Full Day of Eating - I Have the Lowest Visceral Fat - DEXA Results
Summary
TLDRIn this video, the speaker discusses the health risks associated with high levels of visceral fat, a type of fat surrounding the organs, and shares personal experiences with a Dexa scan revealing significantly lower visceral fat than average. The speaker outlines a day of eating, emphasizing green tea, a protein shake with whey protein and glycine, and a balanced dinner including sweet potatoes and blue cheese, all contributing to their low visceral fat levels. The video also touches on the benefits of olive oil and the importance of insulin sensitivity, concluding with a promotion of the speaker's book, 'The Longevity Leap'.
Takeaways
- 🔍 Visceral fat is a type of fat stored around the organs, including the liver, and having excess visceral fat is linked to an increased risk of heart disease and all-cause mortality.
- 📏 The average healthy individual between the ages of 20 to 30 is estimated to have about 500 grams of visceral fat, which is considered normal.
- 👀 Since visceral fat is not visible and is located around internal organs, a DEXA scan is necessary to measure it accurately.
- 🍵 Green tea, especially when combined with exercise, has been shown to help reduce visceral fat, as demonstrated in studies mentioned in the script.
- 🥤 The script details a daily routine that includes a protein shake made with whey protein, creatine, betaine, and glycine, which the speaker claims has contributed to their low visceral fat levels.
- 🥗 The diet described in the script is not zero-sugar and includes over 200 grams of carbs daily, yet the speaker maintains low insulin sensitivity and visceral fat levels.
- 🥦 A typical meal plan includes a variety of vegetables, sweet potatoes, and a traditional Estonian meat dish called meat Jello, which is high in glycine.
- 💊 The speaker supplements with glycine to achieve a balance with methionine, an amino acid, and aims for 10 to 15 grams of glycine per day.
- 🍫 Dark chocolate and blue cheese are included in the diet for their potential health benefits, such as vitamin K2 and heart-healthy fats.
- 📚 The speaker promotes their book, 'The Longevity Leap', which contains over 8,000 references to scientific studies on aging, chronic diseases, and lifestyle routines for improved health.
Q & A
What is visceral fat and why is it considered unhealthy?
-Visceral fat is the unhealthy kind of fat that surrounds the organs and liver. It is considered unhealthy because having too much visceral fat is a significant risk factor for heart disease and all-cause mortality.
How much visceral fat is considered normal for a healthy person between the ages of 20 to 30?
-The average healthy person between the ages of 20 to 30 is seen to have about 500 grams of visceral fat, which is considered normal.
What is the primary way to measure visceral fat?
-The primary way to measure visceral fat is through a DEXA scan, as it is located around the organs and cannot be seen.
What are the benefits of green tea consumption in relation to visceral fat?
-Studies have shown that green tea, particularly when enriched with catechins, can result in greater visceral fat loss when combined with exercise. It is suggested that green tea intake can enhance the loss of abdominal fat.
How does glycine intake affect visceral fat?
-Glycine has been found to reduce visceral fat in older adults. It counterbalances methionine, an amino acid from animal protein, and helps in reducing visceral fat. Low plasma glycine levels are also associated with visceral adiposity.
What is the role of methionine restriction in managing visceral fat?
-Methionine restriction has been seen to improve insulin sensitivity and reduce lipid content in the liver, independent of weight loss. This suggests that reducing methionine intake might help reduce liver fat.
What is the significance of the protein shake in the described diet plan?
-The protein shake serves as a high-protein, low-calorie, and no-sugar meal replacement that also tastes like ice cream. It contains whey protein, creatine, betaine, and glycine, which are all beneficial for health and fitness goals.
What is the importance of the sweet potato meal in the described diet?
-The sweet potato meal is a source of complex carbohydrates and is cooked without oil, making it a healthier option. It is part of a balanced diet that contributes to low visceral fat levels despite not being on a zero-sugar diet.
How does the consumption of blue cheese fit into the described diet plan?
-Blue cheese is included in the diet for its taste and potential benefits of vitamin K2. It is an example of how the diet plan allows for the inclusion of flavorful and enjoyable foods while still maintaining health goals.
What is the significance of the olive oil mentioned in the diet plan?
-Olive oil is included due to a study that linked three tablespoons of olive oil per day to a 20% lower mortality rate. It is an example of how the diet incorporates healthy fats that can contribute to overall health.
What is the total estimated calorie intake for the day based on the described diet plan?
-The total estimated calorie intake for the day is about 2,300 calories, with 125 grams of protein, 75 grams of fat, and approximately 240 grams of carbs.
Outlines
🍵 Green Tea and Visceral Fat
This paragraph discusses the impact of visceral fat, an unhealthy fat around the organs, on health, particularly heart disease and mortality risk. It mentions that the average healthy person aged 20 to 30 has about 500 grams of visceral fat, which is normal. The speaker shares their personal experience with a dexa scan, revealing significantly lower visceral fat compared to the average. The paragraph also highlights the benefits of green tea in reducing visceral fat, supported by studies that show green tea consumption, especially when combined with exercise, can lead to greater visceral fat loss. The speaker's morning routine includes drinking green tea, which they prepare without boiling to preserve its beneficial properties. The potential role of glycine in reducing visceral fat is also discussed, with a focus on its ability to counterbalance methionine from animal protein.
🥤 High-Protein 'Ice Cream' Recipe
The speaker shares a unique recipe for a high-protein, low-calorie, and no-sugar 'ice cream' that tastes like the real thing. The recipe includes whey protein, creatine, betaine (trimethylglycine), and glycine, all of which contribute to various health benefits such as strength improvement, homocysteine level reduction, and collagen synthesis. The 'ice cream' base is made from frozen strawberries, which are blended to create a thick consistency. Additional ingredients like dark cacao powder and psum husk are used for flavor and texture. The final product is a protein-rich, satisfying, and healthy alternative to traditional ice cream.
🥔 Sweet Potatoes and Traditional Estonian Dish
The paragraph describes the speaker's dinner preparation, which includes cooking sweet potatoes in the oven without oil and serving them with a variety of garden-fresh vegetables and a traditional Estonian meat dish called 'meat Jello.' The meal also features egg whites, blue cheese, and extra virgin olive oil, which is highlighted for its potential health benefits, such as a study linking three tablespoons of olive oil per day to a 20% lower mortality rate. The speaker estimates the meal's calorie count and emphasizes the balance of nutrients, including a moderate carbohydrate intake, despite having low visceral fat and good insulin sensitivity.
📚 Book Announcement and Daily Calorie Intake
In the final paragraph, the speaker announces the availability of their book, 'The Longevity Leap,' which contains over 8,000 scientific references and provides an evidence-based approach to aging, chronic diseases, and lifestyle routines for improved health. The speaker also shares their daily calorie intake, which totals around 2,300 calories, including 125 grams of protein, 75 grams of fat, and 240 grams of carbohydrates. They emphasize that despite not being on a zero-sugar diet, their insulin sensitivity and visceral fat levels remain low, suggesting that overall calorie balance and lifestyle choices are more critical than specific macronutrient restrictions.
Mindmap
Keywords
💡Visceral Fat
💡DEXA Scan
💡Green Tea
💡Glycine
💡Methionine
💡Protein Shake
💡Sweet Potatoes
💡Olive Oil
💡Blue Cheese
💡Insulin Sensitivity
Highlights
Visceral fat is a risk factor for heart disease and mortality.
Average healthy individuals aged 20 to 30 have about 500 grams of visceral fat.
Dexas scan is the only way to measure visceral fat.
The presenter's visceral fat is 54 grams, significantly lower than average.
Brian Johnson's visceral fat is 378 grams, and Paul Saladino's is 136 grams.
Green tea can enhance visceral fat loss when combined with exercise.
Glycine supplementation can reduce visceral fat, especially in older adults.
Methionine restriction may reduce visceral fat independent of calorie intake.
The presenter's protein shake recipe includes whey protein, creatine, and glycine.
Frozen fruits are used to create a thick, ice cream-like texture in the protein shake.
Dark chocolate and psyllium husk are added for taste and thickness.
The presenter's dinner includes sweet potatoes, cucumbers, tomatoes, and meat jelly.
Blue cheese and extra virgin olive oil are added for flavor and health benefits.
The presenter's daily caloric intake is around 2,300 calories with a balanced macronutrient profile.
Despite consuming over 200 grams of carbs daily, the presenter maintains low visceral fat and good insulin sensitivity.
The presenter's book, 'The Longevity Leap', provides evidence-based insights on aging and health.
Transcripts
visceral fat is this unhealthy kind of
fat around the organs and around the
liver and having too much visceral fat
is a big risk factor for heart disease
and all cause mortality the average
healthy person between the age of 20 to
30 has been seen to have about 500 gr of
visceral fat which is quite normal the
problem is that you can't see visceral
fat because it's located around the
organs that's why the only way to really
know about your visceral fat is to take
dexas scan I recently took a dexas scan
and my visceral fat was 54 G which is up
to 10 times lower than the average
30-year-old who isn't overweight for
reference Brian Johnson's Texas scan
results showed he had visceral fat of
0.42 L which if you convert it into
grams is about 378 G and Paul saladino's
recent Texas scan showed he had 0.3 lb
of visceral fat which is 136 G in this
video I'm going to share with you my
full day of eating that has enabled me
to achieve such low amounts of visceral
fat I'm going to make a full video about
how to reduce visceral fat in the future
so make sure you click like And
subscribe for future videos about living
longer and staying healthier you son of
a all right so it's 718 a.m. in the
morning I'm going to have some green tea
we have some sort of organic loose leaf
extra fine green tea and uh yeah I'm
just going to scoop up something like
this much I don't never like really
count how much I take but it's I guess
maybe even like three tablespoons of
green tea I'm going to use this pot
usually to make it so I'll make an
entire batch for the day and I'll
consume this entire thing which I makes
usually something like three three cups
three to four cups at maximum maybe
usually at three is probably the more
accurate and then I'll just sip it
throughout the day usually more in a
morning half a 2012 Randomness control
trial showed that k enriched green tea
for 12 weeks resulted in greater
visceral fat loss than in the placebo
group another 2009 study found that
green tea cogens enhance the loss of
abdominal fat from exercise exercise did
reduce visceral fat and total fat Mass
but the green tea group combined with
exercise lost more fat across the board
as well as visceral fat compared to just
the exercise group so green tea intake
does appear to result in Greater visal
fat even if you combine it with exercise
so one thing I've heard is that you
shouldn't let it to boil 100% when
you're making green tea so it should be
like slightly below boiling point and uh
yeah I'm just going to fill that up so
it's been a few minutes and we're just
going to pour it out looks
green or you know semi green so that's a
good sign and uh you know you could also
add glycine to your green tea I don't
like green tea with glycine that much I
prefer adding I into like coffee or milk
or yogurt or something like that or whe
protein uh so I I drink the green tea
without
any but you could still add glycine to
there as well and uh yeah you know the
glycine is also one of those things that
has been found to reduce visceral fat in
older adults they have found that low
plasma glycine levels are a marker of
visceral adiposity independent of sex
age body composition and chronic
diseases serum gly levels are also
negatively associated with intermuscular
OS tissue which is the fat inside the
muscles so it looks like glycine has
effects on visceral fat part of the
reason glycine seems to reduce visceral
fat is because it counterbalances
methine which is an amino acid you get
from animal protein but there's also
evidence that methine in restriction
reduces viseral fat independent of
calorie intake in humans with metabolic
syndrome 16 weeks of methine restriction
has been seen to improve insulin
sensitivity and reduce lipid content in
the liver independent of weight loss so
meth restriction might reduce liver fat
in humans as well and this is kind of
interesting because you have Paul
saladino who does eat more glycine from
his diet from these collagenous tendon
Meats but he also eats quite a lot of
methine from the muscle meat whereas you
have someone like Brian Johnson who
doesn't have almost any methine from his
dietary sources and he also doesn't
consume that much glycine from his diet
so he only takes 1200 Mig of glycine as
a supplement so it seems like the
optimal way to go about it is to to
reduce the dietary methan intake as well
as increase the glycin intake which is
my case so I consume some methine from
my diet not a lot but I also supplement
a lot of glycine so I have low methine
plus high amounts of glycine so I'm
aiming for about 10 to 15 grams of
glycine per day and my methan intake
from other Foods isn't that high all
right so it's almost 10:00 a.m. I'm
going to have my first meal of the day
which is my protein shake my pro protein
shake and actually I've been having
quite amazing new recipes or new
variations of it that it actually turns
it almost into like an ice cream so it's
much thicker than like a smoothie or a
protein shake itself so I'm going to
share with this recipe with you it's
delicious it's very easy to make low
calories high protein no sugar and uh
yeah tastes like ice cream pretty much
so what you need is I'm going to blend
some uh some of this protein I have whe
protein here I'm going to put one scoop
of whe protein here and the best thing
about it is you can you know change it
according to your taste or flavor this
is chocolate whe protein and I put one
scoop which is about 25 gr of protein so
I'm going to add a little bit more so
I'm going to add a half scoop of more
protein so that ends up giving it to
like 35 gr of protein or something like
that next I'll put creatine so I'm
taking creatine again right now
to um I guess I'm focusing a little bit
more on strength for the time being
right
now and I'm going to add three G of
creatine let's put this here next betan
or triglycine so I'm taking betane for
the sake of lowering my homocysteine
levels which is going great so I've
already reduced my homos to below 10
which is the goal and uh I'm going to
see if I can get it down to maybe like
five which uh is uh potentially even
better so anything below 10 is already
like Optimal and for that I've I have
been taking two grams of TMG before over
the last few months so I'm going to
increase it a little bit and see if it's
going to reduce my homoy even more so in
some of the trials up to four gram of
TMG is what's used so here is a half
teaspoon is about 1.6 G of TM G so I'm
going to be putting one
teaspoon and it's like a hefty Hefty
teaspoon with a little bit of like a
scoop on top so this is going to be yeah
four gram of TNG from
here and lastly of course we're going to
put Glycine and uh you know I don't
really count how much glycine I put so
this is for the methan in balance as
well as the collagen synthesis so I'm
aiming at least 10 to 15 G of glycine
from a supplemental source and of course
I'm getting some glycin from my diet as
well and yeah I'll put so this is a
teaspoon I'll put two teaspoons which is
you know approximately 5 G of um I'm
going to put a little bit more so like
you know six gram of glycine in here now
the next step that you this is kind of
where the magic mostly happens so the
next
step is to put some frozen stuff
so you can
use whatever kind
of frozen berries or Frozen um fruits
whatever that you like as the base of
this concoction so I've been using a lot
of frozen strawberries so just put them
in here you can I've used frozen bananas
frozen
blueberries
blackberries mango pineapple so you can
yeah pretty much choose what flavor you
like do you like to have it more
strawberry do you like to have it more
banana or blueberry whatever it is you
can always choose the flavor of this
drink or this ice cream based on what
kind of a fruits froozen fruits put in
here and yeah the magic happens because
it's frozen so it becomes much thicker
once you blend it so if you put water
then it doesn't really work which is why
you need to use frozen berries so
actually I'm going to put usually you
know fill it to the top so this is
about 300 gram per bag so have I have
put half of it so there 150 plus the
other one so 200 Gr of
strawberries which um you know is quite
low in calories 32 calories per 100 60
calories for this entire thing and uh 10
G of
carbs which is a really good
mix now what I like to do is also add
dark chocolate so this is dark cacao
powder and this is high quality brand
from IO so I'll
put and this is again like for Taste
preference if you don't like cacao
flavor especially with strawberries then
you don't have to put it but uh you the
cacao flavor with bananas is great in my
opinion so I'll put one scoop of this
cacao dark cacao raw cacao powder
with high
flavonoids and
um what I like to do is also add a
little bit of psum husk so this can tend
to make it a bit more thicker you can
also add pectin which is another great
way to make it thicker and the final
ingredient is H water so uh you don't
want to put too much water because um it
becomes too liquid that way so I right
here I have like a cup of water but uh
the entire cup is is too much probably
so you want to actually put slightly
less than a cup so or actually yeah
pretty much I'll put up a little bit
less right now so if it becomes too
thick or if the blender doesn't blend
then uh it's because it's uh too solid
there's not enough water so I'll start
off with you know kind of half a cup of
water and uh we'll see how it goes
first so yeah it's a bit little bit too
little water so I'll put slightly
more so as you can see it looks like ice
cream pretty
much you want to blend it for maybe 30
seconds and uh yeah it's like thick ice
cream tastes super great you can adjust
the flavors like this is my favorite
thing right now like it feels like
you're cheating on your diet because
it's like ice cream tastes like or has
the consistency of uh ice cream in
addition to the protein shake I do
actually have about five walnuts and a
piece of dark chocolate which I forgot
to record all right it's going to be
dinner time soon we're going to cook
this 600 G of sweet potatoes we're going
to cook it in the oven so I'm going to
just chop it into some pieces
first and uh yeah it's going to be like
sweet potato fries except you know
they're not cooked in oil or stuff like
that I'm going to cook these kind of
sectors you know you can make them
however thick you want them put it in
the
oven I'm going to cook it
at uh
205°
C for 21 minutes
is is The Sweet Spot that I
found so this is what I'm having for
dinner these are cucumbers and tomatoes
from my mother's Garden this beetroot
salad it's like beetroot vinegret kimchi
as well some leftover egg whites from my
wife who eats the yolks and I'll eat the
egg whites so this is what the plate is
tomatoes cucumber beans beetroot some
egg whites and this is yeah this the
meat Jello this is a gelatinous meat
dish traditional meat dish here in
Estonia and yeah it's cooked in like the
Bony parts so it becomes gelatinous so
that's why it's you know called meat
Jello-O and it's super delicious and
it's you know I think it's a very good
balance for Glycine and methine you get
a bunch of glycine from there and these
are the 600 gr of sweet
potatoes and also today I bought some
nice blue cheese so uh this is going to
be for you know you can say oh vitamin
K2 spting but it also tastes good so I
don't know how much I'll eat probably
something like this much I guess let's
see yeah I don't even you know count how
much I'm eating but this must blue
cheese is kind of tasty and
lastly still ton okay and this is extra
origin olive oil this is pretty kind of
is from
Italy and yeah very tasty it's quite
spicy so there was a recent this study
that found that three tablespoons of
olive oil per day was linked to 20%
lower
mortality compared to one tablespoon so
for the sake of that I'm going to add
two more tablespoons you know it's like
I guess 400 calories extra and uh yeah
just getting some of that tasty olive
oil in here and yeah that's it if I were
to guesstimate the calories then it's
the sweet potatoes are something like I
guess 500 calories the olive oil 400 so
900 the egg 100 blah blah blah so I
guess like something like 1,300 calories
something like that and yeah it's quite
easy at least for me and I eat it with a
spoon before you laugh at me then
you know in the military I always ate
everything with a spoon because you know
if you're in a forest then you're don't
to have time to cut the food with your
fork and knife and a fancy restaurant so
it's like quick and easy you can use it
as a knife you can use it for a soup you
can use it as a fork so this is the this
the original multi multifunctional tool
the Swiss army knife of Cutlery so yeah
I always eat with a spoon
yes so yeah and some regular water
here also what I forgot to record was
that after my dinner I had the same
protein ice cream but this time I made
it with two bananas and I used only 20 g
of protein and I also eat three Brazil
nuts after dinner which is 100 calories
and lastly I eat a Ki about 2 hours
before bed because there's research that
it helps with sleep I want to take a
quick break to announce you that you can
now order my book the longevity leap
containing over 8 th000 references to
scientific articles and studies the
longevity leap is an evidence-based
overview of the biology of Aging chronic
diseases that kill most people and
practical lifestyle routines that have
impr proven to improve your health and
slow down aging you can order the book
atthe longevity leap.com with your order
you will also get two bonus chapters one
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personal routines head over to the
longevity leap.com to get your copy
today so this is what a typical day of
eating looks like for me in total for
the day I'm getting about 2,300 calories
125 g of protein 75 G of fat and about
240 G of carbs as you can see I'm not on
a zero sugar diet I get over 200 Gr of
carbs on a regular basis and my visceral
fat is extremely low and my blood sugar
markers like hemoglobin A1c and fasting
insulin are also very low so despite
eating over 200 gram of carbs a day my
insulin sensitivity is very good and my
visceral fat is very low sugar intake is
generally associated with higher
visceral fat stores but I think it's
mostly a concern if if you're actually
overeating calories and you're gaining
weight high fat intake is also linked to
visceral fat and again it matters more
if you're actually gaining weight other
than that thanks for watching this video
make sure click a like And subscribe for
future videos about living longer and
staying healthier my name is seam stay
optimized stay empowered
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