Amount of Central Fat Predicts Mortality Risk in Non-Obese Individuals

DeStrider · September 3, 2025, 7:57am

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.

Beth · September 8, 2025, 2:11pm

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.

LukeMV · September 8, 2025, 3:13pm

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.

DeStrider · September 8, 2025, 3:17pm

51 is awfully young to die. It doesn’t appear that the fasting helped him live longer.

LukeMV · September 8, 2025, 3:21pm

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.

RapAdmin · October 9, 2025, 4:25pm

RapAdmin · October 22, 2025, 7:04am

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 Fat

Visceral 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 Reduction

Target Ratios

Carbohydrates: 35–40% of calories (low-GI, high-fiber sources)
Protein: 20–25% (mostly fish, legumes, dairy)
Fat: 35–45% (primarily monounsaturated + omega-3)

These are modestly lower in carbs and higher in protein/fat than the classic Mediterranean diet, to enhance fat oxidation and reduce insulin levels.

Carbohydrates

Preferred: lentils, chickpeas, oats, quinoa, vegetables, low-GI fruits (berries, apples)
Limit: white bread, pasta, potatoes, sugar, fruit juices
Fiber goal: 30–40 g/day (↑ GLP-1 and gut motility)

Protein

Fish (3–5x/week): sardines, salmon, mackerel → EPA/DHA improve adipocyte metabolism
Legumes (3–4x/week) and Greek yogurt provide slow-digesting proteins
Occasional pasture eggs and poultry

Fat

Extra virgin olive oil: cornerstone (≥3 tbsp/day)
Nuts and seeds: almonds, walnuts, chia, flax
Limit: animal saturated fats and refined oils

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 Patterning

Chrononutrition matters:

Front-load calories (larger breakfast/lunch, smaller dinner) → improved glucose tolerance.
Avoid snacking—promotes fasting-induced autophagy.
12–14 h overnight fast (time-restricted eating) enhances visceral fat loss by improving circadian alignment.

5. Caloric and Lifestyle Modifiers

Caloric balance: Modest 10–20% deficit yields visceral fat loss without muscle loss.
Physical activity synergy:
- Aerobic + resistance training doubles visceral fat loss vs. diet alone.
- HIIT and fasted walking are particularly effective with MD.
Sleep and stress management: Short sleep (<6 h) and cortisol spikes blunt visceral fat reduction.

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

PREDIMED Study (NEJM, 2013; follow-ups 2022): MD with extra virgin olive oil or nuts ↓ central obesity and metabolic syndrome risk.
Di Daniele et al., Nutrients 2020: Modified MD (lower carb, higher protein) produced greater visceral fat reduction than standard MD over 12 weeks.
Shai et al., NEJM 2008 (DIRECT trial): MD outperformed low-fat diet for visceral and hepatic fat reduction on MRI.
Meta-analysis (Eur J Clin Nutr 2022): Average 1.5–2.5 kg greater loss of visceral fat vs. control diets after 6 months.

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)?

RapAdmin · October 29, 2025, 12:39am

https://gizmodo.com/skinny-is-the-new-fat-plenty-of-people-have-normal-bmi-but-hidden-obesity-study-finds-2000677510

RapAdmin · October 30, 2025, 6:34pm

Simple At-Home Test to Measure Your Visceral Fat (Zero Cost!)

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.

RapAdmin · November 9, 2025, 4:13am

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?

This Odd Fasting Method Shreds Visceral Fat More than Healthy Diets!

AI SUMMARY

Understanding Visceral Fat

Visceral fat is a type of fat that accumulates around vital organs such as the kidneys, liver, and heart.
This type of fat is associated with several health risks, including type 2 diabetes and coronary artery disease.
Research has shown that higher levels of visceral fat increase the risk of these diseases, making its reduction important for overall health.
The discussion acknowledges that visceral fat’s harmful effects on health are extensive and will be explored in future content.

Fasting Protocols in Research

Researchers aimed to investigate the effects of an unconventional fasting method on visceral fat reduction.
Participants were randomly assigned to either a fasting protocol or a healthy nutrition plan, with details on both protocols to be explained later.
The fasting protocol involved a 36-hour fast, which included a unique aspect known as a protein pacing period.

Details of the Fasting Protocol

During the 36-hour fasting period, participants consumed a single 400-calorie snack rich in antioxidants and adaptogens.
The protein pacing period involved consuming four to five meals daily that were evenly spaced and included protein in each meal.
The meal structure included a protein shake with fruit and vegetables for breakfast, a protein shake for lunch, a 200-calorie snack for men, a whole food dinner, and an evening protein snack.
On non-fasting days, women consumed around 1,350 calories and men around 1,700 calories, with a macronutrient breakdown of 35% protein, 35% carbohydrates, and 30% dietary fat.
In contrast, the heart-healthy comparison diet provided 1,200 calories for women and 1,500 for men, with a higher carbohydrate content and limited sugar and fat intake.

Study Outcomes and Observations

The study tracked changes in visceral fat from the beginning to the end over a period of nine weeks.
The caloric-restricted heart-healthy group experienced some visceral fat loss, but the intermittent fasting group achieved double the fat loss on an absolute basis.
Despite the significant differences in fat loss, researchers sought to determine whether these results could be attributed solely to the fasting protocol.
Analysis of energy intake and physical activity showed no significant differences between the two groups, suggesting other factors may be at play.

Potential Explanations for Results

Even though the fasting group consumed slightly more dietary fiber, they also consumed more protein, which could influence results.
Insulin levels were comparable between the two groups, with the fasting group showing slightly higher levels at the end of the study.
A potential unexplored factor could be an increase in metabolism, although this was not measured in the study.
Critiques of the study include its short duration and small sample size, which may limit the generalizability of the findings.

Conclusions and Implications

The study concluded that the 36-hour quasi fast, combined with a protein pacing period, significantly outperformed a heart-healthy caloric-restricted diet in reducing visceral fat.
The results suggest that individuals seeking to reduce visceral fat effectively may benefit from this unique fasting approach.
Further exploration of other strategies for managing visceral fat will be provided in future discussions.

The Study (open access):

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

During fasting fat loss starts with lypolisis but over time autophagy becomes a larger player in the process:

AI Summaries and information from the paper:

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.

⸻

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

For the IF-P (intermittent fasting + protein pacing) arm: They specified that during the “pacing-days” (i.e., non-fast days) the macronutrient distribution was ~35 %-45 % carbohydrate, ~20 %-30 % fat, ~30 %-35 % protein.
For the CR (calorie restriction) arm: The macro target was ~41 % carbohydrate, ~38 % fat, ~21 % protein.
Daily caloric targets (non-fast days) for the IF-P group were approximately 1,350-1,500 kcal for women and ~1,700-1,850 kcal for men.
On the weekly fast days (once per week), the IF-P group consumed ~350-550 kcal/day during the ~36–60 h fast.
They reported that both groups’ weekly energy intake were matched (~9,470 ± 550 kcal/week for IF-P vs ~9,095 ± 608 kcal/week for CR) and physical activity energy expenditure similarly matched (~300 ± 150 kcal/day for IF-P vs ~350 ± 200 kcal/day for CR) so that differences would reflect diet pattern rather than energy intake or activity differences.

Some meal structure details for IF-P

On non-fast days, women had 4 meals/day and men 5 meals/day.
Two of those meals were liquid meal-replacement shakes (for breakfast and another time) ~350-400 kcal, containing ~30–36 g protein and ~9 g fibre.
One meal was whole-food dinner (~450-500 kcal).
Men had an afternoon snack (~200 kcal) and an evening protein snack (shake/bar) ~200-250 kcal.

Sugar / processed food / fibre / quality aspects

The authors note their dietary approach emphasised “reduced highly processed foods, sugar, and fat as well as higher fibre” in the IF-P protocol.
One summary commentary (Medical News Today) states that the IF-P group “reduced total fat, carbohydrate, salt, sugar, and calorie intake by ~40% from baseline” and “increased dietary fibre and protein” relative to baseline.

What we do not have (or cannot publicly access)

There is no publicly available breakdown in the paper of exactly how many grams of carbohydrate or sugar were consumed in each meal or snack, nor specific example menus with full macro- and sugar-gram details.
The published article (open access) gives macro percentages but does not provide tables of “menu day 1,” “menu day 2,” etc., with full grams of each macro and sugar.
We do not have information on exact timing of meals (other than number of meals) beyond the descriptions.
We cannot confirm from the paper whether the sugar content (added sugar vs intrinsic sugar) was separately quantified.

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.

Assumptions

We’ll model for a female participant (~1,400 kcal non-fast day) in the IF-P arm.
Macro target: ~35% protein, 35% carbohydrate, 30% fat.
- So for 1,400 kcal:
  - Protein: 0.35 × 1,400 = 490 kcal → ~122.5 g protein
  - Carbohydrate: 0.35 × 1,400 = 490 kcal → ~122.5 g carbohydrate
  - Fat: 0.30 × 1,400 = 420 kcal → ~46.7 g fat
Spread across 4 meals/day.
Ensure higher fibre (~25 g/day) and minimal added sugar (e.g., <10 % of total calories from added sugar; i.e., <140 kcal from added sugar → ~35 g added sugar).
On weekly fast day: ~400 kcal, likely mostly protein shakes + minimal carbs/fat.

Sample Menu Non-fast Day (female, ~1,400 kcal)

Meal 1 (Breakfast, ~350 kcal):

Protein shake: 30 g protein, 9 g fibre, ~350 kcal
- e.g., whey-blend (30 g), berries (½ cup), spinach, almond milk
Estimated macros: Protein ~30 g, Carbs ~30 g (including berries/fibre), Fat ~8 g
Adds ~9 g fibre.

Meal 2 (Mid-morning, ~200 kcal):

Greek yogurt (170 g) + ½ cup sliced strawberries + 10 almonds
Estimated macros: Protein ~20 g, Carbs ~18 g, Fat ~9 g, Fibre ~3 g, Added sugar low (<5 g).
Cumulative to now: Protein ~50 g, Carbs ~48 g, Fat ~17 g, Fibre ~12 g.

Meal 3 (Dinner, ~450 kcal):

Grilled salmon (120 g) + quinoa (½ cup cooked) + steamed broccoli (1 cup) + 1 tsp olive oil drizzle
Estimated macros: Protein ~35 g, Carbs ~35 g, Fat ~15 g, Fibre ~5 g, Added sugar ~2 g.
Cumulative: Protein ~85 g, Carbs ~83 g, Fat ~32 g, Fibre ~17 g.

Meal 4 (Evening protein snack, ~200 kcal):

Protein bar or shake: ~22 g protein, ~15 g carbs, ~6 g fat, Fibre ~4 g, Added sugar ~8 g.
Final totals: Protein ~107 g (vs target 122 g), Carbs ~98 g (vs 122 g), Fat ~38 g (vs 46.7 g), Fibre ~21 g (close to target), Added sugar ~8 g (well under <35 g target).

Adjustments:

To hit full targets: Increase carb by ~24 g (e.g., add ½ banana mid-afternoon) and modestly increase protein (~15 g) via extra egg/lean meat.
Keep added sugar minimal (<30 g/day) to align with “reduced sugar” emphasis.

Sample Weekly Structure (IF-P Female)

Mon–Fri: Non-fast days as above (4 meals/day).
Sat: Extended modified fast day (~400 kcal): e.g., two small protein shakes (~200 kcal each) totalling ~120 g protein combined? (Well, realistically: maybe ~40 g protein each) + water + green tea; macros skew higher protein/low carb.
Sun: Non-fast day or choose whichever day works; return to 4 meals.

For Male Participant (~1,800 kcal non-fast day)

Use 5 meals/day: 2 shakes (~400 kcal each), whole-food dinner (~500 kcal), afternoon snack (~200 kcal), evening protein snack (~250 kcal).
Macro target: ~35% protein (~158 g), ~35% carbs (~158 g), ~30% fat (~60 g).
Ensure added sugar minimal (e.g., <45 g/day), fibre ~25-30 g.

Beth · November 9, 2025, 9:20pm

I didn’t watch the video but, as I recall, Longo’s FMD reduces visceral fat, so this concept does track.

RapAdmin · November 14, 2025, 12:58am

RapAdmin · November 14, 2025, 2:30am

AI Summary:

Metabolism and Aging

The video begins by addressing a common question about whether metabolism slows down with age, stating that technically it does not.
However, a more concerning issue arises with the increase of visceral fat, which is fat that accumulates around internal organs and is not easily noticeable.
Visceral fat releases inflammatory molecules that can negatively impact various body systems, including the brain, muscles, heart, and overall longevity.
As individuals reach middle age, the stem cells responsible for creating visceral fat do not slow down; instead, they accelerate, leading to increased fat accumulation.
The discussion transitions to the implications of new research that provides insights into this phenomenon and how understanding fat production can empower individuals to manage their health.

Research Findings on Fat Accumulation

The speaker highlights a recent study published in the journal Science, which explores why individuals, particularly men, gain body fat as they approach middle age.
The study indicates that this fat gain is primarily due to an increase in visceral fat, which is considered both inflammatory and metabolically harmful.
Most of the experiments discussed were conducted on mice, as ethical constraints limit similar studies in humans, but the findings are believed to be relevant to human physiology.
The research shows that as male mice reach middle age, they experience a sixfold increase in total body fat while simultaneously losing 23 percent of lean muscle mass.
This shift is accompanied by a decrease in basal metabolic rate and the onset of insulin resistance, further complicating metabolic health.

Mechanisms of Fat Growth

The speaker explains two primary mechanisms of fat growth: hypertrophy, where existing fat cells enlarge, and adipogenesis, where new fat cells are formed from precursor stem cells known as adipose progenitor cells (APCs).
Unlike most stem cells that lose their ability to multiply with age, APCs become more active and capable of generating new visceral fat as individuals enter middle age.
The speaker likens these APCs to sleeper agents in a spy movie, suggesting they remain dormant until activated by age-related changes.
Data from the study indicates that the activation of these fat stem cells leads to a significant increase in new fat cell formation, particularly visceral fat, during middle age.

Stat 3 Pathway and Hormonal Influence

The researchers identified a specific signaling pathway involving the leukemia inhibitory factor receptor (LIFR) that influences APC activation, leading to increased visceral fat production.
This pathway is mediated by the Stat 3 protein, which is known for its role in inflammation and cell growth, and has been extensively studied in cancer research.
The presence of LIFR signaling was confirmed to be active in the fat of middle-aged humans, showing a linear increase with age.
Inhibiting the LIFR-Stat 3 pathway has shown promise in reducing adipogenesis and visceral fat accumulation, which is a significant finding for potential interventions.

Natural Compounds and Their Effects

The discussion shifts to natural compounds that may inhibit the Stat 3 pathway, potentially offering a means to combat visceral fat gain.
Capsaicin, the active compound in chili peppers, has been studied for its anti-cancer properties and its ability to inhibit Stat 3 activation, which may help in reducing visceral fat accumulation.
Research indicates that capsaicin can prevent Stat 3 from binding to DNA, thereby inhibiting the expression of genes that promote inflammation and fat growth.
Thymoquinone, derived from black seed oil, is another compound that inhibits Stat 3, preventing its activation and subsequent gene expression related to fat accumulation.
A meta-analysis of human trials demonstrated that black seed oil, rich in thymoquinone, effectively reduced body weight and waist circumference, suggesting a decrease in visceral fat.

Conclusion and Future Directions

The video concludes by emphasizing that while turning 30 may bring metabolic changes, these changes are not predetermined and can be influenced.
The emerging understanding of fat accumulation and the role of specific compounds offers hope for managing weight and health as one ages.
The speaker encourages viewers to consider how they can utilize this information to improve their health and metabolic function.
Finally, viewers are invited to subscribe for more information on metabolism and health, highlighting the importance of community support in spreading knowledge about metabolic health.

RapAdmin · November 14, 2025, 5:02pm

This seemed somewhat interesting. I’m not going to be munching on Carolina Reaper chili peppers anytime soon, but the Black Seed Oil seems interesting so I dug into it more. I’m a little less sure now, but it may still be worth a try, as it’s pretty low cost.

My CGPT5.1 Prompt:

What is the scientific and clinical evidence on the visceral fat reduction abilities of human consumption of Thymoquinone, derived from black seed oil. And what is the dose response profile for its effectiveness?

CGPT5 Response:

5. Practical takeaways (not medical advice)

Given what’s actually in the literature:

Strength of evidence for visceral fat reduction in humans:

Weak to moderate at best. One reasonably solid RCT shows a small improvement in BIA-estimated visceral fat area at 2 g/day NS oil for 8 weeks.
Meta-analyses across multiple trials do not show a robust, statistically significant pooled effect on visceral fat , though the direction is favorable.

Magnitude vs serious interventions:

The effect size is small , much smaller than what’s seen with GLP-1 agonists, SGLT2 inhibitors, or aggressive diet/exercise on VAT.
Realistically, you’re looking at a few percent changes in fat metrics over a couple of months, not “erase your visceral fat.”

Thymoquinone specifically:

TQ is likely a major active in these effects (based on animal and mechanistic data), but we do not have human VAT data or a TQ dose–response curve .
Human TQ-rich oil trials support lipid and cardiometabolic improvements and safety up to ~200 mg/day TQ for 3 months , but not VAT outcomes .

If someone tried to use it as an adjunct VAT tool , the evidence-aligned pattern from human trials is roughly:

Formulation: standardized black seed oil capsule, not relying on culinary use alone.
Dose: in the 1–2 g/day oil range (which, depending on standardization, might correspond to a few tens of mg of TQ per day, not hundreds).
Duration: ≥8–12 weeks minimum before judging fat-related effects.
Expectations: small adjunctive effect , not a primary VAT therapy.

Gaps / unknowns:

No CT/MRI-based visceral fat trials in humans.
No long-term (>6–12 months) VAT data .
No formal human dose–response curve for VAT or even for total fat mass.

Full response here:

Davin8r · November 14, 2025, 6:26pm

I tried black seed oil a while back and got significant gastric reflux from it. I’d imagine capsaicin would be even worse, so these clearly aren’t options for me personally.

Bicep · November 15, 2025, 12:06am

Dr Mobeen Syad did a Youtube lecture early on in the Covid scare where he said black seed was useful against Covid and I bought a bag, dutifully grinding in the coffee grinder and gagging it down. Not good to eat but no side effects. I suppose you need much more seed than refined oil.

I think he’s from Pakistan and said as a kid they used it. It was said to cure everything but death. A comment that made no sense to me, but cultural differences I suppose.

I’ve still got a bunch up there in the cupboard, also have visceral fat. So I’ll start up again and see if I can finish it off.

Thymoquinone has a range of mechanisms, including antioxidant, anti-inflammatory, and potential binding to viral components or host cell receptors (like ACE2, which the SARS-CoV-2 virus uses to enter cells). It does not act as a weak base like HCQ.

RapAdmin · November 15, 2025, 9:03pm

Glycine’s Role in Fat Loss and Metabolism

The speaker observed a significant reduction in visceral fat after adjusting their methionine and glycine intake, noting a drop from 350 grams to 54 grams.

Increased glycine intake and reduced methionine intake have been linked to enhanced fat oxidation and reduced adiposity.

Research indicates that lower glycine levels correlate with higher visceral fat levels, highlighting the importance of maintaining a healthy glycine-methionine ratio.

From this post: Glycine+NAC vs Rapamycin - #380 by RapAdmin

RapAdmin · November 16, 2025, 8:45pm

Externalized Inflammasomes in Visceral Fat Sustain Obesity-Related Inflammation

https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.125.327146

RapAdmin · November 17, 2025, 3:28am

I’ve been drinking green tea, but have not ventured into the duckweed yet…

These Foods Melt Visceral Fat: Study Reveals!

CGPT5.1 Summary:

A. Executive Summary (≈200–260 words)

The video reviews a large, 18-month randomized dietary intervention comparing three diets: (1) standard healthy dietary guidelines, (2) calorie-restricted Mediterranean diet, and (3) the same Mediterranean diet plus two additions—green tea and Wolffia globosa (“duckweed”), a high-protein, high-fiber aquatic plant. This enhanced protocol is termed the Green-Med diet. Nearly 300 participants followed equal exercise routines, with both Mediterranean groups instructed to maintain a calorie deficit while the control group was not.

All three diets reduced visceral fat, but the Green-Med diet produced ~3× greater visceral fat loss than either the standard Mediterranean diet or the healthy-diet control. This occurred despite equal weight loss between the two Mediterranean diet groups, suggesting the additional visceral fat reduction is not solely explained by calorie deficit. MRI scans confirmed larger VAT reductions in the Green-Med group.

The researcher notes the study did not measure actual caloric intake, only assigned calorie-target ranges, leaving some uncertainty. However, correlations show that higher blood polyphenol levels, lower red-meat intake, and greater duckweed (Mankai) consumption are all associated with greater visceral fat reduction. These are associations, not proofs of causality.

The findings challenge the commonly held belief that visceral fat loss is driven almost entirely by calorie deficit. The data imply that specific dietary components—green tea polyphenols and duckweed’s nutrient profile—may produce VAT-targeting effects independent of total caloric reduction.

The takeaways: a whole-food diet plus exercise reduces VAT modestly; adding specific plant compounds notably amplifies VAT loss; and certain foods may exert targeted metabolic effects beyond simple caloric restriction.

B. Bullet Summary (12–20 bullets)

Study: ~300 participants randomized into 3 diets for 18 months.
Groups: healthy-diet control, Mediterranean diet, and Mediterranean + green tea + duckweed (“Green-Med”).
Only the Mediterranean groups were assigned calorie deficits.
Duckweed replaced a portion of dietary protein with plant protein.
All groups followed the same exercise program.
All diets reduced visceral fat (VAT).
The Green-Med diet produced ~3× greater visceral fat reduction than the others.
MRI imaging confirms visibly larger VAT reduction in Green-Med participants.
Weight loss was the same between the two Mediterranean groups.
Yet VAT loss was double in Green-Med vs normal Mediterranean—suggesting non-calorie mechanisms.
The study did not track real caloric intake, only target ranges.
This creates uncertainty around whether intake drift differed between groups.
Higher blood polyphenols correlated with larger VAT reduction.
Lower red-meat intake correlated with greater VAT loss.
Higher duckweed (Mankai) consumption correlated with greater VAT loss.
Associations are adjusted for sex and age but not fully confounder-controlled.
Polyphenols may play a metabolic or anti-inflammatory mechanistic role.
The results challenge the belief that visceral fat reduction is purely calorie-driven.
Practical conclusion: Whole-foods + exercise works modestly; adding green tea and duckweed produces substantially larger VAT reductions.

D. Claims & Evidence Table

Claim	Evidence Provided	Assessment
Green-Med diet causes ~3× more visceral fat loss than other diets	VAT change bars, MRI examples, p-values between groups	Strong (RCT structure + imaging; but still one study)
Extra VAT reduction is independent of calorie deficit	Equal weight loss between Mediterranean groups but unequal VAT loss	Moderate (plausible but caloric intake wasn’t measured)
Duckweed and green tea are the causal agents	Correlation with duckweed intake and polyphenol levels	Speculative (associational only)
Polyphenols drive VAT reduction	Correlation between polyphenol levels and VAT change	Weak–Moderate (consistent with literature but not causal proof)
Reducing red meat supports VAT loss	Correlation plot	Weak (correlation only; many confounders)
Calories are not the only primary driver of visceral fat reduction	Discrepancy between weight loss and VAT loss	Moderate (insightful but still single-dataset dependent)

E. Actionable Insights (5–10 items)

A standard Mediterranean diet helps reduce visceral fat; adding specific plant foods may enhance the effect.
Daily green tea intake is a low-risk, high-polyphenol intervention with likely VAT benefits.
Wolffia globosa (duckweed/Mankai) may substitute some protein intake while promoting VAT reduction.
Higher dietary polyphenol load (berries, dark leafy greens, herbs, spices, teas) correlates with greater VAT loss.
Lower red-meat consumption is associated with greater VAT reduction.
Exercise remains additive—each group improved with identical physical activity.
Progress should be measured with waist circumference or imaging, since weight alone can obscure VAT changes.
For practical adoption: combine Med-style diet + calorie control + daily polyphenol-rich foods.

H. Technical Deep-Dive (Mechanisms)

Green tea (EGCG & polyphenols): Increases AMPK activation, enhances fat oxidation, improves hepatic lipid handling, reduces inflammatory cytokines, and may preferentially reduce VAT due to metabolic sensitivity of visceral adipocytes.
Duckweed (Wolffia globosa): High-protein (40–50% dry weight), rich in polyphenols, micronutrients, and fermentable fibers. Potential mechanisms: improved insulin sensitivity, lower postprandial glucose response, enhanced GLP-1, modulated microbiome, reduced inflammatory signaling.
VAT-specific sensitivity: Visceral adipocytes are more hormonally active and respond strongly to changes in insulin, cortisol, adipokines, and AMPK signaling—explaining why polyphenols and plant nutrients may create disproportionate effects.

I. Fact-Check of Major Claims

“Green-Med diet produces triple VAT loss.” Supported by peer-reviewed publications (e.g., Ben-Gurion University DIRECT-PLUS trial). True.
“Calories are not the only driver of VAT loss.” Supported: VAT is more sensitive to hormonal signaling, inflammation, and mitochondrial dynamics than subcutaneous fat. However, caloric deficit remains a major driver. Partially true.
“Duckweed causes VAT reduction.” No direct causal trials isolating duckweed alone. Speculative.
“Polyphenols drive VAT loss.” Supported by mechanistic and some human evidence (green tea, anthocyanins, resveratrol), but dose effects vary. Moderately supported.

Steve_Combi · November 17, 2025, 2:40pm

LoL! many of us on the forum are way past that

I’m looking forward to being 70 in about 7 weeks