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.