Обхитри инсулин и СОЖГИ висцеральный ЖИР за 7 шагов

Learn 7 science-backed steps to reduce dangerous visceral fat, lower heart attack risk, and improve longevity by managing insulin and lifestyle.

Key Takeaways

Visceral fat is a silent health threat even for thin individuals.
Insulin regulation is crucial to controlling visceral fat.
Common dieting and exercise approaches may not reduce visceral fat effectively.
Simple home measurements can indicate visceral fat risk but require medical follow-up.
Targeted lifestyle and dietary changes can significantly reduce visceral fat and improve health outcomes.

What the video covers

Visceral fat is hidden fat around organs, not visible externally, and is highly dangerous due to chronic inflammation it causes.
People with normal weight but high visceral fat have twice the risk of cardiovascular events compared to overweight people without it.
Common weight loss methods like hunger and cardio often worsen visceral fat rather than reduce it.
Three indirect markers to assess visceral fat risk at home include waist-to-height ratio, triglyceride levels, and blood pressure.
Insulin is the key hormone regulating visceral fat accumulation and its resistance prevents fat burning.
Visceral fat cells produce inflammatory molecules that contribute to atherosclerosis, diabetes, neurodegeneration, and cancer.
Standard weight loss advice often fails to target visceral fat due to physiological reasons.
The video provides seven scientifically proven methods including nutrition tailored to body type, specific food lists, post-meal protocols, evening rituals, and a fat-burning drink recipe.
The content is created using neural network technology by Dr. Vladimir Pavlov, a medical scientist with 30+ years of experience.
The video emphasizes the importance of medical consultation for diagnosis and personalized treatment beyond self-assessment.

Chapters

What is visceral fat and why is it dangerous?

Visceral fat is fat stored around internal organs, not visible externally. It releases inflammatory molecules that damage blood vessels, liver, brain, and increase risks of heart attack, stroke, and dementia.

How can I check if I have high visceral fat at home?

You can use three indirect markers: waist-to-height ratio above 0.5, triglycerides above 1.7 mmol/L combined with waist circumference over 94 cm (men) or 80 cm (women), and blood pressure above 130/85 mmHg. These indicate risk but require medical confirmation.

Why don't common weight loss methods reduce visceral fat effectively?

Methods like frequent small meals, low-fat diets, and long cardio sessions mainly reduce subcutaneous fat and muscle mass but do not target visceral fat due to insulin's role and metabolic activity of visceral fat cells.

Full Transcript — Download SRT & Markdown

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You can be thin and still be on the verge of a heart attack. There are three signs that say what's inside you can work quietly right now like a time bomb. If you have at least two out of three, you should watch this video to the end. [music] Because visceral fat is not belly fat, it's inside, around your organs, and it is not visible either in the mirror or on scales. Every minute, it throws out blood inflammatory molecules that burn the walls of blood vessels from the inside, turn the liver into a fatty swamp, destroy brain neurons, and program your body for heart attack, stroke, and dementia. People with high visceral fat, people of normal weight, die from cardiovascular accidents two times more often than overweight people without it. [music] And here's the worst part. Hunger and cardio that you try to fight with only make it stronger. But since you watch this video, you will soon find out how to check and secure yourself. [music] Today I will give you seven specific scientifically proven ways to get rid of visceral fat, reduce the risk of heart attack and stroke, and literally prolong life for yourself.

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Nutrition calculation for your body type, [music] list of specific products with grams, five-minute protocol after food, [music] evening rituals that trigger fat burning in your sleep, and a recipe for a drink that works better than pharmaceutical additives. Let me tell you something important right away.

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As you may have noticed, this video was created using neural network [music] technologies. I am not a media person.

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Professional photography is expensive, and it takes a lot of time, and it's hard to help people.

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I want to. That's why I chose this format. My name is Vladimir Pavlov. I [music] am a Doctor of Medical Sciences with general experience practicing for over 30 years. All information which I give is based on many years of personal experience and proven research,

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the release of which I constantly follow to give you only relevant and effective knowledge in the field of medicine. Today I will talk to you directly because what we are going to talk about is not about your figure or size

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clothes. This is about how old you will survive and in what condition you will spend these years. I know what you mean. You're thinking now. [music] Again about fat, again about losing weight, again the same thing.

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I understand you. You've seen dozens of these videos, heard the advice, [music] and most of them told you something like the same thing: "Eat less, move more, remove the sweets." If this worked, you wouldn't be watching this video

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right now, so no, it's not another video about weight loss. This video is about the mechanism that is intentionally removed from you, hidden, and which I will tell you about today completely. First, let's start with the most painful. Have you ever

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We took the test specifically for visceral fat? Didn't weigh ourselves, didn't look at belly in the mirror, namely checked the amount of fat inside the abdominal cavity, around the organs. I bet that most of you will never do this.

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did. And here lies the first and [music] most dangerous trap, because that visceral fat is not what you see from the outside. This is the fat that wraps around your liver, pancreas gland, kidneys, and intestines from the inside. AND

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a person on the outside may look completely normal, thin, healthy, and be completely unaware of the fact that happens inside. Researchers from University of Tokyo in 2021 studied 2,300 people with normal body mass index [music]. Not people with

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obesity, not overweight people, and people with absolutely standard indicators on the scales. And 41% of them had a critically high level of visceral fat detected. 41% are outwardly healthy people carrying a mine inside themselves slow-acting. This phenomenon received the name tofi, that is, thin

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outside and fat inside. And this is not a rare anomaly, and [music] is a mass phenomenon, which no one tells you about.

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Take a second and think about [music] this. If you are oriented only on scales and mirrors, you literally fly blind. According to the American Heart Association, people with high visceral fat at normal weight [music] have a risk of cardiovascular accidents increased by 2,000 times

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higher than [music] people with obesity body mass index, but with low visceral fat. A thin man with visceral fat is more at risk than a complete person without it. This is not a paradox, it's physiology. And through

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in a few minutes you will understand why. But before we go any further, I want to give you the first practical tool right now, because the first thing you need to do is to understand whether you have visceral fat without spending money

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on expensive examination. There exist three indirect markers you can check today. The first marker is waist circumference ratio [music] to height. Measure your waist in centimeters at navel level and divide by your height in [music] centimeters. If the result is above 0.5, it is an alarm signal. If higher

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0.6, it is a critical level, high-risk visceral fat metabolic disorders. This indicator, or more precisely, body mass index in predicting metabolic risk, according to a meta-analysis in the journal Obesity Reviews 2012. The second marker is triglycerides from a standard

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biochemical blood test, which most of you have. Level of triglycerides above 1.7 mmol per liter in combination with a waist circumference above 94 cm for men and 80 cm for women is an independent predictor of high visceral fat, confirmed in

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Canadian Medical Study Association Journal. The third marker is blood pressure. Chronic pressure above 130 to 85 in combination with the two previous markers paints the picture. If you have all three matching, you already know what to do next. AND

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this video is just for you. [music] Today. Important clarification. All three markers are of an indicative nature and provide only an indirect assessment of the situation. They do not replace a full examination and are not a diagnosis. If at least one

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of these indicators you have outside norms, this is a reason to contact your doctor and undergo a more detailed examination and diagnostics. I give you a tool for primary self-esteem, but final conclusions about your health can be made

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only by a specialist who knows your complete medical history. Now to the mechanism. Why is visceral fat so dangerous and why does it stubbornly refuse to leave? The answer is in one word, and that is—you will hear this word many times today.

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[music] Insulin. It is insulin that is the main regulator of accumulation of visceral fat. And it is he who does not allow the body [music] to burn it. But here's what's important to understand straight away now, so that you don't make a mistaken

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conclusion. Insulin [music] is not the enemy. It is a vital hormone, without which you will die within several days. The problem is completely a friend, and more on that in a minute, because first you need to understand something important

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about visceral fat itself. Visceral fat cells are metabolically active. They don't just lie around your organs, they work against you 24 hours a day.

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Every minute they produce and release inflammatory substances into the blood: molecules, interleukins, tumor necrosis factor alpha, and free fatty acids. These substances support chronic systemic [music] inflammation, which is the foundation for atherosclerosis, diabetes, neurodegeneration, and [music] oncology.

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According to Lancet's journal, chronic visceral inflammation fat is one of the top three factors for premature death in developed countries. And here I must say to you that the health industry very much wants you to know. Majority standard recommendations for reduction

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weights are physiologically incapable of reducing namely visceral fat. Fractional nutrition six times a day, low-fat foods, long cardio in the morning. All this can remove subcutaneous fat, water, muscle mass, but visceral fat remains untouched or even is growing. Why? Because all these

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the recommendations do not tak

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Every minute they produce and release inflammatory substances into the blood molecules. Interlekinshe, tumor necrosis factor alpha and free fatty acids. These substances support chronic systemic [music] inflammation, which is the foundation for atherosclerosis, diabetes, neurodegeneration and [music] oncology.

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According to Lance's journal, chronic visceral inflammation fat, is one of the top three factors premature death in developed countries countries. And here I must say you that the health industry is very wants you to know. Majority standard recommendations for reduction

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weights physiologically incapable of reducing namely visceral fat. Fractional nutrition six times a day, low-fat foods, Long cardio in the morning. All this can remove subcutaneous fat, water, muscle mass, but visceral fat this remains untouched or even is growing. Why? Because all these

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the recommendations do not take into account one a specific hormonal mechanism, that the very one I talked about at the beginning and which will be fully revealed to you at the end of this video. Now let's go Let's take apart the insulin trap [music]

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from the inside, because without understanding this mechanism, everything else is meaningless. And when you understand exactly how insulin blocks the burning of visceral fat, You will see for the first time why low-fat yogurt you eat for health reasons,

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[music] can be one of your main enemies waist. It sounds incredible, but [music] I'll show you in a minute specific numbers. So, insulin. Let's Let's break this mechanism down so that you never looked at their own again plate the same way as before. Every time,

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when you eat something that contains carbohydrates or protein, [music] blood glucose levels rise. The pancreas detects this and releases insulin into the blood. Insulin [music] acts as a key. He opens the cells and allows glucose go inside where it turns into

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energy. All this is normal, correct and music is necessary for life. But here it is what happens next and here's what you need to know nobody told. [music] While insulin in the blood is elevated, in your one specific one is blocked in the body

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reaction. It's called lipopolis, that is fat breakdown. Insulin literally locks fat cells and sends a clear signal to the body: fat do not touch. We work on glucose. This is not metaphor, this is biochemistry. Insulin inhibits an enzyme called

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hormone-sensitive lipase. [music] The only enzyme that is capable of extract fatty acids and fat cells for subsequent incineration. Bye There is insulin in the blood, this enzyme blocked completely. Not partially, but fully. [music] Now imagine a person who

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eats six times a day, following the standard recommendations of nutritionists. Breakfast at 8:00 morning, [music] snack at 10:00, lunch at 12, snack at 3, dinner at 6:00, light snack at 9:00 [music] pm. Every Eating is a new release of insulin.

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Every insulin release is a new blocking lipolysis. Total, on fat burning for 13 hours a day It is physically impossible in this organism.

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The person eats little, eats That's right, he eats often, as he pleases they advised, and at the same time visceral fat doesn't go anywhere because the windows, when insulin is low enough to trigger lipolysis, simply does not exist. According to data

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research published in the journal Selmetabolism, in 2019, people fractional nutrition six times a day level fasting insulin levels were on average 22% higher higher than that of people with the same covariance, but two or three meals a day. 22% difference in

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basal insulin only due to food purity, [music] without changing the composition of the diet. This means that the diet is not important less than what you actually eat. But This is where I have to warn you, because most people, having learned about

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insulin, make the following mistake. They they think: “If insulin is to blame, then we need to remove everything that increases it, [music] that is, carbohydrates." And they begin sit on low-carb diets, focusing on glycemic [music] product index. Glycemic index

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shows how fast the product is increases blood glucose levels. Logics understandable. Low glycemic index means less glucose. [music] Less glucose means less insulin. All right? No. And here's [music] why.

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There is another indicator that food producers prefer to remain silent. [music] It's called the insulin index. And he It does not measure how much a product improves glucose, and [music] how much is it It is insulin that increases it. And these two

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indicators for a number of products differ so dramatically that it changes All. Let's take a specific example.

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Low-fat yogurt. Glycemic the index is low, about 5. It would seem that an ideal dietary product, but insulin index of low-fat yogurt ranges from 80 to 115 out of 100. This comparable to white bread. White milk has a glycemic index of about

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thirty, but the insulin index is about 90. Cottage cheese, which millions of people eat at night for protein and supposedly for weight loss, causes an insulin response, comparable to beef, at significantly [music] less caloric content. Why is this happening?

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Because insulin is increased not only carbohydrates. It is increased by specific amino acids from milk protein, in first of all, leucine [music] and isoleucine. Dairy products contain insulinotropic peptides, [music] which directly stimulate beta cells pancreas regardless of blood glucose levels. It was

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shown in an American study Journal of Clinical Nutrition back in 2005 year. But in the mass recommendations for This data never reached the food supply.

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Now count it yourself. Human wakes up, has cottage cheese for breakfast low-fat yogurt, considering that does everything right. Insulin soars.

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After 2 hours, have a snack, yogurt again or a glass of milk. Insulin is up again. Dinner with kefir. Insulin does not have time to fall to level at which lipolysis is possible.

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Visceral fat is inaccessible to fat burning all day long. And this is a man, who believes that he eats right and great. But dairy products are just one of the products of traitors.

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There are a few more [music] that you you definitely don't expect to see on this list, and I'll tell you about them literally in a few minutes, because first There is one more important question that needs to be addressed

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insulin trap, namely about the fact that what [music] happens to the visceral fat when you are fasting or abruptly cut calories. [music] When the body receives fewer calories than he needs it, he perceives it as threat to survival. cortisol levels,

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stress hormone increases. And here it is physiology begins, which [music] explains why diets don't work against fisteral fat. Cortisol directly stimulates the release of insulin and simultaneously increases sensitivity visceral fat cells to signals accumulation. Simply put, hunger increases

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cortisol, cortisol increases insulin, insulin blocks lipolysis and at the same time gives a signal to visceral fat accumulate even more actively. [music] It's a physiological trap behind the click, and get out of it through calorie restriction physically impossible. Study,

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published in the journal AB in 2016, showed [music] in people low-calorie diet with a deficit of 800 kcal per day visceral level fat after 12 [music] weeks decreased in on average by 4%, while subcutaneous fat decreased by 17%. Visceral fat

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resisted almost four times stronger, because it is cortisol The stress of starvation protected him. Before before we go further, I have to do an important caveat. Everything I tell about the diet - these are general physiological [music] patterns,

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confirmed in studies on large groups of people. But everyone Every organism is individual. [music] People with diabetes, cholelithiasis disorders eating behavior, diseases gastrointestinal tract and nearby other conditions. Any changes in the regime power supply must be coordinated with

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by the attending physician prior to their implementation. That which works for most, maybe is contraindicated for you. And that's all specialist [music] someone who knows your medical history, maybe this evaluate. Does all this mean that you doomed? No. This means that you need

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another instrument. Neither hunger nor honor calories, and insulin management through time and order of meals. And the first one I will give you a specific way to do this right now. It lowers the basal insulin by 23% [music] no change

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what exactly you eat, just for count when you eat. But first, than I will explain how exactly it works, You need to know something about the time of day and about why the same breakfast in 7am and 10am are two

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completely different metabolic events, because without this knowledge you you will apply the protocol incorrectly and you won't get any results. So, it's time.

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Most people think about nutrition in categories of what to eat and how much to eat.

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But there is a third category that influences the insulin [music] response is stronger the first two. This is when to eat. And here it is this is where physiology begins, which will change your mind about breakfast. Your body lives by

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internal clock. This system controls not only sleep and wakefulness, but also metabolism including tissue sensitivity to insulin.

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Insulin sensitivity is not constant. She changes in throughout the day according to a predictable curve. AND If you drive against this curve, you get twice as much insulin response to the same food. Here are the specific ones [music] data. Study,

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published in the journal Diabet Care in [music] 2015, gave one and the same the same people have the same meal at 9:00 in the morning and at 9:00 in the evening. Insulin response in the evening was 56% higher than

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in the morning. Same food, same people, same portion. But in the evening the pancreas operated in emergency overload mode, because in the evening the sensitivity tissue response to insulin falls, and so push glucose into the cell, into the body

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significantly more insulin is required. A More insulin in the evening means more deep blocking of lipolysis precisely in those night hours, [music] when the body should be burning visceral fat. But here's what's interesting, and this is where most people do it

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critical [music] error. Insulin sensitivity is determined not only the time of day, but also [music] chronotype, that is, your biological type of activity. The Kosovo farmers have shifted insulin peaks sensitivity. And this means that The universal advice is to have breakfast at 7:00 a.m.

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morning is physiologically harmful for an owl, because at 7:00 in the morning the owl insulin sensitivity [music] has not yet reached its daily peak, and breakfast at this time will give you much more higher insulin response than that

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breakfast is at 10:00 am. Now about cortisol, because without it the picture is not full. Cortisol is more than just a hormone stress, it is a hormone of awakening and mobilization. And normally it reaches its daily maximum during

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the first 30 minutes after waking up. This the peak performs a vital function, [music] raises glucose levels in blood from internal reserves, prepares brain and muscles to activity [music] and simultaneously increases for a short time tissue sensitivity to insulin. Here

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Why the first 30-40 minutes after awakening is metabolically special time. Cortisol is already working, glucose has already been mobilized from reserves. And if you are in At this moment you eat [music] carbohydrates breakfast, you add glucose on top

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glucose already raised by cortisol. The pancreas reacts to a double blow double insulin release. Exactly so traditional porridge with fruits or toast with jam in the first half hour after awakenings are one of the worst metabolic scenarios for humans with

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visceral fat. But the cortisol window can be used to your advantage. [music] If within the first 30-40 you don't eat for minutes after waking up do you eat it completely or exclusively?

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protein-fat breakfast without carbohydrates, cortisol raises glucose from the internal reserves and at the same time begins mobilization [music] fatty acids from visceral depots. This a short but real fat burning window, which most people kill first or a sip of sweet tea [music] or

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coffee with milk. And here I give you the second practical tool of this video. This is the power window protocol, adapted to the chronotype. If you you are an early bird and wake up at 6-7 am, Your power window looks like this. First

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eat no earlier than 40 minutes later after waking up. Last meal no later than 15:00. Total 8 hours window meals from 7 to 15 or from 8 to 16. For outside this window there is only water and tea

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coffee without milk and sugar. If you are a night owl and wake up at 8:10 am, your window shifts. First Meal [music] no earlier than 40 minutes after awakening. Last appointment no later than 1800sov.

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The food window is from 10:00 to 18:00. Why exactly at 8:00? Because the research is in New England Journal of Medicine 2019 years have shown a narrowing of the power window to 8 hours without changing the color and composition

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diet reduces basal insulin by fasting by 23% in 8 weeks. 23% reduction insulin only due to meal time. Without diets, without calorie counting and without giving up from your favorite products. Here I am obliged make an important caveat because

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diet is not a one-size-fits-all a solution for everyone. Eight-hour window nutrition is contraindicated or requires special adjustment for diabetes diabetes type 1 and 2, with gallstone disease, [music] eating disorders, pregnancy and breastfeeding, as well as in a number of other conditions. [music] If

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do you have any of the listed diseases or you are taking medications, affecting glucose levels, [music] coordinate changes in diet with your doctor before you will start using them. This informality [music] This is a matter of your safety. But here it is

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what is important to understand right now [music]. The power window is just the first part instrument, because inside it the windows are of great importance in what in the order you eat the food on your plate.

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[music] And here's where things start, what will surprise you. In 2017 researchers from Cornell University conducted [music] experiment.

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They gave to the same people the same meal, [music] but changed the order of products. In the first option first carbohydrates, then protein and vegetables. [music] In the second version first non-starchy vegetables, then protein and fat, and only at the last

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carbohydrates in turn. Difference in post-diabetic insulin The response rate was 37%. Same plate, same food, [music] the same grams, but the insulin response to a third lower only due to order.

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The mechanism is as follows. Fiber from non-starchy vegetables eaten first, forms a viscous gel in the stomach, which physically slows down the absorption of glucose from subsequent carbohydrates.

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Protein and fat eaten before carbohydrates, stimulate the release of the hormone GLP-1, which slows down gastric emptying and reduces postprandial insulin levels peak. This is not a theory, this is measured physiology. In practice it looks like this So. You sit down to dinner. At first

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eat a serving of fresh or stewed non-starchy vegetables: [music] cucumbers, tomatoes broccoli spinach zucchini.

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Minimum 150 g. Then protein and fat, meat, fish, eggs, nuts, avocado. And only in At the very end, if you want carbohydrates: potatoes, rice, bread, cereals. At the same time the serving of carbohydrates at the end gives a third

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less insulin shock than the same portion at the beginning of the meal. Every meal every day without exception. Remember this order: vegetables, protein and fat, carbohydrates. This is not a diet or a restriction.

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It's just a sequence, which changes the biochemistry of each of your meal. And this is the second instrument, which you can apply already on next lunch. Well that's what I have to do tell you right now before we

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let's move on. Power window and order [music] food works powerfully, but they work many times more effectively when combined with the third [music] instrument, o which I will tell you about very soon. This the tool takes exactly 5 minutes and

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apply immediately after meals. According to data research, it reduces postprandial insulin peak by 28%.

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But before I reveal it, we need to talk about breakfast because that's what what most of you eat in the morning, [music] literally programs everything that follows day, either for fat burning, or for accumulation of visceral fat. And the choice

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here it is determined not by calories, but by one specific ratio of nutrients in first meal. So, breakfast. I I want you to remember right now, What did you eat this morning? Porridge, toast, muesli with milk, fruit with yogurt?

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If yes, then within the next In a few minutes you will understand why It was this choice that could sabotage yours fat burning [music] for the whole the following day. And this is not it's an exaggeration, it's physiology

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specific numbers. When you you wake up, your body is already a few the clock is in a state of relative low insulin. At night, while you were sleeping and didn't eat, insulin gradually decreased, and to in the morning conditions were created under which

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visceral fat lipolysis is physically possible. This is a valuable metabolic a window that lasts until approximately the first meal. And this is what happens when the first meal becomes carbohydrate breakfast. Glucose from porridge or Toast is absorbed quickly, insulin

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takes off, and the knife of kindling slams shut. But that's not the worst part. Carbohydrate Breakfast starts the carbohydrate swings.

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Rapid rise in glucose, sharp release insulin, rapid drop in glucose below the initial level and after one and a half to two hours a powerful hunger signal. You again eat, another insulin shock, again blocking lipolysis. And this cycle

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repeats throughout the day. By evening total time when insulin was low enough to burn visceral fat tends to zero.

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Now compare with another scenario. The first meal consists exclusively made from protein and fat without carbohydrates. What what happens in this case? Glucose in blood practically does not change. Insulin increases slightly because protein causes moderate insulin resistance answer, and fat practically does not cause it

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at all. Morning metabolic window fat burning is prolonged. Moreover, protein and fat provide long-lasting saturation through mechanism [music] stimulation of cholecystokinin and GLP-1. AND next meal naturally thus postponed for 3-4 hours without any effort of will. Study, published in the International Journal

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of Obsity in 2008, compared the two groups of people with the same background breakfast. [music] First group I had a carbohydrate breakfast, the second one had protein and fat. After 8 weeks, the second group the level of visceral fat decreased by

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8.3% more than [music] of the first one. at absolutely the same amount of calories the only difference was in the composition of the first reception [music] of food. And here I give Here is the third practical tool for you. This

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protein-fat breakfast with specific proportions, [music] which switches metabolism into mode fat burning for the next 6 hours.

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The basis of breakfast is as follows principle: not less than 30 g of protein and not less 15 g fat.

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[music] In this case, carbohydrates are either completely are absent or presented exclusively non-starchy vegetables.

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[music] Here are three specific options. Option first: three eggs, cooked in any way method without adding milk, [music] plus half an avocado, plus spinach or rukova. Total 32 g protein, 21 g fat, 4 g carbohydrates from fiber.

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The insulin index of this breakfast is 3 s the price is several times lower than the standard one oatmeal with milk and banana comparable cavalry strength. Option second. 150 g of live fish, for example, mackerel or salmon, plus two boiled

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eggs, plus cucumber and tomato. 38 g protein, 18g fat, 3g [music] carbohydrates. Added bonus: omega-3 fatty acids acids and fatty fish increase cell sensitivity [music] to insulin. I will tell you about the mechanism of this More details a little later. Option three

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[music] for those who are not used to eating densely in the morning. A handful of walnuts 30 g plus two boiled eggs plus black coffee without milk and sugar. Compact, fast and in this case, the insulin response is minimal.

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Please note one detail. In All three options are dairy-free products. This is not a coincidence. Remember, we talked about the insulin index of milk and yogurt. Cottage cheese for breakfast, which many consider it ideal [music] protein in the morning, gives an insulin response,

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comparable to a carbohydrate breakfast, for insulinotropic amino acid count milk protein. That's why in the morning milk products are excluded completely. Before Before we go any further, there is an important caveat.

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All three breakfast options are shared recommendations based on physiological data. But everyone has a person has his own medical history, his own food intolerances and their own features of digestion. If you have allergy to eggs or fish, disease

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gallbladder, gout [music] or elevated uric acid levels, problems with fat absorption, composition breakfast must be agreed with your by the attending physician [music] or nutritionist.

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These options are suitable for most people. healthy people, but are not a universal solution for everyone without exceptions. Now I have to reveal it to you something that most people are completely ignored when thinking about physical activity and visceral

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fat. We've all heard that more is needed. move. We all know that physical activity [music] is useful. But here's the thing I have to tell you straight, not all types physical activity has the same effect on visceral fat. Moreover,

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[music] one specific type of load, which millions of people use exactly to combat belly fat, maybe actively help this fat. And this It sounds like a paradox, but there is a reason behind it [music] specific physiology. Speech We're talking about long-term cardio. Jogging on

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40-60 minutes, long sessions on elliptical, hour-long bike rides on average tempo. That's exactly what most people do They do it when they want to get rid of their belly fat. And here it is What's the problem? Long aerobic

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loads lasting more than 45 minutes at a moderate pace is inevitable increases cortisol levels. The longer the load, the higher the cortisol response. A cortisol, as we have already discussed, is direct accumulation stimulator vesicular fat through insulin mechanism. Meta-analysis of 2 studies,

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[music] published in the journal ABCity Reviews in 2012, showed that people, performing only long aerobic exercise workouts [music] without strength loads, visceral fat level decreased by an average of 3.1% in 12 weeks. Whereas the group with strength training resulted in a reduction of

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9.8% for the same period. The difference is more than three times with less total time training. But I understand that most of you don't have time for regular strength training. And that's exactly it that's why I told you about the five minute

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protocol that works better than an hour on a treadmill, as applied to post-dose insulin. Right now I will reveal it fully. Right after main meal during the first 5-10 minutes do the following sequence: 20 squats in at a slow pace, 3 seconds down and 3

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seconds up. Then 10 push-ups from floor or from the table if push-ups are from genders are not yet available. Then 30 seconds static plank on forearms. All, 5 minutes. No equipment, no hall. Why does this work? Because The muscles of the legs and body are the largest

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glucose consumers in the body. [music] When you load them up at once After eating, they begin to absorb glucose from the blood directly [music] through insulin-independent transporter mechanism GL-4. This means that part postprandial glucose is utilized muscles without the participation of insulin at all. By

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according to a study in the Journal of Applied Physiology, this five-minute load after eating reduces postprandial insulin peak by 28%. And here [music] One more important caveat. Five minutes the protocol is safe for most people, but not for everyone. In case of illness

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joints, knees and hips joints, with severe osteoporosis after spinal surgery or joints [music] with uncontrolled high blood pressure squats, push-ups and [music] plank may be contraindicated or require replacements with more gentle exercises. If do you have similar conditions,

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consult a specialist and select an alternative load, which will be safe for you. The main principle remains the same. Any movement of large muscle groups in the first 10 minutes after eating reduces post-prandial insulin peak. Total at you already have three specific tools: window

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nutrition according to chronotype, food order on a plate and [music] five minutes Post-meal protocol. But I promised you seven. And the fourth tool is related to what happens to visceral fat at night while you sleep. Or rather, with the fact that

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should happen, but [music] most people don't have it because that they do one specific thing error that blocks the night fat burning [music] completely. And this one the error is not related to food or training. She is associated with light.

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So, light. I understand how it sounds suddenly. We talked about insulin, about I'm driving, about training and suddenly light. But In a few minutes you will understand why this factor can cross out everything the rest of the efforts if it is ignored.

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And why exactly what you do for 2 hours before bedtime, determines whether your does the body burn visceral fat at night?

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or not. Let's start with physiology. Night Fat burning is not a metaphor and it is not marketing term. [music] This is the actual biochemical process that occurs in the body during deep sleep phases. And its main thing is [music]

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The participant is growth hormone. Not anabolic steroid, not prohibited the drug, but your own hormone, which is produced by the pituitary gland naturally. It is being produced unevenly throughout the day, and impulses. The most powerful of these impulses occur in the first one and a half days

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hours after falling asleep during the first deep sleep phases. Growth hormone is the most powerful lipolytic [music] agent. It directly activates the same one an enzyme that insulin blocks during the day, and triggers the breakdown of fat cells,

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primarily visceral. According to data research in the Journal of Clinical Endocrinology and Metabolism, [music] in people with a normal nighttime peak growth hormone nocturnal lipolysis rate visceral fat was 2.4 times [music] higher than that of people with depression

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peak. 2.4 times. [music] This means that the quality of your sleep literally determines the speed of deliverance from visceral fat. But here's the thing problem. The nighttime peak of growth hormone is easy [music] suppress. And most of you

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they do this every evening, even without suspecting this. Three main ones growth hormone nocturnal peak blocker, this [music] is a late dinner with carbohydrates, alcohol, even in small quantities, and blue light from screens in the evening hours.

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About late dinner. Carbohydrates in the evening raise insulin, and elevated insulin directly suppresses the release of growth hormone through the somatostatin mechanism.

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If you ate carbohydrates an hour or two before sleep, the nighttime peak of growth hormone will either significantly weakened or shifted later time when his efficiency decreases. That's why the last meal should not be later than 3 hours before bedtime and

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carb free. About alcohol. Even one A glass of wine with dinner reduces nighttime anxiety growth hormone release [music] by 75%.

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This is the study published in the magazine [music] Alcoholism Clinical and Experimental Research. 75% suppression of night fat burning in one glass. At the same time, the person thinks that just relaxing before bed. I I understand that this is unpleasant information,

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but my job is to tell you the truth, and not what you want to hear. About blue light. The retina of the eye contains special light-sensitive cells, which react specifically to short-wavelength blue light, which radiate from smartphone screens, [music]

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tablets and televisions. These cells transmit a signal to the main biological the body's clock, located in hypothalamus. Blue light in the evening tells this clock that it is daytime and They delay the production of melatonin. A Melatonin is not just a sleeping pill

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hormone, it is one of the regulators night peak. growth hormone. Without sufficient level of melatonin peak growth hormone weakens and shifts.

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Harvard Medical School study Schools showed: 2 hours of exposure suppresses blue light from the screen in the evening melatonin production for 3 hours [music] and shifts the biological clock by one and a half hours an hour ago. Now imagine a typical

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most people's evening. Late dinner with carbohydrates at 9:00 pm, then 2 hours TV or phone [music] in bed, then a glass of wine for relaxation. By the time you fall asleep.

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Insulin is elevated from dinner, melatonin suppressed by blue light. Alcohol blocks the release of growth hormone. Night Fat burning is virtually zero. AND it happens every night, [music] 365 days a year. Think about how many nights You're already losing this fat window in a row.

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burning. And now I give you the fourth practical tool. [music] This is evening protocol of three specific actions that protect the night peak growth hormone and triggers night lipolysis visceral fat. Act One. For 90 minutes before bedtime take a cool shower with

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water temperature of about 20°, lasting 5-7 [music] minutes. Why does this work? Because falling asleep occurs when the body's core temperature decreases approximately by 0.3°.

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A cool shower speeds up this process, reducing the time it takes to fall asleep by an average of 22 minutes. According to the study University of Texas 2019. Fast falling asleep means earlier and more powerful first peak of growth hormone.

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Act two. Reduce the temperature in bedroom up to 18-19°. It's not just comfort. [music] At at this temperature the brown one is activated fat tissue that burns energy to maintain [music] temperature bodies. According to the study National Institutes of Health of the United States,

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sleep at 18° for 4 weeks increased the volume of metabolically active brown adipose tissue by 42% [music] and increased nighttime energy expenditure by 9% compared to sleeping at 24°.

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At the same time, the bedroom temperature is low improves the quality of deep sleep, protecting nighttime peak of growth hormone [music].

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Act three. 60 minutes before bedtime completely remove all screens, no reduce brightness, do not turn on night light mode, namely, remove. Night mode on smartphone reduces blue light intensity light by about 30%.

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But this is not enough for a full-fledged protection of the melatonin peak. Replace screen for any other activity without screen. Paper book in warm weather lighting, calm conversation, light stretching. [music] Three Acts.

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Cool shower 90 minutes before bed. Bedroom temperature 18-19°. No screens an hour before bed. This is yours Evening Night Protection Protocol fat burning. And here I have to do an important caveat. A cool shower is not universal recommendation for everyone.

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[music] In case of hypertension with unstable pressure, with ischemic heart disease, with disorders heart rhythm, with Reynaud's syndrome and a number of other vascular diseases, sudden exposure to cold water can be dangerous. If you have any of the listed conditions,

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consult a cardiologist or therapist, [music] before apply this protocol element. Lowering the temperature in the bedroom and refusing from screens are safe for everyone without exceptions and already in themselves give significant effect on sleep quality and night fat burning. But here's what I have to do

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add right now because it is critically important. All four tools that I have given you so far pores, work to reduce insulin [music] and protection of lipolysis through the regime and lifestyle. But there is another one level of impact on insulin

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sensitivity, and it is associated with specific substances that you You can add it to your diet already Today. One of them is sold in any pharmacy, costs pennies and in clinical studies have shown its effectiveness, comparable to pharmaceutical

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first-line drug for disorders carbohydrate metabolism. Industry sports nutrition at the same time [music] makes billions on useless things additives and carefully avoids talking about this substance. Why and what is this?

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substance, you will find out very soon. But First we need to talk about that happens to your brain when visceral fat takes control.

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Because without understanding this mechanism you will break down again and again and return to old habits, even knowing everything that I told you.

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Today. So, the brain. And here it begins what is it about in the context of visceral fat almost no one speaks because Most people think that the problem is visceral fat is a body problem, abdomen, waist, organs. But visceral

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Fat is also a brain problem. AND That's why most people don't can get out of this trap, even when they know what needs to be done. Let's start with specific mechanism. Adipose tissue, especially visceral, produces hormone leptin. Leptin is a hormone

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saturation. It signals the brain that that there are sufficient energy reserves and You can [music] reduce your appetite. Logics simple: the more fat, the more leptin, the less appetite. But people with high visceral fat this system broken because chronic

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inflammation that produces visceral fat, simultaneously blocks leptin receptors in the hypothalamus. Brain stops hearing the saturation signal.

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There is a lot of leptin in the blood, but the brain does not perceives, and this creates a closed a circle from which it is impossible to escape diet and willpower. This is how this circle is looks like in reality. Visceral fat

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produces inflammation. Inflammation blocks leptin receptors in the brain. The brain does not receive a signal of satiety and requires more food. A person does not overeat because he is weak-willed, and therefore, that his brain is biologically convinced that

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He is starving. More food means more insulin. More insulin means [music] more visceral fat.

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More visceral fat means more inflammation. The circle is complete. AND That's why people with high visceral fat can't be removed for years lose weight despite all efforts.

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[music] It's not a weakness of character, it's physiology. But that's not all, because that visceral fat affects the brain only through leptin, it affects it through energy. The brain consumes a huge amount of amount of energy at rest

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about 9% of total energy consumption organism. In case of intense mental work or stress up to 25% This is a colossal figure for an organ weighing about one and a half kg. And the brain is extremely sensitive to interruptions in

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energy supply. When insulin chronically elevated glucose unstable, [music] the brain gets energy unevenly. In moments of falling glucose after an insulin surge [music] the brain experiences acute energy deficit. And at that moment something very important is happening from a point of view

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from the point of view of neurobiology. [music] Behavior management is transferred from the new cortex, which is responsible for rational decisions and self-control, to the ancients brain structures, the amygdala and basal ganglia. These structures are evolutionarily older, they consume less energy and

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in conditions of shortage, they receive priority. And it is they who control the impulsive behavior, immediate reward and eating habits. Simply put, when glucose drops after a carbohydrate breakfast and insulin surge, the rational part of your brain literally disconnects from control

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eating behavior. Instead of her the ancient structure is turned on one thing is needed: a fast source of energy right now. Hence the irresistible urge to sweet and starchy foods in the second half days. It's not a weakness of character, it's

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neurobiology. Your brain in conditions there is no physical energy deficiency able to maintain nutritional status self-restraint.

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He switches into survival mode and looking for [music] a quick source of glucose. A study published in Nature Neuroscience in 2020 showed that [music] in people with chronically elevated insulin activity of the prefrontal cortex responsible for self-control planning, was reduced by 31% in

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moments of post-probationary glucose decline compared to people with stable glucose levels. 31% reduction in power [music] of that part of the brain that helps you maintain a healthy lifestyle nutrition. And this happens every time after a carbohydrate meal. Here

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Why willpower is not the solution visceral fat problems. Willpower - this is a resource of the new crust, and the new crust in under conditions of insulin swings it works in half [music] power. Fight with visceral fat through willpower is

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it's the same as trying to win marathon with a broken leg. Physiologically impossible over distance.

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So what works? It doesn't work self-control, but a restructuring of the environment. Because if you remove the need for volitional effort, ancient brain structures stop sabotaging your intentions.

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This is the next practical tool this video. And it doesn't require willpower, and five specific actions to change environment. Act One.

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Remove all fast carbohydrates from visible surfaces of the house. Don't throw it away, just put it in a closed cabinet or in the far corner of the refrigerator. Study Cornell Food and Brand Lab showed People eat 47% less than those

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products that are not on their shelves [music] view. Simply due to the fact that to obtain the product you need additional action. Ancient the structure of the brain is oriented towards immediate availability. [music] And if The product is not available immediately, impulse

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often fades away on its own. Action second. Place it in a prominent place refrigerator protein-fat products in ready to eat. Boiled eggs, nuts in small containers, chopped vegetables. When the brain is at the moment energy deficit is looking for a quick solution

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decision, he will take what is available first. Make the right choice yourself an easy choice. Act three.

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Prepare food for the next day In the evening. When the food is ready and is in a container in the refrigerator, barrier to making the right choice is practically equal to zero. Solution is not taken at the time of hunger, when

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the new bark is weakened, and in advance, when She is working at full capacity. Action fourth. Identify [music] three personal triggers of breakdown and neutralize them through environmental change. For most people's triggers are fatigue after work, boredom in the evening and stress. IN

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put the moment of fatigue next to a glass of water and a handful of nuts on the sofa instead of [music] cookies. In a moment of boredom replace the food ritual with any other: [music] tea, a walk, a call to a loved one

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to a person. In times of stress, use [music] physical activity, even minimal, because it reduces cortisol and removes physiological the basis of stress eating. [music] Act Five. Don't keep it at home foods you can't control. This is not a weakness,

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[music] This is neurobiology. If certain the product launches every time uncontrolled [music] overeating, his presence at home is not a question willpower, [music] it's a question incorrectly constructed environment. Eliminate the cause, and don't fight the effect.

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[music] Five Actions for Restructuring Wednesdays work because they clean the very need for an effort of will. You don't [music] fight the brain. You create conditions in which the brain automatically makes the right choice.

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This is a fundamentally different approach, and it is this that gives long-term results [music] where willpower is time after time loses. Well, that's what I have to say to you right now. All tools, the ones I've given you so far are working

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through insulin management and life. But there is another level impact that most people completely ignores. These are specific substances from regular food and pharmacies, which directly increase cell sensitivity to insulin biochemical [music] level. One of them in a meta-analysis 27

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clinical trials [music] showed a decrease in insulin levels fasting by 15% and a reduction in waist circumference by 5.5 [music] cm in 12 weeks. It's for sale in any pharmacy and costs tens of times more cheaper. most sports supplements.

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And it is about him that the sports industry nutrition prefers to remain silent. What is this substance and why is it it works, you'll know right away [music] Now. So, the pharmacy. But before I I'll name the specific substances I need

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I have something fundamental to tell you important. What I will talk about in this parts are not magic pills and not replacement for everything that came before. Supplements and nutraceuticals are a maximum of 5-10% from the overall result. 90-95%

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- this is the regime. Eating window, meal order, breakfast, post-meal strength protocol and quality of sleep. In case you missed it the previous parts and watched them up to this point moment in search of [music] fast solutions in the capsule, I owe you

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disappoint. Berberine without regimen nutrition will give a third of its potential effect. Magnesium is not good without proper sleep.

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will restore insulin sensitivity. [music] No supplement can compensate carbohydrate breakfast. Fractional nutrition six times a day and night in front of the screen phone. Supplements only work as amplifier [music] already running systems. Remember this before look further. And one more thing,

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which I consider it my duty to say you [music] straight. All people are built differently. age, concomitant diseases taken drugs, individual characteristics metabolism. All this creates a huge number of nuances, [music] which cannot be taken into account in the format

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video. What works for one person, may be contraindicated to another. That's why [music] before how to implement any of the described tools, especially nutraceuticals, individual consultation with your by the attending physician is critically important. I give you knowledge and mechanisms, but apply them

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you need to do it consciously and taking into account your personal situations. Now let's get down to business. Why some?

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substances with a real evidence base are hushed up, while others are active are moving forward despite the absence convincing research? Answer simple. Global sports market nutrition and dietary supplements is estimated at $200 billion per year.

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200 billion. A significant part of this money is earned on products that or do not have convincing evidence bases, as applied [to music] veterinary fat, or has so much the effect is negligible, that it has no effect clinical significance. [music]

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Fat burners based on cornetin, fat burners based on extract green tea in high doses, special protein blends [music] for weight loss with additives. All this actively advertised, beautiful packaged and sold at prices which have nothing to do with

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real efficiency. At the same time substances with a real evidence base remain in the shadows. Not because they secret, [music] they have long been described in scientific literature, but because they cheap, available in any pharmacy and not require no brand. On them

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It's impossible to earn 200 billion, so they are not advertised, they are not promoted by bloggers and they are not put on shelves next to brightly coloured jars of sports nutrition.

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I'll start with the first and most important. Berberine. It is a plant alkaloid, which is contained in several plants, including barberry and sold in pharmacies in capsule form.

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Berberine activates the AMPK enzyme, [music] that is, adenosine monophosphate kinase, which is the main cellular regulator of energy metabolism.

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AMPK activation increases sensitivity cells to [music] insulin, enhances glucose uptake by muscle tissue and simultaneously suppresses the synthesis of fatty acids acids in the liver. Meta-analysis of twenty seven randomized clinical trials studies published in the journal Metabolism [music] in 2015, showed

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following. In people with carbohydrate metabolism disorders berberine at a dosage of 500 mg three times [music] daily lowered insulin levels on an empty stomach by 15.1%, fasting glucose level by 20% and waist circumference by 5.5 cm in 12 weeks.

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Separate direct comparative a study published in the journal "Metabolism" in 2008 showed comparable efficacy to berberine [music] and metformin on the effect on fasting glucose and insulin levels. This doesn't mean [music] that berberine replaces treatment. This means that

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its mechanism of action is real, measured and reproduced in independent research. Reception protocol next. 500 mg three times daily for 15-30 minutes before main meals.

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Course 12 [music] weeks with a break of 4 weeks. Berberine is not recommended. take simultaneously with hypoglycemic agents drugs without consulting specialist, since the overall effect may be redundant. The second substance is- magnesium glycenate or magnesium malate. Not any

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form of magnesium, namely these two. Deficit magnesium deficiency is found in 48% of people with carbohydrate metabolism disorder. According to data CR magazine, magnesium is a cofactor more than 300 enzymatic reactions in the body, including reactions [music] insulin signaling. Without

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sufficient magnesium receptors insulin on the surface of cells works ineffective, even if there is insulin in the blood enough. A meta-analysis of 18 studies in European Journal of Clinical Nutrition 2016 showed: "Magnesium intake in dosage [music] 300-400 mg per day

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reduced insulin resistance by 13.9% in people with magnesium deficiency." Protocol intake: 300 mg magnesium glycinate before [music] sleep. just before bed, because that magnesium further improves quality of deep sleep and enhances the nocturnal peak of growth hormone that we are talking about

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they said before. The third substance is- omega-3 fatty acids. Omega-3 are embedded into cell membranes and increases their fluidity, which improves the functioning of insulin receptors.

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At the same time, omega-3 [music] reduces triglyceride levels and suppresses the production of inflammatory molecules of visceral fat. Meta-analysis in The 2017 edition of Plosvam magazine showed, [music] taking omega-3 in a dosage of 2-3 g per day, the [music] level was reduced

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triglycerides by 15-20% and visceral fat by 3.2% in 16 [music] weeks. Reception protocol: 2 g during a fatty meal for maximum absorption. Fourth substance - apple cider vinegar. Vinegar the acid inhibits the enzyme disaccharidase in in the small intestine, slowing down the breakdown

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carbohydrates to glucose and reducing post-prandial insulin peak. A study in the journal Diabetes Care 2004 showed that the reception of two tea spoons of apple cider vinegar before meals reduced postprandial glucose level by 34%.

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Evening reception provides additional effect. A study in the Journal of Functional Foods 2018 showed lowering glucose levels [music] on fasting in the morning by 4.6% in 3 days due to the suppression of the night glucose production by the liver. Recipe

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evening drink: two teaspoons natural apple cider vinegar with turbidity dissolve in a glass of warm water.

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Take 300 mg of magnesium glycinate alone in capsules. Drink 30 minutes before bed. The cost of one serving is about 15-20 rubles.

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I will repeat the main thing and ask you to remember it. This. These four substances are the final system amplifier, [music] and not its basis. No power window, no proper breakfast, without the order of food and without the evening protocol their effect will be

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minimal. And I remind you once again, all people [music] different, and what fits It may not suit most people to you. Consult your doctor before starting any of these protocols. [music] The system is working as a system. And that's exactly why

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sequence of all seven steps It's critically important, I'll tell you straight Now. I want you to understand something.

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important before we go any further. That, What I'm going to tell you now is not a theory.

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conspiracy and not conspiracy theory. This economy. Simple, clear economics, in which your chronic illness is someone's stable source income. Let's start with a specific number.

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Global market for dietary products food is estimated at $320 billion per year. The market for hypoglycemic drugs separately - another [music] 80 billion. Market fitness equipment and gym memberships another 96 billion. Add these numbers up. This almost 500 billion dollars a year, which

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are made from people with metabolic problems, with visceral fat, with a violation carbohydrate metabolism. [music] And so the key question is: are they interested?

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the company that earns this money, in so that you solve your problem once and for all forever? The answer is obvious. Let's figure it out specific mechanisms of deception. First and the most widespread is manipulation with low-fat products. In the 1980s

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American food industry at with the support of a number of scientific organizations promoted the idea that fat in food is the main cause of obesity and cardiovascular diseases. This led to mass production low-fat products. But here's the thing

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case. When fat is removed from a product, it loses taste. [music] And to bring back the taste, producers add sugar, maltodextrin, modified starch and enhancers taste. Low-fat yogurt contains on average 38% more sugar than its fatty analogue. Skim milk has

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higher glycemic index than whole because fat slows down absorption of carbohydrates, and without fat this there is no slowdown. Result. A person buys a product marked as fat-free, I am convinced that I am making the right choice and

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while receiving a higher insulin shock than usual product. This is not an accident, this is business model. [music] Second Mechanism - manipulation of the glycemic index.

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Dietary food manufacturers actively use the low marking glycemic [music] index as a sign qualities for people watching their weight. AND you already know from the previous parts of this video [music] Why is this manipulation? Glycemic The index does not measure insulin response.

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The product may have a low glycemic index. index [music] and at the same time cause a powerful emission insulin through insulinotropic amino acids or through other mechanisms.

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Manufacturers know this. They do it on purpose use an indicator that is not complete, because the full indicator, that is insulin index would show that their weight loss product actually sabotages fat burning. The third mechanism - manipulation of calories. Concept

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"Eat less, move more" is beneficial simultaneously to two industries: food industry that sells low-calorie products with substitutes sugar, and the fitness industry, which sells season tickets and equipment. Both industries are interested in you believed that the problem was in the calorie balance,

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and not in the hormonal mechanism. Because what if you realize the problem is insulin and in the diet, you do not low-calorie foods are needed, no special equipment. At the same time The scientific data is absolutely unambiguous.

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A meta-analysis of fifty studies in JAMA Internal Medicine 2015 showed: long-term effectiveness low-calorie diets in reducing precisely visceral fat [music] no differed from the control group without diets after 2 years of observation. In 2 years of all visceral fat losses from

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diets were restored. Why? Because that the diet did not eliminate the cause. She fought the investigation. Fourth mechanism - manipulation with substitutes sugars: asportam, sucrolose, acesulfame potassium. They are all sold as safe.

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sugar alternative for people, [music] weight watchers. But the research in A 2022 study in the journal Nature showed: artificial sweeteners [music] alter the composition of the intestinal microbiota in a way that increases glycemic control response [music] to subsequent receptions

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food. Simply put, sucrolose in coffee in the morning increases the insulin response to dinner. Mechanism through the microbiome.

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Sweeteners suppress certain types of bacteria that are involved in regulation of intestinal release of incretins.

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that is, hormones that slow down postprandial insulin peak. And here it is here I must give you a specific a practical tool for protection against these manipulations. This is an instruction manual analysis of labels. Three specific ones indicators that need to be checked in

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any product before you put it in add to cart. The first indicator. Protein to carbohydrate ratio. Ideally the protein should be no less than half of amount of carbohydrates. [music] For example, if 100 g of product contains 20 g

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There should be no less carbohydrates and protein [music] 10 g. If there are 30 carbohydrates, and protein two is a product with high insulin potential, [music] outside depending on what is written on label. The second indicator. List ingredients for hidden

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sources of fast glucose. Maltodextrin, corn syrup, high-fructose corn syrup fructose, dextrose. modified starch, fruit juice concentrate. All These names mean one thing: fast insulin shock disguised as harmless ingredient. Maltodextrin especially insidious. Its glycemic the index ranges from 110 to 130, which

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higher than that of pure glucose. At the same time, he often present in foods with marked sugar-free. The third indicator.

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Label: low fat [music] or 0% fat. as an automatic alarm. As we have already discussed, the absence of fat in dairy products means more high insulin index and more high sugar content or its substitutes. Choose dairy products with normal livestock and minimal

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composition of ingredients. But here's what's important to understand straight out [music] Now. Knowledge of manipulation is necessary, but not sufficient, because even a person who knows all this, keeps buying the wrong ones products if his brain at the moment

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fatigue and hunger [music] sees a bright packaging with the inscription "Dietary on eye level in the store." [music] Exactly therefore, restructuring the food environment at home, which we talked about in the previous one parts, is an incomplete complement to knowledge,

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and its obligatory continuation. Knowledge [music] without changing the environment works only in a calm state, and in a state of fatigue and hunger wins [music] Wednesday. Now I have to get you back to to what I started this conversation with

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corporations. I said that at the end of this I'll name the mechanism that the industry uses in the video.

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hides. You already know most of it Part. This is insulin management through meal time, [music] meal order, quality of sleep, proper load and specific substances. But there is the final element of this system, which brings everything together [music] and without

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which individual instruments work many times weaker. This is correct the sequence of implementation of all seven steps. [music] Because if you start from step seven, If you miss the first one, there will be no result.

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If we implement the second and fourth, but skip the third, the effect will be three times lower. The system works as a system, [music] and not as a set of separate advice. And this sequence, specific, step-by-step with reference to

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time of day and days, I will give you straight Now. But before [music] I do this I will, there is something you should do understand about the real stakes, about what what specifically happens to your organs, If visceral fat is ignored

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for years because it's not abstract risk, these are specific diagnoses with specific statistics. And that's exactly what it's about next part. So, here are the bets. And before, than I give you a two-week protocol, I I need to talk to you about something

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Usually they don't talk about fat in videos and insulin, about what exactly happens to people who ignore visceral fat for many years. Not in in the sense of appearance, but in the sense of specific organs and specific diagnoses. [music] Because when you

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When you see these numbers, you will understand why. put off what you learned today, literally life-threatening. Let's start with liver. Visceral fat is associated with liver through the portal vein. Large a vessel that carries blood away from the intestines

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and visceral depots directly into the liver. Free fatty acids from visceral fat enters the liver continuous flow, and at high In visceral fat this flow exceeds the liver's ability to process them.

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Zhiv begins to be deposited inside the cells [music] liver and develops non-alcoholic fatty liver disease. By According to the journal Hippatology, this diagnosis Today, every third person has one, over [music] 50 years in developed countries. Every third one. At the same time

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the disease goes on for years without any symptoms symptoms, no pain, no discomfort and is discovered by chance on ultrasound or already at the stage of pronounced fibrosis, when Some of the changes are irreversible. And here's what It is important to understand about the liver. Liver fibrosis -

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This is not just bad analysis. [music] This is a structural replacement of the normal scar tissue of the liver. And this process irreversible [music] completely, even with the most aggressive treatment. The liver is losing functional cells forever, and the liver

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- is an organ that performs more than 500 biochemical functions simultaneously, including blood detoxification, synthesis proteins, bile production and regulation glucose levels. When the liver works in half strength due to fatty lesions, the whole body suffers, and no

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supplements and protocols cannot [music] fully compensate for the loss function. Now the brain. Connection visceral fat with dementia is not assumption is that this is measured statistics. [music] The study, published in the journal Neurologist observed 6,500 patients in 2019

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[music] person for 15 years. In people with high visceral fat, in middle [music] age the risk of developing the incidence of dementia by age 70 was 71% higher compared to people with low visceral fat with the same overall

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weight. 71% not 10, not 20, but 71% additional risk of memory loss and personality only because of the fat around organs. The mechanism is dual: chronic inflammation from visceral fat.

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damages the protective barrier between blood and the brain and accelerates accumulation pathological protein deposits in neurons. In parallel, chronic insulin resistance disrupts the energy supply to neurons, because the brain insulin resistance literally starves despite excess glucose in blood. Neurons don't work without energy,

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and without work they atrophy. And this one the process begins long before the appearance first symptoms of dementia.

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[music] Sometimes 15-20 years before production diagnosis. Neuronal losses irreversible. Neurons in an adult human are practically not restored. This means that every year with high visceral fat is not just a year no changes, this is [music] year slow and imperceptible loss of neurons,

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who will never return. Now [music] heart. Vesceral fat is independent risk factor for heart attack myocardium, and independent of the level cholesterol.

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[music] The Interhart study, which covered 52 states and 15,000 cases of heart attack, showed waist-to-hip ratio, indirect marker of vesceral fat, was a more accurate predictor of heart attack, than the body mass index. People with high visceral fat had 2.4 times

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higher risk of heart attack than people with low [music] with the same cholesterol level in blood. This means that control [music] cholesterol without control visceral fat is not a complete protection hearts. You can take statins, [music] have ideal cholesterol and

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while carrying visceral fat, which is independent of cholesterol destroys the walls of your coronary arteries arteries. Atherosclerotic plaques in the vessels do not dissolve completely even with the most intensive treatment. They can stabilize, decrease in size, but the lumen of the vessel will never

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will not return to its original state. This means that every year with high visceral fat - that's another year plaque growth, narrowing of blood vessels and accumulation of risk, [music] which will one day be realized either heart attack or stroke. I tell you

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All this is not to scare you and leave [music] with this fear. I I say this because over 30 years of work I saw the same pattern.

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People start [music] to act either when they understand the mechanism and realize rates, or when they already receive a diagnosis.

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The second option is much worse because that by the time the diagnosis delivered, some of the changes have already been made irreversible. That's why I ask you don't put off what you've learned today, next week or on next month. You can start tomorrow

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in the morning with the first meal. Now let's put the whole picture together, because when you see her right away, you you will understand why individual tips from the internet doesn't work, and the system works. Visceral fat is not

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It's a calorie problem, not a willpower problem. and it's not a genetic problem. Visceral fat - this is a problem of chronically elevated insulin, which prevents fat cells to break down around the clock. AND This problem cannot be solved through

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fasting because hunger increases cortisol, and cortisol increases insulin. It is impossible to solve in a long time cardio because it's long [music] Cardio increases the same cortisol.

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It is impossible to solve through low-fat dietary products because they contain [music] hidden sources insulin shock. and it is impossible to solve through willpower, because chronically high insulin disrupts the work precisely those brain structures that provide self-control. The only one

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the way to solve this problem is to reduce basal insulin systemically every seven days specific points of influence [music] in correct sequence.

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Meal time, meal order, composition breakfast, physical activity after eating, quality [music] of sleep, restructuring food environment and nutriceptive support. This is the mechanism, which the industry hides. Not because, that it is complicated, but because it is cheap, accessible [music]

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and does not require the purchase of any branded product. But here's the thing It is critically important to understand right now.

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The sequence of implementation of these seven steps [music] is of fundamental importance. If start from step seven, skipping first, there will be no result. If implement the second and fourth, skipping thirdly, the effect will be several times lower. Body

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adapts to changes layer by layer, and every next step works maximum only when the previous one already created for him physiological basis. That's why in In the end I will give you not just a list of seven steps, but a specific two-week one

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protocol [music] with each binding step towards a specific day. You will be for sure know what to do on the first day, what add to the fourth, what to connect to eighth [music] and how to finish on the eleventh. No

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amateur performance, no guesswork, only a specific sequence, which works as a system. And this one protocol along with the evening recipe drink for 15 rubles. I'll give it to you straight away Now. You are great guys, that watched up to this point. This

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means that you treat your health seriously. It's for people like this people and I run this channel. I'll give it now you have everything promised: a full two-week [music] protocol, seven specific steps tied to days and a recipe for evening

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drink for 15 rubles. But first I want, so that you understand what will happen to yours body during these two [music] weeks, because without this understanding You can throw the protocol on the third day, deciding that he was not [music]

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works. In the first 3-4 days, many people feel slightly dizzy, irritability and increased feeling hunger at an unusual time. This It's normal and expected. Your body worked in frequent mode for years insulin surges. And perestroika on The new regime requires adaptation.

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These symptoms go away on the fourth or fifth day. [music] And that's it After this, most people for the first time notice stable energy without dips in the afternoon [music]. This the first sign that basal insulin began to decrease.

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Hang in there these first few days because It will be much easier from now on. But here I must make an important caveat. If in the first few days you feel uneasy discomfort, but rather a pronounced malaise, severe dizziness, palpitations,

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sudden weakness or [music] any other alarming symptoms, immediately stop the protocol and contact to the doctor. This is especially true for people with diabetes mellitus, cardiovascular diseases and those who take any drugs that affect glucose levels or pressure. [music]

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For these people, any changes in the regime power supply must pass only under medical supervision.

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This protocol is designed for practically healthy people and is not medical recommendation. Now the protocol. Seven steps, 2 weeks.

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Clear sequence. Step one. Power window for chronotype. It is being implemented in days from the first to the third. And only he without other changes. If you are an early bird and wake up before 7:00 am, your window

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Meals from 7:30 to 15:30. First appointment food no earlier than 40 minutes after awakening. Last appointment no later than 15:30. [music] Outside the window there is only water, tea and coffee without milk, without sugar and without sugar substitutes. [music]

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If you are a night owl and wake up later, your window from 10 to 18. The principle is the same. 40 minutes after waking up until the first meal. Last appointment no later than 18:00 hours. 3 days only this change

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[music] without anything else. Organism must adapt to the new regime without stress cortisol response to many simultaneous changes. Step second. Protein and fat breakfast.

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It is introduced from the fourth day. Breakfast strictly no carbohydrates and no dairy products. Three options to choose from.

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Option one: three eggs in any form no milk plus half an avocado plus a handful of any leafy greens. Option second. 150 g of fatty fish plus two boiled eggs plus fresh vegetables without starch. Option three. For those who

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I'm not used to eating a lot in the morning. Two boiled eggs plus 30 walnuts plus black coffee without additives. Why are there no dairy products?

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products? Because cottage cheese and yogurt, even low-fat ones cause insulin response comparable to carbohydrate [music] breakfast, and destroy morning fat burning window. Step three.

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The order of food on the plate. It is being implemented simultaneously with the fourth day together with the second step. [music] The sequence is as follows. At first non-starchy vegetables at least 150 g.

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Cucumbers tomatoes broccoli spinach zucchini. Then protein and fat, and only in last but not least carbohydrates, if they are is in this meal. This order reduces insulin response by 37% due to that fiber from vegetables is physically slows down absorption [music]

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glucose, and protein and fat stimulate release of hormones that slow down bowel movements stomach. Observed at every reception food without exception, starting with fourth day. Step four.

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Five-Minute Post-Meal Strength Protocol is introduced from the eighth day after each main meal. Sequence: 20 squats in at a slow pace, 3 seconds down and 3 seconds up. Then 10 push-ups from floor or from the stov. Then 30 seconds

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static flame on the forearms. Completed within the first 10 minutes after finishing the meal. If physical fitness does not allow it yet perform full volume, start [music] with ten squats and five push-ups and increase gradually. The main thing is not

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intensity, but timeliness. [music] Loading should occur in the first 10 minutes after eating, until postprandial glucose has not yet reached maximum. According to a study in Journal of Applied Physiology, this reduces the insulin peak after meals 28%.

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Let me remind you that in case of joint diseases and spine exercises are selected individually with a doctor. Step five.

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Evening temperature protocol and evening drink. It is being implemented from the ninth days. Three actions in strict sequences. [music] First. The last meal should be no later than, less than 3 hours before bedtime and without carbohydrates.

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Only protein and fat. Second. In 90 minutes Before bed, take a cool shower for 5-7 minutes water temperature of about 20°.

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It speeds up falling asleep by 22 minutes. [music] and intensifies the first night peak growth hormone. For cardiovascular diseases In case of illness, a cool shower is replaced warm with a gradual decrease water temperature to a comfortable level

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cool level [music] strictly after consultation with a doctor. Third. Over 60 minutes before bed, completely remove all screens [music] and lower the temperature in the bedroom up to 18-19°.

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In parallel, from the ninth day begins evening drink. [music] Two teaspoons of natural apple cider vinegar vinegar with turbidity. Dissolve in a glass warm water. Take 300 mg separately magnesium glycinate in capsules. [music] Drink 30 minutes before bed. Price

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one serving costs about 15-20 rubles. Apple Vinegar suppresses nocturnal glucose production liver [music] and reduces the level glucose on an empty stomach in the morning. Magnesium glycinate improves the quality of deep sleep and enhances the nocturnal peak of growth hormone.

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People with gastritis, stomach ulcers and apple cider vinegar with high acidity must be agreed upon in advance with gastroenterologist. Step six.

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Restructuring the food environment at home. It is implemented from the tenth day. Five specific actions that remove the need for willpower. First, remove all fast carbohydrates with visible surfaces in a closed cabinet. Second, place in a visible place on the refrigerator

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ready-made protein-frying products: boiled eggs, nuts in containers, chopped vegetables. [music] Third, prepare food for the next day in the evening, when the new bark is working at full capacity, and not at the moment of hunger, when she weakened. [music]

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Fourth. Identify three personal trigger breakdown and replace the food ritual non-food: [music] a glass of water, a short walk, a phone call to a loved one. Fifth. [music] Do not keep products at home that trigger uncontrolled overeating.

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This is not weakness, this is smart built environment. Step seven. Berberine and omega-3 is introduced from the eleventh day in the absence of contraindications and only after consultation with your doctor.

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Especially if you take any drugs. Berberine 500 mg three times a day day 15-30 minutes before each main meal. 12 weeks course with followed by a 4-week break. Omega-3 2g per day with high content eicosapentaenoic and docosahexaenoic acid in total.

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Take with fatty meals for maximum absorption. Berberine comes last. Because it enhances the effect of an already launched system and precisely in in combination with the previous six steps gives maximum results. Now about how to measure progress. Not

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use scales as your only criterion. [music] Visceral fat may go away with stable weight, because muscle mass grows at the same time mass [music] from the power protocol.

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Measure the circumference of the steel once a week, in the morning on an empty stomach at the level of [music] the navel.

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According to research, when consistent observance of all seven steps average decrease in circumference waist in 12 weeks [music] is from 4 to 7 cm without changing the overall caloric content of the diet. [music] It is the reduction of the waist, not the numbers on

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scales, is the most accurate household marker [music] of visceral reduction fat. And now I'm closing the main one question of this video. Visceral fat he leaves not from hunger and not from grueling workouts, and from sequential reduction [music]

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basal insulin after seven specific points of influence in in the correct [music] order. This is knowledge exists in scientific literature already more than 20 years. It's not moving forward.

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massively, because it's free, [music] accessible and disruptive to business models several multi-billion dollar projects at once industries. Now you know this mechanism completely. You have seven specific tools, two-week protocol and recipe for an evening drink.

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Start tomorrow morning with the first dose. food. Not in a week, not with Monday, [music] and tomorrow. Because that every day with high visceral fat is another day of chronic inflammation, another day of stress on [music] liver, another day of risk for

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blood vessels and brain. If this video gave you something important, share it with [music] those who need to know because the person next to you, perhaps right now carries in itself [music] visceral fat and doesn't even suspect about this. Now you know how to help

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he has to change it.

Topics:visceral fatinsulin resistanceheart attack preventionfat burningmetabolic healthweight losschronic inflammationnutritioncardiovascular riskDr Vladimir Pavlov

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