The Japanese Rule To Lose Visceral Fat in 3 Weeks

I'm in Japan right now, and there are three Japanese rules that they use to kill visceral fat in three weeks. And there's a specific reason why the Japanese are 10 times leaner than the Americans. They're six times leaner than the Australians, the British, and the Canadians, and five times leaner than Germans. But that's not even the crazy part. Coming here to Japan, I've discovered that it's actually illegal to be fat, and they even take this to the level of schools. And I'm going to explain this in-depth in the end, because I think there's a lot of powerful mechanisms a week and apply today that will help us lose our visceral fat in three weeks.

leaner than the Australians, the British, and the Canadians, and five times leaner than Germans. But, that's not even [music] the crazy part. Coming here to Japan, I've discovered that it's actually illegal to be fat, [music] and they even take this to the level of

Let's not waste any time and dive straight in. I came all the way to Japan to really unpack why the Japanese are so lean and how they lose their visceral fat. And you, if you even follow point number one, you'll be able to lose all of your visceral fat, guaranteed, because there is scientific literature backing everything I've mentioned. Point number one is called hari hachibu, which directly translates to eat until 80% full.

Let's not waste any time and dive straight in. I came all the way to Japan to really unpack why the Japanese are so [music] lean and how they lose their visceral fat. And you, if you even follow point number one, you'll be able

And I know you may be thinking, "Okay, Dr. Mike, that just sounds too simple." But this is exactly why the Japanese are so lean. They have practiced this over years, which I'll talk again about the illegality of being fat in step number three. So, we know that if you're in a 20% caloric deficit, let's assume you're eating 2,500, 20% of that is 500 calories, multiply that by seven days in the week, gives you 3,500. We know a pound of fat is equivalent to 3,500 calories. By doing this alone, eating to 80% full, you can lose a pound of fat. But with this entire strategy that I'm going to share with you, you can even lose more of your visceral fat in three weeks. So,

And I know you may be thinking, "Okay, Dr. Mike, that just sounds too simple." But, this is exactly why the Japanese [music] are so lean. They have practiced this over years, which I'll talk again about the illegality of being fat

now we understand the idea of why it is important to eat till 80% full, but how can I do it in my day-to-day life?

equivalent to 3,500 calories. By doing this alone, eating to 80% full, you can lose a pound of fat. But, with this entire strategy that I'm going to share with you, you can even lose more of your visceral fat in [music] three weeks. So,

And if I say so myself, which I've come up with, this technique is genius.

[music] And if I say so myself, which I've come up with, this technique is genius.

So, the big problem we have in Western society, we eat too quickly and our brains don't register fullness quick enough. So now going into the research, what I found is that it takes 20 minutes for the brain to register fullness. And this is also exactly what Ozempic does. Ozempic essentially signals to the brain fullness and tells you, "Hey, I'm actually not hungry." It actually slows down how fast food leaves your stomach, so you feel full all the time and this is essentially what happens. Over time people are just eating less and less naturally. I'm going to show you how to save thousands of dollars and how to do the natural Ozempic the natural way with being able to eat 80% full. Hara Hachibu is actually a Confucian derived technique developed in Okinawa. And Okinawa is one of the few blue zones, essentially a high concentration of individuals living over a hundred here in Japan. And this is exactly why they've been able to live so long. And actually, I'm here in Japan and there's an island that has the highest amount of people who have lived over a hundred.

register fullness. [music] And this is also exactly what Ozempic does. Ozempic essentially signals to the brain fullness [music] and tells you, "Hey, I'm actually not hungry." It actually slows down how fast food leaves your stomach, [music] so you feel full all

Would you guys like to see a video of me traveling to Okinawa and interviewing the people there? And essentially investigating why this small island has the highest amount of centenarians, people who have lived over a hundred. If you want me to go to Okinawa, leave the video the gentle thumbs up and comment down below, "Dr. Mike, go to Okinawa." And I'll make it happen. I'll invest in it. I'll fly to Okinawa and I'll research and investigate why so many people there live to over a hundred. Again, touching on more on Hara Hachibu. So, how can we register fullness? Because of three hormones. Essentially, your food goes into your stomach and three fullness hormones are released. CCK. The second hormone is GLP-1, which you are familiar with. And then the third hormone is peptide YY. Those three hormones travel through the bloodstream up to the vagus nerve and it takes about 20 minutes for your brain to register fullness. But the problem is right now,

with being able to eat 80% full. Hara Hachibu is actually a Confucian derived technique developed in Okinawa. And Okinawa is one of the few blue zones, essentially a high concentration of individuals living over a hundred here in Japan. And this is exactly why

all of us essentially are eating and we eat, we eat all the food completely. We get it done in 10 minutes, and then by the time you realize that you've overeaten, you're laying on the sofa passed out 'cause you're very full, and we continue this. First thing the Japanese do is while I've been here in Osaka and in Tokyo and in Kyoto, all the cities I've traveled to, at every restaurant, they serve people even before you've placed an order, and it's strategic and literally 90% of the restaurants I went to here did this. They serve you one of three things. They serve you either water, green tea, or matcha. And these three things are visceral fat burners. Let me explain. Now, I'll start with green tea and matcha because this is super interesting. Green tea and matcha both contain a powerful compound that has been shown by science to directly target visceral fat, and that compound is EGCG,

Would you guys like to see a video of me traveling to Okinawa and interviewing the people there? And essentially investigating why this small island has the highest amount of centenarians, people who have lived over a hundred. If you want me to go to Okinawa, leave the

which translates to epigallocatechin gallate. And EGCG, essentially what it does is that it allows your body to utilize fat cells more as a source of energy, and specifically visceral fat cells because the visceral fat cells just have so many more receptors to be able to access as a source of energy. And essentially what EGCG does, the most simple way I can explain is that it adds more lines to your highway so your body can use visceral fat as a source of energy. And this is exactly why the Japanese give you this drink before you even order a meal. What it also does, remember I told you it takes your brain about 20 minutes to register fullness. What you're doing is when you drink the matcha or the green tea, your stomach receptors are already expanding. You're also being hydrated, but not only that, we know that green tea and matcha contain caffeine, the body's most powerful fat burner. And essentially the mixture of caffeine with a stomach acid creates a little bit of gas and stretches these mechanoreceptors, initially starting the clock to 20 minutes so that you feel full. And that's already a small thing that you can do. So, all you need to do, 20 minutes before your main meal or any meal, either drink green tea or matcha. And where the sparkling water comes in is that if it's late night, beyond 12:00, no more caffeine.

hundred. Again, touching on more on Hara Hachibu. So, how can we register fullness? [music] Because of three hormones. Essentially, your food goes into your stomach and three fullness hormones are released. [music] CCK. The second hormone is GLP-1, which

So, I highly recommend drinking sparkling water because it will stretch your mechanoreceptors. And essentially, what you'll notice is while you're eating your meal, you'll be like, "Wow, I feel full already." The next simple thing I want you to do is essentially just set a 20-minute timer before you eat every meal. And what this will do is it will just, number one, bring yourself to top of consciousness. Instead of inhaling your food, you will know, "Hey, I need to eat it with time." And being here in Japan, I've noticed that people eat and they put their chopsticks down. They'll essentially look at their food.

all of us essentially are eating and we [music] eat we eat all the food completely. We get it done in 10 minutes, and then by the time you realize that you've overeaten, you're laying on the sofa passed out cuz you're

They'll like acknowledge their food. Yes, of course, like you'll see the younger people with phones or laptops in front of them, but I notice they all have the habit of putting their food down. So, how can you incorporate this?

strategic and literally 90% of the restaurants I went to here did this. They serve you one of three things. They serve [music] you either water, green tea, or matcha. And these three things are visceral [music] fat burners. Let me

Number one, your first bite of every meal, take 20 chews and count it.

which translates [music] to epigallocatechin gallate. And EGCG, essentially what it does is that it allows your body [music] to utilize fat cells more as a source of energy, and specifically [music] visceral fat cells because the visceral fat cells just have so many more

20 to 30 chews. And essentially, what this will do is it will make you register the pace of how quickly you eat. And you're also allowing your body to get to that point of reaching fullness than you usually do. The complete opposite is that you have your earphones in, you're watching an anime show like I do, and then you're just eating your food and it's done in 10 minutes. And you're thinking, "Hey, should I get a snack? I still feel hungry." But the real problem is that you've just been eating too q

source of energy. And this is exactly why the Japanese give you this drink before you even order a meal. What it also does, remember I told you it takes your brain about 20 minutes to register fullness. What you're doing is when you

drink the matcha or the green tea, your stomach receptors are already expanding. You're also being hydrated, but not only that, we know that green tea and matcha contain caffeine, the body's most powerful fat burner. And essentially the mixture of caffeine with a stomach acid

creates a little bit of gas and stretches these mechanoreceptors, [music] initially starting [snorts] the clock to 20 minutes so that you feel full. [music] And that's already a small thing that you can do. So, all you need to do, 20 minutes before your main meal

or any meal, either drink green tea or matcha. And where the sparkling water comes in is that if it's late [music] night, beyond 12:00, no more caffeine.

So, I highly recommend drinking sparkling water [music] because it will stretch your mechanoreceptors. And essentially, what you'll notice is while you're eating your meal, you'll be like, "Wow, I feel full already." The next simple thing I want you to do is

essentially just set a 20-minute timer before [music] you eat every meal. And what this will do is it will just, number one, bring yourself to top of consciousness. Instead of inhaling your food, you will know, "Hey, I need to eat

it with [music] time." And being here in Japan, I've noticed that people eat and they put their chopsticks down. [music] They'll essentially look at their food.

They'll like acknowledge their food. Yes, of course, like you'll see the younger people with phones or laptops in front of them, but I notice they all have the habit of putting their food down. So, how can you incorporate this?

Number [music] one, your first bite of every meal, take 20 chews and count it.

20 to 30 chews. And essentially, what this will do is it will make you register the [music] pace of how quickly you eat. And you're also allowing your body to get to that point of reaching fullness than you usually do. The

complete opposite is that you have your earphones in, you're watching an anime show like I do, and then you're just eating your food [music] and it's done in 10 minutes. And you're thinking, "Hey, should I get a snack? I still feel

hungry." But the real problem is is that you've just been eating too quickly. So, count 20 chews. That will set the pace.

Do that at least three times of like one bite, put the fork down, another bite, put the fork down. Then something that's interesting that you can incorporate that the Japanese do is by design, if you eat with chopsticks compared to a

spoon, you eat smaller portions, you take smaller bites, and doing this alone can cause less glucose spikes, consequently stopping you from putting your body more in storage mode. So, you get less of a glucose spike because a spoon has a lot more quantity compared

to the amount that you can take in a chopstick. Now, [music] again, you don't have to go to the extreme of getting chopsticks, but if this is a practice you're considering, you really want to lose your visceral fat in 3 weeks

without really struggling, set yourself the objective of using the chopsticks, but also [music] timing yourself for 20 minutes. Now, the next thing I noticed the Japanese do, which is genius, after they've given you your matcha, they usually bring you a fiber. You're either

going to get a fermented food like a miso soup, or they're going to bring you kimchi, or anything that's fermented.

What they're essentially doing is they're doing a couple of things. You'll notice that the Japanese practice something called ichiju-sansai, which translates to one soup and three side dishes. [music] And the side dishes is usually a rice, they have a protein source, and they

have different veggies. But essentially, they give you three to five different plates of food, but they always serve the veggies first. The next thing I want you to do, which the Japanese do naturally, is the [music] PFC system.

We're in my favorite restaurant in Japan, and I'm going to show you live how to utilize the PFC system. This is going to help you lose your visceral fat in 3 weeks. So, step number one, because it's late night, we're going to go for

sparkling water. Sparkling water essentially is going to start stretching your mechanoreceptors in your stomach, sending the fullness signal to your brain, and it's also going to create a barrier to prevent you from overeating [music] your meal. Number two is the PFC

system. What that stands for, protein first, fiber second, and then carbohydrates. The main objective of eating in this format is creating a less of an insulin spike, and I'll show you the signs behind it. And we know the

less of an insulin spike, the less fat storage is happening. But also, you're going to feel a lot more fullness. And essentially, eating this way allows you to have a more natural Ozempic. Let me explain. So, first, protein. I want you

to eat, before you have the rice or anything else, at least 50% of the protein. So, from these four fillets that I'm going to have, I'm going to have half of this. And then, as I've had 50% of this, I will then move on to my

fiber. And that we have And what we have here is radish kimchi, which is [music] with the cabbage. This is cucumber kimchi, and we have bell root kimchi.

Amazing benefits. Number one, fiber essentially creates a gel-like substance in your stomach, creating a barrier for preventing the carbs from entering your bloodstream too quickly. The second benefit is that kimchi has good gut bacteria. And the good [music] gut

bacteria will essentially help with digestion. So, not only are you helping yourself lose visceral [music] fat quicker, but you're also creating a gel-like substance in your stomach to digest slower. All the benefits that Ozempic really but at a fraction of the

cost. And then, you can have your carbohydrates final in the end. And then, you can mix it all together.

[music] But essentially, 50% of your protein, 50% of your fiber, and then your carbs last. And then, you can mix it all together and eat normally. But that is the PFC system live. Protein first, fiber second, and carbs last. And this

each of you sons eyes actually designed to eat this way. Eat at least half of your protein first or half of your fiber first, just like the Japanese do it. And what that does already, you're already starting the timer to start the

fullness. And you're already filling your stomach up with fiber, which forms a gel in your stomach, slowing down the digestion of the food, slowing down how quickly food hits your bloodstream, slowing down how quickly insulin spikes, the fat storage hormone. This is how, by

this system, you're also going to be able [music] to get that a Zempic effect naturally. Protein will also stimulate peptide YY. Remember I told you that this is one of the fullness hormones that your body releases to your brain.

Also will help you build muscle and increase your metabolic rate. So eating protein and fiber first, just like the Japanese do. Now you understand exactly how to eat to be able to lose your visceral fat in 3 weeks. Now it's time

to show you how to exercise to lose your visceral fat in 3 weeks. What if I told you that there's [music] a technique that's even better than 10,000 steps and research has shown that this Japanese walking technique is 10 times better

than walking 10,000 steps. Let me explain. I call it the Japanese walking technique, but researchers at Shinshu University in 2007 discovered something called interval walking training. And research shows that it is 29 times better at aerobic fitness just doing

this [music] 30-minute exercise. It is 10 times better for overall leg strength and it has shown three times improvement [music] in people's blood pressure. And not only that, it has shown to decrease the waist by 6 cm just doing this

specific exercise. So, how to execute it? Essentially, you walk fast for 3 minutes and you walk slow for 3 minutes.

And what I do is I call this hit light. We know that there's a benefit between running at a short burst and then walking or jogging, right? You've heard of high-intensity interval training. But essentially, the Japanese are not

extreme. They like something that can be sustainable and they can do every day. And instead of running, you essentially walk fast for 3 minutes. Picture you're trying to get to your gate before you miss a flight. And then you walk

normally for 3 minutes. You get the same benefits that you would from doing hit, but without putting a lot of stress on your body, spiking your cortisol, and then potentially causing injury. Now, what they discovered after 5 months of

people doing the Japanese walking technique, [music] people improved their body composition. They dropped visceral fat, systolic blood pressure improved, their life expectancy improved, their waist circumference decreased, [music] all without killing yourself in the gym, and even practicing this myself, you

guys have known that I talk about if you walk 10 minutes, you will get essentially 1,000 steps. So, in 30 minutes you should get 3,000. But, what I discovered is that when you do this technique in 30 minutes instead of 3,000

steps, you actually get 4,500 steps. [music] Doing it myself here in Japan, I saw in 30 minutes I got 4,500 steps, nearly half of the targeted steps that you need to do [music] in 30 minutes. So, this is exactly how to do

the Japanese walking technique. It's simple. 3 minutes of a fast-paced walk. Picture you're trying to get to your gate before missing your flight. And then walking slowly for minutes. Repeat that for five sets, and that's your 30 minutes cardio. [music]

And getting 4,500 steps, already almost half of all the steps that you needed to hit the 10,000. And research has shown time and time again that walking taps mainly into visceral fat. And this is exactly why I call it the fat loss

accelerator. With Har a Chibu, we're being able to tackle the visceral fat part from the diet side. [music] With the Japanese walking technique, we're accelerating the fat loss by burning more calories by walking more, all through this 30-minute [music]

exercise. Combine these two, and it's going to be what you need to lose your visceral fat in 3 weeks. All I ask you is on a daily basis, just walk for 30 minutes. Take your timer, fast-paced walk 3 minutes, slow-paced walk for 3

minutes. [music] And the Japanese secret number three is the metabolo. Now, this one is going to be controversial and dystopian, but I think that there's a lot to learn from this that we can incorporate in our own ways. And I'm

also going to talk about the laws that they've established for kids that help them. And I think this will really help you think about where a lot [music] of these habits and why you've accumulated the visceral fat. But, diving in, what

is a metabo? Metabo directly translates [music] to metabolic syndrome. Metabolic syndrome accounts for about 80% of the deaths that [music] happen in this entire world from the cardiovascular risk to diabetic risks, all of [music] it. So, this is essentially the metabo

is that between the age of 40 years and 74, if I'm not mistaken, men should have a waist [music] no larger than 33.5 inches and women should have a waist no larger than 35.5 inches. And essentially, this is

measured yearly by the government. And if a company, a real business, [music] has majority of their employees with a waist size over that with their employees, essentially, the company is fined. And this is a way that [music] the company incentivizes

their employees to have good health. Uh essentially, there's more focus [music] on you to be able to reduce your waist size so that we can prevent metabolic syndrome [music] prevent the deaths that happen because of being overweight. [music]

In my personal opinion, just a level of accountability, a level of consciousness. It's people thinking about it more, saying, [music] "Hey, my waist size is going up. I Instead of noticing that your pants you need to buy new pants because they're too tight, you

start to notice, "Hey, actually, instead of buying new pants, [music] how about I start walking a little bit more, exercising, or just thinking about my food a little bit more?" And yes, in some places, they're not enforcing this directly, but this is now

more top of consciousness because this has been brought [music] into law. But, let me know in the comments what you guys think about this law specifically, if you think it's a good or a bad thing, or if you think that this should be

implemented in around the world. [music] Now, remember when I told you that this is also involved at a school level. What you'll notice walking around in Japan, it is rare to see somebody overweight.

And being here myself, the people I see overweight [music] are actually us, the foreigners. And the question is what are they doing that's so different? And doing a little bit of research for this video [music] every single school actually employs a

professional nutritionist that builds every school meal and is responsible for teaching every child everything they know about nutrition, which is incredible. Pre-med, while I was doing my Bachelor of Science for 3 [music] years, and in med school for the other 6

years, we maybe spent [music] 1 day, if not less, on nutrition. They do not teach doctors or [music] anybody about nutrition, but in Japan, they put into law in 2005 [music] that kids must be taught nutrition. So all the teachers,

the specifically the nutritionist, on top of their 3-year intense qualification, they go through another 3 years of intense studying and training on nutrition. [music] And these nutritionists are responsible for educating the school on nutrition.

They're responsible for building the meal plans that the school kids eat, [music] and this is exactly the rules.

Every meal that children eat at school is prepared on the day. They go so far as having no processed foods. And when I say no processed foods, they don't even permit tomato paste or garlic paste in their diet because that would have been

processed. So they teach the kids how to eat whole processed foods. [music] And not only that, doing research, they actually go into specifics and show kids, "Hey, you see this white line?

This represents carbohydrates. [music] This red line here represents protein." And kids are fully aware of the food that they're putting into their bodies.

And essentially, [music] I've noticed this with my clients. Once they've come through my program and they've coached their kids, they've told me, "My kids actually want to pack their own lunch." So, I think this level of education at the school level allows

kids to make more informed [music] decisions. How does this apply to you with losing facial fat in 3 weeks? For the next 3 weeks, no processed food, no alcohol, no candy, no sweets. Set the rule for yourself. If the food you're

about to eat has more than five ingredients on the label, you'll turn it around, you don't eat [music] it. For the next 3 weeks, no processed foods.

And just for the overall idea of this metabo [music] law and what they're doing with kids, the idea here is education, understanding and being conscious [music] of the food that you're putting into your body, and having a level of accountability. I also

recommend to people, and research has shown this, step on the scale every day in the morning. And [music] yes, I get it, some people may think that it's painful, it hurts their feelings, or they feel bad about themselves, but

think [music] about it. It's a 1-second exercise. You pull it out, you step on the scale, and what I've seen with my clients and with coaching thousands of people at this stage [music] is that when you step on the scale and you

notice that the scale is higher than it was yesterday, your brain goes back and replays the entire day and you ask yourself, "Why is it higher today than it was yesterday?" And essentially, it's a self-correcting mechanism. You may

notice, "You know what? I [music] put too much sodium on my meal." Or, "Hey, I did have that extra dessert." And very likely on the next day, you're not going to have the dessert or repeat the bad behavior you think caused the weight

increase. On the opposite end, let's say the next day after that, you step on the scale again, and you see that the weight is down, you feel good. And essentially, that dopamine that you're going to feel, you're going to want to repeat the same

behavior you did on that day to be able to lose weight [music] again. And essentially, this is an self-accountability system that is actually shown to decrease the rates of obesity, which exactly how the Japanese are doing it. But essentially, those are

the three Japanese rules that I want you to implement. Let me know in the comments is the Metabo law too crazy?

Are you going to try any of these three things? And remember, I did mention that if you guys want me to go to Okinawa and interview people there, leave the video the gentle thumbs up and let me know,

"Dr. Mike, visit Okinawa. We want to know more about the centenarians and how to live to 100 years." And I'll do that for you. But, I think this is an amazing video that you should watch next. I'll see you in the next one.