Key insights

• 🍔 Overeating leads to storage of excess calories as visceral fat
• 🥦 Both overeating healthy and junk food contribute to visceral fat
• 🍽️ Take smaller portions and don't feel compelled to finish your plate
• 🥢 Follow the 'Hara hachi bu' rule to stop eating when 80% full
• 💔 Visceral fat is highly inflammatory and wraps around organs, causing organ damage
• ⚠️ Excess visceral fat is linked to type 2 diabetes, cancer, heart disease, and dementia
• 📏 Measure visceral fat with a dexa scan and aim for 10% normal fat
• 🌙 Stop late night snacking to burn visceral fat during sleep
• 🚶 Walking for 30 minutes can help burn calories and visceral fat
• 🍩 Avoid ultra-processed foods that damage gut microbiome and hinder fat burning
• 🌿 Healthy, plant-based whole foods can fuel metabolism and feed gut microbiome for fat burning
• 😴 Poor sleep can hinder the body's ability to burn visceral fat during quality sleep
• 👩‍⚕️ Consulting a doctor and undergoing a sleep workup can help address sleep apnea and improve sleep quality

Q&A

• What role does sleep play in burning visceral fat?

  Quality sleep is essential for effective fat burning. Poor sleep can hinder metabolic processes, while addressing factors like snoring and sleep apnea is crucial for improving sleep quality and promoting fat burning.

• How does late-night snacking affect visceral fat?

  Late-night snacking can interfere with the body's ability to burn visceral fat during sleep, especially when consuming processed foods with added sugar and unhealthy fats. It is advised to avoid late-night snacking for effective fat burning.

• How can I measure visceral fat?

  Visceral fat can be measured using methods like a DEXA scan or by checking belt size. It is recommended to maintain visceral fat at about 10% of total body fat for optimal health.

• What are the dangers of excess visceral fat?

  Excess visceral fat is linked to type 2 diabetes, cancer, heart disease, and dementia. It is crucial to monitor visceral fat levels as it can lead to serious health issues.

• How can I avoid overeating?

  Practical tips to avoid overeating include taking smaller portions, not feeling compelled to finish your plate, and following the 'hara hachi bu' rule, which encourages stopping eating when 80% full.

• What is visceral fat?

  Visceral fat is deep inside the body and surrounds vital organs. Excess visceral fat can be highly inflammatory, leading to organ damage and increasing the risk of various health conditions.

• 00:00 Five things stopping you from losing visceral fat: overeating, unhealthy diet, lack of exercise, stress, poor sleep. Practical tips to avoid overeating: take smaller portions, don't feel compelled to finish your plate, follow Hara hachi bu rule.
• 02:30 The Japanese saying 'hara hachi bu' encourages stopping eating when 80% full. Eating slowly allows leptin hormone to signal fullness. Visceral fat is dangerous, as it can be highly inflammatory, wrapping around organs and causing organ damage.
• 05:06 Excess visceral fat is linked to type 2 diabetes, cancer, heart disease, and dementia. Measure it with a dexa scan. Normal fat should be 10% visceral. Check belt size for visceral fat. Stop midnight snacking to burn visceral fat during sleep.
• 07:37 Late night snacking, sedentary lifestyle, and processed foods can prevent burning of visceral fat. Physical activity like walking can help burn calories and visceral fat. Eating processed foods with added sugar and unhealthy fats interferes with healthy metabolism.
• 09:57 Ultra processed foods can damage your gut microbiome, leading to increased inflammation and interference with fat burning. Eating healthy, plant-based whole foods can fuel your metabolism and feed your gut microbiome to burn visceral fat. Poor sleep can also hinder fat burning.
• 12:29 Lack of quality sleep can interfere with metabolic processes and hinder fat burning. Factors that affect sleep quality include moderate eating, regular exercise, and addressing snoring, which may be a sign of sleep apnea. Sleep apnea can lead to serious health conditions and should be addressed with a doctor.