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Four years ago, Pendulum Therapeutics launched a breakthrough probiotic clinically shown to improve blood sugar in Type 2 diabetes. Do their newer products live up to the hype? References: Improvements to postprandial glucose control in subjects with type 2 diabetes: a multicenter, double blind, randomized placebo-controlled trial of a novel probiotic formulation | BMJ Open Diabetes Research & Care (https://drc.bmj.com/content/8/1/e001319?ijkey=E52wS6CZiXQzCsk&keytype=ref.) New to Nutrition Diva? Check out our special Spotify playlist (https://open.spotify.com/playlist/59vwhJqu3bTvSCRsXmbqY6) for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age (https://open.spotify.com/playlist/1w4QoYhyNeiNXmG8i36n5r?si=fEPfi3EyR8SpTSGrOMCsWw) , Diabetes (https://open.spotify.com/playlist/4ElNfNcs5JNgFEKA9TCW1d) and Gut Health (https://open.spotify.com/playlist/72UY4cxujSxcOcRiPflsyi) ! Also, find a playlist of our bone health series, Stronger Bones at Every Age (https://open.spotify.com/playlist/40l1EDvXS55Ar1YdN0dolA?si=nw7KfroLQq2LUqlkYydlkA) . Have a nutrition question? Send an email to [email protected]. Follow Nutrition Diva on Facebook (https://facebook.com/qdtnutrition) and subscribe to the newsletter (https://www.quickanddirtytips.com/nutrition-diva-newsletter) for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.com (https://wellnessworkshere.com) Nutrition Diva is a part of the Quick and Dirty Tips (https://quickanddirtytips.com) podcast network. LINKS: Transcripts: https://nutrition-diva.simplecast.com/episodes/ Facebook: https://www.facebook.com/QDTNutrition/ Newsletter: https://www.quickanddirtytips.com/nutrition-diva-newsletter Wellness Works Here: https://wellnessworkshere.com Quick and Dirty Tips: https://quickanddirtytips.com

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Losing lower belly fat involves a combination of regular exercise, a healthy diet, and consistency. Spot reduction (targeting fat loss in one specific area) isn't possible, but you can reduce overall body fat, including the lower belly, by adopting the right habits. Exercises to Target Lower Belly Fat 1. Cardio Workouts Examples: Brisk walking, jogging, cycling, swimming, or high-intensity interval training (HIIT). Duration: 30–45 minutes, 4–5 times a week. Why: Cardio helps burn overall body fat, including the belly area. 2. Plank Variations Standard Plank: Hold for 30–60 seconds. Side Plank: Lie on one side, stack your feet, and lift your body with one elbow on the ground. Plank with Knee Drive: Bring one knee toward your chest while holding the plank position. Why: Strengthens the core and tones the abdominal muscles. 3. Leg Raises How: Lie on your back, legs straight. Slowly lift them until they form a 90-degree angle with your body, then lower them without touching the ground. Reps: 10–15 reps, 3 sets. Why: Targets the lower abdominal muscles. 4. Reverse Crunches How: Lie on your back with legs bent at 90 degrees. Lift your hips off the ground and curl your knees toward your chest. Reps: 10–15 reps, 3 sets. Why: Specifically targets the lower belly area. 5. Mountain Climbers How: Start in a plank position. Drive one knee toward your chest, then switch legs quickly. Duration: 20–30 seconds, 3 sets. Why: Combines cardio and core strengthening. 6. Flutter Kicks How: Lie on your back, legs straight. Lift both legs slightly off the ground and alternate kicking them up and down. Reps: 15–20 kicks per leg, 3 sets. Why: Activates and strengthens the lower abs. 7. Bicycle Crunches How: Lie on your back, lift your shoulders, and move your legs in a pedaling motion while touching the opposite elbow to each knee. Reps: 10–15 per side, 3 sets. Why: Targets both the upper and lower abs. Diet Tips Cut Refined Carbs and Sugar: Avoid sugary drinks, white bread, and pastries. Opt for whole grains like oats and brown rice. Increase Protein Intake: Include lean meats, fish, eggs, legumes, and tofu. Protein helps you feel full longer and supports muscle growth. Healthy Fats: Eat foods rich in healthy fats, like avocado, nuts, seeds, and olive oil. Fiber-Rich Foods: Include vegetables, fruits, and whole grains to aid digestion and reduce bloating. Stay Hydrated: Drink plenty of water to improve metabolism and reduce water retention. Lifestyle Tips Manage Stress: Stress triggers cortisol, a hormone linked to belly fat. Practice yoga, meditation, or deep breathing exercises. Sleep Well: Aim for 7–9 hours of quality sleep each night to support weight loss and overall health. Avoid Alcohol: Excessive drinking adds empty calories and contributes to fat accumulation in the belly area. Would you like a personalized plan for these exercises and dietary tips? =============== Join me in Cabman Signature #Home #BrowseCourses #BreakthroughMastermid 🪧 Sign 🪧 up ⬆️ EssdsE school 🏫 Sign up ⬆️ pay 💰 for single or detailed plan @ https://www.essdscom.net @essdscom.net

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