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The SMARTEST Way To Delete Your Visceral Fat (Science Explained) — Transcript

by Howon Noh · 4,384 words · 636 segments · language en · Watch on YouTube

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0:00In this video, we'll go over how to lose
0:02visceral fat in five levels, where each
0:04level builds upon the next. Visceral fat
0:06is the fat surrounding your organs, and
0:08even people with a visible six-pack can
0:11carry a dangerous amount of visceral
0:12fat. A study that tracked over 40,000
0:15people for 12 years found people who had
0:17higher visceral fat had nearly three
0:19times the rate of heart attacks, two
0:21times increased risk of strokes, five
0:24times the risk of dying 10 years early
0:26compared to those with lower visceral
0:28fat. The average healthy man aged 20 to
0:3030 carries about 542 g of visceral fat.
0:33But when I got my DEXA scan 3 months
0:35ago, mine came back at 223 g, which is
0:38under half of what most healthy adults
0:40my age have. So, by the end of this
0:42video, you'll know exactly what to do to
0:44lower visceral fat based on where you're
0:46at. So, let's start with level one, the
0:48food library. While caloric deficit
0:50burns visceral fat to a certain degree,
0:52the choice of foods matter more when you
0:54reach under 20% body fat for men and 30%
0:57body fat for women. There are seven key
0:59nutrients that burn visceral fat. The
1:01first nutrient is polyphenols.
1:03Polyphenols lower your visceral fat by
1:05changing how your body stores energy,
1:08and there's a great study showing how
1:09powerful polyphenols are. When
1:11researchers split people into three
1:13groups, a standard healthy diet, a
1:14regular Mediterranean diet, and a
1:16polyphenol-rich Mediterranean diet, the
1:19three groups ate the same amount of
1:20calories and measured visceral fat on
1:22MRI. And what's incredible is the
1:24polyphenol-rich Mediterranean group lost
1:26almost double the visceral fat compared
1:28to the regular Mediterranean group.
1:30That's the clearest proof that visceral
1:32fat isn't simply calories in versus
1:33calories out. So, personally, every
1:35single day, no matter what, I eat about
1:37200 to 300 g of berries, 20 g of nuts,
1:40and 15 g of 100% dark chocolate inside
1:43of my yogurt bowl. Now, second essential
1:45nutrient for burning visceral fat is
1:47going to be soluble fiber. In a fiber
1:49study, people who ate 25 to 40 g of
1:51soluble fiber had a 3.7% reduction in
1:55visceral fat. Soluble fiber burns
1:57visceral fat by feeding the gut bacteria
1:59that keeps your gut wall sealed. So,
2:01ultimately the toxins that drive organ
2:03fat can't leak through. Some of the
2:04richest sources of soluble fiber foods
2:06are oats, apples, carrots, chia seeds,
2:09and flax seeds. This is why I soak my
2:12chia seeds when I make my yogurt and
2:14grind in about a teaspoon of flax seeds.
2:16Grinding the flax seeds matters because
2:18if you don't, the whole seed will just
2:19pass through your digestive system.
2:21Okay, so the third essential nutrient is
2:23going to be carotenoids. Carotenoid is a
2:25form of antioxidant that makes
2:27vegetables colorful and they matter
2:29because a lot of visceral fat comes down
2:31to having excess energy that leads to
2:33inflammation and disrupted metabolism.
2:35Carotenoids clean up the free radical
2:38driving that inflammation and by doing
2:40that you end up turning on genes that
2:41burn more fat. Some of the richest
2:43source for carotenoids are carrots,
2:45sweet potato, pumpkin, squash, red and
2:48orange bell pepper. Ultimately, the key
2:50is to eat variety of vegetables since
2:52different vegetables give you different
2:54antioxidants. There are nine types of
2:56vegetables and hitting all nine family
2:58of the vegetables in a single week will
3:00accelerate your process in losing
3:02visceral fat. I know I spam this a lot
3:04in this channel, but easy way to get all
3:06vegetables is eating a vegetable soup
3:08that hits six to seven categories of all
3:10of these vegetables. Okay, so the fourth
3:12nutrient that burns visceral fat is
3:14catechins. Catechin burns visceral fat
3:16by turning on a fat burning hormone
3:18called norepinephrine. Normally, your
3:20body clears norepinephrine out with an
3:22enzyme, but catechins block that [music]
3:24enzyme. So, the signal telling your fat
3:26to release actually sticks around longer
3:28and they also block some of the fat you
3:30eat from getting absorbed. The best
3:32source for catechins by far is green
3:34tea, but specifically matcha because you
3:36grind up and drink the whole leaf
3:38instead of steeping it in and tossing it
3:40out. So, you end up getting the most
3:42amount of catechins. Unfortunately,
3:44coffee doesn't actually have catechins,
3:46but between the caffeine and its own
3:47polyphenols, it works on the same
3:49direction of burning visceral fat. Okay,
3:51so the fifth nutrient to consider is
3:53eating the right type of carbs. When a
3:55carb has had its fiber stripped out, it
3:58digests fast and spikes your blood
3:59sugar, which spikes your insulin. And
4:01the insulin is a signal that tells your
4:03body to store fat around your organs.
4:05Whole carbs still have their fiber, so
4:07they actually digest slower. So, eating
4:09potatoes, sweet potatoes, oats, rice,
4:12quinoa, beans, and whole grains won't
4:14accumulate too much visceral fat. Now,
4:16the carbs we want to avoid when we're
4:17trying to lose visceral fat is refined
4:20carbs. These are foods like white bread,
4:22pastries, regular pasta, cracker, sugary
4:25cereal, and packaged snacks. Now, just
4:27note I'm not against eating refined
4:29carbs, especially if you're an athlete.
4:31Simple carbs will give you more energy,
4:33but this is coming from a perspective of
4:35purely losing visceral fat. Okay, so the
4:37sixth nutrient is very interesting,
4:39which is fat. There are three types of
4:41fat, and each type of fat does something
4:43completely different to your visceral
4:45fat. So, the one to cut out completely
4:46is going to be trans fat. Trans fat
4:48actually reroutes fat to your organs on
4:50its own because your body can't process
4:52it. So, it actually drives up
4:53inflammation, and it does all the fat
4:55around your organs. Trans fat is usually
4:57found in fake butter like margarines,
4:59fast foods, fried fast foods, packaged
5:02baked goods. So, just don't eat it. Now,
5:04the one to reduce the amount, but not
5:06cut out completely, is going to be
5:08saturated fat. Saturated fat is actually
5:10healthy because it does help make
5:12hormones like testosterone. But the
5:13issue arises when you eat too much of it
5:16since that's when it turns inflammation
5:17and starts building visceral fat. Now,
5:19the fat that actually reduces visceral
5:21fat are the unsaturated ones, and there
5:23are two types. The first type of fat is
5:26monounsaturated fat. These are fats from
5:28olive oil, avocado, and nuts. And by
5:30reducing inflammation, your body
5:32actually burns more visceral fat by
5:34eating more monounsaturated fats. Now,
5:37the second type of fat is going to be
5:38polyunsaturated fats. Omega-3s contain
5:41EPA and DHA, which improves your insulin
5:44sensitivity, and And actually pulls fat
5:46out of your liver. The best source for
5:48omega-3s is going to be fatty fish like
5:50salmon, sardines, and mackerels. Now,
5:52how much saturated fat versus
5:54unsaturated fat you should eat
5:55completely comes down to your body fat
5:57percentage. If you're under 12% body
6:00fat, you actually want more saturated
6:01fat because your body uses it to make
6:03testosterone. But, as you climb past
6:0520%, you do want to go under 20% of
6:09saturated fats because at that point
6:11saturated fat just feeds your visceral
6:13fat and drags down your insulin
6:14sensitivity. So, if you're carrying more
6:16body fat, swap red meats for leaner meat
6:18like chicken breasts, chicken
6:20tenderloins, 98% lean ground beef, or
6:22ground turkey, and try and get your fats
6:24from unsaturated sources like olive oil,
6:27avocados, and fish. Now, seventh
6:29nutrient, and for this you actually want
6:31to cut it out on your diet completely,
6:33is going to be added sugar. The reason
6:35why added sugar is problem really comes
6:37down to fructose in concentration. Sugar
6:39has a lot of fructose, and fructose can
6:41only be processed by your liver.
6:43Processing a little amount of fructose
6:45is no big issue to your liver. When you
6:47hit your liver with a big concentrated
6:49dose at once, that can convert into
6:52extra fat around your organs and drive
6:54up inflammation. There's a 2009 study
6:57where people tried the same calories
6:59from either fructose or glucose, and
7:01only the fructose group actually gained
7:03more visceral fat. This logic you can
7:05argue that fruit is bad for you, but
7:07even though fruits contain fructose, the
7:09fiber and water make that same fructose
7:11slow down your digestion so your liver
7:13handles it easily. That said, when you
7:15juice the fruits, you basically strip
7:17all the fibers out, which increases your
7:19visceral fat. So, cut foods that have
7:21added sugars like soda, energy drinks,
7:23sweetened coffee, juice, cereal,
7:25granola, ketchup, and even flavored
7:27yogurts, and replace that with fruits
7:29instead. So, those are the seven
7:31nutrients, but even the right foods
7:33won't lose visceral fat if you eat too
7:36much of them. So, in level two, we'll
7:37get into how much you should actually be
7:39eating. So, first, what you do to lose
7:42visceral fat depends on where you're
7:43currently at. If you're over 25% body
7:46fat as a male or 33% body fat as a
7:49woman, just by getting into a caloric
7:51deficit will help you lose visceral fat.
7:53At this point, even eating junk food
7:55like McDonald's at lower calories will
7:57burn your visceral fat because you have
7:59excess amount of fats. Now, at this
8:01stage, the number one thing to keep in
8:02mind is that if you're going to do
8:04workouts, make sure they are low impact
8:06workouts like walking, step-ups, or
8:08using a rowing machine. There's a very
8:10high risk of getting injured at this
8:12weight. Now, if you're in between 15 to
8:1425% body fat as a man or 23 to 33% body
8:18fat as a woman, you're lean enough that
8:20cutting weight too fast starts eating
8:22into your muscle and having muscle mass
8:24matters a lot because your muscle helps
8:26you burn visceral fat. So, there's three
8:28things you can actually do. First, eat
8:29on a 40-40-20 split. 40% of your plate
8:32should have protein, 40% vegetables, and
8:3520% starchy carbs. Second, if you're not
8:38lifting yet, start three times a week
8:40and I'll get into exactly how in level
8:42four. Third, weigh yourself every
8:44morning under the same conditions.
8:46Ideally, right before you use the
8:48bathroom and before eating or drinking
8:50water. Aim to lose under half a pound a
8:52day. If you're dropping faster than
8:53that, you do need to eat a little more
8:56and if you're gaining or hitting a
8:57plateau, cut back on caloric dense foods
9:00like nuts and swap red meat for leaner
9:02meat like chicken or turkey. Now, if
9:04you're below 15% body fat, you either
9:06want to maintain your current body
9:07weight or you might even want to gain
9:10body weight. So, this is where you'll
9:11start incorporating all the foods we
9:13talked in level one and start tracking
9:15your calories. So, how do we track
9:18calories? I personally built a
9:19spreadsheet for this. So, first, I fill
9:21up how much calories I burn and I do
9:24this by averaging up my calories burned
9:26from my Whoop data using the past six
9:28months. Put the calories burned into
9:30three categories. I average my rest
9:32days, training days, and endurance days.
9:34Then, I put in my body weight and body
9:36fat percentage based on my scale and I
9:38put my age and gender. And what this
9:40does is it automatically sets up my goal
9:43based on my body fat. Then I made it
9:45where it gives my macros for all three
9:47scenarios, cutting, maintaining, and
9:49bulking. So, let's start with protein.
9:51When I'm cutting, I personally eat more
9:53protein, somewhere around 1 to 1.2 g per
9:56pound of body weight. And the reason for
9:57that is when you're eating less, your
9:59body will actually start burning your
10:01muscle for energy and you really don't
10:03want that to happen because your muscle
10:05is the thing that burns through your
10:06carbs before they get a chance to turn
10:08into visceral fat. Now, when I'm
10:10bulking, I actually go lower. I eat
10:12around 0.6 to 0.8 g per pound of body
10:15weight and that's just because you're
10:16already eating a lot more carbs which
10:18holds onto muscle. So, even on lower
10:20amounts of protein, you're actually
10:22still going to build muscle efficiently.
10:24And then, when I'm maintaining, I go
10:26about 1 g per pound of body weight. But
10:28yeah, protein's the one I always make
10:30sure to hit, so just track it every
10:32single day. Now, going to the next with
10:34fats, I eat around 25% of my calories
10:37and the saturated to unsaturated split
10:39moves with my body fat. At 13%, I'm
10:42eating around a third of my fats for
10:43saturated fats and two-thirds from
10:45unsaturated fats. Then last, carbs fill
10:48whatever's left. I schedule fast
10:50digesting carbs like bananas and rice
10:52cake around training and slower
10:53digesting carbs on rest days or later
10:56during the day, so I'm not spiking my
10:58insulin. And another crucial aspect to
11:00consider when you're losing visceral fat
11:02is to never jump straight into a big
11:04deficit or surplus. Start around 100 to
11:06200 calories under or over and then move
11:09it another 100 and keep going 100
11:11calories at a time. Going slow like that
11:13is how you keep losing visceral fat
11:15without burning your muscle on a cut or
11:17not accumulating visceral fat on a bulk.
11:19If you want to fix up your diet, get
11:20access to the sheet and learn how to hit
11:22all of your macro and micronutrients
11:24based on your current body weight and
11:26body fat. You can click the link in the
11:27description and book a call down below.
11:29Now, moving to level three, let's go
11:30over five easy protocols you can start
11:33now to lower visceral fat. The first
11:35easy win is going to be sleep. Bad sleep
11:37increases visceral fat more than people
11:39actually think. There's a Mayo Clinic
11:41study where they cut people to 4 hours
11:43of sleep per night, and in just 2 weeks,
11:45their visceral fat jumped 11%. The
11:48reason behind this is bad sleep
11:49increases your cortisol, which in simple
11:51terms is your stress hormone. When
11:53you're short on sleep, cortisol stays
11:55high, and cortisol specifically adds fat
11:57around your organs because visceral fat
12:00has way more cortisol receptors than the
12:02fat under your skin. So, fixing your
12:04sleep is really about getting your
12:05cortisol back down, and there are three
12:07steps to do it. Step one is to fix your
12:10wake-up time. Get up at the same time
12:11every single day, no matter how late you
12:14went to bed or whether it's the
12:15weekends. In cases where you miss your
12:17bedtime and sleep less than 6 hours a
12:19night, make it up with a 15-to-30-minute
12:21nap, and take 20 g of creatine. If you
12:24had under 4 hours of sleep, go for a
12:26full 60-to-90-minute nap to get through
12:28a sleep cycle. Now, step two on fixing
12:30your sleep for visceral fat is to get
12:32your hours in. Set a bedtime that
12:34actually lets you rest for a minimum 8
12:36hours. Important to note, just because
12:38you're in bed for 8 hours doesn't mean
12:40you're sleeping 8 hours. So, giving that
12:42buffer time will give enough time to
12:44lower stress. Now, step three, optimize
12:47your environment. Get blackout blinds to
12:49block all lights. Use earplugs for
12:51noise. For temperature, set your AC to
12:5368° F,
12:54and if you have an A. sleep, use it. I
12:56personally set mine to 13° every single
12:58night, but if you're just starting out,
13:00you can just go a little higher and
13:01slowly build your way down. Now,
13:03additionally, cut screens an hour before
13:05bed and switch to warm floor lamps at
13:07night instead of bright overhead lights.
13:10Second habit is pretty obvious, which is
13:12quit alcohol. When you drink alcohol,
13:14your liver stops everything else to burn
13:16the alcohol first because it treats it
13:18like a poison. So, all the fat it would
13:20have burned that day gets parked around
13:22your organs instead. Now, third easy
13:24habit is going to be walking after your
13:26biggest meal. Walking after your biggest
13:28meals is one of the simplest ways to
13:30keep fat off your organs. A 2016 study
13:32found a 10-minute walk after eating
13:34dropped post-meal blood sugar by about
13:3612% and those repeated spikes are what
13:38drives your body to store fat around
13:40your organs. Easiest way to do it is a
13:4210-minute walk after dinner or using a
13:45walking pad under your desk after lunch.
13:47Now, the fourth easy habit is to cut all
13:49of the plastic and chemical cookwares
13:51around your food. The chemicals in
13:52plastic, mainly BPA and phthalates, act
13:55like estrogen in your body and
13:56interferes how you store fat. And human
13:59studies do link higher plastic levels to
14:02more visceral fat, even in people at
14:03normal weight. So, detoxify your home.
14:06First thing you can [music] do is switch
14:07to a reverse osmosis filter for your
14:09water and replace your plastic
14:11containers with glass containers, skip
14:13aluminum foil to non-coated parchment
14:15paper, and throw away Teflon pans and go
14:18with stainless steel instead. You can
14:19also replace plastic chopping boards to
14:21wooden boards instead of scented
14:23candles, use essential oils, or create a
14:25simmer pot to change the odor for your
14:27house using natural ingredients. Now,
14:29the fifth easy habit is to build the
14:31right stress curve. By now, you've
14:32probably heard this millions of times
14:34from me, but your stress curve should
14:36always be high in the morning and low at
14:38night. This is ultimately how even
14:40during a one-week trip in Japan, where I
14:42was eating a lot of cheap meals and even
14:44eating added sugar, I still able to get
14:46a relatively high HRV and still maintain
14:49my body fat percentage. This matters a
14:51lot because cortisol that stays high
14:53into the evening is why fast doors go
14:55straight to your organs and visceral fat
14:57has more cortisol receptors than the fat
15:00under your skin. The way I controlled
15:02high stress in the morning and low
15:03stress at night is by following this
15:05rule. First, train in the morning,
15:07second, get more sunlight, and third,
15:09eating a heavier breakfast. So, that's
15:11everything you can do with your daily
15:12habits, but nothing burns visceral fat
15:15faster than training. So, let's get into
15:17level four. Ones that came out on top
15:19were higher intensity workouts like
15:21vigorous cardio and interval trainings
15:23that last for 20 minutes. And to show
15:25you how powerful that is, in one study,
15:27people did just two 45-minute cycling
15:30sessions a week, and after 2 months,
15:32they actually lost 48% of their visceral
15:34fat. Now, the craziest part is while
15:36losing 48% of visceral fat, their body
15:39weight did not change. But, you can't
15:41really do high volumes of high-intensity
15:43work because it does strain your body.
15:45So, the second best exercise to burn
15:47visceral fat is to do easy cardio. When
15:49you're doing cardio at an easy pace,
15:51your body burns mostly fat for fuel, but
15:53the harder you push, the more it
15:55switches over to burning carbs. So, zone
15:58two cardio pace is where you can burn a
15:59lot of fat, and this is why people say
16:01you either go really easy or really high
16:04intensity. A common mistake with zone
16:06two cardio I made personally and a lot
16:08of my clients make is going too fast for
16:10your zone two pace. If you want your
16:12exact zone two pace, I did build a
16:14calculator that turns your mile time
16:16into your zones, and I'll link it down
16:17below. All you need to do is do a 1-mile
16:20PR test, and once you input your time,
16:22you'll know exactly what your zone two
16:24pace is. Muscle is where most of the
16:26carbs you eat get burned. So, the more
16:28muscle you have, the better your insulin
16:30works, and less sugar ends up storing
16:32into visceral fat. So, that's what to do
16:34for your exercises to burn visceral fat.
16:36But now, the next layer is how much of
16:39it do you need? For cardio, there's a
16:41clear minimum, which is around 150
16:43minutes a week. This is where visceral
16:45fat really starts coming off, and you
16:47keep burning more visceral fat the more
16:49you add up to about 300 minutes a week.
16:51So, somewhere in that 150 to 300 minute
16:54range is the sweet spot for exercise.
16:56Within those 150 to 300 minutes, the
16:58split is mostly easy with a little hard
17:00on top since the two types of cardio do
17:02different jobs. So, if you're doing 200
17:04minutes a week, do roughly two sessions
17:07of 20 minute interval sessions, which is
17:09about 40 minutes in total, and use the
17:11remaining 160 minutes at easy zone two
17:14pace. For lifting, two to three sessions
17:16a week for about 45 minutes seem to be
17:18enough. Now, I want to emphasize you
17:20won't burn visceral fat through the
17:21weightlifting workouts, but the muscle
17:23you build the workouts will help you
17:25burn visceral fat more efficiently. So,
17:27that's what to do once it comes to
17:29exercise duration. Now, the last layer
17:31is putting everything together and
17:33actually programming it into your week.
17:35If you're a beginner and just starting
17:36out, do two weightlifting sessions using
17:39a full body split and do two easy
17:4130-minute zone two cardio sessions and
17:43one interval training plus a 10-minute
17:46walk after your biggest meal every day.
17:47If you're an intermediate, do three
17:49lifts, do upper body, lower body, full
17:52body split, and do two interval sessions
17:54and two zone two sessions with that same
17:56daily walk after your biggest meal. If
17:58you're advanced, it's going to be very
18:00nuanced, but generally you can do three
18:02to four times of weightlifting, two
18:04interval sessions, and three zone two
18:06sessions including one longer session
18:08that is two times more than what you
18:10normally do. Now, once your food and
18:12training are locked in, there are few
18:14advanced protocols which will now cover
18:16in level five. So, if you're not
18:18following level one to four, I want you
18:20to go back and implement everything
18:22first before following this level. All
18:24right, so first up is going to be
18:25time-restricted eating. This one works
18:27because the long fast. Going hours
18:29without food keeps your insulin low, and
18:31low insulin is when your body actually
18:34burns fat with visceral fat going first.
18:36Keep your eating window early, roughly
18:388:00 a.m. to 4:00 p.m. since you handle
18:40food best in the morning and don't flip
18:42it by skipping breakfast just to eat
18:44late at night. And also keep your
18:46proteins high so you can actually
18:47maintain your muscle mass. Second is
18:49going to be cold exposure, and this one
18:51works through something called brown
18:53fat. Unlike regular fat that just stores
18:55energy, brown fat burns energy to keep
18:57you warm, and getting cold is what
18:59switches it on. So, you burn more
19:01calories and lose body fat over time.
19:03And when it's burning through energy
19:05like that, your body pulls from your fat
19:07storage to feed it, including the
19:08visceral fat around your organs. You
19:10don't need much either, just aim for
19:12around 11 minutes of cold shower a week.
19:14Now, third is identifying why your
19:16visceral fat is high through a blood
19:18test. There's going to be three markers
19:19to specifically look into, and the first
19:21one is going to be your triglyceride
19:23level. You want it under about 8.5. The
19:25second marker you want to look into is
19:27your HOMA-IR for your fasting insulin
19:29and glucose, and you want that under
19:31two. And third marker to look into is
19:33your triglyceride to HDL ratio straight
19:36off your lipid panel, which you want
19:38under two. Now, reading these three
19:40markers together is what tells you where
19:42you stand. If all three are high, you've
19:44got real insulin resistance from your
19:46visceral fat, so follow everything from
19:48level one to four. If your triglyceride
19:50levels are pushing your triglyceride to
19:52HDL levels up, but your HOMA-IR is fine,
19:55it's most likely going to be because of
19:57diet. So, I cut the sugar, refined
20:00carbs, and alcohol, and add more omega-3
20:02fishes, and it should drop fairly fast.
20:05And if your HOMA-IR is high, but the
20:07other two look clean, your insulin might
20:09be quietly working overtime, which
20:11usually happens if you're skinny fat, so
20:13leaning on a deficit, doing more cardio,
20:15and eating more fiber is probably where
20:17I'd start. And finally, there's going to
20:19be medications like GLP-1 drugs like
20:22Ozempic. These copy a gut hormone that
20:24kills your appetite, and because of
20:25that, they genuinely do crush visceral
20:27fat. But you do have to realize there
20:29are a lot of side effects. First, a big
20:31chunk of weight loss does come from
20:32muscle loss, and muscle is important for
20:35sustaining low visceral fat long-term.
20:37Second, the weight does come back fast
20:39once you stop using it, so you can end
20:41up actually in a worse state than you
20:43when you first started. And third, these
20:45have very bad side effects. You're
20:46looking at nausea, constipation, and in
20:49rare cases, gallbladder or pancreas
20:51problems. So, personally, I wouldn't go
20:53this route. The downside aren't worth it
20:55when everything else in this video gets
20:57you there without the cost. And that's
20:59actually the biggest thing I want to
21:00leave you with. Visceral fat is just one
21:02piece of your health. This is a mistake
21:04I personally made. You don't want to go
21:05to extremes and sacrifice everything
21:08else just to optimize this one number.
21:10The better method is going to be able to
21:12zoom out and look at the whole picture
21:14and figure out where your actual weak
21:16point is and fix things one at a time
21:18instead of chasing all of it at once. If
21:20you want help with that, I did put
21:21together a free health assessment that
21:23shows where you stand and give you tips
21:25based on your specific situation. I'm
21:27not selling anything from this
21:29assessment. It's just free value where
21:31you can learn and know what to do in
21:32your situation. YouTube thinks you might
21:34like this video, so go check it out and
21:36I'll see you in the next one. Peace.

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