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Language: en
Inflammatory excess visceral fat is one
of the most dangerous things that you
can have in your body. It's a setup for
type 2 diabetes. It's a setup for many
different kinds of cancer for heart
disease and even dementia. I was
astounded to see that drinkers had a
shrinking of their waist circumference
and they had less [music] body fat and
their inflammatory markers also went
down and they actually [music] lost
weight.
>> They gave half of the group four cups of
coffee every day [music] for 6 months.
the end of the study drinkers lost 4.6
pounds. The placebo group gained 4.4
[music] pounds. So, step number one, if
you want to lose visceral fat, do not.
[music]
If you really want to fight body fat and
raise your metabolism, you don't want to
fear your food. You want to actually
lean into it to look for delicious
healthy foods eaten at a modest volume
and also eating eaten at the right time,
you know. So, it's not just it's
obviously what you eat is important and
and and how you eat is important, but
when you eat can also make a difference.
It turns out that yes, oily fish are
healthy because you get marine omega-3
fatty acids. But there was a study from
Iceland that was quite surprising. They
wanted to look at what the effect of
omega-3 fatty acids were on body fat.
And guess what? Turns on brown fat,
shrink, helps you lose weight, burns
away visceral fat, so your waist size
can shrink. And of course, they found it
that eating salmon three times a week
for eight weeks will actually cause you
to lose up to 15 pounds. All right, so
that's a lot of weight. Omega-3s are in
salmon, right? It's a oily fish. In
fact, I can tell you there's 1,500 1,565
milligrams of um of omega-3 marine
omega-3 fatty acids in a um in a uh a 5
oz serving of salmon. Okay, but here's
what's crazy, and I think this is what
opened my eye. The same researchers
studied what they thought was going to
be a non oily fish like cod. Cod's not
considered an oily fish. Cod only has
284 milligrams, not 1,500 of omega-3
fatty acids. Pretty low. Guess what they
found? People that ate cod three times a
week lost 10 pounds
over eight weeks.
>> Wow.
>> You don't have to eat macro and
anchovies in order to get adequate
omega-3s when it comes to your
metabolism to fight fat. Something as
low as cod with that amount of omega-3s
will do it. So, in my chapter, I convert
in different seafoods that cod amount of
omega-3s. You want 284 milligrams of of
omega-3s in a serving. Guess what that
translates to into medium-sized Gulf
shrimp? Oh, you only need eat four Gulf
shrimp to get as much you get in that
serving of cod. How many oysters? You
need to eat eat oysters. You want mac
mackerel, which is really oily, you only
need one forkful of mackerel to get that
amount as a cod. You don't even need
that much mackerel. Halibit, which is,
you know, a very mild white fish, right?
Not oily. You only need to have eat half
[snorts]
a piece of halibit half the size of a
deck of cards in order to get the same
amount of omega-3s as you get in cards.
Remember, I told you when you actually
eat food, your insulin rises uh in order
to draw that energy to load into your
cells. Our metabolism is hardwired so
that when you're eating with and your
insulin's going up, our metabolism stays
focused on loading up on fuel, not
burning it. Okay? When we're not eating,
our insulin goes down. Our metabolism
switches gears like switching train
tracks and basically says, "All right,
it's time to burn some of that fat
stored in cells." And maybe you're
burning the fat from dinner. Maybe
you're burning the fat from yesterday.
Maybe you're burning the fat from the
holidays. But that's actually when
you're sleeping, you're actually able to
burn. That's the way our our metabolism
is hardwired. So, here's what I do. I
try to give my body as much time to
naturally burn uh fat as possible. If
I'm sleeping 8 hours a day from 11:00 to
7:00, for example, all right, here's
what I do. When I eat dinner the night
before, if I eat dinner at 7:00 and I
put the dishes away at 8, I don't eat
anything after dinner. Now, guess what?
I I put the dishes away at 8 o'clock. I
go to bed at 11, I've gained three extra
hours of fat burning, metabolism,
grooming. I'll wait an extra hour before
I eat breakfast. Okay, now I've gained
an extra hour. So, the 8 hours of sleep
plus the 3 hours of night before, 11
hours plus one extra hour in the
morning, I have just spent half my day
burning down extra fuel. All right, so
what are some foods that you can eat
that actually make you feel full? and
and how do you eat them so you can kind
of get to that better desired state?
Well, first of all, um foods that have a
lot of dietary fiber like chickpeas,
legumes, lentils, white beans. I mean,
you ever you ever have like a bean taco?
All right, like one bean taco will make
you eat less dinner later on, right, for
lunch for it'll make you eat less dinner
later on. And that's because beans with
all that dietary fiber actually have a
satiety effect. not only on your gut but
also in your brain. And that's a good
thing. And that dietary fiber by the way
has a fringe benefit, a big one, which
is that diet that dietary fiber feeds
our gut microbiome. And that gut
microbiome turns out to be much more
important than we thought for longevity.
Okay? Okay. And this is an area that I'm
super fascinated by because here we are
talking about gut health and
anti-inflammation and autoimmune
diseases and all that all the the
current discussion around gut health.
All right. Turns out the latest research
shows that this is as important in ways
that we don't haven't fully figured out
yet for longevity. And this was a a
study uh done uh by Cornell in New York
um looking at Swedish women who were
normal body size or skinny. So you've
heard of skinny fat. This is what they
were studying. And they looked at these
women uh uh to see they did DEXA scans
as you described um to see how much body
fat they had. And then they followed
them over 13 years. And they actually
found that women who did not have extra
body fat had, you know, normal risk of
breast cancer. But women who had skinny
fat, so remember all the women in the
study, and so 3,000 women actually were
normal body size. Not I mean, they
weren't super models, but they were they
were just normalsized women. Some of
them were slimmer than others, but none
of them were obese. None of them were
overweight. Uh just normal size. Um and
they but they knew at the b baseline
what the dexa scan showed and what they
found is that women who had excess body
fat over the period of 13 years had a
three-fold increase in the risk of
developing breast cancer and it's linked
to higher met inflammatory markers in
their bloodstream which makes total
sense. The leaking body cream, the
leaking inflammation, you know, in a
skinny tube, all right, or normal size
tube, normal suitcase. Look, the
suitcase can't expand bigger. It's it's
got a finite size um but it's leaking
out and and this is because cancer
thrives in an inflammatory environment.
If you have inflammation without even a
microscopic cancer like we talked about
but a small tumor. Putting inflammation
in the environment of a cancer is like
pouring gasoline on the embers of a
fire. You ever go camping, you have a
campfire, it's almost out at the very
end. Now if you pour some gasoline, it
boom whoosh. You're going to have to
create a bonfire all over again. That's
how dangerous inflammation is. So that's
why excess visceral fat, inflammatory
fat, is so dangerous and linked to
cancer. And by the way, not just breast
cancer. Turns out that excess visceral
fat has been linked to 14 other cancers.
Increased risk of 14 other cancers.
Everything from colon, ovarian, lung,
breast, prostate. Uh it it's the it's a
it's a growing list of cancers that seem
to be at put you would be at higher risk
if you had actually high levels of
visceral fat. And it makes total sense
given the inflammation. Now inflammatory
excess visceral fat is one of the most
dangerous things that you can have in
your body. It's a setup for type 2
diabetes. It's a setup for many
different kinds of cancer, for heart
disease, and even dementia. There's a
lot of research that links excess
visceral fat with all these chronic
diseases. So, you want to avoid excess
visceral fat. Now, how do you know if
you have too much? Well, to measure it,
you actually need to have get a scan
called a DEXA scan or a dual energy
X-ray absorpteometry
scan, DEXA. And this scan measures the
different types of tissue in your body,
your bone, your muscle, your fat. Okay?
And it tells you where that tissue is
located, how much of it there is.
[snorts] So from research has already
been done, we know that your body has
normal healthy fat. And of that fat,
only 10% of it should be visceral fat.
That's what you need to actually
survive. But when you start exceeding
that amount, all right, your belly is
going to bulge. And when you see
somebody with a beer gut, that's because
a lot of that visceral fat inside the
cavity of the belly has been growing,
growing, growing, and it pushes out the
belly from the inside out. All right?
It's like pregnancy with a mound of fat.
And if you can't get a DEXA scan, an
easy way to assess whether you're
gaining visceral fat is really check
your belt size, your waist size, because
when visceral fat grows, it actually
expands your waist circumference. All
right? That's the uh the the the length
around your waist and your belt size.
You're going to need bigger pants.
You're going to need bigger clothes and
your belt loop is going to actually get
um loosened up. All right. So, if you
need to expand your belt or you need
bigger clothes, you're probably growing
visceral fat. You don't even need to go
on a scale to take a look at that. So,
step number one, if you want to lose
visceral fat, do not overeat.
Now, how do you do this? How do you
avoid overeating? Well, I'm going to
give you three practical tips. Tip
number one, take smaller portions when
you're putting food onto your plate,
right? It's up to you. You get the food
you're taking the spoon or fork on and
putting on your plate. Keep about
twothirds of the plate empty. All right?
Lots of white space. Number two, never
feel like you have to clean your plate.
You know that old saying about the clean
plate club and there are starving people
in every part of the world. Look, quit
that club. that came during World War I
and then World War II as a way of
actually trying to save food for the
troops. Today, there's too much food.
There's overabundance of food. And when
you get it on your plate, okay, don't
you shouldn't put it on yourself, but if
somebody else puts it on for you, don't
feel obliged to finish it. All right,
there's a good chance if you do that,
you're just going to go overeat. All
right? And that will make it hard to
lose visceral fat. And the third tip
about not overeating is to follow the
old confusion rule that's called harachi
bunmi. Harachi bunmi is a Japanese
saying from the confusion principle of
stopping your food stop eating when
you're 80% full. All right. Well, how do
you do this? You say like I don't know
how to do 80%. Well, if you eat slowly
and you get in touch with your own body
by eating slowly, your stomach will
actually fill, when it gets close to
that 80% mark, it's going to be
releasing a hormone called leptin. It's
going to go to your brain and it's going
to signal to your brain, hey, slow down.
We are getting full. So, this will allow
you by slowing down eating and by being
in touch with our body to know when your
hunger has been satisfied, but you're
not full. Right? Most of the time, we
are kind of conditioned to eat until
we're really full and then we take it a
few steps extra and now we're
uncomfortably full. We're stuffed. No,
don't do that. Just eat slowly until
your brain signals to you that, you
know, we're actually done. That's about
80% full. Eating ultrarocessed foods.
This might seem like a no-brainer,
right? Because ultrarocessed foods
contain added sugar, unhealthy fats,
artificial preservatives, and colorings
and flavorings, all the things that
interfere with a healthy metabolism. All
right? And your and you need a healthy
metabolism to burn down visceral fat. So
when you have ultrarocessed foods, it
damages your gut microbiome, which you
need for your metabolism. And your gut
microbiome also lowers inflammation. So
now you're if you damage that gut
microbiome, now your inflammatory levels
are going to go up in your body. The
other thing you should realize is that
ultrarocessed foods um are really easy
to overeat. Remember I told you that's
the first thing you don't want to do is
overeat. And that's because many
ultrarocessed foods are engineered
designed to make you crave eating a lot
of it. It's engineered for your brain to
re respond to the taste and the flavor,
okay? To want to eat a lot of it. If you
overindulge in those ultrarocessed
foods, not only you loading up on too
many extra calories, but you're also
loading up on all those other harmful
additives that are actually going to
interfere with your body's ability to
burn visceral fat. There's a lot of
clinical research around uh the benefits
of coffee and burning down extra
visceral fat. Um a study from the
Harvard School of Public Health, for
example, looked at men and women who are
between the ages of 35 and 69. And these
women are overweight and they had
insulin resistance. But here's what this
re these researchers did. They gave half
of the group four cups of coffee made
with robusta um robust beans, coffee
beans, and they gave them four cups of
coffee to drink every day for 6 months.
And the other half of these uh people in
the research study just got a placebo.
All right? And at the end of the study,
remember four cups of coffee every day
for six months. coffee versus placebo.
They measured their body composition. So
they actually did put the people through
a scanner after six months of coffee
drinkers, four cups a day, shrank their
body mass, meaning they shrank their
weight by 4.6 pounds. They dropped four
4.6 pounds. All right, just under five
pounds. And they actually shrank their
visceral fat just by drinking coffee.
Now, what was interesting is that the
placebo group, the group that didn't get
the coffee, guess what? They were just
allowed to eat. I mean, everybody just
ate their their normal food, the placebo
group actually gained 4.4 lbs. So, the
coffee drinkers lost 4.6 lbs. The
placebo group gained 4.4 lbs. Now, they
separated even more widely. This is due
to the chlorogenic acid in the coffee,
the caffeine and the cafeic acid. So
drinking coffee is just one way that you
can actually uh take to actually lose
harmful visceral fat. There was a study
done by uh a medical school in Iran.
It's the Isvahan University of Medical
Sciences. They do a lot of food as
medicine research and they looked at 70
women who are in a diabetes clinic with
metabolic syndrome. These are women who
had a little bit of extra weight, high
blood pressure, high cholesterol, high
blood sugar. That's a high big waist
size. Uh this is a high lots of visceral
fat. This is the cardinal signs of
metabolic syndrome. Uh it again on your
way to type 2 diabetes. And what they
wanted to do with these women is to see
what the effect of green tea is. So one
group and these women were given one cup
of green tea to drink three times a day.
In other words, they got three cups of
tea a day. That's the dose of tea times
8 weeks. Three times a day times 8
weeks, right? Uh and the only the other
group, the other half only just got a
placebo of warm water. And here's what
they found when they actually measured
the uh body weight and they measured the
waist circumference. So remember tube of
the body, right? You got a lot of
visceral fat. It's growing inside there.
It's stretching out the tube, right?
That's the beer gut. All right. When you
shrink visceral fat, guess what? The
circumference, your waist size contracts
and your tube does isn't stretched out
as much, right? So, at the end of 8
weeks drinking tea three times a day,
the researchers found that the tea
drinkers lost 2 lbs and they had a
smaller waist circumference about almost
an inch, 3/4 of an inch. uh it's like
almost one belt hole smaller and they
measured exactly what what was being
lost and it was their visceral fat was
their visceral fat. They lost visceral
fat by drinking tea. Now they also
measured other body parameters to see if
drinking tea was also helpful for um uh
chronic diseases uh and and
physiological function meaning normal
body functions. And what they found is
that the green tea drinkers also had
lower blood pressure. Their systolic
blood pressure, right? Blood pressure is
like 120 over 70. High blood pressure is
140 over 90 or higher. The top number or
the bottom number being much higher than
normal. And it turns out that by uh
drinking tea, the top number actually
goes down. that protects you against
stroke because high blood pressure
increases your risk dramatically of
actually um dying of a stroke. So
lowering your systolic blood pressure
really helpful. Weight loss tends to
attract a lot of attention which quickly
becomes a populist idea like people want
to believe something that might not be
true. Uh so uh so I was always skeptical
about apple cider vinegar and weight
loss. But then the research starts to uh
come out and this is where I as a myself
as a scientist I have to be honest by
saying you know I can assume one thing
but if new data comes out that I I look
at and I I critically evaluate and the
data shows that something is true or
untrue I've got to I've got to go with
the data. So with apple cider vinegar, I
was astounded to see that uh researchers
in Japan had been studying a dose
dependent effect of apple cider vinegar
on metabolism and that's weight loss.
That's actually reduction in body
composition when it comes to visceral
fat. Uh that's lowering of inflammatory
markers in the blood. You know, the real
research that one does in food as
medicine, not the woo woo stuff. Um, and
what I saw was really quite remarkable.
First, uh, in in one of these research
studies, they gave people, uh, what they
called low dose, which is one tablespoon
of apple cider vinegar versus high dose,
which is three tablespoons of apple
cider vinegar. So, if you imagine in
your kitchen taking out a bottle of
apple cider vinegar and and pouring
three tablespoons in it into a into a a
small cup. All right? um that three
tablespoons is pretty easy to actually
to drink if you had to. It's a quick
shot. Um uh uh well, they studied this
daily over the course of a month. And
what they found indeed is that people
who had any apple cider vine apple cider
vinegar um compared to a placebo, which
is drinking water, uh that uh uh that
that any apple cider vinegar would
actually shrink waist circumference,
which is the size of your waist. And the
waist circumference reflects how much
fat is in the tube of your body, right?
So, and that's visceral fat inside
there. So, uh, over the course of a
month, apple cider vinegar drinkers had
a shrinking of their waist
circumference. So, and they had less
body fat, uh, and their inflammatory
markers also went down and they actually
lost, uh, weight when you looked on a
scale. That's pretty amazing to me that
you can do a a study to show that this
works. Now, couple of fine points. The
people who had the higher dose, three
tablespoons of apple cider vinegar, lost
more weight, lost more body fat than the
ones who had one tablespoon. And that's
a dose response, which is a good sign
that there's something real biologically
going on. All right. Um, usually if it's
sort of look, you can have different
kinds of [clears throat] dose responses.
This one was pretty convincing that
something was working. uh if a little
bit is good, a little bit more uh can
actually have even a greater effect and
and loss more fat. Um and the fact that
was that the type of fat that was lost
was visceral fat. That is the harmful
inflammatory fat that we really want to
deal with, you know, um especially by
the way in Southeast Asians. That that's
really the kind of the apple uh uh shape
that people can become as they get
older. And the apple is really where the
waist size expands because you wind up
actually growing more visceral fat.
Visceral means guts and visceral fat is
a fat that kind of grows naturally grows
around the guts. But when it builds up,
you expand your waist size. So you want
to kind of reverse that. Apple cider
vinegar actually works. Now couple of
things about it. When you break it down
into what is actually happening because
I, you know, I always ask, does
something work in people? doesn't work
in people, you know, like we've cured
cancer in mice all for years. Doesn't
mean that it's going to work in people.
But something that works in people now,
it's worth going back into exploring how
what's the mechanism of action, you
know, like like an inquiring scientist
always wants to know. So guess what?
It's not the apples in apple cider
vinegar. It's not the apple source. It's
the vinegar. It's the acetic acid. All
vinegar is made with acetic acid. In
fact, acetic acid is a definition of
vinegar, which is another name for
vinegar. The chemist, the chemists call
acetic acid, the chefs call it vinegar.
All right? And vinegar uh actually works
by preventing fat cells in our body.
These fat cells are called adiposytes.
Adipose fat site cell uh vinegar acetic
acid prevents fat cells from expanding.
All right? And it also impedes your
body's own ability to make new fat
cells. So we, you know, we all are born
with fat cells. They expand. It's our
fuel tank. If if you are still eating
and you're building more fat, your body
can make new fat cells with stem cells.
So now you actually create more fuel
tanks and you can grow your fat mass.
Acetic acid prevents the first fat
masses from from blowing up like
expanding and it prevents the new ones
from growing as well. We think that
that's really the one of the primary
mechanisms of action acetic acid or
vinegar. What does that mean? That means
that apple cider vinegar is good. That's
been shown in clinical studies, but it
means that other vinegars are also good.
white vinegar, red wine vinegar, uh
there's all kinds of vinegar you can
actually make um with a variety of
different uh uh uh fruits and
vegetables, frankly, that can all be
fermented to create that acetic acid. Um
if you take a look at uh countries in
Asia, they have black vinegar, fermented
vinegars. There's a whole, you know, go
into any store that carries a variety of
vinegars and you will be blown away by
the uh by the diversity of how you
create vinegar. My health tip, anybody
who is interested in exploring this for
themselves is if you are whatever the
vinegar is, please pick up the bottle
and read the label for the ingredients
because you want to make sure that it
really is indeed true apple cider
vinegar or red wine vinegar and it
doesn't have other ingredients added to
it because many times well-intentioned
uh companies will want to doctor up or
put additives into a vinegar in order to
make it more appealing. Great example is
salad dressing. Salad dressing is made
with vinegar and oil, but in a salad
dressing, they'll put all kinds of
things in there to make that product
seem more appealing. And those additives
can actually be detrimental to your
health and detrimental to your
metabolism. Hey, if you like that video,
then you're going to love this one.
Check it out.