Professional Documents
Culture Documents
Lean Belly Breakthrough 20160405 PDF
Lean Belly Breakthrough 20160405 PDF
While it may sound strange at first, after many years in the “health & fat loss” business I think that it is vital for
you as the reader to understand that what you are about to learn may go against what you hold to be true.
Many of the concepts and recommendations will fly in the face of mainstream diet and nutrition dogma.
That is because The Lean Belly Breakthrough is not just about losing belly fat. Rather, The Lean Belly
Breakthrough is about saving your life. Successful belly fat loss can only be achieved by approaching your
body holistically. The very word “holistic” means the importance of the whole and the interdependence of
its parts.
The Lean Belly Breakthrough will improve your health & well-being and
what you see in the mirror
While following The Lean Belly Breakthrough will get you to finally lose your stubborn belly fat, this book
also focuses on what you can’t see- primarily your health and attitude towards life. This combination of
healthy mindset, proper nutrition and physical exercise is the very essence of a “holistic” lifestyle.
The Lean Belly Breakthrough is about health, fitness and fat loss,
not simply “weight loss”
The Lean Belly Breakthrough puts the focus where you need it- on belly fat loss. By following this program
you will most likely lose weight, however, I can guarantee you will lose belly fat! These same principles are
also essential for improving your health, reducing disease risk and increasing your level of physical fitness.
1. The correct mindset to reduce stress and increase focus on achieving and sustaining your goal.
2. Proper nutrition with a focus on eliminating internal irritation using healthy, whole foods; adequate
protein, essential fat and complex carbohydrate consumption.
3. Prescriptive exercise. Contrary to popular belief, more exercise isn’t always the better choice.
Instead of a “one size fits all” exercise program your plan should be designed to stimulate
metabolism and reduce belly fat without overstressing your joints, heart and nervous system.
Xanthelasma. This condition remains a mystery to medical science. One potential cause of
these fatty eyelid deposits is a diet that includes too much saturated fat—because saturated
fat can raise your cholesterol levels. A doctor may advise you to eat a healthier diet and get
more exercise, which may help lower your cholesterol numbers and, in turn, prevent more
fatty deposits from appearing. But it’s possible to have a normal cholesterol level and still have
xanthelasma. Other potential causes of xanthelasma are diabetes, certain cancers and cirrhosis
of the liver. You can have the deposits surgically removed, but unless the underlying cause is
treated, the deposits may return and your cardiovascular risk would not be reduced.
Hair loss. There are a wide variety of potential causes for hair loss. It could be due to genetics
(male pattern baldness)…a hormone imbalance…a drug (for instance, some medications that
treat cancer, arthritis, depression and high blood pressure are associated with hair loss)…a
thyroid problem…the disease alopecia, in which the immune system destroys hair follicles…a
scalp infection…a skin disorder (such as lichen planus or lupus)…emotional or physical shock
(due to, say, a death in the family or sudden weight loss)…anxiety (certain mental disorders make
people want to pull hair from their heads)…a certain hairstyle (pulling hair too tightly can cause
it to break and fall out)…overusing hair products (when hair gets too brittle, it can break and
fall out)…or improper nutrition (a lack of iron and protein can cause hair to thin). If you have a
treatable condition that’s causing your hair loss, treating the condition may or may not have a
positive effect on your cardiovascular risk factors—we don’t know.
Earlobe crease. This is a tricky trait. You might have an earlobe crease if the trait is passed down
genetically through your family. As far as what else may cause this, that’s up for debate. One
theory suggests that it could be due to impaired circulation leading to a collapsed blood vessel
near the earlobe. Another theory, which comes from a dermatologist, is that it may develop from
Here is an interesting fact- about half of all heart attacks occur in people with normal LDL “bad” cholesterol
levels.
Most doctors rely heavily upon the results of their patients’ basic cholesterol tests to determine their heart
attack risk. Total and LDL cholesterol—both measured by routine blood tests—are useful indicators of
heart attack risk.
The problem is that the desirable levels recommended by the National Cholesterol Education Program are
not the optimal levels that can protect you from having a heart attack.
For example, the optimal total cholesterol level is less than 150 mg/dL (rather than the standard
recommendation of less than 200 mg/dL).
Dr. William Castelli of the landmark Framingham Heart Study noted that none of the participants with a
total cholesterol level of less than 150 mg/dL had suffered a heart attack.
In addition, the desirable LDL cholesterol is listed as less than 100 mg/dL, yet clinical studies have
demonstrated that the optimal level should be less than 70 mg/dL.
DO THIS: All adults should aim for optimal levels of total cholesterol and LDL cholesterol by following a
program like The Lean Belly Breakthrough.
Newer, expanded tests can give clues beyond those provided by the basic cholesterol results discussed
earlier. You may have to ask your doctor for these tests, but they are well worth it. Important blood tests for
all adults to consider…
L D L -P
The “P” stands for “particle.” It measures the number of LDL particles that carry cholesterol. It’s a more
effective indicator of cardiovascular risk than LDL cholesterol alone because it shows how likely you are to
develop atherosclerosis. Elevated LDL-P means that you are at risk of having a heart attack even if your LDL
cholesterol is normal.
DO THIS: Patients should strive for an optimal LDL-P level of less than 700 nmol/L.
CR P
Studies show that elevated C-reactive protein (CRP), which serves as a marker for inflammation, indicates
an increased risk for heart disease and stroke. In some cases, a patient can have a normal cholesterol level
but an elevated CRP reading.
DO THIS: Ask for a high-sensitivity CRP (hs-CRP) test (it’s more accurate for vascular inflammation than
standard CRP tests). Patients should strive for an hs-CRP level of less than 2 mg/L.
Vi t a mi n D
Most people associate vitamin D with bone health—it plays a key role in promoting the absorption of
bone-building calcium. But that’s not all vitamin D does. Preliminary research shows that correcting
a vitamin D deficiency (through foods, such as eggs, salmon and oily fish, and/or supplements) can
significantly lower inflammation and heart disease risk.
DO THIS: Ask your doctor to test your vitamin D level. An optimal level is greater than 30 ng/ml.
Om e ga -3 i n dex
This blood test measures the percentage of healthful omega-3 fat in the membranes of your red blood
cells. Low levels of omega-3 are linked to an increased risk for heart attack and sudden cardiac death.
DO THIS: Aim for an omega-3 level of greater than 8%. Consume high omega 3 foods (anchovies, sardines
and krill) daily or use a good quality supplement.
Research shows that if you have a 9% or greater saturation rate in your blood of Omega-3s, then you’re
90% less likely to die from sudden cardiac death
The reason why this statistic exists is because plaque or cholesterol does not tell the whole picture.
And that’s because if your arteries can’t expand due to inflammation (too much Omega-6s) then you’re far
more likely to have a cardiovascular event.
So, by increasing your Omega-3 levels to balance your Omega-6s your overall cardiovascular and health
profile should improve.
H o m o cy s te in e
An elevated level of homocysteine has been shown to be a cardiovascular risk factor in the majority of
research studies. Recently, it was found to be associated with new risk factors such as inflammatory markers.
DO THIS: Have your doctor test your homocysteine levels. Ideally, you want to be below 6 units. Supplement
your diet with folate and B complex vitamins if your levels are too high and follow this program.
Th e a n s wer is yes .
Foods that are high in trans fats such as deep fried foods, pie crust, margarine, shortening, microwave
popcorn, non-dairy creamer, crackers, biscuits, store bought cookies and cakes.
The day that Dan had his heart attack he consumed “fish & chips” for lunch. This provided him with between
7 and 10 grams of trans fats in one meal which is more than enough to trigger a sudden heart attack.
Scientifically speaking inflammation is a cascade of chemical reactions that happen within the body when
there is damage done to cells, when there is an irritant present or when the body senses a foreign invader.
Inflammation is believed to be the root of all chronic diseases and can make you old before your time.
The inflammation reaction is necessary and protective for the body in the short-term. This is known as
“acute inflammation”. Think of how the skin reddens and warms following a cut or an insect bite. Acute
inflammation is a short term, protective immune response that is switched on to counteract harmful
external threats. It’s generally a productive response and the symptoms are short-lived. Once the acute
inflammatory response has neutralized the threat, powerful anti-inflammatory compounds are released to
allow healing processes to take over.
The problem with inflammation comes when it is prolonged or becomes “chronic inflammation”. Recent
research reveals that almost all the age-related diseases – from declining mental acuity to coronary artery
disease, cancer, hypertension, arthritis, diabetes and stroke – have little to do with ageing per se. Instead,
they are largely driven by chronic, sub-clinical inflammation, a condition that is not inevitable at all. In fact,
it is surprisingly easy to prevent.
Chronic and sub-clinical means continuous and unnoticed – until the chronic inflammation has caused so
much tissue damage that symptoms of disease finally emerge. Chronic inflammation should be minimized
yet thanks to our modern lifestyles it is occurs in almost every adult over the age of about 30 – and in
increasing numbers of teenagers and those in their twenties.
Some people are at even higher risk- here is how you can find out if you are one of them:
Chronic sub-clinical inflammation is a silent threat that simmers undetected in the body, progressively
damaging tissues in the body wherever it occurs: in the heart, brain, joints, bowel, colon, prostate, lungs
and skin.
Harvey Jay Cohen, of the Center for the Study of Aging at Duke University in the USA, likens chronic
inflammation to “little waves lapping on the shore. It’s a relatively low level of activity that, sustained over
time, wears away at the beach and stimulates other bad events.”
This insidious and gradual process of tissue destruction is why chronic inflammation is now seen as a main
cause of almost all the age-related illnesses. And why chronic inflammation is associated with accelerating
the ageing process.
Chronic inflammation has never before been seen on the scale that we see it today. This is because we not
only consume far lower levels of natural anti-inflammatory compounds in our diets than did our ancestors,
but also we are exposed to far higher levels of pro-inflammatory compounds, thanks to modern food
processing and cooking methods, and, for some, the prevalence of tobacco and environmental toxins.
As so many of us suffer from chronic, sub-clinical inflammation, it is no wonder why the steady
accumulation of tissue damage eventually surfaces as a major degenerative disease– and why the
degenerative diseases increase in frequency past the age of 35.
The truth is this has little to do with chronological age as such, for if we ate a profoundly anti-inflammatory
diet we would not become more prone to disease as we aged.
H EA RT D IS E AS E
Arteries, capillaries and veins are susceptible to plaque build up and are highly sensitive to the various pro
inflammatory compounds formed by the body from the different types of foods we eat.
These compounds attack the linings of the blood vessels, causing inflammation and damage. Immune
cells then target the damaged site, and migrate into the vessel wall where they attempt to repair the
damage.
If there are too many pro-inflammatory compounds and not enough anti-inflammatory and anti-oxidant
compounds in your diet, the rate at which atheroma (small fatty lumps that develop within the inside lining
of arteries also known as atherosclerosis or ‘hardening of the arteries’) is formed outstrips the body’s ability
to remove it. Overtime, this builds up forming plaque which can eventually restrict blood flow causing high
blood pressure, heart attack or stroke.
Attempts to address high blood pressure using statin drugs are not very effective because they attack the
wrong target – cholesterol levels in the blood. However, approximately half of all heart attacks occur in
people with normal cholesterol levels.
It should be noted that Statin drugs may offer a slight protective benefit due to their mild anti-
inflammatory effect action. With respect to heart attacks, chronic inflammation must be addressed as
elevated levels of inflammatory C-reactive protein (CRP) and an amino acid called homocysteine have
been suggested as more important predictors of heart attacks.
D I A B ETES
Researchers at Harvard Medical School have discovered a connection between chronic inflammation
and Type 2 diabetes. Fat cells release pro-inflammatory chemicals and these inhibit the body’s ability to
regulate blood sugar.
Excess body fat, poor diet and lack of exercise impedes the body’s ability to control blood sugar and leads
to chronic inflammation in the blood vessels, eyes, kidneys and brain.
A L Z H EI M ER ’S D IS E AS E
Inflammation is a significant factor in Alzheimer’s. Research in the Honolulu-Asia Aging Study found that
men with the highest levels of inflammation, as measured by CRP, were three times more likely to develop
dementia than those with the lowest levels. Dietary intake of curcumin, Omega 3 fatty acids and vitamin D3
have been shown to have cognitive protective benefits.
CA NCER
Chronic inflammation has been implicated as a causative factor in cancer growth and proliferation within the
body. Reducing and controlling inflammation may have a protective benefit when it comes to cancer growth.
THE RITUALS
RITUAL #1: Adjust Meal frequency
Nutrient frequency simply means how many meals/snacks you consume each day. On this program you
WILL NOT be eating every 2-3 hours. That approach only works for people who are very physically active
or have large amounts of muscle mass. For fat loss it is better to spread your meals further apart and
have a lower meal frequency. For most people this means eating 3 times per day and within an 8-10 hour
daytime window. This leaves approximately 14-16 hours without food or liquid calories each day and this
is beneficial for lowering insulin levels and controlling calories.
This reduced meal frequency is better for fat loss for a number of reasons including;
a) Eating meals too close together doesn’t allow for insulin to “clear” and keeps your body in
an anabolic or growth state. Fat loss is a catabolic (tissue breakdown) event. During a fat loss
phase you want to balance your time between periods of catabolism to lose fat and anabolism
to preserve lean muscle tissue.
b) Fat loss requires that you eat fewer calories making a higher meal frequency very impractical.
Just try dividing 1800 calories into 6 small meals and you will see what I am talking about. A
more practical approach in this case would be to have 1-2 whole food meals and one nutrition
shake. I recommend experimenting with your meals. Here is the meal pattern that was
suggested by Dr. Heinrick;
3 meals per day
7 am- Anti-inflammatory breakfast proteins shake
12 pm- Lunch
5 pm- Dinner
FAT L OS S ME AS U R E ME NTS
Body weight in lbs x 10kcal
Body Weight Calorie Intake (−/+ 10% range)
100 lb 1000kcal (900-1100)
150 lb 1500kcal (1350-1650)
200 lb 2000kcal (1800-2200)
250 lb 2500kcal (2250-2750)
300 lb 3000kcal (2700-3300)
Measuring your food will always produce the best result but it isn’t always practical. For those
who prefer a simpler approach you can use the following form of food measurement;
WOMEN MEN
Protein- size of ½ your palm Protein- size of 1 palm
Vegetables- size of your palm Vegetables- size of two palms
Starch- size of your ½ palm Starch- size of your palm
Fats- size of your thumb Fats- size of 2 thumbs
PR OTEIN F O OD S
Choose grass fed and organic when possible. Please choose any from the list below:
Duck
Goose
Sirloin
Flank steak
Wild game (elk, bison deer)
Chicken
Turkey breast
Quail
Pheasant
Whole eggs
White fish (halibut, white tuna, cod etc)
Wild salmon
Protein supplements (grass fed whey isolates and concentrates, high quality vegan protein sources)
CA R B F OODS
You will be consuming primarily fibre based carbs. If you are a physically active person then it is
recommended that you also have 1 portion of starch based carbohydrate each day. Choose from the
following variety of selections to suit your taste.
Fibre Carbs (vegetables)
Spinach
Onions
Mixed greens
Broccoli
Cabbage
S t a rch Ca rbs
Special Note: Starch carbs are the “wild card” in any diet. Some people metabolize these foods better than
others. In addition, individuals who are more active or have higher amounts of muscle mass can generally
consume more without adverse effects. If you find you are not losing weight fast enough, simply limit your
intake of these foods to one meal per week. You can increase intake as your weight loss (and metabolism)
increases over time.
Whole organic steel cut oats
Quinoa
Barley
Buckwheat
Brown rice
Rye
Potatoes (sweet)
Legumes
Garbanzo beans
Lentils
Dried beans
Peas
B EVERAG ES
Filtered and distilled lemon water. Simply squeeze the juice of ½ lemon into your water and consume
approximately ½ your bodyweight in ounces daily. Lemon water provides powerful antioxidants and
decreases inflammation.
Green tea
Black tea
Herbal tea
Organic coffee (Limit to 2 cups daily and never past 1 pm)
F RU ITS
Strawberries
Blueberries
Acai berries
R AW NU T S & S E E D S
Almonds
Walnuts
Hazelnuts
Chia seeds
Cashews
Macadamia
Flax seeds
Brazil nuts
Sunflower seeds
DA I RY A LTE R NATIVE S
As discussed, the acid-forming nature of milk, along with the other toxins present can cause significant
inflammation in the body. Instead of cow’s milk choose unsweetened and carrageenan free;
Hemp milk
Almond milk
Rice milk
PLAY VIDEO
PLAY VIDEO
PLAY VIDEO
PLAY VIDEO
NOTE: The program Dr Heinrick gave Dan did not include resistance training. However, weight training is recommended although limit to 3
sessions weekly performed on alternate days. This will speed up fat loss but may reduce total body weight reduction due to increased lean muscle
mass. The increase in lean muscle is a desirable effect as lean muscle mass will increase metabolism.
A Pr i ma r y M editation Tec h n iq u e
Begin by sitting in a quiet place free from distractions. Adopt a comfortable but erect position. If you prefer,
you can sit cross-legged on the floor or on a chair with your feet flat on the ground.
The next step is to use the power of sustained focus of concentration to let go of any tension in your body.
With a focus on the breath, concentrate on the cool sensation of inhaling through the nose and the warm,
moist sensation of exhaling through the mouth.
Allow your breathing to find its own rhythm. It may be useful to employ a word or phrase as a meditative
focus. Silently repeat this word or phrase with each inhalation and exhalation.
As you proceed, draw your attention to different areas of your body beginning with the lower extremities
and moving upward. Search those areas for any tension and discomfort. With each inhalation gather any
tension found into the breath and release the tension when you exhale.
During your meditation your mind may wander. This is not uncommon and will improve with each time
you meditate. If your mind does wander, simply bring your thoughts back to the breath.
Th ree Ty p es of S tretc h es
1. Magnesium
Magnesium calms the nervous system with the added bonus of reducing inflammation. Magnesium
calms the sympathetic nervous activity helping your body to relax. Magnesium can be found in
many foods such as dark leafy greens, nuts and seeds, fish, legumes, chocolate and rice. However,
many people are deficient so supplementing with high-quality magnesium, from about 150 mg/
day to 500 mg/day, can help you get optimal sleep. The best magnesium supplements contain
magnesium citrate, glycinate, taurate, aspartate, malate, succinate or fumarate. Other forms may
not be absorbed as well by the body.
2. Vitamin D3
Maintaining optimal D3 levels year round is important for proper insulin management and better
sleep. For best sleep results, research has found that people need a vitamin D3 blood level
between 60 and 80 ng/ml. Vitamin D3 also influences many other hormonal processes in the body
including metabolism, digestion and cardiovascular health, all of which can impact your sleep.
Recommended dose is 1,000 I.U’s per 25 pounds of bodyweight (to a max of 10,000 I.U’s per day).
Take in the morning as evening use may disrupt melatonin production and sleep.
3. B Vitamins
B vitamin deficiencies have been linked to sleep problems as B6 and B12 are important for
calming the nervous system and mind. B vitamins also help with detoxification and lowering
inflammation- two processes that are important for cognitive functioning and losing trouble spot
fat. Recommended dose is 100 mg twice daily.
4. Valerian Root
Valarain root activates GABA and calms the brain for a sedative like effect. The recommended dose
of valerian extract is 400 - 900 mg taken 30 min before bedtime. For anxiety, the recommended
dosage of valerian extract is 220 mg of extract three times daily. The daily dosage of valerian extract
should not exceed 1800 mg, and it is not meant for long-term use.