TLDR;
This video discusses the dangers of visceral fat and strategies to reduce it through diet and lifestyle changes. It highlights the link between excess body fat and increased cancer risk, even in individuals of normal weight. The video explores how activating brown fat, consuming specific foods, and adjusting eating schedules can help burn harmful fat and improve metabolic health.
- Visceral fat is linked to increased risk of 14 types of cancer.
- Brown fat can be activated by cold exposure and certain foods to burn white fat.
- Specific teas and oily fish can help reduce waist circumference and improve metabolism.
- Adjusting eating schedules to allow for longer periods of fasting can promote fat burning.
The Dangers of Visceral Fat [0:00]
Excess body fat, particularly visceral fat, poses significant health risks. Women with excess body fat have a three-fold increased risk of developing breast cancer. Visceral fat is inflammatory and linked to a higher risk of 14 other cancers, including colon, ovarian, lung, and prostate cancer. This type of fat is located deep within the body, surrounding organs, and can be present even in individuals who appear thin.
The Tongue-Fat Connection [0:39]
One of the first places the body stores visceral fat is in the tongue. The back third of the tongue can become marbled with fat, even in skinny people. This can lead to snoring and sleep apnoea as the relaxed, fatty tongue blocks airways during sleep. A study on thin women showed that as they gained visceral fat, it accumulated in their tongues, causing them to snore.
Activating Brown Fat to Burn Harmful Fat [0:56]
Brown fat, a type of good fat, can burn harmful white and visceral fat. It can be activated through cold exposure, such as cold baths or sleeping in cooler rooms. When mitochondria in brown fat fire up, they draw energy from white and visceral fat. Certain foods can also activate brown fat, aiding in the reduction of harmful fat.
Understanding Waist Circumference and Visceral Fat [1:29]
Waist circumference is a good indicator of the amount of harmful visceral fat in the body. Visceral fat is located inside the body cavity, unlike subcutaneous fat, which is under the skin. Even individuals with a small body size can have too much visceral fat, which can be dangerous due to its inflammatory nature.
Foods That Activate Healthy Fat [6:40]
Bioactives in certain foods can activate healthy fat, redirecting and reshaping it to be more beneficial and less harmful. Compounds like kakans in tea, elactic acid in strawberries and chestnuts, and sulforophane in broccoli and bok choy can help reduce visceral fat. Clinical studies have shown that eating these foods can shrink waist circumference.
The Role of Cold Temperature [8:14]
Cold temperature shocks the body, releasing epinephrine and norepinephrine, hormones that trigger brown fat activation. This process is mediated by the beta3 adinuric receptor, which responds to adrenaline. While bladder spasm medicines like miragron also target this receptor, they are not recommended for activating brown fat due to high doses. Activating the beta adinuric receptor and uncoupling protein one (UCP-1) in mitochondria turns on the body's fat-burning mechanisms.
The Power of Tea [11:57]
Tea drinkers in a study lost two pounds and nearly an inch off their waist circumference over eight weeks. Green tea activates brown fat, burning away excess fat and shrinking waist circumference. Studies have shown that green tea consumption is associated with lower blood pressure, better fasting glucose, and improved blood lipids. Matcha, ulong, and Puer teas also offer similar benefits, with Puer tea being a fermented probiotic tea that can improve metabolism.
The Benefits of Oily Fish [16:47]
Oily fish, rich in marine omega-3 fatty acids, can activate brown fat and help with weight loss. A study showed that eating salmon three times a week could lead to a loss of up to 15 pounds. Surprisingly, even non-oily fish like cod, with lower levels of omega-3s, can contribute to weight loss. Eating cod three times a week resulted in a 10-pound weight loss in a study. Other seafood options like shrimp, oysters, mackerel, and halibut can also provide adequate omega-3s for metabolic benefits.
The Importance of Eating Schedules [19:17]
The timing of meals affects metabolism. When eating, insulin rises, and the body focuses on loading up on fuel rather than burning it. During periods of fasting, insulin levels drop, and the body switches to burning stored fat. Extending the period between dinner and breakfast can increase fat burning. For example, finishing dinner by 8 pm and delaying breakfast by an hour can create a 12-hour fat-burning window.
Debunking Myths About Weight Loss [21:18]
The number on the scale doesn't tell the whole story, as it reflects bone density, muscle mass, and hydration levels. Visceral fat is the key target for weight management, not just overall weight. It's also a myth that losing weight requires extreme food restriction. Certain foods can actually help burn harmful visceral fat. Skipping breakfast or compressing the eating window can further promote fat burning.