Morning Routine That MELTS Belly Fat in 10 DAYS (science backed)

Welcome to the Dr. Ashley Show. I'm Dr. Ashley and today we are going to talk about a 10 day morning routine that will help to jumpstart your fat metabolism. We want to get your body burning fat efficiently. So if you find that you wake up fatigued, you are bloated and you are just frustrated because the scale is not moving no matter what you do, then this 10 day morning routine is just for you. It is simple, it is science backed and it resets your metabolism naturally. We are stacking these small strategic changes each morning so that your body can get back into this fat burning mode even before you eat breakfast.

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Now back to the episode.

By the way, I'm Dr. Ashley. If this is the first time you've catched one of my videos or one of my episodes, I am the owner and founder of PhD Weight Loss where we have helped over 11,600 people drop more than 476,000 pounds collectively all over the nation. And and my goal with this channel is to give you the information you need to create positive changes in your own life. My goal is that if you have any weight to drop, you can drop it and keep it off for the long term. So let's dive in with this 10 day morning routine. Now you don't have to do all of these things every day. I'm going to give you one tactic that you can play around with each day and then at the end you can select the few that seem to really impact your body. And every body is different. So I want you to play around with this. Day one, you could play around staying hydrated and getting sunlight first thing in the morning. I've talked a lot about this, but your body when you wake up is dehydrated just from not drinking throughout the night. So the first thing that you want to do before you even go for your morning cup of coffee, the first thing that touches your tongue should be water. That's right, water. Ideally filtered water. I would prefer that you don't drink from plastic bottles if you can avoid it. Maybe if you're traveling, you've got to better than nothing. If you can, when you're traveling by water in glass bottles, you'll be better off. Actually, I've got my favorite water here. I have no affiliation, but it's the Mountain Valley spring water. It is so great and it's my favorite because it's in glass bottle. But anyway, get that filtered water in. And in order to hydrate your body, you need some minerals, especially salt in that water. So take a pinch of sea salt. I like the brands, Redmond Real salt. I like Baja Gold. I also like Celtic sea salt. But get your favorite salt and drop a pinch in there. You could also do a squeeze of lemon. I have another video that I did that talks all about the benefits of lemon water. So if you want to learn more, definitely check out that video. We will link it here, here in the description on YouTube to check out that video if you want to learn more. Another thing you could put in your water are just a combo of electrolytes. And I actually created an electrolyte mix just for people who are going through a fat loss journey because of this reason, because we dehydrate really quickly when we are losing weight. So you could check that out again. If you're interested in that, go to doctorashleywellness.com or if you're watching this on YouTube, go into the description and click the link. There will be be a special discount code for you. All right, so that's the water part, that's the hydration and then sunlight. When you get sunlight first thing in the morning, it resets your circadian rhythm. Your circadian rhythm helps to balance out your wake and sleep cycles. So you will actually fall asleep much more easier if you get first sunlight in the morning. So by getting the first sun in the morning, it will help you fall asleep much easier that night. There's something about the UV rays in the morning that sets your brain on this more consistent cycle. Now an added bonus is if you can get outside and see the sunlight and step on the ground with bare feet and then stand upside down on your head. No, I'm just kidding. I know it sounds like a lot, but if you can get your water in with some electrolytes, go outside, look at the sun, no sunglasses, not through a window like it's you and the sun together here. And if you can, can be barefoot on the ground, ground yourself some added wins there. All right, day two. I want you to focus on your mood. And you're going to do that by focusing your attitude on gratitude. We know that where our focus goes, our energy flows. We know that if we focus on what's right, then more of what's right is going to come into our life. I always tell our clients at PhD weight loss, what's wr is always available, but so is what's right. You know, it's so easy for us to focus on what's not going well in our lives. You know, it's just what the human brain does. But instead, if we can flip that and we can focus on all of the areas in our life that's going right, we will attract more of that. So my challenge for you is before you check your phone, before you start scrolling or looking at emails or getting on Slack or Instagram or Facebook, whatever that cortisol push might be for you, I want you to focus and take three minutes to feel gratitude, like genuine gratitude. For it could be something as simple as being able to get out of bed in the morning, having warm water for your shower, tasting the delicious taste of coffee in the morning, something very, very simple. But I want you to pick three things and focus genuine gratitude on those items. When you focus on gratitude, you actually flood your body with these feel good neurotransmitters like dopamine, serotonin, oxytocin. These help to calm cortisol and that actually helps to shrink the deep belly fat. Two really great wins first thing in the morning. So as simple as it might sound, when you practice gratitude in the morning, you are not just rewiring the brain, you're actually rewiring your metabolic system as well. The challenge for day three is to combine getting sunlight and getting movement in before any type of screens. So before again, you start getting on your phone, checking your text before you watch tv, whatever your screen time might be in the morning, I would love to challenge you to get outside if you can and see the sun while moving your body. So that could be a five to ten minute walk. Now, if you live somewhere up north where it is cold and it's still dark in the morning, getting outside when the sun has just started to appear is going to be your very best bet. If it is cloudy and it's rainy, you are still getting those good UV rays. So it's still worth going outside if the weather is terrible. Then that's okay. You can use an umbrella and wear a jacket, or if it's just not suitable, moving inside, getting on a stationary bike, just doing some basic stretching and moving your body is also good. So do what you can here. Remember that when you get outside, it helps to signal the body that it's daytime, which is going to boost your energy levels, your mood and your digestion all day long. Day four, you'll probably like this one is to create a metabolic coffee stack. I know we all enjoy coffee, but you can actually hack your coffee so that it works for your metabolism even more so after you get up and maybe following getting outside, seeing the sun, stretching, moving your body a little bit, you can enjoy some high quality coffee. My favorite brand because it's tested to not have pesticides or mold in it is called Danger Coffee. It is not inexpensive, but if you can go for it, it is probably worth it. And in this cup of coffee, to make it really metabolically enhancing, you could add some grass fed butter to it, maybe a half tablespoon up to a full tablespoon. Depending upon what your body can tolerate, you can add some MCT oil. Mct? MCT stands for medium chain triglycerides. And these triglycerides, these fats have a unique chain structure where they're easily metabolized and digested by the gut. So if you have any kind of mal, digestion or digestion issues, MCT oil can be really helpful. Now a word of warning. Because it is digested so easily, it can cause GI distress. So do not start with a big amount. If you've never taken MCT oil before, then I would start with like a quarter of a teaspoon, maybe a half teaspoon, and then you could work up to a half tablespoon. So please start small. And then you could also add a pinch of salt or a dash of cinnamon. If your body is sensitive to saturated fats and you know this and you are being aware of your saturated fat intake, you could reduce the butter or eliminate the butter and put some avocado oil in there instead of. This way you're getting a bunch of healthy fats, you're getting a good calorie load, but you're not going to spike your blood sugar first thing in the morning. It just helps to balance blood sugar and helps to keep you full. Give it a try. Metabolic coffee stack is your challenge for day four. All right, so now you're at day five. You can play with a fasted cardio primer. So what you would do here is within an hour of waking up, you would do about 15 to 30 minutes of light movement. So this could be going for a walk again if you go outside and see the sun. Bonus here, you could also get on a stationary bike or a real bike. You could do some type of gentle cardio, but you want to stay fasted and have no food until afterward. This just taps into your stored fat. It pushes the body to burn fat for fuel and helps to support your metabolism. All right, day six is focusing on mineral reactivation and cold exposure. Now, cold exposure can be a helpful tool when it comes to immunity. When it comes to building grit and perseverance, the research doesn't show that it's a huge weight loss tool, but it can be helpful in building the skills required to sustain successful weight loss. So to do this, you could do a 30 to 60 second cold shower. If you do have a cold plunge, you could get in there and stay in that cold plunge for about three minutes or current research shows actually it can be as warm as now. This isn't very warm, but it feels warm compared to like 48 degrees. It makes a big difference. You can have your cold plunge up to 56 degrees and then stay in there for a total of 11 minutes over the course of a week. So getting 11 minutes of cold exposure throughout the course of the week can be a helpful optimization. Wellness tool. I promise you if you do this, you will feel so energized it will surprise you. You will not feel depleted. Now, if you are watching this on YouTube, please drop your comments below. Have you ever cold plunged or taken a cold shower and how does it make you feel? Okay, day seven is a mindset shift again. It is focusing on gratitude. And I bring this again because your mindset is so important. You know what you tell yourself and the words you speak to yourself are just as important as to how you fuel your body. If you are doing everything right when it comes to nutrition and you are still stuck in your weight loss goals, it's likely because it's coming from your mind. 80% of any change comes from the mind. There is the mental, emotional, the habit and behaviors that impact our ultimate actions. Now if you think, oh my gosh, this is me, like I'm doing everything right and the scale is not moving, then you need to check out PhD weight loss. This is exactly what we do. And one of the reasons why our program is so unique is because we focus on you. You as a whole person. You who have thoughts and reasons why you eat the way that you do. I want you to understand that if you have had a challenge around your weight and you feel like you have done everything right, it is possible to make a change. And it's going to involve changing your story and your mindset around yourself and your food and likely many other things. And it will blow your mind really on the differences that it will make in your body. Your body will follow. So if you are open to doing this type of work, then check out myphdweightloss.com if you are watching this on YouTube, go into the description and click the link and we will guide you. The first step is to call us and we will schedule you with a one on one consultation. It's a fat loss strategy session with one of our nutritionists so we can figure out what's going on in your body and create a customized meal plan guiding you on exactly what, when and how much to eat. Along with weekly one on one high touch sessions talking about the habits, the behaviors, the mental and emotional aspects associated with change. It is so exciting, so liberating. I hope that you will check that out if this is one of your struggles. Now getting back to this gratitude practice. What's really important is that you write down what your ultimate goals are, what you are grateful for in the present tense. This is the key to manifesting, to making your dreams become a reality. So for example, I'm so grateful now that I feel strong, that I am healthy, that I am confident in my body. I am so grateful that I have successfully dropped 50 pounds and can fit in the clothes that allow me to feel confident in my body. Now, the key to making things happen is to feel the feelings as if this is already a reality. What I've learned is that the language of the universe is feelings, not just words. So if you say these words but you don't feel the feeling of gratitude, you don't feel the feeling of strength, of wholeness, of freedom, then these affirmations and this work is not likely to lead to, to the changes you'd like to see. So I really encourage you on this day seven challenge is to write down what your goals are in the present tense and then when you're repeating them to yourself, to feel the feelings as if it's already a reality. What does it feel like? Right? If you want to take it another level, close your eyes, feel the feelings. What does it look like? What are you wearing? Who are you with? What does it smell like? Like get into all of these senses and I promise you that this will become A reality, especially if you do this and work with PhD weight loss at the same time. All right, day eight. Day eight is a little bit easier. Day eight is going to be your protein priority breakfast. You are going to prioritize protein for your first meal of the day. Now, I don't care when you eat your first meal of the day. Now, if you are a PhD weight loss client, we will tell you exactly when to eat your first meal. And I do care that you follow meal plan that your coach has provided to you. However, if you are not and you're doing this on your own, I will say for this practice, eat your first meal, whatever time that's going to be. But I want you to break your quote unquote fast. That's kind of what breakfast means, breaking your fast with about 30 grams of clean protein. Now, the amount of protein that you consume depends on all different things. Your body size, where you are in your weight loss journey. Again, if you're a PhD weight loss client, follow exactly what your coach says because it's customized to what your body needs. But if not, I'd say 30 grams of protein. If you are a guy, maybe 40 to 50 grams of clean protein. And by clean protein, I mean eggs or plain Greek yogurt or a protein shake, preferably a whey protein or chicken or beef or fish or leftovers from the night before. If it includes these foods I just mentioned, take that protein and pair it with a healthy fat and some low glycemic carbohydrates. Low glycemic carbohydrates are those that have more fiber and less sugar in them. So avocado or spinach or some kind of greens if your body tolerates those. Or berries if you're going to incorporate fruit. This just helps to stabilize your blood glucose levels, your insulin levels. It keeps your metabolism humming all day long. So again, I want to hear from you. Drop in the comments below if you're watching this on YouTube when you do this day eight challenge and let me know the difference you feel. Day nine is a gut reset hydration challenge. So what you could do Here is Add 1 tablespoon of Apple cider vinegar to your water. Or you can do lemon juice for this one. Though I'd love for you to try the apple cider vinegar. It helps to support stomach acid digestion, helps to stabilize your blood sugar levels, and then follow it with a short walk to stimulate your gut brain axis and reduce bloat. All right, and day 10 is where you bring it all together, whatever your favorite day's practice was maybe you have three of them. I want you to stack them together. It could be your electrolyte water or your water where you put a pinch of sea salt. Getting outside and seeing the sun moving your body, your gratitude practice, which I promise you it might not be the one that you love, but it is the one that I find is the most important. So I'd love if you don't skip that and potentially that fun coffee drink. So take your favorite ones and just have full confidence that they are going to help support your blood sugar, your mind and your metabolism to support ultimate fat burning potential. Okay guys, I hope that this video has been helpful. I would love to see in the comments below here. If you are on YouTube, what practices made the most impact for you and how you're going to implement them into your morning routine. When you comment and share, it's going to 1 hold you accountable and 2 help another person. So please drop your comments, your thoughts, what you're going to do, your plan of action below. If you are listening to this on a podcast platform, please leave a review. They matter. I read them. They help us impact more people in a positive way. All right, remember, you've got to step up to make the change. Lead with your heart, train your mind and do not negotiate with your body. I'll see you next time.