What we're going to talk about today is
breaking down belly bulge into three different types
of tummies, that we each may be sporting.
And why it's important to lose that excess weight,
especially around your middle and
we're to learn all of these great tips from one of our
favorite internist, this is Dr. Holly Phillips. Dr. Holly.
Thank you.
Nice to have you back.
Great to be here.
Because it really is a significant health risk,
we carry specifically around our middle can you explain why?
Well, particularly for women, belly fat
is really not about our shape.
This just isn't about fitting in our jeans.
It has to do with our health.
So when you can see belly fat on the outside,
that suggests there might be excess belly fat on the inside.
On the inside it's called visceral fat.
It goes around our organs.
And if you have too much of it, it raises your risk
of heart disease, diabetes, a number of other conditions.
Today, we're gonna talk to Jocelyn, Karen,
and Amy about the shapes we might relate to.
So, Jocelyn's shape
is what we refer to as mommy belly.
So she has just a little bit of a pooch here on the top
and a little bit more of the bottom,
kind of that three shape.
So part of what creates the mommy belly is
we all have leftover fat after giving birth.
But also there's a condition that can also exacerbate it.
It's called Diastasis Recti.
So when we're pregnant, our abdominal muscles literally
stretch out, they move to the side to make space for this
growing human inside of us.
Now once we give birth, the muscles
don't just snap back into shape, they're stretched out.
So targeted abdominal exercises, things like crunches,
and also pelvic exercises, you've heard of kegels.
That type of exercise can help.
As far as nutrition goes, its actually very important
for new moms to focus on Omega-3 fatty acids.
Those are healthy fats.
Do you like salmon?
I do, I love salmon.
Salmon is an excellent, excellent source.
Olive oil is great as well as a number of nuts.
Alright, well congratulations!
Thank you so much.
Karen, thanks so much for joining us.
So Karen is stressed out and Karen, therefore,
has what we call stressed out belly.
I'm gonna try and trace it here.
Karen, you look so happy! Are you stressed out?
Just a little bit of a bulge on top
and not much more on the bottom.
Stress causes belly fat. And it does it in a couple of ways.
The first is through the hormone, cortisol.
When we're stressed out, our body makes cortisol
that helps us to be able to deal with stress.
But cortisol also makes us accumulate fat in our belly.
The other thing when we're stressed out,
we tend to miss out on sleep. Right?
We end up sleep deprived.
Man, I'm a lousy sleeper. Are you a bad sleeper?
Yes, I'm a terrible sleeper. Yes.
= Now, sleep deprivation increases our appetite.
Which leads to, of course, over eating
and puts us at risk for weight gain, period.
So, it's all about getting enough sleep, right?
Seven to nine hours.
One nutrient to really focus on when you're stressed out
is magnesium and that's for a couple of reasons.
Number one: As your body makes cortisol, we become
magnesium deficient, so you wanna replete it.
So you get in things like bananas, we've
got sunflower seeds here, leafy greens.
Okay, now Amy is last. Hi Amy!
- Hi Amy, thank you so much for joining us.
So, Amy has a shape that we call hormonal belly.
So here we have mostly its just flat up here
and there's a little bit of a low belly sort of pooch there.
The other term we use for this one is menupot.
To refer to menopause.
Gotcha.
So, women tend to, particularly when we're younger
put on weight in our chest and
as well as our hips and thighs.
That gives us that hour glass shape.
Rather than in our bellies, which gives us more of
an apple shape. Men tend to have that more.
The reason we have that hour glass shape
is part due the hormone estrogen.
But as we get older and as we approach menopause
our estrogen levels start to lower.
They taper off a little bit.
And that can make us more prone
to developing weight in our bellies.
More of that apple shape.
As we age we lose muscle mass naturally.
And with less muscle, our metabolisms slow down.
So two nutrients that are really important in
keeping our muscles and bones for that matter strong
are fiber and lean protein.
So here we've got chia seeds, just about a tablespoon
will gives us our ten grams of soluble fiber we need a day.
Chia seeds are great. We've got lentils, that's a great
source of fiber.
Here's some lean chicken for lean protein.
Something to avoid, the breads.
Bread and pasta, the simple carbohydrates.
And particularly as we age, those empty calories,
there's nothing we can do with them.
Dr. Holly is lovely and brilliant.
That's why we have her here.
Thank you to Dr. Holly Phillips.
Thank you to our girlfriends here.
Our dear friends that helped show us our example.
(clapping and cheering)