The Top 7 Belly Fat Burning Hacks For 2024 That Are PROVEN To Work!

[@TheDiaryOfACEO]

We've done something a little different today... We've checked the data and these are YOUR favourite moments from DOAC this year. Theoretically, this should be the most insightful, helpful and valuable episode we've ever produced. Can I ask you all a favour? If you enjoy this episode, could you please hit the like button 👍🏾 it helps us massively. Appreciate you all! 🙏🏽

[@joshuamade5146]

What novel timing 😂

[@kristopherhardy3302]

We appreciate you just as much Stephen 💪🏻💪🏻🤘🏻🤘🏻 @TheDiaryOfACEO #TheDiaryOfACEO

[@HelensHoutBayHomes]

Brilliant 🎉 Thank you ❤

[@TimeFlyBy]

47:04 "exercise doesn't help weight loss"... It is a shame that with the amount of followers you have you spread such BS... I was always able to lose weight with exercise without changing my diet. Of course if you eat like a cow exercise won't help much especially if you eat American food.

[@milenpatel]

These videos, including the number one cardiologist in the US episode, helped me lose 16 pounds this year. Thanks for inspiring change through your podcast!

[@GenoGwap]

1. Limit sugars & sweeteners 2. Fasting 3. Adequate Sleep Schedule 4. Increase blood flow to the brain 5. Grounding, Breathing, natural sun light 6. Healthy Diet 7. Limit Stress

[@TheShavedleggs]

Pin this!

[@MrNiceHk]

Thank you

[@funkymonkey8777]

Thank you 🙏🏻 ❤

[@mthebold]

The hero we needed.

[@carolineh1455]

Life saver

[@salonigoyal1187]

Diary of a CEO 2023 most valuable lessons - 1. Building and maintaining muscle mass is the number one factor to healthy ageing. Always do resistance training (pushups, squats, lunges, planks, glute bridge, wall sit ups, etc.) 2. ⁠Have protein (but not so much that it stresses your kidneys if you are not lifting) 3. ⁠Double the amount of fibre you are having 4. ⁠Limit added sugars (sugars not tied up with fibre) 5. ⁠Intermittent Fasting (12-16 hours) is good for weight loss, brain fog 6. ⁠Overeating leads to you needing to eat more and more food to get the same amount of dopamine from food 7. ⁠Lack of sleep (

[@stephaniejean7324]

Thank you! I took screen captures of this to have handy 🤓

[@JessicaJLandi]

You're awesome for posting these notes. Thanks so much.

[@rnalluri123]

Thank you for the nice summary.

[@ElijahXMedia]

🔥🔥

[@rockingsistersdhruvianddiy5890]

Thank you Saloni for summarizing it beautifully!!

[@kumarsharma9920]

Cycling for 1 hour a day for 6 months, reduced my belly fat and waist. In addition, I stopped eating packaged food, no sugar, cheese, and butter. Eat only when hungry. Heavy breakfast, decent lunch, and salads at night. I lost 10 kgs following this. I feel fitter, my mind is refreshed. I sleep like a baby. Try it! Not to mention, I breathe better, and my immunity is boosted.

[@julijakeit]

Real, organic and preferably pasture raised cow butter is very healthy! Eggs too. Reducing bad habits is also one of my main goals in 2024: less social media, more self-care, less take aways and more cooking healthy foods at home. And my most difficult task yet - cutting all added sugars but for special occasions no more than 5 times a year. I am already coffee free for over a year and I was such an addict.

[@kumarsharma9920]

@@julijakeit cheers brother! Wish you a healthy life ahead :)

[@LovelyMel99]

Thank you

[@sangeethanair1374]

Cycling in gym or outside? Great to hear this.. Motivated for sure

[@kaliban2747]

Isn't this a social media platform?

[@SophieRodriguez-cv9xx]

dealing with health challenges, I stumbled upon Aspect Health, making me more attuned to well-being. This podcast, discussing replayed moments and fasting styles, struck a chord. The speaker's personal experience with a water fast resonates, shedding light on the potential benefits. The exploration of sleep, brain function, and stress's physiological impact adds depth. Insights on stress contagion and leadership stress are eye-opening

[@iridium1911]

Sponsored by Brecka's army of AI social media bots.

[@stevestephens8925]

happiness comes when you finally accept that the external world is beyond your control and you begin to control your internal world, i.e., your thoughts and reactions to the external world.

[@0921AV]

What I got was not control oneself internally but let go of control altogether. No expectations, comparisons or demands. In and out.

[@ailidh-Bcn]

Unless so have the means to get basic needs you cannot be happy

[@Beam3178]

Ok Buddha

[@stevestephens8925]

thankyou so much.

[@tinasparkles2434]

1. Maintain muscle mass through resistance training 2. Engage in periodic fasting for autophagy, belly fat loss, followed by a keto diet reset for several days 3. Eliminate processed sugar. It is pro-inflammatory, promotes obesity, diabetes and inhibits brain function by lowering blood flow. (Ginko, omega 3, beets, oregano, rosemary and cinnamon can conversely increase blood flow.) 4. Make contact with the earth (walk barefoot on grass etc), do breath-work, and expose your body to morning sunlight daily. 5. Change diet by lowering caloric intake in order to reduce overall weight - diet is more significant than exercise. 6. Reduce cortisol production by removing or reducing mental stressors (gut/brain connection) 7. Learn to change your expectations in life in order to find lasting happiness. Involves letting go of and accepting what you can't control. (Watch for greater clarity - very involved)

[@miaash3870]

Thank you

[@dan-qe1tb]

I suspect you have been watching Berg heavily. There is a lot of misinformation there. Intermittent fasting is no different than general calorie reduction. Keto diets don't reset your system.

[@timmyspov]

@@dan-qe1tb The comment above doesn't say that intermitting fast is different from general calorie reduction and they never said keto resets your system. They said and I quote "followed by a keto diet reset for several days" They never said reset your system. Reset simply means to start again or do something differently..

[@blackflagoutdoors]

Wow. You’re my hero. Thank you!

[@pmw3839]

1. Protein: but not too much 2. Fibre: as much as possible 3. Added sugar: as little as possible 4. Resistance exercises to maintain muscle mass. 5. Fast: as much as possible. 6. Eat more oily fish, supplement with genko, and fish oil. 7. Breathe deeply, get natural sunlight especially early morning. 8. Have a cold shower. 9. Avoid processed or artificial foods and drinks. 10. Manage stress

[@Muswell]

All those things you say.

[@rohinijacob4756]

Thank you

[@mremington8]

what low calorie food has the most fibre?

[@andreang6470]

And sleep enough (8 hours a day)

[@partypoison4730]

​@@mremington8idk them all but my go to is sweet potato

[@allenthomas7755]

The impact you have on us Stephen is obviously greater than you can imagine… The Content you put out and the guests you put on are nothing less than phenomenal.

[@l0uann3]

Been overweight since high school, peaked at age 30. Changed the way i ate and moved a little bit more, now i weigh less than when i was 13 . I even tried on my old high school uniform and they were loose. Im now 47.

[@forannies]

Nice work :)

[@deb4210]

My first diary was Dr mindy . Im am yoga teacher fitness freak health nut . But had gained a stone from 58 to 60. 5 months...bloating gone , weight gone . Feel like I did when I was 36 . Bought your book for my son . I read it loved it as part of my miracle morning protocol. Bought your conversation cards . Xmas meal we answered and discussed. Reminded me of the "ungame" we played with our children when young. Opened up for deep emotional release!!! Thankyou

[@kathygann7632]

Yes! Loved the Ungame!

[@corye5985]

While watching this great top 7, I was wondering what a mind blowing experience it would to watch all these great people in a round table discussion, debating about various aspects of healthy and sustainable weight control. Might be something to consider for 2024😉Dear DOAC Team, thank you for this amazing year!

[@TheDiaryOfACEO]

Such a good idea!! Team DOAC 🙏

[@aka44441]

Great episode. Learned a lot there. The consciousness segment is very revealing. Maybe that is why yoga is so popular !

[@emilia-qq3du]

That's a great idea. I am going to go a bit further and ask if he can invite people who say breakfast, a protein breakfast is important for women in perimenopause and menopause and the people who say fast, don't have breakfast as I am not sure whose advise to follow now🤔

[@lenanayashkova]

That also could be really helpful to help bring out some reasonable counter arguments. Sometimes just listening to one expert like that is overly simplistic/optimistic

[@corye5985]

@@lenanayashkova Absolutely. Fully agree with you 👍

[@KLeon-bg9uc]

More compilations please! I hadn't seen some of these and now I'm eager to watch each one of them fully and some of them again! The compilations are a great way to get a new viewers motivated to view the full interviews. Can't wait to see the next compilation!!!

[@MRW515]

2023 middle aged man overweight after Covid, began to watch videos about losing weight and learned from Giles Yeo. I Lost nearly 2 stone from intermittent fasting and keto, resistance training and feeling better than i have for years. Can walk much longer distances without tiring, thanks Giles.

[@flaviasaothiago]

It was an honor to bump into this podcast on 2023! Really grateful for all the knowledge shared and all this life changing conversations!

[@madeleineuaine]

Dr Mindy changed my life. I was depressed, living in a mess and not eating right. Watching your interview with her got me out of bed at 9:30pm and going for a jog. I was so unfit and since then I’ve been going to the gym, eating and dressing well. Thank you 🩷

[@miaash3870]

Well Done! Just keep it up!

[@galadriel3134]

9.30? Lucky you.. i get up at 6am. 8am if i sleep in. Cant jog, arthritis and London aint the best place to jog. Im a little jealous

[@madeleineuaine]

@@galadriel3134 I get up at 4:30am or 5:30am for work or at 7am if I’m working from home. This was during a time I was wasting my nights (time after work and weekends) doing literally nothing, smoking and eating junk food. It’s hard when moving abroad without your family but that time specifically I wasn’t able to do something and I knew I had to accept it. I came across this video that first night and instead of feeling a victim, I decided to get myself out of that misery and do something different for once. Now I love going to the gym, going on hikes with a friend, encouraging her to lose weight and getting our steps in. Still won’t run though!

[@madeleineuaine]

@@miaash3870 thank you love 💜

[@kathygann7632]

Good for you! Today is the first day……

[@HellBelle666]

I am 5 days shy of my 57th birthday on New Years Eve and I am the SAME WEIGHT as i was at 21! Been through the menopause, still no weight gain. I put it down to STOPPING EATING A MEAL, WHEN FEELING FULL 💯🤷🏼‍♀️ 🥰🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧

[@mayradcid3888]

What do you do to maintain yourself like that?

[@sarahhaslam2114]

Fantastic! I’m 54, thinner and leaner than I was in my 20s, never get sick, went through menopause with all natural supplements, no hormone replacements. Exercise every day, eat protein and fresh unprocessed foods, drink plenty of water. I feel better than ever!

[@daliab8493]

Which supplements?

[@T4Talitha]

​@sarahhaslam2114 yes, please let us know what supplements work, I am considering HRT..

[@T4Talitha]

​@@daliab8493 yes, please let us know what supplements work, I am considering HRT..

[@Obligate.Carnivore]

I was diabetic for at least 12 years and I was on insulin. I am no longer a diabetic and no longer on insulin and I lost 65 pounds since January!! All I did was change my diet. I’m an obligate carnivore now and I will never go back!! I’m 56 years old and I will ride this out till the end.

[@mypsrq2]

That's great- awesome results. Me? I was keto, lost a ton of fat, went carnivore, didn't lose much more because there wasn't much left. Problem: I produce uric acid in my urine that is literally beyond the charting. Strangely, I have zero gout, but I had been producing this elevated uric acid for years and it resulted in a staghorn kidney stone that almost killed me. I have to eat the minimum amount of protein possible to bring my uric acid levels down to simply "over the limit" in range even when taking medication. It's very frustrating.

[@Fotospectra24]

Fasting has helped me get out of so many bad habits and also brain fog . I was addicted to smoking which led to over consumption of sugar foods. I practice 16 hours of fasting everyday , but going to implement 36-48 at least once a month.

[@annieolivia2343]

Congratulations on overcoming your bad habits! 👏🏿👏🏿🙏🏿

[@LizCosgrove-dd7gp]

It's usually the opposite. Smokers don't crave sugar but when they give up smoking they put in huge amounts of weight and crave sugar. The sugar replaces the nicotine addiction and you get the hit from sugar as opposed to the smoking. That's why in rehabs now they ban sugar when people are trying to give up drink. Also when going through radiation they advise to limit sugar.

[@michaelfairbairn4283]

I loved your bonus moment - it was very similar to what I learned in cognitive behavioral therapy: That nothing in our lives affects our emotions without first passing through a layer of thoughts, beliefs and expectations which color it. So for instance, two people get stood up on a blind date, but one just says, "that person is a jerk!" and is over it immediately, but the other person says, "I'm ugly and no one will ever love me!" and gets depressed for a week.

[@Qa9cLj0t6]

Jogging for an hour a day for 8 months finally helped me have the body I want. Not only the that, now I don’t have to constantly feel stressed about gaining weight when I eat. I can eat whatever I want, but now I want to make my diet as nutritious as possible. One good habit leads another, now I feel sharp and like I have control over my life.

[@LoscoeLad]

it's your diet

[@LoscoeLad]

the exerciose changes your mind about what you want to fuel your body on

[@perisndirangu1280]

Jogging is not good …. for the knee as you get old …walking is …much better

[@chrismacfly6122]

Go Forrest

[@forannies]

I used to be you :) Unfortunately injuries started happening and before you know it, your workouts suffer and you *have to* change your diet!!! You become so accustomed to “eating whatever and whenever you want”- but this HAS TO change as we age. Good work! Just be open to change

[@gbarkas]

Diet & Weight Management: - Understand natural weight gain: Recognize that gaining weight naturally occurs as we age, roughly 1-2 pounds per year. - Manage weight with diet: Focus on maintaining a balanced diet with controlled portions, rather than relying solely on exercise for weight loss. - Increase protein intake: Aim for around 16% of your daily energy intake from protein sources, but be mindful not to overdo it if you're not lifting weights. - Consume more fiber: Strive for 30 grams of fiber daily to improve digestion and satiety. - Limit added sugars: Reduce the intake of added sugars to 5% or less of your daily energy intake to avoid blood sugar and insulin spikes. Exercise & Physical Health: - Exercise for health, not just weight loss: Exercise is beneficial for overall health rather than being an effective weight loss tool. - Resistance training: Engage in resistance training to maintain muscle mass as you age, which is vital for long-term health and functionality. - Consider fasting styles for health benefits: Some fasting methods can help with weight management, detoxification, and improving certain health markers. Sleep & Stress Management: - Importance of sleep: Prioritize sleep for weight management, mental sharpness, and overall health. Develop and maintain good sleep hygiene. - Reduce stress: Learn methods to manage stress because it can be contagious and affects others, as well as your health. Chronic stress can lead to unwanted weight gain, especially around the midsection. Mindfulness and Lifestyle: - Nature exposure: Spend time in nature to increase happiness and reduce stress. - Breathing exercises: Incorporate breathing techniques or breathwork into your daily routine to improve oxygenation and reduce stress. - Cold exposure: Regular cold showers or baths may stimulate brown fat activity and contribute to weight loss. General Wellbeing Tips: - Connect with your environment: Practice grounding by walking barefoot on natural surfaces. - Get morning sunlight: Expose yourself to natural sunlight in the morning to help reset your circadian rhythm. - Hydrate: Ensure adequate water intake for optimal functioning of the body and the brain. - Community and connection: Build and maintain strong social connections for emotional and psychological wellbeing. - Occasional fasting: Engaging in intermittent fasting can boost metabolism and promote a healthy dietary routine. Supplements/nutritients: - Protein: Emphasizing the importance of protein in the diet, with a suggestion to aim for approximately 16% of daily caloric intake from protein sources, which can include beans, tofu, and other non-animal sources if preferred. - Fiber: A recommendation to consume around 30 grams of fiber per day, highlighting that the average consumption is often less and should be increased. - Omega-3 fatty acids: The deficiency of omega-3 fatty acids in the population is noted, suggesting that either increasing fish intake or supplementing with fish oil could be beneficial. - Ginkgo Biloba (Ginkgo): Mentioned for its ability to increase blood flow, particularly to the brain, with a recommendation to use Ginkgo as part of a daily supplement routine.

[@lathakarthigaa]

Amazing summary bro 🎉

[@Tejindersb]

Very helpful! Thanks a lot. Kudos for your efforts 🙏👍

[@dannieannie]

Thank you for the summary! 👍

[@joyjones2376]

Nice concise notes thankyou

[@nicsingh1]

❤

[@tawjeparker7203]

this only works for non menopausal ppl. ive done this and thanks to menopause in 2 months went up 4 sizes. I have now quit intermittant fasting and have started to lose it. Good luck folks❤❤

[@arthurlui5456]

Yes, I've heard intermittent fasting doesn't work nearly as well for women since it affects the hormones

[@sudarshanmurthy6501]

My ansestors in India used to do many of the things that have been spoken in this episode. Sad my generation have discarded many of the rituals. Example Surya Namaskar.. Which basically means getting early morning.. Looking at first ray of sun and rhythmic breathing and stretching your body

[@fitnessfreak6252]

I was doing everything wrong for the past 38 years...I know its gonna be hard to press that Reset button and start all over again considering my age, but its definitely not impossible.... Thank You and You are doing a magnificent Job...Keep it up👍

[@chrismacfly6122]

You can do it!! It's never too late!!!

[@kittyfarmer9567]

Stephen your voice and demeanor are so soothing, no matter what the subject is!

[@lauram5195]

I can see why the Tara episode was #1, I just listened to the whole interview recently and it was mind blowing. She is amazing. All these top interviews were excellent, so thought provoking. Thank you Steve! ❤

[@ndineroo3936]

This is the best episode in 2023! So much in just one video, I really think it’s worth it to translate this & the rest of the videos included to spread the word to ppl who don’t speak English as first language.

[@mylittlecornerofdevon]

I might need to watch this episode once a week in 2024 - such life changing and thought provoking information in the discussion. As a Foster Mum to 4 teenagers, I am always looking for ways to improve, educate and transform lives. I will be implementing so much from my notes on this episode. Many thanks Stephen 💯🙏 ❤

[@akaYOOOOO]

"A foster mum to 4 teenagers" You're the real MVP!

[@GokceKalayci]

I agree. Needs to be watched and rewatched to pin it in our minds.

[@theultra79]

This is so true. The last time I got down to my goal weight, I was doing positive self affirmations around my looks. I have stalled again but I'm only 12 lbs away. I haven't done my affirmations in too long. This was my sign to start back up. They work wonders and I feel so good about myself when I do them.

[@anonymousnowhere]

It’s funny how all these studies about fasting are coming out in the west now whereas fasting has been a part of Hinduism since ever!

[@khronos2213]

All of the studies about fasting are proving that it's not a big deal.

[@El_Rey_Mexicano]

Not funny… it’s sad

[@itsyohomegirllol8226]

Have you ever heard Ramadan?

[@monikapalusova5186]

40 days fasting before the Easter Great Friday in Christian religion too. Not eating meat on Fridays….

[@ЮлияМартынова-ц3р]

​@@monikapalusova5186, not eating meat on Wednesdays either

[@tianamarie989]

My husband and i have become more comunicative in 2023. We actively want to be closer (teo young boys and i had post partum depression) we fall asleep cuddling now qnd i go to bed much earlier than ever before. HE has fixed my melatonin issue 😂. I love him so much.

[@Adtgoel]

This is a great learning I'll carry and force him to sleep this way. ❤

[@Adtgoel]

@@gordocarbo Yup.. Correct word would be please him to sleep or try pursuading once 🙂

[@madhurimaddipatla]

I actually watched most of these episodes individually but interestingly watching them together like this compilation has a totally different impact and significance! Damn

[@punchline2529]

I’m not one to comment on SoMe frequently. This series of videos however, is so well made, so well curated and executed, that it deserves to spread widely because I believe the content can truly make a meaningful difference in people’s life. Thank you, for making them, and thank you to all the people participating in the conversations. Amazing!❤❤❤

[@NoName-dr8wt]

You sound like you're a paid faker. Seriously. This whole video is total garbage. Medically and in real life disproven, period. I am a 115 lb diabetic, having been an excellent weight my whole life. I'm now 54, having had eight kids. My numbers---all of them---went down into acceptable levels with sheer common sense diet and exercise. I sleep well and have energy 16 hours a day. This man and his gang are liars selling snake oil made by New Age voodoo.

[@marycrane3735]

Dr. Mindy Pelz on fasting hands down my favorite

[@primrosemartin1]

Complete recap for this Healthy lifestyle, Weight loss and body reboot: 1. Muscle mass with age directly correlates with mobility and health, so never stop resistance training and lift weights for as long as possible to maintain muscle. 16% of energy in day from protein, 30 grams from fiber, limit added sugars (agave, maple syrup, sugar cane, sodas and most fruit juices) to 5% or less daily value. 2. 32 hour fast, 12 hour eating in cycles reboots system and boosts stem cell production in gut. 3. 48 hour fasts improve dopamine uptake and increase serotonin, making you more focused and happier. 4. 72 hour fast full stem cell regeneration in body, for areas that have deep/old injury 5. Sleep deprivation causes weight gain due to leptin decrease and ghrelin increases, lowers full feeling and increases hunger with higher craving for carbs, sugar and salt-impulse to eat unhealthy food goes up when you’re tired. Plus 60% of weight loss is muscle when sleep deprived. 7. Last hour before bed turn down lights in house, and go to bed every night same time to create sleep schedule. Walk 15-20 mins a few hours before bed or meditate for 30 mins in dimly lit room prior to sleep. 8. Sugar leads to diabetes, dementia and obesity. 9. Increase blood flow: exercise, ginkgo, eat beat root, oregano, cinnamon, stop smoking marijuana, take omega 3 oil, fix gum disease, periodically use saunas, red light therapy and hyperbolic oxygen chamber therapy if possible. 10. Take 30 suuuper deep breaths for 3 rounds, of 5 breaths. Increase your oxygen. 11. Use an Oxygen concentrator, like Hyper Max, and exercise with its mask on for 10 mins-cycle for 3 mins, sprint for 30 seconds, repeat 2 more times. Raises partial pressure, which is the blood oxygen storage levels. Then do a red light therapy session. 12. Sit in ice cold water 6 mins a day-Cold shock proteins burn fat fast and forces blood and oxygen to the brain. 13. Get use to bitter flavors, cut out artificial sweeteners because they negatively affect gut microbiome. 14. Stress causes fat gain, raises cortisol and increases inflammation in body-stress is contagious, meaning try to avoid being around stressful places and/or stressed people whenever possible. 15. Happiness = Your perception of events that happen in life minus your expectations of how life should be. If events happen in a way that meets your expectations, going your way, you will be happier because you’re okay with how you feel/perceive the event. So learn how to let go of expectations and be okay with outcomes you cannot control.

[@davecollyer3950]

Thank you to you Steven, the team and of course the guests. What a year for DOACEO!

[@belindalister8540]

Without a doubt the best, most interesting and informative podcast I have ever seen on health and weigh loss.

[@crackdog3523]

Im only half way through, but for real this is some of the most valuable information ive ever heard. Great work

[@asmasegaa7515]

Finding the Diary Of A CEO has been life changing! The knowledge I am getting is priceless. I have been making huge changes in my lifestyle because of what I have learned so far! THANK YOU SO MUCH FOR ALL THE INCREDIBLE WORK YOU'RE DOING!

[@nichole_danielle2083]

LOVE the end of this video!!!! LOVE THE LITTLE SECRET NUGGET you give listeners that make it through entire episodes. You’re incredible. Keep being great.

[@IAMNationX]

Intermittent Fasting (i did 16/8) plus One Meal a Day (OMAD) occasionally totally transformed my eating habits and weightloss

[@pcharm3711]

We're u able to still keep muscle mass?

[@Divisiononebasketball]

@@pcharm3711muscle mass tends to increase when one does extended fasts longer than 48 hours regularly. 16-24 hour fasts are truly the sweet spot for fasting.

[@AppleSlicesUnite]

I was doing fasting. 2 times a month for 3 months. My doctor told me after an exam, that my precancer cells went down.

[@perisndirangu1280]

Wow and wow

[@elisa-beary]

What a great idea, even though I watch/listen to every episode I am still watching this. It’s a good recap and a ton of my favorites. I absolutely loved the fasting episode in the beginning; I was yapping about that to people for weeks. And we love the brain doctor of all brain doctors.🎉🎉🎉

[@KMWeir]

The breathing exercises are absolutely life changing. It has helped me with decreasing anxiety, getting in touch with my body & has increased my libido.

[@bizikimiz6003]

My happiest moments are when things have changed for the better. Sometimes it was still shit, but I was so happy it is not deep shit any more.

[@HitenPatel]

Enjoyed these episodes - think Dr Matt Walker on Sleep was the best one, it’s the pillar on which all the self-improvements and growth we can make are built on. Thanks for this compilation ❤

[@jojoson27]

00:01 Top 7 belly fat burning hacks for 2024 02:25 Staying fit and healthy is crucial for being able to engage in physical activities and adventures for as long as possible. 06:07 Maintain 16% protein, 30 grams fiber, and 5% or less added sugars in your diet. 08:18 Fasting for 24 hours can reboot intestinal stem cells. 12:39 Keto diet eliminated sugar cravings 14:30 Ketones from fasting can help overcome sugar addiction. 18:46 The importance of sleep on overall health and weight. 20:50 Lack of sleep leads to increased hunger and cravings 24:52 Lack of sleep can lead to increased appetite and weight gain 27:05 Improve sleep quality with actionable tips 30:57 Alcohol impacts REM sleep 33:03 Avoid high sugar foods for better brain health 37:53 Using magnetism, oxygen, and light for improved health. 39:39 Daily breath work and oxygen intake can elevate emotional states and contribute to overall well-being. 43:12 Hypermax oxygen machine for efficient exercise 44:50 Immersing yourself in cold water for 3 to 6 minutes a day can help in belly fat burning. 48:17 Exercise alone does not effectively help with weight loss. 50:21 Research sponsored by corporations links exercise to weight loss to sell sugary processed foods and drinks. 54:45 Calories in, calories out approach may not be effective for weight loss. 56:35 High-performing executives need to prioritize brain-body connection for optimal performance. 1:00:32 Women living together or working closely synchronize menstrual periods due to hormonal interaction. 1:02:26 Menstrual synchronization is led by the alpha female. 1:06:03 Reducing cortisol is key to burning belly fat. 1:07:54 Happiness is the comparison between events and expectations in your mind. 1:11:53 Success is not about controlling everything. 1:13:52 Understanding the brain's design and the seven blind spots. 1:17:51 Limited edition conversation cards are highly recommended for improving relationships.

[@kasechteferi5621]

Thank you for the note .It is very helpful

[@bonnaali3229]

Thanks 🎉

[@gerardwillig6125]

Thank you so much for your exhaustive, very useful note!

[@Tejindersb]

Thanks a lot! 🙏🙏🙏 Very helpful summary!

[@chrisradnedge74]

Wow!! This is epic! Thank you for the incredible effort! Have a great 2024 sir

[@SamuelKameni-p4p]

it helps us massively. Appreciate you all!

[@martinakacova6790]

Thanks to dr Mindy,ive been trying 36hr fasting, here and there, and wow, Ive lost 6.7 kg so far in a month?! I have never fasted before but now seeing the results its encouraging me to do it more often! Just amazing!

[@ricksb5]

I think we have to be very careful about recommending extreme fasting as a weight loss option, especially if people are prone to eating disorders.

[@simonanartist]

I love all the subjects on health, especially TM (Health Zoe). The questions that Steve asked were excellent. As a deaf person, subtitles are really important. There is one subject that I would like is hearing, covering hearing aids, Cochlear Implants. I am sure that you take your hearing for granted. Why don't you try to communicate with cotton wool in your ears and see how you can communicate.

[@dmbfannh]

What a great idea to have a show like this highlighting the best parts over a year on a great show like this.

[@jaxav8r]

Stephen - for guys like me who spend a large amount of time in the gym, and working on staying lean and building muscle mass … but still want to lose a small amount of belly fat to get definition in abs … well when you have these talks with people about losing weight, I really wish you would ask them about how much weight is lost in muscle mass. For example, the second woman in the video talks about doing a 36-hour fast. Ok but how exactly are you supposed to feed your muscles with protein over that period of 36 hours, and what will starving your muscles do to your gains in the gym? It gets really frustrating to hear so many people talking about weight loss or fat loss, but they don’t incorporate how to maintain (or build) muscle mass into the same conversation whenever they discuss their strategies

[@willdajarrett1107]

This was incredible!!!! You all chose wisely! I will have this episode on replay for the next 10 years until I remember all of it! 😂😂😂

[@TheMrsMenes]

THIS IS THE BEST compilation!! Thank you so much!!

[@privatetatum]

you're just lovely and i'm so glad to see that your channel is thriving! we need more people like you in this space.

[@LOLOLOL8899]

My body fat went from 30% to 14% through workout + calorie deficit. The deficit was acheieved through running 10-15km everday... So workout does help me to lose fat

[@seffard]

Yes, indeed. There's a good deal of nonsense in what these experts, gurus and studies say, so practice discernment. We must not monkeyseemonkeydo.

[@jacc88888]

I agree. Exercise builds muscles which burn more calories. I think what Tim Spectre was implying was that you compensate by eating more after exercise because it makes you feel more hungry. However if you stick to exactly the same calorie intake then you’re bound to lose weight with extra exercise.

[@patriciawightman4561]

Can't run anymore but walking as fast as you can works too..as long as it raises heart rate it's all good. As many days as possible. Go out at peak sunshine and expose at least 15% of your skin.

[@FactsBrakeStupidity]

Love this channel and Podcast! I especially love that experts are brought on the show, allowed to speak the truth without a filter, and all the contradictions pushed to the general public. Love the knowledge I have gain from this podcast! Keep up the great work!

[@bl8869]

My favourite episode is “Hard work does not build wealth” I love Scott Galloway. I’m being bias. So much so, I went and bought “The Algebra Of Wealth” Money well spent. However, so many life changing episodes through the years worth checking. Thank you for making these important thoughts provoking and life changing information accessible to the mass. Will continue to support this podcast. God bless!

[@EddyWoon]

Thanks for producing this summary from your content. More than a year ago, I was holding onto a tree in cold raging waters for about 3 hours (as that local council had released the dam water as it was at capacity but had not closed any roads in the flooded area, especially when it was at night). This was in winter and I am guessing that the water temperature was about 12 to 15 degrees Celsius (54-59 Fahrenheit) as I am very familiar with 18 degrees Celcius air-conditioning. I had lost 2 kgs (4.4 pounds) as a result of my body's thermogenesis in trying to maintain some temperature. I am now doing daily morning walks of a lap around my town, some pushups and eating very little processed food.

[@pamelathompson6783]

What an amazing year of Diary of CEO this year! I learned so much from all your videos Thank you so so much ❤️❤️❤️ Hope 2024 be just as amazing and educational

[@miaash3870]

a) Stephen sounds great + his intelligent questions. b) This channel provides helpful information for the viewers/listeners.

[@allthingsiro]

If you're a woman, read Fast Like a Girl, eat whole foods, move your body daily. I strength train 3 times/ week & do yoga. My blood work is great now & I am transforming my body at 45.

[@StephonFitness]

I always used to struggle with losing body fat myself, but now it is the easiest thing I've ever done. I personally lost 30 kg (66 lbs) without losing strength and muscle mass in 8 months. Many people think that to lose body fat, a "caloric deficit" is all that matters, but this is absolutely not true. I've learned that food quality and macro-nutrient composition are just as important. Here are the top 5 things I've changed that made all the difference for me, besides being in a caloric deficit: (1) - I reduced my carbs. This made the biggest difference for me. Reducing carbs allows your body to use more body fat as a fuel source. I mainly focused on eating more protein and healthy fats. You can still lose body fat on a higher carb diet, but if you have insulin-resistance, then I highly suggest you completely avoid carbs for 2-3 weeks until your insulin-resistance reduces. Then slowly start introducing carbs back into your diet. (2) - Drink more water. This is underrated, but drinking 500 ml of water in between meals boosts your metabolism up to 30% (3) - Resistance training. This prevents you from losing muscle mass and also improves insulin sensitivity. (4) - High-intensity Interval Training (HIIT). This boosts your metabolism, improves insulin sensitivity and mitochondrial function and stimulates fat burning. (5) - SLEEP! Try getting between 7-9 hours of undisturbed sleep every night. I never did any form of fasting. I ate 5-6 meals a day. Implement these 5 things into your fat loss regime and I guarantee you results.

[@alana.happy.]

Thank you for your incredible work ❤. Watching your videos with various guests keeps my mind engaged and helps me relax during tough times. Despite living in a wartime situation, I'm even trying to improve my life by following some simple advice your guests share. I truly appreciate what you and your team do. Just so you know, people aren't only listening to you while working out, cooking, or eating but also during nighttime missile attacks. Kind regards from Ukraine 🇺🇦

[@effortlesshealthtips]

Exactly what we need for achieving our new year goal of losing belly fat. Wow absolute game changer. 😀💌

[@haqk4583]

Excellent compilation. Thanks!

[@mariiak8684]

I KNEW IT! 😄 Interview with Mo was one of the most precious episodes ever, it found me exactly when I needed it ❤

[@nilzabento1143]

Thank you ever so much Steven for interesting and informative conversations. It took a mathematician, a software developer, a physicist to get to me explaining why it is a waste of time and energy to try to control life. The Universe is not to be controlled by us. Life is to be lived as it is. Amazing! I am forever grateful to you and your expert guests. Greetings from London.

[@misssicily100]

I am over 50 and I noticed that it was easier for me to put on weight after 50 but being an exercise buff and my diet has helped me a lot.

[@Brobenzo999]

Awesome summarize 🙌👍👍

[@kierlak]

Vulnerability is a door to connection ❤ So true 🙏 Thank you Steven !

[@twistedcherrypop]

Excersize doesn't make you lose weight without improving diet, however it does help your heart and cardio system as well as other bonuses.

[@MM-ev1fg]

If you use extra energy from exercise multiple times a week for a month, and the diet is the same as before exercising what do you think will happen?

[@EllisCorin]

@@MM-ev1fg I know it's bonkers, if I burn 2000 calories a day through exercise of course im going to lose weight faster

[@MM-ev1fg]

@@EllisCorin Bonkers isn't it haha. I honestly don't know why people saying obviously false lines like 'exercise will not burn belly fat' get given any attention.

[@MsOtisRegrets1]

All these suggestions on sleep are great, I know that, especially for young, fit adults but I'm in my early 70's and have accumulated a few conditions, one of which that forces me to wake up 4 to 5 times during the night. I guess I'm really fed up. Love the lectures though, let's see more of them!

[@arlenesmith1708]

Awesome for our home, each person can gleam what they need to get the most from themselves every 24 hours! Thank you for this well thought out collage of episodes regarding our ultimate well-being. Peace

[@jadsalem2723]

the happiest moments for me are in Ramadan. I fast for a whole month from 4 am to 8 pm, eat moderately at night, and never experienced the kind of happiness I get when break my fast. and it is not really related to food. I wish I could explain it.

[@Karenda100]

That's not fasting, it's intermittent

[@trinityc8446]

Great idea to provide MORE value and give a glimpse of the podcasts of the year! LOVED this video!

[@deenam3317]

This is such a wicked video! So powerful and carefully selected info! Thank you soo much 🙏🏼♥️

[@josephinekajabukama1634]

Every thing is incredible in all those conversations, thanks to all the participants (professionals and experties, scientists)

[@DevJams_OG]

This was an awesome compilation. I absolutely think, if you actually apply all the positives and be aware of all the polarities of them, you will create a pathway to a very healthy state of being. Thanks again

[@bobfreking]

Hi Steven! I hope we get an episode where you share the stuff that works for you personally! Information coming from others is one thing, but having it verified & filtered through you would be nice! Merry Christmas!

[@marcafernz]

Love this. Have watched/listened to every episode and this extracts everything that I was drawn to/have written down in my journal. Great work by the full DOAC team and all their guests.

[@ibrido5138]

i appreciate you and your team for the value provided. i am sending you and your team love and blessings : ) may you all have a great 2024

[@PistolPeteUK111]

Thank you Steven for the most informative YT video of the year

[@LongevityBoosts]

Thank you for all the insights from world's well known experts Stephen.

[@tinashepherd61]

When I went to Italy, I ate gelato three times a day, and everything else and only gained 1 pound but I averaged 14 to 18,000 steps a day

[@MM-ev1fg]

Shows how exercise/movement has an influence on weight loss/gain right? :)

[@mkrowenp]

These were all wonderful moments! My favorite episode was with your guest, Ramit on how to live a rich life 😃

[@Marietta30064]

This was a fantastic collection of interviews with really important, life changing information. THANK YOU for creating this amazing, useful content!!!

[@FloydBassett-ys2mu]

Is it possible to have the guests shares links to the studies that support their claims. There’s so much conflicting information about, it’s good to able to check the sources. Thanks for the great show!

[@margaretO-lw1or]

Your podcast is one of the BEST, so varied and full of information! Thank you for helping people in a easy watch way 😊 You are changing lives

[@DisMissTnT]

Great compilation. Very unique wrap up. I loved it. Keep up the great work. Glad I found you in 2023

[@IlenElla]

Thank you for this! Much appreciated @ 3:03 am. In NYC. Perfect 👍

[@amiteshdas1511]

Yeah the data scientists on his team know what they are doing. Just before The New year and 5 days of time for the algorithm to pick it up targeting literally almost everybody who sets a new year resolution which is loosing weight Also an amazing compilation

[@jaz5584]

Everything else maintained at the same level, when I add exercise to my weekly routines, I lose weight. I've been doing this for the past 34 years, so it's been tried and proven for me. During a few episodes of life that I could not exercise (because of surgery or death of loved ones) I gained weight like never before! Hearing that exercise does nothing for losing weight was shocking!

[@chiffre-nummer8475]

These cards, these questions are a real hit. They show what's needed out there. Your work does wonder!

[@RichardCharles-RCJH]

Fantastic compilation, yet a bit disappointing that Dr Gabor Mate wasn't among the top favorites. Nonetheless, the content of your channel and the competent style you present it with is wonderfully valuable, Mr Bartlett. Thanks for all.

[@paddyrides]

This was brilliant! Thanks Steve and all Of your team for putting this together. Happy New Year, best of luck with your targets and goals

[@kathygann7632]

The statement “Don’t exercise if you want to lose weight.” Is so wrong. It should say “Exercise doesn’t cause you to lose weight, but it does keep muscles strong, make it so your walking and balance is stable to prevent you from falling, and keep you healthier in many, many ways.”

[@alyssasavage9170]

Io fibrewater has been a life changer for me. It's Prebiotic, high in fibre and is keeping me fuller for longer. It's backed by two health claims for lowering blood sugar rise and proper gut function, too. (No sugar added or other crap).

[@bettysalmon3465]

I greatly enjoyed reliving these moments from your previous pod casts. Thank you for sharing.