Dr. Alison shares the four things you need to know to get rid of belly fat for good!
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Hello. And welcome today. We are talking about how to get rid of belly fat and the four things you need to know about belly fat and how to fix it. If we haven't met yet, I am Dr. Alison Dibarto Goggin a functional medicine physician and a doTERRA wellness advocate, and I help them overcome chronic health issues so they can start to feel like themselves. Again today we are talking about belly fat, a common issue that a lot of people struggle with, but it's so hard to get rid of. So we're going to talk about why it's hard to get rid of how to manage it and what you can do. So the first thing I want you to understand is that belly fat typically comes from a hormone imbalance, which can be estrogen, insulin, or cortisol or adrenals. So a lot of times stress plays a really big play in how our body handles fat and keeps it on your body.
Of course, stress is difficult to manage. We can sit here and say, just don't be stressed out or just meditate or pray. You'll be just fine to get rid of your body fat, but we know that's not how it works, but it is important message and important part of maintaining a healthy weight, getting rid of fat and places that you don't want. So of course, I'm going to say stress management meditation is going to be very important for you as well. I do like to use a supplement, adapt to credit from apex energetics. It has support in there for the adrenals to manage healthy levels of cortisol so that we feel energized throughout the day. You have a better stress management, cause it's also about how our body manage the stress. Maybe mentally you are feeling okay about something, but maybe your body is put into fight or flight mode.
So these supplements help as well. The doTERRA essential oils I love to use for stress are the adaptive line as well as Clary calm, because they both help manage the physical aspects of the endocrine system, like the brain, the thyroid, the adrenals, but they also help support the brain in processing memories and trauma and emotion. So that way you're helping with the emotional side of stress, as well as the physical side of stress. Now, of course we mentioned insulin, which is a major factor in belly fat. So maintaining a healthy blood sugar throughout the day is going to be very important. I would probably recommend that you start with eating about every two hours. So your body gets used to having a good, solid blood sugar, and then maybe switch into a keto style of eating. And then after your body adapts to that type of eating, you can integrate into intermittent fasting.
If that's something that is healthy for you. Now, I have a ton of videos on blood sugar management, go through and listen to those and decide what type of blood sugar your body is, how your body manages blood sugar, because there's many different types. So I don't recommend intermittent fasting for everyone. The next thing that I want you to know about managing belly fat is that inflammation digestion plays a major part of this. So it might be fat, but it also might be bloating and inflammation and swelling. So we need to manage that well. So digestion starts from the top down. And what I mean by that is that it starts in our mouth. We have to chew our food. We have to be present while we're eating. We can't just shovel food in and be done with eating. We have to take our time, so our brain processes correctly, and our gut processes correctly and that our stomach has to have enough acid. And our pancreas has to have enough enzymes as well as our small intestines that gallbladder has to be working. So there's a lot that goes into digestion.
I do recommend most people use a digestive enzyme like doTERRA as a TerraZyme to help break down food further. If you have symptoms like either a cold nose or sweating or a headache within a few minutes of eating is probably a food sensitivity. If you have gas, bloating, acid reflux with them, 15 minutes to an hour, it might be that you have difficulty digesting carbs. And if you have gas, bloating, and digestion about two hours after eating, maybe even longer, that's typically an issue with protein and fat. So having a digestive enzyme will help you break down these foods further.
So your gut doesn't have to do as much work. And that way there's less ingestion, bloating, gas diarrhea. Another thing that causes inflammation in the body, our excellence, which is found naturally in foods, typically greens, and they look like little needles under the microscope. So when you take in a lot of oxalates, it can actually cause a lot of inflammation in the gut, a lot of swelling, a lot of fat. And when we have inflammation, our body holds onto fat. So getting rid of oxalates in your diet can really help. I actually take a lot of the really healthy green shakes out of my patient's diet because it's causing so much inflammation. Things like spinach and tumeric are really major players and causing this type of inflammation. If you're sensitive to Axl is one of the ways we know if you're sensitive is doing a organic acid test to see how your body's processing them.
But also you can just take the type of food out of your diet for about a week. And you'll see a major difference if this is what's causing your problem. And then one of the last things I want you to know is that exercise is really important for helping reduce fat on our body, but we can't necessarily reduce spot reduce, right? So he can't just target one part of our body and try to get rid of fat that we have to do a whole body fitness routine, especially with apps. So at least say like apps are made in the kitchen, which means your food is the most important thing to manage. Your belly fat and have healthy, strong abs. So we do have to focus on food first, but doing the whole body exercise routine will be very important for reducing belly fat.
But also of course, it's going to help with cortisol. It's going to help with estrogen and it's going to help with insulin as well. So I do recommend doing like a full body weight training circuit. And then after that circuit doing about 20 minutes of cardio to help reduce fat on the body, that's then one of the best proven methods for reducing fat. I don't recommend fasted cardio. For most people that's too much of a strain on their adrenals and their blood sugar. So I do recommend eating before, late having some carbs and a little bit of fat to keep you going and then eating afterwards as well, to give you that fuel, to replenish your muscles, but weight training. And then doing a little about 20 minutes of cardio afterwards. Now some people who have healthy adrenals and healthy body can handle doing a cardio between sets during the workouts like tabata.
So meaning maybe you're doing three sets of 10 weightlifting. And then between those sets that you're doing jumping jacks or push-ups or squats or something to get your heart rate up. And then you go to your next three sets of 10 as you're moving throughout your weight training circuit for people who have auto-immune conditions, PCOS anything like that, we don't want to do that. So you do have to be very careful about your exercise routine high intensity interval training is great for people who are healthy and don't have these types of issues. If you do have PCOS or auto-immune conditions, I do want you to slow down, stay away from him because you're going to increase your immune system, which is going to increase the attack. You're going to go into a flare. So just know your body. This is by having personalized support is so important, but also understanding your body.
And the last thing I'll say is that I always want people to be aware of over-training. So this goes for everybody. If you wake up the next day after a workout and you can't walk, you can't move probably overdone it. Now I know it's a good feeling, right? Cause you, you did the work, you're feeling strong, but you also might be doing more harm to your body because over-training can decrease the amount of mitochondria in your body, which means you're going to have less energy to heal less energy, to move throughout the day. It's going to take you longer to feel better and also can wreck your insulin resistance patterns. So if you find that you're, over-training, don't worry, just pull back and either the weight that you're doing, the amount of time that you're exercising for, you can increase the amount of time between your set.
So you gave your body somewhere. Rest, make sure that your heart rate is staying a little bit lower to help support your body as you're going through your training routine. So if you are looking for personalized care and maybe you feel overwhelmed because there's so many options, you don't know what testing to do. Don't worry. You can schedule a free health assessment with me. The link is in the comments or the description below. So that way we can talk about your goals, your symptoms, and review your health plan and brainstorm on some new options. So you can move forward with competence. So thanks for tuning in today. Make sure you like subscribe so you can watch all of our videos every week and learn a lot. So thanks for being here and we'll see you next time.