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I first spoke to today’s guest back on Episode 342 – and that episode has become one of the most downloaded episodes of the year – it has transformed the lives of many women – and men and I think this conversation will do the same.

Dr Mindy Pelz is a nutrition expert, a pioneer on the subject of women’s health & hormones, and the author of Fast Like A Girl and The Menopause Reset: Get Rid of Your Symptoms and Feel Like Your Younger Self Again.

Mindy’s aim is to empower women by explaining the biological changes that take place each month and throughout a woman’s life. She believes that, armed with that knowledge, they can improve their health, happiness and relationships. But this conversation is just as relevant for men.

We start off discussing whether weight gain is inevitable as we age. Is it our fate – and particularly a woman’s fate – to gain weight once she hits 40? It can be, she tells me, but only if women don’t know how to harness their hormones to prevent it. She explains how declining oestrogen levels can make women insulin resistant – which may be one the reasons why the diet and lifestyle that worked for them in their 20s and 30s, no longer does once they hit 40.

At the same time, declining levels of progesterone, the calming hormone, can result in lower-quality sleep, more perceived stress and increased levels of the stress hormone cortisol – which, in and of itself, will contribute to an increase in belly fat. It makes so much sense when Mindy explains it, but unfortunately, this information is still not widely known.

We cover so many different topics, including:

• How to adjust when and what you eat during different phases of your cycle.
• The importance of gut health when thinking about hormonal health.
• Why women often handle stress in a different way to men.
• The impact that hormonal changes can have on brain function.
• The practical steps we can take to improve our sleep.
• The importance of lifestyle changes irrespective of whether a woman chooses to have HRT or not.
• The best times in a woman’s cycle to resolve conflict and deal with relationship issues.

This episode is jam-packed with insightful information and practical take-homes. I hope you enjoy listening.

#feelbetterlivemore
—–

Show notes available at: https://drchatterjee.com/392

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The Menopause Reset: Get Rid of Your Symptoms and Feel Like Your Younger Self Again https://amzn.to/3ygg73e
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#feelbetterlivemore #feelbetterlivemorepodcast

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Listen to all previous podcast episodes on https://drchatterjee.com/podcast or via these podcast platforms by searching for ‘Feel Better, Live More’.
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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Easy exercises to lose belly fat at home for beginners ! Friends these are easy flat belly exercises which can be done any where to get a slim waist . This easy home workout that can be done anywhere without any equipment or jumping ! This is the best Lose belly Fat workout for plus size , men, women or even seniors at home.
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Hi 😊 Please Click – https://signup.natashamohan.com/ To Know more about My Paid Weight Loss program

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#bellyfatworkout #bellyfat #bellyfatexercise #easyexerciseathome #flatbellyexercise
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The 7 Minute Workout is the training offered by a study at the McMaster University that showed that high-intensity 7-minute are sufficient for:

– Burning fat more quickly
– Maximizing caloric consumption
– Training the muscles of the whole body,
– Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.

One of the best home gym workouts designed to tone your body and lose maximum fat in the shortest period of time possible.

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You can also have the total body 7 Minute Workout on your smartphone and tablet:

Android: https://play.google.com/store/apps/details?id=com.ego360.sevenminute

Apple iOS: https://itunes.apple.com/app/id886292467

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The exercises from training allow you to increase glucose absorption capacity, aerobic strength and cardio vascular functions.

The high intensity cardio routine is fast, simple to perform and doesn’t require any equipment. A fast circuit that will train: legs, butt, abs, arms, chest, shoulders and back, a simple workout of 7 minute for a full body tune up.

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The 7 Minute Workout is a “scientific” training that minimizes the time it takes to reach good physical shape from all points of view.

The video guide (with timer) illustrate 12 simple exercises that can be done anywhere! You can do the workout at home, it is practical since no equipment is necessary (just a simple chair) and is fast since it only lasts 7 minutes. In addition, to increase the intensity and effectiveness of the workout just repeat the workout.

The video offers a virtual personal trainer who, step by step, guides you in the execution of the exercises, indicating the execution times and the interludes, and also highlighting the possible errors of execution of the exercises.

The virtual personal trainer motivate and guide you to focus and get the most out of exercises.

The exercises provided by the 7 minute workout are 12:

1 – jumping jacks (aerobic exercise)
2 – wall squats (for legs and buttocks)
3 – push-ups (for arm muscles, chest and shoulders)
4 – crunches (for abs)
5 – step up (for legs and buttocks)
6 – squats (for legs and buttocks)
7 – triceps dips
8 – plank (for abs and flat tummy)
9 – high knee run (cardio and abdomen)
10 – lunges (legs)
11 – Side plank (oblique muscles – hips)
12 – pushups with rotation (to train arms, chest and shoulders)

Just 7 minutes a day to burn fat, rev-up the metabolism, build strength and muscle and improve healt.

Important. Warnings and conditions:

Before undertaking any physical activity it is important to consult a doctor. The 7 Minute Workout video is not meant to substitute for the guidance of a professional in the industry and is designed simply for illustrative purposes. So it is you who must choose how often, when and how to train in full awareness and with full responsibility. Special caution is necessary for pregnant women and minors.

Warnings: https://www.ego360.com/terms.php

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The 7 Minute Workot video is created for LumoWell / LumoFit project by Ego360
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DWD.Plans/Challenges/Zoom Classes – www.dancewithdeepti.com

Do this 30mins Daily – Bollywood Dance Workout
Easy Exercise to Lose Weight
Lose 3-5kgs in a month
Fat Burning Cardio 🔥 Fat burn, weight loss and body toning 🔥
Burn Belly Fat, Tone Legs & Thighs, Upper Body

SUCCESS STORIES
https://www.instagram.com/dancewithdeepti

Disclaimer
30mins of exercise everyday is proven to be very beneficial to fulfil your daily activity needs. All workouts on DanceWithDeepti intend to provide a fun filled workout experience by using dance as a medium of training.

All workouts are provided for guidance and education purpose only and not for the purpose of rendering any medical advice. Whenever in doubt, please always seek advice from a physician or qualified health provider to confirm if the workouts are suitable for your condition.
#dancewithdeepti
#zumbadance
#DanceWorkout
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30 minute Full Body Power Yoga for Weight Loss & Toning // Gain strength, mobility, body awareness and the powerful breath control called Ujjayi with this traditional Power yoga practice. You’ll have fun with challenging sun salutations, balancing sequences and lots of abs! 💙 Get the HIPS SLOW STRETCH: https://www.sarahbethyoga.com/25-minute-hips-slow-stretch

BUT LET’S BE CLEAR: Yoga is not a cure. Yoga is a supplement to a healthy lifestyle. Yes you can get into a fat burning heart rate zone, sweat, strengthen & burn ample calories with power yoga and power vinyasa yoga flows, but if you want to lose weight and practice yoga you must accompany the practice with self-care and healthy habits off the mat. Yoga can be a wonderful practice for de-stressing, connecting mind with body, improving body awareness & learning to love yourself. And guess what? You can love yourself and be a work in progress at the same time! The term “Yoga for weight loss” is a high ranking SEO term, as in it is searched a lot. I use the term to reach a wider audience to help people who are looking for a way to lose excess weight and practice yoga at the same time. I know from personal experience how that feels, as I have lost 40 & 50 lbs from both of my pregnancies and the weight didn’t just melt off after. It took at least a year of focused effort, exercise, healthy eating, a mild calorie deficit and this exact type of yoga for me to lose the weight and feel strong and confident in my body. So I created these videos to meet the viewers where they are, help them along in their weight loss journey and hopefully teach them self-love, strength & mindfulness along the way. 💙

🙏🏽 WELCOME to your modern day yoga channel by Sarah Beth Yoga where you can find clear & fuss free yoga videos ranging from short 10 minute yoga routines to longer 30 minute yoga practices for all levels to help you get stronger, happier & healthier. 😍 SUBSCRIBE for MORE free yoga: http://bit.ly/sarahbethyoga

If you loved this video you’d like the 60 minute Power Flow Power Yoga Class in the SarahBethYoga Membership & App!

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▶︎ POWER YOGA PLAYLIST: http://bit.ly/sbyPower

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Disclaimer: Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

#poweryoga #30minyoga #yogaforweightloss

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Lose belly, waist and abs fat in 7 days with this belly fat loss 5 minute home workout. These abs and waist exercises will target your stomach, show you how to burn belly fat to help with fat loss from home. Are you ready to get a flat stomach and get rid of fat at home? Do this consecutively with good nutrition for 7 days to start to see results. Beginner modifications included. No equipment needed.

Click here to download your free home workout programs:
https://www.leanwithlilly.com

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Hit that bell icon to get a notification when I upload.

0:00 Lose Fat Home Workout Introduction
0:09 Abs Home Workout Results
0:26 Lose Belly, Waist & Abs Fat Home Workout
5:30 You Made It

Please remember that we cannot spot reduce fat, meaning we can’t choose the areas on our body where we loose fat. However to get fat loss results I recommend the following
1. Being in calorie deficit
2. Cardio/ HIIT workout (I often call these Fat Loss/Burn workouts on my channel)
3. Specific muscle targeted workouts. To strengthen and develop specific muscles.
The key to achieving your fitness and health goals is consistency and healthy lifestyle changes, without restriction. I don’t believe in crazy fad diets. Simply eat nutritious food, move your body, smile and enjoy the journey! Love Lilly
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For Business enquiries email – himanshitekwani2913@gmail.com

DISCLAIMER: The information provided on this channel and its videos is for general purposes only and should NOT be considered as professional advice.
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For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️

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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I wanted to break down the approach I use to lose fat while protecting my metabolism and my muscle, covering my workouts and diet for the best results while protecting my health. I don’t like just giving an answer without an explanation, so hopefully you enjoy understanding the science behind it!

This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Here are some of my favourite papers behind my approach. There’s a lot more where they came from, but this is a good start (:
https://www.nature.com/articles/1600741
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00275-6
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdf
https://sportsmedicine-open.springeropen.com/track/pdf/10.1186/s40798-020-00275-6.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
https://pubmed.ncbi.nlm.nih.gov/27136388/
https://www.dishlab.org/pubs/2013%20Compass.pdf
https://pubmed.ncbi.nlm.nih.gov/12079865/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/
https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/
https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes
https://www.researchgate.net/publication/230761540_Ghrelin_in_Obesity_Physiological_and_Pharmacological_Considerations
https://www.sciencedirect.com/science/article/pii/S1550413118301190
https://www.sciencedirect.com/science/article/pii/S2212877815000605
https://www.researchgate.net/publication/11348112_Plasma_Ghrelin_Levels_after_Diet-Induced_Weight_Loss_or_Gastric_Bypass_Surgery
http://www.psy.vanderbilt.edu/faculty/Zalddh/ZaldLab/resources/Publications/rmp10app.pdf
https://www.researchgate.net/publication/269190972_Differential_Attention_to_Food_Images_in_Sated_and_Deprived_Subjects
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdf
https://www.academia.edu/31354515/Fasting_for_24h_improves_nasal_chemosensory_performance_and_food_palatability_in_a_related_manner
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdf
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/#bib17
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564212/pdf/nihms435831.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdf
https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797708/pdf/nihms159520.pdf
https://www.nejm.org/doi/pdf/10.1056/NEJM199503093321001?articleTools=true
https://www.academia.edu/4737899/Greater_than_predicted_decrease_in_energy_expenditure_during_exercise_after_body_weight_loss_in_obese_men
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf

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How to lose belly fat is a question that I get more common than any other question. This is for a good reason. Fat loss often starts and stops with our abs, our core, our lower belly and once that is lean we know we have reached our goal. This can also be the toughest part of fat loss. Todays question is around the idea that cardio is a waste of time for fat loss.

We must understand two things when it comes to losing body fat. First we must understand how fat is lost and we must also understand how long it will take. For many the frustration sets in once we have lost some weight but see no change in the belly fat or lower abdomen.

The #1 Exercise to lose belly fat (for good) is not a setup, a leg raise or any muscle building movement. Losing belly fat requires an exercise that we can perform with consistency, which allows us to recover, does not cause us to over eat and keeps fat loss moving.

How much cardio should we be doing to lose belly fat, that is not the right question.

What is the perfect diet for losing belly fat, there is no perfect diet for everyone.

Let me explain the best way to lose belly fat and that cardio can be a waste of time if you are doing it wrong!
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If you are wondering how to lose belly fat without exercise, you’ve come to the right place. In this video, I am going to show you exactly how to get rid of belly fat without exercising at all. Losing belly fat is a simple process but requires a little bit of knowledge and know-how.

Lose belly fat here – http://athleanx.com/x/belly-fat-fix
Subscribe to this channel here – http://bit.ly/2b0coMW

To lose belly fat, especially without exercise, you need to understand why exercise is not going to be enough to stimulate fat loss. Take a look at popular exercises that are used to burn fat; walking, jogging, sprinting, and even burpees. Walking and jogging provide minimal caloric burn which is not enough to put you in a caloric deficit. Sprinting and burpees, while providing a greater caloric expenditure, cannot be sustained long enough to really make a difference.

If you walk for an hour, you are likely to burn 264 calories. This can be completely undone by eating a snickers at 215 calories. Think you might opt for a healthier snack like a yogurt? Well, that can just as much damage at 240 calories. This brings up the point that you need to make smarter choices when you choose what to eat.

A big problem that people have when it comes to getting rid of belly fat is that they believe because they exercised in some way, they can reward themselves with a “cheat meal”. This way of thinking is what causes a lack of progress when it comes to losing any kind of fat. Replacing the calories burnt with this “reward” simply means that all the work that they did to burn calories has been for naught. Worse still, if choosing a calorically dense meal, they can actually cause more damage by eating more calories than were burned in the first place.

Some might think certain foods are “healthy” or “clean” but don’t realize the amount of calories that their meals are packing. Remember, to burn belly fat, you need to be in a caloric deficit and making the wrong choices in what you put into your body can compromise that. Many meals you find at restaurants, while looking healthy, actually contain over 1,000 calories per meal.

A good place to start is to educate yourself on foods that are less calorically dense. What you can do with this information is make meal swaps. Belly fat loss requires that you choose the right foods to replace what you are eating right now. A few examples include changing chicken parmesan to citrus grilled chicken. The fried breading and cheese are packed with calories that can easily kill any deficit that you thought might have been in. This plate averages 800-1100 calories whereas that grilled chicken meal checks in at 400-700 calories. That’s a huge difference and can be the difference between gaining and losing belly fat.

Another example on food swaps that you can easily make includes changing white rice out for cauliflower rice. A standard serving of white rice contains around 240 calories while the same amount of cauliflower rice checks in at 20 calories. That’s a lot of calories you could be saving just by making a single, easy swap. Burning fat, again, comes down to making smarter choices in the food that you put in your mouth.

There are some easy swaps to make that you have likely tried before such as swapping out soft drinks and soda for sparkling water (something that contains zero calories in each can or bottle). The swaps don’t always have to be drastic or difficult, but again, require a bit of knowledge and education.

The next step you can take to burn lower belly fat is to limit the portion sizes of your meals. If you are making healthier choices but eating too much of said meals, you are not achieving the caloric deficit required to burn fat. Some of the meals I show you look very similar, but changing the portion sizes of some of the ingredients can make a huge impact on how many calories you consume. Limiting those portions will have you on your way to burning that stubborn belly fat.

Now, while being in caloric deficit is the key to losing belly fat, it doesn’t stop there; this is where exercise becomes important. To avoid being “skinny fat” you will need to build muscle too. Doing this will give a more appealing aesthetic as well as increasing your resting metabolism – allowing for a more forgiving caloric goal and diet.

Two recommendations I have to make this all stick for good is to avoid time aversion eating. If you have heard that eating after 6 PM is going to make you fat, you’ve been lied to. This is nothing more than a myth and if restricting yourself to a time is making it harder for you to stick to a solid meal plan, then you need to throw this notion out the window. My next recommendation is to increase your protein intake, because as you build muscle, more protein is required and is more satiating than carbs and fats but less calorically dense, which will help you keep you on track to lose belly fat.

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Slow, steady, and gentle wins the race! Thank you BetterHelp for sponsoring this video. Head to https://betterhelp.com/jenn to get 10% off your first month.

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❏ TOOLS ❏
➥ TDEE Calculator: http://bit.ly/3HqNAwX
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➥ What I Ate In A Week Playlist: http://bit.ly/3JbDgKS

❏ ON ME ❏
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❐ VIDEO CREDIT ❏
➥ Filmed + edited by Jenn
➥ Motion graphics by Adrianna: https://bit.ly/3zuaHU0
➥ Thumbnail by Kiyomi: https://bit.ly/3N5YiJk

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❐ MUSIC ❏
➥ Epidemic Sound

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FTC: This video is sponsored by BetterHelp! Some of the links above are affiliate links, which means I may earn a small commission if anyone purchases through them. This helps support my channel so I can continue to create videos for ya’ll~
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