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Do you want to lose belly fat? Belly fat is one of the worst kinds of fats because it is a biologically active fat that releases chemicals called adipokines, which lead to more fat gain and muscle loss. Belly fat is very difficult to lose because along with producing those bad chemicals, it slows your metabolism.
Men typically have more belly fat than women—think of the big “beer belly”—putting them at greater risk for diabetes, cardiovascular disease, and the metabolic syndrome. Although beer may lead to greater belly fat gain, it is certainly not the biggest belly fat builder. 
Rather, high cortisol, poor insulin health, and gastrointestinal problems are greater influences on belly fat gain. Take control of these three factors and you’ll lose belly fat and be much healthier—and you’ll probably feel less stress!
Many people don’t realize that belly fat is not the fat that is right below the skin, which you can grab with your fingers. Rather, belly fat is the common term for visceral intra-abdominal fat—the fat that is deep inside the body behind your abdominal muscles and surrounding your organs. It can even get into your organs, such as your liver and heart, causing a host of bad things to happen.
Emerging research shows that one strategy for losing belly fat is to control insulin health and manage cortisol by taking a probiotic. There is a direct connection between belly fat gain, poor insulin health, and cortisol production, and probiotics have been shown to have rather amazing affects on all three. Indeed, there’s ample evidence that taking a probiotic will directly lead to belly fat loss without going on a diet. We also know that probiotics improve insulin sensitivity in diabetic and healthy individuals, and that probiotics decrease stress, lowering cortisol.
What Are Probiotics?
Probiotics are tiny live bacteria that naturally occur in the gastrointestinal tract. Appropriate levels of these bacteria, commonly called microflora because it sounds nicer, do more than just make sure food passes through you efficiently. Probiotics directly affect nutrient absorption and they lower chronic inflammation, while supporting your body’s ability to produce neurotransmitters for the brain.
In fact, about two-thirds of your neurotransmitters are made in the gut lining, meaning that the major chemicals that are responsible for mood and brain function are produced in the gastrointestinal tract. No kidding, there’s ample evidence that cognitive function and mood will be poor if you have problems with your gut.
How Will Probiotics Help Me Lose Belly Fat?
The fascinating thing about belly fat loss with probiotics is that it starts with the brain. Here’s how it works: if you have an unhealthy gut, you will likely have more stress and anxiety, which leads to the release of stress hormones, such as cortisol. Several studies have shown that stressful events trigger cortisol and lead to the onset of chronic gastrointestinal disturbances. Stomach problems and elevated cortisol directly affect insulin health and leads to belly fat gain.
Take note that simply eating yogurt with active cultures does not provide enough of the most effective microflora probiotics to induce weight loss and visceral fat reduction. In the European Journal of Clinical Nutrition study, a fermented milk product was used that contained regular active yogurt cultures to which a specific high-powered lactobacillus strain was added. The probiotic group took this version, while a control group took the fermented milk product without any added probiotic. Despite the “naturally” occurring yogurt cultures, the control group lost no fat. Researchers also stress that although the control group’s supplement did contain calcium, conjugated linoleic acid, and amino acids—all of which are thought to be beneficial effects of dairy—they were not effective for inducing weight loss.
It’s supposed that the fat loss occurred because the probiotics inhibit lipid absorption so that fatty acids pass through the body without being metabolized. Plus, probiotics appear to speed overall metabolism, resulting in greater energy utilization. There’s also evidence that taking probiotics leads subjects to eat fewer calories, but this has only been proven in animals and still needs to be tested in humans. In the study described above, energy intake didn’t differ between the probiotic group and the control group, indicating that the weight loss wasn’t from less calorie intake.
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Is There More Proof Probiotics Lower Cortisol?
There is! A new study published in the British Journal of Nutrition showed that taking a probiotic will directly lower cortisol levels because it improves gut flora that affects the brain. Remember, neurotransmitters are produced in the gut—I know you’ve heard the term “I have a gut feeling”—and there’s a well-established link between stress, mood disorders, brain function and gastrointestinal disease.
In this new study researchers compared giving a probiotic or a placebo to a group of volunteers who reported having mild anxiety or depression. The group that received the probiotic treatment reported elevated mood, had less stress and anxiety, and showed less depression and feelings of anger. The probiotics group also significantly decreased cortisol levels, while a placebo group had no changes in cortisol or in ratings of mood, stress, or depression.
Additionally, the probiotic group reported being more focused on problem solving tasks. According to researchers, the probiotics decreased unhealthy pathogens in the gut, helping to get rid of inflammation, while improving central nervous system communication between the brain and the gut. Biomarkers of inflammation, called C-reactive proteins, were diminished, leading to less depression and better emotional response.
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Is There Evidence of A Link Between Poor Gut Health and Greater Stress?
Naturally, there is. Bad gut bacteria such as Clostridium and Bacteriodes have proven to increase anxiety and aggressive behaviors in animals. These “deleterious” bacteria led to increased social isolation, and less play in animal studies, which indicates stress that triggers an elevated cortisol response. There’s a host of evidence that elevated stress levels, both psychological and physical, lead to an increase in cortisol and the inability of the body to regulate cortisol production effectively. This results in chronically high cortisol levels that then impair the body’s ability to respond appropriately to insulin. And of course poor insulin health or insulin “insensitivity” leads to visceral belly fat gain.
We also know that giving probiotics to humans and animals can lower cortisol in normal and high stress situations. One study showed that after inducing stress from heat and giving a probiotic supplement to poultry animals, cortisol, cholesterol, and C-reactive protein markers were significantly decreased in comparison to a control group. It’s the relationship between C-reactive proteins and cholesterol, which is a product of chronic inflammation, that explains how probiotics decrease cortisol and result in belly fat loss.
How are Insulin, Cortisol, and Neurotransmitters Related?
Cortisol is released due to both psychological stresses and physiological stresses. Endurance exercise is a physiological stress that leads to increased cortisol, as is heat stress that I mentioned above. So, your body releases stress hormones after physical stress, and when you are anxious, or under mental duress as well. This is why poor gut health affects the neurotransmitters that are produced in the gut, leading to mental strain and cortisol release. But, at the same time poor gut health triggers chronic inflammation in the intestine, bumping up cortisol, hindering insulin sensitivity.
These processes are all interrelated, but as demonstrated above, we know probiotics can moderate cortisol, improve gut health, lower chronic inflammation, improve insulin sensitivity, and allow you to shed the belly fat. Humans and animals on probiotic treatment have shown greater insulin sensitivity in both healthy subjects and the overweight. For example, a study done on rats compared the effect of four diets on visceral fat loss: a standard control diet, a standard control diet with probiotics, a high-fat diet, and a high-fat diet with probiotics.
The rats on the high-fat diet gained the most visceral fat, while the rats on the standard diet with probiotic actually lost visceral fat. The rats on the high-fat diet with probiotics did gain visceral fat, but it was significantly less than those that ate a high-fat diet without probiotics. More important is that the high-fat diet group showed decreased insulin sensitivity. The probiotic helped support insulin health in the high-fat diet group, and they maintained insulin sensitivity at the same level as the two standard diet groups.
I’m Convinced! What Else Can I Do To Shed the Fat?
The most effective workout for getting rid of belly fat is to do high-intensity intervals and strength training. Authors of a research review on fat loss from exercise noted that “the effect of regular aerobic exercise on body fat is negligible” whereas research into high-intensity exercise (HIT) “indicates that it may be more effective at reducing subcutaneous and abdominal (visceral) body fat than other types of exercise.”
One study that compared the effect of high-intensity exercise (60 sprints of 8 seconds each, 12 seconds rest) with aerobic exercise (60 percent of maximal oxygen uptake for 40 minutes) found that HIT resulted in significant decreases in overall fat mass, while the aerobic exercise group had a fat gain of 0.44 kg on average. The HIT group also had a significant 9.5 percent decrease in visceral fat, whereas the aerobic group had a non-significant increase of 0.2 kg or 10.5 percent. Of related interest is that the HIT group decreased fasting insulin significantly more than the aerobic group (31 versus 9 percent).
A second study found that in men with type 2 diabetes, an eight-week program that mixed aerobic and anaerobic exercise (twice a week of 45 minutes of aerobic exercise at 75 percent of max, and once a week of 5 sprints for 2 minutes at 85 percent) had a significant 44 percent decrease in visceral fat, with a 58 percent improvement in insulin sensitivity. This is great news because it indicates that the cortisol response from the aerobic exercise didn’t mitigate the improvement in insulin health.
Best results are achieved by doing what you enjoy most—or what you dislike least—because there’s more chance you’ll stick with it. Luckily, the evidence shows that a mix of high-intensity training in the form of sprints or weight lifting and adding a probiotic to your diet will allow you to lose the belly fat.
References:
Article taking from Charles Poliquin’s outstanding research into health, fitness and body composition.
Messaoudi, M., Lalonde, R., et al. Assessment of Psychotropic-Like Properties of a Probiotic Formulation (Lactobacillus Helveticus R0052 and Bifidobacterium longum R0175 in Rats and Human Subjects. British Journal of Nutrition. 2011. 105, 755-764.
Andreasen, A., Larsen, N., et al. Effects of Lactobacillus Acidophilus NCFM on Insulin Sensitivity and the Systemic Inflammatory Response in Human Subjects. British Journal of Nutrition. December 2010. 104(12), 1831-1838.
Sohail, M., Liaz, A., et al. Alleviation of Cyclic Heat Stress in Broilers by Dietary Supplementation of Mannan-Oligossaccharide and Lactobacillus-Based Probiotic: Dynamics of Cortisol, Thyroid hormones, Cholesterol, C-Reactive Protein, and Humoral Immunity. Poultry Science. September 2010. 89(9), 1934-1938.
Phillips, D., Barker, D., et al. Elevated Plasma Cortisol Concentrations: A Link Between Low Birth Weight and the Insulin Resistance Syndrome? Journal of Clinical Endocrinology and Metabolism. March 1998. 83(3), 757-780.
Trapp, E., Chisholm, D., et al. The Effects of High-Intensity Intermittent Exercise Training and Fat Loss and Fasting Insulin Levels of Young Women. International Journal of Obesity. 2008. 32(4), 684-691.
10 simple habits, to aid your FAT Loss!!
Self-directed fat loss programs fail 98% of the time, but not because fat loss is so hard. It’s because most people make fat loss hard by trying to learn and do too much at once. It’s “all or nothing” at its worst, and it leads to a staggeringly high rate of failure.
Here at RE:Born, on the other hand, our clients enjoy an amazingly high success rate.
And that’s because we understand how successful change really happens. You see, successful, lasting change only happens by introducing new habits/behaviors slowly — and only when a client is truly confident they can do them.
If you don’t want to be part of the 98% that fail at fat loss, I strongly recommend you do the same thing we do.
So here’s a list of proven habits and behaviors that’ll help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you.
Once you choose, ask yourself the following question:
“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”
If the answer is a 9 or a 10, you can get started on that habit.
However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9/10 on the confidence scale. Then do it.
Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each day.
Pick ONE of the following habits, and do it every day for 14 days.
1. Exercise for 30 minutes
2. Take fish oil and a multivitamin at breakfast
3. Drink at least 8 cups of water
4. Eat at least 4 one-cup servings of vegetables
5. Sleep at least 8 hours (including naps and night-time sleep)
6. During each meal, stop eating when 80% full
7. Twice during the workday, get up and do 5 minutes of muscle stretching
8. Eat 4 – 5 meals
9. Eat lean protein with each meal
10. Replace grains with greens during each meal
Good Luck!!!!
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BCAA: Branch Chain Amino Acids, an essential supplement for Life.
The Basics of BCAAs
The BCAAs include leucine, isoleucine, and valine, they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods such as meat and whey protein. As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis, increase energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes).
What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout.
1) BCAAs Enhance Muscle Protein Synthesis: Leucine-Enriched BCAAs Support Muscle Growth And Fat Loss.
A study in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance training. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training. BCAA supplementation results in maximal protein synthesis because it increases the intracellular availability of amino acids and activates something called the mTORC1 signaling pathway that is essential for muscle building. Take note that aging is associated with an impaired ability to activate mTORC1 signaling and protein synthesis. Are you getting this? In older individuals, this pathway is not activated to the same extent as in younger trainees after training unless leucine-enriched EAAs are ingested! Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, they will minimize muscle loss and fat gain. A study in the European Journal of Applied Physiology found that giving BCAAs to rats who had their hind-limbs immobilized for six days helped preserve protein synthesis that regulates cell growth. The BCAAs didn’t completely prevent protein degradation and muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.
2) Higher BCAA Levels Correlate With A Lean Body Composition: BCAAs Increase Fat Burning And Keep You Lean.
Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of that mTOR pathway that I mentioned in #1.The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best.
3) Greater Strength Gains from Taking Leucine with Training: BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer.
A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.
4) BCAAs Result in Lower RPE and Greater Endurance Performance: Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance Athletes.
Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion. A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase (roughly running an extra 400 metres) in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial.
5) BCAAs Can Decrease Muscle Soreness, Particularly DOMS: Take BCAAs Throughout The Day To Reduce Muscle Soreness From Training.
A University of Birmingham study found that taking BCAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don’t produce insanely nasty levels of muscle soreness, nothing will!A well known Japanese study confirmed that BCAAs decrease DOMS where the exercise consisted of squats for 7 sets of 20 reps with 3 minute rest intervals—my kind of researchers. The subjects were either given a placebo or 100mg/kg of BCAAs (about 9 grams for a 200lb person), with significantly less soreness at 48 and 72 hours after training.
6) Take BCAAs to Improve Mental Function and Reaction Time: BCAAs Are Essential For Brain Nutrition. Boost Your Brain, Especially When Fatigued, With BCAAs. Quick Timing Athletes (Baseball, Basketball, Hockey) Need BCAAs For Peak Performance.
Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet (3 grams per kg of bodyweight of protein a day) performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate 1.5 grams of protein per kg of bodyweight a day. At the end of the study period, the high-protein group had elevated levels of BCAAs, which researchers suggest are the source of the improvements because BCAAs have been shown to reduce fatigue and heighten brain function after heavy training, highlighting their value in post-workout nutrition.
7) Improve Mood and Decrease Depression with BCAAs: BCAAs Can Make You Feel Better And Get Rid Of Depression. BCAAs Are Essential For The Elderly.
Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking BCAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential.Supplementing with BCAAs will improve production of the neurotransmitters, boosting cognitive function. BCAAs have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy and drive when you need it and calm you when you don’t.Additionally, taking 10 grams of essential amino acids, which include BCAAs, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAAs likely increased brain serotonin synthesis, improving mood and decreasing depression. BCAAs were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained 2.5 grams), because it is the most important BCAA for protein building.
8) Take BCAAs To Protect the Liver and Prevent Liver Disease: BCAAs Protect Liver Health And Prevent Cirrhosis.
Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.
9) BCAAs Prevent Diabetes and Improve Insulin Sensitivity: TAKE BCAAs To Prevent Diabetes And Improve Insulin Health. Stay Young And Lean!
A primary way BCAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss.A new study in the journal Diabetologia found that the individuals who were in a weight loss study who lost the most weight had the highest BCAA levels—not surprising based on previous evidence. But there was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that the participants overall health and metabolism had improved.Another study found that rats that were given BCAAs in conjunction with a high-glucose solution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood sugar was elevated and insulin was secreted, their bodies managed to process the glucose for energy more effectively than the less tolerant placebo rats.
10) Live Longer and Improve Your Health with BCAAs: BCAAs Improve Health And Keep You Young!
Recent evidence shows that BCAAs have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health.Indirectly, there are other ways that BCAA supplementation can prolong life. As mentioned above, BCAAs promote liver health, and there’s evidence that individuals with chronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.
How and When to Take BCAAs: You Must Take BCAAs Before – During and After Training!!!!
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References:
Information gathered from Charles Poliquin, benefits of BCAA.