Have you managed to lose your percent fat? I’ve gained about 7 kg the past few years, most of it fat it seems, but still actually optimal BMI. I tried tracking food in an excel spreadsheet (kcal/protein) for awhile and it seems to work.
What I’m noticing is that to get enough protein according to the protein bros basically the only thing you can eat is lean protein, vegetables, maybe 50-100 grams of whole grains or slightly more, one or two fruits, and very slight amount of fat.
I’m going in for a Dexa scan soon so I’ll get back to you on that, but I think it’s working. I’m taking an approach very similar to yours… but avoiding most wheat products. s
Anybody figure out how to buy this yet?
Cellulose acetate should be dirt cheap due to all the industrial uses for it.
https://www.alibaba.com/product-detail/Cellulose-Acetate-Cas-9004-35-7_1601228304406.html
Acetogenic fibers - 6:00
Acetogenic: can be fermented by gut bacteria into acetate - 6:21
Inulin -Chickory root, Jerusalem artichokes, onions, garlic, leeks, asparagus -6:26
8:19 Metformin has consistently been shown in animal studies to increase Akkermansia muciniphilia.
8:43 Rhubarb extract has shown some promise in pre-clinical studies for increasing Akkermansia muciniphilia levels.
Kill the visceral fat before it kills you! Get your DEXA scan now to check your visceral fat levels!
Large amounts of visceral fat, the hidden fat that collects around internal organs, have been linked to a quicker aging process in the heart, according to new research.
While aging is the primary risk factor for heart disease, scientists still do not fully understand why some individuals experience faster cardiovascular aging than others. The team behind this study suggests that visceral fat may be a key contributor, speeding up the aging of both the heart and blood vessels. Although this type of fat has long been associated with negative health effects, the findings provide fresh evidence that it may specifically drive premature heart aging.
Published in the European Heart Journal, the study examined data from 21,241 UK Biobank participants. This resource includes whole-body imaging, allowing scientists to measure not only the total amount of fat but also its distribution across different parts of the body.
Measuring Heart Age with AI
The UK Biobank data also includes detailed imaging of the heart and blood vessels. Artificial intelligence was used to analyze these images to capture signs of organ aging – such as tissues becoming stiff and inflamed. An individual was given a “heart age” which can be compared to their actual age at the time of the scan.
The researchers found that faster heart aging was linked to having more visceral adipose tissue. Visceral adipose tissue is fat found deep inside the abdomen around organs such as the stomach, intestines, and liver. This type of fat cannot be seen from the outside, and some people can have large amounts of visceral fat despite having a healthy weight.
The researchers found signs on blood tests that visceral fat is linked to increased inflammation in the body – which is a potential cause of premature aging.
This will be interesting to pay attention to. I certainly would never do this but I’m always up for observing a unique experiment.
Reminded me of this guy.
Angus Barbieri lived to be only 51 years old.
He lost a lot of weight fast, but it didn’t help him live into old age. He died younger than many obese people who remain obese. I guess this is an example of fasting that didn’t pan out for longevity.
Tragically, he died at the young age of 51 in September 1990 after a short illness.
His father, Joe, briefly outlived his beloved son and died at the age of 94. It was a tragic footnote to an incredible story of human endurance.
I recently watched the True North guy on the Diary of a CEO podcast. This was not his most interesting interview I’ve seen, but this was by far the most recent.
When I say not interesting, I only mean they didn’t talk about the wild cases of someone being in chronic pain etc and giving up hope and how the long fast magically cures them.
They max out their water fasts at 40 days, and when going that long, it’s important to do it under a doctor’s supervision. He also notes it’s important not exercise during a long fast.
I would imagine the illness was not related to the weight loss. He became ill after he broke the fast and started eating again, so that tells me they are both separate things.
51 is awfully young to die. It doesn’t appear that the fasting helped him live longer.
Yes but what I’m saying is that he probably would have still gotten the illness if he remained obese, so we will never find out if it was going to help him live longer since the illness stopped him in his tracks.
The talk focuses on the Optimized Mediterranean diet, for visceral fat reduction.
Ai summary
Here’s a comprehensive, evidence-based explanation of how to optimize the Mediterranean diet specifically for visceral fat reduction, incorporating the latest nutritional science, clinical trials, and practical design principles.
1. Mechanistic Basis: Why the Mediterranean Diet Targets Visceral FatVisceral fat (fat around internal organs) is strongly linked to insulin resistance, inflammation, and aging. The Mediterranean diet (MD) reduces it through several mechanisms:
| Mechanism | Supporting Evidence | Explanation |
|---|---|---|
| Improved insulin sensitivity | Trials like PREDIMED show enhanced glycemic control independent of calories | Monounsaturated fats (olive oil) and low-glycemic foods reduce post-meal glucose excursions |
| Reduced systemic inflammation | ↓ CRP, IL-6, TNF-α in multiple meta-analyses | Polyphenols from olive oil, vegetables, and red wine inhibit NF-κB activation |
| Altered adipokine signaling | ↑ adiponectin, ↓ leptin | Improves lipid metabolism and fatty acid oxidation |
| Enhanced gut microbiota diversity | ↑ Akkermansia, Bacteroidetes ratios | Improves gut permeability and endotoxin-driven inflammation |
| Lower hepatic fat and ectopic lipid accumulation | MRI-based trials show reduction in liver fat independent of weight loss | Reduces insulin resistance and de-novo lipogenesis |
2. Macronutrient Optimization for Visceral Fat ReductionThese are modestly lower in carbs and higher in protein/fat than the classic Mediterranean diet, to enhance fat oxidation and reduce insulin levels.
3. Key Functional Foods with Strong Evidence for Visceral Fat Loss| Food / Compound | Active Components | Clinical Impact |
|---|---|---|
| Olive oil (polyphenols, oleic acid) | Oleuropein, hydroxytyrosol | Reduces visceral fat & improves lipid profile (PREDIMED 2013, 2022 follow-ups) |
| Fatty fish (omega-3) | EPA/DHA | Promotes lipolysis, reduces hepatic fat |
| Leafy greens & crucifers | Nitrates, sulforaphane | Improves insulin signaling and liver detoxification |
| Fermented dairy (Greek yogurt, kefir) | Probiotics, CLA | Modulates gut flora and inflammation |
| Legumes | Resistant starch | Improves satiety and reduces abdominal obesity |
| Berries, citrus, pomegranate | Polyphenols, anthocyanins | Inhibit fat storage enzymes and oxidative stress |
| Green tea, coffee | Catechins, chlorogenic acid | Enhance thermogenesis and fat oxidation |
| Vinegar and lemon water | Acetic acid, citric acid | Lower postprandial glucose and insulin |
4. Meal Timing and PatterningChrononutrition matters:
5. Caloric and Lifestyle Modifiers
6. Example Daily Plan (≈1800 kcal for a 70 kg person)| Meal | Example Foods | Key Rationale |
|---|---|---|
| Breakfast | Greek yogurt + mixed berries + chia + drizzle of olive oil | Polyphenols, fiber, slow carbs |
| Lunch | Grilled salmon, quinoa-lentil salad with olive oil dressing | High protein, omega-3s, low-GI carbs |
| Snack (optional) | Green tea + 10 almonds | Catechins + MUFAs |
| Dinner | Vegetable stew (tomato, eggplant, zucchini, beans) + small portion of feta | Plant antioxidants, low calorie density |
| Evening | Herbal tea or kefir | Gut health, no late insulin spike |
7. Clinical Evidence Summary
8. Optimization Summary| Lever | Optimal Strategy | Expected Impact |
|---|---|---|
| Macronutrients | 35–40% carbs, 20–25% protein, 35–45% fat | Balanced insulin + satiety |
| Olive oil dosage | ≥3 tbsp/day | Anti-inflammatory, pro-lipolytic |
| Fish intake | 3–5x/week | Improves hepatic and visceral fat |
| Fasting window | 12–14 h daily | Enhances fat oxidation |
| Exercise synergy | Add HIIT 2–3x/week + resistance training | Accelerates visceral fat loss |
| Stress/sleep | Meditate, avoid late meals, 7–9 h sleep | Reduces cortisol-driven fat gain |
Would you like me to generate a 7-day optimized Mediterranean meal plan (with calorie/macronutrient targets) specifically designed for visceral fat reduction and longevity biomarkers (e.g., insulin, CRP, TG/HDL, liver enzymes)?
formulas used: Women: 2.15 × Waist C − 3.63 × Proximal Thigh C + 1.46 × Age + 6.22 × BMI − 92.713 Men: 6 × Waist C − 4.41 × proximal thigh C + 1.19 × Age − 213.65
lb to kg converter: https://www.unitconverters.net/weight…
inch to cm converter: https://www.unitconverters.net/length… ft to meters converter: https://www.unitconverters.net/length…
Visceral fat index beats waist circumference alone (and is at least as good as DXA): https://onlinelibrary.wiley.com/doi/f…
Visceral fat index associates with cancer deaths, cardiovascular deaths and all-cause deaths better than BMI or waist circumference alone: https://pmc.ncbi.nlm.nih.gov/articles…
Visceral fat index associates with fasting glucose, HbA1c, inflammatory markers, ApoB, LDL-cholesterol, triglycerides, Metabolic Syndrome better than BMI or waist circumference alone: https://pmc.ncbi.nlm.nih.gov/articles…
Visceral fat index associates with hypertension, prediabetes/diabetes: https://www.nature.com/articles/s4159… 2021
Note: Some viewers are reporting getting weird results from the calculator. We tested it multiple times both choosing “man” and “woman” and it seemed to work correctly. This doesn´t rule out a problem, of course, but make sure you´re entering the units correctly. If you enter waist circumference in inches or weight in lbs or height in feet the result won´t make any sense. The site is European so it´s all in metric units.
This video and paper make me wonder if we could use fasting combined with higher doses of rapamycin to accelerate our visceral fat reductions we are targeting… What are your thoughts?
Understanding Visceral Fat
Fasting Protocols in Research
Details of the Fasting Protocol
Study Outcomes and Observations
Potential Explanations for Results
Conclusions and Implications
Reference
[Study 534] Naveen Kumar GV, Wang R-S, Sharma AX, et al.
Non-canonical lysosomal lipolysis drives mobilization of adipose tissue energy stores with fasting.
Nat Commun. 2025;16:1330. doi:10.1038/s41467-025-56613-3
Here is a refined summary of the diet protocols from the study Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss (Obesity (Silver Spring) 2023; 31(Suppl 1):139-149. doi:10.1002/oby.23660) — with direct links to the sources embedded.
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IF-P (Intermittent Fasting + Protein Pacing) Arm
Overall structure (8 weeks):
• The intervention period was eight weeks (after a short run-in). 
• Participants: n = 21 in IF-P vs n = 20 in the CR group. 
Protein-pacing (non-fasting) days (5–6 days/week):
• Women: 4 meals/day; Men: 5 meals/day. 
• Two meals were liquid meal-replacement shakes (~350 kcal for women/ ~400 kcal for men), each providing ~30 g (women) / ~36 g (men) protein and ~9 g fiber. 
• One whole-food dinner (~450 kcal women / ~500 kcal men). 
• In men, there was an afternoon snack (~200 kcal) plus an evening protein snack (shake or bar) of 200-250 kcal. 
• Daily energy on pacing days: ~1 350–1 500 kcal for women; ~1 700–1 850 kcal for men. 
• Macro targets on pacing days: ~35% protein, ~35% carbohydrate, ~30% fat; ~20-30 g/day fiber. 
Weekly extended modified fast (once/week):
• Duration: ~36 to 60 hours of modified fasting once per week. 
• On those fast days: ~350–550 kcal/day allowed. 
⸻
CR (Heart-healthy Continuous Calorie Restriction) Arm
Overall structure (8 weeks):
• Daily calorie restriction every day for the 8-week period; no weekly extended fast. 
• The design matched weekly energy intake and physical-activity energy expenditure to the IF-P group. 
Diet composition:
• Macro targets: ~41% carbohydrate, ~38% fat, ~21% protein, consistent with U.S. “heart-healthy” dietary guidelines. 
⸻
Shared / Implementation Notes
• Testing occurred at baseline (week 0), mid-intervention (week 5) and post-intervention (week 9). 
• Both groups achieved very similar weekly total energy intake (IF-P ~9 470 ± 550 kcal/week; CR ~9 095 ± 608 kcal/week; p = 0.90) and similar physical-activity energy expenditure (IF-P ~300 ± 150 kcal/day; CR ~350 ± 200 kcal/day; p = 0.79). 
• Both groups achieved significant reductions in body weight, total fat, visceral fat, blood pressure, lipids, and self-reported hunger/desire to eat — but the IF-P group achieved greater improvements. 
⸻
Key Outcomes (for context)
• Weight loss: IF-P ~–9% vs CR ~–5%. 
• Total fat loss: IF-P –16% vs CR –9%. 
• Visceral fat loss: IF-P –33% vs CR –14%. 
• Increase in fat-free mass percent: IF-P +6% vs CR +3%. 
⸻
I could not find detailed sample menus with full breakdowns of protein, carbohydrate and sugar consumption published in the open-access text of the study titled Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss (Obesity (Silver Spring) 2023; 31 (Suppl 1):139-149. doi:10.1002/oby.23660). The published paper provides summary nutrition targets and overall macro percentages, but the exact menu-by-menu data is either not included in the publicly accessible version or only in supplementary/paid figures.
Below is a refined summary of what is available, followed by gaps and implications—since you’re detail-oriented, I’ll be explicit about what we know vs what we don’t.
What we have from the study Macro/energy targets
What we do not have (or cannot publicly access)
Proposed Sample Week Menu (Estimated)
Since the paper doesn’t provide full menu details, I’ll create a derived example (for your purposes) based on their targets. This is not from the study’s exact data, but constructed to match the macro/energy and meal-pattern guidelines. Feel free to use this as a template you can adjust later.
Meal 1 (Breakfast, ~350 kcal):
Meal 2 (Mid-morning, ~200 kcal):
Meal 3 (Dinner, ~450 kcal):
Meal 4 (Evening protein snack, ~200 kcal):
Adjustments:
I didn’t watch the video but, as I recall, Longo’s FMD reduces visceral fat, so this concept does track.
