How I Reduced My Visceral Fat From Good to Great - Advanced Strategies
Summary
TLDRThis video explores the impact of visceral fat on health, highlighting its connection to metabolic disorders like insulin resistance and heart disease. The speaker shares their personal journey of reducing visceral fat from 350g to 50g through weight loss, dietary changes, and exercise. They emphasize the importance of a lower methionine intake, higher glycine intake, and aerobic high-intensity exercise. Green tea consumption is also noted as beneficial. The video concludes with advice on assessing one's visceral fat levels and maintaining a healthy lifestyle to reduce it.
Takeaways
- 🔍 Visceral fat is hidden fat around the organs and inside muscles, contributing to metabolic disorders like insulin resistance and heart disease.
- 📏 A healthy level of visceral fat is below 500g, and it's measured using a dexa scan.
- 👥 Men typically have twice as much visceral fat as women, with averages around 500g for men and 250g for women.
- 📉 The speaker reduced their visceral fat from 350g to 50g through a combination of weight loss, dietary changes, and exercise.
- 🥩 Reducing methionine intake, an amino acid found in animal proteins, may help decrease visceral fat.
- 🍵 Increasing glycine intake, either through diet or supplements, can help balance methionine levels and reduce visceral fat.
- 🏃♂️ Aerobic and high-intensity interval training exercises are effective in reducing visceral fat.
- 🍵 Green tea, especially those rich in catechins, can aid in reducing visceral fat when combined with exercise.
- 🍽️ Factors that increase visceral fat include refined sugars, high fructose corn syrup, alcohol, ultra-processed foods, and trans fats.
- 🚫 Alcohol consumption is particularly harmful for increasing visceral fat and should be avoided for better fat reduction.
- 📊 Waist circumference and waist-to-hip ratio are simple methods to estimate visceral fat levels at home.
Q & A
What is visceral fat and why is it harmful?
-Visceral fat is a type of fat that surrounds the organs and is found inside muscles. It is harmful because it is one of the biggest contributors to metabolic disorders such as insulin resistance and metabolic syndrome, which can lead to heart disease and atherosclerosis.
What is the ideal amount of visceral fat for overall health?
-The ideal amount of visceral fat for overall health is below 500 grams.
How can one measure their visceral fat?
-Visceral fat can be measured using a dexa scan, which is a method that provides a detailed analysis of body composition including bone density, muscle mass, and visceral fat mass.
What dietary changes did the speaker make to reduce visceral fat?
-The speaker reduced their visceral fat by eating fewer calories, consuming a higher carb, lower fat diet with vegetables, fruits, berries, fish, eggs, some meat, dairy, and potatoes, similar to a Mediterranean diet.
How did reducing methionine intake contribute to the reduction of visceral fat?
-Reducing methionine intake, an essential amino acid found in animal protein, has been shown in studies to lower visceral fat independent of calorie intake. Methionine restriction can also extend lifespan and improve insulin sensitivity.
What role does glycine play in managing visceral fat?
-Glycine supplementation can mimic the life extension effects of methionine restriction. A higher glycine intake can reduce the need for methionine restriction, and higher levels of serum glycine are negatively associated with visceral fat.
What impact does aerobic exercise have on reducing visceral fat?
-Aerobic exercise, especially high-intensity interval training, has been found to be more effective in reducing visceral fat than resistance training.
How does green tea intake contribute to visceral fat loss?
-Green tea intake, particularly when enriched with catechins, has been shown to enhance visceral fat loss when combined with exercise.
What are some lifestyle factors that increase visceral fat?
-Factors that increase visceral fat include refined sugars, high fructose corn syrup, alcohol intake, ultra-processed foods, trans fats, a high-fat diet, inadequate sleep, sleep apnea, chronically elevated cortisol levels, low testosterone and DHEA levels, and supra physiological testosterone levels from anabolics.
What are some simple ways to assess one's visceral fat at home?
-Simple ways to assess visceral fat at home include measuring waist circumference and calculating the waist-to-hip ratio. For men, an optimal waist circumference is below 85 cm, and for women, it's below 65 cm. The waist-to-hip ratio should be below 0.95 for men and 0.80 for women for the lowest risk.
Outlines
🔍 Understanding Visceral Fat and Its Impact on Health
Visceral fat is a type of fat that surrounds the organs and is hidden within muscles, contributing significantly to metabolic disorders like insulin resistance and metabolic syndrome, which can lead to heart disease and atherosclerosis. Although everyone has some visceral fat, it's not visible as it's not under the skin. The ideal amount of visceral fat is below 500 grams, which can be measured using a DEXA scan. The speaker shares their personal journey of reducing visceral fat from 350g to 50g through weight loss, dietary changes, and exercise. They also discuss the average visceral fat levels in different demographics and the importance of keeping visceral fat low for overall health.
🏋️♂️ Strategies for Reducing Visceral Fat
The speaker outlines the strategies they used to reduce their visceral fat, including losing weight, reducing methionine intake, and increasing glycine intake. They explain the role of methionine, an essential amino acid found in animal proteins, in visceral fat accumulation and how its restriction can lead to its reduction. The benefits of glycine supplementation are also discussed, as it can mimic the longevity and fat reduction effects of methionine restriction. The speaker also highlights the importance of aerobic exercise, particularly high-intensity interval training, in reducing visceral fat. They mention their personal exercise routine, which includes Zone 2 cardio and the 4x4 Norwegian protocol, and the role of green tea in enhancing fat loss. The paragraph concludes with a discussion on the impact of factors like refined sugars, alcohol, sleep, and stress on visceral fat accumulation.
📏 Measuring and Managing Visceral Fat
This paragraph focuses on methods to measure and manage visceral fat. The speaker explains that while DEXA scans provide the most accurate measurement, waist circumference and waist-to-hip ratio are accessible ways to estimate visceral fat levels. They discuss the optimal measurements for these indicators and the associated health risks. The speaker also covers lifestyle factors and dietary changes that can help reduce visceral fat, such as fasting, calorie restriction, exercise, and the consumption of polyphenol-rich foods. The importance of losing weight as the primary method to reduce visceral fat is emphasized, especially for those who are significantly overweight. The video concludes with a call to action for viewers to take steps towards a healthier lifestyle to reduce visceral fat and improve overall health.
Mindmap
Keywords
💡Visceral Fat
💡Metabolic Disorders
💡DEXA Scan
💡Methionine
💡Glycine
💡Aerobic Exercise
💡High-Intensity Interval Training (HIIT)
💡Green Tea
💡Calorie Deficit
💡Waist Circumference
Highlights
Visceral fat is a type of fat around the organs and inside muscles, contributing to metabolic disorders like insulin resistance and metabolic syndrome.
Visceral fat is not visible and can only be measured with a dexa scan, with a healthy level below 500g.
The presenter reduced their visceral fat from 350g to 50g through lifestyle changes.
Weight loss, specifically losing 2 to 3 kilos, contributed to the reduction in visceral fat.
A high-carb, low-fat diet with vegetables, fruits, berries, fish, eggs, some meat, dairy, and potatoes was followed.
Reducing methionine intake from animal proteins like meat, eggs, and dairy may lower visceral fat.
Glycine supplementation can mimic the longevity effects of methionine restriction.
Aerobic high-intensity exercise, such as high-intensity interval training, is more effective for reducing visceral fat than resistance training.
Green tea intake, especially when enriched with catechins, can aid in visceral fat loss.
Alcohol intake, refined sugars, and high fructose corn syrup are significant factors increasing visceral fat.
Eliminating alcohol can play a major role in reducing visceral fat.
Chronic stress is linked to increased visceral fat, but managing it is not as crucial as other factors.
Intermittent fasting and the fasting MIM (Multiple Meal) diet can reduce visceral fat.
Polyphenol-rich foods like olive oil, leafy greens, berries, and some fruits can support visceral fat loss.
Higher fiber and protein intake has been found to reduce visceral fat.
Losing weight is the top priority for reducing visceral fat, especially for those carrying extra weight.
Waist circumference and waist-to-hip ratio are easy ways to approximate visceral fat levels at home.
Transcripts
visceral fat is this type of fat around
the organs and inside muscles is one of
the biggest contributors to metabolic
disorders such as insulin resistance and
metabolic syndrome which ultimately
leads to heart disease and
atherosclerosis every one of us has a
little bit of visceral fat but we can't
see it because it's around the organs
not under the skin and even if you're
otherwise lean and healthy you might
still have too much visceral fat for
overall health you want to have your
visceral fat below 500 G which you can
measure with a dexa scan in this video
I'm going to share with you how I
reduced my visceral fat from 350 G to 50
g which is a very good result so I've
done two dexa scans over the last year
and I've seen my visceral fat decrease
from 359 G to 54 G which is a 300 G
difference the average healthy person
between the age of 20 to 30 has been
seen to have about 550 gam of visceral
fat men have about twice as much
visceral fat as women 500 versus 250 g
unal healthy obese people have over,
1500 gr of visceral fat the average
person in their 40s has about 1,000 gr
of visceral fat and visceral fat appears
to increase with age because of the age
related fat gain and lack of exercise
for reference Brian Johnson's dexas scan
results showed he had visceral fat of
0.42 L which if you convert into grams
is about 378 G Paul saladino's recent
Texas scan results showed he had 0.3 lb
of visceral fat which is 136 G so how
did I do it how did I decrease my
visceral fat so much the first big
change was me losing weight I lost about
2 to 3 kilog of weight between November
and July which is decent but not a
massive difference I was already lean
and you can't really see a massive
difference in my leanness between 10
months and I lost 100% body fat as shown
by my Dix scan because I also gained 0.2
kg of lean mass in my arms and legs so
this weight loss came 100% from body fat
so I lost body fat both from the
subcutaneous area under the skin as well
as the visceral fat how did I lose the
fat just by eating a bit fewer calories
and doing more exercise I eat a higher
carb lower fat diet with vegetables
fruits berries fish eggs some meat Dairy
potatoes Etc it's similar to a
mediterranian diet however I don't think
that eating slightly less calories was
the biggest reason why I lost so much
visceral fat because I was already
eating this diet before the second big
thing I did was reduce my methine intake
methine is an essential amino acid you
get from protein the highest sources of
methine are animal protein like meat
eggs dairy there are studies in rodents
that methine restriction lowers viseral
fat independent of calorie intake and
there's a lot of evidence that methan in
restriction in animals extends lifespan
but this phenomenon is because of
achieving balance with glycine glycine
supplementation mimics the Lipan
extension effects of methine restriction
if you get higher amounts of glycine
then you don't need to restrict your
methan that much for the longevity
benefits but it appears that reducing me
meanin intake independently also lowers
visceral fat I did reduce my methin
intake over the last 10 months quite a
lot and I was eating mless meat and eggs
maybe once or twice a week I did
continue consuming Dairy every day and
fish like every other day so I don't
know exactly how big of a role reducing
my methan intake had in reducing my
visceral fat but it did play a role I'm
pretty sure of that in humans with
metabolic syndrome 16 weeks of methan
restriction 2 Mig per kilogram per day
of methan compared to a diet 33 Mig per
kilog per day of methan has been seen to
improve insulin sensitivity increase fat
oxidation and reduce lipid content in
the liver independent of weight loss so
methan and restriction might reduce
liver fat in humans as well the
interesting thing here is that Paul
saladino eats quite a lot of methine
because of his animal-based diet whereas
Brian Johnson who eats a plant-based
diet or vegan diet he consumes almost no
methine from his diet the difference
between Paul saladino and Brian Johnson
is also that Paul saladino has a much
higher glycine intake because of the
organ Meats whereas Brian Johnson also
has a very low intake of glycine from
his diet and he doesn't take a lot of
supplements for glycine either he only
takes 1200 milligrams of glycine per day
whereas Paul saladino gets a lot more
from his tendon Meats whereas me
personally I have a lower methan intake
I have less methan intake than Paul
saladino but I also have a much higher
glycine intake than Paul sadino because
of supplementing glycine I take about 10
to 15 grams of glycine per day as a
supplement in older adults they have
found that low plasma glycin levels are
a marker of visceral adiposity
independent of sex age body composition
or chronic diseases serum glycine is
also negatively associated with
intramuscular OS tissue which is the fat
inside the muscles so the key here
appears to be that you need to be on a
lower methine intake and on a higher
glycine intake to see a dramatic
reduction in your visceral fat the third
thing I think played a role was aerobic
high-intensity exercise aerobic exercise
has been seen to reduce visceral fat and
a 2012 metaanalysis of randomus control
trials found that aerobic exercise was
more effective in reducing visceral fat
than resistance training and there are
studies indicating that high-intensity
interval training is superior to low
intensity exercise for reducing visceral
fat and abdominal obesity so during this
time I have shifted my exercise more
towards aerobic exercise as well as
incorporating more high intensity
aerobic exercise I've done much less
resistance training than last year and
I've done a lot more cardio this year
based on the evidence doing more cardio
and doing more high intensity cardio
appears to be more Superior for reducing
visceral fat than doing resistance
training during this time I was doing
about two to three times a week of Zone
2 cardio for 60 minutes and once a week
I did high-intensity intervals with the
4x4 Norwegian protocol 4 minutes of high
intensity at 80 to 90% of Max heart rate
and 4 minutes of 50 to 60% of Max heart
rate repeated for four rounds this hit
protocol is quite brutal but it is one
of the most effective ways to increase
your vo to Max and it probably has a
very beneficial effect on reducing
visceral fat as well the final big thing
that reduced my visceral fat was
probably green tea intake I started
adding two to three cups of green tea
every day whereas previously I was
drinking only one cup there's a 2012
random as control trial showing that
kogen 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 enhan
the loss of abdominal fat from exercise
the green T group lost more fat Mass
across the board compared to the control
group they lost more visceral fat as
well as more subcutaneous fat as well so
the total visceral fat loss from green
tea isn't massive but if you combine
green tea with exercise you'll see
greater loss in visceral fat than if you
do just exercise alone basically if you
combine hit cardio with green tea you're
going to see massive reduction in
visceral fat and regular coffee has also
been seen to support visceral fat loss
but my coffee intake stay the same
between this time period two cups per
day these are the main things that I did
that resulted in visceral fat loss but
obviously there's a lot of basic things
as well that will support losing
visceral fat which is a good thing here
are the biggest factors that increase
visceral fat added refined sugars high
fructose corn syrup alcohol intake Ultra
processed foods trans fats a high-fat
diet inadequate sleep sleep apnea
chronically elevated cortisol levels low
testosterone and low DHEA levels as well
as Supra physiological testosterone
levels such as when you use steroids or
other anabolics when it comes to things
like fat intake and sugar intake then
the total calorie intake is the most
important thing you could still eat some
amounts of sugar and still see a
reduction in your visceral fat if you're
in a calorie deficit and you lose weight
across the board it's just that if
you're very dialed in with your
nutrition already and you don't see a
reduction in your visceral fat then
reducing the sugar and reducing the fat
intake will probably move the needle I'm
personally not on a zero sugar diet I'm
getting over 200 gram of carbs every day
and my visceral fat is Extreme ex low
and my blood sugar markers like
hemoglobin A1c and fasting insulin are
also very low I don't drink alcohol at
all I haven't drunk alcohol pretty much
for the last 10 years which I do think
has a major role in reducing visceral
fat if you're lean and you're exercising
regularly and you eat a healthy diet but
you still drink some alcohol then you're
just going to carry a little bit too
much visceral fat that's pretty much the
truth and eliminating the alcohol will
reduce your visceral fat I think alcohol
is way worse for increasing visceral fat
than sugar or fat intake is just much
more harmful for your liver and is going
to increase your viseral that way more
than any kind of processed food would
and lastly chronic stress is also link
to visceral fat but I'm not living a
stress-free life I run my own business I
work pretty much 12 hours a day in front
of the computer I have several employees
so I think the key here is being lean
and adjusting some of the dietary macros
to reduce the visceral fat and stress
isn't that big of an obstacle what about
the things that reduce visceral fat here
are the biggest factors inent fasting or
alternative fasting as well as the
fasting MIM making diet has been seen to
reduce visceral fat get 7 to 8 hours of
sleep calorie restriction combined with
exercise polyphenol Rich vegetables and
foods like olive oil leafy greens
berries and some fruit phytochemicals
like berberine corcumin and capsacin and
lastly a higher fiber and higher protein
intake has been found to reduce visceral
fat in terms of the hierarchy of
importance then just losing weight is at
the Top If you're carrying 20 kilos
extra weight then losing that weight
will reduce your visceral fat as well so
you don't need to micromanage or the
other nuances if you're already lean you
can see your abs you're exercising and
you eat like a relatively healthy diet
then you can start to micromanage these
things a bit more like okay I'm going to
look into some supplements I'm going to
try to do more hit cardio I'm going to
drink green tea or I'm going to increase
my glycine intake Etc but if you have 20
30 kilos of extra weight to lose then
just lose the weight and you will see
improvements in your visile fat scores
but how do you know how much visceral
fat you have and how much do you need to
lose like I said the dexa scan is the
most accurate way to measure your body
composition including bone density
muscle mass and visceral fat Mass Texas
scans are quite easy to find in Bak
cities but not every country has them
there are some easy ways to assess your
whistle fat as well to approximate it
but it's not the most accurate way you
basically want to measure your waist
circumference a high waist circumference
is a risk factor for heart disease and
it typically indicates a higher amount
of belly fat which is an indicator of
visceral fat the higher the was of
comference the higher the risk of heart
disease and mortality in both men and
women the optimal was circumference for
men is is below 85 cm and for women it's
65 cm above 95 and 75 cm for women the
risk starts to increase exponentially so
measuring your waist conference is very
easy and convenient you can do it at
your home but it's not 100% perfect
there's also what's called the waist to
hip ratio which is also useful you
basically measure your waist
circumference and then your hip
circumference and then you divide your
waist circumference with your hip
circumference and you get a number you
want your waist to be narrower than your
hips if your waist is wider than your
hips then it means you have too much
belly fat and too much visceral fat the
lowest risk of heart disease is seen
with a waste of hip ratio below 0.95 for
men and 0.80 for women with a waist to
hip ratio above one for men and 0.86 for
women you would see the highest risk so
pretty much get your waist circumference
as low as possible for both men and
women and your hips would ideally be
always wider than your waist overall too
much visceral fat is bad for your health
because it's a sign of metabolic
dysfunction incident resistance and
organ fat a healthy and safe amount of
visceral fat is less than 500 gram or
about one pound however ideally you want
it to be closer to 100 to 200 g Which is
less than a half pound other than that
thanks for watching this video make sure
click the like And subscribe for future
videos about living longer and staying
healthier my name is SE stay optimized
stay empowered
Browse More Related Video
The Literal Most Effective Exercise for Reducing Visceral Belly Fat
Full Day of Eating - I Have the Lowest Visceral Fat - DEXA Results
Your Waist Size Is IMPORTANT!
「內臟脂肪」最怕你做這3件事,口訣534,不上健身房也能瘦肚子|初日診所 李唐越醫師
Ты никогда не похудеешь, пока не поймешь это! Особенности быстрого похудения мужчин и гормоны
Belly fat तोंद कम करने के लिए ये करना पड़ेगा || BEST WAYS TO BEAT BELLY FAT
5.0 / 5 (0 votes)