Visceral Belly Fat & How To Lose It

Today’s almonds have been activated by:

⏰ IN A RUSH?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Men over the age of 45 tend to suffer declining testosterone levels.

  • However, there are things that can be done to boost T-levels naturally (in most men, anyway), including:

    • Stress management

    • Resistance training

    • Protein consumption

    • Hydration

    • Shifting perspective

    • Metabolic support with antioxidants

    • Cardio

    • Eating more fat

    • Sleep 7+ hours

    • Scheduled meals

• Visceral belly fat is different from the subcutaneous fat under our skin (and much worse for our metabolic health. Three top things we can do to cut it down include:

  • Cutting alcohol consumption

  • Getting better sleep

  • Certain dietary tweaks

    • See today’s main feature for more details!

• Omega-3 fatty acids have a lot of health benefits—including for the brain—but not all sources are created equal

• Today's sponsor, NativePath, are offering a convenient, sustainable, and highly bioavailable form—far better than cod liver oil!

Read on to learn about these things and more…

👀 WATCH AND LEARN

10 Simple Ways to Naturally Boost Testosterone

Click Here If The Embedded Video Doesn’t Load Automatically!

The number one way is “reduce stress”, so you might like to skip to where the video really starts, at 2:41 😉

🎯 MAIN FEATURE

Visceral Belly Fat & How To Lose It

We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

What is visceral fat?

First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

So what can we do?

Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

Cut alcohol use

This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

Get better sleep

You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

• Here’s a study of 101 people looking at sleep quality and abdominal adiposity

• Oh, and here’s a meta-analysis with 56,000 people (finding the same thing), in case that one study didn’t convince you.

So, the verdict is clear: you snooze, you lose (visceral fat)!

Tweak your diet

You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

• Getting more fiber (this is the biggie when it comes to diet)

• Eating less sugar (not really a surprise, but relevant to mention)

• Eat whole foods (skip the highly processed stuff)

If you’d like to learn more and enjoy videos, here’s an informative one to get you going!

Click Here If The Embedded Video Doesn’t Load Automatically!

❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE

Convenient, sustainable, highly bioavailable omega-3s (and more)

We've mentioned their other products before, and with good reason. NativePath's mission is very much aligned with our own: they want to help people live their healthiest lives possible.

They also believe that eating, moving, and living in harmony with the natural state is key to achieving optimal wellness. That's why they keep their products as close to nature as possible, without unnecessary additives. So, what's in this one?

• Krill oil: oil from krill, tiny creatures that are a potent (and sustainable!) source of omega-3 fatty acids, in a highly bioavailable form

• Astaxanthin: one of the most powerful antioxidants found in nature (it's also a carotenoid, and that's what gives krill their color!)

• Gelatin, glycerol, water: these make up the pea-sized softgel!

Bonus: because they break down in your intestines rather than your stomach, not only is there no fishy taste... but also no fishy aftertaste or burps (unlike many fish-oil supplements)!

Click here to check out NativePath's krill oil supplements—your body deserves it!

Please do visit our sponsors—they help keep 10almonds free

🌍 AROUND THE WEB

What’s happening in the health world…

• In the summer heat, know how to recognize—and prevent—heat stroke

• Improvement and adherence to guidelines needed to reduce heart failure death

• New sensor chip detects disease pathogens with 10x sensitivity

• Dietary weight loss-induced improvements in metabolic function are enhanced by exercise in people with obesity and prediabetes

• Daytime-restricted eating enhances running endurance without prior exercise

More to come tomorrow!

📖 ONE-MINUTE BOOK REVIEW

How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss - by Dr. Michael Greger

We've talked before about Dr. Greger's famous "How Not To Die" book, and we love it and recommend it... But... It is, primarily, a large, dry textbook. Full of incredibly good science and information about what is statistically most likely to kill us and how to avoid that... but it's not the most accessible.

"How Not To Diet", on the other hand, is a diet book, is very readable, and assumes the reader would simply like to know how to healthily lose weight.

By focussing on this one problem, rather than the many (admittedly important) mortality risks, the reading is a lot easier and lighter. And, because it's still Dr. Greger advocating for the same diet, you'll still get to reduce all those all-cause mortality risks. You won't be reading about them in this book; it will now just be a happy side effect.

While in "How Not To Die", Dr. Greger looked at what was killing people and then tackled those problems, here he's taken the same approach to just one problem... Obesity.

So, he looks at what is causing people to be overweight, and methodically tackles those problems.

We'll not list them all here—there are many, and this is a book review, not a book summary. But suffice it to say, the work is comprehensive.

Bottom line: this book methodically and clinically (lots of science!) looks at what makes us overweight... And tackles those problems one by one, giving us a diet optimized for good health and weight loss. If you'd like to shed a few pounds in a healthy, sustainable way (that just happens to significantly reduce mortality risk from other causes too) then this is a great book for you!

Click here to check out "How Not To Diet" on Amazon and get healthy for life!

May you be ever moving towards your goals,

The 10almonds Team