The World's Easiest Diet For Visceral Fat Reduction In 14 Days | Ben Azadi

Summary

Highlights

• Ben lost a stunning 80 pounds by following his own fat-burning protocol. 💥🏋️‍♂️
• Insulin increases fat storage; cutting carbs significantly lowers insulin levels. 🍝🔪
• Snacking can disrupt fat burning - aim for fewer meals instead. 🍫🚫
• Walking after meals helps control blood sugar and insulin spikes. 🚶‍♂️🍛
• Sprinting 3 times a week can dramatically boost fat loss. 🏃‍♀️🔥
• Intermittent fasting aids in reducing insulin resistance and triggers autophagy. ⏳🔄

Key Takeaways

• Swap out high-carb foods for protein-rich alternatives and healthy fats to manage insulin levels. 🚫🍞
• Engage in high-intensity interval training, like sprinting, to burn visceral fat effectively. 💪🏃
• Practice intermittent fasting to enhance fat burning and boost metabolism. ⏲️📉
• Incorporate regular walks, especially after meals, to stabilize blood sugar levels. 🚶🍽️
• Prioritize deep sleep each night to activate fat-burning hormones. 🛌🌛
• Avoid alcohol or limit its intake to improve metabolism and reduce belly fat. 🍹🚫
• Monitor stress levels, as high cortisol can contribute to fat storage. 🧘‍♀️💆‍♂️

Overview

Chapters

• 00:00 - 01:00: Introduction and Personal Experience The chapter introduces the issue of visceral fat, describing it as the harmful fat around the stomach. The author shares a personal experience of weight loss, detailing how they went from weighing 250 pounds with 34% body fat to weighing 170 pounds. The chapter sets the stage for a lesson on an easy-to-follow diet designed to reduce visceral fat in less than two weeks.
• 01:00 - 02:00: Understanding Insulin and Carbohydrates The speaker discusses their personal experience with managing body fat, specifically visceral fat, despite having a low overall body fat percentage. They highlight the importance of understanding how to effectively burn fat and improve health metrics like pre-diabetes and high blood pressure. The speaker also mentions their personal transformation and the effectiveness of a particular approach, which they promise to share through seven steps to burn fat.
• 03:00 - 05:00: High Sugar Foods and Alternatives The chapter focuses on the impact of high sugar foods on visceral fat accumulation and the crucial role of insulin in this process. It explains how elevated levels of insulin can lead to the storage of visceral fat around vital organs such as the heart, kidneys, liver, and pancreas, thereby increasing the risk of chronic diseases including fatty liver disease, obesity, cancer, and heart disease. The chapter aims to educate the reader on steps to reduce insulin levels to prevent visceral fat build-up and improve overall health.
• 08:00 - 12:00: Exercise and Alcohol Impact The chapter focuses on the relationship between exercise, alcohol, and their impact on the body's hormonal functions, specifically regarding fat storage. The key hormone involved in fat storage is insulin, and it is highlighted as the sole hormone that triggers fat storage among over 600 hormones in the body. While cortisol collaborates with insulin in the process, insulin is primarily responsible for visceral fat accumulation. The chapter also addresses the three macronutrients (carbohydrates, proteins, and fats), pointing out that carbohydrates cause the most significant insulin spike.
• 12:00 - 18:00: The Benefits of Walking The chapter discusses the physiological response of the body to different macronutrients in terms of insulin production. It points out that carbohydrates lead to the highest insulin response, proteins moderate, and fats minimal. This insight into human physiology is backed by medical textbooks. Based on this information, the chapter suggests that replacing carbohydrates with proteins and fats can be beneficial for managing insulin levels. This dietary adjustment forms a key part of the protocol aimed at optimizing health.
• 21:00 - 28:00: Importance of Intermittent Fasting The chapter on 'Importance of Intermittent Fasting' explains the relationship between fat-burning hormones and insulin. It highlights that these hormones cannot coexist with insulin, which implies that insulin presence can impede fat burning. The chapter aims to educate readers on common misconceptions about certain foods that are considered healthy but might actually cause visceral fat. The author mentions using a tool like Chronometer to input dietary information and assess nutritional content, including carbohydrates, proteins, and fats. This chapter illustrates the need for awareness about the foods which might seem beneficial but can negatively impact fat management.
• 28:00 - 37:00: Deep Sleep and Stress Management The chapter discusses how certain foods can lead to weight gain and the accumulation of visceral fat. An example provided is an acai bowl from Jamba Juice, which contains 20 teaspoons of sugar (99 grams), causing a significant increase in blood sugar and insulin levels. Similarly, two servings of Lucky Charms contain 12 teaspoons (60 grams) of sugar, highlighting the high sugar content in these foods.
• 37:00 - 48:00: Role of Protein and Measuring Visceral Fat The chapter discusses common misconceptions about certain foods, such as oatmeal and orange juice, and their impact on visceral fat loss. It highlights the sugar content in oatmeal, with two servings containing 52 grams of sugar, and also mentions potential contaminants like glyphosate. Similarly, it points out that two cups of orange juice contain 52 grams of sugar, challenging the belief that it is a beneficial source of vitamin C for weight loss.
• 57:00 - 58:00: Conclusion and Recommendations The chapter titled "Conclusion and Recommendations" discusses dietary recommendations for reducing visceral fat by lowering insulin levels. It advises the removal of certain foods from one's diet, including oats, oatmeal, all types of cereal, even whole grain cereals, bread, grains, fruit, and fruit juices. It highlights the issue of fructose and high fructose corn syrup in these foods, which cause significant glucose and insulin spikes, potentially leading to fatty liver and increased visceral fat.

The World's Easiest Diet For Visceral Fat Reduction In 14 Days | Ben Azadi Transcription

• 00:00 - 00:30 visceral fat is the nasty belly fat around your stomach I'm going to share with you in this lesson the easiest diet to follow to blast melt visceral fat in less than 14 days how do I know this can be done well this is a photo of me when I was 2050 lb 34% body fat I had a ton of visceral fat and I applied what I'm about to teach you and here's what happened to me I went from 250 lb as you can see on the screen here to 170 lb right here here 34% body fat to
• 00:30 - 01:00 as low as 6% body fat I had a lot of visceral fat those are signs of visceral fat you can see the love handles here and you can see what happened as a result before and after so you're about to get the same results that I did I know this works because this guy right here me when I was 24 years old I was struggling with a ton of fat obesity I had pre-diabetes and high blood pressure and I tried so many different approaches and it wasn't until I followed this approach that I'm going to share with you these seven steps to burn this fat
• 01:00 - 01:30 that's what I achieved in a short amount of time and I'm going to lay it all out for you right now the first step to burning visceral fat is to lower a hormone called insulin when this hormone insulin is elevated a ton of visceral fat gets stored around your belly this is a problem because that visceral fat applies pressure to your heart your kidneys to your liver and your pancreas and it creates chronic disease fatty liver disease obesity cancer heart disease insulin is the hormone that tells your body to pack on the visceral
• 01:30 - 02:00 fat it's the only hormone in your body that stores fat that's pretty interesting because there's over 600 hormones in the body but only one signal fat storage in that hormone is primarily the hormone insulin now cortisol works with insulin to do that but it's insulin that's causing this visceral fat all right now let's unpack out of the three macronutrients out there which one causes the most insulin Spike well the research is clear when you eat carbohydrates you can see it creates the
• 02:00 - 02:30 highest blood insulin response protein is number two but it's a moderate insulin response and fat barely touches the dial on insulin this is basic human physiology all the medical textbooks verify this so if we know that it's carbohydrates that Spike insulin the most that means the first step here in your protocol is to swap carbohydrates for protein and fat when insulin is high from eating carbohydrates you're your
• 02:30 - 03:00 fat burning hormones they go and they hide they cannot coexist with insulin so just to give you an example what are the foods people eat that they think are healthy but actually are causing visceral fat I'm going to show you some crazy stats right here these are some stats from chronometer doccom keto camp where you could input your food and it gives you the amount of grams of carbs protein fat it gives you all the calculations all the nutrition I input that into the system and I'm going to give you an example of the common foods people eat they think are healthy he but
• 03:00 - 03:30 it's causing weight gain it's causing visceral fat so this is an example of an assai Bowl One assai Bowl from Jamba Juice how many teaspoons of sugar in that 20 teaspoons of sugar which equates to 99 gam of sugar that's a huge blood sugar and insulin response all right Lucky Charms I know most people don't think Lucky Charms are healthy but hey let's look at the stats here in two servings of lucky charm so two bowls we have 12 teaspoons of sugar 60 g of sugar
• 03:30 - 04:00 then we have oatmeal okay a lot of people try to lose visceral fat and they're eating oatmeal they think oatmeal helps them lose weight does oatmeal cause an insulin Spike how much sugar is an oatmeal in just two servings of oatmeal there is 52 gam of sugar not to mention all the glyphosate and contaminants that's usually found in oatmeal that's besides the fact here orange juice people drink orange juice thinking they're getting their vitamin C two cups of orange juice 16 o is 52 g of
• 04:00 - 04:30 sugar therefore what you're going to want to do to start tapping into visceral fat by lowering insulin is to remove the following Foods we have oats and oatmeal you want to get rid of that cereal that goes for all cereal even whole grain cereal all bread grains fruit and fruit juices because fruit and fruit juices contain fructose and sometimes high fructose corn syrup huge glucose and Insulin Spike that causes fatty liver and visceral fat you want to
• 04:30 - 05:00 avoid quinoa white and brown rice you want to avoid potatoes and sweet potatoes all legumes including beans peanuts lentil and chickpeas ideally you want to drop your total carbohydrates under 50 gam total per day to lower insulin enough to make a metabolic switch to Fat metabolism fat burning where your body starts burning that visceral fat this is the first step that I did to start burning my visc fat now
• 05:00 - 05:30 the question is what do I eat Ben you're taking all my favorite stuff away there's some really good food you can eat here's what you want to swap them with you want to replace those foods with the following fat burning insulin Friendly Foods we have cauliflower rice squash rice and cabbage rice that's a good replacement for white rice or brown rice we have eggs the whole egg with the yolk it's amazing for insulin resistance fat burning amazing for fatty liver disease we have red meat like beef and
• 05:30 - 06:00 lamb wild CAU salmon is amazing with its anti-inflammatory properties it has EPA and DHA it lowers inflammation allows your fat burning hormones to do their job we have poultry organic poultry ideally chicken and turkey I put eggs on there twice I guess I did that subconsciously because I love eggs so much goat and sheep Dairy would be better than Cow Dairy if you do cowery raw organic grass-fed cowery should be okay but the reason I put goat and sheep
• 06:00 - 06:30 Dairy on this list as opposed to Cow Dairy is because goat and sheep Dairy contain 30% medium chain triglycerides which actually helps you get into a fat burning State faster than Cow Dairy greens like arugula which is a great bidder for your liver to detoxify and burn fat broccoli brussels sprouts cauliflower this is a good list of fat burning foods now there's a lot more and I put together a recipe called the keto camp recipe of the week and these are
• 06:30 - 07:00 recipes you can get by scanning the screen right there I'll get out of the way for you uh or going to keto Camp recipes.com I'll drop a link down below but these recipes I've worked with the food journalist for six months to put together insulin friendly fat burning recipes protein focused healthy fats low carbs and it takes all the guest work out of it so you just follow the recipes you get one a week in your email inbox and it's easy and quick to make and it tastes pretty good all right Second Step here in your protocol is to stop
• 07:00 - 07:30 snacking in between your meals every time you snack you raise glucose and then insulin even if it's a healthy snack and here's a crazy stat my colleague Dr Don Clum did a patient population study and he found out that the average American eats 17 to 23 times per day how is that possible it's the grazing the handful of almonds the sip of the kombucha the protein shake every time you eat if it's a snack or a
• 07:30 - 08:00 full-on meal it doesn't matter it's a meal to your body it's going to disrupt your metabolism it's going to prevent you from burning visceral fat the example I always give is like this example here let's say you're in your office at home and you're in a flow State working very productive and every 2 to three hours somebody bangs on your door and disrupts your your workflow that's what's happening to your metabolism when you eat every 2 to three hours your spiking glucose and insulin
• 08:00 - 08:30 and you're disrupting your fat burning workflow so the first step here along the Second Step I should say along with the first step is to eliminate the snacks you're going to start by just having three meals a day and you're going to work your way up to intermittent fasting which will discuss how that helps you burn visceral fat in a second the third step to burning belly fat are Sprints sprinting is the best exercise you can do to blast melt visceral fat I'll share with you the protocol and it's pretty easy by the way
• 08:30 - 09:00 it might seem too little but I got to tell you it works like a charm but let me explain how this works when you do high-intensity interval training a Sprint at an allout effort and then you rest and recover and repeat that a few times you activate hormones in your body that like human growth hormone and others that really allow your metabolism to get more efficient and use stored fat for energy it's a very energy demanding activity Sprints and you're going to allow your your body to burn through
• 09:00 - 09:30 your sugar reserves called your glycogen stores and then make that metabolic switch to blasting stored fat visceral fat for energy so the protocol is very simple you do this three times per week you're going to Sprint all out effort for 20 seconds either outside or on a treadmill you could also do it on a bicycle by the way if you have bad knees all out effort like a lion is chasing you for 20 seconds time yourself then you're going to rest for 90 seconds total ideally you want to sit down maybe lie down for 90 seconds allow your body
• 09:30 - 10:00 to go back into a parasympathetic State and then you do it again 20 second all out Sprint you can do that for three total rounds and you're only going to do that three times per week maybe it's Monday Wednesday and Friday they should only take about 5 to 7 minutes you might want to warm up beforehand but 5 to 7 minutes what a wonderful way and a fast easy way to burn belly fat so sprinting is the third step here the fourth way to burn visceral fat sorry to be the be bad
• 10:00 - 10:30 news but this is no alcohol or limit alcohol but if you go no alcohol even better look before I get into these stats here alcohol is a poison to your body it's a toxin to your brain even if it's the cleanest alcohol in the world the most expensive alcohol every sip will kill brain cells inside of your body but it's not just that as it relates to visceral fat your liver is a very important organ not just for detoxification but for fat loss and when
• 10:30 - 11:00 you have alcohol your liver and your metabolism needs to metabolize and prioritize getting rid of that toxin the alcohol before anything else before fat burning before any other detoxification processes so you slow fat burning and another reason why is alcohol stimulates appetite and decreases testosterone levels for up to 24 hours so you're probably going to eat more carbohydrates eat unhealthy you're going to have lower
• 11:00 - 11:30 levels of testosterone and it can increase estrogen levels especially beer by 300% this is why they call it an Infamous beer belly it's really just an estrogen belly biochemically the higher your levels of estrogen are the more readily you absorb alcohol and the slower you break it down it becomes a vicious cycle so have a mocktail that's not sweetened have sparkling water this is what I do sparkling water with a Sprinkle of lemon sometimes I'll put some drops of stevia monk fruit but no
• 11:30 - 12:00 alcohol if you're serious about burning visceral fat okay the fifth step here in your protocol is walking getting at least 7,000 steps a day 10,000 steps are even better but doing it after eating a meal after eating your meals is the best time to do this because when you eat food you're going to have blood sugar Spike even with the lowering of carbs that we mentioned in the protein and fat there's still going to be a rise in glucose and the more metabolically unhealthy you are the more visceral fat you have the higher that blood sugar Spike the higher that blood sugar goes
• 12:00 - 12:30 after eating the more insulin is required from your pancreas to be pumped out to clear that excess glucose out of the bloodstream and into your cells that's not good the more insulin the more you store fat so by going for a walk you blunt this big spike in blood sugars and you allow less insulin to become produced meaning you get into a fat burning State faster walking is one of the best things you can do and this study proves it and there's numerous studies that show this but this study
• 12:30 - 13:00 titled the effects of postprandial walking on the glucose response after meals with different characteristics so what this study did they took participants in three different groups one group ate a low carbohydrate meal one group ate a mixed meal of carbs and fat and protein and the other group had a straight up high carb meal and all three groups when they walked for 30 minutes after a meal saw positive results here's what the study said although higher glucose levels were observed with High carbohydrate meal are
• 13:00 - 13:30 finding show that a 30 minute post prandial meaning after eating brisk walk session improves the glycemic response after meals huge so 30 minute walk after all your meals and if you can't do it after all your meals do it after your biggest meal of the day I interviewed a world renown expert uh Mike mutel who's a fat loss Fitness expert and a good friend of mine and he's going to share with you right now why walking is one of the best ways to burn fat visc fat overall body fat and extend your
• 13:30 - 14:00 lifespan so check out this clip it's going to blow your mind from Mike mutzel if people wanted to shed stubborn Fat Mike how can walking help with this and what is the right method of walking to make this more efficient Ben great question I think people need to think about walking as a mandatory aspect of their lifestyle irrespective of whatever diet or fasting program they're doing uh various Studies have been emerging over the past I want to say five or six years
• 14:00 - 14:30 finding that the threshold for the number of steps that we should be walking every day is right around 9,000 so that's what people should aim for uh other studies show about 12,000 for preventing different diseases and these are common conditions there was a huge metaanalysis involving 1.3 million people finding that if you walk at least 8600 steps per day you can avoid and reduce your risk of developing all sorts of conditions from sleep apnea to depression to uh high blood pressure pressure improving metabolic Health
• 14:30 - 15:00 producing visceral fat um so that's really important but getting back to your question specifically about losing belly fat um we should be breaking our walks up into what I I consider and researchers talk about this exercise snacks so having three or four 2500 step sessions interspersed throughout the day so you know people are always wondering like well will coffee break my fast will this or that break my fast walking actually helps you uh trigger the the autophagy mechanisms that are some of
• 15:00 - 15:30 the health benefits linked with fasting uh we can get into the the sort of synergy between exercise and autophagy and the parallels with fasting later but but to get real granular with this 3 to 4 2500 or 3,000 step sessions and so what that might look like is before you have uh breakfast in the morning a lot of people fast in the morning a lot of your listeners do that um just go out and get 2500 3,000 steps you know and then around after lunchtime after your first major meal um get another 3,000
• 15:30 - 16:00 steps and then after dinner you get 3,000 and if you do these little exercise breaks it's actually more effective than just going to the gym and doing say 45 minutes on a treadmill or a 45 minute walk so interspersing exercise and walking throughout the day uh is better than just doing one bout of exercise and I like to share the research from a gentleman known as his name is Edward Coyle at UT Austin and he's published many randomized control trials where uh they randomize subjects to either a low step count group medium
• 16:00 - 16:30 step count and High Step count and to enumerate those step counts we're talking 2600 steps for a whole day so just relegating people to a lab where they're only walking with their pedometer 2500 steps and then they randomize people to either walk 4,500 steps or 9,000 steps and then what they do after just this is I think two and over the course of two and four days depending upon which study they published they've done a few of these different trials then after those interventions uh they will give the sub subjects a standardized high fat test
• 16:30 - 17:00 meal and they'll look at markers of fat oxidation as well as postmeal hypertriglyceridemia so I know you talk a lot about lipids and and biomarkers high postmeal triglycerides are a strong independent risk factor of future heart disease as well as metabolic deterioration and it's a proxy of poor fat utilization and handling and poor fat oxidation so you don't want a strong High postmeal triglyceride level would suggest that you have some degree of
• 17:00 - 17:30 poor metabolic health and so what the investigators found is when people do not walk at least 8,000 steps per day after the standardized test meal they have an exaggerated postmeal level of their blood triglycerides which as I mentioned very problematic arguably worse than LDL cholesterol which we can get into later and the differential in fat oxidation between the low step count group again most people are just walking about 2,000 3,000 steps per day you know they get up they walk they go to the car they drive to work they get in the office they sit all day then they drive
• 17:30 - 18:00 home and watch TV and so most people are pretty sedentary and there was a 30% reduction When comparing the high step count group around 8,500 steps compared to the 2600 step count so if we think about just two days and this is some people might be traveling going to Yos or Yellowstone with the family they're in an RV wi AO they're eating you know chips and hot dogs and things like that sitting around or on a on an airplane you know so we do this uh all people do this all the time and we wonder why we
• 18:00 - 18:30 can't lose fat and this just this is one very simple way uh to just improve your body's ability to burn fat because going further what the study did is they also in one arm of the study they had individuals do a 60 Minute Zone 2 exercise session which as we know zone two is actually I don't think it's the best for long-term fat loss but when you're doing Zone to low intensity cardio you tend to the body relies more upon burning fat for fuel to uh give your muscles energy during that exercise
• 18:30 - 19:00 session there wasn't a statistically signific significant increase in fat oxidation in the low step count group meaning that if people don't walk a lot but they go to the gym they're not getting the most mileage from that gym session because they're not just doing these daily uh activities of daily living that are supporting fat oxidation so yeah to be very concise three to four sessions uh walking sessions of you know
• 19:00 - 19:30 250000 to 3,000 steps interspersed throughout the day and honestly Ben this is great for mental focus I mean you can only focus on a one you know finite task for a short period of time uh and so this just really helps break up the day you feel better you digest your food better we can get into the ciran Rhythm health because I encourage people to walk outside even on a cloudy day the uh the intensity of the Sun the Lux uh is is well over a thousand which really helps Toc entrain your circuiting clock
• 19:30 - 20:00 system and Foster that sleep pressure later in the day so there's a bunch of different health benefits uh but yeah it really helps people lose a lot more belly fat I'm sold I I have I have been sold for quite some time you broke it down so well and the evident this this research is clear that it's beneficial especially when you chunk it out so 9,000 steps per day seems to be the target uh I tend to get around 12 or 13,000 on average per day and it's chunked it's not in one long workout so I tend to do that naturally with my
• 20:00 - 20:30 day-to-day it's the benefit of having a dog by the way it's I walk him at least twice a day so I get outside you mentioned going for a walk after dinner I'd love for you to share the benefits of going for a walk after eating uh maybe a higher carve meal of what it does to kind of blunt that post pral glucose yeah this is amazing and and the way that I sort of figured this out I mean obviously there's research you to show this but back when continuous glucose monitors the Abbott freestyle came on the on the market back in 2017
• 20:30 - 21:00 um you know I had been doing keto eating a low carb diet since 2014 got into it and I was like you know kind of curious like if I were to go to a vegan restaurant uh here in Seattle I went to I just Google the most popular vegan restaurant um my family went in there and we just said hey we've never been here before give us your your the most popular items on the menu and it was you know pizza and some Breads and some different things and I'm testing my glucose in real time I calibrated the glucose monitor and so forth and I could see my glucose start to continuously in increase to 185 Mig per deciliter and so
• 21:00 - 21:30 for folks listening that is in the pre-diabetic range now I know that might sound alarming people are like well you're diabetic it's like no I had been used to eating a low carb diet for a while and research shows this when you get habitually accustomed to eating a low carb diet and then you have a very high carb meal your body can have an OV exaggerated response to that meal and that's exactly what happened and you know I was like oh my gosh we need to go for a walk to get this down and no kidding Ben I went for my usual one mile
• 21:30 - 22:00 walk with the dogs uh came back and my glucose went from 185 to 85 milligrams per deser and I I made a video on this and I was just blown away you know we hear all the time about exercise is good for fat loss exercise helps with blood flow exercise you know helps reduce glucose and and and improve the valley the Peaks and troughs and glucose levels but in real time I was able to see this and I thought wow this is really powerful and it really speaks to when go to other parts of the world you know I
• 22:00 - 22:30 know some of your audience lives outside of North America but most are relegated to North America that's just kind of how YouTube works and you know when you go to Europe and other places people just walk you know they don't have cars and and things like this they have public transportation but you know people are walking in this but yet they're eating bread and baguettes and pasta you're like well why don't we see the Obesity uh in parts of Europe where they do have a relatively High carbohydrate diet and my uh hypothesis is that they're just walking more they're just more active and and moving around more so that I
• 22:30 - 23:00 think is really important so if someone does have a cheat meal someone listening is going to go to a birthday or a wedding or have a barbecue and there might be Temptations with a hot dog or some chips or some ice cream or whatever if you just go for a rigorous walk for 15 20 minutes that's all it takes you can literally cut your glucose in half by doing that and obviously there's many health benefits too because you insulin you know if you are normally low carb and then you have a high GL glucose or high calorie meal um you're going to
• 23:00 - 23:30 have an OV exaggerated insulin response to that and and we know there's downsides to insulin in terms of uh facilitating AOS sclerosis and the formation of plaque in your arteries uh inflammation immune suppression there's a a long list and so by just helping your body do what insulin would normally do and put glucose into your muscles by moving your muscles you're causing them to absorb uh that glucose and and we already know this in the postmeal window about 80% of glucose is deposited in skeletal muscle so if you just add some
• 23:30 - 24:00 stimulus there by walking because people don't think about muscle as an organ it's an organ just like your thyroid just like your liver just like your pancreas but in order for this organ to work it needs stimulation and so we need to stimulate this organ through activity and that's where exercise really comes in and people don't think that walking is an exercise but it really is you know you're moving those muscles and I will tell you there's research out of Copenhagen uh researchers in Denmark outside of Copenhagen have done uh studies finding that in diabetics the
• 24:00 - 24:30 leg muscles become insulin resistant before the musculature in the upper body and I know people go to the gym they lift you know chest and biceps and and I do that stuff too I I like lifting weights but you you need a lot of stimulation in your legs because for some reason they become sort of disease likee before the musculature in the upper body and I would argue that part of that is because we have through natural collection and and just how humans are either hunting historically
• 24:30 - 25:00 ancestrally hunting or gathering we're moving we're never meant to sit in our cars for three hours a day and and Rush our traffic or sit in desks we are always we should be moving and this is one of the things if you look at the Blue Zone research we're hearing so much push about well you got to go on a plant-based diet because see these blue zones eat plant more plants than meat you know depending upon the Blue Zone so therefore the plant-based diet is the the key here it's the sinanan of longevity well not so fast these Blue zone areas are are also characterized by
• 25:00 - 25:30 a lot of recreational activity in Sardinia in parts of Costa Rica in Japan these people move they don't sit in their cars they're they're you know moving throughout the day having these so-called exercise snacks so uh again if you have a cheat meal go for a brisk walk it will literally cut your glucose levels almost in half well there you have it I hope Mike Mel and I have inspired you to get at least 7,000 steps a day but get those steps after eating your meal for the best visc Al fat burning response your next tip number
• 25:30 - 26:00 six is to practice intermittent fasting there are so many benefits to in fasting here are some of the benefits I love and there's a typo right there just ignore that typo so here's one of the benefits you protect against neurodegenerative diseases that's because your body goes through the cellular cleaning process called autophagy where it clears these senescent cells insulin levels drop and human growth hormone increases that is key for burning visceral fat we already established we need a lower insulin obviously fasting does that but human
• 26:00 - 26:30 growth hormone is one of the key hormones that helps you burn body fat and as you practice fasting you get a rise in human growth hormone studies suggest huge increase in human growth hormone hour after hour during a fast this is your body's way of pumping you full of energy because it thinks you're going through a famine it doesn't understand this it's just hard wired this way one of the other benefits you reduce insulin resistance and lower blood sugar levels obviously you reduce risk of heart disease you reduce blood
• 26:30 - 27:00 pressure and overall lipids boost metabolism Because by the way it does not slow down your metabolism when you fast it does the complete opposite studies suggest it extends lifespan reduces inflammation removes waste from cells and also helps with hormones like leptin which is your satiety hormone and testosterone so the schedule you're going to follow for intermittent fasting is an 186 schedule this is a great schedule for burning visceral fat something I do on a daily basis this means for 18 hours you're in the fasted
• 27:00 - 27:30 State no food what are you having in the fasted State just water electrolytes supplements coffee tea that's it no snacking no food for 18 hours so that would mean you have a 6-hour eating window to get your food and your protein so for example from 12: to 6:00 p.m. you have your eating window you're going to eat 2 to three meals between 12: and 600 p.m. this little window right here from 6:00 p.m. to 12:00 p.m. the next day day you can see from 6:00 p.m. to 12:00 p.m.
• 27:30 - 28:00 the next day you're in your fasted state so you're using sleep as that fasted State you're having an earlier dinner by 600 p.m. that is an 186 schedule that I want you to follow to tap into visceral fat the seventh step here in your protocol is to get 90 minutes of deep sleep there are four main stages of sleep each night you have well when you're awake and then you have three main cycles of sleep light sleep deep sleep REM sleep all are important REM sleep is great for it's called rapid eye movement it's great for U consolidating short-term memory for long-term memory
• 28:00 - 28:30 great for focus and mental Clarity but the deep sleep right here this is where you burn fat this is where you burn visceral fat this is where most of your fat burning hormones are activated and you're really tapping into stored fat for energy and you want to aim to get 90 minutes each night of this deep sleep you could track that with like an aura ring I have an aura ring here I'll put a link for it in the notes down below Apple watches fitbits bands there's many devices I'll drop links for many of them all of them down below in the notes for you to check out personally I like my my aura ring but if you could achieve
• 28:30 - 29:00 90 minutes of deep sleep this Delta sleep each night you're going to accelerate your results with burning visceral fat so here are some scientifically proven tips to get more deep sleep starting tonight number one drink banana tea I call it Nature's NyQuil now I got this from my colleague Dr Michael Bruce banana tea you grab a whole banana cut the ends off but you leave the peel on because the peel of the banana has more micronutrients like potassium and magnesium that help you calm down than the actual itself and you boil it for about 5 minutes and then
• 29:00 - 29:30 pour that into a cup and just drink the tea great for somebody who has a racing mind at night drink some banana tea cold bedroom studies suggest that your room needs to be about 65° fahr to get that deep fat burning Delta Sleep set that thermostat to around 65 degrees Fahrenheit dark bedroom you don't want anything with light at night don't have the television on put your alarm clock far away put your phone out of the room or turn shut it off and if you can have
• 29:30 - 30:00 blackout curtains that's best but you could also just wear a sleep mask I use the one from bonch charge which I'll drop a link for down below but you want to make sure no light going through your eyes or on your skin to get deep sleep at night mouth taping is a game Cher for deep sleep when you breathe through your mouth at night you are not going to get enough deep sleep you're going to deplete nitric oxide and you're going to feel groggy in the morning and it's going to be hard to burn fat you want to breathe through your nose so I simply wear an adhesive a piece of tape from somnifix and I'll drop a link for them
• 30:00 - 30:30 down below every night I just put this on before bed and it trains my body to Brea breathe through my nose where you get more into a parasympathetic state so you get more deep sleep you increase nitric oxide which is very important for cell communication and something called Vaso dilation some mouth tape at night I'll drop a link for them down below and then lastly take some magnesium 400 to 600 Mig of magnesium I'll drop a link for my favorite one down below now let's get into some of your questions here that you said submitted and by the way if you're watching on YouTube keep submitting those questions cuz we use
• 30:30 - 31:00 them for videos I want to address all your questions what role does stress play with visceral fat that's the first question as I mentioned earlier insulin is the only hormone I should say the primary hormone that stores visceral fat but cortisol works with insulin cortisol is the stress hormone so it plays a huge role you want to make sure you're mastering your stress and by optimizing your sleep that's already going to help you master your stress but stress comes from three different areas mental emotional physical and chemical so address all three if you're stressed out
• 31:00 - 31:30 watching the news watching television seeing what's happening in the world uh having toxic relationships I know it sounds like how could this cause visceral fat well it's called a cortisol belly for a reason when you have high levels of cortisol chronically high levels of cortisol you're going to create a cortisol belly and you're going to store fat so yes master stress one of the best ways to combat high levels of cortisol is with the hormone oxytocin you you see oxytocin and cortisol have
• 31:30 - 32:00 an inverted relationship when you produce oxytocin cortisol drops how do you produce oxytocin I'm glad you asked hugging your dog or another human being for 10 seconds or more will produce oxytocin watching something funny will produce oxytocin doing something you love like a hobby for me it's basketball will produce oxytocin vitamin G is the best way to produce oxytocin you want to talk about the best supplements in the world for visceral fat and chronic
• 32:00 - 32:30 stress and oxytocin production vitamin G is where it's at now I don't have an affiliate link or a coupon code for vitamin G because vitamin G is the practice of gratitude you can see here in my shirt vitamin G what you appreciate appreciates and I'm being serious studies show numerous studies that the more gratitude you have in your heart and I've named it that gratitude is strength training for your soul I love that line thought about it when I was walking my dog the other day
• 32:30 - 33:00 put it in the comment section if you're watching on YouTube gratitude is strength training for your soul you get an immediate benefit there's no upper limit on vitamin G it's free and vitamin G gratitude will activate cortisol and Gaba and dopamine and it combats cortisol helps you burn fat next question is how much protein should I have to burn visceral fat we established that you want to have less than 50 gram of carbs total per day the focus should actually be protein and I brought on JJ
• 33:00 - 33:30 Virgin on the metabolic Freedom podcast and she's going to give you a Master Class A short little tip here on how protein helps you burn visceral fat so check out this clip with JJ Virgin the first one I love so much because it's going to solve a couple problems because if you're trying to lose fat at some point you're going to have to go into a caloric deficit and you're going to have to achieve it one way or the other and if you're hungry and having cravings that's out the window so the easiest way
• 33:30 - 34:00 to be able to get into that at some point which we will talk about but this is the first big rock is to eat protein first is to prioritize protein but I I say eat protein first because I have been at too many dinners and heard too many times from women that they get too full to eat their protein and I'm like well I just sat at dinner with you and I watched you have a salad with cranberry raspberry vinegarette glazed nuts you
• 34:00 - 34:30 literally had it a sunde then you had some bread then you had some appetizer like calamari and then you say that you and I'm talking fried calamari so you're mainly getting dough and fried right and then finally your meal comes and it's like some kind of starch and veggie and a little protein and you eat the starch then you finally get over the protein of course you're full so the easy way to solve this is to eat
• 34:30 - 35:00 protein first now why do I want you to do this so when you look at our three macronutrients you know along with water that we must have to survive which it's interesting we do not have to have carbohydrates to survive as you know you know protein and fat and water we must have we can live without carbs which it and I know this must make you crazy too Ben it's like why did we design an entire diet based on the one thing that we can live without how is it working for us not good you know so you know
• 35:00 - 35:30 let's focus on the protein and the reason I love that is a couple things number one when you're eating Whole Foods proteins like wild salmon grass-fed beef you're going to get healthy fats too so you get everything you need and then drink a bunch of water with it the reason I want people to focus on protein first is protein compared to carbs and fat is so much more metabolically costly to digest and assimilate where fat really takes nothing to get on your body and be
• 35:30 - 36:00 burned as fat or stored as fat and we have a great storage Depot pretty much unlimited for fat then carbs maybe 5 to 10% is the processing to either get them stored in your muscles as glycogen which is what we hope we have like liver and muscle or turned into fat which is what we hope we don't do or just burned and then we've got protein 20 to 30% of the of the energy that we take in when we take in protein has to be used in the
• 36:00 - 36:30 digestion and assimilation of protein how cool is that so 100 calories of protein is only really 70 calories probably or 75 contrast that with 100 calories of fat is 100 calories so that's the first part of it the second piece of it and you would you would think and this has actually been shown is that if all you did initially this would help you initially it's not going to be a long-term fix but initially if all you did was take some of the calories away from fat carbs and move them over to protein you would eat less
• 36:30 - 37:00 overall because you wouldn't be as hungry but You' take in less calories overall too it's not a huge effect but it does make a difference and everything counts but the second reason I love protein is because it's going to make you feel Fuller longer everyone's talking about glp 1es and I'm like all right we'll just eat protein it's one of the you know nature Nature's little glp1 Agonist protein so protein not only helps us with Hunger but it also helps
• 37:00 - 37:30 us with cravings and as you know those are two very different things and so you know now you've got the building blocks we turn over 300 plus uh grams of amino acids a day in our bodies and we need the protein we need the essential amino acids from the protein to make the other amino acids and then to make neurotransmitters that will help shut down our Cravings so we we're not hungry we don't have the Cravings we've got a better ther effect so that's where I really like people to start because it
• 37:30 - 38:00 just makes the rest of this easy and it's something you can do whatever diet you're following so I always do that like let's like not get into some the diet religion and the diet Wars you could do this plant-based you can do this carnivore you can do it whichever way you do it but start with making protein 7 to one gram per pound of Target body weight you can even push it a little higher if you're working on recomping and put that as your first thing that you eat before you eat anything
• 38:00 - 38:30 else so that's I was going to ask you how much do you recommend so 7 to one gram per ideal body weight can you share how somebody would calculate that based off of somebody who's overweight right now they're trying to lose weight yeah and I mean here's the thing and this is what I used to do but it just got so complicated in the perfect world we would go get a dexa scan we'd find out our Target body weight that we'd really want to be but based on more of our skeletal muscle than dose it per skeletal muscle all right you know what
• 38:30 - 39:00 the minute we start to make things hard then people have a reason why not to so you know that weight you feel good at right now I'm gonna I'm going to say that we always want to look past weight to what that weight's made up of as the most important thing however let's just not get into the weeds of should it be 140 pounds or 160 pounds pick a weight and then just look at that weight and let's say it's you know 150 pounds so you're going to go 7times 150 would be how much is your
• 39:00 - 39:30 lowest amount and then you could go up to 150 grams and really you can go higher I mean this you know there so much research has come out lately about protein intake because it used to be that don't eat more than I I remember I got a DM you'll love this I got a DM my manicur has told me that I should not eat more than 27 grams of protein at a meal because I'm like because what what will happen where will it go you know because I'm like it's got to go
• 39:30 - 40:00 somewhere it's not going poof you know we can take protein and we could use it as fuel our body doesn't want to so you know it's like it's going to try to use it more and break it into amino acids and use it to rebuild but if it had to use it it could turn it into sugar and you could use it for fuel or you could turn it then and put it into glycogen in the muscles or you could turn it into fat and store it so you can do any of those things it's not GNA like turn into some evil rampaging monster in your body
• 40:00 - 40:30 do not worry you know it's like everyone's worried about overeating protein I'm worried about you overeating sugar and damaged fats and Ultra processed food I don't think we've ever seen anyone you know who's in the hospital because they were you know they just had a really really uh Pig Out diet on wild salmine and they got no that doesn't happen no one ever I mean even you know look at carnivore are you getting people sick because they're eating grassed meat no we get sick
• 40:30 - 41:00 because we eat Ultra processed foods you know that's why we're sick there you have it so I always say get one gram of protein per pound of your ideal body weight so if your ideal body weight your goal weight is 120 lbs you want to get about 120 grams of protein J to just establish how important that is for lean muscle mass visceral fat satiety and all the other benefits fourth question how do you measure visceral fat there's an indirect way to measure visceral fat that's with the fasting insulin it's a
• 41:00 - 41:30 blood test and if you see that over 10 you have insulin resistance you're storing visceral fat cheap test to get got to ask for it from your doctor the most accurate way to test is with a skin and I brought on a visceral fat expert this guy has reviewed thousands of visceral fat scans he is the world leader on visceral fat and one of my dear friends Dr Shan Omar and he's going to share with you how to actually measure visceral fat and if you're listening on the podcast we'll explain
• 41:30 - 42:00 it in a way for you to understand what we're sharing so check this out what are the best ways of measuring uh viseral fat you can measure it uh quite accurate through a dexa scan uh but let's just be honest those of you um that are aware of somebody that's kind of a dexus SC for the purposes of looking at visceral fat let me ask you a question uh what kind of effect or influence did that have so uh what happens when you get a dexus
• 42:00 - 42:30 scan it gives you a number and when you get an MRI scan or you get a CT scan of your abdomen uh which you you can get a number because there's software that can be uh that can quantify your visceral fat but uh I was just sharing with a radiologist of yesterday that runs A rad Radiology system that um it's it's not even important for me or a doctor to
• 42:30 - 43:00 look at that MRI scan you know who's the most important person look that scan the person who did it the the person yeah who went and got it so so you can see the visceral fat inside you because uh once you understand that visceral fat the enemy for what it is and how problematic it is then you don't want to interpret your the the problem you have through a numeric reduction to a numeric figure and that's what you you get when you do a dexus scan but when you stare
• 43:00 - 43:30 at that the abundance of white that white Enemy Inside of You by an MRI scan or if it's a CT scan your your adomen and uh the difference between CT scan and your MRI scan is uh they're both about as good of resolution a higher resolution MRI but it's it suffice suff it's a sufficient uh modality to look at visceral fat by CT scan the downside to it is the radiation that's required when
• 43:30 - 44:00 you get a CT scan and an MRI scan doesn't use any radiation at all it uses safe magnetic fields uh so uh from a standpoint of safety the MRI is higher resolution uh no radiation required uh but um CT is an important part of the discussion because uh women who are listening many of you have had CT uh down scans and you need to go back and take ownership of that and do two things
• 44:00 - 44:30 one uh look at the report the report generated that will have been interpreted will be bereft and devoid of any mention of visceral fat no doctor ever reads visceral fat that's starting to change Dr Anna C Rosa R OA is the first radiologist that I'm aware of who is now routinely reading visceral fat
• 44:30 - 45:00 fat around the heart fat within the muscles and deep subcutaneous fat in the world wow nobody else is reading if you're a radiologist I think you need to to grasp that you just like me as an MD it was kept from you in medical school and kept from you in Radiology residency it's the largest part of the adomen in most people and is completely ignored and it's because in my opinion it's the influence of the curriculums in medical
• 45:00 - 45:30 school from Big Pharma uh that's keeping it out of our curriculum to teach doctors uh but you need to visualize the visceral fat insidey the M MRI is the best way uh to do that and uh it's uh when when people visualize it I get lots of colorful language the f bomb is dropped all the time my my my office when that happens uh people get very
• 45:30 - 46:00 upset uh I've had uh clients get so upset that one I remember thinking I may have to call the police because they were dropping the f bomb so much they couldn't sit and they run around you know standing up walking around saying this is the last eff in time I changed my life you know and and there I had other clients out in the waiting room and I was like this is super embarrassing they were all sorts of colorful uh language well some sometimes
• 46:00 - 46:30 that emotional impact is needed to make the change that's your that's your point you know you see that with the image seven years later that guy is still nice and lean and healthy now it changed his life completely around I've had other clients uh one one client that I've told the story literally passed out when he visualized how much viseral fat that he had inside and so for that reason now I require all my clients to sit down I don't let them stand because this guy was standing and he fell he went
• 46:30 - 47:00 unconscious right in front of me U because he was so upset when I showed how much visceral fat he had now keep in mind if you're you know clients if you're watch or patients are watching today that you have to understand what visceral fat is and so um can we so can can we um do you have images on your phone that you I do yeah so what we're going to do for those watching on YouTube if you're listening on the audio podcast uh we'll explain it in a way where you can understand what we're showing but it's better for you to go to
• 47:00 - 47:30 youtube.com/ Kamp maybe after you finish listening so we could see exactly for those watching the visual impact of somebody who has a lot of visceral fat and then somebody who has a healthy amount a small amount of visceral fat so we'll show that to you in a second yeah so yeah it's really important I think for people to understand a little bit about visceral fat they need to know what a good amount is and so when people come I spend probably about half hour you know going through good examples like of a people with a low amount of
• 47:30 - 48:00 visceral fat and people that have a high amount of Vis start with good or bad what are we starting with uh so th this is both good and bad um yeah so we'll put that on the screen as well but show and I can we'll send these images so the top image is somebody has um just a a moderate amount of visceral fat so pretty good but the bottom image you can see this person is filled with a lot of white so on an MRI scan fat shows up as white so this is Gabe a friend of mine from the Army National Guard I use his
• 48:00 - 48:30 example a lot and uh for a a relatively modest amount of visceral fat and then this is uh assf at the bottom image who has huge amount of viseral fat and you want to be mostly dark you know Gabe is mostly dark he's got big muscles oev is mostly white and when you have a lot of white you have a small amount of dark because the white uh unfortunately uh causes atrophy sarcopenia so we see a
• 48:30 - 49:00 a deposition a reduction and visceral fat and this is this is a great example that almost all dark this person has the the smallest amount of visceral fat I've seen in a female W and uh she's on social media um this is Karen Lauser she gives me permission to show her image and uh God bless this woman I mean I show show her a picture you she's got 600,000 followers she is a very healthy looking woman she she actually is very attractive she's a model and the reason
• 49:00 - 49:30 she's so attractive is because um she's never had visceral fat she it's the influence of visceral fat not the presence of visceral fat that causes people to have disease so you can accumulate a lot of visceral fat in a very short period of time and look great or um you can have a small amount of visceral fat over a long period of time and that influence that trickle trickle trickle of all the inflammatory molecules that come from it deteriorate
• 49:30 - 50:00 your level of health and your appearance so if you see somebody who's older Carolyn is 59 wow she looks amazing yeah yeah and so I've been on her on her on her Instagram live with her and God bless her she is um very dedicated to her followers she takes her role as a social media influenc are very serious her and her husband uh frequently do uh shows together and so she is routinely promoting uh health and because she
• 50:00 - 50:30 enjoys uh uh talking about the topic and she herself has you know a very healthy appearing body so um it's it's really necessary to understand um visual fat where it is uh within the abdomen this is the little tiny divot U right there at the top is belly button oh that's her belly little divot at the top there got it is is it giving you a total percentage of visceral fat like a total body fat or is it giving you certain areas and their percentages or maybe not
• 50:30 - 51:00 at all you're just looking at the photo and stad yeah we're for us we just have people look at um how much visceral fat they have there is software out there and it's free by the way if you are a radiologist and you want to start um scanning and reading uh visceral fat and you want to both quantify it uh with a numeric value um uh as well as qualitatively share it uh with with patients they get through it uh there is free software that will actually quantify now when when we were studying
• 51:00 - 51:30 our startup for the National Science Foundation uh we we were spending money on software development to do our own proprietary system to quantify we actually abandoned it we had the ability to to measure it and we stopped measuring it because it it didn't have any uh demonstrable impact on our CLI it was you because you give them a number you really want to show them U that that bad amount of fat so uh here's another example of somebody has a huge amount of visceral fat show it to the screen so
• 51:30 - 52:00 camera knows what put on so uh in the top uh example here is somebody that has a very large amount of visceral fat oh we lost it oh uh very large amount I'm glad you picked that up um of visceral fat uh in that top image and these are their legs corresponding leg images you see all the white streaks and those um leg images are from fatty infiltration of a a fat within the skeleton muscle or
• 52:00 - 52:30 it's fatty replacement of muscle tissue or it's also called adverse muscle composition or myosteatosis is the technical term for it so the more visceral fat you have the more of this in inflammatory infiltrating fat you have going on within your skeletal muscle and you know you can understand why your muscles would would stop be performing as well and nobody's talking about it's completely ignored by doctors
• 52:30 - 53:00 when you when CTS are done MRIs are done they don't talk about either visceral fat or those fatty infiltrates and then here's another individual has mostly muscle inside very very small amount of visceral fat and their legs are very lean very dark they look like Fong there's no marbling or fatty infiltration going on so very different between those two comparisons yeah I call them bricks and clouds difference uh that that uh this image up up up on
• 53:00 - 53:30 the top Corner looks like human wagu wagu human skeletal muscle moralization of the skeletal muscle so um I think it's really important to to uh to have good accurate uh imagery of of these targets and dexa scans don't allow you to visualize it they quantify it uh CT scans allow you to visualize visualize it you can quantify it through CT scan but there's radiation but one of the reasons why I talk about CTS again as I
• 53:30 - 54:00 mentioned earlier is because so many people have had them you need to go back and and get that report but take a look at that image yourself you're entitled to it that's your record go and look at the amount of visceral fat uh that you have within your CT skan of your abdomen or if you've had uh scans of your extremities take a look at fatty infiltration and see where you're at and you could if you particularly if you
• 54:00 - 54:30 changed your diet or change your lifestyle you can measure the impact the interval change how often should we be retesting well I recommend I for my my clients I scan anywhere from 3 to 6 to 9 months I have some clients who will only do it once a year because they have such low levels of atopos either a visceral fat or fat within their skeletal muscle that once a year is adequate for them but I would say for the majority of people you probably want to be doing it um every 3 to six months
• 54:30 - 55:00 what is the limitation um one is time takes a little bit of time you got to drive there and go get it get it done as MRI scan of the adom and scanning time is about anywhere 9 to 10 minutes or so um but the cost is uh often times a limitation for other people uh for for a lot of people because that it ranges by state to state it does yeah excellent point so uh MRI in in one location like
• 55:00 - 55:30 Los Angeles um they the cheapest I've seen about $240 uh some places in Florida where we're where we're at today uh you can actually get MRI scans in the Miami area for around $250 uh but then up in my area um couple hours north of where I live that same mrri scan uh cash pay discounted uh will still cost you $2,000 900 for single a difference I know so
• 55:30 - 56:00 you you're better off flying to Miami enjoying the weekend here getting a scan done and then going back to Minnesota right that's exactly yeah so you should shop around um and I have a course uh some videos um what's your weite on uh just my uh just my name www.d a n m.com Dr sha.com we'll put it down below as well and and I have a educational Community is just uh uh Dr shauna. podia
• 56:00 - 56:30 p o d a.com and so you can join my educational Community where I do a lot of educational videos and courses and things even teaching people how to read their own MRI why because doctors don't know how to read it they won't read it and uh so very often if you if you question an MRI you know to to uh uh to look for visceral fat they want even do it so you know you should put it put on indication why you're requesting MRI say
• 56:30 - 57:00 chronic belly pain or diverticular disease or something else because they'll they won't do it they Vis fat they you I have one client that actually in Florida it's a great story he goes he he requests an MRI scan for a visceral fat the front desk approves it the technician goes and does the the downal MRI scan the report shows up with the request for the radiologist now and he goes I don't know how to read visal fat
• 57:00 - 57:30 he goes oh my God you got to cancel this scan give the patient their money back so literally the the client got it all his money back from the MRI scan and uh got a free MRI and of course I I could read it and and the client knows how to read it because it's follow-up scan and I teach all my clients how to read their own SC so it worked out well for them so just be careful about what you what request is if you if you want to try to get a MRI scan for uh to to look at your
• 57:30 - 58:00 visceral fat if you say viscal fat um the doctors are they're going to they're going to cancel your request and you're never going to get your scan there you have it the easiest diet simple steps seven steps here to burn visceral fat follow it and let me know how it works for you and share this episode with a friend if you enjoy this video you're going to love a recent video I just published on Foods 10 foods that put you in a fat burning State I just discuss a few of them today but there are a few others that I get into in this video
• 58:00 - 58:30 check out this clip I'll see you in that next video there are two types of food that we eat foods that cause weight gain and foods that cause fat loss numerous studies show how beneficial olive oil is not just for your health but for fat loss weight loss resistance insulin resistance and also diabetes the findings showed that the group consuming the olive oil was more effective