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

#143

Related:

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

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#144

Externalized Inflammasomes in Visceral Fat Sustain Obesity-Related Inflammation

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

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#145

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)

  1. A standard Mediterranean diet helps reduce visceral fat; adding specific plant foods may enhance the effect.
  2. Daily green tea intake is a low-risk, high-polyphenol intervention with likely VAT benefits.
  3. Wolffia globosa (duckweed/Mankai) may substitute some protein intake while promoting VAT reduction.
  4. Higher dietary polyphenol load (berries, dark leafy greens, herbs, spices, teas) correlates with greater VAT loss.
  5. Lower red-meat consumption is associated with greater VAT reduction.
  6. Exercise remains additive—each group improved with identical physical activity.
  7. Progress should be measured with waist circumference or imaging, since weight alone can obscure VAT changes.
  8. 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.
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#146

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

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

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#147

This week in New Scientist Magazine:

Fat
Fat884×654 60.4 KB

The vital, overlooked role of body fat in shaping your health and mind

The discovery that fat is a communicative organ with a role in everything from bone health to mood is forcing a rethink of how we view our bodies

When fat turns bad

So if fat is such a crucial factor in our health, why does it get such a bad rap? The first issue is its location. White fat makes up more than 95 per cent of our total stores and is found both under the skin (subcutaneous fat) and wrapped around internal organs (visceral fat). “Our organs are often sitting in a sea of fat,” says Thomas.

That internal sea can turn toxic. Excess visceral fat is linked to a higher risk of type 2 diabetes, high blood pressure, heart attacks and certain cancers. Growing evidence also suggests it may affect brain function and contribute to conditions such as Alzheimer’s disease.

What triggers this shift from cooperative organ to rogue state is a major focus of research. While white fat cells in both subcutaneous and visceral deposits can expand and contract depending on the body’s storage needs, those surrounding internal organs appear especially vulnerable to the harmful effects of excess fat.

In obesity, these fat cells enlarge and are prone to dying once they reach a critical size. Part of the problem is that their blood supply can’t keep up with their growth. Stressed and suffocating, they release inflammatory molecules as distress signals, attracting immune cells to clear dead or dying cells.

These immune cells intensify the inflammation, with effects reaching far beyond the fat itself. The chemical signals interfere with insulin – the hormone that regulates blood sugar – raising the risk of type 2 diabetes. They are also linked to cognitive changes seen in obesity such as memory and attention problems, and may create conditions that foster tumour growth. Obesity is a risk factor for many kinds of cancer, and often people who are obese tend to have worse outcomes.

Dying or overstuffed fat cells also release fatty acids, or lipids, into their surroundings – and in excess, these can be toxic to surrounding cells. Over time, this lipotoxic stress can damage the network of nerves threaded through fat, a condition known as adipose neuropathy. Obesity, type 2 diabetes and ageing are all linked to this loss of peripheral nerves, which further disrupts metabolism by impairing communication between the brain and fat.

Read the full story: The vital, overlooked role of body fat in shaping your health and mind (New Scientist)

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#148

This Food Component Cuts Visceral Fat in Half (Science-backed)

The food used in the study: HI-MAIZE® 260 resistant starch
https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00

Gemini Summary:

Video Summary: Resistant Starch & Fatty Liver Disease

A. Executive Summary

This video analyzes a pivotal randomized controlled trial (RCT) published in Cell Metabolism that investigates the effects of resistant starch (RS) on Non-Alcoholic Fatty Liver Disease (NAFLD). The study involved 200 participants with NAFLD who were randomly assigned to receive either 40 grams of resistant starch (derived from high-amylose maize) or a control starch daily for four months. The results were dramatic: while the control group saw no significant change, the resistant starch group reduced their liver fat by nearly half (from ~25% to ~13%).

The benefits extended beyond liver fat, showing significant improvements in body weight, waist circumference, insulin resistance (HOMA-IR), triglycerides, and inflammatory markers. Crucially, statistical analysis revealed that the reduction in liver fat was not solely driven by weight loss, suggesting a direct metabolic mechanism. The researchers identified the gut microbiome as the primary driver; specifically, the reduction of the bacteria Bacteroides stercoris. This mechanism was further confirmed via fecal transplants from human participants to mice, which replicated the metabolic benefits in the animals. The video concludes by noting the difficulty of achieving the 40g dose via whole foods alone and calls for further replication of these results.

B. Bullet Summary

  • Core Study: A double-blind, randomized controlled trial of 200 NAFLD patients over 4 months.
  • Intervention: 40 grams of resistant starch powder daily vs. placebo starch.
  • Primary Outcome: Liver fat decreased from ~25% to ~13% in the resistant starch group (nearly a 50% reduction).
  • Control Group: No significant changes in liver fat or metabolic markers.
  • Secondary Benefits: Reductions in weight, BMI, waist circumference, body fat %, and blood pressure.
  • Blood Markers: Improvements in liver enzymes (ALT/AST), triglycerides, LDL cholesterol, and fasting insulin.
  • Weight Independence: Liver fat reduction persisted even after statistically adjusting for weight loss.
  • Microbiome Mechanism: The intervention significantly reduced Bacteroides stercoris, a bacteria linked to fat metabolism.
  • Causality Confirmed: Fecal transplants from RS-treated humans to mice transferred the metabolic benefits to the mice.
  • Gene Expression: Mice livers showed downregulated fat-production genes and upregulated fat-breakdown genes.
  • Dosing Reality: The 40g dose is difficult to achieve via whole foods (e.g., ~5g per serving of beans).
  • Source Material: The study used a purified resistant starch powder from corn, not whole foods.
  • Conflicting Data: Lower dose trials (e.g., <20g) have historically failed to show such dramatic results.
  • Replication: A second smaller trial has confirmed these results, strengthening the evidence.

D. Claims & Evidence Table

Claim Made in Video Evidence Provided Assessment
Resistant starch cuts liver fat in half. 200-person RCT data showing reduction from 25% to 13% over 4 months. Strong (High-quality RCT evidence).
Effect is independent of weight loss. Statistical adjustment in the study showed liver fat loss exceeded what was expected from weight loss alone. Strong
Microbiome changes cause the improvement. Fecal transplant from treated humans to mice replicated the liver fat reduction in mice. Strong (Causality demonstrated in animal model).
Whole foods can provide similar results. Theoretical calculation (beans/oats contain RS), but the speaker admits the 40g volume is very high for a standard diet. Speculative (Dose matching is difficult).
Bacteria Bacteroides stercoris is a key driver. Correlation data from human trials and mechanistic data from mouse models showing reduction of this specific bacteria. Strong

E. Actionable Insights

  1. Consider Supplementation: To replicate the study’s specific 40g dose, a raw potato starch or high-amylose maize starch supplement is likely necessary, as food volume would be prohibitive.
  2. Target High-RS Foods: Incorporate “cooked and cooled” starches (potatoes, rice) into your diet, as cooling retrogrades the starch, increasing resistant content.
  3. Prioritize Legumes: Fava beans and lentils are among the highest natural sources (approx. 7-12g RS per serving).
  4. Monitor Liver Enzymes: If experimenting with this protocol, track ALT and AST levels via blood work to measure efficacy.
  5. Gut Health Focus: View liver health as a downstream effect of gut health; interventions that repair the microbiome likely benefit the liver.
  6. Verify Product Type: If buying supplements, ensure they are “Resistant Starch Type 2” (RS2) or specifically “High-Amylose Maize Starch” (HAM-RS), as used in the study.
  7. Titrate Dose: Starting immediately at 40g may cause significant bloating/gas. Taper up slowly (e.g., start with 5-10g) to allow the microbiome to adapt.

H. Technical Deep-Dive

Mechanism of Action: The Gut-Liver Axis

The study described is Ni et al., “Resistant starch decreases intrahepatic triglycerides in patients with NAFLD via gut-liver axis,” Cell Metabolism (2023).

  • Substrate Fermentation: Resistant starch (RS) escapes digestion in the small intestine and reaches the colon. There, it serves as a substrate for specific microbiota.

  • Microbial Shift: The intervention specifically reduced the abundance of Bacteroides stercoris, a gram-negative bacterium. High levels of B. stercoris are associated with increased endotoxemia and altered bile acid metabolism, which drives hepatic steatosis (fatty liver).

  • Metabolite Production: The fermentation of RS produces Short-Chain Fatty Acids (SCFAs), primarily butyrate, propionate, and acetate.

  • Butyrate strengthens the gut barrier (reducing “leaky gut” and endotoxin translocation to the liver).

  • It also acts as an HDAC inhibitor, potentially regulating gene expression in hepatocytes.

  • BCAA Regulation: The study noted that the RS intervention reduced circulating Branched-Chain Amino Acids (BCAAs). High circulating BCAAs are a known biomarker for insulin resistance and NAFLD. The gut microbiome modulation likely reduced BCAA biosynthesis or improved their catabolism.

  • Hepatic Gene Expression: In the mouse models, the RS-modulated microbiome led to the downregulation of lipogenic genes (e.g., SREBP-1c, FASN) and upregulation of fatty acid oxidation genes (e.g., PPARα, CPT1A).

I. Fact-Check Important Claims

  • Claim: “Double-blind randomized control trial showed this can be done… cut their liver fat in half.”

  • Verification: TRUE. The study is Ni et al. (2023). The intervention group saw intrahepatic triglyceride content (IHTC) drop by ~9.08% absolute (relative reduction ~40%), compared to minimal change in the control.

  • Source: Cell Metabolism: Resistant starch decreases intrahepatic triglycerides in patients with NAFLD

  • Claim: “40 grams of resistant starch daily.”

  • Verification: TRUE. The dosing protocol was 20g twice daily before meals. This is a very high dose compared to average intake (est. 3-6g/day in Western diets).

  • Claim: “Fava beans have between 7 and 12 gram per serving.”

  • Verification: PLAUSIBLE. Legumes are high in RS, but values vary wildly based on preparation (canning vs. dry cooking, cooling time). 7-12g is on the high end of estimates but achievable with specific preparation.

  • Claim: “Genes that turn on fat production… were reduced.”

  • Verification: TRUE. Transcriptomics in the mouse liver tissue confirmed downregulation of lipogenic pathways.

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#149

Here are the 10 best consumer sources to obtain Resistant Starch Type 2 (RS2), categorized by their purity and source material.

:warning: Critical Note on Sourcing

The study used High-Amylose Maize Starch (brand name Hi-Maize® 260).

  • Category 1 (Direct Matches) contains this exact corn-based ingredient.
  • Category 2 & 3 (Functional Alternatives) contain Potato or Green Banana starch. These are also RS2 and work via the same biological mechanism (fermentation in the colon), but they are not the exact species used in the specific liver fat trial.

Category 1: The “Direct Matches” (High-Amylose Maize)

These products contain the specific corn-derived starch used in the study.

1. Jo’s Resistant Starch (Top Consumer Choice)
This is currently the most accessible consumer brand selling pure high-amylose corn starch specifically for this health protocol. The founder explicitly markets it as the Hi-Maize equivalent.

  • Price: ~$45.00 (1 lb tub) / ~$89.00 (3 lb tub)
  • Where to Buy: GetJo.co or Amazon

2. Honeyville Hi-Maize® Resistant Starch (Bulk Option)
Honeyville is an industrial supplier that sells directly to the public. If you are committed to the full 40g/day protocol, this is the most cost-effective option by far.

  • Price: ~$244.00 for a 50 lb bag (Bulk)
  • Note: They occasionally sell 5lb bags, but stock fluctuates.
  • Where to Buy: Honeyville Online Store

3. King Arthur Flour “Hi-Maize Fiber” (Legacy)
King Arthur previously carried this. While discontinued in retail stores, you can sometimes find “New Old Stock” or repackaged versions on eBay.

Category 2: Potato Starch (The “Standard” Alternative)

Unmodified Potato Starch is the most common form of RS2. It is cheap and effective but must be consumed raw (unheated) to remain resistant.

4. Bob’s Red Mill Unmodified Potato Starch
The gold standard for accessible resistant starch. Available in almost every major grocery store.

5. Anthony’s Organic Potato Starch
A popular bulk option on Amazon. Certified gluten-free and verified unmodified.

6. Frontier Co-op Potato Starch (Bulk)
Ideal for those who want to buy smaller bulk amounts than the 50lb industrial bags.

Category 3: Green Banana Flour (RS2 Alternative)

Green bananas are roughly 50% resistant starch by weight. They offer a different nutrient profile (high potassium) but the same gut-fermentation benefits.

7. Jonny’s Good Nature Green Banana Flour
Marketed specifically for its high RS content (tested at ~60% RS2).

8. Zuvii Green Banana Flour
A common brand found in Whole Foods and health stores.

  • Price: ~$11.99 (1 lb)
  • Where to Buy: Amazon

Category 4: Formulated Blends (Easier to Consume)

These are mixed with other fibers or flavorings to make the 40g dose more palatable, though they are more expensive per gram of starch.

9. Supergut The Gut Healthy Prebiotic Mix
A scientifically formulated blend containing resistant starch (corn) and green banana powder. It was designed specifically to lower blood sugar (HbA1c).

  • Price: ~$49.00 (Box of 28 packets) or ~$30 (Canister)
  • Where to Buy: Supergut.com or Target

10. UCAN SuperStarch Energy Powder
While marketed for athletic endurance, UCAN uses a hydrothermally modified corn starch that behaves similarly to resistant starch (slow release). It is expensive but high quality.

  • Price: ~$69.95 (Tub)
  • Where to Buy: UCAN.co

Related reading:

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