This document provides tips and guidelines for achieving a flat tummy through diet and exercise. It recommends avoiding processed foods, sugar, high fructose corn syrup, trans fats, excess salt, and alcohol. Eating a high-fiber whole foods diet with adequate protein is emphasized. Hormones, gut bacteria, digestion, and inflammation are identified as factors influencing weight, and specific exercises like planks, crunches, and bridges are outlined to strengthen core muscles. Maintaining good posture and core strength is important for looking and feeling better as we age.