My Personal Fat Flushing Formula

By Jannine Murray | Fat Fighting Recipes

Apr 25

If you’ve ever wondered what I do to flush fat fast, lean out in all my trouble zones like underarms, inner thighs, hips and belly then read on as this is a key part in what I call my body’s unique fat flushing formula. 

You see I’ve figured out a key step in my body's unique fat flushing formula, which if I start my days like this I drop body fat super fast, lean out in all my stubborn trouble zones and fat loss becomes easier! 

Jannine Murray Abs

You may look at that pic above and think it's always been easy for me, well it hasn't!  I’ve spent almost 30 years figuring out my body's requirements to melt fat fast as well as adapting while my body changes (I’m 38 years old now). At times it's been very challenging and near impossible to see changes.

I’ve had weight gain and loss, been fit and out of shape, stuck at a weight loss plateau with damaged hormones and borderline hypothyroid, sluggish liver, insomnia, PCOS and excess hormones inhibiting me from weight loss and getting lean, adrenal fatigue so debilitating I had to stop working out, heavy metal poisoning that almost destroyed my organs, and I went through a life threatening health crisis where lost complete function of my whole digestive tract to the point I couldn't eat or do anything.

I've been stuck in self sabotage cycles with food, emotional eating binges, starving myself, over exercising, body image issues, disordered eating, abused countless diets and diet aids, stimulants, laxatives, the list goes on!

But in the end I have found what works and what doesn’t not just for weight loss and getting lean but for optimal health, energy and vitality and have been able to help thousands of women worldwide achieve the same.

There are many factors that make up my body's unique fat flushing formula but here is a key step in how I start my day to kick bloating goodbye and get shredded abs for summer. 

1. Wake up, hydrate + flush

Nothing kills my summer vibes more than feeling bloated.. aside from feeling tired, no energy and bloated! That is probably the worst for me, it feels like a struggle to get anything done and very uncomfortable in my body.

The first step I do to eliminate bloating and support my body’s detox pathways is I wake up and drink 1.5 litre of lemon water with my favourite greens powder (it’s called Subi greens and it really gives me energy!) 

After sleeping the body is acidic, so it’s important to hydrate and flush your cells.  The lemon juice is a natural alkalizer and wakes up the liver plus improves stomach acid with the bioavailable vitamin C. I also notice a huge difference in my skin when I do this, it just looks more radiant and glowy!

2. Fast until 2-3pm

When I do this consistently, I am able to flatten my belly quickly and get shredded abs!

During this time of my fast I also blunt my appetite with about 10-20 grams pure collagen protein and a quarter tsp of ceylon cinnamon in another litre of water, it really helps take the edge off! Ceylon cinnamon heps modulate insulin and balance blood sugar plus is tastes lovely and is a natural antimicrobial. I then go for my daily brisk walk, hike or do some jogging sprints for about 30-45 mins. 

Strategically fasting for 18-20 hours gives my whole digestive tract a rest and boosts HGH production, it was one of the things I actually had to do when I had such severe food poisoning I lost complete function of my whole digestive tract, back in 2017.  Eating less really helped me fix a lot of my gut issues, allowing my gut to heal.  

There is lots of science showing how fasting prolongs life, rebuilds telomeres for anti-aging, up-regulates the thyroid and detox pathways, as well as resets insulin, leptin and grehlin.  These 3 hormones, insulin, leptin and grehlin, will be the determining factor of your ability to either burn fat and get lean or not., in combination with your liver and thyroid function.

3. Break the fast with a gut healing, nutrient dense, fibre rich breakfast

Sometimes I make a smoothie but recently I have been doing this amazing chia pudding fruit salad with a side of baked root veggies for some savoury flavour.  

Why a fruit salad? With the combination of the chia pudding and the fruit, plus a few nuts, this makes it a protein packed, nutrient dense, fibre rich meal that effortlessly gives your body nutrition while detoxifying your main organs responsible for optimal health such as your gut, lymph, spleen and liver. The liver is key for fat burning as it’s responsible for freeing up fatty acids into the blood stream to be burned as fuel. If the liver is sluggish or inhibited by these other detox pathways being congested, the liver won’t be able to do its job of initiating fat burning or eliminating excess hormones responsible for fat storages.

Chia pudding fruit salad!

Ideally pre-make your chia pudding the night before. Do 4 tbsp in 2 cups preferred milk of choice ( I used soy)  vanilla flavoured liquid stevia to preferred sweetness(I used a whole dropperfull), and a few pinches of ceylon cinnamon. Mix well! I recommend mixing very well until all the chia seeds are incorporated into the milk. Then wait a few minutes for the chia pudding to settle and mix again. This will ensure it doesn’t separate in the fridge. Check to make sure there are no clumps and don’t refrigerate it until it’s clump-free. Store this in the fridge overnight or at least two hours. 


  • 1 cantaloupe, cut into bites sized chunks
  • 1 Papaya, peeled then cut into bite sized chunks
  • 4 Dried figs, chopped
  • 1 Bosc pear, peeled and cut into bite sized pieces
  • 2 Red or black plums, pitted and cut into bite sized pieces
  • 3 Bananas
  • 2 Cups wild blueberries, I dethawed mine from frozen
  • 2 Passionfruit's, cut in half and use the innards
  • 3 Tbsp hemp seeds
  • 3 brazil nuts
  • Option: add a plant based protein powder to the chia pudding for more protein

Directions: I started with the chia pudding as the base, and layered the cantaloupe, papaya, figs, pear, plums, bananas, more pinches of cinnamon, half the hemp seeds, blueberries then topped with the passionfruits, the rest of the hemp seeds, crushed up the brazil nuts and sprinkled on top! This makes about 8-10 servings. 

This AM I had a bowl of this with another small bowl of baked butternut squash with a few big tablespoonfuls of refried black beans.  I find to balance my palette I need the sweet followed by the savoury, it was so good!!  

Not only is this meal full of antioxidants, nutrients, fibre, minerals, and potassium but it’s full of guilt free flavour and it makes you feel good from the inside out! To me that is self love, is choosing foods that not only taste good but make you feel good, increase energy, support optimal health and the more you eat them the more your body just naturally transforms into it’s ideal shape. 

chia pudding bowl

Remember every body is different, there is no cookie cutter formula for fat loss and getting in shape that will work for everyone, that’s why you need to adapt exercise science and weight loss to your body's unique fat flushing requirements.  

This depends on many factors such as age, hormones, body type, diet especially what you have been eating like for the last 10 years, health history, digestion, organ function, activity level and stress factors.  This is something that most trainers don’t address, it all has to be factored into your body’s unique fat burning formula for you to be successful and see results.  

Not only that but your body is always changing, so what worked for you in the past may not necessarily work for you now, especially if you’re going through midlife. 

If you haven’t figured out your personal fat burning formula hey that’s totally ok, it can be quite tricky especially with all the contradicting mis-information floating around on google. 

If you want help figuring out what works for your body type at this time in your life I am opening the doors to my “8 Week Health And Fitness Makeover’ once again!  

Spots are limited and I only take on a limited number of clients at a time, so if you have been struggling and need some support, check out my health and fitness makeover program here.

Lots of love and gratitude 

Jannine Murray, Health & Fitness Specialist

Work with me one on one here:

Jannine Murray Yoga pose

About the Author

Fitness Expert, Holistic Health & Wellness Specialist, Ontological Life Coach, Published Author, Creator."Inspiring the world to optimal health"

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(1) comment

Brenda May 14, 2021

Ontological Life Coach! Tell me more! I’ve also studied ontological as a student and as a coach and starved for ontological friends or at least curious where you got your training. I got mine from and

In any case, much love,


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