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Duchess Pharmacy, belly fat is one of

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belly fat? Well two things: excess sugar

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the Dodgers Pharmacy I'm not from our

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time in and welcome to our special

2:56

edition of Health Face And let me

2:58

ask you some New Harry excess weight

3:00

around your midsection even though you feel

3:03

like it eat healthy the exercise rarely

3:05

but your waistline keeps growing is as

3:07

sounds like you know the you're not

3:09

alone. Millions of people around the world

3:11

struggle with obesity and maintaining a healthy

3:13

weight and the truth is it's not

3:15

your fault them he said again it's

3:17

not. Your fault. Despite with the

3:20

food as she might have, you think

3:22

the our modern day lifestyle stacked the

3:24

odds against us and today's world doesn't

3:27

really lends itself to a healthy and

3:29

happy population either. We live in a

3:31

toxic nutritional landscape in fact is suing

3:34

the opposite. Many miss are sick, unhealthy

3:36

and depressed. First to have to understand

3:38

that belly fat isn't just there to

3:41

keep up your pants and what we

3:43

call a dad bod is so much

3:45

more. Belly fat is active and can

3:48

organise decrease. Hormones and chris whole body

3:50

inflammation and all the chronic diseases the

3:52

come with it. So whether or not

3:54

you've heard of the term visceral adipose

3:57

tissue or vat were visceral fat. Her

3:59

belly fat, There you up. We're going

4:01

to discuss it today and we had

4:03

a deep into what it is, what

4:05

contributes to it and how to get

4:07

rid of it using the principles of

4:09

social medicine or less. get right into

4:11

it. What is visceral fat, visceral fat

4:13

or V a T as opposed to

4:16

S a T or visceral adipose tissue

4:18

is your intra abdominal fat is to

4:20

sat around all your organs, your liver,

4:22

your pancreas, your intestines, all the organs

4:24

in the abdomen and as come referred

4:26

to as belly fat and it's in

4:28

number one driver of aging Whites. Because

4:30

unlike subcutaneous fat up fat located just

4:32

underneath your skin, you can pitch with

4:35

your fingers, visceral fat is not visible

4:37

on the outside. However, subcutaneous fat sometimes

4:39

is a good proxy for how much

4:41

mister Fi have. A not always a

4:44

visceral fat is not just a storage

4:46

site for excess energy. Is a man,

4:48

a Bosley active organ read: secrete molecules

4:51

that impacts your hormones and your brain

4:53

chemistry and your immune system and so

4:55

much more. Visceral fat has been strongly

4:57

linked in some resistance or free diabetes.

5:00

we talked about that forever on the

5:02

podcast a in other words die obesity

5:04

and very high levels of inflammation know

5:07

lotta hormones are affected by or produced

5:09

by visceral fat similar caught out of

5:11

the cytokine cytokine inflammatory messenger matos that

5:13

are made by adipocyte on the ice

5:16

on as you're fat cells are often

5:18

called these tiny hormone because it helps

5:20

regulate energy balance and him his hunger

5:22

i still feel full hormones that's affected

5:25

left liberals are often directly proportional to

5:27

the amount of body fat we have

5:29

the more visceral fat we have the

5:31

more body produces leptin was seems like

5:34

said good thing great cause then you're

5:36

not going if you're hungry but it's

5:38

the opposite because you get left and

5:41

resistance a lesson resistance occurs when you're

5:43

leptin levels are consistently high just like

5:45

any resistance to and left and resistance

5:47

the brain doesn't respond to left and

5:50

signals effectively and at least he continued

5:52

eating and fat accumulation especially around the

5:54

belly despite adequate or even excess fat

5:56

stores so think your body feels like

5:59

a starving in the midst of plenty.

6:01

Another hormone that's important in regulating body

6:03

fat is something called adiponectin. Now this

6:06

is a good thing because it enhances

6:08

the body's ability to break down glucose

6:10

and has an anti-inflammatory and insulin sensitizing

6:12

effect. But the bigger your belly fat,

6:15

the lower your adiponectin levels. So it's

6:17

kind of not there helping you when

6:19

you've got extra belly fat. And adiponectin

6:21

levels go down as your belly fat

6:24

goes up. High adiponectin levels are also

6:26

good and they're associated with a lower

6:28

risk of type 2 diabetes and

6:30

heart disease. The lower levels of

6:33

this important hormone adiponectin are associated with an

6:35

increased amount of visceral fat and it makes

6:37

insulin resistance worse which is a hallmark of

6:40

metabolic syndrome or prediabetes or diabetes or type

6:42

2 diabetes or whatever you want to call

6:44

it. It's all the same thing. The next

6:46

set of hormones that are regulated in fact

6:49

by your belly fat are probably surprising to

6:51

you. It's your sex hormones. Yep, your sex

6:53

hormones. You see visceral fat particularly in men,

6:55

well in women too, but in men it's

6:58

really acting badly. It contains an enzyme called

7:00

aromatase and that converts testosterone or

7:02

the androgens, the male hormones, into

7:04

estrogens and that results in high

7:06

estrogen levels for men which is

7:08

not good and it leads to

7:10

low testosterone levels which affects fertility,

7:12

it affects energy, brain function, sexual

7:14

function and lots more. It can

7:17

contribute to erectile dysfunction, loss of

7:19

lean body mass and muscle and

7:21

increased risk for heart disease. So

7:23

it's not good. Now in women,

7:25

particularly in pre-penopausal women, high levels

7:27

of belly fat or visceral fat

7:29

cause all The opposite.. It cause a

7:31

high level of androgens or testosterone, which

7:33

then increases the risk for something called

7:35

PCOS which is a common cause of

7:38

infertility and acne and weight gain and

7:40

irregular or heavy menstrual bleeding in women.

7:42

It's really common and it's really annoying

7:44

and it affects a lot of women

7:46

and it's primarily related to this excess

7:48

belly fat, not for all women, but

7:50

for most. Now In peri and post-menopausal

7:52

women, high levels of visceral fat increase

7:55

aromatase and estrogen levels, and that leads

7:57

to the risk for estrogen related cancers

7:59

like breast. The uterine an ovarian cancer.

8:01

So as your body fat goes after, estrogen

8:03

production goes up and the risk of estrogen

8:05

related cancers goes up. Now the only thing

8:08

is produced by know he sat is something

8:10

called cytokine. You might have her the cytokine

8:12

storm with Kobe and these are things that

8:14

are not bad or good. They're basically designed

8:16

to regulate your immunity and fight infection and

8:19

they can be good for weather over. Ask

8:21

him all the time they just try this

8:23

chronic sterile inflammation and his belly savvy you

8:25

have were home for you don't have it

8:28

is driving an enormous amount of these. Inflammatory

8:30

Cytokines because the fat cells themselves become

8:32

cytokine producing factory's pretty quickly Called I'll

8:34

Six and he that Alpha. These are

8:36

extremely triggering for chronic inflammation throughout the

8:39

body. and A since it's like a

8:41

fire in the belly. Think that that

8:43

way is driving fire everywhere in your

8:45

body in this country business Still chronic

8:47

low grade inflammation and that leads to

8:49

all these other issues and even things

8:52

I left analyzed the next in inflammatory

8:54

cytokine are really the problem Fact: That's

8:56

why so many people with obesity had

8:58

a higher risk of Kobe. Serious

9:00

in and death because they were already

9:02

pre inflamed so high left in Florida

9:05

for nekton and these prone cemetery cytokine

9:07

are recipe for disaster. It contributes to

9:09

systemic inflammation to in some resistance which

9:12

are really critical factors in developing text

9:14

I beaties and heart disease, even certain

9:16

cancers and even dementia. all of its

9:18

related The same thing which is is

9:21

pre diabetes belly fat information is resistant

9:23

is all one problem and also cause

9:25

about others right? It causes abnormal cholesterol,

9:28

really bad types of cluster on. not

9:30

the kind of just yelling your regular panel

9:32

the ones we check with a special task

9:34

looking at lifted particle number and size and

9:36

when you have ass rejects distant the demeo

9:39

which is a big medical word for you

9:41

have high triglycerides though is t our small

9:43

particles loss of particles is caused by the

9:45

dallas has now when you have high levels

9:47

of spell we sat or visceral fat it

9:50

causes high levels of something called free fatty

9:52

acids he's a there is clean fuels from

9:54

fat in your blood especially in the presence

9:56

of in some resistance and normally insulin inhibits

9:58

the breakdown of list are what we call

10:01

lipolysis. So insulin, the higher it is, it

10:03

breaks the ability of the body to burn

10:05

fat. It basically stops your body from burning

10:07

fat, which is not a good thing. And

10:09

now when insulin resistance is high, when your

10:11

body's resistant to the effects of insulin, you

10:13

keep making more and more insulin, you're actually

10:15

not able to burn the fat. It's almost

10:17

like the fat gets in the cells, but

10:19

can't get out. It's like a one-way turnstile

10:21

at the subway. And this leads to the

10:23

mobilization release of triglycerides, which are shuttled to

10:25

the liver by the portal vein, and that

10:27

creates, you know, more, more, more, more trouble.

10:29

That combined with inflammatory cytokines and

10:31

other bad cholesterol particles, high triglycerides, small

10:34

dense LDL, low levels of HDL, all

10:36

of this dramatically increases the risk of

10:38

developing heart disease. In fact, belly fat

10:40

is one of the biggest drivers of

10:43

having heart attacks. So the question then

10:45

is what's driving belly fat? Well, two

10:47

things, excess sugar and refined carbs and

10:50

ultra-processed food and excess calorie consumption. So

10:52

basically sugar, carbs and processed food and

10:54

just too many calories. So what are

10:56

the main sources of these excess calories

11:00

in the American diet? Well, the main source

11:02

of all calories, any calorie,

11:04

in the American diet is ultra-processed food.

11:06

It's basically science projects made by the

11:08

food industry from deconstructed ingredients that they

11:10

get from a farm, originally as soy,

11:12

corn and wheat, but turned into all

11:14

kinds of molecularly deranged, chemically extruded, colorful

11:16

food-like substances that don't even meet the

11:18

definition of food if you look at

11:20

the definition of food in the dictionary,

11:22

which is something that supports growth and

11:24

health of the living organism, which it

11:26

doesn't. And what is in it? It's

11:28

refined sugar, it's starch, processed fats. And when

11:31

we looked at the data, and I'm

11:33

just gonna share some studies, all the links are gonna be

11:35

in the show notes. You can dig into it yourself. In

11:37

a study called the PREDIMED study, a very big trial, 1500

11:40

participants, randomized controlled trial, people 55 to 75 who

11:42

are overweight or obese, for

11:45

every 10% of their diet that was

11:47

ultra-processed food, they had a significantly greater

11:49

accumulation of belly fat and even worse

11:51

than another study, the Global Burden of

11:53

Disease, 195 countries, they

11:56

looked at their diet and they found that for every

11:58

10% of your diet, it's ultra-processed food. food,

12:00

your risk of death increases by 14% and

12:04

guess what folks, our American diet is 60

12:07

to 70% ultra processed food.

12:09

More than two-thirds of our diet is

12:11

this junk, which isn't actually food, and

12:13

it's driving this epidemic of chronic disease

12:15

that we're seeing all across America and

12:17

increasingly the globe. Here's the other kicker,

12:19

it's way easier to overeat ultra processed

12:22

food. I mean who binges on a

12:24

bag of avocados? Bag of potato chips,

12:26

bag of cookies, no problem

12:28

right? These are hedonic foods, they're high

12:30

in sugar, salt and fat and they're

12:32

designed to make you overeat, they're designed

12:34

to activate the addiction centers in your

12:36

brain and this is not an accident

12:38

my friends. If you want to read

12:40

about this, read Salt, Sugar and Fat

12:42

by Michael Moss. He talks about the

12:44

very pernicious way in which the food

12:46

industry has actively created taste institutes where

12:48

they hire craving experts to create quote

12:50

the bliss point of food to create

12:53

heavy users. I'm not making these terms

12:55

up. This is literally their own internal

12:57

corporate terms. Raving experts, taste

12:59

institutes, bliss point of food, heavy users

13:01

like addicts, they understand the biology of this

13:03

and they are after it and what's even

13:05

worse, I'm sorry I'm just getting a little

13:07

rant tangent here, but they are putting little

13:09

kids as young as two years old in

13:11

MRI scanners and showing them images to see

13:13

which images will most activate the reward center

13:15

in the brain. How do we addict little

13:17

kids? This is criminal my friends. What this

13:19

does is when you eat ultra processed food,

13:22

it doesn't actually make you feel full and

13:24

it then makes you eat more and the

13:26

data is really clear. We'll share it in

13:28

a minute, but when you eat more obviously

13:30

you're going to gain weight. There's a landmark trial by

13:32

NIH scientist called Kevin Hall and

13:34

his colleagues published in the journal Cell Metabolism

13:36

and they did a very elegant study. They

13:39

took 20 healthy weight adults and they randomly

13:41

assigned them to eat either an ultra processed

13:43

diet or whole foods for two weeks. Now

13:45

the meals in each diets were identical in

13:47

terms of calories, macronutrients, protein, fat, carbs, sugar,

13:50

sodium fiber, but on average the people assigned

13:52

to eat the ultra processed food ate 500

13:54

calories more a day

13:56

than individuals assigned to eat the whole food diet.

13:58

Think about that. are given food

14:01

to eat, you're gonna eat more if it's ultra

14:03

processed food. And most of the calorie surplus came

14:05

from carbs and refined carbs and refined oils, not

14:07

protein, because you can't overeat protein. I mean who's

14:09

gonna eat a 20 ounce steak? It's really hard

14:11

to do, but you could easily eat a whole

14:13

bowl of pasta or two or three or four.

14:16

Now carbs and fat are high in ultra processed

14:18

food and carbs that we're eating are refined grains,

14:21

flour, and sugar. I'm not talking about broccoli, which

14:23

is a carb or asparagus, which is a carb

14:25

or blueberries, which are carbs. Those are all fine.

14:27

I'm talking about the industrial carbs that we consume.

14:29

Also the industrial oils, the refined oils we

14:31

have, which are ubiquitous in our food supply

14:34

and add extra calories and oxidative stress. And

14:36

the other thing is ultra processed foods are

14:38

typically low in protein and so protein makes

14:40

you feel full. And if you have low

14:42

protein in the food, it's gonna make you

14:44

want to keep eating until you can find

14:46

the protein because it's the only macronutrient we

14:48

need in gram amounts. Think about that. There's

14:50

no biological need for carbohydrates. Fatty acids, we

14:52

have some essential fatty acids, but they're really

14:55

needed in milligram amounts, right? Whereas protein, you

14:57

need a large, large amounts. It's the only

14:59

macronutrient that you need. And if you don't

15:01

get it, you're gonna keep looking. The ultra

15:03

processed food group in this study also gained

15:05

significantly more weight than the whole food group,

15:07

which lost weight over the two-week intervention period.

15:09

What else is causing us to gain weight

15:11

in belly fat besides ultra processed food? Well,

15:14

all the added sugar. Well, it's coming out

15:16

obviously partly from the ultra processed food, but

15:18

also sugar sweetened beverages. In this country, the

15:20

average American consumes about 22 teaspoons of added

15:22

sugar or about 152 pounds a year. Now

15:24

I'm not having that much my friends, so

15:26

some of you out there eating a little

15:28

bit more. The average kid Consumes about 34

15:31

teaspoons a day. Think about that. That's

15:33

a lot of sugar. I Mean, you

15:35

wouldn't put 34 teaspoons in your coffee,

15:37

would you? But We get that every

15:39

day for our kids. So Liquid calories

15:42

and liquid sugar calories are the worst.

15:44

From Sodas, fruit juices, sweetened nut milks,

15:46

sweetened coffees, energy drinks, teas, sports drinks,

15:48

all the stuff. It's just poison. Do

15:50

Not drink sugar sweetened beverages, period. You

15:53

will dramatically change your life. And Sugar

15:55

sweetened beverages and sweetened coffees and teas

15:57

basically contribute to about 40% Then

16:00

of the intake of added sugars we just

16:02

cut those out. You're gonna be doing yourself

16:04

a big favor out. why are liquid share

16:06

of calories so bad while they're consumed in

16:08

isolation from their food matrix right? So if

16:10

they're fruit as a good thousand who knows

16:12

when all success has his other sugars it

16:14

just pure sugar and they don't think fiber

16:17

film, same protein and know think fat was

16:19

all. slow down the absorption so once there

16:21

quickly absorb it's spikes your blood sugar and

16:23

your insulin. And hi insulin dries excess fuel

16:25

into your fat cells. Know what is inside?

16:27

Do it Busy. Opened the gate unless the

16:29

fuel sugar. And fat interior fat cells making

16:31

them grown Ralph especially Valley Sat insulin

16:33

makes belly fat discriminate. Insulin makes nice

16:35

has it's a sad story from a

16:37

high in some leads to more have

16:39

cravings and increase in hunger for you're

16:41

getting high and son and you get

16:43

a sugar depth and then you're going

16:45

to be in life threatening situations and

16:47

years dying because you know I get

16:49

him sugar hypoglycemic. The A more sugar

16:51

cravings, more car cravings and it's a

16:53

huge problem Mrs. Carby Carbohydrate insulin model

16:55

of waking. There's other theories around wait

16:57

like energy balance in a resurgence and

16:59

redux. Models We talked for others at

17:01

length on the bike as pharmacy with

17:04

Robert Lustig as complicated by basically this

17:06

is a big icing. Probably the number

17:08

one driver of weight issues which is

17:10

my searches. And.

17:26

Anything besides sugar is flower. We eat so

17:29

much flour and refined grains. According the U

17:31

S the A consumption data. the average American

17:33

sues about one hundred fifty two by the

17:35

sugar and one hundred and thirty three pounds

17:37

a flour per person per year now, and

17:39

a cross sectional now says they're participants from

17:41

the Framingham Heart Study. One thing studies ever

17:44

done when they have three more servings of

17:46

whole grains for day they were ten percent

17:48

likely have no sense in those who consumed

17:50

know grunts. killer whole grains. Paul Green oh,

17:52

it's brown rice. Vulgar things like that. Witcher

17:54

and refined grains are what English muffins, bagels,

17:57

muffins biscuits white rice pasta pancakes

17:59

waffles crack or a pizza, you get

18:01

it. Now the refined grains were positively associated

18:03

with subcutaneous fat and fat or visceral adipose

18:05

tissue. So you both got subcutaneous fat, but

18:07

also you got the dangerous belly fat. And

18:09

that's because refined grains just are high glycemic.

18:11

In fact, they have a higher glycemic index

18:13

than sugar. They spike insulin and they promote

18:15

fat storage. Also refined grains don't have any

18:17

fiber, which slows the absorption of sugar. And

18:19

the fiber, which is present in whole grains,

18:21

promotes all kinds of good things like in

18:23

creatine hormones. You might've heard of those. Probably

18:25

don't know what I'm talking about, but you

18:27

do, because it's a GLP-1 hormone, or

18:30

otherwise known as ozepic, which your body makes.

18:32

And that delays gastric emptying and prevents overeating.

18:34

So basically fiber is like a natural GLP-1

18:36

agonist. And I've had patients that was 40

18:39

pounds just taking extra fiber supplements before meals.

18:41

Lots of time for the taking ozepic. Also

18:43

being sedentary, we're an incredibly sedentary society. In

18:46

a cross-sectional study of the NHANES data, this

18:48

is a national health and nutrition examination survey,

18:50

which is this big national government study that's

18:52

going on for decades and decades. They looked

18:55

at 10,000 adults who were 20 years or

18:57

older, who were

18:59

inactive and sat more than eight hours a day. They

19:01

had the highest total and trunk body fat. In other

19:03

words, belly fat, compared to those who were more active

19:05

and sitting less than four hours a day. So being

19:07

physically active for at least 150 minutes a day help

19:10

offset the effects. What else comes to this is

19:12

belly fat? Not sleeping. Lack of quality sleep. Not

19:14

getting enough sleep is linked to an increased calorie

19:16

intake the next day. I can tell you that's

19:18

true. Because I don't sleep, I'm craving the carbs,

19:20

I'm looking for the bagels, I'm looking for the

19:22

sugar. I get it. Even though I know all

19:24

this stuff, my brain is hijacked, and if I

19:26

don't get enough sleep, I want to eat all

19:28

the bad stuff. And when you do that, you

19:30

get higher visceral fat. So if you don't

19:32

sleep, you're gonna get belly fat. A small

19:34

trial of 12 healthy non-obese

19:36

adults found that when people were

19:39

restricted from sleep for 21 days,

19:41

in other words, they weren't allowed to sleep a full

19:43

eight hours, they consumed on average 300

19:46

more calories than the control group who were

19:48

sleeping nine hours a night, which sounds like

19:50

heaven. And the one who

19:53

didn't sleep also gained significantly more weight.

19:55

Now according to the CAT scans, the

19:57

excess calories consumed were converted into visceral.

19:59

visceral fat. So when they looked at

20:02

actually imaging studies in this group, they

20:04

found that they just convert all those

20:06

extra calories into belly fat. What else

20:08

causes belly fat? Alcohol. Now in a

20:10

population based study of nearly a thousand

20:12

Japanese men, those who had higher weekly

20:14

alcohol consumption, it was strongly associated and

20:16

significantly associated with higher abdominal, fat or

20:18

visceral adipose tissue. They had a higher

20:20

waist circumference, a higher waist to hip

20:22

ratio, we're going to talk about that

20:24

is, which are both independent variables and

20:26

are concerning to me as a doctor

20:28

because that's what's linked to mortality. Another

20:30

study showed that men who drank more than

20:32

three drinks a day, which is a lot

20:34

of people I think, were 80% more likely

20:37

to have belly fat than those who didn't

20:39

drink as much. You've heard of beer belly?

20:41

Well, that's it. And that is what's going

20:43

on here. The beer belly is driven by

20:45

this extra visceral fat, which then creates more

20:48

estrogens and more fat. It's just a vicious

20:50

cycle, but it's probably, you know, alcohol's calorie

20:52

content. It's impact on appetite, fat burning, hormone,

20:55

sleep, insulin sensitivity, a lot of things.

20:57

And maybe there's some other factors too, but

20:59

we definitely know that when you consume a

21:01

lot of alcohol, it does increase estrogens in the

21:03

body for sure. And that it makes you gain

21:05

weight and it's just a vicious cycle. Now maybe

21:08

there's other factors, maybe help unhealthy user bias, maybe

21:10

those who drank were more likely to smoke or

21:12

more likely to be sedentary of the unhealthy. So

21:14

maybe that was part of it, but for sure

21:16

it's not just that. What else makes you gain

21:18

belly fat? Stress, literally stress makes you fat. I

21:20

wrote about this in my, one of my first

21:23

books, Ultra Metabolism. Higher levels of stress are linked

21:25

to greater belly fat accumulation and also makes it

21:27

harder to lose fat. In fact, it's really cool.

21:29

Every single fat cell is innervated by a

21:31

nerve from your vagus nerve, from your sympathetic

21:33

nervous system. Your nervous system is literally wired

21:35

into your fat cells. And when you're stressed,

21:37

they're listening and it's danger zone and you

21:39

don't want to lose fat when you're in

21:42

danger because you might need it. That's why

21:44

stress makes you gain weight. It also makes

21:46

higher cortisol levels, which is a base you

21:48

makes you gain weight and have belly fat

21:50

and diabetes and high blood pressure and basically

21:52

in human and animal studies, If

21:54

you've been exposed to cortisol at a high amount

21:56

over your lifetime, it definitely leads to more fat

21:58

deposition and more belly fat. Then you get

22:00

a vicious cause. more belly fat least

22:03

from or cortisol secretion and and poor

22:05

thrusters schussel tas and it is a

22:07

vicious cycle. A slot are caused by

22:09

Sat and there's more obese subjects. What

22:11

are obese against obesity Ends are environmental

22:13

toxins that make you gain weight and

22:15

I've written a lot about this. my

22:17

book, many my books actually the environmental

22:19

toxins by many mechanisms are driving obesity

22:22

through a whole series of things if

22:24

lead to in some resistance and lead

22:26

to thera dysfunction and sector metabolism poison

22:28

your energy production in Dublin. Burn calories.

22:30

Is a whole series reasons, but these

22:32

endocrine disrupting chemicals promote obesity by increasing

22:34

the number and size the fat cells.

22:37

They alter your basal metabolic rate, they

22:39

affect your gut, microbiome, effect your hormones

22:41

and your hunger hormones. And there's many

22:43

these things out there and they're everywhere.

22:45

p Fast which in the forever chemicals

22:47

mature like and Teflon and other things

22:49

and Bta mining hands valley it's passive

22:52

bottles, parabens and skincare. Pesticides crisis A

22:54

Thriving. Why don't Why Is this your

22:56

fat so problematic? Visceral fat increases with

22:58

age and it's related to. Reduce life

23:00

expectancy and chronic disease. it is bad news.

23:02

Beer Belly the show your life and big

23:04

valley this my your brain will get to

23:07

the nth and one of the most predicted

23:09

metrics it's term is your risk of death

23:11

is the size of your waste your belly

23:13

fat. now this that least inflammatory cytokine we

23:15

talked about those in thrive information throughout your

23:17

body and they make in some resistance worse

23:19

and the name of effect your heart, your

23:22

brain, your liver and your got mm what

23:24

happens while and you had type two diabetes

23:26

and heart disease you get pre diabetes he

23:28

gets from cancers like Cohen Brass. Pancreatic in

23:30

prostate cancer and you get fatty liver

23:32

which is affecting adding ninety million Americans

23:34

in our So Com and P C

23:36

O S sides is our motivation. Sex

23:38

Women out of mean diseases, Depression Listening

23:40

to for metabolic health. In fact, many

23:42

psychiatrists are now calling depression mental health

23:44

as a metabolic disorder of the brain.

23:46

Even Alzheimer's is called Type Three Diabetes.

23:48

Bigger belly, smaller bring. So just remember

23:50

that if you want to keep your

23:52

mind as you get older, he got

23:55

to shrink your belly. And research shows

23:57

that people with larger stomachs in the

23:59

early forties have nearly three times the

24:01

risk of developing dementia and Alzheimer's when

24:03

they reach their seventies. And if you're

24:05

diabetic, risk of Alzheimer's is four times

24:07

the rate of someone who doesn't have

24:09

Alzheimer's. So where does conventional medicine missed

24:11

the mark? I mean everywhere. A

24:14

doesn't take a proactive approach, a yearly

24:16

lab testing is kind of so superficial

24:18

and your results of in combat code

24:20

normal despite and series underlying metabolic dysfunction.

24:22

Macys go on your weight in your

24:24

height which is kind of not very

24:26

helpful because you're be a my which

24:28

is the metric we used it. Looks at

24:30

your height weight as a way of regulating

24:32

your obesity metric doesn't take account muscle mass

24:34

doesn't signal muscle loss. see often more misdiagnosed

24:36

obesity or say someone with with a bodybuilder what

24:38

I have a be a my is high and

24:41

they can actually be not obese and not

24:43

fat and someone who's very thin who's like

24:45

I'd six five year old lady who's that

24:47

skinny could be skinny fat because he look

24:49

in on the outside been a high levels of

24:51

visceral fat on the inside. As soon as to

24:53

me that much of a third of the

24:55

population is skinny fat the problem would be

24:57

a my is it doesn't look at with

24:59

an important. Metric which is the waste a

25:01

hip ratio for your waist circumference because if

25:04

you if you have a giant belly well

25:06

that's a bad thing right and as really

25:08

are looking at here and also the commission

25:10

approach to succeed. calories are cowards the same

25:13

and as an avid so it off as

25:15

matter with broccoli. as long as you're not

25:17

eating more than you're burning you're fine and

25:20

it's just not how it works because calories

25:22

or and food is information and information regulates

25:24

your bows in many ways effects or microbiome.

25:26

It affects your immune system and affects your

25:29

poor moans, your brain. Chemistry. So it's not

25:31

just as simple as calories in calories out and

25:33

the energy balance model in a has some merit.

25:35

but it isn't the whole story and we need

25:37

him that much deeper than that this whole culture

25:39

of meme of eat less and exercise more as

25:41

he has her weight loss. I mean how that

25:44

works out for ya, they're not so got right

25:46

Not so that to the doesn't work because if

25:48

you worry about what you eat enough to worry

25:50

about how much you eat because you're hormonal signal

25:52

so correct and you're actually self regulate your appetite

25:54

and you will be craving like we assign else

25:57

are processed food study mean you look at just

25:59

energy balance. My address or her mom.

26:01

Impact of food and doctors Really a million

26:03

Also can't blame them because they it no

26:05

training and nutrition like zilch nada Zip I

26:08

learned about life rare nutritional deficiency diseases that

26:10

I've never seen like Ricketts and Scurvy self.

26:12

I thousand magnificent chases and middle know how

26:14

work they will have a time to talk

26:17

the patients, managers and and sadly less than

26:19

twenty five percent medical schools receive the minimum

26:21

amount of interest in training. Murtech know what's

26:23

in the changes that big of an interesting

26:26

off breath and they often advised low fat

26:28

diet based on out these ideas. On that

26:30

and then you eat more carbs and you gain

26:32

more weight and enabling the patient when it doesn't

26:34

work is a can be vicious cycle. So in

26:37

a some as in doesn't get it right. So

26:39

what's a functional medicine approach to assessing the dressing

26:41

mr of that? Well he got a check things

26:43

he got a testing so yes to look at

26:45

the body with some simple measurements is not that

26:48

hard you can probably do in home. I read

26:50

it said he take measures for most important medical

26:52

diagnostic tools simply put around your waist and he

26:54

belly button at the widest part from your valley

26:56

been and the wise party your hips on the

26:58

Wise party Belgian dive unnaturally. Circumference It's highly crowded

27:01

with this for fat. If it's gray, the

27:03

forty inches in men are headed to send

27:05

me there's you're in trouble and is over

27:07

thirty five inches and women are idiots and

27:09

me as your job. And when they look

27:11

at large study, men with a waist circumference

27:13

of over one hundred and two had a

27:15

two hundred and twenty five percent higher risk

27:17

of having heart attack, and if your waist

27:19

circumference was over eighty eight, as a woman,

27:21

you had a two hundred and seventy five

27:23

percent higher risk of having a heart attack.

27:26

Another study, I've European women aged forty five

27:28

seventy nine found that those with the biggest

27:30

waste. And more than double the risk of

27:32

developing heart disease after adjusting for all other

27:34

risk factors is is like a direct correlation

27:36

or causation. Actually every additional waist size increase

27:39

raise the risk for a party masses by

27:41

ten percent. Now living need now is your

27:43

with the hip ratio. If your waist is

27:45

bigger than your hips that's a sign of

27:47

more belly fat distribute greater than point nine

27:50

and in many deaths. Hi Matt you're in

27:52

trouble and of his benefits over point eight.

27:54

in women you're in trouble and them is

27:56

nice hat now your body mass index is

27:58

ill says over twenty five is overweight over

28:00

thirty so be seen on so forth but

28:03

again it doesn't take into account where the

28:05

fact is so it's just one metric and

28:07

not the most important indicator of those for

28:09

example are skinny felt like I said you

28:11

could ever sixty five a woman who spacey

28:14

does suck opinion. Last month most were muscle

28:16

is got marble fat and basically looks skinny

28:18

but is actually fact we call that tofu

28:20

or thing on the outside. Found the insider

28:22

med about the obese normally onion and a

28:25

muscular physically said bodybuilder type may look overweight

28:27

on a be a my but he just

28:29

has my muscles. The next one do is

28:31

do the proper lab testing. Visceral fat is located

28:33

when the bodies trunk make it hard to see

28:35

with the naked eye so he kind of have

28:37

to just look frightening to look in the mirror

28:39

and you got belly fat but again to get

28:42

a have high visceral fat below the surface they

28:44

want to look at those pretty good mean on

28:46

the outside and have high visceral fat or marveling

28:48

the the muscle you need some different had to

28:50

test self really get into with those are in

28:52

a minute or so by the way is it

28:54

really common and kids studies suggested five to ten

28:56

percent of children have fatty liver or natural the

28:58

now this is something we sustain. Alcoholics Never and

29:01

kits and remember going to Act Obesity conference

29:03

and I saw this. Have had a search

29:05

and there was a Childhood Obesity conference and

29:07

like what are you doing here? Why is

29:09

a liver surgeon at a Childhood obesity conference

29:11

He says well mark The truth is we're

29:13

not doing liver transplants and kids as young

29:16

as fifteen years old from liver failure from

29:18

drinking soda and sugar and processed food this

29:20

is terrifying to me the should be a

29:22

national mercy. Also lab testing also can be

29:24

really helpful. Don't Function medicine We do a

29:26

lot of tacit look at your metabolic health

29:28

and live in healthier. Hormone Health and I

29:31

cofounded a company called Function Health to that

29:33

everyone can have affordable access to the right

29:35

has to know what's going on in their

29:37

bodies. I can learn more he to sign

29:40

up and bypass the weightless which is quite

29:42

large no pun intended by going to Function

29:44

health.com Thoughts I smart and what should you

29:46

get tested? Well he should get your fasting

29:49

insulin tested. You're fasting Glucose York A One

29:51

See him. Will anyone see your left and

29:53

level adiponectin? Cortisol see rak to Protein which

29:55

measures inflammation. A comprehensive look at Ten Less

29:57

the regular when you get a dead. Pick

30:00

up with your doctor but we can't like

30:02

oh protein fractionation which looks at the number

30:04

particles get small dense particles in the size

30:06

of the particles gusto. Want to check your

30:08

hormones Greatest asked Drone estrogen sex for non

30:10

binding landline because it affects your sex hormones

30:12

and you might want to do additional testing

30:14

my party composition you can use in in

30:16

bodies scams as me many doctors hops have

30:19

a decks and scan the most accurate as

30:21

a c T are full body armor I

30:23

but not the reason they get that it's

30:25

kind of expensive the decks and the other

30:27

other scans hub you see the amount of

30:29

Oregon fat and. The amount of muscle and

30:31

where it is self is really important to

30:33

do and I recommend all my patients get

30:35

a Texas can Now many gems fitness centers

30:37

health centers have an embodies. You can start

30:40

there but he want to go check it

30:42

out and you can find out the nearest

30:44

location near you by going to In Body

30:46

usa.com So what's a functional medicine approach to

30:48

get rid of visceral fat? He gotta get

30:50

to the root cause of it and you

30:52

know what it is. It's diet Nyan Nyan

30:55

that you cannot exercise your way out of

30:57

visceral fat you just can't has food is

30:59

was driving most. Of it and you have

31:01

to handle your night to. The first thing

31:03

is avoid all the things that make you

31:05

gain visceral fat Right Answer Process: Food Refine

31:08

Power sugars. We talked about all that transfats,

31:10

added sugar, liquid sugar, all the sugar sweetened

31:12

beverages, juices not your friend. Snacking we should

31:14

not be staggering. Rate is contrary to calorie

31:16

surplus to get a snack me and high

31:19

protein and fiber. I like macadamia nuts through

31:21

any eat food which are gonna have to

31:23

do eat the right food as eat whole

31:25

foods in a low and starts and sugar

31:27

low glycemic. It's definitely helps you lose that

31:29

belly fat. Now I don't recommend as for

31:32

everybody but killed in, dies or more effective

31:34

in low fat diet for losing visceral fat

31:36

when you do them properly. There was one

31:38

study, took overweight or dispense with or without

31:40

in some resistance and put them on a

31:43

low carb high fat diet Out five percent

31:45

carbs, Thirty percent protein, Sixty five percent fat

31:47

or a low fat high carb diet. Thus,

31:49

sixty three percent carbs. Thirteen to twenty three

31:51

percent protein and twenty to twenty five percent

31:54

that was isn't actually been that low fat.

31:56

They did it for fifteen weeks. The low

31:58

fat group restricted calories right. Musically,

32:00

twenty Low fat diets. You're hungry all

32:02

the time and you have to restore

32:04

calories for the high. That group did

32:06

not restrict our think about that in

32:09

a low carb high fat group even

32:11

know they didn't restrict calories laws twice

32:13

as much body fat. The also lost

32:15

significantly more visceral fat and the low

32:17

fat group about eighty percent versus five

32:19

percent. So basically eating a lower carb

32:21

high fat diet worked for weight loss

32:23

and belly fat loss. Now the instant

32:25

resistant individuals in the low carb high

32:27

fat group: People who already like pre

32:29

diabetic. Last, significantly more visceral fat than the

32:32

and so resistant individuals who are in the

32:34

low fat grips of you know factor is

32:36

resist. It is not a good idea. Low

32:38

carb diet promote belly fat loss they do

32:40

and a controlled feeding trough sixty nine healthy

32:43

overweight men and women. They were randomly assigned

32:45

to a low or high glycemic, low calorie

32:47

diet for eight weeks after you know why

32:49

shall period And they were provided with all

32:51

these coups and both faces had busy. They

32:54

were given their food for new what you're

32:56

eating the low glycemic group the ones who

32:58

had the lowest or sugar had eleven. Percent

33:00

less entry abdominal fat than the high glycemic

33:02

group at the end of the trial. despite

33:05

losing the same amount of weight, nothing about

33:07

that. When you eat low starts and sugar,

33:09

you lose the belly fat. Even if you're

33:11

losing weight everywhere, you're losing and more from

33:14

your belly, The low glycemic group lost more

33:16

abdominal and body fat and the high glycemic

33:18

group lost more lean muscle mass which is

33:20

not what you want to have happened. So

33:23

if you add more started sugar lost more

33:25

muscle which is critical for your metabolism. Also,

33:27

what else you want to do you? any

33:29

protein. Every meal because it makes you feel

33:32

for about thirty grams and people who have

33:34

higher protein tend to have less visceral fat

33:36

makes you feel for it increases on the

33:38

fullness hormones. We call this a tidy hormones

33:40

you might have her of one of them

33:42

Glp one on away. some of those have

33:44

back he why y and he z all

33:46

of which helps you reduce cravings and hunger

33:48

through any about point seven to one gram

33:50

of protein per pound of either bodyweight. I

33:52

mama hundred and five pounds. So about one

33:54

fifty one seventy or so grams of protein

33:56

for me folks on quality right? While cause

33:58

small fish, grass fed, organic. Rigid and

34:00

raised meat surpassed by love force of

34:02

nature which is a great source of

34:04

me to pass your is chicken and

34:06

eggs eat lots of fiber fiber says

34:08

he absorption start your sugar and also

34:10

makes you feel for any lots of

34:12

Fido chemicals because they have all kinds

34:14

of beneficial things that help regulate much

34:16

share an infant self make yourself a

34:18

plate of about seventy five percent of

34:20

your plate being veggies non starchy calico

34:22

veggies, all colors and also a lot

34:24

of green veggies like charred spinach, broccoli

34:26

tail, cauliflower dandelion or python green thing

34:28

with rifles family dandelion. Greens, Brussel Sprouts

34:30

spare guess Cabbage Patch? Why Broccoli Rob? I'm

34:33

haven't That's nice. have it in my fridge,

34:35

car greens and and so forth. You

34:37

have those unlimited amounts. Eat some fruit. I

34:39

eat the lower glycemic fruit like blueberries, cherries,

34:42

blackberries, raspberries, cranberries. had some of that. My

34:44

smoothies Morning tombstone food apples, pears all as

34:46

my watch out for the tropical fruit it

34:48

as a big effect on blood sugar and

34:51

also fat. fat is your friend fat The

34:53

want high quality fat, avocados of well

34:55

nuts, seeds like almonds one that's she has

34:57

his flaxseed I read all buck on is

35:00

called eat Sackett then it works. I want

35:02

I really back after during the last two

35:04

hundred pounds. V can eat grass fed means

35:07

that are fatty loud cut seafood like sardines,

35:09

herring macro inch of ease me like those

35:11

but I do. Their fatty dead orbit

35:13

your lifestyle choices well don't eat out at

35:15

fast food restaurants in chains that you don't

35:18

know what you're getting. you know was in.

35:20

The food is mister Aws with added sugar

35:22

Snap Great asleep. You want to part. I

35:25

sleep seventy eight hours a night so you

35:27

don't get those car cravings not want to

35:29

deal with stress. Active relaxation really important.

35:31

So meditation and yoga, journaling, walk in

35:33

nature exercise know that important. Also, don't

35:35

eat when you're stressed. If you take

35:37

five the press before you sit down

35:39

eat. you're going to change your metabolism.

35:41

Literally say a prayer. maybe grace, take

35:43

a moment to relax or nervous system,

35:45

just breathe. It's really important. Exercise Our

35:47

privacy is really important way to reduce

35:49

visceral fat. but you can't exercise un

35:51

bad diet. but you do an excise

35:53

or at least about one hundred fifty

35:55

minutes a week can help mitigate the

35:57

effects of being censored. So a row

35:59

like exercise like walking, jogging, swimming, cycling

36:01

to moderate intensity exercise as well like

36:03

taken over several days Messy. Modern Tennessee

36:05

mean Spam. The Talk: financing during hex

36:07

have any about zone to training strain

36:09

training, critical building muscle is key. that's

36:11

your metabolism as bodyweight exercises, resistance bands,

36:13

free weights, machines, web frameworks for you

36:16

least two to three as we have

36:18

some major muscle groups. Spring training with

36:20

our head training also increase your metabolism

36:22

A maybe the most effective way to

36:24

reduce his are fat Accorded research maybe

36:26

one to three times a week or

36:28

busy. Got eighty nine save your maximum

36:30

heart rate powered by rest are low

36:32

intensity I training time he started eating

36:34

tells me helpful to try to eat

36:36

most your meals within a window where

36:38

you give yourself a twelve hour break

36:40

overnight or fortune our breaks You're eating

36:42

with any a ten hour window or

36:44

car window is better than eating all

36:46

the time and eating when you go

36:48

to bed and we make up definitely

36:50

help your metabolism work better. Also misses

36:52

his great harm he says is Century

36:54

where you do stuff doesn't kill you,

36:56

the makes you stronger and you can

36:58

actually increase the burning of visceral fat.

37:00

Through harm he says. and and browning a

37:02

visceral fat was an acrylic idea of them.

37:04

Browning of your belly fat means you chin

37:07

white fat intern brown fat. And why should

37:09

we care? Because brown fat is also known

37:11

to be very mad about the active. It's

37:13

full of mitochondria is what makes it more

37:16

manic. A medevac active in his home in

37:18

a park ray and it burns more calories.

37:20

So how do you activate and your brown

37:22

fat? and how do you even turn your

37:25

whiteside into brown fat? Well called therapy really

37:27

works. Jumping in a call punch cold bath.

37:29

I was. Recent Iceland than I did Three

37:31

minutes and thirty five degree ice bath every

37:33

day and holy cow that was called or

37:36

the ice cubes health has hey course I

37:38

was in a sauna beforehand but don't ah

37:40

very important to do called their became re

37:42

help of you'd have to do long as

37:45

to minutes two minutes sauna very how for

37:47

also I'd maybe fifteen twenty minutes about hundred

37:49

seventy degrees activate some modern metabolic pathways that

37:51

are great for you fight of chemicals which

37:54

are of i know the kind of stress

37:56

because they're the plants defense mechanism can be

37:58

really helpful and with metabolic health green tea

38:00

is great disparity and blueberries, cranberries, grapes concise

38:03

and hot peppers in a scene. and as

38:05

in the current or nine Gm a source

38:07

the soil like tofu temp a lotta spicer

38:09

gray like Timur acts and a member bring

38:12

awesome and went viral of hot as as

38:14

best you can make. Pesticides are by organic

38:16

when you can. I use to clean fifteen

38:18

and dirty. Dozen guy from the environmental working

38:21

group is good he wg.org don't drink from

38:23

plastic bottles, get rid of B P a

38:25

passing city cam from your life drink from

38:27

stainless steel and glass containers don't he food

38:30

and plaza containers. Watch out for your skincare

38:32

stuff for valley so you can use a

38:34

skin deep database from in diamond or can

38:36

give you check your products and fine ones

38:39

that aren't follies nasty compounds p Fast also

38:41

is everywhere it's is Forever Chemicals and he

38:43

just did it. makes you get a high

38:45

quality water filter for your house. So that

38:47

brings us to the and of our conversation

38:50

around visceral fat which is far more than

38:52

and wanted wait around your midsection. it's an

38:54

active and who can organ. It's decreeing cytokine

38:56

and hormones and neurotransmitters and have a horrible

38:59

impact on our health. To meet his age

39:01

faster, increased risk for all chronic diseases, but

39:03

it's something you can do something about is

39:05

totally six about. It's within our control, but

39:07

it is the single biggest crisis of our

39:10

time. so I hope this episode health satellite

39:12

on the dangers of isro fat and I

39:14

know that there's many things that you can

39:16

do that are within your control that you

39:18

can do to help reduce. it's so good

39:20

on it! Thanks for listening today! If you

39:22

loved his podcast, please share with your friends

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and family, leave a comment on your own

39:27

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39:33

Doctor Mark Hyman and we'll see next time

39:36

on the Noxious Pharmacy. I'm always getting questions

39:38

about my favorite books, podcast, gadgets, supplements, recipes

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39:58

her knee and ale. They'll help you.

40:00

To begin it's Doctor hyman.com for such

40:03

Marks picks. Thank you again it was

40:05

you next time on the Doctors pharmacy.

40:07

This podcast is separate from my clinical

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