The World’s Easiest Diet for Visceral Fat Reduction

[@DanzeMusic]

I have been on mostly clean keto and OMAD for nearly 8 years now and my visceral fat is really low, and at 62, I have under 8% body fat constantly. I don’t even do much cardio, just 5mins a day max but I do walk a lot. A healthy lifestyle is the most important!

[@TeslaDawkins]

Would you mind sharing what a few meals you eat are like? I'm so tired of salad, and every meal plan seems to contain it. I'm 46 and have a bad knee, so cardio is difficult. If you don't mind sharing, I would appreciate it very much.

[@azarfe11Life25]

Yeah it would be great if you could share what you're doing..

[@DanzeMusic]

@@TeslaDawkins Before my elder and younger brother died at the age of 55 and 50, I was eating a super unhealthy diet, lots of red meat, trans fat, highly processed carbs, sugary drinks, fruits and chocolates. I started off my change by skipping breakfast and sometimes lunch too with the bulletproof coffee in the morning with my 2 tablespoons of butter and MTC oil. With dinner I was eating a lot of fatty meat stuffs and trans fat too, but I did eat a lot of green vegetables. 3 months later I started going into ketosis so I started eating healthier things, like tinned sardines and salad with lots of extra virgin olive oil (that was during the lockdown so not a lot of fresh food available). 2 years since I started bulletproof coffee, i just drank black coffee in the morning when I started OMAD, eating fresh line caught fish with lots of extra virgin olive oil, 4 eggs sunny side up, cut out all trans fat if I ate at home, I had to cut down on green vegetables as they started giving me bloating (probably because of the change in my gut biome). With fruits, I’d only eat berries, strawberries, blackberries, raspberries and blueberries. If I were to eat out, I’d eat anything (red meat, poultry) as long as it has lots of fat and little carbs. But everyday before I have my one meal, I’d break my fast an hour before with a protein shake, 30g of grass fed whey isolate or pea protein, blended with a lot of goodies, like collagen peptides, turmeric, black pepper, black sesame seed powder etc with 1 tablespoon of wild cod liver oil. After 3 years of doing that, my body became quite metabolically flexible. I have just been traveling for 3 months in Europe, I didn’t fast, exercised at all and ate a lot of high carbs food, bread, pasta and desserts, I did lose maybe 1% muscles or gain 1% body fat, but in general, not much change at all. Within a week, I was back to my normal weight and body fat %. In general, I’d eat at least 5,000 cal a day, consisting of 70% fat, 25% protein and 5% carbs. Of course, everyone is different, but the most important thing is a good balance, in diet, exercises, sleep, stress etc. And also important to have healthy gut biome. Hope it helps.

[@EcomDetective]

Congrats it’s working out for you .what is “clean keto “ for you ? Since you do OMAD .what is your average OMAD meal ?thanks

[@phoenixfly8825]

That's good ....unfortunately OMAD isn't recommended long term for women😢

[@charlottevanderriet1047]

Consume 1. 1g lean protein/pound of lean body mass per day 2. 2 cups dark berries eg. blueberries, blackcurrants, raspberries, strawberries per day 3. 2 cups green tea (can be decaf) per day 4. low oxalate leafy greens eg. duckweed (high polyphenol-rich veggies) 5. aged cheeses eg. parmesan, pecarino romano etc 6. practice early time-restricted eating and/or fractal eating (skip dinner, skip breakfast etc) 7. gut health promoting foods eg. bone broth, colostrum & collagen 8. 5-10 g glutamine (if you have a compromised gut or exercise a lot) 9. 1/2 to 1 cup fermented dairy eg. yoghurt, cottage cheese, kefir etc per day

[@rachael7060]

Thank you.

[@virginiapfeffer132]

Wow, you covered this perfectly!!! Thank you.

[@theharvesterproject6779]

This literally requires you to make your main focus in life your diet. Its impossible for 90% of normies... the average dude is 185 lbs... eating that much protein in a day is a part time job

[@KenWang2]

Eat low fat

[@marktrevathan313]

@@KenWang2 well thats just plain wrong but ok

[@pinquilimoneide]

I am Japanese, and I can say for certain that one of the habits that people have in Japan is to drink a lot of tea. I have been studying polyphenols for a while and I firmly believe in the power of polyphenols, coming from teas, foods, or supplement form. this, plus a healthy diet and exercise is the optimal for longevity. loved this video

[@ar_l_rvo.o5356]

Arigato🙏 for the information

[@David-lq4tq]

Tea has oxalates

[@uno3863]

I drink Japanese green powder tea twice a day, I highly agree about the benefits of this super tea 💯💯

[@evanhayes5891]

Domo arigato, Mr. Roboto

[@versewriter8123]

@@David-lq4tq The odd cup here & there is ok for me.

[@RJ-bu9xe]

I was exercising and eating right and then menopause hit. I developed a polyp on my womb. Became immaciated and they found I had a calcified heart valve. Had the womb scrape and started putting on weight. Had the open heart surgery and put on more weight. Now 3 years later I'm struggling to lose weight. I could not exercise or walk fast due to debilitating dizziness and water retention. I recently started skipping as I am finally free of the vertigo. I never gave up but had to take things really slow. On my way to full recovery Surgery is a major block in weight issues But I know I'm going to get there.

[@shaffergirl1732]

Mean’o pause crashed my health too. I’ve researched intermittent fasting & extended (supplemented) water fasts. Keeping blood sugar from spiking & lowering insulin levels is key! Slowly getting my good health back at 63.

[@bjrgstre-mauger5398]

Yes, menopause has affected me also! It's so hard to shift the weight. Men have it easier, I think, at least at this age!

[@audreysuter4315]

Have you tried carnivore?

[@ApexPredatorOutdoors]

​@@audreysuter4315 I know a woman who went carnivore at 70 and fixed all of her health issues including heart disease and MS. It's wild. Her Doctor couldn't believe it at first, but now he is a believer, and prescribes it to his pt.

[@Bunny11344]

Aww wishing you the best ❤❤❤

[@looneytunes10101]

Mr. DeLauer, I have to tell you, your videos are the most informing I've see on KZbin. Thank you.

[@tonitomei6323]

Funny you talked about c-15. I just ordered some last week. And added a probiotic two weeks ago. I have horrible visceral fat problem , despite ketovore. Been watching you since you started, amazing transformation. Glad you are still at it, and enjoy your through education regarding our physiology and how it impacts our journey. Blessings

[@user-ue4he3li8b]

C-15 can be had from just 2.23 pats of butter a day which is far cheaper than the $1/day cost of these C15 supplements. They even state that they derive their C15 from butter/dairy. Just go to town and eat 4+ pats of butter in your daily eggs. That product is a scam. I calculated that amount from nutrition data on Google and Cronometer you can find yourself which might be a good idea of following up on deriving yourself if you aren't satisfied with the provided answer.

[@GrampalettasCamp]

Consider Sprints or HIIT. Worker for me. Watch Dr Sean OMara

[@hodenbacke55555]

Just eat blueberries 🫐 and drink green tea 🍵 saved you 14 min

[@sgill4833]

And cut saturated fats

[@rosajohnson5212]

Thank you!😂😂😂😂😂🙂

[@SG-ji5ij]

​@@sgill4833LOL, he never said to cut saturated fats. Cutout all polyunsaturated fats.

[@itzakehrenberg3449]

@@sgill4833 When did he say that?

[@gordogordito6843]

Thanks

[@ElaineWalker]

I've been drinking green tea right before bed, just because it gets me in the frame of mind to go to bed.. and another cup first thing in the morning as one way to help me delay my coffee. I'm always trying to keep my melatonin timed right, so delaying my morning coffee until after I've been up and around a couple hours really helps.

[@socratese5]

Glad it is working for you but doesn’t the caffeine in the green tea affect your sleep? Even a little bit that you don’t notice will prevent you from having deeper sleep there are studies to confirm this, and the time it takes for your body to clear caffeine is around 10 hours, just something to think about maybe drink the decaf version as an alternative 👍

[@ElaineWalker]

@ oh I never even think about green tea having caffeine. Must be very little compared to coffee. ?

[@socratese5]

@ yes it’s definitely lower than coffee, but it can still impact deep sleep, just something to keep an eye on

[@elinino5275]

Dr Sean protocols... carnivore w/ferments. Sprinting/ resistance trng

[@LittleIAO]

Thomas you NEED to have Dr. Sean O'Mara talk more about this. He's focused heavily on this topic and has run studies using MRI's for years.

[@mikegracia1475]

This. Sean O'Mara has doe multiple MRI scans on individual subjects, specifically targeting targeting visceral fat. He does this all the time, combining diet with exercise with a multi step protocol. Not sure he'll have anything for you to shill, though...

[@AliceFarmer-bg4dw]

Absolutely, let’s see Dr Sean O Mara’s research. Wasn’t he given a grant to study visceral fat? When does he publish his research? Have him on the show please.

[@2367J]

Yes, another vote for Dr Sean!

[@WisdomSeeker2]

Yes!

[@jihanefarrellphdlongevityc3920]

I saw on Sean's feed that they had a chat recorded. And a work out :) Should be released soon

[@HarryPoterf]

I’ve tried so many complex diets over the years, but it turns out simple is really better for targeting visceral fat. Sticking to a diet of steak and eggs has made it easier for me to stay on track, and I’ve added a few helpful supplements from Secret Supplements that turn you into a Superhuman. L-carnitine, in particular, has been amazing for supporting fat metabolism and giving me that extra push.

[@j.a.6866]

What form of L-carnitine and in what dosage do you take, if you don’t mind me asking?

[@R-sn1ty]

Beef is rich in L-carnitine ignore this shill

[@j.a.6866]

@@R-sn1ty is it in rich enough amounts though? I’ve heard good things about supplementing with it, but that it needs to be in an injectable form to be effective. Thoughts?

[@daveclark1904]

Steak and eggs is all I eat and the fat is melting away and physical health all around is drastically improving by the day! 110 days carnivore and NEVER felt better in my life and I'm 44 yrs old

[@1Mannco]

@j.a.6866 old salty won't answer you

[@brianwnc8168]

My visceral fat shrinks just by eating 1500 calories a day for a week, regardless of the type of food with the caveat that I'm not eating processed food. The only thing that messes this up somewhat is eating before bedtime, especially large amount of carbs or fat before bedtime will make it difficult for me to lose visceral fat. I'm convinced that eating first thing in the morning and not eating late in the evening our key for reducing and avoiding visceral fat

[@joni-ff3ui]

sure buddy

[@ShoppingEmail-dr1fs]

my husband just shredded eating 500 calories under for the last five months. including veggies and the occasional burger and beer. counting calories works.

[@m.bird.]

Are you a man under 40?

[@edwardhisse2687]

"Key for reducing and avoiding visceral fat" You mean for you right?????? Dont be stupid and assume you cracked the code for everyone.

[@michaelthompson6521]

and you can somehow see this visceral fat you have shrink over a week? lol

[@everready800]

I've found OMAD the easiest, simplest way to drop body fat. In fact it's quite hard to mess it up once you have your protein high & fats in. Carbs take care of themselves assuming you don't go crazy. Fruit is my main carbs.

[@markwhite6782]

I'm with you except potatoes are my only carb source in any great number. I do drink a daily protein shake in milk though.

[@DIVGAINS]

I agree I just find it hard to get even close to 1g protein per my weight in just 1 meal

[@jonahsonnentag1088]

This is also natural or more natural eating once a day. And milk is my only carb source no fruits or veggies here unless they are in season in my own garden or local farmers market. Carbs are not necessary in anyway shape or form.

[@everready800]

@markwhite6782 I think if you're not eating many meals it's good to have variety in your diet to get all your nutrients. Eggs are a great addition, also green leafy vegetables.

[@everready800]

@@DIVGAINS I don't do OMAD now. It's probably not the best for muscle growth. I eat twice now. I'm eating 1kg turkey mince a day atm 2 x 500g.

[@TomSmith-cv8hk]

Dr Sean O'mara is the visceral fat expert.

[@DogsDirtandDandelions]

Just about to scribe that💯

[@chadhoffman6769]

Yep, he changed our life a year and a half ago and not looking back!

[@socratese5]

What are his main recommendations

[@chadhoffman6769]

@@socratese5 Cut all processed foods, and animal based/carnivore diet, but adding ferments with every meal for gut health. Wew think that was the game changer. Pretty much no sugar, grains etc. And for excercise, sprinting a few times a week and weights.

[@TomSmith-cv8hk]

@@socratese5 kzbin.info/www/bejne/bIXFdKFsj9qLatE

[@fattofoxy]

I love seeing this. I've been on a very low carb diet similar to this with a few salads thrown in including it with intermittent fasting and have gotten fantastic results. I've been documenting it here on KZbin, and in doing so find it so interesting to watch other people's videos on how it worked for them as well. You reeled me in with the thumbnail with all the eggs. I've been practically living off of eggs lately . Interesting video!

[@SP1-62q1]

Thank u Thomas! For your research! For your helpful advice! For your positivity! AND especially thankful that you can just ignore the negative Nellys that thrive on just making negative comments. Us happy people truly appreciate you!

[@gazorpazorp9798]

This guy gets it.

[@Happilyeverafter2]

Thanks!

[@twiginindo3041]

Currently in the best shape of my life. 55 yrs old , carnivore for 15 months. Visceral fat gone, lean as , turns out certain things work for certain people .

[@akalui007]

I’m interested to try, are you worried about not having enough diversity in your microbiome?

[@Kobifans]

How's the digestion in undergoing the carnivore diet?

[@akalui007]

@@Kobifans i've been hella constipated hahaha interested to see how other people go with it

[@Kobifans]

@@akalui007 one of the things i kinda am curious about the carnivore diet actually. How do they handle that part or what they eat to help with the bowel movement

[@akalui007]

@ some kind of fibre supplement always helps me a whole lot but have heard a lot in the carnivore camp say a firm no to supplementing fibre. Some say there’s an adjustment period and then you’re fine. Tbc on that

[@jwkjohnston7512]

Thank you Thomas for all your great data scrounging to bring us all so many wonderful things to think about. You have personally helped me discover so much about my own body and how foods affect me. Please keep doing what you do, keep geeking out on the data and sharing your finds. I am a happier and positively healthier individual since I became a subscriber. Be well and stay smiley, Wes

[@neilyakuza6595]

Buying supplements, trying this superfood, that veggie, this fruit, or that herb-it all adds up to a lot of money. I’ve been there and done it all. Now, I’ve switched to a carnivore diet, focusing on fatty meats, butter, eggs, oysters, fish, lard, Celtic salt, and water, paired with intermittent fasting. It’s not only simpler but also far more affordable than constantly chasing supplements and specialty foods. There’s no more guesswork, and the results speak for themselves-I’ve shed inches from my waist and experienced a dramatic improvement in my health!

[@oinkoink644]

Only sups i take now are lithium orotate and polyphenols in form of oils, dragonblood resign oil, astaxanthin oil, blackseed oil + fish oil. Carnivor is for me to extrem, prefer classic keto, but hey if it works for you💪👍

[@joni-ff3ui]

yeah fasting - not eating - makes you lose weight

[@oinkoink644]

@joni-ff3ui with me it mainly makes me lose fat, weight drops of course initially because of water weight loss, but i still gain muscle at the same time.

[@suzyvegalicious5646]

A few years of that and you'll be gone.

[@cdbosh]

Yeah… human bodies need meat (or at least *all* the micronutrients found in meat 🙄). This vegan “wave” will be looked up by future historians with the same kind of judgement that the “low fat” wave of the 70’s and 80’s is now judged. Also, this Fatty15 product… their website says you only need 100mg per day of this fatty acid. Yeah, mmm, 100g of beef chuck has 3 times that, and better cuts have more than 4 times this amount of C15 fatty acid (yes, in just a 100g serving, which is itself just a third of the “recommended” portion of beef, which is still probably less than what most consume… who aren’t weighing their food and keeping to a strict diet). Per gram, butter has even more C15 than beef, like twice as much as the beef cuts with the absolute max C15 (of course, one eats far less butter than beef). The *only* advantage to Fatty15 is that it is vegan. That’s eat. But again, eating vegan is kinda dumb. Health-wise, at least. I get the animal cruelty, but that’s a capitalism problem, not a dietary problem.

[@ppiunifacsl6329]

Pay attention that in the study what they're calling saturated fat it's "muffins high SFA (palm oil)". This is essentially wheat and seed oils.

[@JohnPiperBoots]

Right the enemy is not hamburger fast or bacon etc.....

[@JayB-JayB]

I always learn something new on this channel. 👍

[@kimberlypahua8860]

Thank you Thomas for always sharing and caring ❤🙏

[@carebear8146]

Love this replacing my 2nd cup of coffee with green tea and ordered some organic duckweed powder. Already do the rest. Thanks so much!

[@writervictoria]

Stop drinking that second cup or you will pay. Too much caffeine attacks your back muscles, look it up. I got back muscles damage from having two medium size cups of coffee a day.

[@Collin4486]

Excellent work, Thomas.

[@harryo989]

Gotta choose organic fruit and you gotta choose organic loose leaf green tea - great info thank you Thomas

[@juanrojo1053]

Thanks for your video. Most interesting and clear as well. Kind regards.

[@tims9434]

I do like this format. Very informative and ways to give it a go.

[@fittara7322]

Thanks DeLauer for your info as always and others

[@ptej348]

Great info ! You should have mentioned a word or two on eggs like whole eggs or eggs whites and how many per day/week cos that's been the most affordable and the got to breakfast option for many.

[@SquatchWatcher]

You must be new. Thomas talks about eggs 57×s per year 😂

[@olaines9154]

@@SquatchWatcherthen you should have answered the question

[@SquatchWatcher]

@@olaines9154 Thomas uploaded ANOTHER egg video that will answer everyone's questions, he just keeps changing the # of eggs/day. You should watch it

[@migzoner]

@43y/o I’m in the best shape of my life after a 4month deficit diet (for the first time lost 30p) - cardio was no longer cutting it as a lifetime mountain biker Now @ 6% Body-fat (virtually no visceral fat) I eat clean high carb/high protein, low fat and hit the weights for progressive overload 6 days a week (in addition to mountain biking, walking, and peloton). I have to eat a ton for a surplus and have trouble gaining weight - in a perfect world I’d gain muscle with zero fat and stay at 6-8%

[@gerthantis8516]

Really great video! Would be great to see a "Thomas DeLauer Mediterranean + Fruit & Nuts" meal plan. It's so difficult to get a clear understanding of what's exactly in a Med diet and I love your take on Polyphenols / Fruits, Nuts, Berries. A list of ingredients and possible meals would be amazing! and perhaps even ore than video.

[@LeonieGoosen]

Hi Thomas. Thank you. Please note that hippuric acid is not a polyphenol. It is a byproduct of polyphenol metabolism. A phenol is a benzene ring with a hydroxy group attached. A polyphenol means many of them. Hippuric acid does not have a hydroxy group attached to the benzene ring, so it is not even a phenol, let alone a polyphenol. Kind regards, Leonie (PhD in polyphenol conformation)

[@shay5025]

Exactly what he said at 7:34

[@sabinadouglas-hill9647]

He does say that it's a metabolic biproduct of gut bacteria digesting polyphenols. Pretty clear.

[@wheelersla]

This was one of my favorite videos! Very helpful! 🎉❤️

[@gmcalltheway]

@Thomas Delauer - I followed a keto diet for years after watching one of your keto diet videos back in 2017. Since then, my cholesterol has slowly risen to the point now that my doctors are telling me I have to avoid basically everything that makes up the keto diet. No fat!! Do you have a video on keto and high cholesterol? Thank you very much!!!

[@cebazchenc.9601]

Look up Shawn Baker or Dr. Ken Berry. High cholesterol is usually not a problem. It's like avoiding fire fighters, because whenever there's a fire they are around. They must be the cause of the fire, right? Humans thrive on lots of animals fat.

[@andrewrivera4029]

You ought to look at all the videos on lean mass hyper responder, Nick norwitz and others he works with. In short for low carb folks the more lean you become the MORE your body uses LDL to traffic energy to the cells RAISING your LDL. WE need to start to directing doctors to the LMHR studies that explain this.

[@user-ue4he3li8b]

Cholesterol is the building block of testosterone. It's almost nearly fully testosterone with only minor adjustment, biochemically. Don't listen to doctors, they're out to enslave you for profit. Not even kidding. They've all been useless to me for years with various health problems and always made them worse.

[@CorvusHyperion]

I hope your doctors know that there is very little ability to change your cholesterol levels with diet. If you meet other criteria then it may be time to start taking a statin.

[@andrewrivera4029]

@ wrong, look up the Oreo cookie experiment with Nick norwitz. He lowered his sky high LDL just eating a sleeve of Oreo cookies every day in addition to his normal diet for 2 weeks.

[@george3769]

I've been on Keto for four years and love it. At age 76, I have a little bit of belly fat. I took Tom's advice and introduced decaf green tea. It gave me gastro issues so had to cease drinking it. When I did, gastro went away. I am OK using the duckweed he recommended.

[@311engineering]

According to my most recent body scan, first one ever, my visceral fat is 0.9 lbs! My body fat 5.1 %. My body weight 187 lbs. No trt, no steroids, just good eating and working out, protein shakes with an extra 6 grams leucine, 5 grams HMB, 5 grams collagen protein, 1 per day, I’m in better shape now at 61 than I was at 30. Started working out with focus again Feb. 2024, to challenge my 20 year old son, I hadn’t worked out in years. I guess all is good. Thanks for your advice on different components and ways to improve general fitness. Cheers

[@JohnDoe-z2r]

5%? You are dying

[@kevinwilson3337]

You’re not 5% body fat

[@asinh1100]

Too low bmi or body fat also reduces life span

[@mlewelk]

😂😂😂😂

[@joe1071]

This guy is a moron. No one is accidentally 5% without drugs and serious intention to achieve it

[@ELDogStar]

Always interesting. Thanks!

[@Tigersmundo]

*YOU my friend need to get in contact with RFK and help this man do the unthinkable return food to my childhood days when it was healthy and remove the garbage out of processed food even Europe can't stomach.*

[@KatGomer]

Is this the same RFK that said, on video, that Covid is designed to spare Jews?…

[@EricsWormPlayground]

Foods back then were laden with trans fats. Unsure how much healthier we were eating when we were kids

[@BrandonTalbot]

Thomas, which green tea specifically should I take?

[@TUROK66]

Green

[@janonthemtn]

I'd look for a good organic matcha tea

[@ezze-does-it]

​@@janonthemtn matcha is a ceremonial tea. Its not really "better" or necessary. A good quality green tea that's organic that you like to drink is best. One you can stick to. Avoid adding sugar or honey if possible for more benefits and no glycemic impact

[@lizaschwartz9419]

Republic of Tea has some awesome flavors of green tea, and many are organic. It's available at Amazon, Whole Foods and similar markets.

[@robinm2699]

Thank you for sharing your food journey & how things change & for going into the details! 🎉

[@MrStevieRyder]

Dr Sean I Mara been discussing this for years

[@wtdudley05]

Always great content. Well spoken, clear and concise.

[@danaemanuel1424]

What about organic matcha powder over green tea? I’ve heard it’s better than green tea?

[@zerosix042013]

Matcha is also a green tea just different process. Matcha they remove the twiggy parts and ground the tea leaves they call this Tencha. So with Matcha you consume the whole leafs and with other ‘Green’ tea you extract the nutrients from the tea leafs. They are both healthy but higher quality Japanese green tea like matcha or gyokuro are made from tea plants that are partially shaded from sunlight this technique doubles the amount of good nutrients. So if you don’t like the powdery texture of matcha you can try tencha or gyokuro also very tasty.

[@alexadams1627]

Not to difficult to try some of those suggestions . Thanks Thomas.

[@s0opr0oud]

What i learn is eat a little bit of everything(healthy) cuz you never know when something like blackberry will become popular again for health benefits

[@robertobattoia2601]

Molte grazie...you are definetely one of the best!!!

[@Materialworld4]

God Bless You Thomas, you are my go to on physical health because you not afraid of new data, Kudos My Friend.

[@meriksen_]

I'd like to see you talk to Dr. Sean O'Mara who has devoted his career to studying visceral fat. He studied this for 7 years on top of his regular job and did multiple MRIs per person... And now has continued in his own work. I'd consider him an expert to talk to.

[@etcomehome39]

Very helpful information.

[@abcdefg-z5n]

With a strong body, you also need strong and tough skin. The gym is nasty so you need also a good antibacterial/antiviral cleanser. Skinlyte has a soap that is loaded not only with collagen but also keratin peptides. It is called Hair & Whole Body Bar. It is fast absorbed because it has an enhanced binding enhancement technology which produces a water molecule that hydrates skin and hair. It repairs, rebuilds and strengthens hair and skin. I got it at Amazon and I am impressed with new benefits I discover every time I use it. I noticed many improvements in my hair, skin and nails. What I like best about it is that it's all natural and without harmful chemicals such as synthetic dyes, fragrance, SLS or preservatives.

[@jdaneification]

Great vid Thomas, thank you.

[@ImPureBlood]

Your looking very well there, thanks for sharing.

[@lauren6107]

Great video!

[@roykronvall3396]

Been on keto for 3 weeks, been an interesting experience. Seeing some results so woot woot.

[@wellnesslongevity-ph]

Glad to find your channel. This video is full of valuable information for the community.

[@jlivings2010]

Three years ago, I weighed about 230. I am a5'11" male. I began eating one meal a day, and occasionally a snack, all within an 8 hour period. Today, I weigh 171. Two issues, I have lost a lot of muscle, and I have loose skin where the fat was. What can I do to regain muscle, and tighten loose skin. Thanks for the great videos. Keep it up.

[@laja6108]

Eat 1g of protein per lbs of lean body mass, at least maintenance calories (you’ll have even better results if you do just slightly more calories for a lean bulk) and do a full body weight lifting routine, even if it’s just going through the Olympic lifts with a kettlebell. You’ll gain muscle relatively quickly and muscle greatly improves the look of loose skin.

[@ezze-does-it]

Do you workout at all?

[@AK-ze7ro]

I suggest looking into autophagy - self-digestion. My understanding is, if your protein consumption is equal or greater then your demand then your body does not need to breakdown excess skin to re-purpose the amino acids. One of the problems with eating one meal a day is that there is a limit to how many nutrients can be absorbed from the gut at one time. Some nutrients cannot be absorbed in the presence of others. Understand what your current goal is and adjust your diet according. The diet for loosing large amount of weight is not the same as loosing excess skin, although some principles remain the same and you do not want to undo your achievements. Putting on muscle will increase weight. Don't read too widely stay focused on your current goals otherwise it becomes confusing and contradictory. Stick to listening to sites that you trust - there are a lot of people out there who do not understand what they are talking about. Give anything you try time to work. Good luck on your continued journey.

[@bewellwithdanyel938]

This is great info. Thank!!!

[@jvanaskey]

Never been into green tea...what's the best one out there?

[@jenniferflower9265]

Loose leaf from a high quality source.

[@daniellegardner9535]

Japanese organic matcha powder wako matcha is amazing! It's on amazon

[@nickr4145]

This round up at the end was great Thomas.

[@vonblood80]

Amazing as ever

[@lifetothefull4861]

This was so helpful. Thank you🎉

[@MrQuadcity]

**Key Insights: The World’s Easiest Diet for Visceral Fat Reduction - Thomas DeLauer** ### 1. **Visceral Fat Vs. General Fat: Independent Variables** Thomas DeLauer starts by distinguishing between weight loss, general fat loss, and specifically visceral fat loss. Visceral fat - the fat surrounding internal organs - operates on a distinct axis of fat storage and release compared to subcutaneous (under the skin) fat. One of the key differences is that someone can lose fat (through calorie deficit) without losing visceral fat, illustrating that calories in/calories out alone isn’t sufficient to reduce visceral fat. Even though people can lose visceral fat without necessarily losing overall body weight, this visceral fat is directly tied to cardiometabolic diseases, such as insulin resistance, type 2 diabetes, and cardiovascular conditions. Thus, visceral fat represents a critical area for health management. --- ### 2. **Study Overview: Diets for Visceral Fat Reduction** DeLauer highlights a significant study published in BMC, which looked at the effects of three different diets on visceral fat: - **Healthy Guideline Diet:** Higher in protein, vegetables, and fruits but wasn’t radically different from a balanced diet typically recommended. - **Standard Mediterranean Diet:** Characterized by a balanced intake of olive oil, fish, vegetables, lean meats, and moderate consumption of whole grains. - **Optimized Polyphenol-rich Mediterranean Diet:** This is an enhanced Mediterranean diet that includes more fruits, green tea, duckweed, and other polyphenol-dense foods. What makes the study unique is that it did not use the typical "sloppy" Standard American Diet (SAD) as a control - which would naturally show significant differences against healthier diets. Instead, the researchers created a fair comparison between already established healthy diets to isolate the role of polyphenols and other factors in visceral fat loss. --- ### 3. **Polyphenols' Role: Hippuric Acid and Urolithin A** The study discovered polyphenols to be powerful for reducing visceral fat. The key polyphenols identified were **hippuric acid** and **urolithin A**. These two have shown strong associations with enhanced gut health, visceral fat reduction, and improved metabolic markers. - **Hippuric Acid:** Found in dark, forest berries like blackberries, blackcurrants, and raspberries. Also present in **green tea**, a beverage promoted in the optimized Mediterranean diet. - **Urolithin A:** Abundant in pomegranates, some nuts, and teas. It can protect against the accumulation of visceral fat, especially when combined with a high-fat diet, thus playing a modulatory role in fat storage. The **Optimized Mediterranean Diet** involving polyphenol-rich foods (duckweed shakes, increased green tea consumption, etc.), showed superior results, with up to **14% visceral fat reduction**, compared to the **Standard Mediterranean Diet** (6% reduction) and **Healthy Guideline Diet** (4.2% reduction). --- ### 4. **Gut Health: The Hidden Driver?** DeLauer emphasizes the critical role of gut health in visceral fat accumulation and reduction. Through various studies, including one published in *Nature Communications*, it's clear that improving microbial health in the gut directly impacts visceral fat levels. The polyphenols implicated in this study - hippuric acid (from berries and green tea) and urolithin A - are heavily metabolized by gut bacteria into compounds that benefit overall health, suggesting that these polyphenols function through improving the microbiome. Interestingly, polyphenols also function in a similar fashion to fiber (prebiotics), nourishing the beneficial bacteria while reducing harmful bacteria levels. Furthermore, research shows a **strong connection between specific gut strains** - more so than body fat or BMI - and visceral fat accumulation. For instance, 16 different bacterial strains were associated with visceral fat, as opposed to only two (Firmicutes and Bacteroides) that correlate directly with BMI and subcutaneous fat. --- ### 5. **Reduction in Saturated Fat: A Subtle but Important Mechanism** The optimized Mediterranean diet also involved a subtle reduction in saturated fat while balancing other macros. DeLauer references a large study from *Diabetes* which linked higher saturated fat consumption (>20% of total daily calories from saturated fats) with increased visceral fat. This effect, however, is likely moderated in low-carb or ketogenic diets due to different metabolic mechanisms at play. Nonetheless, reducing saturated fat intake slightly might be an important strategy for people consuming a more standard diet, particularly regarding cardiovascular concerns. --- ### 6. **Key Takeaways for Practical Application** To reduce visceral fat effectively, DeLauer offers a science-based, easily actionable protocol: 1. **Consume Lean Protein**: Aim for about 1g of protein per pound of lean body weight. This should not mean eliminating all fat but opting for leaner protein sources (chicken, lean cuts of beef, etc.) while avoiding excessive consumption of fatty cuts like ribeye. 2. **Eat Dark Berries**: Incorporate two cups of polyphenol-rich dark berries (blackberries, wild blueberries, blackcurrants) to boost hippuric acid levels and visceral fat reduction. 3. **Green Tea**: Drink at least two cups of green tea per day. Green tea is associated with weight loss, muscle sparing, and boosts in metabolic rate, alongside its polyphenol content. 4. **Polyphenol-Rich Foods**: Include high polyphenol greens like **duckweed**, ferments like **kefir**, and dark, leafy greens. These foods can further enhance gut health, which correlates with lower visceral fat. 5. **Occasional Fasting**: Engage in early-time restricted feeding (eTRF), especially skipping meals occasionally to boost visceral fat burn. Research on fasting consistently ties it to better visceral fat outcomes. 6. **Fermented Dairy**: Add about a half-cup of fermented dairy, like kefir or yogurt, daily to improve gut microbial health, directly influencing visceral fat. 7. **Gut Support Supplements**: Consider adding bone broth, collagen, or colostrum supplements to nourish the gut lining and boost microbiome health. Polyphenols, alongside gut-supportive practices, work synergistically to reduce visceral fat and improve overall metabolic health. --- ### Conclusion The video underscores the complexity of visceral fat and its direct relationship with cardiometabolic diseases, calling for a specialized approach that deviates from general weight loss strategies. The insights provided by Thomas DeLauer, grounded in scientific research, reinforce the importance of polyphenols, gut health, and moderate dietary adjustments to reduce this dangerous fat type. The optimized Mediterranean diet, rich in polyphenols from foods like dark berries, green tea, and certain leafy greens, along with other gut-nurturing habits like intermittent fasting and fermented dairy, presents a highly effective protocol for visceral fat reduction - all without requiring a significant change in overall body weight. By tuning into the unique biology that governs our visceral fat and gut health, individuals can achieve better metabolic health outcomes, thus preventing or mitigating the risks associated with chronic diseases at their root cause.

[@EverydayJOEFitness]

Thank you!

[@rosajohnson5212]

Very thorough! Thank you!🙂

[@Gounemporos]

It was from AI 😂😂

[@MrQuadcity]

@@Gounemporos Really? How do you know that? 🤣😅😆

[@hnnngbrah]

isn't it easier to watch the video then try to read a summarized transcript?

[@myradeleon8618]

This is incredible. Thank you for all the hard work you put into these videos ❤

[@ThePirateHistory]

What about green tea as suplement? which is best? any advise?

[@SG-ji5ij]

Green tea is very high in oxalate.

[@rusty_junk]

I would be careful of that. There were many cases of liver injury from green tea supplements. Do your research first.

[@Wasserbienchen]

I would not supplement anything unless you know you have a deficiency. Always try to get everything from natural food sources!

[@flymatilda12]

Thank you Thomas

[@shoulung6203]

I talked with a dietitian and there isn't anything out there showing the efficacy of c-15 other than studies by the company selling it.

[@deborahbarrett8218]

Great video…great information…very understandable!….thanks Thomas!

[@DamianBloodstone]

People should be careful with Duckweed. There are many varieties and more than a few can be poisonous to humans. It also must be grown in a sterile or near sterile environment. I know these things because I have aquariums. I study the plants that go into them and how to grow them. Great vid and info. Thanks. Take Care and Stay Safe.

[@reginafrank6643]

How do you feel about Water Lentil Powder?

[@audreygregis8721]

Green tea is high in oxalates. Would be interesting to know if that is the case with Duckweed. Like Jonhson grass, depending on the time of year, can kill a cow, bison, or horse. A man in Ireland, I believe it was that country, ate 3 bowels of sorrel soup, one of the highest oxalate greens, walked out of the pub and dropped over from a heart attack. He wasn't metabolically healthy, but the doctors said it was the sorrel soup that did him in.

[@reginafrank6643]

@@audreygregis8721 So better to stick with the green tea than be sorry trying duckweed?

[@audreygregis8721]

@@reginafrank6643 I wouldn't be eating either one, especially knowing that green tea is high oxalate. You might want to search for Sally Norton interviews on YT. I have over 120 of them saved. Had I not been introduced to her 5+yrs ago, my health would not be what it is today at 70, as my diet was VERY high in oxalates. I've been eating high fat Carnivore for those 5+yrs...and will never go back.

[@TheMartinChnnl]

Great video!! Thanks!

[@sherwoodconstructionservic5864]

I eat primarily carnivore and fast once every 1-2 months. The fast lasts 24-72 hours. I feel better than ever and I’m losing fat like crazy. My skin is sucking in as I lose fat. Easy peasy.

[@firmbeliever3847]

For now. Has any carnivore get down to skin & bones?

[@brokenthor]

adding some kind of fermented food like Kim Chee or sauerkraut has been a blessing too. resets the gut floorer and digestion. if i ever have a bit of reflux or maybe ate something that made me thing hmmm. i just grab a handful and 20min later no issues.

[@garyhinchman8029]

.....I should point out the 2nd study you cited states "overfeeding polyunsaturated and saturated fat effects on visceral fat in the body"......that is your answer, it's not the saturated fat but the seed oils and omega-6 fats that cause the increase in visceral fat and decreased metabolic health and weight gain in general, not to mention heart disease, type 2 diabetes, etc. gh

[@MonsieurLabbe]

Thanks Thomas, very informative ❤🎉😊

[@David-lq4tq]

OR…. You could just eliminate carbs.

[@ComCast68]

Excellent! Thanks!

[@LKN4WAR]

An 8-ounce cup of coffee contains approximately 480 mg of polyphenols. An 8-ounce cup of green tea contains approximately 276 mg of polyphenols.

[@Upioornica]

Thank you. I'm now absolutely full of polyphenols, since I had both for breakfast. I'm also super fast now

[@ryanw2032]

"polyphenol" is a class of molecules. The polyphenols in coffee might not have the same effect as the polyphenols in green tea.

[@firewater365]

True, however tea has catechins which optimizes its consumption. Yummmmmmmmm

[@MMK1986P]

Always good information here! 👏🏻 C15:0 is something I've had never heard of! I'm definitely going to look into that! Thank you 🙏🏻

[@ilamta]

This video hits even better while eating a Christmas Tree cake. These are phenomenal if you're visceral fat is too low...

[@robynbeach3198]

Lol I've never been more jealous of anyone in my life! 🖕 jk 😂

[@Korninva]

Great video... thank you. What are healthy options to add to green tea when you drink it?

[@katlinden4663]

Just eat Pecorini cheese instead of buying the expensive c15 supplement. Just a few grams per day is sufficient.

[@11kwright]

Thank you for that because these companies capitalise on something that doesn’t need to be that greedy expensive. Just making money out of people even if it’s good for you - no need to be that greedy getting rich from people just wanting to be healthy. Is why competition is needed. I hope DoNotAge does their own C15.

[@stephenfurr8769]

Exactly! This is what I had started doing. I add some to my eggs daily.

[@Victor.A.]

Yea, I ordered that fatty15 supplement. Then I saw pecorino at whole foods, and immediately canceled that subscription

[@asinh1100]

Or sunflower oil

[@katlinden4663]

@@asinh1100 I try to stay away from seed oils.

[@ebroskie]

Thank you for the info!

[@lamnuck]

I need much stronger coffee to be able to watch a video like this all the way thru without nodding off !

[@robynbeach3198]

Drink matcha

[@IamWanderwoman]

Yeah, I watch it on 2x speed, it helps a little.

[@folgers2121]

a crazy concept is that you don't have to watch videos that you dont find interesting

[@lamnuck]

@@folgers2121 the subject is interesting....the delivery of the info leaves much to be desired

[@LCA_Killer]

Man this video Cooked!!! amazing information

[@Usernhhh77776]

Just take Taurine powder and you loose fat, i weight 6kg more but have much lower waist size. Take at least 5 grams of Taurine powder everyday.

[@tanyasharadamba1264]

Colostrum/collogen recommendations? In the broth or cottage cheese?🤔

[@MissHHarmony]

The amount of times I’ve bought green tee telling myself I’ll drink it, then I never do because it’s the worst tasting thing on the planet to me 😅

[@russellnoga7518]

Iced green tea with lemon and stevia is what I do. Love it.

[@alexandrabcastle]

😂 me too

[@whatever-s9o]

whoosh!!!!!! most of that went right over my head, but I think I'll start studying this stuff, thanks!

[@Poppy_love59]

Eating saturated fat while also consuming carbohydrates turns that saturated fat into visceral fat!

[@01jausten]

Well, just found out that all the food I love to eat, and eat on a daily basis, is good for me. Thanks!

[@xcalabur18]

Visceral fat is HORMONALLY ACTIVE!!! This is why calories in/calories out doesn't always work. This fat is highly dependent on food type, testsoterone/estrogen balance, insulin resistance, cortisol levels, etc. This is why weight loss is so difficult.

[@SG-ji5ij]

Visceral fat is a polyunsaturated fat issue...ELIMINATE polyunsaturated fats and you'll eliminate Visceral fat.

[@FitDadMD]

Doesn’t hormones change metabolism so you burn/use calories different? So just you’re calorie equation ends up different than you might think

[@xcalabur18]

@@FitDadMD yes. Peter Attia did a great video on this very topic that is well worth checking out.

[@FitDadMD]

@@xcalabur18 can you link it?

[@Yazoo3322]

@@xcalabur18Yeah I would appreciate the link too 🙏

[@davidthurston2789]

Thomas, your videos are educational and insightful, and I appreciate your zeal in promoting health. I am dumbfounded how eating and enjoying a healthy life can be this complicated. The healthiest people I know stay away from processed foods and refined sugar especially fast food, consume clean whole foods, include cardio and resistance training, get quality sleep, and mitigate stress. They also enjoy moderate alcohol and desserts, too.

[@davidthurston2789]

I add they also pay attention to which foods create discomfort and inflammation and eliminate them from their diets.

[@glennakam]

Fatty 15 is awesome stuff

[@c.l.888]

I read it can make you more tired and sluggish

[@glennakam]

@c.l.888 i have seen none of that. I was having trouble sleeping through the night and this really help me keep REM sleep. Generally feeling well with this.

[@marcyvogler6634]

I started using duckweed powder about a year ago when I realized I was struggling with lectins. Duckweed is lectin free and one of the best sources of vitamin B12

[@MichaelSmith-qr2ny]

why not compare to the best diet for fat loss, carnivore? Also, correlation dose NOT prove causation ergo the subcutaneous fat being healthier is absolute myopic, Read the data on the study it included underweight individuals (think COPD, emphysema, cancer, malabsorption as causes of lower body weight)

[@BodycraftOsteo]

Excellent work.

[@Ramiromasters]

Logic can easily challenge the argument against saturated fat. The study in question was conducted on people following the standard American diet (SAD), which is high in polyunsaturated fats-known to contribute to weight gain, insulin resistance, and other health issues. However, we know that a carnivore diet often improves health, including reducing visceral fat. The flaw in the study lies in its failure to identify polyunsaturated fats as the real culprit. Instead, it measured the effects of a low-fat diet, such as the Mediterranean diet. By reducing overall fat intake-except for healthy sources like olive oil-it naturally lowered polyunsaturated fats. The observed health benefits were mistakenly attributed to reducing saturated fat rather than the actual reduction in harmful polyunsaturated fats.

[@funkspinna]

Right. It did not control all variables and focus on just the polyphenols.

[@Polemicprophecy]

Great info

[@blazedehart2748]

3:43 I’ve been drinking milk by the gallon for 30 years. I think I’ve got plenty of whatever is in this supplement lol

[@StevenSantaCruz-ix9is]

Same I drink a gallon a day most days

[@blazedehart2748]

@@StevenSantaCruz-ix9is I think me and my buddies single-handedly put all the Fairlife owners family through college lol 😂

[@danielkent6895]

You mean the homogenised, pasteurised, and watered down milk you buy from the store?

[@PeakHealthSecrets-n6b]

Wow, I learned so much from this video! 📚✨ Keep up the awesome content! 👏🍓