how to diet down



hey, guys. dr. axe here giving my top secretsto help naturally boost your metabolism. and one of the most common questions i get is,"dr. axe, how do i lose more weight, burn more fat, look more lean?" and in this video, i'm going to go over mytop three strategies for you to immediately start seeing improvements in your metabolism.and you may even after one or two days, notice you're looking leaner and more fit than youdid before. the number one thing you've got to do if youwant to start boosting your metabolism is you've got to consume the right type of foodsand follow a specific diet. and i would recommend a diet that's high in healthy fats, protein,and fiber and reducing overall sugar consumption.

now, you do want some sugar and grains inyour diet, but focus on getting these three things in every meal: protein, healthy fat,and fiber. you want to do wild caught protein, like wild caught salmon, grass fed beef, organicchicken and turkey, good quality grass fed whey protein powder or sprouted pea proteinpowder. but getting protein has been shown time andtime again to support fat loss and building lean muscle tissue, which is going to supportmetabolism. the other you want to do is get healthy fatsin your diet. coconut oil, which is a medium-chain fat, ghee and organic butter, which are short-chainfats, and then also getting some quality long-chain fats like avocados are also a great food.

and then the third food you want to be addingin to boost your metabolism is going to be high fiber foods, flax seeds, chia seeds,walnuts, almonds, berries, vegetables. so fruits, vegetables, and nuts and seeds aregoing to be your highest fiber foods that are going to support fat loss, and they alsokeep you feeling fuller longer. they slow the absorption of sugar. that'sanother great food category that is really going to help improve and boost your metabolism. the second thing you need to do if you wantto light your metabolism on fire is you've got to do a specific type of exercise. stopdoing long-distance cardio and start doing burst training or interval cardio. so bursttraining or burst fit or high intensity interval

training is exercising like a sprinter ratherthan a marathon runner. and there's a study that came out recentlythat said if you're doing burst training by itself, you're body will burn nine times morebody fat. and if you couple burst training with weight training together, and that wouldlook like this. you would go and do a set of bench press,and then you would do sprints in place or you would go and do pull-ups, and then youwould go and do some sort of cardio activity. so combining burst training and weight training,your body will burn ten times more body fat if you do that. so, again, burst training, that's doing 30seconds on, 30 off or 40 seconds on, 20 off.

exercising in intervals rather than one steadypace will also really keep your metabolism high. and the reason why this works is if you aredoing burst training, your body starts producing more human growth hormone. that's known asthe anti-aging hormone, so it will also help you age slower, and that's why it's so muchmore effective versus doing a lot of the long distance cardio. your body starts to produce more cortisol,which will cause you to age faster and can actually slow down your metabolism long term.not what you want to do. so, again, burst training, number two thing you've got to do.

and number three, you've got to reduce stresslevels. i can tell you right now that emotional stress and lack of sleep, those two thingstogether are really hard on your body. they'll increase cortisol, they can affect melatoninlevels, basically affect every hormone in your body to where your hormones start workingagainst you for fat loss versus helping your hormones work for you for fat loss. so the key secret here is getting over eighthours of sleep a night along with reducing emotional stress. now, here's a tip for reducingemotional stress. get out a sheet of paper or get on your computer, write down on oneside all the things that are stressing you out.

on the other side, write down all the thingsthat bring you joy that you just love doing, whether that's date night with a spouse orgoing for a run on a trail or shopping in the mall. whatever it is, write it down. on the left side, start figuring out how canyou address and get those things out of your life. and if you can't fix them, give themover to god. and then on the right side, what i would recommend, start scheduling thosethings you love to do in your week, and you'll find that will naturally reduce stress. also, taking 10 to 30 minutes in the morning,reading a devotional, your bible, or something that's spiritually uplifting or even justsaying what you're grateful for, for five

minutes in the morning is a great way to reducestress. and before bed, reading rather than watchingtv, something that's going to help calm you

how to diet down,down, is another great thing. if you do those three things, follow the dieti recommended, change your exercise to burst training, and reduce stress and improve sleep,those things are going to absolutely help naturally boost your metabolism.