Mailbag: TORCH Belly Fat with My 7-Step Protocol

By Dr. Scott Olson, ND Posted July 29, 2025

“What is the best way to torch white belly fat (asking on behalf of a family member)?”

—The Coach

Hi Coach.

You’re asking a question that keeps countless people up at night, staring at their midsections in the bathroom mirror. And there’s no shortage of so-called “solutions” out there claiming to be the answer.

Every year, desperate people spend billions on targeted fat loss solutions from “ab-blasting” gadgets to “belly-fat-melting” supplements. But most have been sold nothing more than false hope.

When patients ask about getting rid of belly fat, I explain there’s no magic bullet for burning fat specifically from the midsection. The body loses fat systematically, not from one targeted area.

Unfortunately, belly fat—especially the dangerous visceral fat wrapped around your organs—is often the last to go.

But while you can’t spot-reduce fat, you can specifically target the metabolic dysfunction that causes it to accumulate around the abdomen in the first place.

Eliminate added sugars and refined carbs that spike insulin levels and trigger fat storage, particularly around the midsection. Choose healthy sources of complex carbohydrates, such as whole grains and legumes, instead.

Avoid drinking alcohol, which your body prioritizes metabolizing over burning fat. Alcohol is calorie-dense, increases appetite, and promotes fat storage in the abdominal area. They don’t call it a “beer belly” for nothing.

Build muscle, don’t just burn calories. Weight training and resistance exercises transform your body into a full-time fat-burning machine. More muscle means more calories burned, even when you’re sleeping.

Dial down stress with practices like meditation or yoga. Stress hormones, such as cortisol, act like a fat-storage switch, directing calories straight to your waistline.

Prioritize sleep, aiming for seven to nine hours of quality shuteye a night to regulate hunger hormones.

Try targeted supplements to support metabolism, discourage fat storage, and promote fat loss:

• Green tea extract contains EGCG, which boosts metabolism and fat oxidation
• Berberine improves insulin sensitivity, which can reduce fat storage
• Omega-3 fatty acids combat inflammation that contributes to belly fat
• CLA (conjugated linoleic acid) can help reduce abdominal fat
• Vitamin D deficiency is linked to increased belly fat—a supplement will restore your levels
• Probiotics improve how your body processes and stores fat

Finally, stay well-hydrated to support overall metabolism and reduce water retention and bloating.

Encourage your family member to remember that when it comes to losing weight, consistency matters more than intensity or perfection. Small, sustainable changes maintained over time will yield far better results than extreme approaches that can’t be maintained long-term.

P.S. Have a health concern that’s worrying you? CLICK HERE to submit your questions and get featured in the weekly mailbag.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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