Full Day of Eating - I Have the Lowest Visceral Fat - DEXA Results

Summary

In 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

00:00

🍵 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.

05:01

🥤 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.

10:02

🥔 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.

15:03

📚 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.

Keywords

💡Visceral Fat

Visceral fat refers to the fat that surrounds the internal organs and is considered a significant health risk factor for heart disease and overall mortality. In the video, the speaker discusses how having too much visceral fat is detrimental, and the average healthy person is said to have about 500 grams of it. The video's theme revolves around reducing visceral fat, and the speaker shares personal experiences and dietary habits aimed at minimizing it.

💡DEXA Scan

A DEXA (Dual-Energy X-ray Absorptiometry) scan is a diagnostic technique used to measure body composition, including bone mineral density, fat mass, and lean mass. The video mentions that the speaker recently took a DEXA scan, which revealed a significantly lower amount of visceral fat compared to the average. This test is highlighted as an essential tool for assessing visceral fat levels, which are not visible.

💡Green Tea

Green tea is a beverage made from the leaves of the Camellia sinensis plant. The video discusses the benefits of green tea, particularly its catechins, which are believed to enhance the loss of abdominal fat when combined with exercise. The speaker's morning routine includes drinking green tea, suggesting it as part of a strategy for managing visceral fat.

💡Glycine

Glycine is a non-essential amino acid that the body can produce, but it can also be obtained from food or supplements. In the video, glycine is mentioned as a supplement that may help reduce visceral fat, particularly in older adults. The speaker prefers to add glycine to coffee, milk, or yogurt, indicating its versatility in dietary applications.

💡Methionine

Methionine is an essential amino acid that must be obtained through diet, typically from animal proteins. The video explains that methionine restriction may reduce visceral fat independent of calorie intake. The speaker discusses balancing methionine intake with glycine to optimize health, reflecting a nuanced approach to diet and body composition.

💡Protein Shake

A protein shake is a dietary supplement that provides a concentrated source of protein, often used for muscle building or recovery. The video describes the speaker's protein shake recipe, which includes whey protein, creatine, and glycine, among other ingredients. This shake is part of the speaker's strategy for maintaining low visceral fat while consuming a balanced diet.

💡Sweet Potatoes

Sweet potatoes are a starchy vegetable rich in vitamins, minerals, and dietary fiber. In the video, the speaker includes sweet potatoes in their dinner meal, highlighting their role in a healthy diet that supports low visceral fat levels. The preparation method, such as baking without oil, is emphasized as a healthier alternative.

💡Olive Oil

Olive oil is a fat obtained from olives and is known for its heart-healthy monounsaturated fats. The video mentions a study linking olive oil consumption to lower mortality rates. The speaker incorporates extra virgin olive oil into their diet, suggesting it as a beneficial fat source that aligns with their low visceral fat goal.

💡Blue Cheese

Blue cheese is a type of cheese characterized by the presence of blue or green veins of mold. The video discusses the speaker's inclusion of blue cheese in their diet for its taste and potential benefits, such as vitamin K2. This example illustrates the speaker's approach to indulging in flavorful foods while maintaining a healthy diet.

💡Insulin Sensitivity

Insulin sensitivity refers to the body's ability to respond to the hormone insulin, which regulates blood sugar levels. The video emphasizes the importance of maintaining good insulin sensitivity, as it is linked to lower visceral fat levels. The speaker's dietary habits and low visceral fat are presented as evidence of their good insulin sensitivity, despite not being on a zero-sugar diet.

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

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containing over 8 th000 references to

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longevity leap is an evidence-based

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practical lifestyle routines that have

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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

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