Belly Fat, Insulin Resistance, and a Hack to Beat Them Both
Whether you are a man or a woman, the deep fat that builds up in your belly greatly increases your risk of insulin resistance. In fact, when scientists surgically removed 18% of the belly fat in obese mice, their insulin sensitivity improved, and their onset of diabetes was delayed. This is not a video on how to surgically remove belly fat, and we are not mice, but I do have a daily strategy that you can use to fight back against belly fat and insulin resistance. Best of all, you can start doing this today, using – eTRE, Apple Cider Vinegar, and Cheese.
Paleovalley Apple Cider Vinegar: (paid link)
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
What Can You Eat on a Low Carb Diet? (Full Food List)
Apple Cider Vinegar-Science-Backed Benefits for Weight Loss & Health:
2 Fit Docs Test How to Make ACV Taste Good:
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search:
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
Thanks, Dr. Becky for your always calm, intelligent, science-backed advice. I find drinking ACV with lemon juice so much more palatable. Since I close my IF window at 3 or 3:30 pm, (and I think I’m finally insulin sensitive), I am hesitant to add cheese later in the day, regardless of the low carb content, but will definitely try the ACV close to bedtime.
I also feel I can do it without the cheese. Interesting that the study omitted the ACV and not the cheese.
Did she ever say what kind of cheese?I didn’t hear. I’ve scoured through most of the comments and nobody mentions which type of chees she says to consume.
@David Squireprobably just cheddar
Can you surgically remove belly fat?
Does it help lower our morning blood sugar more if we take only ACV?
In the past, I have taken hibiscus tea with ACV and cinnamon at bedtime. This video has motivated me to start doing that again while gradually adjusting the tea/ACV proportions.
How much ACV and cinnamon?
@Christine LaValley I started off with 1/2 Tbsp of ACV and 1/2 Tbsp of liquid Ceylon cinnamon. I gradually increased the ACV until I reached 2 Tbsp. I didn’t increase the cinnamon because of the cost.
I love hibiscus! Great idea!
2 teaspoon a day in 2 liter water suits me or cause me ezema level dry patches.
What did this do for you
This is an interesting video. When I was pregnant with my 6th baby I was diagnosed with gestational diabetes. I discovered through trial and error that consuming a slice of cheese and 6 raisins before bed lowered my fasting blood sugars. I did this in combination with grass-fed beef pancreas supplements. The combination of all this, plus a lower carb diet helped me control my blood sugars without medication.
A much safer approach. ACV wrecks your potassium levels
Low carb helps a lot to reduce blood sugar.
@Royal Regal not if you mix it with LMNT
@ModelSupplies lmnt ?
@Royal Regal you can add 1/2 tsp to 1tsp of cream of tartar to your acv drink for potassium
Fantastic advice, I’ve been doing this spontaneously for two years and I’m absolutely blown away by the scientific findings you share to support this – may I share that I absolutely love the taste of apple cider vinegar, but I prefer to drink it with carbonated water, and as a variation raw raspberry vinegar ❤
New to fermentation. Can I use the mother or scobie of apple cider vinegar and add mashed raspberries to produce raspberry vinegar.
Funny- I used to LOVE the taste of AVC…in fact could not drink plain water w/out it. Got a mild case of COVID, now I can’t stand the taste of it. I just gag it down- but it’s worth it.
The carbonated water with ACV is a Super idea. Thanks.
Your support is so greatly appreciated. I am working hard to return to my normal weight after two years of being on a high dose of Prednisolone and now also 18 months into the menopause at the age of 52. Your videos have been a great help – thank you so much.
Make sure you get plenty of sunshine for vitamin D. It’s so critical for women at menopause age for their hormones.
Can you share w. Us updates on how you’re doing? I struggle to lose weight simply because I’m physically disabled and working out/even walking is now difficult. I’m disciplined enough to skip meals, and fast for faith reasons, but that’s NOT dieting per day.
Not to be an ■sshole or whatever, but this video is a joke. Here’s why:
The lady clearly states that the goal is to control blood sugar levels but then tells you to drink vinegar *_instead of telling you to stop eating things that raise your blood sugars in the first place._*
Can you see how much of a joke that is?
It’s like someone telling you to run 20 miles to burn off the pizza you just ate instead of telling you to not eat the pizza in the first place.
If you want to lose fat rapidly, control your blood sugar levels with ease, and put diabetes (type 2) into full remission, just stop eating things that raise your blood sugar.
In other words, cut out carbohydrates.
All carbohydrates — including the ones from fruits and vegetables — break down into glucose after being eaten.
That glucose (sugar) raises your blood sugar levels.
Your body responds by releasing insulin.
Insulin tells your cells to store any extra blood sugar that your muscles won’t use as fat.
In short:
Carbs
⬇️
Sugar
⬇️
Insulin
⬇️
✅️ Fat storing mode
❌️ Fat burning mode
If you cut out the carbs, you never start that chain reaction that leads to fat storing mode and the new situation looks like this:
❌️ Fat storing mode
✅️ Fat burning mode
Keeping your carbohydrate intake to 20g total per day is low enough to prevent that fat storing mode from triggering.
But, if you want maximum fat burning mode, just cut out *_ALL_* carbs.
For maximum fat-burning:
■ “Carnivore” diet — meat ( *_with the fat_* ), sea food, eggs, butter/ghee, salt, water
■ Eat one *_huge_* meal per day (lunch)
■ No carbs — bread, oats, cereal, candy, “health bars,” fruit, fruit juice, vegetables
I lost 30lbs in 90 days doing that. And I didn’t do a minute of exercise.
And I just got my before-and-after blood test results back — so many great improvements, and nothing got worse.
Anyway, I’m sure this lady means well, but, she’s offering some really strange advice here.
Cutting carbs is the #1 best way to rapidly and safely lose fat.
There are two downsides though:
1) Sugar withdrawals — you will probably get headaches, be tired, and irritable for a week because of coming off of sugar addiction. It can be miserable but it will pass. It’s like quitting caffeine or nicotine.
2) Diarrhea (temporary) — Your gall bladder won’t be used to making enough bile to process so much animal fat. This will cause diarrhea until your gall bladder “wakes up” and increases bile production. It took me about 9 days.
Anyway, peace and love to everyone.
Gross. plant polyphenols are life.
Thank you Dr Becky. I’m learning so much from your videos and it’s helping me tremendously with my weight loss journey. I have tried ACV in the past but never stuck to it but now I will definitely try your method tonight and stick to it. I have a lot of belly fat so this will definitely help me.
How are you doing with it?
Can you surgically remove belly fat?
@ceteris paribusseriously?
I find it easier to have dinner at a normal time 6-7pm, then skip breakfast and have lunch 12-1pm for 18 hours of fasting. Similar to the cheese strategy, I add some heavy cream (no carbs, no spike in insulin) to my coffee in the morning to get me through the morning without any hunger.
I’ve been doing almost exactly what you are doing. I have been eating three stalks of celery with a little low carb ranch dressing near bedtime if I’m feeling hunger pangs.
Yes, I use the heavy cream in my coffee, too…..wish I’d discovered that years ago!
Me too
Same but I have to do green tea first thing to halt the dawn phenomenon sugar rise before coffee.
Agree with you
I always like vinegar as a kid. This is easy for me!😂 I lost enough weight when I stopped eating after 7pm. Four pm will never happen with the family dinner at 6pm. I’m 60 and I do consume ACV before some meals. I have six pack abs, and I weight train.
Awesome, thanks for the GREAT Tips. I will follow Your Routine.
You should make youtube videos on how you train, your diet and how to have 6 pack at your age.
Fabulous ! I love vinegar all of my life ,I used to drink dressing after eating salads as a kid !! Lol. I drink organic apple cider vinegar w/ MOTHERS ,too ! But, still …have fat !! Lol. Although ,it flattens for sure !! It’s mainly due to my bad sleeping habits ! 👍👍💜🥁🐉🎤🎶💞
@Spark _ maybe you should track your food consumption and move
Move !?
I’m 65yrs old, being a trucker all my working yrs, I accumulated a nice supply of belly fat & insulin resistance to go along with it, now that I’m retired, I’ve been concentrating on my health, I practice intermittent fasting along with resistance training, I look & feel better than I did in my 40’s when it comes to Apple Cider Vinegar, after being an alcoholic all my adult life, taking a nice swig is nothing to me, that’s my alcohol these days, I consume before dinner and before bed it has helped me tremendously, I make sure I keep some in my car to have it while eating out or away from home, great content, although I hear it from other content creators, we tend to let things slip if we’re not careful 👍
Way to go!
@Everythingunderthesun Yw, it has been a pleasure ride!
Use a STRAW for any acidic intake to protect your teeth. Also, adjust the dosage so it’s safe, too much acid can strain your kidneys. A couple of tablespoons worth before a major meal is enough, if you take more than dilute it in water. (Hint: never take more than two major meals in a day, usually 16 hours or more should be in a fasted state or taking very small amounts of food that are easy to digest and **don’t** create massive blood sugar/insulin spikes).
Six months ago I determined that I am insulin resistant. I was probably on my way to diabetes, since I have consumed lots of carbs (cereals mostly) all my life. I got a continuous glucose monitor and went high fat keto. I dropped 20 pounds and my BMI is now about 24.
That said, I have an extreme sensitivity to carbs. It only takes a few for my glucose to spike. But over these six months, the spikes have not been as high or lasted as long so progress is happening.
My goal is to become insulin sensitive, and honestly I would like to be able to tolerate carbs again.
So when will I know that I will be in that healthy carb tolerant range? It seems like your ACV and cheese trick is only going to bring my glucose down in the morning. I want to keep it down all day in the 80-100 range, and I want to get my energy from ketones.
I am 69, 180 pounds, 5’11” and my glucose is typically averaging about 110. Sometimes it gets as low as 75-80 and sometimes as high as 130.
Ideas?
She just gave you the tool. Stop eating by the afternoon. And use the ounce of cheese and ACV. It works. Even a container of sugar free yogurt works for me.
I used to drink dry cider and now I take ACV with sparkling water and a bit of ice. Tastes the same to me, I think the chill and fizz both mitigate the sourness of the ACV. Also makes a nice change from green tea or black coffee that I only have early in the day.
Yes, very helpful as always, great info & tips, thanks Dr Becky. Although I practice 20/4 and am normal weight I still struggle with insulin resistance so I’ll give it a try. Sounds like it could also help those overnight bathroom trips when insulin drops!
God bless ♥️
I’ve been following a healthy OMAD regime and I too am struggling with insulin resistance. This is so disheartening.
It’s so easy once you’ve done keto first and become fat adapted. I’ve been eating two meals a day for years. Breakfast at 6 and lunch/ dinner at 12. Then I go 18 hours without a grumble or even a thought about food.
Have you had any thyroid or constipation issues with the fasting?
I actually love the taste of apple cider vinegar, so I think it’s funny that she keeps saying it tastes so bad that you have to mix it with something. I love the taste of it.
Yeah it’s like apple juice without the suger
Same it’s not even that bad
Yikes . I’m nauseous immediately every time I take it and that’s after years of random off on .
Me too 😊. I actually make my own.
My husband can’t stand it. I find it quite refreshing, which he thinks is bizarre. 🤣 To each his own.
Thank you Becky for this information! I appreciate the natural approach to target both insulin and belly fat issues. I have tried all the “get fast result” pills and was disappointed. I will try this regimen along with exercise. BTW- your calming voice is also motivating 😊
Why does having low fasting glucose affect overall insulin use? What is it about it that makes it effective overall for lowering blood sugar?
I have this last snack at least 3/4 hours before bedtime.
2spoons linseeds/ Flaxseed
1 spoon chia seeds
Mashed up Blueberries
And a little coconut milk.
Good fats
And will keep you full up for a long time and doesn’t affect blood sugar.
Been doing it for years!
Hi Dr Becky, just found you on YouTube. Thank you so much for your helpful advice. GPs in Australia seem to have little knowledge of new research in nutrition and since being diagnosed with type 2 diabetes I’ve been left pretty much to sink or swim on my own. Not very successfully at first but recently I’ve been combining intermittent fasting 16/8 with a keto eating program put together by myself and have managed to reduce my BGL from consistently awfully high 12-14mmol/L to an average 4.4, but I’m not losing weight… I am carrying it mostly in my belly. My question is, I usually fast from 5pm, won’t I break my fast and negate it’s benefits if I have the vinegar and cheese an hour before bed?
I’m just reading the comments and it seems taking ACV before 3-4 hours bed and during your fast does not break the fasting.
I do IF, but it’s really important to me to eat at the table as a family every night – it’s a ritual that we value. So my fast starts straight after dinner, which is by 7pm 🙂. Love your videos!
Its so nice to see a Dr who seems to genuinely want to help people, as opposed to pushing products for pay out. Thank you for sharing your expertise! Even if perhaps this method is unsuccessful for me, I can walk away with dignity – instead of feeling like I got scammed. As a new subscriber; i’ll look forward to your future videos!
If you’re referring to Dr. Eric Berg as a “scammer,” he most certainly is not. He gives sound, excellent advice, he researches everything thoroughly, and if he finds that things have changed–new studies have come out, information has changed, etc.—he immediately makes a video correcting his previous information. He does have his own line of products that one can buy, but he doesn’t “push products for payout,” and all of his information is free for the watching.
Thankyou Dr Becky, this was super helpful! I’ve been trying to do intermittent fasting but I always get hungry in the morning. Having an early dinner works better for me and its helpful to see that a study was done about exactly this. This type of fast is much more doable for me. Thanks again 🙂