Flat Stomach Protocol™: Core Practices for a Tighter Waistline

Designed for women 40+, focused on reducing bloating, activating core musculature, and reversing midsection expansion.

🔹 DAILY CORE HABITS

• Stomach Vacuuming (Transverse Abdominis Activation):

  • Lay flat on your back, exhale fully, and pull your stomach inward toward your spine.

  • Engages the deepest abdominal muscles and eliminates trapped air.

  • Recommended: 2–3 sets of 30–90 seconds, morning and night.

• Waist Trainer Usage:

  • Trains abdominal muscles to hold a flat position.

  • Supports posture, abdominal muscle memory, and compresses waistline over time.

  • Wear for 4–6 hours per day, 4–5 days per week (never overnight).

• Lymphatic Abs Massage:

  • Gently stimulates the lymph system to flush toxins, trapped fluid, and inflammation from the abdominal region.

  • Helps reduce water retention and activate digestive flow.

  • Do daily or 3–4x a week, using circular upward motions from pelvis to ribcage with a dry brush or fingers and lymph-safe oil (grapeseed or MCT).

  • Bonus: Do before a warm shower or after light movement for best effect.

• Move Daily to Burn Stored Energy:

  • Inactivity = stored glucose → belly fat.

  • Use light daily movement (walking, yoga, or resistance circuits) to signal the body to release stored energy from midsection.

🔹 FOOD + DRINK RULES FOR DEBLOATING

• Cook only with Olive Oil or MCT Coconut Oil:

  • Inflammatory oils (vegetable, corn, soy) slow digestion and increase bloating.

• Avoid Brewed Coffee; Use Pour-Over Instead:

  • Brewed = high acidity → bloating.

  • Pour-over is gentler, lower-acid, and easier on digestion.

• No Coffee or Acids on an Empty Stomach:

  • Prevents gut lining irritation and excess air retention in intestines.

• No Cold Drinks:

  • Cold beverages cause the digestive system to slow down and expand, increasing bloat.

  • Use warm or room temperature liquids throughout the day.

• Limit Sugar + Sweets:

  • Sugar causes dehydration → body pulls fluid into abdomen for protection.

  • Leads to water belly and glucose storage as belly fat

🔹 BLOAT + WATER WEIGHT EDUCATION

• Water Weight (Definition):

  • Temporary swelling in the belly due to fluid retention.

  • Caused by high sodium, sugar, hormonal changes, or poor gut flow.

• Top Causes of Belly Water Retention:

  • Hormonal shifts (ovulation, PMS, perimenopause)

  • High cortisol / stress

  • Poor digestion or constipation

  • High sugar, alcohol, processed food

  • Lack of movement

• What Expands the Midsection (Especially for Women 40+):

  • Estrogen decline = fat redistribution to belly

  • Constipation and gut stagnation

  • Low muscle tone

  • Emotional trauma stored in the gut

  • Slowed metabolism due to age or low thyroid function

  • Poor sleep and erratic cortisol levels

🌞 Morning & 🌙 Evening Flat Belly Ritual

🌞 Morning Ritual (10–15 mins total)

• Drink warm water with lemon or chlorophyll

• Stomach vacuum: 3 sets of 30–60 secs

• Apply lymphatic oil and massage the abs + sides

• Light movement (walk, stretch, sun exposure)

• Prep gut-friendly breakfast (fiber, protein, healthy fat)

• Affirm: “My stomach is flat, strong, and supported by my daily choices.”

🌙 Evening Ritual (10–20 mins)

• Avoid food or sugar 2–3 hours before bed

• Optional: Light waist training if not worn in AM

• Repeat stomach vacuum: 2 sets

• Lymphatic massage with calming oil (lavender, chamomile-infused)

• Legs-up-the-wall pose to drain fluid from lower belly

• Reflect in journal: “What supported my stomach today? What didn’t?”

• Affirm: “My core is calm. I release inflammation. I rest in alignment.”

💬 Flat Stomach Recode™ – Gut-Affirming Statements

Say aloud while massaging, waist training, or during vacuums:

1. “I hold peace and power in my core.”

2. “My digestion is fast, smooth, and supportive.”

3. “I release trapped emotions and stored weight from my belly.”

4. “I honor my stomach with warm, healing choices.”

5. “My waist shrinks as my worth expands.”

6. “Bloating does not define me. I am light and lean.”

7. “I move with grace, and my abs hold the memory of my alignment.”

8. “Every cell in my core is regenerating to match my highest glow.”

9. “I release the past from my gut and hold space for beauty.”

10. “My stomach is sacred ground—calm, clear, and confident.” 

A flat stomach isn’t just about vanity—it’s about vitality, visibility, and the visceral healing of what your body has held for years. This protocol isn’t a trend. It’s a commitment to alignment, to honoring your core, to releasing inherited weight—physically and emotionally—and rewriting the way your body holds power.

Whether you’re 25 or 45, the stomach tells the story of what you’ve carried… but starting today, you get to choose a different ending.

May your waistline reflect the discipline of your mind, the softness of your spirit, and the strength of a woman who refuses to expand for anything less than glory.

—
Dr. Elsie Blass, PhD
Neural Identity Surgeon™ | Grow + Glow Founder
Creator of the Flat Stomach Protocol™ and the Neural Identity Suite™