THIS Is #1 FASTEST Way To BURN Fat Around Your Organs — Transcript

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1. 0:00Dr. Rhonda Patrick, I am fascinated by
2. 0:03so many of the things that you talked
3. 0:04about and they're front of mind for me
4. 0:05at the moment because I'm a 33-year-old
5. 0:07man and I know from doing this podcast
6. 0:10and looking at graphs like this one
7. 0:12which we'll talk about today, which I
8. 0:13don't think most people have ever seen
9. 0:14in their lives, that this is the age
10. 0:17where
11. 0:19things might start changing direction
12. 0:21from here on over the next decade and
13. 0:23there's things I can do to set myself up
14. 0:25now if I listen to your advice for the
15. 0:28remaining decades of my life to be
16. 0:29remarkably different. I'm playing with
17. 0:31this in my hands at the moment. It's for
18. 0:33anyone that can't see it, you should
19. 0:34probably look at the screen right now.
20. 0:35It's a yellow blob of squigy
21. 0:41slightly disgusting
22. 0:43material. What is this?
23. 0:45And why does this matter?
24. 0:47>> So this represents visceral fat.
25. 0:51It's something that most people
26. 0:54haven't heard of. Many people have heard
27. 0:56of fat, they know fat is bad, but they
28. 0:58don't realize there are different kinds
29. 0:59of fat.
30. 1:00>> Mhm.
31. 1:00>> There [clears throat] is visceral fat
32. 1:02and this is the kind of fat that you
33. 1:04can't really pinch. Adipose tissue kind
34. 1:06of fat, right? I mean, if you opened up
35. 1:09your body, you could pinch it because
36. 1:10it's deep, deep within your body. It's
37. 1:13often referred to as belly fat.
38. 1:15>> Mhm.
39. 1:16>> And it's it's surrounding your organs
40. 1:18like your liver, your kidney, you know,
41. 1:20your intestines.
42. 1:22This is a very deep belly fat. And it's
43. 1:25very different from subcutaneous fat.
44. 1:27You can actually be
45. 1:29lean but have a high amount of visceral
46. 1:32fat. We call these metabolically
47. 1:33unhealthy people. So visceral fat, you
48. 1:37mentioned you're 33,
49. 1:39the average 33-year-old male has how
50. 1:41much visceral fat?
51. 1:43>> According to the data, it says roughly
52. 1:451.2 lb at the age of 30 and then for a
53. 1:48woman, 0.5 lb of visceral fat at the age
54. 1:51of 30. At 40, it's 1.7 lb for a man and
55. 1:560.7 lb for a woman at 50, 2.2 lbs for a
56. 1:58man, 1 lb for a woman, and at 60, 2.7
57. 2:02lbs of visceral fat, and 1.54 lbs for a
58. 2:07woman, which is the highest risk for
59. 2:09metabolic syndromes at that age. But, I
60. 2:11mean, all of them are pretty scary.
61. 2:12>> It is. And as you notice, the trend is
62. 2:14as you get older, you have a higher risk
63. 2:16of having more of it.
64. 2:1870% of women over the age of 50 have a
65. 2:20high amount of visceral fat. 50% of men
66. 2:22over the age of 50 have a high amount of
67. 2:24visceral fat.
68. 2:25This visceral fat, for one, it's going
69. 2:27to double your risk of early mortality.
70. 2:30Full stop. That's That's, you know, it's
71. 2:32it's going to double your risk.
72. 2:33>> Double your risk.
73. 2:34>> Double. Double. Visceral fat is, as I
74. 2:37mentioned, different from the other kind
75. 2:39of fat, the subcutaneous kind of fat,
76. 2:41the adipose tissue kind of fat,
77. 2:43in several ways. One is that it is
78. 2:47metabolically active.
79. 2:49It is secreting inflammatory cytokines.
80. 2:52These are,
81. 2:53you know, molecules that are signaling
82. 2:56to the immune system, but they're also
83. 2:57involved with damaging our cells. And
84. 3:01for this reason, people with a high
85. 3:03amount of visceral fat are 44% more
86. 3:05likely to get metastatic cancer. That's
87. 3:08cancer that's going to metastasize. Very
88. 3:11dangerous types of cancer. They're also
89. 3:13more likely, you mentioned metabolic
90. 3:14syndrome. This is a big big thing with
91. 3:16visceral fat.
92. 3:18This type of fat is constantly
93. 3:22breaking down triglycerides into free
94. 3:24fatty acids. It's constantly doing it.
95. 3:27>> What's triglycerides?
96. 3:28>> Triglycerides are how your body is able
97. 3:31to store fatty acids and fat and use
98. 3:35them for later, you know, energy, right?
99. 3:37So, they're constantly breaking them
100. 3:39down and using them. They're using these
101. 3:40these fatty acids. But, typically what
102. 3:42happens in your body
103. 3:44when you eat a meal,
104. 3:46you have your glucose levels go up,
105. 3:48right? Your blood sugar elevates, your
106. 3:49glucose levels go up, and that signals
107. 3:51to the pancreas in your body to make
108. 3:53insulin. Insulin is this hormone that
109. 3:56plays a role in many things. One of it
110. 3:57is to tell different parts of the body
111. 3:59to take glucose glucose up, like your
112. 4:01liver, your muscle, your adipose tissue.
113. 4:03Well, the problem is is this visceral
114. 4:05fat is constantly making those free
115. 4:07fatty acids, and so those fatty acids it
116. 4:10doesn't it doesn't respond this this we
117. 4:13call it it's not really an organ, but
118. 4:15this type of fat doesn't respond to
119. 4:17insulin. So, whereas the subcutaneous
120. 4:19fat will stop
121. 4:21breaking down fat and using fat as
122. 4:22energy. It says, "Okay, look, I have
123. 4:24energy here. I got to do something with
124. 4:26this energy. Let me let me store it for
125. 4:28later use, right?"
126. 4:30Well, that that doesn't happen with
127. 4:31visceral fat. What happens is it just
128. 4:33keeps going, keeps going, keeps going.
129. 4:35What happens is when your visceral fat
130. 4:38is metabolically active like that, it is
131. 4:40basically making it where insulin can't
132. 4:43work its job. And so, what happens is
133. 4:47that glucose can't go into your liver.
134. 4:50It stays in your blood system.
135. 4:51>> And you really want it to be stored in
136. 4:52your liver, right?
137. 4:53>> You want it to be stored in your liver
138. 4:54as glycogen to be used as energy when
139. 4:56you're fasting or when you're, you know,
140. 4:58physically active or when I whenever you
141. 4:59need it, right? Also in your muscle,
142. 5:01same thing, stored as glycogen or stored
143. 5:03in your adipose tissue. Um and so and so
144. 5:06none of that happens because insulin
145. 5:08it's not able to to basically act on
146. 5:11your your your organs. It there's no
147. 5:13signal. So, no nobody's getting the
148. 5:15phone call, "Hey, time to take the
149. 5:16glucose up." It's not happening, right?
150. 5:18So, the glucose sits around. So, what
151. 5:20happens is your body freaks out because
152. 5:22it's not good to have glucose sitting
153. 5:24around in your bloodstream for a while.
154. 5:26It causes a lot of damage, right?
155. 5:27>> Mhm.
156. 5:28>> And [clears throat] so, what happens is
157. 5:28your body makes even more insulin to try
158. 5:31to overcompensate. Your body goes, "Oh,
159. 5:33maybe that wasn't enough insulin
160. 5:35because, you know, the glucose isn't
161. 5:36coming in to the organs like the liver
162. 5:38like it's supposed to. So, let me put
163. 5:40some more out."
164. 5:41>> And for anyone that doesn't know,
165. 5:42insulin is kind of like the taxi driver
166. 5:44that goes and picks up the glucose and
167. 5:45takes it home.
168. 5:46>> Right, exactly. It's taking it home.
169. 5:48It's taking it back to the liver. And
170. 5:49so, what happens when you make more
171. 5:51insulin, you're overcompensating in such
172. 5:53a way that now glucose really does get
173. 5:56taken up into these other organs like
174. 5:58the liver.
175. 5:59And it so much so that it causes your
176. 6:03blood glucose levels to go down and and
177. 6:05you're crashing. And all of a sudden,
178. 6:07this is responsible for that
179. 6:09you know, people that eat a meal and
180. 6:11they're kind of insulin resistant, they
181. 6:13eat a meal and then all of a sudden
182. 6:15they're crashing an hour later. We're
183. 6:16like, why am I why do I have no energy?
184. 6:19Why am I hungry? Right? Because when
185. 6:21you're after you crash, your your blood
186. 6:23glucose levels go down. That's what I
187. 6:24mean by crashing. Um really far far
188. 6:27down, not not normal levels, but like
189. 6:29below that. And so, then your body
190. 6:31should tries to overcompensate by going,
191. 6:33"Oh, I'm hungry. I need to eat." And so,
192. 6:35you start to have these cravings for
193. 6:36like energy dense foods. And that's part
194. 6:39of this cycle of the beginnings of
195. 6:41insulin resistance. And so, what I'm
196. 6:43talking about here with visceral fat, it
197. 6:45causes insulin resistance. And that's
198. 6:47essentially the take home here. By by
199. 6:49its constantly metabolizing fatty acids,
200. 6:52it's it's stopping that taxi car from
201. 6:54going and getting the glucose. It's It's
202. 6:56not happening. It's not responding.
203. 6:58You're not picking up the driver, right?
204. 7:00And so, you become insulin resistant.
205. 7:02And that has a lot of problems. One,
206. 7:04it's going to affect your immediate
207. 7:06energy levels. It's going to affect the
208. 7:07way you're feeling. And two, it's going
209. 7:10to make you more likely to become type 2
210. 7:13diabetic. Cuz eventually, your body will
211. 7:16won't be able to produce enough insulin
212. 7:18to bring the glucose in. And so, then
213. 7:19you become type 2 diabetic. So, that is
214. 7:22a big consequence of having this
215. 7:24visceral fat in addition to those
216. 7:26inflammatory molecules that are being
217. 7:28generated from this fat. It's just so
218. 7:30metabolically active. And that
219. 7:32inflammation that you're generating not
220. 7:34only does things like raise your cancer
221. 7:35risk by 44%, it also makes you tired. It
222. 7:40gives you
223. 7:41brain fog, lethargy. When your immune
224. 7:44system is being activated by this
225. 7:45inflammation,
226. 7:47you're taking energy away from your
227. 7:48brain. It It's a lot of energy to
228. 7:51activate your immune system. And so
229. 7:53Yeah, so that energy is now going to the
230. 7:55wrong place. It's not going to your
231. 7:57brain.
232. 7:57>> So you can feel You won't feel
233. 7:58cognitively as sharp and
234. 8:00>> Absolutely [clears throat] won't. Just
235. 8:01think about when you're when you're when
236. 8:02you have an infection. Your immune
237. 8:04system is very active. You're fighting
238. 8:05off a pathogen, right?
239. 8:07Do you feel like you're tired or do you
240. 8:08feel like you're cognity cognitively at
241. 8:11your
242. 8:11>> Oh, yeah. I'm like I'm I'm out of out of
243. 8:13action for several days usually.
244. 8:14>> Right. You're tired and your brain isn't
245. 8:16working. And part of that reason is
246. 8:17because your activation of your immune
247. 8:19system is sucking energy away from your
248. 8:21brain. And the other reason is because
249. 8:23the inflammation being generated gets
250. 8:25into the brain and disrupts
251. 8:27neurotransmitters and things like that.
252. 8:28So you're It's like a double whammy.
253. 8:30You're not Your your brain isn't working
254. 8:32working properly. And so there's a lot
255. 8:33of people walking around constantly
256. 8:36feeling tired, feeling lethargic,
257. 8:38feeling brain fog. And they might have a
258. 8:40high amount of visceral fat and not even
259. 8:42know it. So typically
260. 8:45>> Looking at the data, I mean most people
261. 8:46have too much visceral fat.
262. 8:48>> Most people do have too much visceral
263. 8:49fat. And typically a really high amount
264. 8:52is
265. 8:53I would say a proxy for it would be
266. 8:55measuring your waist circumference. So
267. 8:57like if women have a waist circumference
268. 8:59of 35 in
269. 9:00or greater, that is a sign of too much
270. 9:02visceral fat. If men have a waist
271. 9:05circumference of 40 in or more, that is
272. 9:07a sign of too much visceral fat. Ideally
273. 9:09you would go and get what's called a
274. 9:10DEXA scan. Now this is not something
275. 9:12that's routinely done and it doesn't
276. 9:14necessarily have to be done unless
277. 9:16you're that person that really likes to
278. 9:17go the extra mile and directly measure
279. 9:19things. That [clears throat] would be
280. 9:20another way to do it. You really want to
281. 9:22have below 300, you know, grams of
282. 9:24visceral fat. Ideally closer to zero the
283. 9:26better.
284. 9:27>> Me and my friend went and got a DEXA
285. 9:28scan done. And the remarkable thing is I
286. 9:32weigh a lot more than him and I'm much
287. 9:33bigger than him. He's skinny.
288. 9:36But after the DEXA scan, they said that
289. 9:38he had too much visceral fat.
290. 9:40Which I thought this I thought you must
291. 9:41be like big or a beast to have visceral
292. 9:43fat, but he's a skinny guy, and the DEXA
293. 9:46scan said too much visceral fat.
294. 9:48>> Yes, that's the thing. You know, I was
295. 9:50involved in clinical research for many
296. 9:52years when I was doing my postgraduate
297. 9:53training, and we were looking at
298. 9:56populations of people that were
299. 9:57metabolically unhealthy, maybe
300. 9:59overweight, obese in some cases, and you
301. 10:02would have someone come in that they
302. 10:04looked skinny. They looked like they
303. 10:06were metabolically healthy because they
304. 10:07weren't overweight, and yet
305. 10:10all of their biomarker data was showing
306. 10:11the opposite. Like you they looked on
307. 10:13paper, if you would have shown me their
308. 10:15metabolic data, I would go, "Oh, this is
309. 10:16an overweight obese person." So, these
310. 10:18are these are lean but metabolically
311. 10:20unhealthy people, and a large percentage
312. 10:21of that has to do with an increase in
313. 10:23visceral fat. You won't even necessarily
314. 10:25know that you're getting higher amounts
315. 10:27of visceral fat. It's not necessarily
316. 10:29going to be reflected on the scale. You
317. 10:31know, you mentioned maybe a pound, maybe
318. 10:32a little bit more. That's like daily
319. 10:34fluctuation in some cases, right? Like I
320. 10:36mean, I don't know about you, but like I
321. 10:38I can fluctuate a pound from day to day,
322. 10:40for sure. If you're talking about 500 g
323. 10:43or less, that's not going to be, you
324. 10:44know, reflected on the scale, either.
325. 10:46You might be going, "Well, what
326. 10:48why visceral fat? What's causing
327. 10:50visceral fat?" You know, I mentioned
328. 10:51age, that's a big one. Hormones is a big
329. 10:54one. Women are very susceptible as they
330. 10:56go through perimenopause and menopause
331. 10:58because estrogen actually tells helps
332. 11:01tell the body how to store energy, and
333. 11:04it tells it to store energy in fat in
334. 11:07adipose tissue, not viscerally. So, when
335. 11:09your estrogen starts to go down during
336. 11:11perimenopause and then menopause,
337. 11:14women really start to gain a lot of this
338. 11:16this belly fat. They gain a lot of the
339. 11:17visceral fat. Testosterone also, it
340. 11:20doesn't tell the body how to store the
341. 11:22fat so much, it helps you burn visceral
342. 11:24fat. So, men are a little bit more
343. 11:26protected when they're younger, as well,
344. 11:28but as they age, of course, testosterone
345. 11:30goes down, as well, and that affects the
346. 11:31visceral fat. But mostly, it's our diet
347. 11:34and our lifestyle that's really
348. 11:35affecting visceral fat. It's kind of
349. 11:38mind-blowing how quickly you can gain
350. 11:40visceral fat. Like
351. 11:42there was sleep is a big one. When
352. 11:44you're When you miss sleep, that is
353. 11:46something that can really you can start
354. 11:48to store You can start to gain visceral
355. 11:50fat very quickly. Um there was a study
356. 11:52in healthy young men. These men were
357. 11:55sleep restricted. Typically, when sleep
358. 11:57restriction studies are done, you're
359. 11:58you're looking at 4 hours of sleep per
360. 12:00night. So, pretty severe. Not out of the
361. 12:03ordinary. I did many of those college,
362. 12:05graduate school, deadlines. Definitely
363. 12:07as a new parent. I mean, it's
364. 12:08unfortunately drags on for months. So,
365. 12:11these men were only sleeping 4 hours a
366. 12:12night for 2 weeks. Okay, these were
367. 12:15healthy young men, college-age students.
368. 12:16Okay, young.
369. 12:18They gained 11% visceral fat after that
370. 12:212 weeks, but not a pound on the scale.
371. 12:23But they had 11% higher visceral fat
372. 12:26after just
373. 12:28you know, 2 weeks of not getting enough
374. 12:29sleep.
375. 12:30>> And they weighed the same.
376. 12:31>> Pretty much.
377. 12:32>> it was the composition of their body
378. 12:34that's shifting.
379. 12:34>> Yes. Also, the visceral fat, like like I
380. 12:37said, you're not gaining pounds and
381. 12:38pounds and pounds of it necessarily. You
382. 12:40know, you're you're gaining grams and
383. 12:42grams, but like it's happening. And And
384. 12:44any amount that you're starting to gain
385. 12:46is unhealthy, right? It's going to start
386. 12:48causing insulin resistance. It's going
387. 12:49to start, you know, causing fatty liver.
388. 12:51That's another thing it does it cuz it's
389. 12:52around the liver. It basically the liver
390. 12:54doesn't know what to do with all the
391. 12:55fat, so it starts to make and store it
392. 12:57around the fat. And so, you start to get
393. 12:59this nonalcoholic fatty liver, which is
394. 13:00happening now in like young people.
395. 13:03So, sleep is one. Another major, major,
396. 13:05I would say, lever for gaining visceral
397. 13:07fat is your diet.
398. 13:09Quality and quantity.
399. 13:11So, if you start to be in a caloric
400. 13:14excess constantly, you can start to gain
401. 13:17visceral fat. And that's also been shown
402. 13:18in studies. So, there was a recent study
403. 13:21that again was in healthy young men
404. 13:23given about 1,200 extra calories a day.
405. 13:26And it was mostly from ultra-processed
406. 13:29foods, right? I mean, they're 1,200
407. 13:31calories, so like
408. 13:32Big Mac and a Coke. Big Mac and fries,
409. 13:35whatever, you know. So, you're you're
410. 13:36talking about almost like an extra meal
411. 13:38a day.
412. 13:39And from processed foods,
413. 13:41ultra-processed foods, for 5 days, they
414. 13:44were given, you know, this extra caloric
415. 13:46intake. After that 5 days,
416. 13:48they started to gain visceral fat, they
417. 13:50started to have signs of fatty liver
418. 13:52after 5 days, and their brains became
419. 13:54insulin-resistant. And this is
420. 13:56important. Yes, you
421. 13:58>> So, how many calories were they having
422. 14:00in excess?
423. 14:01>> 1,200 to 1,500.
424. 14:02>> In excess?
425. 14:03>> More than what they were usually going
426. 14:06to eat, yes.
427. 14:07>> Okay.
428. 14:07>> Yes. So, you know, it's a lot of people
429. 14:10are eating caloric excess, you know,
430. 14:14daily. They're not They're not
431. 14:16exercising, and there's no energy
432. 14:17expenditure, and they're eating more.
433. 14:19And so, they're in in, you know, 1,200.
434. 14:22Now, this is the extreme end, right?
435. 14:24I'm giving you the extreme end cuz
436. 14:25that's what they do usually in in
437. 14:26studies like this because they want to
438. 14:27get a significant result. But after 5
439. 14:30days, they they were gaining a visceral
440. 14:33fat, their brains became
441. 14:34insulin-resistant. So, insulin is also
442. 14:36very important for the brain. The brain
443. 14:38is telling the body how to store the fat
444. 14:40and how to store energy.
445. 14:42And when the And when insulin's not able
446. 14:43to to get into the brain and have its
447. 14:45action, then you start to not have the
448. 14:48brain tell the body how to store this
449. 14:50energy, and it ends up storing it
450. 14:51viscerally. It's like this default.
451. 14:54>> Do you know, putting those two things
452. 14:54together, the thing I've noticed that
453. 14:56impacts my performance the most as it
454. 14:58relates to articulation, cognitive
455. 15:00performance, my ability to think, is
456. 15:02those two things coming together. You
457. 15:04talked about sleep and diet. It's when I
458. 15:06have I eat late.
459. 15:09>> Mhm.
460. 15:09>> Close It's when I eat close to sleep. If
461. 15:12I do that a couple of nights in a row,
462. 15:14I feel like my brain no longer works.
463. 15:16>> Yes, yeah. You know, obviously, we all
464. 15:18have to like live our lives, and there's
465. 15:19social things, and it's fun to go out
466. 15:21and have a dinner with your friends or
467. 15:22an event, right? But,
468. 15:25it's not a good idea to eat a meal,
469. 15:28a big meal, three at three hours before
470. 15:32fewer than three hours before bed. So,
471. 15:33you want to stop eating three hours
472. 15:34before bed. And three is really the
473. 15:36magic number in multiple studies because
474. 15:39when you eat a meal, it is activating
475. 15:42your sympathetic nervous system,
476. 15:44right? That's the fight or flight
477. 15:46response.
478. 15:48That's not what you want active when
479. 15:49you're about to go to bed. When
480. 15:51activating the sympathetic nervous
481. 15:52system right before you're going to bed,
482. 15:53let's say you eat a meal within an hour
483. 15:56of bedtime,
484. 15:57you're digesting all that. It's your
485. 15:58sympathetic nervous system's active. And
486. 16:00even if you're sleeping,
487. 16:02it's [snorts] not good sleep. It's
488. 16:04fragmented sleep. And so, it's disrupted
489. 16:07sleep because you you need to be in that
490. 16:09parasympathetic
491. 16:11part of, you know, the nervous system,
492. 16:13that dominance needs to be
493. 16:14parasympathetic, which is the res- rest,
494. 16:17restore. It's called rest and digest.
495. 16:20But, I don't like digest because
496. 16:21actually digesting is what activates the
497. 16:23sympathetic nervous system. So, it's
498. 16:24like the recovery, right?
499. 16:26>> So, should I stay up then for three
500. 16:27hours? If I If I eat at midnight,
501. 16:30should I stay up till 3:00 a.m.?
502. 16:32>> No. No, you should just go to bed, but
503. 16:34don't do it on a daily basis, right? I
504. 16:36mean, the the key is the habit, you
505. 16:39know, the habit. And so,
506. 16:40if you need to eat something before bed,
507. 16:42you should do something that's light,
508. 16:44maybe a protein shake with some almond
509. 16:46milk, you know, something that's not
510. 16:48super heavy.
511. 16:49>> I've heard you talk about fiber.
512. 16:51>> Resistant starch does it interestingly
513. 16:54seem to help improve sleep. And so, you
514. 16:57know, maybe some rice or a potato, a
515. 16:59little bit of rice or a potato.
516. 17:01>> or something.
517. 17:01>> [laughter]
518. 17:02>> Maybe not a fried potato.
519. 17:04Baked baked potato and then cool it cuz
520. 17:06then it's resistant starch, right? Cuz
521. 17:07then it's good for your your gut
522. 17:09microbiome.
523. 17:10>> Why?
524. 17:11>> It changes the composition of the fiber.
525. 17:14>> Mhm.
526. 17:14>> And [clears throat] and you can cook it,
527. 17:16let it cool, and then heat it again if
528. 17:18you like to eat it heated as long as it
529. 17:19went through a cooling part. Well, and
530. 17:21then you can eat it. But, that's
531. 17:22resistant starch. Resistant starch is
532. 17:24also in green bananas. Very beneficial
533. 17:26for the gut and also for interestingly
534. 17:29for improving sleep. So, things that are
535. 17:31really moving the needle to to make you
536. 17:34gain visceral fat or being basically
537. 17:36being in a caloric excess, especially
538. 17:38from refined high-fat, high-sugar foods.
539. 17:41And then not getting enough sleep move
540. 17:44the needle. Chronic stress is an
541. 17:46amplifier of it. So, if you're
542. 17:48constantly having cortisol, that's kind
543. 17:51of stopping the body from storing energy
544. 17:53right the right way and it's going
545. 17:54viscerally as well. I would say that
546. 17:56amplifies, especially if it's like in
547. 17:58the context of being in a caloric excess
548. 18:00and not exercising. Alcohol is another
549. 18:03one. If you drink If you're excessively
550. 18:04consuming alcohol, you're going to store
551. 18:07a lot of the energy that you're also
552. 18:08consuming is going to be stored
553. 18:09viscerally. I mean, you've seen the beer
554. 18:10belly, right? I mean, that's like a
555. 18:11thing. It's visceral fat. It's It's not
556. 18:14beer. It's visceral fat. So, alcohol is
557. 18:17another one.
558. 18:18In terms of losing visceral fat, I mean,
559. 18:20the good news is is that you can lose it
560. 18:23quite easily and quite rapidly.
561. 18:25>> I was going to say parents have a hard
562. 18:26time because you're [clears throat]
563. 18:27naming those things about like sleep and
564. 18:30stress. And And I was thinking, gosh,
565. 18:32parents have like a have it coming from
566. 18:33them from all sides.
567. 18:35>> They do. Um the But, see, this is where
568. 18:37the good news comes in because, you
569. 18:39know, part of the reason why sleep is
570. 18:42causing you to gain more visceral sleep
571. 18:44loss is causing you to gain visceral fat
572. 18:47is because it's causing your body to
573. 18:48become insulin resistant. It's like this
574. 18:50vicious cycle. Visceral fat causes
575. 18:52insulin resistance. Insulin resistance
576. 18:55causes more visceral fat.
577. 18:56>> If you love the Diary of a CEO brand and
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