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the visceral fat discussion is
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absolutely different than the general
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fat loss discussion and it's absolutely
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independent from the regular weight loss
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discussion calories in and calories out
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will make you lose weight I'm not
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denying that but there is very clear
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evidence that visceral fat does not
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operate on the same axis people can lose
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weight but not lose visceral
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fat on the contrary they canot lose
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weight but actually lose visceral fat
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we're going to take a look at a brand
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new study that outlines the most optimal
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diet for reducing visceral fat this
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study was published in BMC and it was
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one of the more interesting studies
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because rather than looking at a control
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diet that was like a typical control
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diet where they look at the standard
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American diet so a lot of times these
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diets will say let's look at this sloppy
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standard American diet and compare it to
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this beautiful diet of course there's
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going to be a difference no denying that
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but what this study did is it compared
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three diets one was a pretty clean what
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they considered healthy guideline diet
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which was actually not bad it was higher
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protein it was decent veggies fruit
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things like that it wasn't bad at all
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they compared that to a standard
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Mediterranean diet so that's like if you
00:01:19
were to say look up the Mediterranean
00:01:21
diet and start doing it or go to Europe
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and eat Mediterranean right then they
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compared that to a third cyp diet which
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was what they they called an optimized
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or polyphenol rich Mediterranean diet so
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this was a Mediterranean diet that had a
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little bit more fruit and had a little
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bit more tea had a little bit more
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polyphenols it was pretty darn
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interesting now the reason they did this
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is the same research group that
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conducted this study we're talking about
00:01:45
today had conducted a multitude of other
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studies really finding solid links
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between
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polyphenols and metabolic health so
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they're like well let's take a look at
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just various diets and see what does
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better for weight loss and visceral fat
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well we do have to look at the
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correlation first there was a study that
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was published in nature Communications
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that looked at visceral fat specifically
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a few years back 40,000 people and it
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looked at their MRI scans and it found
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that when it came down to the actual
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visceral fat that was the only type of
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fat on the human body that was
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associated with cardi metabolic disease
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subcutaneous fat regular fat on the body
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was not associated with cardiometabolic
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dysfunction only visceral
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fat as a matter of fact Glu feral fat
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around like the hips and things like
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that was actually cardom metabolic
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protective now I'm not saying go out and
00:02:45
gain regular fat that comes with its own
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set of problems but visceral fat is the
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only one that is like clear okay this is
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a problem now let's talk about the
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findings of the study because this is
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where things get really really
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interesting and it kind of debunks some
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of the the common nutrition stuff that's
00:03:01
out there before we get into that I put
00:03:03
a link down below for you to check out
00:03:04
after this video for a company called
00:03:06
fatty 15 when it comes down to metabolic
00:03:09
Health this is extremely interesting
00:03:11
stuff fatty 15 is a
00:03:14
C15 fat it's the only supplement of its
00:03:17
kind it was founded by the Navy when
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they were doing research on dolphins and
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they ultimately found out that dolphins
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and humans have the same issue with
00:03:26
metabolic dysfunction and insulin
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resistance that comes as a result of
00:03:30
missing out on this particular fat that
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usually comes from high fat Dairy it is
00:03:36
extremely intriguing I interviewed the
00:03:38
founders and the scientists that
00:03:40
discovered this stuff and they also gave
00:03:42
me a discount link that I put down below
00:03:45
Thomas 15 that code gets you 15% off of
00:03:48
fatty 15 now this stuff is more
00:03:50
important than Omega-3s which says a lot
00:03:54
so Omega-3s are critical but fatty 15
00:03:57
the c-15 fat is what gives cellular
00:04:00
structure and protection to the membrane
00:04:02
of our cell protecting us from oxidation
00:04:05
making it so that the cell is sturdier
00:04:08
and does not oxidize thereby
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potentially kind of negating some of the
00:04:14
Aging effects so it can potentially slow
00:04:17
down the effects of an aging or oxidized
00:04:20
cell and you notice this stuff almost
00:04:22
immediately at least I it so that link
00:04:24
is in the top line of the description
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underneath this video If you're trying
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to change your health it's it's
00:04:30
something that you should be looking
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into okay so what they found is that the
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healthy diet guideline group the group
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that just went on a healthy diet they
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didn't lose any weight okay but they
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ended up losing 4.2% of their visceral
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fat this is what's kind of interesting
00:04:45
is their weight didn't change at all but
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they lost fat in the visceral fat region
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that in and of itself is actually
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interesting just by adopting healthier
00:04:52
lifestyle practices they got better okay
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the regular Mediterranean group they saw
00:04:59
pretty decent effects they saw a 2.7%
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weight loss and then in addition to that
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they saw a 6% reduction in visceral fat
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that's pretty darn awesome then the
00:05:11
group that just had more green tea and
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what they called a duckweed Shake
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duckweed is a very polyphenol rich green
00:05:19
so they just added like a shake with
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duckweed and two to four cups of green
00:05:23
tea per dat just by adding that in 3.9%
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weight loss and drum roll pleas 14
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% reduction in visceral
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fat it doesn't just have to do with the
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calories when it comes to visceral fat
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visceral fat is such a proxy for our
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metabolic Health that things can
00:05:42
influence visceral fat long before they
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influence even just our weight so what
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can we take away from this because I
00:05:49
have a a full protocol that we can
00:05:51
follow based upon this well we need to
00:05:52
first off look at the polyphenols and
00:05:54
where they came from specifically that
00:05:56
seem to have the biggest impact the two
00:05:59
poly phenols were hippuric acid and
00:06:02
eurothane now hippuric acid is
00:06:04
interesting because this is usually
00:06:05
found in Forest berries now Forest
00:06:07
berries you could do a Google search on
00:06:08
that that's going to be things like
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blackberries black currant uh maybe
00:06:13
raspberries maybe wild strawberries um
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choke berries things like that so
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usually the darker berries wild
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blueberries any kind of Forest Berry is
00:06:21
usually high in hippuric acid now we
00:06:24
found that HC acid the levels that were
00:06:27
higher of hirc acid ended up associating
00:06:29
with more visceral fat being lost now
00:06:32
the other food that is very very rich in
00:06:33
huic acid is green tea H how about that
00:06:37
they increase green tea consumption with
00:06:38
these folks what do you know the next
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one was urethan a which you typically
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see in pomegranates you see in some nuts
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and you see in various forms of tea now
00:06:48
it's a little bit harder to metabolize
00:06:51
this one but there is still a direct
00:06:53
correlation we've seen in other research
00:06:56
that urolithin a can actually protect
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from Gaining visceral fat when subjects
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are eating a high fat high calorie diet
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so it has some cardom metabolic
00:07:08
protective measure there but what we
00:07:09
have to ask ourselves here is are these
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polyphenols directly doing something to
00:07:14
visceral fat or to our metabolism that's
00:07:17
where things get really interesting and
00:07:18
that's where I hope that you're still on
00:07:20
this video and paying attention because
00:07:21
this is where we connect the dots and
00:07:23
understand these things and where I have
00:07:24
more of a
00:07:25
protocol hipic acid specifically is much
00:07:30
more
00:07:30
associated with gut health right so
00:07:34
huric acid is a byproduct of the
00:07:37
microbial metabolism of polyphenols so
00:07:41
if I were to eat a bunch of fruit right
00:07:42
now I might get HPC acid from those
00:07:45
fruits but I'm more likely getting huric
00:07:48
acid as a
00:07:50
postbiotic as a side effect of breaking
00:07:54
down those polyphenols in my gut the
00:07:56
other thing that we now know is that
00:07:58
based upon a study published in
00:07:59
nutrients is that polyphenols act as a
00:08:02
Prebiotic fiber but then in addition to
00:08:04
that they also protect from Gram
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negative or bad bacteria forming in our
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gut the more that time goes on the more
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that I am well should I say the less
00:08:15
that I'm convinced that it's the fiber
00:08:17
in fruit that is the beneficial thing
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and it might be the polyphenols because
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the polyphenols sort of act as a fiber
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without being a fiber the polyphenols
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act as a Prebiotic but then they also
00:08:30
act as like a like a Weaponry to protect
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us from bad bacteria now where it gets
00:08:35
really interesting though is there is a
00:08:37
study published in scientific reports
00:08:39
that looked at levels of hippurate and
00:08:41
hippuric acid and they found that these
00:08:45
levels were associated with better gut
00:08:48
health okay so where we have to look at
00:08:50
this now does huic acid and urethan a
00:08:53
directly
00:08:55
affect visceral fat or are they proxies
00:09:00
for good gut health what I mean by that
00:09:02
is do we just happen to have high levels
00:09:05
of these polyphenols because we have a
00:09:07
healthy gut or are these polyphenols
00:09:11
doing something to the visceral fat
00:09:14
there's a reason why I make this
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connection there is a very strong and I
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mean very strong correlation between the
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microbiome and visceral fat there are
00:09:25
only two strains of bacteria that are
00:09:28
directly associated with BMI when it
00:09:30
comes down to the microbiome There are
00:09:33
16 strains that are associated with
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visceral fat what that means is that
00:09:39
there's only two strains in all that we
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look at that are associated with people
00:09:43
gaining fat or getting bigger right and
00:09:45
that's futas and bacteroides or yeah I
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think that's how you say and then the
00:09:50
other one is 16 in this category that's
00:09:53
directly associated with visceral fat so
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stronger connection between the gut and
00:09:57
visceral fat between or versus the gut
00:10:00
and body fat right so with this we do
00:10:03
know that gut health is important so if
00:10:05
these polyphenols are exceptionally good
00:10:07
for the gut then maybe that is how they
00:10:09
are so good for helping us reduce
00:10:11
visceral fat another thing that I have
00:10:13
to mention with the optimized
00:10:15
Mediterranean diet what they did is they
00:10:17
did actually reduce some of their
00:10:20
overall saturated fat consumption they
00:10:23
didn't have them like cut out a ton of
00:10:25
things they just had them reduce
00:10:26
saturated fat and there was a pretty
00:10:28
large study that was published in
00:10:29
diabetes a while back that found that
00:10:31
whenever saturated fat intake increased
00:10:34
visceral fat intake seemed to increase
00:10:36
as well now in someone that's doing a
00:10:39
low carb ketogenic diet or a carnivore
00:10:41
diet I think that that's a different
00:10:42
situation altogether I think there's
00:10:44
different metabolic mechanisms at play
00:10:46
that probably absolve you of some of
00:10:47
that but when you're eating a standard
00:10:49
diet it's pretty clear that when you
00:10:52
start going up above 20% of your daily
00:10:54
intake of fat from saturated fat it
00:10:58
starts to be metabolic
00:11:00
delerious it doesn't make a lot of sense
00:11:02
when you looked at most of literature so
00:11:04
when they reduce the saturated fat it
00:11:06
also reduced some of the viseral fat so
00:11:09
with all that being said I'm not saying
00:11:10
don't eat red meat I'm saying maybe hey
00:11:13
you want to choose slightly leaner Cuts
00:11:15
so here are some of my sort of takeaways
00:11:18
from this now that we've learned that
00:11:19
this is highly highly effective eat
00:11:22
about one gram per pound of lean body
00:11:25
mass of lean protein per day now if
00:11:28
you're 200 lb and you're decently lean
00:11:32
you can do the math that you can
00:11:33
probably consume about 180 to 200 gram
00:11:35
of protein that's probably your goal
00:11:36
when I say lean protein I don't mean
00:11:39
choose chicken breast I mean don't
00:11:41
choose something like a super juicy
00:11:43
brisket or ribey all the time it means
00:11:46
hey eat a regular cut of meat whatever
00:11:48
natural amount of fat that you get with
00:11:50
it you get with it but don't purposely
00:11:52
opt for a choice cut that is dripping in
00:11:55
fat I know it tastes good but that's not
00:11:58
doesn't make sense like at the doesn't
00:11:59
make sense to say hey we're only going
00:12:01
to eat these fatty Cuts because they
00:12:02
taste good and because I can eat fats no
00:12:04
no no no no ancestrally we'd eat
00:12:06
whatever sometimes we'd eat the breast
00:12:08
sometimes we'd eat the thigh sometimes
00:12:10
we'd get the juicy fatty cut it just was
00:12:13
the luck of the draw most of the time
00:12:15
two cups of dark berries per day which
00:12:18
sounds like so many carbohydrates Tom
00:12:20
you're making me eat so much sugar no
00:12:22
it's not that much we're talking like
00:12:24
maybe 40 grams of carbs talking two cups
00:12:27
of like some strawberries some
00:12:28
blackberries and some black C some
00:12:29
raspberries something like that two cups
00:12:31
of green tea per day you want the truth
00:12:34
it works you want the truth it's muscle
00:12:36
sparing you want the truth it helps you
00:12:38
burn fat you want the truth you oxidize
00:12:40
fat at a better rate you want the truth
00:12:42
it's got a lot of polyphenols which are
00:12:43
associated with less visceral fat you
00:12:45
want the truth you got to drink green
00:12:46
tea it's just the way it goes you can
00:12:48
drink your coffee too but maybe you
00:12:49
should really entertain some green tea
00:12:51
good news is you could have decaf green
00:12:53
tea and still get a lot of the benefit
00:12:55
choose some low oxalate leafy greens
00:12:58
okay in this particular case they were
00:12:59
using that weird one called duckweed
00:13:02
which I had heard of before but didn't
00:13:04
realize it was actually like a thing you
00:13:06
could consume so high polyphenol Rich
00:13:08
veggies you don't need a ton of them
00:13:10
it's just for the polyphenols it's not
00:13:11
so much for the fiber aged cheeses eat
00:13:13
some Parmesan eat some peino Romano
00:13:16
things like that practice the occasional
00:13:18
etrf couple days a week skip dinner
00:13:21
couple days a week skip breakfast
00:13:23
fractally eat there's another one with
00:13:25
visceral fat strongly connected with
00:13:28
taking breaks from food if you take
00:13:29
breaks from food you have a higher
00:13:31
chance of burning into some of that
00:13:33
visceral fat take care of the gut which
00:13:35
means things like bone broth means
00:13:36
things like the occasional colostrum
00:13:39
okay if you can get like a colostrum
00:13:40
supplement or a collagen supplement it
00:13:42
means trying to avoid emulsifiers try
00:13:45
reducing things like polysorbate 20 40
00:13:48
and 80 okay we don't or 20 60 and 80 I
00:13:50
should say we don't really need those in
00:13:51
their diet and not exactly good for the
00:13:54
gut barrier if you have a compromised
00:13:55
gut if you exercise a lot might not be a
00:13:58
bad idea to add in five or 10 grams of
00:14:00
glutamine per day too super super good
00:14:02
for the gut and add maybe half a cup to
00:14:05
one cup of fermented dairy per day
00:14:07
whether it's yogurt whether it's cafir
00:14:09
whether it's cottage cheese or anything
00:14:11
like that as always keep it locking here
00:14:13
my channel see you tomorrow
