Visceral fat is the hidden fat that wraps around your organs.

It’s the most dangerous kind and has been linked to heart disease, diabetes, cancer, and even brain shrinkage.

Here are 6 science-backed ways to burn it off (without starving yourself): Why visceral fat?

Unlike fat you can pinch, visceral fat is inflammatory.

It surrounds your liver, pancreas & intestines and releases cytokines that trigger chronic inflammation.

Also, it prevents blood flow from going to the brain, literally making you dumber.

I'm about to turn 46.

Here are 33 micro-habits that have quietly changed my life:

1. Drinking water before coffee. When we wake up, we naturally produce cortisol. We are also dehydrated. We don't need to mainline caffeine. We need water. 2. Brushing + flossing my teeth in the shower. I have trouble with flossing, so combining both makes it more likely to happen.

3. Wearing blue light blockers at night. This helps me block blue light, which in turn improves the quality of my sleep.

If you want to lose 20+ pounds of fat while adding muscle by the end of this year, copy this: This is the exact protocol we use to help our client Jay:

- Lose over 30 pounds of fat
- Gained 3 pounds of lean mass
- Reduced his visceral fat by 75%

All in just 90 days. If he can do it, you can too.

I'm 45.

Here are 8 things no one tells you about working out as you get older: 1. Recovery slows down

After you hit 40, the same session you did in your 20s can leave you sore for days.

You will find that your muscles, tendons & nervous system might need longer.

Now you need to prioritize rest as much as training.

If I woke up 20 pounds overweight and wanted to lose it all by the end of this year, this is EXACTLY what I'd do:

1. Eliminate alcohol. When you drink, your body prioritizes burning it first. Trying to burn fat while drinking alcohol is playing the game on hard mode. 2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .8. That will be the daily grams of protein you need to eat to maintain/build muscle while burning fat.

4. To keep it easy, focus on hitting your calories and protein.

One of the healthiest breads on the planet is sourdough.

It's not just bread. It's a gut-boosting, blood sugar-regulating superfood disguised as a carb.

Here are 6 reasons why you should be eating more sourdough bread: Btw, sourdough is different because it's baked the old school way.

The dough ferments for hours (sometimes days), letting live cultures break down gluten, carbs, and anti-nutrients.

While modern bread is usually rushed, sourdough is patiently crafted, which has a tremendous impact on your health.

One of the most dangerous types of fat in the world is Visceral fat.

It wraps around your organs, bloats your belly, and is a silent killer.

Here’s a workout you can do to eliminate it from your body once and for all 👇 Why is visceral fat so dangerous?

· Increases inflammation
· Raises heart disease & diabetes risk
· Shrinks brain regions tied to memory & focus
· Disrupts hormones & appetite

This is the real belly fat that shortens lifespan.

But here’s the good news: it’s reversible.

Too busy to spend hours at the gym? Do Cardio Strength Training.

These are short workout sessions (20 min or less) that help you burn fat, build muscle, and improve your V02 max.

Here are 5 Cardio Strength Workouts you can start using today: Cardio strength combines cardio + resistance into one workout.

Instead of separating them, it blends circuits & metabolic training so you:

· Build lean muscle
· Burn calories
· Improve heart health
· Boost endurance
· Sharpen your mind

...In 20 minutes or less.

7 walking hacks to help you burn more fat and live longer (COPY THIS): #1 - Japanese Interval Walking

Alternate 3 min fast, 3 min slow × 30 min.

Studies show it burns more fat, lowers blood pressure, & boosts VO₂ max better than steady walking.

4 supplements I'm getting my aging parents to take:

1. Creatine
2. Omega 3's
3. Vitamin D3 + K2
4. Magnesium glycinate

Here's why... 1. Creatine

Creatine isn’t just for gym bros, it’s for longevity.

It helps preserve muscle and strength, which decline 3–8% every decade after 30.

It also boosts brain energy and may protect against depression and cognitive decline.

5 simple ways to test how long you'll live: Living longer is not just about adding years to your life. It's about reducing risk.

Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.

Do these and see how you score:

If I had to go from 30% to 15% body fat in 4 months or less, here's EXACTLY what I'd do: 1. Know your numbers.

Measure waist, chest, hips weekly.
Track weight daily (use 7-day averages).
Log your food, workouts, and progress consistently.

Numbers are your GPS. They tell you what’s working so you can repeat it.

I'm 45.

Here are massive red flags I wish I knew in my 20's: 1. Having a big belly. It's a sign of high levels of visceral fat. It wrecks hormones and reduces blood flow to the brain, making you dumber.

2. Sleeping less than 6 hours a day. Long-term sleep deprivation leads to fat gain, lower cognitive function, and eventual disease.

3. Thinking that anything in your 20s is "too late". This belief will stop you from doing some cool shit.

French people eat bread, cheese, wine, and pastries.

Despite this, they have one of the lowest obesity rates in the Western world.

Here are 9 reasons why French people are staying slim while everyone else is getting fat: 1. Cultural portion control

In France, “small” is normal.

Coffee cups are tiny, sandwiches aren’t a footlong, and meals aren’t supersized.

Smaller portions mean fewer calories without feeling deprived.

I'm 45.

But I look and feel 35.

Here are 5 foods I’m eating to look younger and feel like I’m 10 years younger: Food #1 - Collagen Boosters

Eggs, grapefruit, pumpkin seeds, and bone broth.

Collagen is “Nature’s Botox.” It keeps skin firm, joints flexible, and bones strong.

After 30, your body makes less. These foods help bring the bounce back.

Most people obsess over weight.

But the real predictors of disease, aging, and early death are hidden in your blood.

Here are 8 lab tests that predict your future better than your waistline: 👇 Test #1 – Complete Blood Count (CBC)

Measures: red/white blood cells, platelets, hemoglobin.

It uncovers anemia, infection, immune status & even cancer risk.

Think of it as checking the fluids in your car. If it's too high or too low, the system breaks down.

Visceral fat is the most dangerous type of fat.

If you want to remove it, it's not enough to count calories and lose weight. You must eat the right foods.

Scientists just discovered a diet that burns up to 2–3x more visceral fat than traditional diets.

Here’s how 👇 Visceral fat = the fat around your organs.

It’s metabolically active and releases inflammatory cytokines that:

· Damage your heart
· Raise diabetes risk
· Accelerate Alzheimer’s & certain types of cancer

It can also shrink areas of the brain responsible for memory & mood.

The easiest way to burn more fat at the gym:

Add a 10-minute walk after weights.

Here's why 👇 Lifting Stimulates Fat Burning Hormones

After a lift, you trigger the release of hormones like:

1. Growth hormone
2. Catecholamines
3. Glucagon

These hormones mobilize fat from storage and increase its availability in your bloodstream to be used as fuel.

Workout cheat codes I know at 45 that I wish I knew at 25:

1. Take 5 grams of creatine for the muscles. Take 10-20 grams of creatine for the brain. 2. For a great workout, mix a bottle of beetroot juice with half a teaspoon of baking soda. Beetroot boosts nitric oxide for endurance; baking soda buffers acid, delaying fatigue for workouts.

3. When working out use swear words to enhance your ability to lift heavier.

I'm 45.

If I were in my 30s again, I'd do this: 1. Avoid alcohol. Each time you get buzzed, it takes 3 to 4 days of your energetic potential away from you. It's a literal toxin for your body and brain and shown to increase risk of various cancers.

If I want to lose 5 pounds of visceral fat, here is exactly what I do (step-by-step): 1. What Is Visceral Fat (And Why It Matters)

Visceral fat is internal fat that wraps around your organs.

It is known as the most dangerous type of fat on your body spiking your risk of:

- Stroke
- Heart disease
- Type 2 diabetes
- Alzheimers disease
- Certain types of cancer