the book right now that I'm that I'm currently working on so number six is increase your vagal tum okay well what's vagal tone well vagal tone is your ability to go in and out of your parasympathetic and your sympathetic nervous system and how we measure it is through HRV a lot of people are like oh that's what my HRV score stands for if you have a wearable of any kind that's measuring your HRV every day and every night please start looking at it because you want that number to be as high as possible

it means you have great vagal tone when you have great vagal tone that means you can go in and out of parasympathetic they can sympathetic so you're resting your body's feeling safe so it will want to drop weight but the second thing that's not talked about enough is that the vagus nerve is your serotonin superhighway so that's how serotony goes from your gut up into your brain to make you happy and I can tell you the happier you are the less likely you're going to go reaching for something in the pantry because you need that

dopamine rush so let's get your vagal tone up let's get your HRV up there's a lot of good good ways it's it's interesting because okay I gotta 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 there can be some very interesting ways to increase vagal tone like chanting and singing humming gargling all of those will actually stimulate vagal tone and bring your HRV up but also

doing things like prioritizing sleep and learning to say no like the whole there's like a whole customized lifestyle around vagal tone once you start to look at the power of of how important Bagel tone is okay and then my last one this one I think I love the best love on yourself you cannot lose weight when you're saying horrible things to your body and think I mean really be honest with yourself for a moment how many of us I've fallen prey to this before how many of us will look in the mirror and we start

to to criticize ourselves every time you do that you are putting yourself into fight or flight so think about your day you go about your day your fasting you're eating you're getting your blood sugar right you're walking after all the cortisol spikes you're working on your vagal tone and then you go to bed at night you take off your clothes you're getting ready to get into your pajamas and you catch a glance glimpse of yourself in the mirror and you don't even realize that you're saying things that are not kind to yourself putting yourself back

in an unsafe spot amplifying your your sympathetic nervous system it's that subtle and that powerful so learn the first step when you look in the mirror to say nice things to yourself when you look at that fat just say there's excess just excess okay excess what do I need to do to make sure that I release you but you gotta stop gaming and guilting yourself you have to stop that it's not working for weight loss you can't actually guilt and shame yourself into the perfect body it doesn't work so number seven is You Gotta Love

on yourself so these are these are the tried and true if we were sitting across from each other as my desk in my office if I was sitting across from you and you're like I can lose weight what do I need to do those I would that would be my checklist right there I'd ask you are you doing those seven things and as you know I'm here to tell you don't give up on yourself because wait there is a formula to weight loss and that is the beginning of the formula okay so if you love

this video you're going to want to check out the next video In My fasting series I know that fasting helps you lose weight without changing your food but if you're intermittent fasting and gaining weight then I really recommend that you look at three food changes