Full Day of Eating - I Have the Lowest Visceral Fat - DEXA Results

Viceral fat is this unhealthy kind of fat around the organs and around the liver

And having too much visceral fat is a big risk factor for heart disease and all cause mortality

The average healthy person between the age of 20 to 30 has been seen to have about 500 grams of visceral fat, which is quite normal

The problem is that you can't see visceral fat because it's located around the organs

That's why the only way to really know about your visceral fat is to take a dexas scan

I recently took a dexacan and my visceral fat was 54 grams, which

is up to 10 times lower than the average 30 year old, who isn't overweight

For reference, Brian Johnson's Texas scan results showed he had visceral fat of 0.42 liters, which

if you converted into grams, is about 378 grams. And Paul Saladino's recent Texas scan showed he had 0.3 pounds of visceral fat, which is 136 grams

In this video I'm going to share with you my full day of eating that has enabled me to achieve

such low amounts of visceral fat. I'm going to make a full video about how to reduce visceral fat in the future

so make sure click a like and subscribe for future videos about living longer and staying healthier

You son of a... All right, so it's 7.18 a.m. in the morning I'm going to have some green tea

We have some sort of organic loose leaf extra fine green tea

And yeah, I'm just going to scoop up something like this much

I don't ever like really count how much I take, but it's, I guess..

maybe even like three tablespoons of green tea. I'm going to use this pot usually to make it

So I'll make an entire batch for the day and I'll consume this entire thing

which makes usually something like three, three cups, three to four cups at maximum

Maybe usually are three is probably the more accurate. And then I'll just sip it throughout

the day, usually more in the morning half. A 2012 randomous controlled trial showed that Ketajun

enriched green tea for 12 weeks resulted in greater visceral fat loss than in the placebo group

Another 2009 study found that green tea catogens enhanced the loss of abdominal fat from exercise

Exercise did reduce visceral fat and total fat mass, but the green tea group, combined with exercise

lost more fat across the board, as well as visceral fat compared to just the exercise group

So green tea intake does appear to result in greater visceral fat, even if you combine it with exercise

So one thing I've heard is that you shouldn't let it to boil 100% when you're making green tea

So it should be slightly below boiling point. And yeah, I'm just going to fill that up

So it's been a few minutes and we're just going to pour it out

Looks green or, you know, semi-green. So that's a good sign. And, you know, you could also add glycine to your green tea

I don't like green tea with glycine that much. I prefer adding glycine to like coffee or milk or yogurt or something like that or weight protein

So I drink the green tea without anything, but you could still add glycine to there as well

And yeah, you know, glycine is also one of those things that has been found to reduce visceral fat

In older adults, they have found that low plasma glycine levels are a marker of visceral adiposity

independent of sex, age, body composition and chronic diseases. Serum glycine levels are also negatively

associated with intramuscular adipose tissue, which is the fat inside the muscles. So it looks like glycine

has effects on visceral fat. Part of the reason glycine seems to reduce visceral fat is because it

counterbalances methamyanein, which is an amino acid you get from animal protein. But there's also

evidence that methanolin restriction reduces visceral fat independent of calorie intake. In humans with metabolic syndrome, 16 weeks of methyan restriction has been seen to

improve incidence sensitivity and reduce lipid content in the liver independent of weight loss

So methyony restriction might reduce liver fat in humans as well. And this is kind of interesting

because you have Paul Saladino who does eat more glycine from his diet from these collagenous

tendon meats but he also eats quite a lot of methyanine from the muscle meat Whereas you have someone like Brian Johnson who doesn have almost any methamin from his dietary sources and he also doesn consume that much glycine from his diet

So he only takes 1,200 milligrams of glycine as a supplement. So it seems like the optimal

way to go about it is to reduce the dietary methamin intake as well as increase the glycine

intake, which is my case. So I consume some methanine from my diet, not a lot, but I also supplement

a lot of glycine so I have low methanion plus high amounts of glycine

So I'm aiming for about 10 to 15 grams of glycine per day and my methanine intake from

other foods isn't that high. All right. So it's almost 10 a.m. I'm going to have my first meal of the day, which is my

protein shake, my signature protein shake. And actually I've been having quite amazing new

recipes or new variations of it that it actually turned it almost into like an ice cream

so it's much thicker than like a smoothie or a protein shake itself

So I'm going to share with this recipe with you. It's delicious. It's very easy to make low calories, high protein, no sugar, and yeah, it tastes like ice cream pretty much

So what you need is I'm going to blend some of this protein

I have weight protein here. I'm going to put one scoop of weight protein here

And the best thing about it is you can change it according to your taste or flavor

This is chocolate way protein. and I put one scoop, which is about 25 grams of protein

so I'm going to add a little bit more. So I'm going to add a half scoop of more protein

so that ends up giving it to like 35 grams of protein or something

And next I'll put creatine. So I'm taking creatine again right now to

I guess I'm focusing a little bit more on strength for that time being right now

And I'm going to add three grams of creatine. Let's put this here

Next, betane or trimetoglycine. So I'm taking betane for the sake of lowering my homocysteine levels

which is going great. So I've already reduced my homocysteine to below 10

which is the goal. And I'm going to see if I can get it down to maybe like 5

which is potentially even better. So anything below 10 is already like optimal

And for that, I have been taking two grams of TMG before over the last few months

So I'm going to increase it a little bit and see if it's going to reduce my homocysteen even more

So in some of the trials, up to four grams of TMG is what's used

So here is a half teaspoon is about 1.6 grams of TMG

So I'm going to be putting one teaspoon. And it's like a hefty teaspoon with a little bit of like a scoop on top

So this is going to be, yeah, four grams of TNG from here

And lastly, of course, we're going to put glycine. And, you know, I don't really count how much glycine I put

So this is for the methamthenin balance as well as the collagen synthesis. So I'm aiming at least 10 to 15 grams of glycine from a supplemental source

And, of course, I'm getting some glycine from a diet as well. And, yeah, I'll put, so this is a teaspoon

I'll put two teaspoons, which is in approximately five grams of, I'm going to put a little bit more

so like six grams of glycine in here. Now, the next step that you

this is kind of where the magic, mostly happens. So the next step is to put some frozen stuff

So you can use whatever kind of frozen, berries or frozen fruits, whatever that you like, as the base of this concoction

So I've been using a lot of frozen strawberries. So just put them in here

I've used frozen bananas, frozen blueberries, blackberries, mango, pineapple. So you can, yeah, pretty much choose what flavor you like

Do you like to have it more strawberry do you like to have it more banana or blueberry whatever it is you can always choose the flavor of this drink or this ice cream based on what kind of a

fruit, frozen, fruits of food in here. And yeah, the magic happens because it's frozen

so it becomes much thicker once you blend it. So if you put water, then it doesn't really

work, which is why you need to use frozen berries. So actually, I'm going to put usually, you know

fill it to the top. So this is about 300 grams per bag

So I have put half of it. So there's 150 plus the other ones. So 200 grams of strawberries

which, you know, is quite low in calories. 32 calories per 100

60 calories for this entire thing. And 10 grams of carbs, which is a really good mix

Now, what I like to do, is also add dark chocolate. So this dark cacao powder

and this is high quality brand from Iwo. So I'll put... And this is again like for taste preference

If you don't like cacao flavor, especially with strawberries, then you don't have to put it

But the cacao flavor with bananas is great in my opinion. So I'll put one scoop of this cacao

dark cacao, raw cacao powder with high influx. And what I like to do is also add a little bit of psalium husk

So this can tend to make it a bit more thicker. You can also add pectin, which is another great way to make it thicker

And the final ingredient is water. So you don't want to put too much water because it becomes too liquid that way

So right here I have like a cup of water, but the entire cup is too much probably

you want to actually put slightly less than a cup. So, or actually, yeah, pretty much I'll put a little bit less right now

So if it becomes too thick or if the blender doesn't blend, then it's because it's too solid

There's not enough water. So I'll start off with, you know, kind of half a cup of water

And we'll see how it goes first. So yeah, it's a bit, a little bit

Two little waters I'll put slightly more. So as you can see, it looks like ice cream pretty much

You want to blend it for maybe 30 seconds. And yeah, it's like thick ice cream tastes super great

You can adjust the flavors. Like this is my favorite thing right now

Like it feels like you're cheating on your. diet because it's like ice cream tastes like or has the consistency of ice cream

In addition to the protein shake, I do actually have about five walnuts and a piece of dark

chocolate, which I forgot to record. All right, it's going to be dinner time soon

We're going to cook this 600 grams of sweet potatoes. We're going to cook it in the oven

So I'm going to just chop it into some pieces first. And yeah, it's going to be like sweet potato fries

except, you know, they're not cooked in oil or stuff like that. I'm going to cook these kind of sectors

You know, you can make them however thick you want them. Put it in the oven

I'm going to cook it at 205 degrees Celsius for 21 minutes is the sweet spot that I've found

So this is what I'm having for dinner. These are cucumbers and tomatoes from my mother's garden

This beetroot salad is like beetroot vinegrette. Kimchi as well. Some leftover egg whites from my wife who eats the yolks and I'll eat the egg whites

So this is what the plate is Tomatoes cucumber beans beetroot some egg whites And this is yeah the meat jello

This is a gelatinous meat dish, traditional meat dish here in Estonia

And, yeah, it's cooked in like the bony parts. So it becomes gelatinous

So that's why it's, you know, called meat jello. And it's super delicious

And it's, you know, I think it's a very good balance for glycine and metham

You get a bunch of glycine from there. These are the 600 grams of sweet potatoes

And also today I bought some nice blue cheese. So this is going to be for, you know, you can say

oh, vitamin K2, spermating, but it also tastes good. So I don't know how much I'll eat, probably there's something like this much

I guess, let's see. Yeah, I don't even, you know, count how much I'm eating

But this must blue cheese is kind of tasty. And lastly, Stilton, okay

And this is extra virgin olive oil. This is pretty kind of, it's from Italy

And yeah, they're very tasty. It's quite spicy. So there was a recent, this study that found that three tablespoons of olive oil per day

was linked to 20% lower mortality compared to one tablespoon. So for the sake of that, I'm going to add two more tablespoons

You know, it's like, I guess, 400 calories extra. And, yeah, just getting some of that tasty olive oil in here

And yeah, that's it. If I were to estimate the calories, then it's the sweet potatoes or something like

I guess, 500 calories, the olive oil, 400, so 900, the egg, 100

blah, blah, blah. So I guess something like 1,300 calories, something like that

And, yeah, it's quite easy, at least for me. And I eat it with a spoon before you laugh at me

Then, you know, in the military, I always ate everything with a spoon because, you know

if you're in a forest, then you're going to have time to cut the food with your fork and knife

and a fancy restaurant. So it's like quick and easy. You can use it as a knife

You can use it for a soup. you're going to use it as a fork so this is the original multi

multifunctional tool the Swiss army knife of cutlery so yeah I always eat with

a spoon yes so yeah and some wriggle water here also what I forgot to record

was that after my dinner I had the same protein ice cream but this time I made it

with two bananas and I used only 20 grams of protein and I also

eat three Brazil nuts after dinner, which is 100 calories. And lastly, I eat a kivie about two hours

before bed, because there's research that it helps with sleep. I want to take a quick break to

announce you that you can now order my book, The Longevity Leap. Containing over 8,000 references

to scientific articles and studies, the longevity leap is an evidence-based overview of the

biology of aging, chronic diseases that kill most people, and practical lifestyle routines that have

been proven to improve your health and slow down aging. You can order the book at the

longevity leap.com. With your order, you will also get two bonus chapters, one about skin aging and the

other about my personal routines. Head over to the longevity leap.com to get your copy today. So this is what a

typical day of eating looks like for me. In total for the day, I'm getting about 2,300 calories

125 grams of protein, 75 grams of fat, and about 240 grams of carbs. As you can see, I'm not on a

zero sugar diet. I get over 200 grams on a regular basis. And my visceral fat is extremely low. And my visceral fat is

extremely low and my blood sugar markers like hemoglobin A1c and fasting insulin are also very low

So despite eating over 200 grams of carbs a day, my insulin sensitivity is very good and my visceral

fat is very low. Sugar intake is generally associated with higher visceral fat stores

but I think it's mostly a concern if you're actually overeating calories and you're gaining

weight. High fat intake is also linked to visceral fat, and again, it matters more if you're

actually gaining weight. On that, thanks for watching this video. Make sure click a like and

subscribe to future videos about living longer and staying healthier. My name is Seam, stay optimized, and powered