08/30/2026
Insulin resistance is a primary driver of Belly Fat!
#1—Cut out the stress, get regular adequate sleep
#2—Daily walks plus HIIT (High Intensity Interval Training) twice a week
#3—Cut way down on the carbs, cut the snacking, and eat enough protein
#4—Liver support to help metabolism and thyroid function
If you want to lose the belly fat, you need to lose the stress first and foremost. Biochemically, the stress chemical adrenaline is a Gluco (sugar) Corticoid (cortisone). So the stress feeds insulin resistance, just as taking a round of steroids would. Stress is a major struggle in our culture. To solve the stress in our lives is to improve our lives and melt the belly fat.
Part of losing the stress is learning how to get regular restorative sleep, 7-8 hours every night, at the same time every night. Not enough sleep increases stress.
That’s why people with sleep apnea gain weight, especially in the belly. If your bed mate (two-legged as well as four-legged) is not letting you sleep, find another bed.
Exercise helps the stress response. Daily long walks are very helpful in relieving stress, especially if you walk outside in nature. Cell phones have step counters that can help keep track of walking, and even keeps charts. Over time your step count will increase naturally.
In addition to the long walks, twice a week push the body with HIIT (High intensity Interval Training), maybe running up hill. Walking alternated with running, biking, or elliptical. Too much high intensity training will cause body stress, so you must be regular and methodical about it. Push to build, but not so much as to cause more stress. Persistence. Some people have to learn to push harder. Some people have to learn to back off, it’s too much.
Insulin resistance equals belly fat. Notice that these other things matter as much if not more than what you actually eat. The typical American diet has WAY too much processed carb. You don’t necessarily have to go keto. Just go with real food, meat, fruit, veggies, eggs, nuts. High quality protein (meat, eggs, fish, chicken) with every meal. Very limited carbs and treats. And above all don’t drink your calories, eat them. Most of the “protein” shakes are highly processed and have way too much simple carbs.
When you eat matters too. Intermittent fasting works. Have regular meals, either two or three meals per day, with lots of time for digestion and limited or no snacking. Make sure to drink enough water during the day.
Lastly, help support the liver to process the fatty deposits with supplements. Great options include Berberine, Milk Thistle and Ceylon Cinnamon. Maybe some Beets for nitric oxide support. Some people recommend apple cider vinegar with lemon. Getting digestion working better with Bitters before meals would be very helpful as well. You can do it!
