Health and Fitness

Video Summary of “How to Reduce Visceral Fat and Increase Brown Fat with Two Practical Steps”

I introduce this informative and trending article written by Dr Mehmet Yildiz on Medium.

Introduction

In this post, I introduce an article titled How to Reduce Visceral Fat and Increase Brown Fat with Two Practical Steps by Dr. Mehmet Yildiz on Medium. This article is not only inspiring but informative for people who aim to reduce visceral fat and increase brown fat for various health reasons. In addition, I provided the transcript of the video for those who don’t have access to YouTube. I hope you enjoy this video and find it helpful.

Transcript of the Video

Dear Subscribers,

I read an article titled How to Reduce Visceral Fat and Increase Brown Fat with Two Practical Steps written by Dr Mehmet Yildiz on Medium. The title immediately grabbed my attention as I am on a fat loss journey. The subtitle reflected what I needed as I wanted to improve fat metabolism with practical tips.

According to scientific studies, Dr. Yildiz points out that visceral fat accumulation poses serious health risks. In contrast, brown fat provides significant benefits.”

I asked Dr. Yildiz why he wrote this piece. He said millions of people suffer from the obesity epidemic caused by metabolic syndrome and insulin resistance leading to severe health conditions like type II diabetes, non-alcoholic fatty liver disease, heart disease, stroke, and some cancers.

Some people are more prone to these diseases due to genetic predisposition.

For example, he provided me a reference from a review article from the American College of Cardiology highlighting that “South Asians in the US include a heterogeneous group of individuals who trace their ancestry to the Indian subcontinent, including India, Pakistan, Bangladesh, Sri Lanka, Maldives, Bhutan, and Nepal. Compared to other ethnic subgroups, South Asians have a disproportionately greater burden of cardiovascular disease which often occurs earlier in life and is more aggressive.”

The article is very easy to follow, packed with information articulated well for readers at any level. For example, it informs that the most crucial factor in reducing visceral fat and having a better fat profile is to make the body insulin sensitive.

As a significant risk factor for metabolic diseases, insulin resistance is the critical factor to consider for reducing visceral fat. Therefore, the first viable option for making the body insulin sensitive is to balance blood glucose as the pancreas creates insulin to lower blood glucose. The lower the blood glucose, the less insulin is secreted by the pancreas.

To make the body insulin sensitive, he offers several options. The first option is to reduce refined carbs. The second option is to increase healthy fat as an energy source for the body. We know that one gram of fat has two times more calories than one gram of carbs, but the pancreas creates drastically less insulin when we eat healthy fats.

Protein also increases insulin secretion but not as much as refined carbs. As Dr Yildiz highlights, we cannot sacrifice protein as it is critical for our survival. But we can sacrifice refined carbs as they are not essential for the body. Some fats, such as omega-three, are necessary for the body as the body cannot produce them without dietary intake.

The third option to make the body insulin sensitive is spending energy by exercising. When we move the body, muscles might require more glucose. Thus the insulin can transfer glucose from the bloodstream delivering to the muscles. When muscles respond to the insulin signals, the body becomes more insulin sensitive. Therefore, when we exercise regularly, we might prevent insulin resistance.

The fourth option to inhibit insulin resistance is to reduce the elevated cortisol hormone. As the body creates cortisol to manage stress, the less stress we have, the less cortisol it releases.

And the fifth option to avoid insulin resistance and make the body insulin sensitive is going into a fat-adapted state by eating our food in a specific window and consuming more healthy fat and fewer carbohydrates.

After this background to reduce visceral fat, let me summarize practical tips to increase brown fat. Brown fat is healthier than white fat and can burn more calories.

The best way to increase brown fat is through thermogenesis. When we expose the body to cold air or cold water, it can create a chemical and hormonal effect.

So we may expose the body to cold temperature with advice from qualified health care professionals. Cold showers and ice baths can be great for those who can do them.

The second tip is to find ways to maintain a healthy blood glucose level, such as consuming less refined carbs, increasing healthy fats, and eating more nutrient-dense food with adequate protein.

The third tip is to make the body insulin-sensitive with a nutritious diet, regular exercise, quality sleep, and less stress by preventing elevated cortisol levels that can improve sleep quality.

The fourth tip is to Enter the fat-adapted state using time-restricted eating and consider ketogenic or fast-mimicking diets. As fasting and ketogenic diets might not be for everyone, we need advice and support from qualified medical professionals.

The fifth tip is to consider resistance and high-intensity training with advice and support from qualified health care professionals.

That’s it. I will reference this informative and inspiring article to the description section. I hope you find it helpful in your fat loss and fitness journey.

I also enjoy his reviews on nutrients and supplements. I provide links so that you can find relevant ones easily.

Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients

Dr Yildiz hosts his health and fitness stories in his publication called Euphoria on Medium.

Thank you for watching this video and subscribing to our channel. See you soon in another informative video.

Dr Yildiz points out that this article does not include health advice. He shared his reviews, observations, experience, and perspectives for information purposes only. If you have disease symptoms please consult your healthcare professionals.

You might learn about his background from his article posted by ILLUMINATION on Medium.

You may subscribe to his content at this link. He shares his health and well-being stories in his publication, Euphoria, on Medium. I enjoyed his Insightful Life Lessons from Personal Stories. He is the owner and chief editor of Illumination Integrated Publications on Medium. You may join his publications as a writer requesting access via this weblink.

I also introduced two trending articles by Dr Mehmet Yildiz that taught me valuable lessons about weight loss.

The first one is titled The Critical Role of Addressing Insulin Resistance on Fat Loss and Decreasing the Waistline.

The second one is titled Why Is Magnesium Not Just Another Mineral?

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