Not eating sugar for over a year has helped me lose weight and feel much better! I also keep my carbs under 20 grams per day. This information is very true! I live it!
@@Alex-jd2yxyep no sugar and very low carbs (carbs convert to sugar) is keto. Strange how we're taught to eat mainly carbs (sugar) with the food pyramid. No wonder we have an obesity epidemic 😑
Would love some good recipes for meals on keto- only one I really enjoy is breakfast- which usually is more around dinner time tbh - sausage, scrambled eggs, bacon, mushrooms advocardo Bell peppers chai seeds - being fussy eater is hard work! Oh, love lettuce wraps!
That's why you have to get consistent sleep every night, because your cortisol levels drop at night, maybe around 2:00 a.m. at the lowest... So in order to encourage levels to drop an optimum amount, you need to be asleep and relaxed. Lower cortisol levels will help regulate your hormones and reduce feelings of stress. Cortisol increases to unhealthy levels, to begin with, as a result of chronic stress.
I know its "a thing" now but people have to start respecting the limitations of themselves and others. Most stress comes from co existing with others. I had to disconnect from my family of origin because they were sending me to an early grave and I have a husband and family to attend to that doesnt stress me out like they did. My stomach got HUGE when I came back to my family home, diet was same exercise was the same! So be ok with saying no to yourself and others. And respect your body, if you have headaches after eating and drinking certain things consider limiting or prohibiting those things. You are important!
The only thing I'd find hard is not eating after sunset because I use my lunch time at work to go for a walk while I'm fasting for 18-20 hours, and can only prepare a proper meal when I get home (after dark once it turns autumn.
Abs are made in the kitchen not the gym. I dropped the carbs and sugar. Bought a glucose meter for $7 and went from 187 to 88. Feel waaaaay better. Getting leaner, No inflammation, stress melted away. Changed my whole demeanor. Confidence and energy way up. Let’s goooooo
So true... Add walking in a slow comfortable pace... it really reduces cortisol... Add weight lifting/calisthenics/yoga... Your hormones and your whole body will thank you.....
Thank you for not taking something which can be said in a minute or two and making it in to a 90 minute podcast. For that skill I am voting you the smartest doctor on RUclips, by a country mile.
I do agree but telling me something is not the same as telling me why you came to that conclusion. Sometimes the longer format is better for teaching deeper. We need the teaser, but many need more.
This actually works. I know because it worked for me. Consistent relatively mild exercise (lots of walking, stairs, and light to medium weights at home, didn’t even do gym), no late eating, and no sugary foods or bread and I lost 40 pounds and got an absolutely flat belly. I hadn’t thought it was possible, but it was actually surprisingly easy with some willpower and consistency. I felt like an idiot for not doing it earlier.
@@OO_sunflower_OOExercise was about half an hour per day. But I also walked a lot, one or two hours per day. The first step was diet, not exercise. I stopped all sugary foods and most processed carbs: No chocolate, no soda, no bread. Plus I didn’t eat after 4 or 5 pm. I very quickly lost 20 pounds this way, within a couple of months. I liked that, so I added the exercise and heavy walking. The result was that I lost another 20 pounds, which took another couple of months. Then I just generally stuck with that. Although I haven’t been as diligent recently.
@@donoyster5309I ate much more than 21 grams of carbs. I didn’t generally count carbs, but it was basically a diet similar to the Mediterranean diet, except with no bread and avoiding foods high in sugar.
@@mango1632 not mentioning her...I can read in many comments 20 g or even better 'No carbohydrates' at all..and that is very wrong!many people that followed pure Keto ended-up in ER...so people have to be cautious....fast sugar is bad we all agree...slow sugar in a controlled way of course is a must especially for people that do exercise a lot.
Very true. And it's easier than you think to start to get rid of the belly fat. I started get fat around my belly during menopause, and I am a lifelong exerciser, and the fat started accumulating around my belly regardless of how much I exercised. So for me although I exercise, it didn't matter much as it related to the weight gain/belly fat. In fact, I had to CHANGE they TYPE of exercise I was doing for a while to bring down my cortisol levels. I started doing pilates and yoga (more relaxed, not so intense), and less hard core cardio and weight lifting. In my mind this was the opposite of what I needed to do to lose weight, but it worked. I started intermittent fasting (my eating window is 11am-8pm, which is pretty easy to stick to for me) which allows your insulin to drop at certain periods when your are not eating. I don't count my macros, but I just eat a veg, protein heavy diet. I do eat carbs, quinoa, sweet potatoes, beans, but not at every meal. I also only use good fats, avocado and olive oil, real butter (not margarines), etc... I say to others I eat for me blood sugar, meaning that I try to eat in a way that doesn't SPIKE my blood sugar, so I am mindful about how I am eating. It's the first time in my life where I haven't felt like I was counting calories (because I'm not) or dieting (because I'm not). I am the thinnest I have been in many years and it's been super easy to maintain. I say all of this to say, don't give up if you've been struggling with weight gain, as Dr. Boz says it is your insulin and cortisol levels that are likely big contributors to this.
Your comment is truly divine… feel like God sent me here to read this for encouragement, wisdom and not to give up… I am 55, in menopause… very active, I do eat, healthy, I like glass of wine when I cook, but I lift weights and do more of the HIIT workouts, I love intermittent fasting, my belly is not going down, going back to yoga and Pilates and thank you for your comment, I need to reassess my whole lifestyle!!! 🙏🏼🙏🏼🙏🏼🥰
I pretty nuch agree with all of this except the "never eat after sunset". Some people have to work graveyard shifts. I notice the trick is to at least not eat 3-5 (preferably 5) hours before your sleep time. Also seeing a sunset is just as beneficial as seeing a sunrise. If you can't get your vitamin d3 the natural way there are some great Vitamin D3 vitamins out there.
Actually for me personally my body thanks me a lot when I don't eat after sunset..... The results are evident. Maybe for you it works, but for some of us, the way to see results is to eat the last meal at 4 pm😢
I thank you...most people think day work is the only schedule. 🙃...I've worked nights my whole life at a television station and casinos...people always think I have insomnia or something or even lazy! So weird.
Doing a three day water fast did absolute wonders for me. It wasn’t very difficult after doing intermittent fasting. It completely got rid of my carb cravings and night sweats. I also changed my eating time at night to nothing after 8/9. I start my day with fiber (steamed broccoli with grass fed butter), then eat my protein. Noticed a difference in my stomach pretty quickly. Also I changed the ORDER of what I eat. Fiber first, protein and then carb last. My stomach has completely flattened out.
@@jtedandlindasimpson7044 do calf lifts for ten mins after each meal, sitting or standing. I’ve actually started doing them throughout the day. Wfh job so I do things to keep the circulation moving.
Only thing I’ll say is that never eat after sunset is not really true. It’s more like never eat later than 2-3 hours before bed. Where I live, sunset varies by about 5 hours throughout the year lol, so take that with a grain of salt
I want to add that women that exercise insanely are increasing cortisol. if you feel exhausted and drained and sore after working out, STOP IT! and stop doing that every day! women you need rest and this kind of exercising is causing your body so much stress! I'm down to 125lbs after 10 years of doing horrible recommendations designed for men (from 198lbs). I did not start losing until i stopped doing insane HIIT and intense work out. Now I walk a mile or more on the treadmill or outside 3-5 times a week. Gentle yoga, 5-10 min of pilates or body weight strength train, GENTLY and that's it! I'm serious, our body is designed to protect pregnancies, stress is triggering your hormones! (i also fast ranging from 12-20 hours through the week, take 1 day off on the weekend to eat cake/ noodles or whatever lol) I'm not deprived! my waist is incredible now ❤ I'm 42 5'6"
Thank you for sharing this. Just from this comment I wish I could sit and have an in-depth conversation with you and your weight loss strategy because I’m 41 and struggling🤦🏾♀️
Complex carbs are not a problem e.g. Japanese and Chinese populations have been eating rice for forever - and have been trim and healthy. Just cut out sugary refined carbs.
US foods are generally dirtier in terms of additives than European/other countries. Many people go to visit Italy or Spain, etc and eats lots of carby stuff and don’t bloat out like you will doing that in the US.
You can still get 10 minutes of sunlight in your eyes before 10 am. -Social care worker who does lots of nights. After my shift at 9am I go for a half hour walk. This ticks the box for exercise/walking which is good for belly fat and also ticks the box for sunlight . We can do this guys ✔️❤🥰🇮🇪
Breaking BAD, CONDITIONAL Habit is Challenging. I started last Thursday {9/5/'24} with Intermittent Fasting. I DON'T EAT BREAKFAST.! I BROKE my FASTING @ 11:30 A.M *2 glasses of water after getting up # 11:30 A.M * 1 cup of coffee with 1 tablespoon of butter with 1oz full milk * 1 sausage & *2 bailed eggs seasoned with Himalayan Salt Dinner @ 8PM * Roasted chicken quarter leg with skin * Sautéed Brussel Sprouts in GHEE *2 glasses water So far so good! I'm ENERGETIC Again!
True. It took me two weeks to get into the intermittent fasting. Now I eat 3 healthy but solid and fulfilling meals in 8hr time window. 4hr in between each meal. No food between the meals. I am not hungry and have much, much less desire for constant eating while before I could eat all day. The first two weeks were hard but now it’s effortless
@@janemathaba7706if you could shift all this by 2 hours earlier, that would be great...By the book.. But ofc it always depends on each person's daily schedule. All the best!
I hate when people recommend 20 grams of carbs or less. That’s how I got myself in trouble for eating the wrong diet for my body. I was eating high protein and low carb and ended up pre diabetic. The same diet doesn’t work for everybody.
And there is some other information people need before dropping carbohydrates below 20g. It's not good practice to throw it out in a short video without more explanation.
I've been walking since 1980. I'm now 68, and I do look leaner. Get most of my counterparts in my age group, adding pilates and yoga, instead of strenuous exercise is my next goal
Being sleepless could also be a problem of a serotonin or melatonin deficit. This happens when the kynurenin pathway gets acticated instead of the tryptophan pathway due to inflammation (IDO) and stress (cortisol). Do moderate sports, take omega-3 fatty acids, B1, NAD+ and Resveratrol. You´re welcome.
Yes it only makes eat more and more hungry My point is it's all about calories in and calories out not hormones alone to lose or gain belly fat you just need to be patient Let's say your hormones are not stable but your not eating anything for a week so you still lose some belly fat through that calorie deficit...
I'm old, so I don't care anymore.😋 When it comes to the human body nature has a real quality control issue. Bad hormones, inefficient organs, weak nervous and immunity systems, just for starters. You young folks can handle this regimen-I'll be impressed👌🏻. But, I've made enough sacrifices in my life, now I'm in my selfish phase. These days I'll eat what and when I want. 👍🏻😊
@@saykay1 Because I want a quality to my life not a quantity. Living to be 100+ is abhorrent to me. (see Jimmy Carter at his recent birthday, on a gd gurney chair with his mouth hanging open-NO THANKS!)
Depends on genetics too. Im 50, skinny and eat sugar daily. Horrible sleeper, and dont get much sun. I dont have any of those issues. My grandmother was 88 when she died and had 9 kids and was still skinny when she died while never dieting a day in her life. Genetics dictates how our body responds to certain hormones.
100% for sure, but most of use express “bad” genes with problematic lifestyle, ppl like you have rare genetic. Also, don’t e sure if you don’t have any sign of metabolic syndrome that you are healthy, I was like you almost 20 years drink, not sleeping, eat bad diet and filling great until one day my body couldn’t compensate anymore and express first symptoms.
Sometimes. I was 115 pounds at age 50… always was 115 pounds. I’m 5’5”. I could eat whatever. Now I’m 58 and 157 pounds. Can’t seem to get that weight off ! And the weight gain started when I was going thru menopause
@cjhoward409 menopause is scary. I feel menopause steals a women's feminity and waistline. I will definitely go on bioidentical hormones when I get into menopause. I'd rather live a short, happy life than a long, miserable life, which menopause seems to contribute to.
I wouldn't say that being skinny is an indicator of health in of itself. For example it's common that people who suffer from pancreatic cancer loose alot of weight & become skinny & lean, yet their life span is tragically short. ~ The sugar puts alot of strain on the pancreas, but also on the liver. Toxic waste is stored up in the liver & this affects the whole system. I wish you well, friend. God bless you 💕
MD here, I agree with everything that she says except the restricting only 20 carbs a day part. This is too restrictive and is not sustainable in the long term in the majority of people according to long term studies. You can lose belly fat while having more than 20 grams of carbs a day if you are in a sustained caloric deficit.
Totally true. Im into keto healthy diet and sometimes I altérnate with low carb diet aswell. Much more energy, no inflammation and losing Weight without sacrificing muscle. And most of all: No more visceral fat.
Looking ahead at sunset charts for winter and seeing times earlier than 5pm, some even before 4:30pm... Yeah, never eat after sunset. Thanks. Super helpful. 🙄
I really think she mis-spoke. I don't think she meant to say 'never eat after sunset'. I think she either meant don't eat after a certain time of day, say 6 or 7, or she meant don't eat a certain number of hours before bed
@@alhakisan Maybe. I figured she meant something related to brain chemistry and sunlight or something along those lines, since she did say sunset. Maybe someday she'll clarify, maybe not.
I am definitely going to take this Advice’ sick and tired of Belly fat, being in my late 50’s, I can’t believe how fast my Stomach grew, I have got to do something’ feeling like I do’ it’s just gotten horrible, thank you for the Advice
Same here ! 58! And I never had belly fat till about 4-5 years ago. I’ve eaten the same although after going thru menopause, I now crave sugar. Never did before. So frustrating. I don’t recognize my body ! 😢
@@cjhoward409 It is a menopause related problem. If they'd treat us before menopause fires all the rockets, it would probably be immensely helpful with insulin and cortisol. That's what they keep saying about the weight.
I'm 27 and I feel the same I'm tired of being fat and feeling gross and look unrecognizable when I see myself in the mirror I want to change for me to feel better
Sit-ups/crunches _strengthen the _*_abdominal walls,_* but don't reduce belly fat, other than the minimal calories burned _while doing them,_ which affect the body overall, *not targeted*to one region. Do you think **_you know more_** about this **_health issue_** than a *doctor* who's obviously made this her life's work? Pfft! Go do more crunches.
@wholeshebang1 who rattled your cage..I never criticized the doc...I do pressups too..and lots of stretching..I have been taking care of what i take and avoid all my life..supplements ect..I was researching this stuff before the internet started..chill..peace out
I live in Minnesota --- in the winter we go to work and come home from work in the dark !! 😳 There would never be dinner after work, then in the winter. The sun doesn't even rise until we are at work !! 🤔
Yeah idk about that carbs thing. We cant demonize all carbs. I think she means simple carbohydrates whoch are basically sugar from processed foods. Just make sure your carbs are rich in fiber.
No, she means most carbs-check out her info on keto- no bread, rice, potatoes, beans. Stick to veggies grown above ground. 20 total grams is not very much. Cheers
@kathleenjones8466 I don't believe a keto diet is good at all. Especially not long term. Our brains thrive on carbohydrates, and we aren't meant to be in a state of ketosis for long periods of time.
@@kathleenjones8466 i lost weight this way but the insomnia was killer. I think 20 is too low for some .esp women Also you can eat rice in moderation if you cook it cool it then cook ...
Wow you’re so awesome! Every video you release is packed with chockfull of juicy powerful health information. No nonsense…straight to the point. Bravo!
I lost 9.5kg in 2 weeks by moving a lot of packages from one apartment to another 500 meters away all alone and also allowing me to have low insulin level , eating only protein 1once a day and taking walks . Your tips are accurate
It's called "losing water weight". Not actual fat (or very few) but if you stay consistent like that then you'll start to lose actual fat (and some muscle mass if you don't do resistance training)
She is right because I have been training continuously with intermittent fasting for months and the belly still there. I have stopped sugar for a month now , Ihope to get results.
For my experience I was 81kg 50 days ago and now I’m 75.3 kg I am just counting calories 1700 per day I really enjoy it and I have no cravings the back is stop eating any sugar or carb when you wake up eat veggies and protein after that you won’t even look for sugar or sweets all day because the insulin spike is what cause the roller coaster all day another hack is to eat food that is on top of the satiety index like boiled potato oat meal eggs…. And eat spicy food because it will make you thirsty rather than hungry.
I mostly agree with you. Put in practice by will power and commitment. Oatmeal however healthy in some regards ( fibre) has high carbohydrates. Unless you eat little of it and savoury
@@Lotuspriestess in my country we have what we call talbina I think you should try it, it’s barely flour with cold milk and put it in microwave it’s higher in carbs and lower in calories and it can make you full for hours even if (like me) take only 30g of it with 200ml of milk and a half banana.
When we wanna praise somebody, we say, U R Da Man. In your situation, I should admit that U R Da Woman! Thank you Dr. Boz for the wealth of information you share with us. ❤❤❤
Is she? That first graphic she shared was of someone pinching “belly fat”. But that little clip was subcutaneous fat, not visceral fat, which is around your internal organs. You can’t pinch visceral fat. Seems misleading.
@@supplementallychallenged If you're dealing with an excessive amount of subcutaneous fat, then you may have extra visceral fat as well. Glad I could help.
@@reshaun1967, the issue was not having a lot of subcutaneous fat. The issue is that the creator is conflating visceral fat with subcutaneous fat. Subcutaneous fat is not unhealthy, but visceral fat is. By talking about fat around your organs and showing a gif of someone pinching external fat, she’s sending mixed messages.
You said "may" have visceral fat,..That's not true it all depends on fat thresholds. ..so one can be fat outside and thin inside or fat inside and thin outside @@reshaun1967
Doctors who know nothing about menopause should learn this. Menopause is so overlooked by the medical field. They seem to just say “well this is the end of the line…good bye”.
THANK. YOU! for making this video the way you did. Most other channels would have linked us to a long form video and said the same thing you told us in this video into 15 minute or longer video.
Eat local lol that's a joke. I know many many manyyyyyy local farms pumping their produce with crap 3x5 the regulatory amount that makes Chinese produce look godsend
People should avoid eating processed food , and go for a calories deficit . Train by lifting some weights and doing cardio,eat more protein and less sugar.
Morning sunlight you say... Most of the autumn and winter there's no light at where I live, days are just cloudy and gloomy. There's no light when I wake up, and it really affects my mood.
If you live in Northern Europe like myself and your hours of daylight in winter are very few, I don't think it's possible to not eat after sunset. I can't imagine having my last meal at 4pm, please, I dont wanna make my life miserable.
I feel you. But, I went carnivore and then added intermittent fasting. So now.. I don’t want to eat 4 times a day . 1-2 times and 20 hours of not eating is fine
I agree. It's also difficult to get morning sunlight. But we could try all the other suggestions i guess and then just eat as early as possible and not snack afterwards 🤷🏻♀️
You seem like someone who's a sla to your gut. Food eating doesn't make you happy and not eating doesn't make you miserable either so find a better excuse.
@@swampsagacity4685 But they can still have fatty livers. My neighbor is skinny, just turned 50 and found out he had cirrhosis of the liver. And it’s bad. He’ll be lucky to live another year. But hey, he’s skinny
@@cjhoward409 Cirrhosis is a different topic than the ability to lose weight. They can also get behind the wheel of a car and kill themselves & others. That is a different topic as well.
But what about night workers? Never eat after sunset.. I work 3pm to 3am.. So just starve everyday? I wake at 11am and I’m not hungry until around 2-5pm
So eat at 2pm, eat more on first break, that’ll be fairly close to sunset anyway But worse is being up all night That’s greatly ageing you and actively *harming* ur body and cognitive function
@@YeshuaKingMessiahyes , it’s hard on the body. Someone has to be there for patients and emergencies. I’d love to know the best plan for night workers to minimize damage.
@@owlsahootn no more than 2 nites a week Everyone has to work nites, not just the newbies. There’s plenty of ppl that only 1-2 nites a week would be needed. Factories & restaurants/bars should be closed 11pm to 7am. But I know no one’s listening to me
just exercise and eat right... As soon as youre done eating, dont hang around the table. Just get up and walk away. Do dishes. Walk away. get a hobby. As a person that thinks about food 24/7 even while eating you need to convince yourself that is important but should not be an infatuation. I had the same problem growing up as a kid and was always the fat kid. I just started exercising and the fat started going.. Diabetes runs in my family. And speak with a doctor to assist you in your health goals..
I do workouts regularly and measured my fats and muscles weight on the machine in three fitness club in May and in Sept. my weight is almost the same but I got fat increased for 10% and muscles reduced for 5%… it was stressful 3 months for me… although my diet didn’t change much, I noticed myself being more lazy and depressed. It is 100% stress that creates belly fat (visceral fat)…I am 38.
Don't stress out, don't drink, year meat(high protein), go and feel at the morning breeze and sunshine, don't overeat and eat a shit ton of fibre trough veggies. Helped me lose 20kg
Wow! I’ve been waiting 27 years for someone to tell me what happened after my second child - visceral fat out of the blue, my whole body shape changed from hourglass to Apple and haven’t been able to get rid of it with just keto. Thank you!!❤
@@VaympyNot possible when you work graveyard & then swing back to a dayshift schedule for several days. I tried it & since my body couldn't get into a set habit of when it was fasting & when it was feeding all it did was make me feel faint, nauseous & starving ALL of the time
I am fortunate to reverse my health. I was prediabetic and had to make a change. Being single with no kids helped me at best as I can choose what I can have in my pantry as I live alone. It is harder for people like my friend who has a big family...he has all the temptation in his house which is a challenge...
I've LOVED watching your videos and thought, MAN this doctor is a straight shooter! She doesn't try to juice some Pharma product or lie to you about some form of exercise or practice SHE makes money on!! So I looked you up and found out WHY I connect with you so well... We're both South Dakotans! Home of the people who Shoot It Straight! :) I was raised in Hill City South Dakota just 7 miles from Mount Rushmore in the Beautiful Black Hills. The only school who can use Smokey The Bear as their official Mascot, and the only school who gets to have their graduation ceremony at Mount Rushmore.... :)
I feel you. I work swing shifts (4 nights, then 3 days) on a repeating schedule. There's no such thing as a steady sleep schedule, there's no gaining control of my cortisol level & there's no way I can go without food during the day while I sleep AND during the night while I work for 4 straight days. Starving myself like that would be just as stressful & harmful...if not more...than just eating at night.
I live in norway north up in norway, i am following your advices. Sun set was 6 days ago and will rise in 5 months. Have a bad feeling but iam consistent and i will keep going
This is really good to talk about 👏 But not eating after sunset 😮 Will be a rough winter up here in north. I have been very good latest year not eating before sleep time. Almost allways brush my teeth same time as my kids 😊 Challenge excepted!
eat one limon citron ev day and eat less foods drink more water take leafy vegetable and fruits apple papaya be happy no stress 2eggs after 2 days eat fishes
I have sleep issues, even after 7 months carnivore. I feel at this point i've corrected the insulin resistance, but cortisol is my issue. Wondering if I can take Seriphos on carnivore? I go to sleep/wake same time every night but falling asleep and staying asleep is a huge issue.
Do you take magnesium before going to bed? Could certainly help. Or if your body doesn’t produce sufficient melatonin then you could take this. These are harmless ways to improve but check with the doctor
Most of this is outstanding advice! Waking/going to sleep at the same time and not eating after sunset is not realistic for night shift workers, though. Otherwise, great, sustainable advice!
Doing now 70-80 sprints a day 100 yarders took care of my gut. Long gone. 7,000 completed, 3,000 more to go. Around 11th grade weight now. Takes 3 hours a day. Retired, have plenty of time. That’s 490,000 strides east and 910,000 steps west back to starting line. Or just under 400 miles sprinting total so far.
@@094340 couple Fridays ago, I did my 30 in the morning. Then I did my 30 in the afternoon. Since my prior best was 3x25, I thought I could go beat that. So with a head lamp on and no one else in the park at the time I finished, I did 40, to make it a 100 day. Then I thought, should I do a few more? I asked myself , how sick am I? I chuckled. I have lost about 1/3 of speed from high school 51 years ago. Legs just won’t go any faster. I’m trying. That is sad and unfortunate. Trying to get to 100 years old. No doctor no meds. Nothing against doctors, I don’t have one nor even know one. About 15 years ago, I reached 232. That was my number. We all have one. Now today I’m at 175.
I previously had a problem with belly fat, but it’s not true what is said here, I often go to sleep 5am or later, don’t see the sunlight often, eat after the sunset, but I don’t have a belly fat issue any longer. This is because I eat small meals, organic, vegan and I exercise every day by doing 15 minutes yoga and walking for about an hour.
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/wmxkT94LN1N2ujFLA7_YMlEgwZG_rqBnqbjh6BAjMU4gOD-oNLizrcDRL-9WuOoWlzs0_dMyfQ=s48-c-k-c0x00ffffff-no-rj)
Not eating sugar for over a year has helped me lose weight and feel much better! I also keep my carbs under 20 grams per day. This information is very true! I live it!
Isn't she talking about keto, because it's sounds like it
@@Alex-jd2yxno
@@Alex-jd2yxyep no sugar and very low carbs (carbs convert to sugar) is keto. Strange how we're taught to eat mainly carbs (sugar) with the food pyramid. No wonder we have an obesity epidemic 😑
Would love some good recipes for meals on keto- only one I really enjoy is breakfast- which usually is more around dinner time tbh - sausage, scrambled eggs, bacon, mushrooms advocardo Bell peppers chai seeds - being fussy eater is hard work! Oh, love lettuce wraps!
Man…I wish I can do this. I’ve been addicted to sugar since I was like 5 years old. I will get over this…this too shall pass!
Stress can also be a major cause for increase in cortisol
Hello stress goodbye stress😅
Stress is harder😢 to get rid of than the belly fat. My belly fat is as permanent as cement
@@jtedandlindasimpson7044 practice meditation
And perimenapause!!
That's why you have to get consistent sleep every night, because your cortisol levels drop at night, maybe around 2:00 a.m. at the lowest... So in order to encourage levels to drop an optimum amount, you need to be asleep and relaxed. Lower cortisol levels will help regulate your hormones and reduce feelings of stress.
Cortisol increases to unhealthy levels, to begin with, as a result of chronic stress.
I know its "a thing" now but people have to start respecting the limitations of themselves and others. Most stress comes from co existing with others. I had to disconnect from my family of origin because they were sending me to an early grave and I have a husband and family to attend to that doesnt stress me out like they did. My stomach got HUGE when I came back to my family home, diet was same exercise was the same! So be ok with saying no to yourself and others. And respect your body, if you have headaches after eating and drinking certain things consider limiting or prohibiting those things. You are important!
🎯
Easy to say when you don’t have food aversions. Not. Everyone. Is. The. Same.
@@Nunyabiz977 What is food aversions?
So true! The dreaded Moon face from stress! I worked on myself, change how and what i ate and cut out the drama. Lost 131lbs!
The only thing I'd find hard is not eating after sunset because I use my lunch time at work to go for a walk while I'm fasting for 18-20 hours, and can only prepare a proper meal when I get home (after dark once it turns autumn.
Abs are made in the kitchen not the gym. I dropped the carbs and sugar. Bought a glucose meter for $7 and went from 187 to 88. Feel waaaaay better. Getting leaner, No inflammation, stress melted away. Changed my whole demeanor. Confidence and energy way up. Let’s goooooo
what you actually did was simply create a calorie deficit.
Which focuses meter do you recommend?
Just focus on reducing daily calorie intake. That's the only 'meter' you need to lose fat.
@@Simon-talks this is not true for everyone.
Yes it is true for everyone. Facts and science. Stop eating so many calories and move more. Simple.
So true...
Add walking in a slow comfortable pace... it really reduces cortisol...
Add weight lifting/calisthenics/yoga...
Your hormones and your whole body will thank you.....
Really
Yes. Walking is such an underrated exercise. Walk morning and night one hour and your pants will drop right off
In the country India😢 Andhra Pradesh state is the land of bellys.
@@AnilKumar-yc3scdon’t do ghee. When I started eating a lot of it, I gained a lot of weight.
@@intuitivediane Agreed.
Thank you for not taking something which can be said in a minute or two and making it in to a 90 minute podcast. For that skill I am voting you the smartest doctor on RUclips, by a country mile.
Same!✅1,000,000,000%🎯
Yes!!! I hate that! Too!
Yes!!! I hate that! Too!
I do agree but telling me something is not the same as telling me why you came to that conclusion. Sometimes the longer format is better for teaching deeper. We need the teaser, but many need more.
That's what I wanted to say 😅☝🏽
This actually works. I know because it worked for me. Consistent relatively mild exercise (lots of walking, stairs, and light to medium weights at home, didn’t even do gym), no late eating, and no sugary foods or bread and I lost 40 pounds and got an absolutely flat belly. I hadn’t thought it was possible, but it was actually surprisingly easy with some willpower and consistency. I felt like an idiot for not doing it earlier.
For how long did you do the exercises? For example like “1hr a day, everyday for a year” or soemthing
@@OO_sunflower_OOExercise was about half an hour per day. But I also walked a lot, one or two hours per day.
The first step was diet, not exercise. I stopped all sugary foods and most processed carbs: No chocolate, no soda, no bread. Plus I didn’t eat after 4 or 5 pm. I very quickly lost 20 pounds this way, within a couple of months.
I liked that, so I added the exercise and heavy walking. The result was that I lost another 20 pounds, which took another couple of months.
Then I just generally stuck with that. Although I haven’t been as diligent recently.
Did you have under 21 grams of carbs
@@donoyster5309I ate much more than 21 grams of carbs. I didn’t generally count carbs, but it was basically a diet similar to the Mediterranean diet, except with no bread and avoiding foods high in sugar.
@adamesd3699 OK cool, did you eat fruit or no fruit?
Sleep wake same time everyday (cydcadian rythm)
Sunlight
No sugar
Never eat after sunset
20 grm or less carbs
Thanks!
Not carbohydrates leads to hypoglycemia specially in people that exercises....this is dangereous
@@whatsnewshetalks5784 why do you KEEP saying that!!! Dr Biz said EAT 20 grams of carbs & it's in her comment. No one EVER said NO carbs.
@@mango1632 not mentioning her...I can read in many comments 20 g or even better 'No carbohydrates' at all..and that is very wrong!many people that followed pure Keto ended-up in ER...so people have to be cautious....fast sugar is bad we all agree...slow sugar in a controlled way of course is a must especially for people that do exercise a lot.
@@whatsnewshetalks5784says who?
After she said: "no eating after sunset" I thought she was gonna say Fat grows in the dark 😂😂😂 just making myself laugh here lol
This made me chuckle thank you lol
lol 😂 Thanks for the laugh 🤣
I was waiting for her to say the same thing!
😂😂😂😂
I like your style.. 💯👍😂
Very true. And it's easier than you think to start to get rid of the belly fat. I started get fat around my belly during menopause, and I am a lifelong exerciser, and the fat started accumulating around my belly regardless of how much I exercised. So for me although I exercise, it didn't matter much as it related to the weight gain/belly fat. In fact, I had to CHANGE they TYPE of exercise I was doing for a while to bring down my cortisol levels. I started doing pilates and yoga (more relaxed, not so intense), and less hard core cardio and weight lifting. In my mind this was the opposite of what I needed to do to lose weight, but it worked.
I started intermittent fasting (my eating window is 11am-8pm, which is pretty easy to stick to for me) which allows your insulin to drop at certain periods when your are not eating. I don't count my macros, but I just eat a veg, protein heavy diet. I do eat carbs, quinoa, sweet potatoes, beans, but not at every meal. I also only use good fats, avocado and olive oil, real butter (not margarines), etc... I say to others I eat for me blood sugar, meaning that I try to eat in a way that doesn't SPIKE my blood sugar, so I am mindful about how I am eating. It's the first time in my life where I haven't felt like I was counting calories (because I'm not) or dieting (because I'm not). I am the thinnest I have been in many years and it's been super easy to maintain.
I say all of this to say, don't give up if you've been struggling with weight gain, as Dr. Boz says it is your insulin and cortisol levels that are likely big contributors to this.
Thank you for taking the time to share this information with social media, because your success in maintaining your regiment, is an inspiration to me.
@@davidadausuel4537 You're welcome.
Your comment is truly divine… feel like God sent me here to read this for encouragement, wisdom and not to give up… I am 55, in menopause… very active, I do eat, healthy, I like glass of wine when I cook, but I lift weights and do more of the HIIT workouts, I love intermittent fasting, my belly is not going down, going back to yoga and Pilates and thank you for your comment, I need to reassess my whole lifestyle!!! 🙏🏼🙏🏼🙏🏼🥰
@@elenacollado1430 I am so glad you are encouraged. I was so frustrated too. Be patient and it will work for you. Wishing you all the best.
Thank you so much for the advice!
I pretty nuch agree with all of this except the "never eat after sunset". Some people have to work graveyard shifts. I notice the trick is to at least not eat 3-5 (preferably 5) hours before your sleep time. Also seeing a sunset is just as beneficial as seeing a sunrise. If you can't get your vitamin d3 the natural way there are some great Vitamin D3 vitamins out there.
Yeah. I eat at 1 to 2 for first meal, but it is always dark by six in the winter here.
Actually for me personally my body thanks me a lot when I don't eat after sunset..... The results are evident.
Maybe for you it works, but for some of us, the way to see results is to eat the last meal at 4 pm😢
It definitely works for me. I gain weight so quickly if I eat past 6.
& Acid reflux flares up eating b4 laying down.i even have my head (bed) elevated !!
I thank you...most people think day work is the only schedule.
🙃...I've worked nights my whole life at a television station and casinos...people always think I have insomnia or something or even lazy! So weird.
Doing a three day water fast did absolute wonders for me. It wasn’t very difficult after doing intermittent fasting. It completely got rid of my carb cravings and night sweats. I also changed my eating time at night to nothing after 8/9. I start my day with fiber (steamed broccoli with grass fed butter), then eat my protein. Noticed a difference in my stomach pretty quickly. Also I changed the ORDER of what I eat. Fiber first, protein and then carb last. My stomach has completely flattened out.
Thanks, will give it a try.
Good for you. I try to do the same 👍
Fasting is awesome, crazy how your hunger goes away after about 2 or 3 days!
I've done one week!
You dont need broccoli lol
Great! I’m going to try this ~ thanks 😊
Taking a 20 minute brisk walk after a meal can reduce insulin 30 to 45 %.
Good to know, but soon I will be walking in the dark
@@jtedandlindasimpson7044
If you have access to even a decently long hallway….
Try walking there! Not ideal, but far better than not walking!
@@jtedandlindasimpson7044during the winter you may need to do an indoor walking routine. Check out some great videos on RUclips.
@@jtedandlindasimpson7044 do calf lifts for ten mins after each meal, sitting or standing. I’ve actually started doing them throughout the day. Wfh job so I do things to keep the circulation moving.
@@jtedandlindasimpson7044- you ok?? Walking in the dark??
Only thing I’ll say is that never eat after sunset is not really true. It’s more like never eat later than 2-3 hours before bed. Where I live, sunset varies by about 5 hours throughout the year lol, so take that with a grain of salt
Thanks for clearing my doubt. 👍
Thanks for clearing my doubt. 👍
@@Dogofwar917 it varies everywhere in the world.
7pm it's 7pm in winter and summer 🤭
@@sylviafernandes8818
Sunset varies everywhere in the world.
So you can eat at 5pm winter or 7pm during summer
Is that because people messed w the clock and use summertime where you live? In Brazil they chose winter or standard time. Much better for health
I want to add
that women that exercise insanely are increasing cortisol. if you feel exhausted and drained and sore after working out, STOP IT! and stop doing that every day! women you need rest and this kind of exercising is causing your body so much stress! I'm down to 125lbs after 10 years of doing horrible recommendations designed for men (from 198lbs).
I did not start losing until i stopped doing insane HIIT and intense work out.
Now I walk a mile or more on the treadmill or outside 3-5 times a week. Gentle yoga, 5-10 min of pilates or body weight strength train, GENTLY and that's it! I'm serious, our body is designed to protect pregnancies, stress is triggering your hormones! (i also fast ranging from 12-20 hours through the week, take 1 day off on the weekend to eat cake/ noodles or whatever lol) I'm not deprived! my waist is incredible now ❤ I'm 42 5'6"
Thank you for sharing this. Just from this comment I wish I could sit and have an in-depth conversation with you and your weight loss strategy because I’m 41 and struggling🤦🏾♀️
Complex carbs are not a problem e.g. Japanese and Chinese populations have been eating rice for forever - and have been trim and healthy. Just cut out sugary refined carbs.
R I g h t on😊
yes in moderation..not a big bowl of rice in every meal ..rice is not bad but it's about the portion size
US foods are generally dirtier in terms of additives than European/other countries. Many people go to visit Italy or Spain, etc and eats lots of carby stuff and don’t bloat out like you will doing that in the US.
Asian people are still getting metabolic diseases. Go into a hospital or nursing home.
@@divenursokExactly 💯
That's the issue.
Don’t think anyone could sum up this whole Complicated issue, So Comprehensively !! Thank you so much 😊
Lots of knowledgable doctors, nutritionists and healthcare experts can, and do, do this.
I can't fix number 1. I am a truck driver, and my sleep cycle is all over the chart. But I greatly appreciate this video ❤.
Same here...night nurse. Schedule is Helter-skelter at best😢
@charlenemyers7599 , it's hard. I wonder how to combat this.
ur doing the lords work, god bless you!
You can still get 10 minutes of sunlight in your eyes before 10 am. -Social care worker who does lots of nights. After my shift at 9am I go for a half hour walk. This ticks the box for exercise/walking which is good for belly fat and also ticks the box for sunlight . We can do this guys ✔️❤🥰🇮🇪
@lauraashley1 , I appreciate that. Thank you.
So simple
So hard to implement
Breaking BAD, CONDITIONAL Habit is Challenging. I started last Thursday {9/5/'24} with Intermittent Fasting. I DON'T EAT BREAKFAST.!
I BROKE my FASTING @ 11:30 A.M
*2 glasses of water after getting up
# 11:30 A.M
* 1 cup of coffee with
1 tablespoon of butter with 1oz full milk
* 1 sausage &
*2 bailed eggs seasoned with Himalayan Salt
Dinner @ 8PM
* Roasted chicken quarter leg with skin
* Sautéed Brussel Sprouts in GHEE
*2 glasses water
So far so good! I'm ENERGETIC Again!
True. It took me two weeks to get into the intermittent fasting. Now I eat 3 healthy but solid and fulfilling meals in 8hr time window. 4hr in between each meal. No food between the meals. I am not hungry and have much, much less desire for constant eating while before I could eat all day. The first two weeks were hard but now it’s effortless
@@janemathaba7706if you could shift all this by 2 hours earlier, that would be great...By the book.. But ofc it always depends on each person's daily schedule. All the best!
Who limit yourself aside from yourself?
Dont eat until after 12 noon, stop eating at 6pm. Try the sardine challenge. It is not difficult.
YOU ARE GOOD!!! I have saying this for 20 years!
He is so honest. I love it.. “there is so much talking talking…..”
I hate when people recommend 20 grams of carbs or less. That’s how I got myself in trouble for eating the wrong diet for my body. I was eating high protein and low carb and ended up pre diabetic. The same diet doesn’t work for everybody.
True that. One size never fits all and that's a fact.
I think that's what's happening to me right now. My blood glucose was 5.7 how many and what kind of carbs did you add back in? Please and thank you
And there is some other information people need before dropping carbohydrates below 20g. It's not good practice to throw it out in a short video without more explanation.
don't eat high protein. Suppose to be high fat
PREACH !!
These tips through many channels keeps ons on track. Walking does wonders for most mature woman going through normal life events and dramas. 😊
I've been walking since 1980. I'm now 68, and I do look leaner. Get most of my counterparts in my age group, adding pilates and yoga, instead of strenuous exercise is my next goal
This was an excellent video. Straight to the point and offered solutions to a problem. Clear. Concise. Thank you
Being sleepless could also be a problem of a serotonin or melatonin deficit. This happens when the kynurenin pathway gets acticated instead of the tryptophan pathway due to inflammation (IDO) and stress (cortisol). Do moderate sports, take omega-3 fatty acids, B1, NAD+ and Resveratrol. You´re welcome.
Yes it only makes eat more and more hungry
My point is it's all about calories in and calories out not hormones alone to lose or gain belly fat you just need to be patient
Let's say your hormones are not stable but your not eating anything for a week so you still lose some belly fat through that calorie deficit...
I'm old, so I don't care anymore.😋 When it comes to the human body nature has a real quality control issue. Bad hormones, inefficient organs, weak nervous and immunity systems, just for starters. You young folks can handle this regimen-I'll be impressed👌🏻. But, I've made enough sacrifices in my life, now I'm in my selfish phase. These days I'll eat what and when I want. 👍🏻😊
Well said!!! 👏🏻👏🏻👏🏻
😂
🤣👍👏👏👏
Nice. I'm curious to know why would you want to harm the body which has supported you all your life? Doesn't your body deserve the best?
@@saykay1 Because I want a quality to my life not a quantity. Living to be 100+ is abhorrent to me. (see Jimmy Carter at his recent birthday, on a gd gurney chair with his mouth hanging open-NO THANKS!)
Depends on genetics too. Im 50, skinny and eat sugar daily. Horrible sleeper, and dont get much sun. I dont have any of those issues. My grandmother was 88 when she died and had 9 kids and was still skinny when she died while never dieting a day in her life. Genetics dictates how our body responds to certain hormones.
100% for sure, but most of use express “bad” genes with problematic lifestyle, ppl like you have rare genetic. Also, don’t e sure if you don’t have any sign of metabolic syndrome that you are healthy, I was like you almost 20 years drink, not sleeping, eat bad diet and filling great until one day my body couldn’t compensate anymore and express first symptoms.
Sometimes. I was 115 pounds at age 50… always was 115 pounds. I’m 5’5”. I could eat whatever. Now I’m 58 and 157 pounds. Can’t seem to get that weight off ! And the weight gain started when I was going thru menopause
@cjhoward409 menopause is scary. I feel menopause steals a women's feminity and waistline. I will definitely go on bioidentical hormones when I get into menopause. I'd rather live a short, happy life than a long, miserable life, which menopause seems to contribute to.
Genetics loads the gun. While lifestyle pulls the trigger.
I wouldn't say that being skinny is an indicator of health in of itself. For example it's common that people who suffer from pancreatic cancer loose alot of weight & become skinny & lean, yet their life span is tragically short. ~ The sugar puts alot of strain on the pancreas, but also on the liver. Toxic waste is stored up in the liver & this affects the whole system. I wish you well, friend. God bless you 💕
MD here, I agree with everything that she says except the restricting only 20 carbs a day part. This is too restrictive and is not sustainable in the long term in the majority of people according to long term studies. You can lose belly fat while having more than 20 grams of carbs a day if you are in a sustained caloric deficit.
Exactly. It’s just too difficult considering almost all foods are loaded with carbs. Just make sure they’re fiber rich carbs
Not to mention that the recommended amount of fiber is 25-30 grams a day. That would be near impossible to attain without more carbs.
chip n salsa cancel no way. one slice of pizza no way. scoop of pecan chocolate ice cream every 2 month or more no way...
Totally true. Im into keto healthy diet and sometimes I altérnate with low carb diet aswell. Much more energy, no inflammation and losing
Weight without sacrificing muscle. And most of all: No more visceral fat.
low carb isn't good for you bruh
Looking ahead at sunset charts for winter and seeing times earlier than 5pm, some even before 4:30pm... Yeah, never eat after sunset. Thanks. Super helpful. 🙄
Yes I don’t think she understands different countries or time zones
I really think she mis-spoke. I don't think she meant to say 'never eat after sunset'. I think she either meant don't eat after a certain time of day, say 6 or 7, or she meant don't eat a certain number of hours before bed
@@alhakisan Maybe. I figured she meant something related to brain chemistry and sunlight or something along those lines, since she did say sunset. Maybe someday she'll clarify, maybe not.
Exactly! Same where I live, during the winter. I can avoid carbs after sunset, but not all food.
Yep, I'm reading this at 5:20 p.m. and it is dark outside.
I am definitely going to take this Advice’ sick and tired of Belly fat, being in my late 50’s, I can’t believe how fast my Stomach grew, I have got to do something’ feeling like I do’ it’s just gotten horrible, thank you for the Advice
Same here ! 58! And I never had belly fat till about 4-5 years ago. I’ve eaten the same although after going thru menopause, I now crave sugar. Never did before. So frustrating. I don’t recognize my body ! 😢
@@cjhoward409
It is a menopause related problem. If they'd treat us before menopause fires all the rockets, it would probably be immensely helpful with insulin and cortisol. That's what they keep saying about the weight.
@@cynthiashores57 treat us how??
I'm 27 and I feel the same I'm tired of being fat and feeling gross and look unrecognizable when I see myself in the mirror I want to change for me to feel better
The most concised practical information❤ thank you Dr Boz
It's 99% true what she's saying .
I can tell you personally doing lots of crunches works..
Sit-ups/crunches _strengthen the _*_abdominal walls,_* but don't reduce belly fat, other than the minimal calories burned _while doing them,_ which affect the body overall, *not targeted*to one region. Do you think **_you know more_** about this **_health issue_** than a *doctor* who's obviously made this her life's work?
Pfft! Go do more crunches.
@wholeshebang1 who rattled your cage..I never criticized the doc...I do pressups too..and lots of stretching..I have been taking care of what i take and avoid all my life..supplements ect..I was researching this stuff before the internet started..chill..peace out
As a mother who has l.o,it is hard to sleep and wake up at the same time. I am doing my best
Exactly 💯💯
Sorry but what is l.o,?
I live in Minnesota --- in the winter we go to work and come home from work in the dark !! 😳 There would never be dinner after work, then in the winter. The sun doesn't even rise until we are at work !! 🤔
Guess you’ll really lose weight then. 😊
Now know why primitive people migrated before winter. Our work/life rhythm has changed but our primitive physiology hasn't caught up yet.
Thank you for loving on us with your help
Yeah idk about that carbs thing. We cant demonize all carbs. I think she means simple carbohydrates whoch are basically sugar from processed foods. Just make sure your carbs are rich in fiber.
No, she means most carbs-check out her info on keto- no bread, rice, potatoes, beans. Stick to veggies grown above ground. 20 total grams is not very much. Cheers
@kathleenjones8466 I don't believe a keto diet is good at all. Especially not long term. Our brains thrive on carbohydrates, and we aren't meant to be in a state of ketosis for long periods of time.
@@kathleenjones8466no carbs equal hypoglycemia
@@kathleenjones8466 i lost weight this way but the insomnia was killer.
I think 20 is too low for some .esp women
Also you can eat rice in moderation if you cook it cool it then cook ...
blueberries. absolutely the best carb if you are going to have them
Wow you’re so awesome! Every video you release is packed with chockfull of juicy powerful health information. No nonsense…straight to the point. Bravo!
Great information. Spot on concerning insulin. Thank you. DR. BOZ. GOD BLESS YOU. 🙏
Probably the best advice I've heard in a long time.
Thank you doctor for your love and support❤
I lost 9.5kg in 2 weeks by moving a lot of packages from one apartment to another 500 meters away all alone and also allowing me to have low insulin level , eating only protein 1once a day and taking walks .
Your tips are accurate
What do you mean you only eat one ounce of protein per day?
@@melaniekolomyja7335 i ment once a day and only protein like meat , eggs . Fish to keep my low insulin level .
It's called "losing water weight". Not actual fat (or very few) but if you stay consistent like that then you'll start to lose actual fat (and some muscle mass if you don't do resistance training)
@@Vertex-123 i know . will report back in 2 weeks
This short video just gave me more information than an hour long video
Sunset where I live can be anything from 4pm till 10pm LOL
Where I live sun sets at 5pm😅
She is right because I have been training continuously with intermittent fasting for months and the belly still there. I have stopped sugar for a month now , Ihope to get results.
For my experience I was 81kg 50 days ago and now I’m 75.3 kg I am just counting calories 1700 per day I really enjoy it and I have no cravings the back is stop eating any sugar or carb when you wake up eat veggies and protein after that you won’t even look for sugar or sweets all day because the insulin spike is what cause the roller coaster all day another hack is to eat food that is on top of the satiety index like boiled potato oat meal eggs…. And eat spicy food because it will make you thirsty rather than hungry.
I mostly agree with you. Put in practice by will power and commitment. Oatmeal however healthy in some regards ( fibre) has high carbohydrates. Unless you eat little of it and savoury
@@Lotuspriestess in my country we have what we call talbina I think you should try it, it’s barely flour with cold milk and put it in microwave it’s higher in carbs and lower in calories and it can make you full for hours even if (like me) take only 30g of it with 200ml of milk and a half banana.
When we wanna praise somebody, we say, U R Da Man. In your situation, I should admit that U R Da Woman! Thank you Dr. Boz for the wealth of information you share with us. ❤❤❤
Liking all the info given in a short form. I appreciate that!
Long live lovely Doctors like Doctor Boz and so many others who really want humans to be strong and healthy.♥️🙏🙂💪🥳
She is 100% CORRECT
Is she? That first graphic she shared was of someone pinching “belly fat”. But that little clip was subcutaneous fat, not visceral fat, which is around your internal organs. You can’t pinch visceral fat. Seems misleading.
@@supplementallychallenged If you're dealing with an excessive amount of subcutaneous fat, then you may have extra visceral fat as well. Glad I could help.
@@reshaun1967, the issue was not having a lot of subcutaneous fat. The issue is that the creator is conflating visceral fat with subcutaneous fat. Subcutaneous fat is not unhealthy, but visceral fat is. By talking about fat around your organs and showing a gif of someone pinching external fat, she’s sending mixed messages.
@supplementallychallenged lol. We all know what she's getting at but ok. Might need to go touch grass bro
You said "may" have visceral fat,..That's not true it all depends on fat thresholds. ..so one can be fat outside and thin inside or fat inside and thin outside @@reshaun1967
*Caloric deficit* : It's well studied. You should also recommend sports and staying active.
Doctors who know nothing about diet need to learn this.
So doctors are dumb, researchers are dumb but people they tell you to eat 20gr of carbs a day are clever. Are u for real?
she also diesnt
you eat less simple
@@rick-grimnot simple for everyone.
@@bubble_and_wony_forever
autsitic people yeah
Doctors who know nothing about menopause should learn this. Menopause is so overlooked by the medical field. They seem to just say “well this is the end of the line…good bye”.
THANK. YOU! for making this video the way you did. Most other channels would have linked us to a long form video and said the same thing you told us in this video into 15 minute or longer video.
Eat local and eat in season only.
Eat local lol that's a joke. I know many many manyyyyyy local farms pumping their produce with crap 3x5 the regulatory amount that makes Chinese produce look godsend
Thank you maam for covering everything in this One short , its a masterpiece 💗.
Love Doc BOZ ❤ MAKING SENSE.
I like my belly fat, cortisol and insulin. Thank you very much.
People should avoid eating processed food , and go for a calories deficit . Train by lifting some weights and doing cardio,eat more protein and less sugar.
Morning sunlight you say... Most of the autumn and winter there's no light at where I live, days are just cloudy and gloomy. There's no light when I wake up, and it really affects my mood.
If you live in Northern Europe like myself and your hours of daylight in winter are very few, I don't think it's possible to not eat after sunset. I can't imagine having my last meal at 4pm, please, I dont wanna make my life miserable.
I feel you. But, I went carnivore and then added intermittent fasting. So now.. I don’t want to eat 4 times a day . 1-2 times and 20 hours of not eating is fine
Same here in Manitoba, Canada. Right now, in the winter it is dark but 5pm
I agree. It's also difficult to get morning sunlight. But we could try all the other suggestions i guess and then just eat as early as possible and not snack afterwards 🤷🏻♀️
You seem like someone who's a sla to your gut. Food eating doesn't make you happy and not eating doesn't make you miserable either so find a better excuse.
Include fasting
4pm to 8pm window eating time
Plus exercise
Takes determination but works, most doctors won't tell you this.
It is said that if a person drinks alcohol; won't matter how much you exercise.
Won't lose any weight..
There are a LOT of skinny alcohol drinkers in the world.
@@swampsagacity4685
But they can still have fatty livers. My neighbor is skinny, just turned 50 and found out he had cirrhosis of the liver. And it’s bad. He’ll be lucky to live another year. But hey, he’s skinny
@@cjhoward409 Cirrhosis is a different topic than the ability to lose weight.
They can also get behind the wheel of a car and kill themselves & others.
That is a different topic as well.
That's a lie.
Shut it's all about calories in calories out that's it calorie deficit is the key
Wow! Love how she puts it in layman’s terms. Easy to understand. Love the other directors, too, who gibe a more detailed, in-depth explanation.
But what about night workers? Never eat after sunset.. I work 3pm to 3am.. So just starve everyday? I wake at 11am and I’m not hungry until around 2-5pm
So eat at 2pm, eat more on first break, that’ll be fairly close to sunset anyway
But worse is being up all night
That’s greatly ageing you and actively *harming* ur body and cognitive function
What about you’s… eat when ya hungry and don’t eat a couple of hours before u go bed
Adjust your eating to your work schedule
@@YeshuaKingMessiahyes , it’s hard on the body. Someone has to be there for patients and emergencies. I’d love to know the best plan for night workers to minimize damage.
@@owlsahootn no more than 2 nites a week
Everyone has to work nites, not just the newbies. There’s plenty of ppl that only 1-2 nites a week would be needed.
Factories & restaurants/bars should be closed 11pm to 7am.
But I know no one’s listening to me
just exercise and eat right... As soon as youre done eating, dont hang around the table. Just get up and walk away. Do dishes. Walk away. get a hobby. As a person that thinks about food 24/7 even while eating you need to convince yourself that is important but should not be an infatuation. I had the same problem growing up as a kid and was always the fat kid. I just started exercising and the fat started going.. Diabetes runs in my family. And speak with a doctor to assist you in your health goals..
Dr. Pal is right as always
the sun here in sweden goes down at like 3 pm in winter, maybe saying not to eat after sunset isnt the greatest advice in my opinion
Isn't it good that she put on that white doctor jacket because it would've been really hard to tell otherwise 😂
Where were you DoctorBoz all these years? Thanks for this vital information! You got a new subscriber.
I do workouts regularly and measured my fats and muscles weight on the machine in three fitness club in May and in Sept. my weight is almost the same but I got fat increased for 10% and muscles reduced for 5%… it was stressful 3 months for me… although my diet didn’t change much, I noticed myself being more lazy and depressed. It is 100% stress that creates belly fat (visceral fat)…I am 38.
Don't stress out, don't drink, year meat(high protein), go and feel at the morning breeze and sunshine, don't overeat and eat a shit ton of fibre trough veggies. Helped me lose 20kg
This is the most real advice online!!!
Wow! I’ve been waiting 27 years for someone to tell me what happened after my second child - visceral fat out of the blue, my whole body shape changed from hourglass to Apple and haven’t been able to get rid of it with just keto. Thank you!!❤
That lady is so right about that
She is so pretty.. and solid advice, need to apply it now.
Never eat after sunset? That’s a different time everyday, ranging from 4pm to 10:30pm.
Could be hard if you work graveyard shift .. 😒
Adopt a 16/8 intermittent fast instead of u can.
@@VaympyNot possible when you work graveyard & then swing back to a dayshift schedule for several days. I tried it & since my body couldn't get into a set habit of when it was fasting & when it was feeding all it did was make me feel faint, nauseous & starving ALL of the time
I am fortunate to reverse my health. I was prediabetic and had to make a change. Being single with no kids helped me at best as I can choose what I can have in my pantry as I live alone. It is harder for people like my friend who has a big family...he has all the temptation in his house which is a challenge...
The prettiest nutritional person on RUclips.
Yes. Her and Charmaine Dominguez
For those people who find, intelligence attractive, then Dr Boz is more then pretty, she’s beautiful!
she looks like a psychopath
I've LOVED watching your videos and thought, MAN this doctor is a straight shooter! She doesn't try to juice some Pharma product or lie to you about some form of exercise or practice SHE makes money on!!
So I looked you up and found out WHY I connect with you so well... We're both South Dakotans! Home of the people who Shoot It Straight! :)
I was raised in Hill City South Dakota just 7 miles from Mount Rushmore in the Beautiful Black Hills. The only school who can use Smokey The Bear as their official Mascot, and the only school who gets to have their graduation ceremony at Mount Rushmore.... :)
In an ideal world where I wouldn’t have to wake well before dawn to go to work and could sleep regular hours…😣
I feel you. I work swing shifts (4 nights, then 3 days) on a repeating schedule. There's no such thing as a steady sleep schedule, there's no gaining control of my cortisol level & there's no way I can go without food during the day while I sleep AND during the night while I work for 4 straight days. Starving myself like that would be just as stressful & harmful...if not more...than just eating at night.
I live in norway north up in norway, i am following your advices. Sun set was 6 days ago and will rise in 5 months. Have a bad feeling but iam consistent and i will keep going
Excellent video
This is really good to talk about 👏 But not eating after sunset 😮 Will be a rough winter up here in north. I have been very good latest year not eating before sleep time. Almost allways brush my teeth same time as my kids 😊 Challenge excepted!
Do you mean accepted?
eat one limon citron ev day and eat less foods drink more water take leafy vegetable and fruits apple papaya be happy no stress 2eggs after 2 days eat fishes
I have sleep issues, even after 7 months carnivore. I feel at this point i've corrected the insulin resistance, but cortisol is my issue. Wondering if I can take Seriphos on carnivore? I go to sleep/wake same time every night but falling asleep and staying asleep is a huge issue.
Do you take magnesium before going to bed? Could certainly help. Or if your body doesn’t produce sufficient melatonin then you could take this. These are harmless ways to improve but check with the doctor
I've lost 23lbs and I eat after 6 p.m. I avoid eating 2hrs before bedtime and it is working for me. It has for many years.
Never eat after sunset you should be saying no food after 6pm. Alaskas sun in summer is always
Yeah, Northern Europe also has little morning sun in winter and sunset is mid-afternoon
Or for those of us who work nights…
Most of this is outstanding advice! Waking/going to sleep at the same time and not eating after sunset is not realistic for night shift workers, though. Otherwise, great, sustainable advice!
Thank you so much!!!❤
Sunset? Damn. It gets dark here at 5pm and we have no sun.
Doing now 70-80 sprints a day 100 yarders took care of my gut. Long gone. 7,000 completed, 3,000 more to go. Around 11th grade weight now. Takes 3 hours a day. Retired, have plenty of time. That’s 490,000 strides east and 910,000 steps west back to starting line. Or just under 400 miles sprinting total so far.
80, 100 yard sprints a day??? LOL, I seriously doubt that my man.
@@094340probably in a fight or flight mode😅
🧢
@@094340 couple Fridays ago, I did my 30 in the morning. Then I did my 30 in the afternoon. Since my prior best was 3x25, I thought I could go beat that. So with a head lamp on and no one else in the park at the time I finished, I did 40, to make it a 100 day. Then I thought, should I do a few more? I asked myself , how sick am I? I chuckled. I have lost about 1/3 of speed from high school 51 years ago. Legs just won’t go any faster. I’m trying. That is sad and unfortunate. Trying to get to 100 years old. No doctor no meds. Nothing against doctors, I don’t have one nor even know one. About 15 years ago, I reached 232. That was my number. We all have one. Now today I’m at 175.
20g of carbs is pretty extreme. I wouldn't worry about carbs as long as it doesn't come from processed grains/flower
Great video! Core knowledge to reshape your body and mind!! Thanks!
I previously had a problem with belly fat, but it’s not true what is said here, I often go to sleep 5am or later, don’t see the sunlight often, eat after the sunset, but I don’t have a belly fat issue any longer. This is because I eat small meals, organic, vegan and I exercise every day by doing 15 minutes yoga and walking for about an hour.
Doing all this and belly fat wont go away.. weight not moving. Trying for 2 yrs!
Ur below 20g carbs? Every single day?
R u IF too? Tighten up ur eating window to 2-4 hrs a day. Nothing in ur mouth outside that but water or herbal tea, zero sweetener (even fake sugars)
Not trying hard enough
Add Intermittent fasting
@@Gary-iy4oh what an idiotic comment
Thanks for the medical advice.
Best advice in the shortest time.
Thank you for sharing your video. Tips are valuable & helpful.
Great information
I just realised im seriously screwed
My answer is stop eating sugar; stop eating between dinner and breakfast.