🔥 Belly / Visceral Fat
Cortisol / stress-driven storage
Stress eating, poor sleep, fat gain despite "eating okay".
A fixed wind-down and a 7-hour sleep target.
Stress and short sleep drive cortisol belly fat; fixing sleep first does more here than any diet tweak.
Move — the mechanics that fix it: Stress + sleep first
Prioritise sleep and stress load; avoid crushing cardio that raises cortisol further.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Inchworm
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
Daily nutrient targets: protein: 130g (goal), fiber: 30g (goal), sugar: 25g (limit), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Ashwagandha (Withania somnifera) — ★★★★☆
- Rhodiola Rosea — ★★★☆☆
- Magnesium — ★★★★☆
- Caffeine — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes belly / visceral fat?
Cortisol / stress-driven storage. Stress eating, poor sleep, fat gain despite "eating okay".
What exercises help belly / visceral fat?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Inchworm.
What should you eat for belly / visceral fat?
Foods that support it: Salmon (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Sardines (canned in water).
What supplements help belly / visceral fat?
Evidence-ranked options: Ashwagandha (Withania somnifera), Rhodiola Rosea, Magnesium, Caffeine, Omega-3 (EPA/DHA).