Tag: movement

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Reduce PCOS Belly Fat and Improve Hormone Health

Hello Everyone,

Quick Answer: Reduce PCOS belly fat by focusing on an anti-inflammatory lifestyle rather than quick-fix diets. Eating nutrient-rich whole foods, improving insulin sensitivity, supporting gut health, exercising regularly, getting quality sleep, and managing stress can help reduce abdominal fat and improve hormone balance over time.

It can be so challenging to flatten your tummy when you’re dealing with hormonal and inflammatory conditions like Polycystic Ovary Syndrome (PCOS). I know this firsthand, and I hear it from so many of you too.

In this article, I’m going to explain why it’s genuinely hard to lose belly fat when you have PCOS, and share the tips that have actually helped me and so many of our members reduce PCOS belly fat for good.

What Is PCOS?

What Is PCOS

Many women have polycystic ovaries without having PCOS, but every woman with PCOS has polycystic ovaries. Let me explain… Each month, in the first half of the menstrual cycle, the ovaries develop follicles that contain eggs. One of these eggs will be released at ovulation, and the remaining follicles will degenerate.

However, some women carry undeveloped follicles on the ovaries that look like bunches of grapes; these are polycystic ovaries. It is possible to have polycystic ovaries and not experience any symptoms, but with PCOS, these cysts lead to hormonal imbalances and symptoms such as:

  • Irregular periods or no periods: Hormonal imbalances can disrupt ovulation, leading to infrequent, irregular, or completely absent menstrual cycles.
  • Fertility problems: Because ovulation may occur less often or not at all, PCOS can make it more difficult to conceive naturally.
  • Problems with blood sugar balance and insulin resistance: Many women with PCOS develop insulin resistance, which can increase blood sugar levels and raise the risk of type 2 diabetes.
  • Weight gain, especially around the abdomen: PCOS commonly causes fat to accumulate around the waist, making PCOS belly fat particularly difficult to lose.
  • Acne and oily skin: Higher androgen levels can increase oil production, leading to persistent acne and frequent breakouts.
  • Headaches: Hormonal fluctuations associated with PCOS may contribute to recurring headaches or migraines.
  • Excessive hair growth (hirsutism): Increased androgen levels can cause thicker, darker hair growth on the face, chest, back, abdomen, and other areas.
  • Thinning hair on the scalp: Hair may become thinner over time or follow a pattern similar to male-pattern hair loss due to hormonal changes.

Tests may reveal elevated levels of luteinizing hormone and testosterone and low progesterone. There may also be problems with estrogen metabolism.

If not treated, PCOS can increase the risk of other conditions like obesity, Metabolic Syndrome, insulin resistance, Type 2 diabetes, depression, infertility, and an accumulation of fatty tissue, particularly around the tummy area.

Why So Many of You Ask Me How to Lose Belly Fat With PCOS

I get messages almost every week asking me how to lose PCOS belly fat, and honestly, it’s one of the questions I get asked the most. So many of you are searching for how to get rid of PCOS belly, how to lose stomach fat with PCOS, or simply how to reduce PCOS belly fat once and for all, and I want you to know you’re not alone in that struggle.

PCOS belly and PCOS stomach fat behave differently than regular stubborn fat because they’re tied so closely to insulin resistance and inflammation, not just calories in versus calories out. That’s exactly why generic “eat less, move more” advice rarely works for us, and why I built my whole approach around gut health, movement, sleep, and stress instead.

How to Deal With Reducing PCOS Belly Fat

How to Deal With Reducing PCOS Belly Fat

PCOS belly fat accumulates as a result of insulin resistance and hormonal imbalance. It can be hard to shift, but it’s worth tackling, because this is the sort of fat that produces inflammatory chemicals which can make your PCOS symptoms even worse.

I recommend you follow a 6-step approach if you want to reduce PCOS belly fat:

Support Your Gut Microbiome

Your gut microbiome has a powerful influence on hormone balance, insulin sensitivity, digestion, and inflammation, all of which play an important role in PCOS. When your gut bacteria are healthy and diverse, they help regulate your immune system, improve nutrient absorption, and support a healthier metabolism.

Feed your gut with a wide variety of fiber-rich vegetables, fruits, legumes, nuts, seeds, and fermented foods to nourish beneficial bacteria. Reducing ultra-processed foods and eating more whole foods can also help create a healthier gut environment, making it easier to manage inflammation and support long-term hormonal health.

Do the Right Kind of Exercise and Movement

Regular movement is one of the most effective ways to improve insulin sensitivity and support healthy hormone function. The goal isn’t to exercise harder; it’s to exercise smarter. Choosing the right type of movement can help reduce inflammation, improve metabolism, and make it easier to manage PCOS belly fat.

Aim for a balanced routine that includes walking, strength training, stretching, yoga, or other low-impact activities you genuinely enjoy. Consistency is far more important than intensity, and finding a routine you can maintain long-term will provide the greatest benefits for your health and well-being.

Get Good Quality Sleep

Get Good Quality Sleep

Sleep significantly affects your hormonal health and shouldn’t be underestimated. Do you sleep easily for 7-9 hours every night? If not, this is a key area to focus on if you want to be free from PCOS belly fat.

Lack of sleep affects your appetite and satiety hormones. When they are out of rhythm, you are likely to crave sugary foods and simple carbohydrates, things like sodas, pastries, candy, and other junk foods. Eating these sorts of foods when you have PCOS-related insulin resistance leads to more belly fat and more inflammation. I explore this further in What Happens If You Don’t Sleep Enough?

For insomniacs, shift workers, and people who have had a lifetime of waking up in the middle of the night, we have Expert Advice for Unusual Eating Times and Insomnia as part of the EBS membership. It’s a game-changer!

Reduce Stress

Reduce Stress

Stress plays a massive role in hormonal imbalance and inflammation. Stress hormones alter the balance of your gut bacteria, increase belly fat (high levels of cortisol lead to more fat storage around the belly area), and affect mental well-being. Chronic stress can lead to feelings of anxiety and depression, which can make it harder to cope with PCOS.

Encourage Good Bacteria to Grow in Your Tummy

Encourage Good Bacteria to Grow in Your Tummy

Many studies show increased levels of harmful bacteria and differences in the composition of the gut microbiome in women with PCOS. These shifts in microbial balance can be related to hormone metabolism and inflammation. The wrong types of bacteria can promote inflammation and “recycle” estrogen, leading to further estrogen imbalance.

You can support the healthy balance and diversity of your gut microbiome by eating gut-healthy food like this wonderful Flax and Chia Light Banana Bread or Slow-cooker Indian Vegetable Curry.

The Eat Burn Sleep food lists and meal plans are designed to encourage the growth of beneficial gut bacteria, which in turn help with hormone metabolism and lowering inflammation. We have hundreds of recipes on the platform, all designed with your gut bugs in mind!

Move Every Day in The Right Way

Move Every Day in The Right Way

Core strength exercises that improve your abdominal tone are great for dealing with PCOS and belly fat. They really work! You can read more about these sorts of exercises in Best Exercises to Lose Belly Fat Quickly.

Daily movement and exercise are important when you have PCOS, but it’s important to steer clear of workout plans that are too demanding and stressful. I see people doing intense workouts and not eating properly before or afterward, and this is a surefire way to worsen PCOS symptoms.

Workouts that are too intense increase your stress hormones and inflammation. They have the opposite effect of what you are trying to achieve, and that’s often why how to lose belly fat pcos searches lead people to more punishing workouts instead of gentler, more effective ones.

The EBS membership includes access to our library of hundreds of movement videos that build muscle strength and help lower inflammation. I do these exercises myself daily, and I guarantee you will see the difference in your health.

Each routine takes half an hour or less; combine them with the food plan, and you will see amazing changes, just like EBS Member Leila:

“I am on my 4th week of the Six-Week Reset, and I have PCOS.

Already I’ve seen amazing results and am feeling much better and lighter in my body (and mind)!

Really impressed with the quality of your work and what you’ve put into this amazing platform.”

So, please don’t despair if you have PCOS and a larger tummy than you would like, because you can change it. You are not stuck with it for life.

We have many EBS members who have turned their PCOS around by following the EBS lifestyle. This is what Remi says about the program:

“After 3 years of sticking (mostly) to your food guide, I have healed my PCOS!

I just went in for hormone testing, and everything was completely normal for the first time in my life.”

We even have leading Endocrinologists who have benefited from the program, like Dr Mehreen Kahn:

“The lifestyle has helped me so much. I have PCOS and IBS/reflux. An added benefit for me is that my cystic acne from PCOS just vanished. My 13-year-old acne is clearing up.

The bloat is gone, no more popping TUMS, and Gas-X and Omeprazole all the time. My tummy is flat for the first time since babies! I feel better at 40 (my birthday is tomorrow) than at 30. My hair is shinier, my nails are breaking less.”

So, are you ready to reduce PCOS belly fat for good? Check out our membership options now.

You might also enjoy:

Yours, in health,

Yalda x

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

FAQs

Q1. Why is PCOS belly fat so difficult to lose?

PCOS belly fat is often linked to insulin resistance, hormonal imbalances, and chronic inflammation. These factors can make it easier to gain weight around the abdomen and more challenging to lose it.

Q2. What is the best diet to reduce PCOS belly fat?

A balanced, anti-inflammatory diet rich in vegetables, fruits, lean protein, healthy fats, legumes, whole grains, and fiber can help support hormone balance, improve insulin sensitivity, and promote healthy weight management.

Q3. Can exercise help reduce PCOS belly fat?

Yes. Regular exercise, including walking, strength training, and other low-impact activities, can improve insulin sensitivity, reduce inflammation, support metabolism, and help reduce abdominal fat when combined with healthy eating and lifestyle habits.

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How To Prevent Alzheimer’s Disease

Hello Everyone!

I’m sure it must be frightening to hear you have the genetic markers for Alzheimer’s disease. However, please be assured that this doesn’t automatically mean that you will develop the condition.

Why? Because you have the power to prevent Alzheimer’s disease.

It’s a bold statement, I know, but as with any inflammatory condition (which Alzheimer’s Disease is), you can use diet and lifestyle to minimize your risk of developing it.

In this article, I will tell you some facts about Alzheimer’s disease and explain how you can optimize your brain health and protect against cognitive decline.

Please share this post with anyone you know who is fearful of developing Alzheimer’s and anyone who cares for someone who has early signs of it. It might make a world of difference to their lives.

Alzheimer’s and Inflammation: The Facts

Let’s establish some of the facts about Alzheimer’s disease:

  • Alzheimer’s disease is the most common type of dementia. There are an estimated 5.8 million people in the U.S. with Alzheimer’s disease and related dementias. Around 200,000 of these are under the age of 65.
  • Women are nearly twice as likely to be affected by Alzheimer’s than men.
  • The inflammation and cellular damage that leads to Alzheimer’s begins years before any symptoms appear.
  • There are many underlying causes of Alzheimer’s, which is why the search for a single drug cure will never work.

Alzheimer’s is characterized by the appearance of amyloid plaques and knots of tau protein in brain tissue. However, this type of damage occurs in healthy brains as they age and doesn’t explain why some people develop Alzheimer’s and others don’t.

Scientists then discovered that chronic inflammation in the brain drives the progression of Alzheimer’s. It seems to be this combination of chronic inflammation alongside amyloid plaques and tau protein fibers that leads to Alzheimer’s.

A close up of a bowl of chips being eaten by a lady but only her torso is seen.

Lifestyles Drive Alzheimer’s Risk

Alzheimer’s and other forms of dementia are more prevalent now than 100 years ago. This is because our diets and lifestyles are radically different:

  • We are exposed to more environmental toxins and chemicals in food. These toxins alter the gut microbiome and drive inflammation.
  • We do less exercise and movement.
  • We have less good quality sleep.
  • We eat junk foods that lack essential vitamins and minerals.

All these factors combine to create a state of chronic inflammation that damages brain tissue, leading to dementia and Alzheimer’s.

 

Alzheimer’s Disease and Gut Health

To understand the origins of Alzheimer’s we need to look at gut health. Gut bacteria have a direct effect on brain health and inflammation. What we eat affects the balance of good and bad gut bacteria and can increase our risk of inflammation in the brain.

If we choose ultra-processed foods filled with refined sugar, processed fats, and chemical additives, we are choosing to damage the gut, promote inflammation, and increase our risk of developing dementia.

If we opt for anti-inflammatory foods that provide brain-healthy nutrients, then we are choosing to nourish our gut bacteria, minimize inflammation, and protect our brains against Alzheimer’s.

Sleep and Neuroinflammation

How well we sleep influences our risk of developing neuroinflammation. Good quality sleep is vital for brain cell “housekeeping” and clearing away amyloid plaques in the brain. If you regularly get less than 7-9 hours’ sleep a night you are depriving your brain of the time it needs to do this repair work.

The Eat Burn Sleep lifestyle supports and promotes healthy sleep and we have specific advice for Insomnia. You might also like to read: What Happens If You Don’t Sleep Enough?

 

Movement Affects Our Brains

Exercise and movement stimulate blood flow and oxygen circulation to the brain. Brain cells get more nutrients and metabolic waste can be cleared away.

Our program includes a whole series of exercise and movement videos designed to improve your strength without increasing inflammation. Many regular forms of exercise are too strenuous. They spike your cortisol levels which then causes more inflammation.

Stress Response and Inflammation

Stress is a massive factor in chronic inflammation and dementia. We each have the power to reduce the effects of stress and improve our resilience. Regular relaxation is crucial for cognitive wellbeing and we have a library of guided meditations for you to enjoy.

 

How Long Does Protection Against Alzheimer’s Take?

In a matter of weeks, you can dramatically change your genetic expression and reduce your risk of Alzheimer’s disease. If you are as consistent as possible (I advise an 80/20 on this lifestyle), you give yourself the best protection possible.

Start the Six-Week Reset, and then follow Daily Goals and the monthly planner in the Reboot & Revive section to make your meals, meditations, exercises, and snacks for each day as easy as possible. Remember that the recipes are family-and-friends-friendly!

 

senior woman with family on sofa in living room f

 

Reverse Early Onset Dementia

If you have signs of Mild Cognitive Impairment (MCI) or early onset dementia, you can slow the progression and dramatically change the outcome with the Eat Burn Sleep lifestyle. Give yourself proper rest, daily movement, interesting activities to stimulate your brain, and an anti-inflammatory diet, and you will give your brain the best chance to fight dementia.

My final advice is to start protecting yourself as soon as possible. Don’t live with that fear anymore. You can protect yourself against developing inflammatory conditions like Alzheimer’s disease and look and feel years younger by doing so!

For members seeking more personalized support, the platform also offers dedicated Alzheimer’s advice as part of the Premium Membership. This includes in-depth guidance, research-backed strategies, and practical tools to help reduce risk factors and support long-term brain health.

You might also like:

How Does Sleep Help With Inflammation?

Brain Food for Studying and Focus

Signs of Inflammation That May Surprise You

With love and excellent health, as always!

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

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Why Fascia Stretching Is Essential for Your Health

Fascia stretching - woman on a foam roller stretching

Fascia Stretching: Why It’s the Move You’re Probably Skipping

Hi everyone,

Are you caring for your fascia? Looking after it is genuinely vital if you want to stay fit and pain-free, and in my experience, stretching fascia regularly is one of the most overlooked pieces of a healthy movement routine. If you’re not familiar with fascia, let alone why fascia stretching matters, this one’s for you.

What Is Fascia, and What Is Fascia Stretching?

What Is Fascia, and What Is Fascia Stretching

Fascia is this incredible, dense, clear, three-dimensional structure that wraps around your joints, ligaments, muscles, tendons, and internal organs. It’s made of collagen and elastin, and it carries more nerve endings than any other tissue in your body.

Every part of you has layers of interlacing fascia holding everything in place. Think of it as an internal bodysuit holding you together. Without it, you’d genuinely collapse.

On a basic level, fascia is a support structure that allows smooth movement between your muscles, skeleton, and internal organs. It’s also responsible for proprioception, your body’s sixth sense of coordination, action, and self-movement.

On a deeper level, I think of fascia as the tissue that transmits thought and feeling through millions of nerve pathways. It carries consciousness throughout your body. If you think it, you’ll feel it in your fascia.

Fascia stretching, then, is simply the practice of deliberately releasing and lengthening this tissue through movement, so it can keep doing its job properly. When fascia gets tight from immobility, stress, inflammation, or poor nutrition, that’s when pain and tension creep in.

What Causes Fascia Pain?

What Causes Fascia Pain

Fascia pain can be caused by a surprising number of things:

  • Inflammatory conditions: Chronic inflammation can make fascia stiff, irritated, and less flexible over time.
  • Inflammatory foods: A diet high in processed and sugary foods may increase inflammation and affect fascial health.
  • Poor nutrition: Not getting enough essential nutrients can weaken connective tissues and slow repair.
  • Digestive problems: Poor gut health may contribute to inflammation that impacts fascia throughout the body.
  • Autoimmune conditions: Autoimmune disorders can trigger ongoing inflammation that affects connective tissues, including fascia.
  • High blood sugar levels: Consistently high blood sugar can reduce the elasticity of the fascia by damaging collagen fibers.
  • Repetitive movements that strain one part of your body: Repeating the same motions can create tightness and overuse in specific fascial areas.
  • The wrong types of exercise: Poor exercise techniques or excessive training can place unnecessary stress on fascia.
  • Surgery: Surgical procedures can lead to scar tissue that limits normal fascial movement.
  • Injuries, including old ones that never healed correctly: Previous injuries can leave lasting restrictions in the fascial network.
  • Working or living in cold environments: Cold temperatures may cause fascia and surrounding muscles to feel tighter and less mobile.
  • Sedentary lifestyles: Long periods of sitting reduce movement, causing fascia to become stiff and less functional.
  • Physical, mental, and emotional stress: Stress can increase muscle tension, which may also tighten the fascia.
  • Not breathing correctly: Shallow breathing limits natural movement through the chest and core, affecting fascial mobility.
  • Infections: Some infections can trigger inflammation that temporarily impacts connective tissues.
  • Poor posture: Slouching or poor body alignment places uneven stress on fascia over time.
  • Physical misalignments and imbalances: Uneven movement patterns can overload certain fascial areas and reduce overall mobility.

Because fascia stretches and contracts in unexpected ways, it’s easy to mistake fascia pain for something else entirely. Hip pain may actually come from fascia tension in your hamstrings. A painful shoulder might really be down to tight fascia in your neck. This is exactly why regular, consistent fascia stretching matters so much for your overall health and well-being.

Symptoms of Tight Fascia

Symptoms of Tight Fascia

Symptoms of tight fascia include: 

  • A tender knot: Tight fascia can create small, sensitive knots that feel sore when pressed.
  • Deep, aching pain: Fascial tightness often causes a dull, persistent ache in the affected area.
  • Tender muscles: Muscles surrounded by tight fascia may become painful and sensitive to touch.
  • Muscle weakness: Restricted fascia can limit muscle function and reduce strength.
  • Circulatory issues: Tight fascia may interfere with healthy blood flow to nearby tissues.
  • Swelling: Poor fluid movement caused by fascial restrictions can contribute to localized swelling.
  • Reduced mobility: Stiff fascia limits joint movement and makes stretching more difficult.
  • Compression: Tight connective tissue can place pressure on nearby nerves and muscles, causing discomfort.
  • Headaches: Fascial tension in the neck, shoulders, or scalp may contribute to tension headaches.
  • Poor sleep quality: Pain and body stiffness can make it harder to fall asleep or stay asleep.
  • Fatigue: Constant muscle tension may leave you feeling physically drained throughout the day.
  • Depression: Ongoing pain and reduced mobility can negatively affect mood and emotional well-being.

Why Fascia Stretching Matters

Why Fascia Stretching Matters

Healthy fascia depends on regular movement, stretching, and good hydration. If you’re inactive, you don’t stretch enough, or you’re not drinking enough water, your fascia will become dry, tight, and painful.

Not every stretch is a fascia stretch, even though any classic stretch can be adapted into one. An effective fascia stretch involves the right dynamic movement paired with correct breathing. It should feel good, not painful. Not too tight, not too loose, held for the right amount of time, and you should genuinely feel that point of sensation as you move.

There’s an art to this kind of movement, which I teach on the Eat Burn Sleep platform. Fascia loves multi-directional movement, so I’ve built a whole range of videos to guide you through it properly.

How to Keep Your Fascia Healthy

How to Keep Your Fascia Healthy 

Stretching your fascia correctly reduces inflammation, strengthens muscles, and improves body composition. It supports digestion, your immune system, and your mental wellness. These movements genuinely improve your day-to-day life and help you work, rest, and play without pain holding you back.

To keep your fascia in good health:

  • Live an anti-inflammatory lifestyle. This is exactly what Eat Burn Sleep is built around: gut health, optimum nutrition, daily movement, and restorative sleep.
  • Be active and move regularly. Your body needs motion to maintain healthy circulation and metabolism. If you have a sedentary job, know this: it takes less than 60 minutes to cause tight fascia in your hamstrings. Stretch and move for at least two minutes every hour. Set an alarm if you need the reminder. It really is that important.
  • Stretch regularly to reduce your risk of inflammation, circulatory issues, and joint pain.
  • Adjust your posture. Be mindful of how you’re sitting and standing. Slouching, or compensating for a sore body part, plays havoc with your fascia over time.

The Benefits of Fascia Stretching

The Benefits of Fascia Stretching

Consistent fascia stretching:

  • Reduces inflammation: Gentle fascia stretching may help lower tension and support the body’s natural recovery process.
  • Increases mobility: Keeping fascia flexible helps your body move more freely and comfortably.
  • Releases tension and relaxes the body: Stretching fascia eases tightness, promoting relaxation and reducing stiffness.
  • Helps you stay mobile as you age: Healthy fascia supports better movement and flexibility throughout the aging process.
  • Increases blood and lymph flow: Better circulation delivers nutrients to tissues and supports waste removal.
  • Supports immune health: Improved lymphatic circulation may help the immune system function more efficiently.
  • Allows a better range of flexibility and movement: Flexible fascia makes everyday movements smoother and less restricted.
  • Improves body alignment: Balanced fascia can help maintain better posture and overall body mechanics.
  • Reduces scar tissue: Regular movement and stretching may improve the flexibility of scar tissue over time.
  • Reduces your risk of injury when exercising: Healthy, mobile fascia helps your body handle physical activity more safely.

It’s genuinely important to stretch and release tension throughout the day, so it doesn’t quietly build up and turn into pain.

How to Stretch Fascia at Home: A Simple Exercise

If you want to know how to stretch the fascia and actually feel your fascia connection for yourself, try this:

Sit on a mat with your legs in front of you, spine elongated, and make sure you’re warm before you start.

Slowly roll your head down, leaning forward, guiding your head toward your knees. Can you feel the stretch?

How to Stretch Fascia at Home: A Simple Exercise

Now point and flex your toes. Notice how that changes the sensation. Only you will know exactly how your own fascia stretch feels, because we’re all unique, and our connective tissue is entirely personal to us.

You should feel the benefits of this kind of movement in your brain, too. It’s genuinely incredible.

So now you know what all the fuss around fascia stretching is really about. There are over 450 movement videos on the EBS platform, including 20+ dedicated stretching videos, all excellent for your fascia. Some are paired with full-body meditations, which are wonderfully nourishing for your mind, body, and soul.

Frequently Asked Questions

Can fascia be stretched? 

Yes. Fascia is a living, adaptable tissue, and with the right dynamic movement, breathing, and consistency, it genuinely responds and lengthens over time; it’s not fixed the way people often assume.

Does fascia stretching help with lymphatic drainage? 

Yes, fascia and your lymphatic system are closely connected. Tight fascia can restrict lymph flow, and gentle, consistent fascia stretching helps release that restriction, supporting better lymphatic movement and circulation throughout the body.

What is Fascial Stretch Therapy? 

Fascial Stretch Therapy (FST) is a structured, practitioner-assisted stretching method developed to target fascia specifically, rather than just the muscle. The principles behind its dynamic movement, correct breathing, and stretching to sensation rather than pain are the same ones I build into the fascia stretching videos on the EBS platform.

Can fascia stretching affect my sleep? 

Yes. Tight fascia is linked to poor sleep quality, likely through the tension and discomfort it creates in the body. Regular fascia stretching, especially alongside good hydration, tends to ease that tension and support deeper, more restorative sleep.

Real Results from Fascia Stretching 

Believe me, you will feel amazing following an anti-inflammatory lifestyle that includes regular fascia stretching. But don’t just take it from me. Here’s what EBS member Natasa has to say about the program:

I have lost almost 10kg since starting EBS. I’ve had knee surgery, and my knee pain has really reduced, and my post-op recovery is going very well. I am not taking anything for pain relief. Everywhere I go, I just talk about your platform. Thank you so much! I absolutely love this lifestyle.

You can check out hundreds more reviews on our Testimonials page.

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Best Exercise to Lose Belly Fat Quickly

Hi Everyone!

How can I flatten my tummy? I get asked this question a lot, and I’m pleased to say that my answer never fails!

Every week, I receive testimonials from members saying they cannot believe their weight loss and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.

Best Exercise to Lose Belly Fat and Flatten Your Tummy

What Exercise Should You Do Every Day to Lose Belly Fat?

How To Flatten Your Tummy Quickly

Best Exercise to Lose Belly Fat and Flatten Your Tummy

Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:

Subcutaneous fat is the fat lying just underneath your skin. It is usually harmless and helps regulate body temperature and protect your bones from injury.

Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This type of fat behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.

Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.

However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.

The key here is consistency. If you want to see positive results, you have to build healthy habits that last.

Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!

 

What Exercise Should You Do Every Day to Lose Belly Fat?

Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn’t as effective as any gentle movements in the movements section.

Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.

To reduce belly fat and focus on flattening your tummy, start the 6 Week Reset as soon as you can and do these exercises every day:

19-minute Stretch For Digestive Issues

19-minute Core Fire & Body Strength

22-minute Glutes & Core

25-minute Bloat & Digestion

31-minute Powerful Core & Glutes

34-minute Arms, Abs & Glutes

26-minute Yoga & Pilates

I recommend measuring yourself today and again next week to see the difference!

If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.

These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.

How To Flatten Your Tummy Quickly

Start the 6-Week Reset as soon as possible, like today. The 6-week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!

Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: 10 Reasons to Walk.

Even a 12-minute Morning Wake-up will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.

Sleep and Weight Loss

Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this.  Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.

Read more about it in this post: Weight Loss & the Link to Sleep.

You can age well and have a flat tummy. And it’s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don’t do anything extra!

But don’t just take my word for it. Check out our members’ reviews from people like Ingrid, Selima, and Julie…

“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.

My weight has always been between 9.7 and 10 stone and as a result, it’s now been 8st for the last few months.” Ingrid

“I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!

Thank you!!!” Selima

“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!” Julie

 

Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check out our membership options now.

Once you’ve joined, you can catch the Masterclass Lives on How to Stay Fit Beyond 35, Perimenopause & Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.

You might also enjoy:

Does Cortisol Cause Weight Gain?

How Much Does Inflammation Affect Weight Loss?

Is AG1 Supplement Good For You?

 

With love for your weight loss journey,

Yalda x

Yalda Alaoui

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

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Signs of Inflammation That May Surprise You

How to Tell If You Have Chronic Inflammation

Hello Everyone,

I am often asked about the signs of inflammation and how to tell if it’s a problem. But honestly, chronic inflammation will express itself differently for each of us! This is because we have a unique genetic makeup that influences our health.

However, there are some common signs of inflammation to look out for, some of which will surprise you.

 

What are the signs of chronic inflammation?

Digestive System

 

Cognitive function

 

Joints, muscles, and skin

  • Skin rashes
  • Acne
  • Joint pains
  • Back pain
  • Muscle aches
  • Swollen ankles and fingers
  • Puffy legs
  • Mouth sores
  • Dark circles around your eyes
  • Puffy eyes
  • Dry eyes
  • Melasma

 

General Health

 

This is not an exhaustive list, but I hope it gives you an idea of how many different ways chronic inflammation can appear in your body.

Should I Be Tested For Inflammation?

In some cases, your doctor or healthcare practitioner may run blood or stool tests to check for inflammatory markers. The most commonly tested marker in your blood is CRP – C-Reactive protein. Elevated levels of CRP indicate acute inflammation in your system.

However, CRP levels do not give the whole picture and you can still have chronic inflammation even if your levels are within the normal range.

What Causes Chronic Inflammation?

It’s easy to get attached to the name of a disease and what medicines you can take to deal with it rather than thinking about the underlying cause. So many people get rid of their health issues on the Eat Burn Sleep program because it deals with the underlying cause.

When we talk about chronic inflammation we are looking at two main underlying causes: diet and lifestyle.

Yes, genetics play a role too. But even if you carry a genetic predisposition for an inflammatory condition, it is your diet and lifestyle that switches on those genes.

 

Diet, Lifestyle, and Chronic Inflammation

Diet is a major underlying cause of chronic inflammation because of the number of Ultra Processed Foods and Drinks (UPFDs) available now. These foods and drinks are high in refined sugars, industrially processed oils, artificial sweeteners, additives, and emulsifiers. They lack fiber, vitamins, minerals, and antioxidants.

They aren’t real food; they are the products of a chemistry lab! And we as humans are not designed to thrive on such things.

Lifestyle is the other major underlying cause. We have become reliant on smartphones and screens that disrupt our sleep. Millions of people are dealing with high levels of stress. And we move our bodies far less than we need to.

A sedentary lifestyle is strongly linked with chronic inflammation and is known to increase your risk of developing serious conditions like cardiovascular disease and diabetes. The same goes for stress too. Ongoing stress disturbs gut health, immunity, brain function, and cellular repair, opening the door to weight gain and chronic inflammation.

 

Eat Burn Sleep – The Power of an Anti-Inflammatory Lifestyle

Living a low-inflammation lifestyle protects you from disease and helps you recover from illness and surgery more efficiently.

The Eat Burn Sleep approach is more than just an anti-inflammatory diet. It is a complete 360-degree platform of inflammation-reducing tools.

The program includes:

  • Food plans
  • Recipes
  • Guided meditations
  • Movement videos
  • Health masterclasses, and more.

 

It is a program that works. We have countless testimonials from EBS members who have had an inflammatory condition, followed the program, and then returned to see their doctor who is astounded at the results.

Take Natasa, who saw incredible results after only 3 weeks on the program:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that previously I couldn’t do because of my knee pain. Also, all your recipes are so tasty.

Thank you so much.”

I am passionate about helping people live healthier, happier lives, so you can imagine how it feels when testimonials like this come in!

How does the program work?

I always suggest that people start with the 6-week Reset. This is designed to optimize your gut microbiota and liver function. It takes just 42 days to feel incredible before you carry your anti-inflammatory lifestyle forward with all the tools that you need.

The program is all about moderation and enjoying life – not deprivation and restriction. It’s about damage limitation, not perfection! With the health education Eat Burn Sleep provides, people make better choices for themselves and their families – promoting healthier lives for all ages.

Want to find out more? Enjoy a sneak peek into the program and find out more about our membership options now.

You might also like:

How Does Sleep Help With Inflammation?

Heart Health: Do You Have a Heart-healthy Lifestyle?

Recovering From Cancer

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

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Best Hangover Tips: How to Recover Faster

Why Am I So Hungry When Hungover? Plus My Best Hangover Tips

Why Am I So Hungry When Hungover? Plus My Best Hangover Tips

Hi everyone! 

Do you enjoy socializing with a drink? So do I. I’m not a big drinker, and it doesn’t take much for me to feel rough after a night out, so if you’ve woken up wondering why I’m so hungry and hungover the day after drinking, I promise you’re not alone, and there’s a real reason behind it.

Let’s face it, none of us is perfect, and life wouldn’t be much fun without the occasional late night. My honest philosophy on drinking and socializing: the best hangover tips are simple: drink less, have more fun. Socializing genuinely benefits your mental health and your immune system, and for a lot of us, that goes hand in hand with a drink now and then, which is exactly why small amounts of alcohol are allowed as part of the Eat Burn Sleep lifestyle.

The tricky part is the next morning.  So let’s get straight into the question I get asked constantly, in every form: why am I so hungry after drinking the night before, why am I so hungry when I’m hungover, and why does a hangover make me so ravenous?

Why Am I So Hungry When Hungover?

Why Am I So Hungry When Hungover

You’re hungrier when hungover mainly because alcohol crashes your blood sugar, dehydrates you in a way your body mistakes for hunger, and wrecks your deep sleep, which throws off the hormones that control appetite. Whether you’d describe it as being so hungry, hungover, or just hungry the day after drinking, it’s the same underlying cause. The result is a strong, hard-to-ignore craving for starchy, salty, or sugary food.

Here’s what’s actually going on, one piece at a time:

  • Alcohol is essentially liquid sugar. A few drinks send sugar flooding into your bloodstream, spiking your blood sugar. A few hours later, it crashes, and you’re left craving starchy food to bring it back up.
  • Alcohol is dehydrating. Dehydration can trigger hunger signals because your body sometimes mistakes thirst for hunger.
  • Your sleep takes a hit. Alcohol disrupts deep, restorative sleep especially. You might drop off fast, but your normal sleep cycles get disrupted underneath the surface.
  • Poor sleep messes with your hunger hormones. Without proper deep sleep, you produce more ghrelin (your hunger hormone) and less leptin (your satiety hormone), a combination that makes you want to eat more than usual.
  • Your liver is working overtime. Detoxifying alcohol uses up a lot of energy and nutrients, so it makes sense that your body starts craving food to keep up with the demand.

If any of this sounds familiar, you might also want to read about how good, regular sleep helps you lose weight; the same hormones are at play here. Read this article on Weight Loss and the Link to Sleep.

How To Recover From a Hangover

How To Recover From a Hangover

First things first: don’t beat yourself up. You had a great night, and life is meant to be enjoyed. Overindulging happens to the best of us.

If you can start your recovery plan before you even go to sleep, you’re already ahead. When you get home, drink plenty of water and consider adding electrolyte minerals such as magnesium and potassium to help replace those lost through alcohol. We also share a simple homemade electrolyte mix in our Electrolytes recipe. Some nights I’ll take a dose of Alka-Seltzer too, just to head off acid indigestion, as alcohol and sugary drinks can be a common trigger for reflux.

(Please check with your doctor before taking any over-the-counter medicines.)

When you wake up the next morning, repeat the process, keep rehydrating, and don’t push yourself too hard too soon.

How To Recover From a Hangover

What to Eat the Morning After a Hangover

What to Eat the Morning After a Hangover

When I wake up hungover, I crave sugar hard, and the last thing I want is something virtuous like eggs and salmon. So I make my go-to Coconut and Fruit Protein Shake, which satisfies the sweet cravings while keeping my blood sugar stable, instead of sending it on another rollercoaster.

Other breakfast options I turn to:

  • Bananas: packed with magnesium, vitamin B6, and fiber.
  • Avocados: another great source of fiber, magnesium, and potassium, which help support energy levels and blood pressure.
  • Almonds: A handful of almonds gives you fiber, B vitamins, and antioxidant vitamin E.
  • Eggs (if you can face them): boiled, scrambled, poached, or in a Shakshuka. Eggs are packed with protein, B vitamins, and glutathione, our master antioxidant, and your liver needs plenty of both to finish detoxing the alcohol.

Later in the day, a bowl of immune-boosting chicken soup is one of my favorites. It’s hydrating, and the turmeric, carrots, lemon, and olive oil all support liver health at the same time.

immune-boosting chicken soup

The goal is simple: fill your body with nutrients and resist the pull toward junk food. Junk food will only make you feel worse in an hour. This isn’t about punishing yourself; it’s about nourishing yourself back to normal.

Members: there’s a full Overindulgence Recovery Protocol in the Membership Section, which also covers bouncing back from overeating.

Everyone: making a batch of egg muffins before your night out means you’ll have a healthy snack waiting when you get home. Your future self will thank you.

What to Drink When You Have a Hangover

Water is the single most important thing you can drink. Have it plain, or add fresh lemon slices for a vitamin C boost.

Coffee can worsen blood sugar swings, but if you really want one, go ahead; just have it after food, never on an empty stomach.

Green tea is one of my favorites for hangover mornings. It’s rich in antioxidants, supports healthy blood pressure, helps regulate blood sugar, and gives your metabolism a gentle boost. The caffeine in green tea is balanced out by an amino acid called theanine, which calms your nervous system so you feel alert without the jittery edge.

lemon juice

Get Moving and Shake Off That Hangover

Gentle movement gets your blood flowing and boosts endorphins, your body’s natural mood lifters. A light walk, an easy jog, or a gentle yoga session all work well. Getting outside in daylight is even better, since natural light and vitamin D help reset your body’s normal rhythms. Later that evening, if you’re an Eat Burn Sleep member, a soothing meditation bath before bed is the perfect way to close out the day.

Get Moving and Shake Off That Hangover

What to Drink to Avoid a Hangover Altogether

What should you actually drink on a night out if you want to wake up feeling human? Here’s exactly what I do:

  1. Alternate water and alcohol. This is the single biggest thing that keeps me from getting dehydrated. My trick: order sparkling water with ice and a slice of lemon between drinks. It looks like a cocktail, so nobody questions it, and you get a proper break from the alcohol without anyone noticing.
  2. Steer clear of cocktails. Cocktails are usually loaded with sugar, and I’d rather save those calories for a proper Eat Burn Sleep muffin the next day. Sugar also disrupts the healthy bacteria in your gut, which is part of why sugary cocktails leave you feeling worse the morning after. If you love a mixed drink, try a plain spirit like vodka, tequila, or gin with soda water, lime, or just a drop of cordial. A small amount of cordial is nothing compared to the sugar load in a full cocktail.
  3. Limit wine and champagne. I love a good glass of wine, but I stick to one, maybe two. My own health issues make me feel the yeast and fructose in wine and champagne almost immediately, and I pay for it the next day. If you’re out for dinner, though, go ahead and enjoy a proper glass with your meal. It’s about moderation, not restriction.

What to Drink to Avoid a Hangover Altogether

I hope these are genuinely some of the best hangover tips you’ll find, and that this was helpful. If you’ve got your own hangover tips, share them in our members’ health community, or drop me a message on Instagram. 

Don’t forget to smile and enjoy having a fantastic social life!

I also chat about the importance of socializing with Nick Potter on the podcast about the behavioral immune system. We get into the immune system, gut health, and socializing, among other things. Well worth a listen if this topic interests you.

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And if you notice you’re regularly hungover and feeling anxious or low afterward, know that we have Expert Advice for depression on the platform, plus insomnia and 40+ other conditions.

Enjoy your night out!

Frequently Asked Questions

Does alcohol make you hungry the next day, or just during a hangover? 

Both, actually. The blood sugar crash and dehydration hit hardest the next morning, but the effect on your hunger hormones (more ghrelin, less leptin) can linger for a day or two if your sleep was badly disrupted.

Why can’t I eat when I’m hungover, even though I feel hungry? 

Some people experience the opposite feeling, too hungover to eat, where nausea and stomach irritation override hunger signals entirely. If this is you, start with small sips of water and something bland like plain toast or crackers before attempting a full meal.

Does eating help with a hangover? 

Yes, eating the right foods helps stabilize your blood sugar and gives your liver the nutrients it needs to finish detoxifying. The key is choosing nutrient-dense food over greasy junk food, which tends to make you feel sluggish rather than better.

What’s the best food for a hangover? 

Foods rich in electrolytes, protein, and healthy fats work best, such as bananas, avocado, eggs, and a nutrient-dense smoothie. Save the greasy takeaway for another day; it rarely delivers the relief people expect.

Does being hungover actually make you hungry, or does it just feel that way? 

It’s real, not just in your head. The blood sugar crash, dehydration, and disrupted sleep hormones all genuinely increase your appetite; it’s not willpower failing you, it’s biology.

Why are you so hungry when hungover compared to a normal day? 

On a normal day, your blood sugar and hunger hormones stay fairly stable. A hangover throws both off at once: a sharp blood sugar crash plus a hormone imbalance from poor sleep, which is why the hunger hits so much harder than usual.

What does hangover hunger actually feel like, and is it different from regular hunger?

Hangover hunger tends to feel more urgent and less selective. You’re not craving a balanced meal; you’re craving anything starchy, salty, or sweet, fast. That’s the blood sugar crash talking, not genuine physical need, which is why reaching for nutrient-dense food (rather than the nearest takeaway) tends to satisfy it better.

Is it normal to feel hungry after drinking alcohol even without a full hangover? 

Yes. Even one or two drinks can nudge your blood sugar and hydration enough to trigger some hunger, especially later in the evening or the next morning. You don’t need a full-blown hangover for the effect to kick in.