Every Way to Melt Visceral Fat FAST In 14 Minutes

Dave Asprey (0:00)

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SPEAKER_2 (0:45)

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Dave Asprey (1:04)

I'm Dave Asprey, the father of biohacking. And I spent the last 25 years treating my body like a human science experiment. I've lost over a hundred pounds. In the process, I've taught millions of people how to do the same. But more importantly, I increased my intelligence, I reversed my biological age, and I got over a lot of the diseases that you're supposed to get in your 70s that I had in my 20s. In the next few minutes, I'm going to show you every way to melt visceral fat that worked for me. And I'm only going to share the simple, easy, and affordable methods, and I'll save the best for last. And no, this isn't an ad for GLP-1s, because I did all this before they were invented.

The first hack works by exploiting a hidden weakness in human metabolism. Most people assume that once calories in your body, they're all treated the same.

But that's actually not how metabolism works, because you are not a meat incinerator the way the calorie bullies would have you believe. Some foods are remarkably easy for your body to process, and others force your body to spend a lot of energy just to break them down. So before you can even use those calories, your body has to pay an energy cost to unlock them. And the bigger that cost, the fewer net calories your body actually gets to keep. And that's what makes method number 6 so powerful for reducing visceral fat. The method is upgrading the quality of your diet, starting with one nutrient most people aren't eating enough of. Good quality protein. When you eat animal protein, your body releases satiety hormones. These are the hormones that tell your brain you're full and satisfied. But that's just the appetite side. The deeper mechanism is what protein does to your metabolism. Protein has a high thermic effect. That means that your body actually burns calories just to digest and process protein. In fact, your body burns about 20 to 30 percent of the calories in protein just when it's digesting. Compare that to carbohydrates. Only 5 to 10 percent of the energy in a carbohydrate is necessary to digest it, and fat is almost free. It gives you more energy and it requires almost no energy to digest. So every high protein meal turns your digestion into a calorie burning process, no exercise required. And realistically, you want to aim for about one gram of animal protein per pound of body weight every day. Things like eggs, grass-fed meat, wild-caught fish, and A2 grass-fed dairy. Those are the most bioavailable forms of protein. That means your body can actually use them efficiently. If you were to try to do this with plant-based protein, you'd have to eat about three times more and your gut can't hold that. So animal protein is the way if you want to not be fat. Another way to improve your diet quality is by cutting sugar and processed carbohydrates. When you eat sugar, your liver metabolizes it and your body converts the excess into visceral fat. It doesn't mean that a little bit of sugar will give you visceral fat. It means having lots of sugar all the time will. Sugar also spikes insulin. And every time your insulin goes up, your body gets a signal to store fat and to stop burning it. And if you do that repeatedly throughout the day and you have processed carbs and sugar all the time, you're going to be turning up visceral fat. And visceral fat is the fat around your organs. You can't necessarily see it. It's just the deadly kind of fat. So you want to replace carbs and processed foods with things like vegetables that digest slowly or with some fruit that will keep your insulin stable, give your body the fuel it needs without the visceral fat storing spike. You'll notice I didn't say whole grains because whole grains are not good for you if you want to lose weight. As powerful as these changes are, they're still primarily working through what you put in your mouth and they don't directly engage what your body does to burn fat. So more protein and less carbs is going to create the right conditions for you to lose fat. But they're not going to turn the engine for fat burning on. To do that, you're going to want to start moving, which leads us to the next method to melt visceral fat. No, it's not cranking out the miles on a bike or a treadmill. It's high intensity interval training, which is act number five. You might think that burning fat is going to require incredibly long sessions in the gym. In fact, I believed that when I was 300 pounds. I spent 90 minutes a day, six days a week, working out religiously without fail for 18 months and I never lost a pound. So exercising more and eating less is not the way, unless you're into suffering, in which case it's the way to suffer. What fat loss actually requires is the right hormonal signal and nothing triggers that signal faster than short intense exercise. High quality short interval training works differently than traditional cardio because the fat burning doesn't stop when you do. The intense effort creates what researchers are calling excess post exercise oxygen consumption, which means your body keeps burning fuel at an elevated rate hours after you finish. Going for a long run just makes your joints tired and makes you tired, but it's not effective for sustainable fat loss. Multiple meta-analyses. These are summaries of all the existing trials that are out there. I've shown that HIITS or High Intensity Interval Training reduces visceral fat specifically, and it does it in way less total workout time than steady state cardio. It also produces a meaningful spike in growth hormone and in catecholamines. Both of those directly cause your body to mobilize visceral fat as fuel. And as an example, I do a modified HIIT training for a maximum of 20 minutes a week, and I just had a whole body MRI. And I had the lowest level of visceral fat and fat in my muscles of anyone they've seen, even people half my age.