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