Inside DVCC

Summary:

In the second episode of the revamped Flat Belly Cure Podcast, Henry interviews Stephen Gray on the subject of the sleep. Steve believes sleep is the starting point for all weight loss and body fat reduction, especially around the stomach and hips area and he explains why on this podcast.

Did you know that sleep deprivation is DIRECTLY LINKED to body fat cell storage around the stomach?! Steve explains how and why and give lots of helpful tips and strategies to avoid sleep deprivation and make sleep a priority in your life. If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts, search for the Flat Belly Cure and hit subscribe.

That way each week you’ll get the new episode, automatically, as soon as it is uploaded. Whilst you’re there, be sure to leave us a review and a (hopefully 5*) rating.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

• Make getting adequate sleep a priority in your life.
• Create a sleep ritual that you can follow every day.
• Get a better quality of sleep by taking a form of Magnesium Chelate.

Summary:

In the first episode of the revamped Flat Belly Cure Podcast, Henry interviews Stephen Gray on the subject of the menopause. A range of topics are covered, from the way that the menopause can affect weight gain, to the various different things you can do to combat these symptoms. Stephen throws out lots of great advice, from increased magnesium intake, to the types of training most beneficially for women going through the menopause. Stephen also broadens the topic to include some of the similarities between menopause and hormone changes in men, making this episode vital for everyone.

Give the episode a listen to find out more!

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. Take Magnesium chelate with dinner.
2. Do resistance training - which increase insulin sensitivity
3. Beat most cases of 'Hot Flushes' by taken Vitamin E alpha tocopherol.

Summary:

In the Flat Belly Cure Podcast, Episode 8, Mark and Stephen talk about the bothersome symptoms of menopause. One that at least 90% of women complain about is that they suddenly store fat on their belly, where they previously did not. They can also suffer from lack of sleep or poor quality sleep from depleted magnesium levels, which also adds to fat storage on the belly. Finally, hot flushes are a large symptom of menopause. In this interesting podcast, they discuss the symptoms and offer helpful tips and actionable advice on how to combat them and ward of the negative effects of menopause.

Time Stamped Show Notes:

• 00:01 – Introduction to the episode.
• 01:12– Mark and Stephan talk about their weekends. I (Stephan) went to McDonald’s. Some friends and I were going to do some “Tough Mother” training, which is where you jump and run over obstacles on a long course. So, I went to McDonalds’s and had a coffee first. I haven’t been there for a long time. I noticed how easy it is to buy and also that they now have the calorie amounts on the foods. There are about 500 calories in one muffin!
• 03:30 – If you have to go to McDonald’s, the only thing you should buy is a coffee. The coffee is actually pretty good. Yes, organic coffee would be better, but it’s still not bad.
• 04:50 – Anyway, moving on, we wanted to talk about menopause today. The average age of The DVCC clients is 42, so it’s something that we know a fair lot about.
• 05:11 – Even if you’re a man, you’ll probably know someone that this affects.
• 05:40 – Let’s talk about the main things that women encounter when they’re going through the menopause. Many find that they start storing weight around their belly area when they didn’t before. When you go through a hormonal change you become more insulin-resistant, which means you’re less able to handle carbohydrates, particularly processed carbohydrates.
• 06:46 – About 90% of women at that age say this is one of the most annoying thing about menopause.
• 07:00 – Nowadays symptoms of this can come on a lot earlier. It used to be from 45-50 before women even thought about it. Now you can start feeling hormonal changes from 35.
• 08:00 – What can you do about it?
• 08:11 – The most effective way is to eat a much lower carbohydrate-based diet, especially processed. East as much fibre as possible, from green leafy vegetables. If you are going to eat carbohydrates, they should be low GI ones, like sweet potato. Move away from white potatoes and white pasta. Low GI carbs are far less likely to store body fat and they don’t raise your insulin as much.
• 08:55: Another thing that women tend to be scared of is fat. But, fat really regulates your blood sugar. So, if you’re becoming more insulin resistant, by having more healthy fat in diet, your blood sugar is going to be much more regulated and you’re less likely to store fat. Even if you’re a man or a woman not going through menopause, you probably don’t have enough fat in your diet, because of low-fat foods. But saturated fat is divided into good and bad. Saturated fat from coconut oil is good for you, for example.
• 10:00: Interestingly, one of the symptoms of a low-fat diet is a lack of sex drive in both women and men. That’s really apparent as you get older, as you need to have healthy fat to regulate all your hormones.
• 10:19 – So, the best way to reduce body fat is to increase fibre, loads and loads of green vegetables, kale, cabbage, broccoli, those sorts of things. You can also supplement the fibre to regulate your blood sugar.
• 11:12 – If you are going to take a fibre supplement, just start off low and then increase, as it can be an irritant. Also, rotate brands and try different ones so that you don’t build up a tolerance.
• 11:42 – OK, that is fat around the stomach, now what’s another symptom? A lack of good quality sleep, as your magnesium levels deplete. It’s harder to get to sleep and increases your stress. Things that you could handle before seem more stressful now. Hot flushes can also wake you up at night, but sleep quality is important, especially when it comes to storing fat.
• 13:08 – Sleep is a massive deal, you cannot lose body fat if your sleep is not good.
• 13:27 – So, how do you fix it? Well, the easiest way is to take a magnesium supplement. Find a good quality, chelated magnesium. Don’t get magnesium oxide, all that will do is help you go to the bathroom better.
• 14:15 – When you’re exercising you deplete magnesium, so it’s good to take when exercising as well.
• 14:52 – Probably the last major symptom to talk about that affects a lot of people is hot flushes. Where you get very warm and red and can’t control it. Can happen night and day and can have a really negative effect on confidence as well, as you don’t know when it’s going to happen.
• 15:56 – One thing I have found to be very effective in combating these is vitamin E. It’s important that you get the right sort. You can get tocopherol. Like magnesium, you need to get the right one. Look for gamma tocopherol, as this is the most effective.
• 17:37 – It’s amazing as it’s a natural occurring drug, not like having to take synthetic medicine or HRT. You can do it naturally, or at least you can try to go the natural route first.
• 18:10 – I’m going to give you two things you can do to help with menopausal symptoms (and women are going to love me for this):
• 18:18 – Number 1, eat 70% percent or more dark chocolate daily. The antioxidants have been shown to be very beneficial to menopausal symptoms.
• 18:55 – The most effective way to get the benefit of that is to grate the chocolate, then place it on your tongue and press it on the top of your mouth. It might sound weird, but it gets into your blood stream quicker and you’ll get the benefits quicker. Stick to about 100 grams a day, no more.
• 19:47 – The other awesome thing and maybe even more exciting than chocolate, you may have Spanish red wine daily. Why Spanish? Because it contains a lot more of an antioxidant called resveratrol, which is very beneficial around menopause. You can also buy this in a pill form, but it’s expensive and a lot of people like drinking wine, so one-two glasses of wine in the evening is good. One glass is better than two for fat loss, but we’re talking about decreasing menopause symptoms for now.
• 21:53 – If you like this, if you find it helpful, please do comment below, on the blog, or through Facebook. We really appreciate your feedback and it helps a lot. Until next week, goodbye!

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. The three main symptoms of menopause that can have a negative effect on women are storing fat around the belly, getting a poor quality of sleep, and hot flushes.
2. The best ways to combat these symptoms are to reduce your intake of processed carbohydrates and increase your fibre and good fat intake. Take a quality magnesium supplement to promote better sleep and take quality Vitamin E to ward off hot flushes.
3. Two excellent ways to reduce symptoms of menopause are eating about 100 grams of 70% or higher dark chocolate a day, and drinking a glass (or two maximum) a day of Spanish red wine.

Summary:

In the Flat Belly Cure Podcast, Episode 7, Mark and Stephen talk about what to do when you’re doing everything right nutritionally and physically, but still not losing weight. When you’re exercising well and in a healthy mindset, your weight loss may have plateaued due to food intolerances. All foods have a reaction on your body and you can isolate the foods that have a negative effect. Start removing foods gradually over about two weeks and then begin to reintroduce them and see how you respond. If you feel bad, then you’ve found the food you’re intolerant to! This is the most effective detox diet there is.

Time Stamped Show Notes:

• 00:01 – Introduction to the episode.
• 00:10 – Today, we’re going to be talking about what happens when you’ve got your diet and exercise sorted, your environment is great and you’re in the right mind set, BUT you still can’t lose weight.
• 00:59 – You’re ticking all the boxes, working out right, eating well, but still not losing weight.
• 01:40 – If you weigh yourself on regular scales, complement it with a tape measure.
• 02:01– The first thing to look at is your stomach.
• 02:18 – Where our clients have a history of dieting and then binging and eating unhealthy foods, over time, that’s where the stomach is a great thing to look at to improve or fix.
• 02:50 – Steven doesn’t mean “look” at your stomach, he means see how it feels and how it reacts to certain foods and things you put in your mouth.
• 03:08 – You wouldn’t feed a Ferrari rubbish fuel.
• 03:38 – Your body responds to everything you put in your mouth and will either respond in a bad way or a good way. Everything that goes into your GI (gastrointestinal system) will cause a reaction.
• 05:45 – 70% of your immune system is housed in your stomach.
• 06:39: By negatively affecting your stomach you are negatively affecting your fat loss. Food sensitivities and intolerances can have a negative effect on your fat loss.
• 7:47: People automatically think that if they eat healthy foods that’s OK, but they might have an intolerance to them. Your body can develop intolerances and sensitivities, and you can be genetically intolerant as well.
• 08:52 – Ask yourself this: Are you doing what you believe is right for weight loss and are you still not losing weight?
• 08:59 – The next question to ask is how you feel after eating certain foods.
• 09:43 – Food sensitivities have been linked to many conditions, including asthma, auto-immune diseases and arthritis, skin conditions, mood disorders, weight gain, ADD, ADHD, and loads more.
• 10:31 – What can you do about this? Get intolerance testing done, you can take courses but they are very expensive.
• 11:00 – We are doing something called an “elimination diet” with our clients in Bedford and Milton Keynes. The “diet” is not about cutting calories, but finding out what foods you are intolerant to.
• 11:34 – It’s a short-term thing you can do to help your body in the long-term. You find out what you can’t eat and what you can – and there is always loads more that you can have than can’t.
• 12:10 – The premise is that you’re removing allergenic foods and putting them back in gradually to test your reaction. You become more aware of how foods make you feel. It’s a 3-4-week process we’re doing with any of our clients that want to in Bedford and Milton Keynes.
• 13:20 – We remove common allergenic foods, like gluten, and then other things that can be surprising, like soya milk.
• 14:03 – The key with it is not to remove everything at once, otherwise you won’t know which food you’re intolerant to. Dairy and gluten are common ones, but there are less common ones, like mushrooms.
• 14:53 – This will actually help you greatly in your quest for a flatter stomach, because anything your body doesn’t like provokes the stress hormone cortisol, and that makes you store fat around your belly button. This is very commonly caused by intolerances.
• 16:16 – OK, so don’t start doing this right away, but start thinking about how certain foods make you feel and then strategically take them out over two weeks and then start reintroducing them each day and if you’re feeling bad after you’ve had that food, then it’s not something you should eat.
• 16:49 – Even if you’re not a client of one of our centres, just email us or leave a comment on the podcast and we’ll help as much as we can from afar. Do comment, as this is a frequent issue with people.
• 17:34 – This is the most effective form of detox.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. If you believe that you are doing everything right for weight loss, but not losing weight, start to look at the food you’re eating.
2. Ask yourself how you feel after eating certain foods.
3. Remove allergenic foods gradually from your diet and then reintroduce them to isolate the foods that are causing your intolerance. This will help in your quest for a flatter stomach.

In the Flat Belly Cure Podcast, Episode 6, Mark and Stephen talk about beer bellies. What causes them (it’s not just beer!), how bad they are for your health, and what you can do to get rid of yours. These tips are primarily for men, but apply to women as well. So, if you’re ready to start looking better, fitting into your trousers and protecting your heath against harmful conditions, such as high blood pressure and cholesterol, take a listen to these top beer belly squashing tips!

Time Stamped Show Notes:

• 00:01 – Introduction to the episode.
• 00:10 – Today, we’re going to be talking about beer bellies.
• 00:41 – One of the main issues for men, especially aged 45-55, is their beer belly, especially towards summer when you notice it more.
• 01:13 – But it’s not just an aesthetic thing, men are starting to realise that if they’re storing weight around their stomach, they are at risk of heart disease and high blood pressure. Although they do want to look better and fit into their trousers as well.
• 01:58 – Really does increase your risk of diseases like diabetes if you’re over-weight.
• 02:03 – Waist to shoulder ratio is a big indicator of health. Apart from not feeling how you want to, in terms of living longer and healthier it’s massively important. Having stomach fat causes inflammation in your body, which leaves you at risk.
• 03:30 – All these tips are specific to men, but can actually all be applied to women as well.
• 03:41 – Top 3 beer belly squashing tips are:
• 03:48 – Number 1 – Eating an anti-inflammatory diet. Eat more fruits and vegetables – more vegetables than fruit. Apples and blueberries for fruit and green leafy vegetables, as they reduce your risk and create an alkaline body. Drink green tea, this also helps, as well as good quality protein (natural, not fried or battered) and healthy fats. Battered sausage is a perfect example of really inflammatory bad food. Cutting out this type of food will decrease your risk of all diseases that thrive in an acidic environment.
• 07:25 – Number 2 – Remove grains and starch, like processed food, excess sugar, white bread, pasta. Decrease your poor-quality carbohydrate intake. Pastries are mixed with poor fat, sugar and wheat – these all have a huge difference on your stomach fat. Reduce vegetable oils as well. Pastry and a latte is the best combination to put on fat – like the perfect storm for fat storage. Massive inflammatory powers.
  • 09:46 – If someone has a beer belly, what should they drink? If they like beer, it seems obvious that they should reduce beer, but what could they replace it with? Red wine. Spanish red wine. It’s healthy, but not in copious amounts, no more than a glass a day. A bottle is not going to help you health-wise or body fat wise. If you have to drink beer, reduce the amount.
  • 12:48 – Remember that alcohol depresses testosterone, so if you’re drinking a lot, you’re depressing your testosterone and it can give you man boobs, as it has an effect on your hormones.
  • 13:28 – Too much alcohol will give you a lower sex drive and blood flow and virility is not optimal when you have fat around your stomach.
• 15:11 – Number 3 – Stress. Either eliminate or learn to handle your stress better. Try to decrease your stressors as this can cause stomach fat. Many people are intolerant to wheat and gluten and you get this from beer. This raises cortisol and that’s the hormone that causes you to store fat around your belly. Exercise is a great way of decreasing stress as the fitter you feel, the better you’ll be able to handle your stress. So, a.) decrease your stress if possible and b. think about what techniques you can use to handle your stress better. Read a novel, maybe? Relax. Even if you think you can mentally handle your stress, your body does feel it in some way.
• 18:49 – We’ve given quite a few tips for the chaps, so use them. Use one, create a habit and then move on to the next one. Do it for your health, feel better and live longer.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. Reduce your beer belly by eating an anti-inflammatory diet. This means reducing the wrong foods and adding natural proteins and leafy, green vegetables that make your body more alkaline.
2. Cut out starch and grains. This includes beer, white bread and foods like pastries, that are high in sugar, wheat and gluten. Replace beer with red wine, or at least, decrease your intake.
3. Decrease your cortisol production, by reducing stress. Try to figure out what is making you stressed and then reduce or remove the stressors, of possible.

Resources Mentioned:

TheDVCC.com – Mark and Steve’s website

In the Flat Belly Cure Podcast, Episode 5, Mark and Stephen discuss some of the reasons we store body fat around the stomach area and the differences between love handles and belly fat. We store fat around the belly because of stress. Stress releases too much cortisol, which causes us to store belly fat. There are many culprits for producing too much cortisol, from not sleeping enough to a poor diet, or stressful relationship. Find out what your stressors are and how you can remove them by listening to the podcast here!

Time Stamped Show Notes:

• 00:01 – Introduction to the episode.
• 01:07 – Today, we’re going to talk more in-depth about why you store fat around your stomach.
• 01:27 – Men are obviously not storing stomach weight because of menopause, as previously discusses, although they say that men are becoming more female because of chemicals in the environment! Men are more susceptible to problems that were previously women’s, due to toxins and xenoestrogens affecting men’s testosterone.
• 02:23 – People tend to refer to the stomach area as if it were all the same, but the belly button area and hip area are different, especially in the reasons why you store fat around there.
• 02:43 – The reason you store fat around your hips (the love handle area) is the amount of processed carbohydrates you’re eating. If you’re eating too much white bread, pasta, etc., you’re more likely to store fat around your hips. Carbs affect everyone differently, but most people’s love handles are from excess processed carbs.
• 04:12 – Mark tried Jamie Oliver’s Beer Wellington recipe with pastry. Eat this if you want to sleep after a meal!
• 05:00 – We’re thinking of arranging a cooking event at The DVCC, so if you know anyone who would be interested we’ll arrange a banquet.
• 05:40 – Getting back to the belly button area, there is a very different reason why you store fat there – stress.
• 06:09 – Stress causes a high amount of cortisol, which makes you store fat. You’ll store more fat the more stressed you are.
  • 06:33 – Although, you release cortisol and need it all the time, if you release too much, it will make you struggle to get out of bed and sleep at night.
• 07:18 – Cortisol should be high in the morning and give you energy to jump out of bed and then lower throughout the day. But a lot of people have an inverse cortisol relationship – they struggle to get up in the morning and struggle to go to sleep. It’s too low in the morning and too high at night. Mark and Steve’s cortisol was too low in the morning when they did the test, because they were overtraining.
• 08:28 – It’s not hard to do things to increase or decrease your cortisol if you need to.
• 08:40 – If you’re chronically stressed, try to remove the stressor. If you’re in a bad relationship, step away.
• 09:03– But before that, figure out what happens to you. Do you struggle in the morning or the evening?
• 10:11– Isolate the cause of the stress – work, relationship, too much training or long bouts of aerobic exercise. That’s why short bouts of HIIT training is more effective.
• 11:14 – Too much stress can cause your body to break down bone or muscle.
• 11:54 – Most effective way of decreasing the cortisol hormone in the evening is through magnesium. It’s the most cost-effective way. A couple of supplements to give you enough magnesium to sleep well and handle stress (stress depletes magnesium). Other cortisol releasers are:
  • 12:50 – Being dehydrated. Not drinking enough water releases more cortisol as it puts your body under stress.
  • 12:57 – Eating foods you’re intolerant to.
  • 13:10 – Gluten.
  • 13:45 – Foods that are easier to cut out for a few weeks are gluten and dairy, see how you react by going 2 weeks without them.
  • 14:08 – Lack of sleep.
  • 14:14 – Lack of quality sleep, constant waking.
  • 14:25 – Outside stressors, like a bad boss.
  • 14:35 – Not being positive, having a negative focus on life.
  • 14:57 – Lack of recovery from exercise. This is hard to do, you have to train crazy amounts.

• 15:58 – Correct this by looking at your training, don’t do too much cardio, look at the food you’re eating and get quality sleep. Take herbs and supplements as well.
• 16:33 – Too much cortisol can affect libido, as well, as you produce less sex hormones.
• 16:58 – Supplements that can help apart from magnesium are holy basil, adaptogens, liquorice in the morning. Liquorice increases the half-life of cortisol, so you’ll have more energy in the mid-morning. Another one would be carnitine. This is really great for giving you energy and helps you lose body fat.
• 18:06 – We should have added too much caffeine / too many stimulants can cause stress and release more cortisol.
• 19:03 – Your action steps to take are:
  • Comment below and let us know what your stressors are on the Facebook box.
  • Share the podcast with someone who might be interested in the podcast. They can enter their email and we’ll send it to them when it’s ready.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. You store fat around your hips (love handles) and belly for different reasons – hips from too many processed carbs, belly from too much cortisol caused by stress.
2. You should have high cortisol in the morning, low in the evening, but many people have an inverse cortisol relationship. Find out what happens to you, before trying to resolve the problem.
3. Decrease or increase cortisol as needed by looking at your training, nutrition, sleeping, outside stressors and by taking supplements.

Resources Mentioned:

TheDVCC.com – Mark and Steve’s website

In the Flat Belly Cure Podcast, Episode 4, Mark and Stephen talk about the myths behind getting a flat stomach. For example, did you know that doing 1,000 sit-ups a day will probably do you no good at all if you don’t accompany them with the right nutrition? You can’t lose body fat by doing abdominal crunches or sit-ups. The best way to get a flatter belly is to focus on strengthening your core muscles with lighter exercises that don’t burn like crunches, but get better results. Listen to the podcast to find out more!

Time Stamped Show Notes:

• 00:01 – Introduction to the episode
• 00:33 – Let’s talk about how you can do 1,000 sit-ups to get a flat stomach – this is a myth, by the way!
• 01:02 – If your bodyfat is low enough and you do sit-ups, your stomach will get more defined but if you have a layer of fat, like 99.9% of people, doing 1,000 sit-ups every day will not get you a flat stomach
• 01:33 – Old school of thought was that doing sit-ups burned fat, but it is not the most effective way to lose body fat
• 02:59 – Nutritionally, you can think about what you’re eating, as this can have an impact on losing body fat from that area. But you can’t lose it through sit-ups
• 03:22 – A lot of people have spent years doing abdominal exercises to get ab muscles, but the key factor is your nutrition
• 03:54 – You cannot burn fat from your stomach by doing stomach crunches
• 04:30 – Make sure you put emphasis on your core stabilising muscles
• 04:47 – We see this a lot with women who have had children and not been able to train these muscles after childbirth, they never feel that their stomach is as tight as it could be
• 05:17 – Same is true of men sat at a desk for a long period of time, the muscles become weak and don’t do their job of stabilising your core
• 05:50 – The stronger your core muscles are, the bigger the impact on a flat stomach and less likely you are to injure yourself
• 05:57 – Spending time on core muscles has a big impact on how your stomach feels
• 06:01 – Also how your stomach looks
• 06:22 – Do exercises that don’t burn the same way as crunches do
• 06:32 – Bird Dog – kneel on all fours and push your right arm forward and left leg back to make you stabilize, these are the best exercises
• 07:10 – Part of The DVCC Primal 10 is making sure these core muscles are firing
• 07:25 – Once they are stronger, it is a question of maintaining them
• 07:32 – The problem is not what you do when training, but the other 23 hours when your muscles tend to go to sleep and get weaker
• 07:51 – When we were Hunter /Gatherers those muscles were used all the time
• 07:58 – “Lose it or you lose it” – the old adage is very true
• 08:19 – How many hours of your life are spent at a desk? A ridiculous amount of time!
• 08:32 – You have to spend as much time correcting all those badly spent hours
• 09:18 – Tips for exercises you should spend your time on:

• 09:19 – Deep core stabilizing exercises, like Bird Dog and rotation of your trunk
• 09:43 – Also do ones that stop you rotating your waist, like a front plank (you can Google it)

• 10:05 – Training your core to allow you to move your body and stay strong while the rest of your body moves
• 10:26 – The core is our trunk that allows our body to work well, it’s vital to be strong
• 10:43 – If you have any questions, go ahead and leave them on the blog, on the podcast
• 10:44 – If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

1. It’s a myth that doing abdominal crunches and sit-ups will get you a flat stomach.
2. Nutrition is a key factor when it comes to reducing body fat around your stomach.

1. Try exercises that strengthen your core, like Bird Dog, Trunk Rotation and Front Plank.

Resources Mentioned:

TheDVCC.com – Mark and Steve’s website

In this episode of the Flat Belly Cure Podcast, Mark and Stephen talk the best exercises to aid fat loss. Mark and Stephen dive into the topic of the two types of exercise that should be balanced to achieve the optimal performance to reduce fat. Balancing resistance work with cardiovascular work is the key, however maintaining the ability to exercise and still be able to come back and do the exercise again will see the greatest results. Tune in to find out how you should be exercising to optimize fat loss and maintain muscle.

Time Stamped Show Notes:

• 00:01 – Introduction to the third episode
• 00:28 – The better types of exercise to aid in fat loss:
  • 00:49 – Any exercise is better than none. Walking is always better than sitting down all day.
  • 01:35 – There is no best action, there is just a best action for each individual person.
• 01:58 – The two types of exercise
• 02:01 – Resistance work. A workout that can be made harder.
• 02:34 – Cardiovascular work. Using no weights to light weights to tax your body.
• 04:01 – The optimal is what you can do continually.
• 04:42 – Optimal will get you in a better prepared state to not injure you.
• 5:18 – At the DVCC clients are always told to think they could always do the workout again as it won’t injure them and put them out of action.
• 06:12 – The best exercise you can do to reduce belly fat is the exercise that you can progress through over time.
• 07:01 – Combining resistance work with cardiovascular work is the key.
• 07:26 – The key is to maintain muscle as well as gain muscle overtime.
• 07:50 – Too much cardiovascular work will reduce muscle.
• 08:02 – It is harder to lose fat if you don’t have much muscle.
• 08:40 – HIIT Training. High Intensity Interval Training.
• 08:50 – Pushing yourself at a high intensity where you repeat the work multiple times.
• 09:42 – Working out for 42 minutes, where chemicals begin to change to see the best results.
• 10:35 – Include exercises that will allow you to come back and do it again.
• 10:45 – Stretches are classified as exercise as it allows your body to be further challenged.
• 12:26 – Subscribe to our iTunes, like and share us on Facebook and leave feedback
• 12:35 – Go to thedvcc.com to learn more.

3 Key Points:

1. The optimal workout is determined by the person’s lifestyle. Walking is better than sitting.
2. The key is to maintain muscle as it is harder to lose fat without having muscle.
3. You should exercise in a manner where you can repeat the exercise again.

Resources Mentioned:

TheDVCC.com – Mark and Steve’s website

Summary:

In the Flat Belly Cure Podcast, Mark and Stephen talk belly fat: storing it, why it’s stored, the diseases associated with belly fat, and how YOU can get rid of it. Mark and Stephen delve into the topics of chronic stress and sleep as being major causes for the visceral fat around our bellies. Is there such a thing as too much or too little sleep? How are stress and sleep related? How do we reduce our stress? Tune in as Mark and Stephen reveal the right amount of sleep as well as their own strategies for managing stress that can help you conquer the dreaded belly fat. 

Time Stamped Show Notes:

• 00:02 – Introduction to the episode
• 00:35 – One of the major reasons people store fat around their stomach is due to sleep
  • 00:55 – According to a 5-year study, adults under the age of 40 who sleep less than 5 hours accumulate more visceral fat
  • 01:03 – Those who sleep more than 8 hours also added visceral fat
  • 01:16 – Too much sleep and too little sleep is not good for you
  • 02:10 – Lack of sleep leads to chronic stress
• 02:21 – The causes of belly fat is due to chronic stress and sleep and how they link together
• 02:30 – The many types of stress
• 02:48 – A study suggests that middle-aged women who have depressive symptoms are prone to have more visceral fat, but not subcutaneous fat
  • 03:09 – Visceral fat is the stored fat around the organs
• 04:13 – What people can do if they can’t get enough sleep
  • 04:18 – First, establish a nighttime routine
    • 04:55 – You want to be winding down for sleep
  • 06:00 – People should write about their day to have an outlet for their thoughts
    • 06:32 – Make sure that the room is pitch black
      • 07:10 – Things that emit even the smallest amount of light shouldn’t be in the room
    • 07:45 – Read novels for just 15 minutes
  • 08:38 – Stress is more difficult to address than sleep
  • 09:24 – The way you handle stress depends on the type of stress you have
  • 10:12 – Mindfulness in meditation
    • 10:38 – 40% of our day, we think about other things while we are doing something
    • 11:06 – Being mindful is being in the moment and focusing on the task at hand
    • 12:24 – Meditating for 20 minutes a day helps ease your mind
    • 13:30 – A twice a day meditation helps you to be more in control
  • 14:38 – “If you can remove the stress, you can learn to handle it better”
  • 14:50 – The better you can handle stress, the more likely you are to not store fat around your stomach
  • 15:04 – Subscribe to our iTunes, like and share us on Facebook and leave feedback
  • 15:27 – Go to thedvcc.com to get on the pre-sale list for a trial

3 Key Points:

1. Two known causes of belly fat are chronic stress and your quantity of sleep.
2. If you’re under 40 years old, too much or too little sleep can cause visceral fat to accumulate—aim to have 5-8 hours/night.
3. Take care of yourself—meditation and a nighttime routine are ways you can address a lack of sleep and chronic stress.

Resources Mentioned:

TheDCCC.com – Mark and Steve’s website

Welcome to The Flat Belly Cure Podcast, a show entirely about belly fat—how we gain it, and how we can lose it. This isn’t a podcast about fads and trends, it’s a podcast about real solutions to the most annoying body image issue out there.