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Fat Burning Protocol

Stubborn Fat that just won’t go away, no matter what.

Often this can be due to:

Eating the wrong foods, dehydration, lack of oxygenation, blood sugar issues> If insulin is high, glucagon is low> the fat burner. (see protocol for blood sugar imbalance and layer), Hormone imbalance> If estrogen is dominant, Thyro-binding globulin is high which binds your much needed thyroid hormone for a healthy metabolism. Sometimes we make thyroid hormone, but it isn’t ACTIVE  and getting into the cells. 

Foods that Burn> Protein metabolism causes Glucagon to increase which increases fat burning. It takes energy to digest protein. 

DIET

To lose weight> turn the fat burners on=glycogenolysis. Often, carbohydrates, refined and unrefined, alcohol and sugars, may as well be glued to the gut and butt. Many people do not metabolize these well (as we age), and the liver just says ‘heck, I will save it for later’ as more food comes down the gully. It is saved as triglycerides, a watery type of fat that sits on the waist, hips and butt. Too many triglycerides can also create fatty liver which only perpetuates the issue of weight gain.

An effective Plan to BURN FAT is to eat small PROTEIN meals every 4 hours (stop eating after 6 pm). It takes 4 hours to digest protein.

Do not eat until satiated>> push away from the table slightly hungry. 

  • Have green tea with breakfast and lunch

  • If you need a snack, have apple slices or berries

  • 20 minutes before a meal, have 1 Tablespoon of apple cider vinegar or fresh lemon juice in about 3 oz of water to stimulate digestion.

  • Drink Lemon water (add a pinch of baking soda) on rising and water between meals.

  • To keep the metabolic rate pumping between meals, do 30 second bursts hourly -to the point of being ‘out of breath’.  Exercise examples> jumping jacks, push ups, stairs, etc,

HYDRATE HYDRATE HYDRATE! BREATHE BREATHE BREATHE! 

FOLLOW THE MEAL PLAN 3 DAYS CONSECUTIVELY.  (MON-WED for example).

On OFF days DO NOT OVER EAT.  Stay hydrated and get good sleep! Use a scale, I know, I know… If you gained weight during your off days (these days will represent your real lifestyle>> what is contributing to weight gain? eating out, alcohol, sugar, lack of sleep? <<<, see where the culprit is and eliminate it as much as possible; otherwise, all efforts will be lost.

Do the meal plan x 6 weeks or until desired weight is reached. Then follow the plan 2-3 days a week as need be. 


Daily Meal Plan Sample:

Monday:

On rising- Warm lemon water. 

Breakfast:  Green Tea, Ezekiel toast (this is a predigested protein bread), with 2 tablespoons of avocado, or peanut butter or nut butter, 1/2 a grapefruit.

Lunch: Green tea, Ezekiel toast, 1/2 cup canned salmon or tuna, apple slices

Dinner: 3 oz of meat- fish, chicken, etc (no pork), 1 cup of veggies- green beans, 1/2 cup of whole yogurt with berries or with 1/2 a banana

Tuesday:

On rising- Warm lemon water. 

Breakfast:  Green Tea, Ezekiel toast (this is a predigested protein bread), boiled, poached or sunny-side up egg, 1/2 a grapefruit.

Lunch: Green tea, Ezekiel toast, boiled egg, 1/2 cup organic cultured cottage cheese or 1/2 an avocado

Dinner: 3 oz of meat- fish, chicken, etc (no pork), 1 cup of veggies- steamed asparagus, 1/2 cup of whole yogurt with berries or with 1/2 a banana

Wednesday:

On rising- Warm lemon water. 

Breakfast:  Green Tea, Ezekiel toast (this is a predigested protein bread), boiled, poached or sunny-side up egg,  1/2 a grapefruit.

Lunch: Green tea, Ezekiel toast, boiled egg

Dinner: 3 oz of meat- fish, chicken, etc (no pork), 1 cup of veggies- steamed broccoli, 1/2 cup of whole yogurt with berries or with 1/2 a banana

 FYI>>>STOP Coffee, Alcohol and Sugar until desired weight is reached, then have occasionally to rarely. Green Tea is great as  are berries and apples.  A little bit of organic dark chocolate after a meal is okay as it tells the brain to turn off your appetite and stimulates bile production for digesting fats! (don’t be like the priest in the movie Chocolat:())) .  


EXERCISE 

DAY 1) Aerobic/Anaerobic interval training- do at least 3 x a week:   Aerobic 2 min/anaerobic 20 sec. x 20 min to 45 minutes- do this until you break a sweat. I play Pandora on my phone and use the interval APP> SIMPLE INTERVAL TIMER which will run while your music app is running. Set it for 2 minute/ 20 second intervals!

Examples of Type of Exercise Intervals: 2 min aerobic/20 sec anaerobic

-walk fast -with hands above the waist/run

-jog/sprint

-stationary bike: 70 rpm/110 rpm

You must break a sweat which means you are burning fat.

We can’t burn fat, sweat, unless we are HYDRATED! 

Day 2) Weight/Body weight lifting- do at least 1 x a week: The large muscles when developed burn fat even when they are not active. Can use body weight: push ups, planks, light weights… Warm up with 2 min/20 sec x 3 intervals do this until you break a sweat, then start your weights x 30 minute session. Remember, sweating is the key to know your are in the fat burning zone.

OXYGENATE and HYDRATE. We need H2O and O2 to combust fat!  

Day 3) Stretching-do at least 2 x a week after days of Aerobic and Weight- To increase circulation to move acids out and repairing nutrients and hydration in to joints ligaments and tendons to prevent, osteoarthritis, tendonitis and joint degeneration.

Remember to get your good fats in and HYDRATE!

Day 4)  One long outing-do at least 1 x a week: about 2 hours, walking, hiking, biking, skiing, etc.

Go at a nice relaxing, steady pace to enjoy the outdoors, fresh air, and sunshine!

Day 5) Rest, ahh~ 

Yes REST! Your body will thank you~

When you can’t get any (one) of the above exercise days in, traveling, kids, work, idk? Do 30 sec bursts hourly and or a set of intervals> 2 min Aerobic/ 20 sec Anaerobic x 3 = 10 minutes. 

REPEAT!


 

SUPPLEMENTAL PROTOCOL:  to get the fat burning:

7-Keto DHEA- lean gels

 7- Keto DHEA-clinically-studied- 7-KETO is a metabolite of DHEA that does not convert into testosterone or estrogen, but stimulates the FAT BURNING thermogenic cells.

-Immune optimizer
-Age-defying memory booster
-DHEA is an important adrenal hormone. DHEA levels tend to decline with aging and adrenal stress.

-Proper immune response
-Healthy thyroid function
-Mental well-being and memory

  • 1 cap >4 hours a part< – this is very important for fat metabolism- breakfast (8am)  and lunch time (12 pm)

Weight Loss Energizer

-Insulin Co-factor > to reduce insulin dominance and activate Glucagon.

– Supports Healthy Blood Sugar Levels

WARNING: Contains licorice root and guarana. Do not take if you are pregnant, breast feeding, sensitive to caffeine, or have high blood pressure.

  • 2 cap with breakfast and 1 cap lunch. Make sure to hydrate. 

Pancreatin

Assists protein, fat and carbohydrate metabolism

  • 1 cap with each meal


For questions and or 

personalized health care

Make a virtual appointment

WITH DR. ICENHOWER

637 S Bois D Arc Ave, Tyler, TX 75701

Serving USA and International

720-514-9127 | Text or Call


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