This Is Boring, But Destroys Your Visceral Fat From 30% to 12%

This is boring, but it will destroy your visceral fat in 30 days and take you from 30% body fat to 12% body fat. I've

been doing this for nearly 11 years. And

what I'm going to share with you are the three keys you need to destroy your visual fat. But the mistake most people

visual fat. But the mistake most people make is the implementation in this. And

I know this work because not only have I transformed my own physique five times, and not only that, look at all these clients I'm showing you. I have coached over 2,000 successful transformations

and I'm going to share with you the playbook right here in this video with what you need to do. Let's not waste time and dive straight in. By the way, my name is Michael Diamonds. I am a medical doctor, scientist with degrees

in biochemistry and microbiology and a pro-natural bodybuilder. So, not only do

pro-natural bodybuilder. So, not only do I understand the science, I also understand the psychology required to be able to achieve your dream physique.

Number one, the first boring advice is going to be progressive fasting. Now,

you may be like, "Dr. Mike, I've heard this before, but I'm going to show you the big mistake everyone is making." On

a mental level, intermittent fasting is a path of self-mastery. Have you ever wondered why so many people have respect for people who are in great shape?

Because they understand the work required. When you see someone who has a

required. When you see someone who has a six-pack, you understand that there's a high level of self-mastery involved.

Being in shape is a signal of discipline. Whenever my ego, whenever my

discipline. Whenever my ego, whenever my brain would tell me to eat, I would say not yet. Now, with mindset aside, let me

not yet. Now, with mindset aside, let me show you how intermittent fasting will and progressive fasting specifically will delete your belly fat in 30 days.

Look at these three cups. The big

difference in these three cups is volume. This cup can take more, this cup

volume. This cup can take more, this cup can take a little less, and this cup takes the least. And that's all that intermittent fasting is. You are simply just restricting the amount of calories

you can eat through time. But this is where the source comes. What I want you to practice is progressive fasting. So

at a base level, I'm sure you've all heard of the 168 fast. Let's say you're this is your stomach. You could fit an entire pizza in here and you're like, "Dr. Mike, I'm still eating fasting, but

it's not working." But if I said, "Hey, okay, if 168 isn't working, I want you to move to an 186. I want you to fast

for two extra hours." By definition, it is much harder eating all that food in 6 hours compared to 8. Consequently,

reducing the volume of your stomach. The

next thing with progressive fasting is after you go from an 186, I want you to go to a 24. And fitting an entire pizza in here becomes nearly impossible. Now

you understand what progressive fasting is. I will show you how to implement it

is. I will show you how to implement it and its benefits. And research shows that your body at the 12th hour mark starts tapping into fat stores as a source of energy to destroy your visual

fat. Not only that, when you fast,

fat. Not only that, when you fast, incredible things start happening in your body. Our bodies weren't designed

your body. Our bodies weren't designed to have to eat all the time. So number

one, your brain, you start teaching your brain to use different energy sources.

Your brain's main energy source is glucose. But as you fast, you teach it

glucose. But as you fast, you teach it to start using ketones, a byproduct of fat, as a source of energy, which is amazing. What these ketones do is that

amazing. What these ketones do is that they increase the production of something called BDNF. BDNF stands for brain derived neurotrphic factor. In

simple terms, what your brain does is that you're putting fertilize on your brain and it's essentially growing more networks. Your gut, you're putting food

networks. Your gut, you're putting food down it all the time, your entire life.

Now that you're giving it a break, you allow your gut to reduce its inflammation. Every organ, your heart

inflammation. Every organ, your heart improves, cholesterol levels improve.

You're training your body to learn how to manage what it needs. And the best part is your body goes through a process called autophagy. This process of

called autophagy. This process of autophagy releases all the damaged particles in your body, the damaged proteins, these proteins that could be potentially cancerous to you in the

future. When you go through this, my

future. When you go through this, my recommendation would be start with a 168 fast and then progressively overload to an 186. So this one, for example, you

an 186. So this one, for example, you start eating at midday and you finish your last meal at 8:00 p.m. With the

186, you extend your lunch time from 12:00 to 2:00 p.m., right? This is 186.

From 2:00 p.m. to 8:00 p.m. And I

recommend you do it this way because if you just go to an 186, you're going to feel extremely hungry really quickly.

But this way you allow your body to adapt. And then let's say, so let's say

adapt. And then let's say, so let's say you do this on month two, you can then move on to the 24 in month three. And I

was burning visual fat like crazy. And

also subcutaneous fat. You're seeing on the screen me being in the best shape.

It's the 24 fast. Train your body progressively. This is why it's so

progressively. This is why it's so important. And this way you don't need

important. And this way you don't need to count calories, but you're literally just using an on andoff switch. So I

highly recommend. It's boring, but it will solve your issue. Now, before I move into step number two, I would love to know from you guys. How much did fasting help you with losing weight? Did

it play a role or did it not work? I

think your journey and your story will inspire someone to at least try it and share it. Let me know. Did it work? How

share it. Let me know. Did it work? How

much weight do you lose? I would love to celebrate your win. And maybe in a future video, I'd love to show people.

So, if you want to help someone, just drop a comment. I think that will be so powerful. And on the point of the 2 4 6

powerful. And on the point of the 2 4 6 8 equals 10. If you want a team of medical doctors to build this all out for you, build out a protocol that will help you with all the issues you're

dealing with from the amount of fat tissue you have. If you want a team to do your blood work, check your cortisol levels, and get you into the best shape and health of your life in 2026. You

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let's move on into the next. The second

thing you must do to destroy your visual fat is what I call proteus. Proteus in

Greek means of the first order and it means protein. But let me explain of how

means protein. But let me explain of how to use it properly. protein can mimic all of the effects that ampic can. It's

why I call protein natural ampic. So,

let me show you how to use it. Not only

do we want to lose weight, that's not the game here. The game is that we want to lose fat with protein. It will help you build muscle, you're going to drive your body into a state of muscle protein

synthesis versus muscle protein degradation. Right? The second amazing

degradation. Right? The second amazing thing about protein is that it's satiating. But the protein will also act

satiating. But the protein will also act as this limiter on your stomach because protein is filling. And on top of that, this is the big thing that why protein

is so important. It will actually boost your metabolism. When we look at our

your metabolism. When we look at our metabolism, there's a thing called the thermic effect of food. Thermic effect

of food is actually two times more valuable than exercising. Because if you look at the total calories someone can burn which is called your tde

our thermic effect of food takes 10% and then our exercise activity thermogenesis only takes five. So you burn two times the calories in your thermic effect of

food compared to exercising. It requires

more work for your body to break the protein down. And think about it, what's

protein down. And think about it, what's harder to chew? A piece of steak or a spoon of rice? And this is why I encourage people to eat more protein.

So, I'm going to give you the exact playbook that I want you to follow from this day onwards. The only thing I want you to track is the amount of protein that you're intaking. And the rule is

one gram of protein per pound of body weight. If you are not a healthy

weight. If you are not a healthy individual, let's say you have a kidney condition or you have a liver condition, please see your general practitioner.

You will allow your body to use fat as a source of energy versus muscle. It will

allow your body to eat less without needing to use the My Fitness Pal and track everything. So, this is the

track everything. So, this is the playbook I want you to remember.

Remember this forever. Grab a pen, screenshot what I'm going to share with you on the screen. 26810 equals 50 g of protein. 2 scoops of a whey protein

protein. 2 scoops of a whey protein equals 50 g of protein. 6 oz of cooked chicken breast equals 50 g of protein. 8

oz of a lean steak equals 50 g of protein. and 10 oz of white fish equals

protein. and 10 oz of white fish equals 50 g of protein. Now you have four places that you can get 50 g of protein from. So let's say you're 200 lb. For

from. So let's say you're 200 lb. For

breakfast, you're going to have two scoops of a whey protein. Maybe you're

in a hurry and you go to work. For

lunch, you're going to have 6 ounces of chicken breast. Maybe you have some rice

chicken breast. Maybe you have some rice with it. For dinner, you're going to

with it. For dinner, you're going to have 8 oz of steak. And maybe later as a snack, you can have some fish. And my

big recommendation to you, that's also boring. Just eat the same protein at the

boring. Just eat the same protein at the same time every day in your fasting window. And remember, I said I'm going

window. And remember, I said I'm going to show you what to do to go from 30% to 12%. With intermittent fasting, you can

12%. With intermittent fasting, you can probably just go from 30 to 20 if you just do that. But what will really take you to from 20 to 15 is adding that

protein intake in there. Now, let me show you the third thing that should get you more into the 12% mark, and that one is sleep. Now, I'm sure you guys have

is sleep. Now, I'm sure you guys have heard this, but not enough people realize how important sleep is. And we

know testosterone in simple terms boosts your metabolism, gives you energy, and helps you build muscle. If I pulled out all your testosterone, that's what would it all the opposite would happen. And

that's what you're doing when you're sleeping 5 hours a night. You're

literally pulling all the beneficial hormones away from you. And the simple way to think about it, you'd all have cars. Would you drive your car for 2 3

cars. Would you drive your car for 2 3 years without ever taking it to the service mechanic knowing that you haven't serviced this car in a very long time? You wouldn't. It's a risk. It's

time? You wouldn't. It's a risk. It's

dangerous. You need to sleep as the same way because when you're sleeping and your body is going through the sleep cycles, this is really when your body's resetting all the hormones. And you will

notice the marked benefit of going from 5 hours to 6 hours, from 6 hours to 7 hours, from 7 hours to 8 hours. Now

you're like, "Dr. Mike, don't yap anymore. I understand how important

anymore. I understand how important sleep is. Well, first you need to change

sleep is. Well, first you need to change your mindset and think of yourself as a professional sleeper. Everything breaks

professional sleeper. Everything breaks without sleep. Okay, these are the usual

without sleep. Okay, these are the usual culprits. Number one, you don't respect

culprits. Number one, you don't respect yourself enough. People like, I work so

yourself enough. People like, I work so hard, hustle culture. That was me in medical school until I realized actually when I sleep better, I retain more information. I am a better person. I

information. I am a better person. I

lose fat easier this way. So instead of spending an extra hour on the treadmill, I'm just going to try and spend an extra hour in bed. So first, it's the respect you have for yourself with sleeping. The

second culprit that I see all the time is caffeine. But the problem is is that

is caffeine. But the problem is is that caffeine is will keep you out of your sleep. And long story short, 10 hours

sleep. And long story short, 10 hours before bed should be the latest time you consume caffeine. Even for you guys who

consume caffeine. Even for you guys who say, "Hey, Dr. Mike, I actually fall asleep fine." What ends up happening is

asleep fine." What ends up happening is even though you sleep fine, the caffeine is still in your bloodstream. It doesn't

allow your brain to get into deeper levels of sleep because of this caffeine. And you'll notice that at

caffeine. And you'll notice that at least the sleep quality improves. If

not, you'll notice that you're able to spend time in bed a lot more. So

caffeine is the first culprit. Third

culprit, 3 hours before bed, we want to stop eating, right? Eating is maybe a exercise that takes about 20 minutes, right? You have a whole meal. So when

right? You have a whole meal. So when

you go to bed, your whole body really isn't resting. Imagine trying to work

isn't resting. Imagine trying to work out an hour before bed. It would be hard, right? But what you're doing if

hard, right? But what you're doing if you're eating right before bed is that you're exercising all your internal organs. So 3 hours before bed, stop

organs. So 3 hours before bed, stop eating. The third biggest culprit I see

eating. The third biggest culprit I see is actually liquids. Many of the people I come to like Dr. Mike for the last 10 years, I always wake up to go to the bathroom to do number one. Start with 2

hours before bed should be your last drink. You can sip after that. You can

drink. You can sip after that. You can

sip a drink. Like if you have a little bit, just sip 2 hours before bed. And

let's say you still are going to the bathroom. If the 2 hours isn't working,

bathroom. If the 2 hours isn't working, shift it to 3 hours. And then finally, the next culprit, which I think happens for most of us, is that our devices are stimulated with dopamine. Every time you

get a message, every time you get a ping, you're like curious and your brain is like, "Oh, what's on there?" The

curiosity hits you. If not, maybe you're in a high stress environment and it's very stressful. But these things to a

very stressful. But these things to a high degree are distractions. So, my

recommendation, 1 hour before bed, shut it all off. Put it away. Um, and I haven't even talked about the blue light that prevents your natural sleepiness hormone from being produced. So, two

things. You can A stop using the screens 1 hour before bed, or B, you can use blue light blocking glasses. The company

I work with is Hilks. I'll link them in the description. Essentially, you block

the description. Essentially, you block the blue light from entering your eyes, and it allows your body to naturally produce the sleepiness hormone. I'll

leave the video there. Watch this video next if you want to know exactly what you should be eating and how to build out the diet that I just explained to you. Leave the video a like and

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