How to Shrink Dangerous Belly Fat in Just 2 Weeks

You know, there's a lot of lies out there about belly fat. People say, "Okay, you know what?" And it's because lies often happen because people make stuff up. And they make stuff up because it sounds like it makes sense. As you'll see today, and those of you who have seen us before know that we're very, very evidence-based. We don't really make stuff up. We look to see where the evidence actually sits. I used to do that at John's Hopkins, uh, one of the best, uh, places in the world for doing exactly that, looking at evidence in medical science.

Back to belly fat. You know, people say, "Oh, sit-ups are going to make you get rid of your belly fat." Makes sense, doesn't it? Juice cleanses are going to help you get rid of your belly fat. Makes sense, doesn't it? Fat burning pills. Oh, those things are great. They're going to help you get rid of your belly fat, right? Makes sense, doesn't it? None of these things touch this most dangerous fat in your body, visceral fat. It just doesn't do it. There's evidence about that. There's research that's been done.

But but first, what is visceral fat? Visca are the organs of your body. And visceral fat wraps around those organs and silently attacks your body from the inside. It triggers inflammation and even drives insulin resistance. Now, how does it do that? It's a simple thing. It creates a hormone and the engineer uh the engineers and geeks in the in the crowd may be aware of it. If you've seen some of our information before you, our content, you may be aware of it. You see, a body cell has to have a blood supply, and if it doesn't have a blood supply that's adequate, it will start to die. Same thing happens with body fat and visceral fat. A body fat cell needs to have a healthy blood supply. If it starts to grow too big, where the blood supply is just not helping it enough, it actually starts to die. And talk about inflammation. A cell dying is very inflammatory. So, it has something that the engineers called something like a dead man switch, meaning it just shuts itself off if it's not working. That dead man switch for a fat cell is a thing. It's a hormone. It's called resistant. And it does, guess what? Exactly what the name says. It makes that cell that fat cell resistant to insulin. So now if that fat cell is res resisting insulin, it's not going to take blood sugar in from the blood into that fat cell and then turn it into fat. It's not going to turn it make it uh bigger because it's not making fat anymore. All of that works great, right? Yes, it does. And it keeps that cell from dying. However, the problem is when it releases that insulin, that resistant, that resistant goes not only to that fat cell, but to every other fat cell, every muscle cell, every liver cell. And now your every cell in your body that needs to respond to insulin is beginning to push back and become resistant to insulin. So that's why body fat is so important as we age. I mean this whole thing of insulin resistance becomes a vicious spiral because it starts out as a problem getting sugar into your bloodstream because you're starting your insulin receptors aren't working as well. So you increase the insulin, right? Well, you increase the insulin, then you can't People don't understand it, but you can't burn fat when your insulin is high. You can't burn fat. Your fat cells get bigger and bigger and bigger. So what started out as a problem, just a small problem burning some carbs turns into a problem burning carbs, burning fats. You can't get the energy that you need because you can't pull those those fuels into your body. So back to this fat, why is it so important? It's even more effective at creating this thing, this dead man switch called resistant. It triggers inflammation. Visceral fat triggers inflammation, raises your blood sugar, raises your blood pressure, it directly damages your arteries by messing with your metabolism. And so that's how visceral fat clogs your arteries. You can look thin and still be at serious risk because you're what we call skinny fat. You've got fat on the or tophi, thin on the outside, but still fat on the inside. Now, that's why this is so important. There are proven strategies, though. Proven strategies, not something that somebody made up and told you is a lie. Proven strategies that will help you remove this visceral fat. And you can start this process undeniably in two weeks, 14 days. So, Jesus, I know I talked on I talked on too long. I got too too aggressive, too excited about this. So why don't you come on, calm me down and tell us about visceral fat.

>> Absolutely. There it goes. 90% of our audience already, but but it's good because the information is really good. Uh and and we have some people that might not want to wait that long and just want to go to the punch. We're trying to do that.

>> But before we go, if you notice, the title is about visceral fat and its role on clogging arteries. So, uh, just a quick plug on the description of the video, Dr. Brewer developed a seven-step heart attack prevention protocol that you can just go ahead download for free. Just click on the link, get it done, and that's it. All right, let's talk biser fat.

So, um, we have something interesting to introduce before we go to the methods of reducing it, and it's remembering that we have different types of fat actually. So, if you're thinking that it's only the same body, the same amount of fat below your skin and below your organs, you might be wrong. Uh, there are at least two types of fat. One is on the right side. That's a white fat, which is basically one cell with a lot of fat on it on a big bubble. And there's brown fat. Brown fat is multiple pellets of fat within it. The big difference is white fat is the one that will trigger more inflammation, more hormone issues, more uh problems with cholesterol, glucose and ruin your metabolism um and lead to clogged arteries and heart attacks. Brown fat on the other hand actually minimizes all this problem, retains more heat. I think Dr. Brewer, you had an analogy of what brown fat is. Can you share that with the audience?

the thing that you tell me early morning.

>> Yeah. Think of it as a heater, a heating blanket. Uh you know, one of the things that a lot of people don't know is that infants have a lot of brown fat. It's unfortunate that we don't retain it as much as we age, but uh some of the things that you're going to tell us about today help us regain that brown fat. Brown fat's not bad.

Ex.

>> It's a good thing.

>> Exactly right. That's the main point. Uh there's a third type that I didn't put here on the image that's called beige fat. And beige fat is kind of on that transition. So you can turn some of that beige fat into brown fat by doing some of the stuff that we're going to be discussing today. And I want to give uh some credit and kudos to Dr. Sha Amara who was with us in the show last year. Uh some of those strategies we adopted from him and we are just trying to um increase the amount of evidence behind them.

Um, the first one it's not going to be a surprise to anybody. I think I think uh but the problem is the way you get it done and the results that you can get from it. Um, and that's just basically going into a low carb diet and just by cutting carbohydrates, the impact that carbohydrates have on elevated insulin and the impact that it has on fat buildup just makes such a huge difference. There's a study that we wanted to share and I I didn't put the screenshots for every study but you can see the you can see the links of them on the description of the video. On this study uh they they assessed what was the impact of a low carb high-fat diet and even just within 14 days they showed a reduction in about 2.8 cm of waist circumference, 25% reduction in triglycerides, 30% reduction in fasting insulin, about 3 lbs loss on the subjects, and visceral fat reduction of about 7%. And I know five 7% might not look like much,

>> but that's what starts the process on starting to burning those white fat that you have in there and turning any beige fat that you have into brown fat.

Um, there is a video from our friend Gil Barbalo where he he he titled it the the best diet to burn visceral fat. And the conclusion on that study uh I think it's the carb funk study. Uh they found that anytime you reduce your calories, you're going to reduce your visceral fat. And I think there is some point to that. I think I think that's a valuable information and you can do that. But we do think that is way more efficient to do it by approximating this with a low carb uh even high-fat diet which is just basically a keto diet.

Do you have any any thoughts on this one?

>> Yeah, you know it's um I used to be a uh a long distance runner uh marathons even an ultramarathon. Didn't do much intensity work. didn't do much uh resistance training and had a low-fat diet. And it was interesting. I was in my 60s when I switched from that, late 50s, early 60s when I switched from that. And it's interesting, I weigh maybe 10, 15 pounds more than I did then, but my belt size is smaller. And so you do get a better impact on your um on your body composition, fat versus muscle when you're doing again. I spilled the beans, spoiled the beans, didn't I? As usual, but that's okay.

All right. So, uh I mean, and there's there's more evidence on it. I mean, the show the show needs to go on and it's uh we can do a show only a low carb diet and let us know if you want to see that.

Um, but we want to go ahead and talk about the other strategies because we know some of you guys are like just with your pencil and your notebook trying to put the notes on this, right?

Uh, so let's go to the next one. Uh, the next one is fasting. So either doing al alternative day fasting, prolonged fasting, what works fantastic or intermittent fasting.

um any of those methods are basically going to trigger and start putting some uh changes on your viseral fat. On another study uh they tested different types of alternative day fasting. In one of them they did 25 hours between consuming 25% versus 125% of energy needs and the other one was consuming 75% of needs on a day like doing basically kind of an OMAT type of intermittent fasting. And what they found is that after 14 days, fasting insulin reduced to about 31%, waist circumference reduced by 2.2 cm fasting glucose went down CRP went down the subjects lost like 1.5 kilos and uh the visceral fat reduction was similar to the low carb diet which 4 to 6% um loss of viseral fat and and I do have an example for uh for or for it which was my own case uh about a year ago I decided to do my first my first prolonged fasting experiment I primed myself doing some intermittent fasting for a couple of months.

Uh uh and and I started doing I did a one or two to two days prolong fasting before doing this. But when I finally decided to do a like a more long time term the time, I basically did what you see up there is my first MRI before doing the fasting and all you see in yellow is fat. So, I had a problem. A lot of fat on on the love handles, some fat within the organs, which is all the yellow that you see between the the brown and the and the big big black bulb that you see with the blue arrow is basically the muscles on my spine.

>> So, Jesus, can you can you point those out with your um pointer?

>> I don't think I can.

>> Okay.

>> I'm not sure it's possible. Let

>> I don't know what I did here. Uh, cancel this. No, I'm not sure I can.

Um, but if you just look at just look at the arrows. Like if you look at the blue arrow where it's pointing, that's that's the back muscles. And the black things that you see on the sides is basically the muscles on the abdomen. And the red arrow is pointing at all the fat that is between the muscles and the skin. So that was me like a year and a half ago. And all the other black spots that you see on the middle, like the bubbles, that's just organs and intestines. And after just one week, three days water fasting, two days sardine fasting, uh, see my muscles look more prominent. And it's not not because I grow them. It's it's because there's less fat around it. So way less fat on the low handles, way less fat between the organs. You see more black than it is yellow. and and and and and that's kind of uh the impact that you get with only with trying prolong fasting once. Of course, you you cannot just go head first into this. You need to prepare. But it really makes a difference.

>> In fact, you you didn't prepare completely for that fasting and but that's that's for another another story that we told at another time, right?

>> I I think I prepared well before the fasting, but then I screwed up during the fasting. I thought, "Oh, I'm going to do fine. This isn't going to be fantastic." And I decided to play soccer like two the second or third day of fasting, not replacing electrolyer properly. So, I I had I had some significant side effects. I will probably do it again, but I don't think I I don't think I have to because one thing that I really kept after doing that like about a year a year and a half ago is that I don't feel I don't feel hungry anymore. Like I I honestly I don't remember what it's like to be hungry.

>> I don't really remember it.

>> It's amazing the impact that that has on your metabolism, isn't it?

>> It it really is. It really is. All right. So, uh next one is fermented foods. So, fermented foods target another aspect of burning fat and improving metabolism, which is the gut biome, which is usually uh neglected. And another study they tested uh and a specific bacteria from fermented foods that I have right here bifido bacterium animalis lactis GCL2505 and this is on a Japanese population though but it's interesting nevertheless and after exposing uh the subjects to this about 12 days after they did see a a reduction visceral fat area measured by a CT scan of about 8.5%. Waist circumference reduced by 2.4 cm lower leptin which is the hormone that makes you uh hungry. Uh CRP and uh fasting glucose reduced and the gut biome uh composition shifted in about 3 to 5 days. Uh I'm not going too deep and very geeky into the the studies themselves. You can check them out on the description. But basically, it's it's about the the effects that have when you u nurture your gut biome with the right stuff and when you change unhealthy refined carbohydrates that are messing up your gut biome for other types of food like fermented foods that will improve. Not everybody tolerates fermented foods, but for those who do, it really can be a big difference in regards to visceral fat.

Uh what do you think about that, Dr. Burr?

I think that's very impressive and it we keep seeing as we keep doing our work, we keep seeing this evidence that fermented foods actually do help. Um, they're not um in the past there wasn't a whole lot of evidence, but over the past 5 years or so, there's been evidence continuing to pile up. It was something that made sense to people long ago, but they just the evidence just wasn't that clear. Speaking of evidence, uh, as you noticed, Jesus is, um, referring to some articles that he's looked at in terms of preparing, prepping for this, um, this video. Some people would like would say, and I would, for example, I'd say, well, let's show all of the at least the title pages. Jesus has got a really good point. As the audience grows, we've got more and more people who just they get burned out on on looking at that. the the bottom line is um as I said in the beginning we do look at evidence and um that's what we do.

>> Fantastic. And another thing is although you know how this is sometimes in YouTube we lately have been criticized for looking like oh you're doing kind of a clickbay title. I don't I don't think it's necessarily clickbaity because we're showing the papers that you can do this in about 14 days. The problem is there's a lot of people out there that would like to see the results by doing basically nothing or just getting getting kind of a magic fix that's low effort.

>> And I'm sorry to say like health is it's not necessarily low effort. And I'm I'm trying to segue to the next point. Oh, there's actually a couple other points before we go to that one. Let let's go to first uh cold exposure and sauna. Cold exposure uh it it's something that honestly is not easy either. It requires some effort to it as well. And and there's some risks for people uh that have some uh heart rhythm issues at least on paper that a uh quick change on on temperature might cause something. There's always that fear uh from physicians. That's why they don't recommend it. I don't have I haven't seen it that often or never. But still something that on paper could happen. But anyway, regardless, cold exposure on a different study showed that after 10 to 14 days, you could reduce some of of your visceral fat up to 3 to 5% in some small trials, though we got to point that out. Those are small trials. But the the key concept here is that it seems that cold exposure can help uh turn some of that beige fat that we talked at the beginning into brown fat. So more metabolically healthy active fat rather than the white unhealthy fat. So that's what kind of what cold exposure does. And in the other hand uh saunas uh in another study after 14 days of not just the sauna but in adding that to exercise showed some reduction of visceral fat and the excess scan of about 6%. reduction reduction in insulin resistance uh reduction in systolic blood pressure just because you open the arteries reduction in in waist circumference fasting glucose all of those metabolic markers are really positive to to put down so I know you have thoughts on both why don't you talk about cold exposure first Dr. brewer and then we can go to your experience with Hot Works.

>> Well,

>> this is not an ad for Hot Works though.

>> So, remind me to talk about Hot Works in a few minutes because we went there with Fred and had a blast. Um, the the major thing that I think about when you talk about these two things though is something we've already started referring to and that is intensity versus non-intensity. you know, whether you're talking about a diet, um, fasting gets intense and, uh, you know, people come to me and they've lost weight and they say, "What else can I do?" And, and I asked, one of the first things coming out of my mouth is, "Well, what what are you doing in terms of fasting?" Quite often they say, "Well, I'm doing a little bit of um intermittent fasting." And that's, you know, that's good, but they want to know what they can do better. And I start saying, "Well, have you ever done prolonged fasting?" And you know, I see the X come up and h that's too intense. I don't want to do that with uh with running. People will do this long slow jog. And yes, there's there's a clearly a place for level two intensity work. But there's also a place for more intense work, highintensity interval work. When you look at uh e even with temperature uh there is there's a place to have some intense experience with with temperature both on the hot side and the cold side that you're just now referring to. Now once you begin to think about it more uh deeply it makes sense. But not only does it just make sense, evidence backs this up. So why does it make sense that uh exposure to cold for example would help you increase your uh brown fat? Brown fat is our body's response like I said before it's an internal heating blanket. uh regular fat h can insulate you somewhat but it doesn't have as much active as much mitochondrial activity again whereas regular fats sort of like a a a blanket. Brown fat's more like an electric blanket. It's got a heating system set up wi- within it inside it and it drives fat. Again, babies come out of the womb with more of that and we just tend to lose it because we don't ever stress it. Biological systems respond positively to stress. That's my reaction when I hear about that.

>> How do you how do you do cold exposure?

>> Well, I personally

>> Personally Yeah.

>> Uh personally, as I've shared many times, I'm very cheap. So, I would love to have a nice sauna and I'd love to have a nice um uh cold plunge device. I don't have either, but I do have a shower and a bath. And uh whether it's in the summer or the winter, I'll start off my shower with um as hot as I can stand it for a few minutes and then go totally the other direction as cold as I can take it, completely cold. And I have to tell you, uh, we visited Jackson, uh, uh, Wyoming a couple of years ago, and that was the coldest shower I've ever taken in my life. And then I found out why. They actually have um some year- round glacier on top of that mountain. So So that felt like that water was coming off of the glacier and right into my shower. It was cold,

>> man. I I I try to do some of that as well. I don't think I can yet go into just a a tough with a b bunch of ice on it. I know some I know some people do that. And and the one thing that I I want to mention on on cold exposure and that kind of cold punches is that I think from all of these interventions, that's the one that has the weakest evidence and that's why you don't see that recommended on media. uh but but I haven't seen significant evidence against that other than the the hardware emissions that we mentioned. Probably we need to go deeper into that specific topic.

Um, but I mean that's that's kind of the point.

Um, now you mentioned uh saunas and we mentioned hot works.

Uh, how was it? Like we have our our good old friend Fred does that like two or three days uh a week and I remember you mentioning Fred. I I think this is your your secret to to longevity.

>> So what Fred does he he works with one of these or he's a member of one of these um exercise groups. This one's called Hot Works. And again we don't get any money from them. This is not about that.

Um, but the way they work is they'll turn the heat inside. So, they've got like a sauna room. It's insulated with strong heaters in it. And they'll get the heat up to 105 Fahrenheit, 110, what was it, even 115, something like that,

>> I think.

>> And then you go in there and you exercise in that heat. And Fred did a great job on that. He's used to doing it. Like you said, he does it what, two or three times a week. Uh he took us when we were in Vegas um for some of the training and some of the boondoggle. Uh but when we were in Vegas for that uh we uh we went to Hotworks with Fred and did some hard cycling in 110 120 degree weather. It was challenging and again it gets back to what I was saying a minute ago.

Um, it's challenging his cardiovascular system. it's challenging his cellular ability to uh to cool down while it's also making a lot of energy to push with. So, uh I was impressed and I do think that in that um highintensity work that Fred's doing in there is a big deal. The other thing to think about is what we always tell our patients and that is it's focusing on his legs. So, that's where your muscle is. Our standard in talking to patients about about um muscle work is that number one, muscles are your biggest internal safety valve against insulin resistance. Quote what a lot of people think are normal aging.

Um, when people think about muscle work, especially men, they think about our arms. That's not where your muscles are. Even Arnold Schwarzenegger, he's got huge arms and these bodybuilders, but their legs are bigger. the muscles in the thighs, the hips, the calves.

Um, and so something like an like uh cycling is a really really big deal. The other thing, and just tell me to be quiet if I'm going too far, but

>> this is your show. Go ahead.

So, uh, the other thing to think about is you can in terms of dealing with aging and pre-diabetes, you can have your diet totally dialed in. But there are a couple of key places where uh you got to have it working and diet has no impact, zero impact at all. One of them is the uh capillaries. Uh why are the capillaries so important? We'll talk about it in a minute, but we tend to lose capillaries with diabetes, pre-diabetes, and with uh just quote quote normal aging. Well, if you're losing your capillaries, why is that a big deal? Capillaries are where your insulin receptors live, the intersection between your bloodstream and your muscle. So, that's why capillaries are so important. You're not going to get regrowth or repair of those capillaries that are decimated by aging and insulin resistance unless you're actually stimulating them. As we've been discussing through here, more of an intense stimulation. And walking's not really going to create intense stimulation of the capillaries in your legs. Highintensity interval work does. And so I think that's part of part of like I said like you said Fred's superpower. Another place where it's critical is um the mitochondria. And again the mitochondria in those larger leg muscles are a critical place. You can get all that sugar out of the blood where it can do damage and into the muscle where it's safe, but you still got to burn it once you get it in there. And you're not going to burn it without mitochondria. We've known that mitochondria are critical to healthy aging. We've known that for almost what 80 years now. And so, uh, there's a couple of things that are really critical to our health that you can have your your diet totally geared in on but still completely miss. And they're not nice to have. Most people say, "Oh, well, you know, that hit training, that resistance training, it makes me look a little bit better, so it's nice to have assuming that it's not critical. It is core to what we're talking about."

Well, I like how you jump from saunas to highintensity interval training because this study actually was about exercise during doing sauna. And one of the dangers uh that uh doctors have regarding this, it's again heart rhythm issues. They on the hot works they even give you kind of a a color with a red button for ask for help in case you feel ill

>> during the ex the workout. And the big problem with when I saw the research was the dehydration. I think that's the biggest problem disturbances between electrolytes, potassium, sodium, calcium that can lead into a cardiac event. Not necessar it's not a heart attack. It's a red heart rhythm issue. So that's the big deal. That's the big problem. and and and that's why you don't see it recommended over and over again. But but saunas do have some evidence on regards to visceral fat and overall metabolic health as well. So uh I think you do have a and you said it like I have atrial fibrillation. I'm taking an anti-coagulant

>> and I'm not worried about it. Like I'm I'm going to ahead and go ahead and do it. However, sauna for you and intense exercise on saunas um is not the main intervention you do. So you have again you have to prime yourself to do any type of intex or exercise before doing it. Another comment I would make is you've mentioned a couple of times uh the physicians and uh non-f physicians alike people tend to be very nervous about um things like sauna, things like cold shock or cold uh therapy and even highintensity interval work. And the assumption is that they're bad for your heart. I would I if you're somebody watching and you've you're struggling with this, I would ch I would challenge you to take a look at the real evidence. I think the real evidence that this intensity work is dangerous is way way overblown. And again, it gets back to well, it makes sense to people so they don't question it. Even if it makes sense to you, you should question it because intensity work is the kind of work that your body is going to respond to.

>> Yep. Yeah. And it's it's a lot of there are a lot of reviews like they're saying it it would be unethical to do a a trial on this because it's too dangerous. That that's that's what you see in there.

Uh, all right, let's go to the next one. And I think you already spoiled the beans as we say.

Um, the next one is high intense interval training. I think this is one of those that we're talking about effort and doing the hard work. I mean, to me, there's no more hard work hard work than this.

Um, after a couple of uh weeks with about six sessions, six sessions of HIT, you're able to reduce about 6 to 11% of your visceral fat after 2 weeks. reduce insulin uh resistance, lose weight circumference from 2.5 to 4 cm and reduce body fat of about 1.5% which uh doesn't sound like much but most of that is visceral fat. The one thing you need to remember there's a kind of a threshold for this. So if you have over one pound of visceral fat you are in trouble. If you have more than two pounds you're clearly in higher risk.

So to me this this was really impressive to see. This is kind of the strongest evidence that I saw and and it really to me it makes me think it really is the best exercise you can do for this specific purpose and for others but it includes this one uh this benefit which is really cool.

Uh want to want to talk about about HIT Dr. Ber?

>> Sure. And again, you've pointed out a couple of times that I keep going back to HIT as we're talking about this kind of intensity work. It's because HIT is the best uh the best research. It has the best evidence. You mentioned sauna. Now that we were talking about HIT, I'm going to go back and talk about the evidence around sauna for a second just to give you a hard time. The the problem with the evidence around sauna is a participation bias.

Um, and what does that mean? To get into the details, they've got tons and tons of evidence or or tons and tons of studies showing that people that spend a lot of time in the sauna in saunas are in better shape cardiovascular wise, but they really don't have any prospective studies. So again, it gets into this whole concern about causation is not the same as correlation. There's clearly a correlation between good health, good cardiovascular health and sauna use. The question is which caused which? In other words, is it because I have good cardiovascular health that I can spend time in the sauna or did the sauna cause me to have good cardiovascular health? That's the bottom line in terms of the confusion there. But um as you've said, you brought up highintensity interval work. There is none of that question. There's plenty of what we call randomized clinical trials which will show that you do highintensity interval work and you're going to get positive impact in terms of your health.

There's one question that we get all the time. Can you give us a a brief reminder on your hit type of uh training? How long, what type, what you do? and then maybe you can mention reduce exertion high intensity interval training and I know this is a topic that you like.

So,

>> okay,

>> just kind of a a refresher on how you do it.

>> So, I used to do almost completely what we called uh LSD, long slow distance. It was more of that level two kind of work when I was doing uh longer runs like marathon and and uh ultramarathon. I did get some basketball in and when I was doing basketball that gives you highintensity bursts. So that was a saving grace during that period of time.

Um, when I left Toyota, we had an indoor court there at Toyota which we could use and pl plenty of guys that were interested in playing.

Um, but when I left Toyota, I didn't have that uh that opportunity to play that play as much basketball anymore. I uh also that was also about the time that I discovered I had significant pre-diabetes and then what late 50s and then aged into diabetes.

At that point in time I continued some uh level two work always continued some aerobics with e with even just walking. still do that but uh I did a lot added a lot more intensity work in in the form of highintensity interval work. The standard highintensity interval program has been to get about 20 intervals per week and an interval is a highintensity phase followed by a rest period or recovery period. The standard ones would be to get to about 70 to 80 85% of your max doing running. You can run uphill like Shanra talks about. Uh you can do it on a bunch of things. You can do it on an air I do it on a 30-year-old Schwin a dine sometimes. A friend of mine recently gave me one of those uh small trampoline type things called a rebounder. I always thought those things were so wimpy looking, but it's because I didn't know what people were doing on them. I thought they were just bouncing up and down. When you uh when I actually started looking at it, they started talking about doing a flat sprint on a rebounder. And once I tried that, it was like, oh my gosh, a whole different ball game. Not quite so wimpy as I had thought. And in fact, at this point in time, uh, when I'm doing, uh, hit, it's almost always, um, either hill runs right now, hill sprints, or hill runs, hill sprints, or, uh, rebounder sprints. Now, to your point about uh, Reit, over the past decade or so, there's a new kinder, gentler sort of version of HIT that's come out. It's called reh stands for reduce exertion high intensity interval work. You say reduced exertion but part of it is actually a higher intensity. Instead of going to 70 to 85% you go as close to your max as you can. But instead of doing one minute at an intensity level and then backing off to recovery, you only do 20 seconds at the max intensity level. So instead of a a regular hit um 60 seconds at 80% you're doing 100% only 20 seconds. So 20 seconds at 100%. The other thing that you're doing differently is you're not doing 20 you're not doing 10 or seven or even seven of these in a session. You're really only doing two or three. So rehit, you're doing fewer intervals. They're more intense, but they're much much shorter. And sure enough, you know, when you're doing a full hit workout, you feel washed out the rest of the day. You don't really feel that washed out on a reh because number one, I think the intervals are shorter. Number two, you're doing a lot less of them. So what I do now is I do um the reit the two intervals higher intensity uh four times a week usually. Uh I do one long hit session which can be uh five to 10 uh usually hill hill runs, hill sprints. So, I keep trying to mix it up a little bit.

>> Fantastic. Um, you used to say Reit, the new kid on the block, I think he's a teenager now.

>> Yeah, you're right. He's he's been around long enough to where the the evidence is pretty clear that Reit's very very helpful.

>> It can substitute usual walking like you can get the same benefit in in less amount of time, which is requires more effort though, but but that's the benefit.

Uh, and I'm glad that you clarified that LSD is for long distance running because I got worried you were talking about your 60s and 70s.

>> No, I'm not that I'm not that Well, I guess I am that old, but no, I never did that stuff.

>> Okay. I hope a good boy.

>> Hope this doesn't get us demonetized. We're talking about distance running here. All right. So, there's one slide that I had I have for you guys.

Um, what doesn't work? So, uh, if you're thinking a abdominal exercises, doing sit-ups, uh, planks doesn't do anything for viseral fat.

Uh, it it's good to do it though, like it strengthens your core. It it will make more more muscle on that area, but doesn't impact viseral fat.

>> Let me interrupt.

>> Sure. Go ahead. There's a key different and what you're getting at is there's a difference between increasing muscle strength and burning fat. And you just got to remember that that's good.

Uh, and so we're not saying not to do planks or not to do safe sit-ups because there's there's a type of situp that will hurt your back. So it's not any type of any type of situp.

Uh, but for the purpose of visceral fat, VAT is visceral adipose uh tissue which is basically same thing as viseral fat doesn't really work.

Uh, long slow cardio can help uh uh but it's not as effective as HIT and the problem is cardio alone can increase your cortisol a little bit. I'm not too worried about the cortisol impact though. But in regards to viseral fat uh it doesn't really help that much. like the cardio benefits can outweigh the cortisol rise uh a little bit or raise but but not it's not the best exercise that's the point detox you do diets and juices anytime you see detox uh I I despise that work that that word detox I mean the liver already does that for you the kidneys do that for you don't eat detox diets or uses that that's not the way it works uh lemon water apple cider vinegar alone They might have some influence and and digestion and and the way you absorb glucose, but it's not necessarily going to be a gamecher alone. And fat burning supplements, just stay away from those. Some of those are contaminated with some other substances, and it's not we we don't recommend them, basically.

Um, yeah. So, uh, any additional thoughts we hope before we go to the Q&A, Dr. Brewer?

>> Uh, no. Oh, I think I'm starting to look at some of the Q&A. There's some great comments in there. So, we do want to get there and see what we can answer. We got Rock Warren Crow talking about he's saying, "I'd love to have I pray for the day that we have an AI agent that la that does a lab core report and uh helps you interpret your labs." So, we obviously we got to talk about that.

Uh, we got somebody else, uh, Donald McLaclin saying he's saying hello from China. We got somebody else, uh, talking about DEXA scan. So, there's some great questions. I can't wait to get to them.

>> Fantastic. Let me see. U, maybe Aspen can help me. Do we have the unclogging Arthur thing or the water bowl? whatever you have on hand, Aspen, before we go to a Q&A. So, I'm glad Aspen found it because I couldn't.

Uh, okay. So, the before we go there and the Q&A, I have an announcement for you guys.

Uh, and I want to talk to you about Dr. Brewer's moonshot. Uh, Dr. has the idea uh to go into people's houses and and do a new show where it's going to go to your house. It's going to review what you're doing correctly, what you could improve, and help you clean your lifestyle in person. Going to your fridge, going to your exercise routine, uh anything else that you want to share with him. No cheating though because we need to find out what's what's wrong to fix it, right?

So, uh I realize that this is not for everyone, but whoever is interested on this, uh we're doing a pilot for this project on 11th and 12th of October in Dallas. So, if you live in Dallas or near the Dallas area, maybe something like 45 minutes, an hour away, uh we would like to meet you. Dr. will be happy to go to your place and review all the stuff for free.

Um, of course, there's some process to to do there. Not everyone might be comfortable sharing their personal life on a YouTube video, but if you're comfortable with it and you would like to have stay, how do you call that topofthe-art state-of-the-art prevention with Dr. Brewer, uh, there's a form on the description of the video. Fill out that form.

Uh the chances close on next Monday. So you have until Monday to to do this.

Uh want to add something to this, Dr. Burr?

>> Sure. If if you look at what we're talk we're looking at, it sounds very invasive the way you bring it up.

>> Oh, sorry about that.

>> But but you brought up one a couple of the models that we're talking about. One of them, didn't you call it Hell's Kitchen?

>> Oh, yeah. Well, if you're familiar with uh Gordon Ramsay's health kitchen project where he goes to restaurants and they see all the mess that is in there, helps them clean that up and rehabilit rehabilitates those restaurants. Uh that's kind of the model. We want to give you the blueprint what you need to do

>> from that on a day day moving forward so you can clean up your lifestyle finally.

>> And the other one was another one you sent it was Cesar the dog whisperer. What's his last name?

Uh, Cesar Milano.

>> Cesar Milan. Cesar Milan. He does kind of a similar thing. He goes to the dog owners, sees all the mess their dogs are having on their houses, tells them, train them, gives them the blueprint and homework to do so they have a nice behaved dog.

>> So, as we're talking about developing it, so the bottom line is it's just the it's more of a fun approach as opposed to being invasive or anything like that. It's saying, "Look, you know what? Let's take a look at some real life examples."

Um, and you may say, "Well, my life has to be totally out of control and I have to have issues in order for it to be video worthy." Yeah, I mean, that would be fun, but most of our patients lives are not totally out of control. In fact, most of our patients are folks that have already achieved a very unusual amount of control. So, uh, we think that that's an option as well. just uh think about it if you'd like to um to uh get a little bit more of a of a visit, a house call.

>> So

>> I prefer the term house call. Uh, I I I I have my fair share, let me tell you.

>> Oh, do you?

>> Oh, yeah. Uh, but it's a little bit different. And and the whole point here is you know how media works. Uh, the point is to provide the message.

>> So sometimes people like to see examples and see, oh that's something that's happening to me. That's kind of my my own story and I'm interested to see how they handle this, how they handle that. And that's the main purpose. reach out people who might be struggling with the lifestyle changes that they need to do and give them some hope that they can do it.

>> Oh, it it's very it can be very very powerful. You know, the one you sent me about Cesar Milan doing that house call visit with uh Jerry,

>> the guy from Seinfeld.

>> Yeah, Seinfeld. He had a dog that just did not like men. And it was a very very enlightening channel cuz I've got a dog in my family that's very very nervous about being around men and we didn't know what we didn't know.

>> Yeah. And and and here we want the opposite, right? We want you to stay away from junk food and feel comfortable.

With it. So there you go. Fantastic. So let's go, let's go to the questions. And I'm warning you, Dr. Brewer, this video, this video is not going to be an hour long. This is going to take longer. So, uh, grab a seat, get comfortable.

Right. So, uh, as usual, we start with members' questions. If you're not a member, uh, you just click on the button that says "Join" next to the subscribe button, or there's an option that says "Subscribe Plus," whatever that is on your screen. This is not YouTube membership. This is a channel membership. So, um, we can answer your questions first. Nepa Gandhi, hello, uh, from Kolkata, India, city of joy and Mother Teresa city. Hi, thank you so much for watching us from over there. Harlon Bounds, good morning. Take ads. I'm getting closer. Good morning from Cary, North Carolina. Wakas Kureshi, what is the primary cause of belly fat? Stress and high cortisol levels or insulin resistance?

That's a great question. It is a great question. I personally haven't seen evidence that would, uh, that would separate the two in terms of priorities. We both know, I mean, we all, I think most of us all know, and thanks for bringing it up. Uh, those are critical. Cortisol and, um, and insulin resistance, both are big deals in terms of visceral fat.

I'm glad you mentioned that. But as usual, you're gonna say it depends. Which one is more important? I don't know. I'm not even gonna say it depends. I'm gonna say I do not know. Interesting. My money is on insulin resistance. Uh, but it, but it's because, uh, stress and high cortisol promote even more insulin resistance.

Well, I will say this. If I were to put money on it, I would agree with you. I'd put it on the same place. Insulin resistance. And you know, that's something that, well, that's something that I think is immediately obvious and it's so, so common. Yeah. And it's so, and it's so funny because we're not gamblers. So, we, we were to Vegas and we didn't spend a dime on the casinos because we're not like that, but we are able to put money on this kind of stuff, right?

Kit Lawson, hello from Arizona. Richard Milella, good morning from Northern Arizona. Thank you so much for joining us, guys. Uh, okay. I have a question from John Bondi. Where do I learn how to fast safely?

Um, the, that's part of what, what our team does is help people learn how to do that. And so that's, you know, as you and I discussed, there's some tricks to it. There's some things to be aware of. And as we discussed earlier on, that's why we trained, uh, we've got a whole, there was not enough of us to go around for the demand. And so if you're seeing our team already, uh, ping your health coach. And if your health coach is not able to give you that kind of training, we'll get somebody for you that can. You can call 859-721. That's the wrong number. Aspen. 859-721-1414. Correct. That's the right one. Um, yeah. And Dr. Brewer has built a, a local network, uh, health coach trained directly by him, uh, to deal with this kind of stuff. We unfortunately, we don't do much on fasting on the channel, though. Uh, we might as well just do another live show where we talk about how to fast. Uh, that, that might be good.

It might, it would be helpful. And again, I know we've got, we've got both, we've got folks that are seeing us as patients already on the video today and folks that aren't. And, uh, either way, our, we've got teams that are that are trained and can help you, should be able to help you.

Wakas Kureshi, does Ashwagandha help in reducing cortisol levels? As far as I remember, it does, like it has an impact, but Ashwagandha has other stuff in there. Uh, we, we ought to as well do another video, another one video on Ashwagandha specifically. I, I think it helps. I, I will not use it as my first resource. Uh, any thoughts on this one, Dr. Brewer?

Same thing. Yes, I think there's evidence that that supports using it, um, but not as the sole method.

Yeah. Uh, Tony Garcia, a friend of ours, doctors should request a scan for everyone. It is eye-opening seeing our own images. It is, and that's why I decided to do an MRI other than, I don't think I have a DEXA scan nearby that I can go to. Uh, DEXA scan is basically the same test they do to measure bone density, see if you have osteoporosis, but there isn't a specific one where they can measure both visceral fat and muscle mass. I decided to do the MRI just because it was closer. Uh, Dr. Brewer paid for it and, uh, and you can see the images and the fat, and visually it's more impactful. That's why Dr. Shaomar likes it more. But we do usually DEXA scan, uh, with patients more, more routinely because it gives you numbers, and our, our patients are very, very data-driven. So they want to see where they were and how much percentage of visceral fat and overall body fat they, they, they lost.

So the comparison is DEXA scan versus abdominal MRI. Jesus has an abdominal MRI and I have a DEXA scan. And by the way, Jesus, we can use my DEXA if you'd like to on when we do that.

Oh, yeah. I should have brought it up. And I think you had like less than one pound of visceral fat.

I don't think it was that little, but it was not bad. Um,

Yeah.

But here's the rest of the comparison. Sean prefers, Sean Aomera prefers, uh, the,

MRI.

MRI because he says a picture is worth a thousand words. I couldn't agree more in terms of saying a picture can be very, very helpful. But here's the problem. This is not a, uh, maybe I'm mixing metaphors and causing confusion when I say this is not a sprint. Watching your health. You may want to do some sprints, but watching your health is a long-term item. It is a long, long-term item. So, what we want to have is something that we can refer back to and say, am I making progress? Am I staying the same? Or am I getting worse? And it's hard to do that if you've got an image only. Now, some MRIs do have some numbers, but they're not as well quantified as a DEXA scan. So, that's why we tend to use DEXA scan if we've got a choice.

Yeah. And, and if you have some level of carb addiction and food issues, uh, not exercising is way easier to gain fat back than it is to burn it. So,

Yeah. Donald McCloughlin, hello from China, as you mentioned. Um, good morning, or whatever time it is in China right now. Take ads. Warren Crow, a very good way to test for insulin resistance is an OGTT where both glucose and insulin are tested before the glucose challenge and three or four more times after the challenge. It's a time commitment for sure. I can't agree more. Uh, we know it's a difficult test to get done, and a lot of people have problems with it, but to us, it's the best one there is out there. Uh, there are problems with the labs. Sometimes they don't understand the test. The technicians don't know it. They report it incorrectly. That kind of stuff happens. Uh, but it's still the best test to identify, especially early insulin resistance or undiagnosed pre-diabetes and diabetes.

Dr. Brewer, maybe you should do the polar plunge.

I'm glad you brought that up. Let me respond to that. I have done the polar plunge, and I was, the Toyota supported the polar plunge, uh, when I was in Lexington, Kentucky, uh, working as the chief medical officer for Toyota for North America. And that's where a lot of this stuff came up. A lot of people said, "Oh, oh, wait a minute. That's dangerous." You know, senior management are often middle-aged males and worried about their heart, and their family members were worried. And I did a review, and as I said a few minutes ago, I really did not think that the evidence saying if you do a polar plunge, it's going to give you a heart attack. It just wasn't there. If you do a polar plunge, it's going to throw you into atrial fib. Some people have some unique, uh, triggers for their atrial fib. If you do, you know it. You know, Fred and I discussed, uh, atrial fib. He's got some unique triggers. I've got some unique triggers. Um, and again, you tend to know what those unique triggers are. And if for you, it is cold, cold exposure, then yeah, for you, stay away from it. But, uh, there's not hard evidence, not significant hard evidence, which would show that a polar plunge or even a sauna, uh, creates heart attacks or, b, dysrhythmias. So I did the polar plunge along with some other people in senior management.

Oh, you did it?

Oh, yeah. I'd love it. I mean, I'd love it if there was one that was up in, um, that was in Lexington, Kentucky. Um, and it was interesting. It, the polar plunge was during like January, and it was in the 20s. The day they had that polar plunge, they bring out a little, uh, small pool, and you basically just go in and jump in the, in the, in the water, and it was already icy. It was slick and icy on the walkway up to the pool. So, um, it, so you couldn't wear flip-flops or anything jumping into that pool. So, you had to walk across that ice in bare feet. That was more, that was less comfortable for me than doing the polar plunge itself.

Yeah. Yeah. It's like going to the, um, to the pool the first time. Like, it's colder, and then you get used to it, right?

Yeah.

Uh, take ads. Dr. Brewer and Vega discussed this type of OGTT several times. The values and how to interpret the results. Can't remember the values, but the higher glucose and insulin go up and stay up, more insulin resistance. Seems like there's a conversation regarding that on the chat. Uh, yeah, and we have multiple videos on that. We have way more videos about that. Um, how to interpret it. Terry Bolt, been doing swimming, sprint HIIT, and wonder what you think about that for reducing visceral fat. I think this question was brought up before. We, we showed the HIIT. Online run sprinting, it does not push the quad legs as much, but I do weights, including 400 lb leg press before. Wow. Fantastic.

Uh, I, I think swimming is one of the best, if not the best exercise you can do. It's really good, and, uh, I think I know a lot, and actually, we've got a lot of, uh, national level, we've had national level swimming competitors in our practice, and the ones I've talked to have said, you know, this concept that you don't get as much leg work is probably not true. If you're doing your swimming correctly, you're really getting a lot of leg work in it.

Anyhow, either way, I think swimming and then swimming sprints, it's a big, big deal.

Correct. Uh, uh, Warren Crow, need an AR pre-diabetes diabetes flashcard. Yes, we can work on that. We can do a, a flashcard on this. There's, there's a thing in this, uh, that the problem is, there is some interpretation that requires some nuance. The interpretation usually goes beyond just the numbers, and that's sometimes hard to put on a, on a flashcard.

And it's, and it's, uh, and there's a lot of debate. For example, if you look at the actual report that you get from a, from a lab like Quest or Lab Corp, they'll say the one hour at 180 or 190 is okay, and it's not. It's, it may be within the standard deviations. It may be what an average, um, person that's getting this test might get, but it's not optimum. So, there's a big difference between average and averages as reported by the labs, and optimum, which would be healthy. Fantastic. Uh, look for Nick Norwitz, friend Nick, on a study that shows statins reduce natural grip ones by 50%. I think again, it's something kind of on a conversation I think with GMK. That was an interesting finding, and we ought to talk about that at some point.

I agree. I think it helps, um, it helps understand how to use medications more appropriately.

Speaking of which, I mean, when we started on this, we were, we were not seeing anybody coming in on low-dose statins.

Oh, yeah. You were the only one for for a long time. I wasn't the only one. I did know some folks. I actually learned it from Brad Bale and Amy Denine.

The popular one.

Yeah. Yeah. But the, um, but I just wasn't seeing anybody coming in from the community. And as you know, Jesus, you see patients with us, that has changed dramatically. The, of the patients that do come in that are already on a statin, oh gosh, what do you think? Half of them now are on low dose.

Mhm. Mhm.

And that's very, very healthy, especially when you look at something like what you're talking about here, that, you know, statins have an impact. They have negative impacts too, and you need to manage those.

And you don't really need a high dose to have the positive impact.

To me, this is just another reflection on what we know of in of statins promoting, uh, pre-diabetes and diabetes. Like, this is one of the mechanisms when you use, when you use them high dose. Uh, really good point.

Uh, Terry Bolt, uh, best, best test for IT is the craft test. OGTT with insulin H blood draw, which, uh, the craft test involves like five, five draws. Uh, we usually just do two or three. Uh, we get kind of a similar, uh, information, but you can do the five if you can. It's just way more, more intensive test. So at least that is what Dr. Bruce said in the past videos. Yes. And I think this is about the OGTT and IR and the, and the craft insulin survey.

Rick Folia,

Could I just a quick interruption for clarity? We're, we're getting all balled up on definitions. Somebody's calling OGTT, and, uh, it sounds like they're meaning OG, oral glucose tolerance test with an insulin response. Somebody else is talking about a craft insulin survey. Bottom line is they're basically the same things. You have some discussion about formats. Craft had his own format, um,

100g of glucose and

100 instead of 75, um,

and as Jesus said, four or five, uh, uh, samples as opposed to three or four. Uh, at the end of the day, they do involve challenging, not just looking at fasting glucose, not just looking at fasting insulin, which most people, including academics, will do. Uh, the HOMA IR is fasting glucose and fasting insulin, and we see it all the time where those are perfect, and then the patient may have full-blown diabetes, and it may be demonstrated in the next hour or two. So, um, don't get balled up and confused over, uh, different names for similar tests or the same tests, and don't get balled up over different names for different formats.

Correct. So Rick Folley is asking, is the goal zero pounds of visceral fat, or is some amount of visceral fat that is protective? If so, how much?

So, uh, visceral fat does have a role. Like it helps protect organs like liver, pancreas, intestines, like a, like a cushion, what do you call that? Cushion effect.

Yeah. No, no, not cushion effect, but like,

Yeah. Yeah. Something that you, you, you lay in there to give you some kind of support.

But you don't need that much for that specific process. That's why we mentioned less than one pound.

You don't need as much as you had in there before, what you showed us today.

Exactly. And, um,

In fact, that was probably doing you some damage.

Oh, that's probably my, my one of my worst times. I, I probably was even worse before that. And I'm, I'm like you described at the beginning of the show, like a tophi. I, I didn't really look obese or anything. I, I had always been kind of lean, but I wasn't lean enough.

Uh, you need some visceral fat, but you don't need that much. That's kind of the point.

Uh, take ADSR. Uh, Nick Norwood did a video about fat producing myoparoxidase. Was that visceral fat? I know the MO test is one of the good inflammation tests. Visceral fat is one of the biggest promoters of inflammation. And again, this is just the process and how that happens. Increasing myoparoxates, which is one of those inflammatory markers, it's just one way in which visceral fat messes up your metabolism. Um, if you want to add something, just go ahead, JD.

I'm a big fan of Nick Norwitz. Of all the YouTube creators, I tend to watch more a higher percentage of his stuff. I just haven't seen that video.

Oh, yeah. It's really good. You ought to watch it. JD, after this, I'm off to the gym for some HIIT. Fantastic. If this is, this is the result of this video. Yes, exactly.

Fantastic.

What's a rebounder? So, I asked Aspen, did we upload the video on here? I don't think we did. Uh, please go ahead and upload that video. The rebounder one. He couldn't find, we couldn't find the one where you're doing the HIIT session, but we have one where,

Several of those.

I know. And I know they are somewhere. Uh, we want to find them and use them. We have used them on a previous video.

It just goes to show I do all this work and then you ignore it.

Huh.

And then you tell me to go do a bunch more work, and then I do it, and then you ignore it.

Well, you usually do it anyway. So you can just put a camera in there and record again. But the video is somewhere. If the video is somewhere, uh, just ask to,

Describe it. A rebounder. I would go get it and bring it. It's in the next room. Oh, there you go. Oh, so that was doing the wimpy part. That's just going up and down. But when you get on that thing and you start doing going into a flat-out sprint, it's really, you really get a burn in your calf, or I do. I get a real burn in my calf, my proximal calves, distal calves, and distal, um, uh, thighs, quads. And so, um, there you go. It, it looks like a wimpy little exercise. It is when you were doing that part.

And I, I regret that I actually took a video and sent you that part because, you know, you'd send, you'd put the worst part on TV, on the channel.

My role is to embarrass you in front of thousands of people.

And you do it very well. Uh,

Ruben O, I do the Norwegian 4x4 on an indoor rowing machine. Good. That's, that's harsh.

Four-minute intervals. Yeah, it is.

Yeah, it is. Uh, now I'm hearing about Japanese interval walking training on some videos. That's interesting. I haven't seen that one.

I haven't. There's, there's an interval called, um, Oh, I'm blanking on it. Let me see if I can look it up and find it. There was a, um, a Japanese researcher who created his own similar type of high-intensity interval work.

Yeah.

Let me see if I can find it before the show's over.

Take ADSR. My cardiologist has essentially told me the risks of statins causing diabetes is outweighed by the benefits of statins preventing cardiac event or stroke. I think I need a new one. I will, I will, I don't, I don't think the risks are better when you're using high-dose statins. Low-dose statins, you can make a case out of it.

Um, NPAI, what about NEAT? Are you familiar with that?

No, I'm not. Very NEAT. So what is that?

I have no idea. Nipagandi, please, uh, send us to school. Take ADSR. Additionally, my cardiologist said studies have shown statins will create risk that diabetes will develop two years sooner than it's supposed to occur. Sometimes I think she has an English language problem. Well, uh, I, I, I can resonate with that having an English talking problem. Take ADSR. Will short bursts of vigorous exercise help reduce blocking or arthritis? Yes, for sure. Uh, there, other than visceral fat, there are two major impacts that I see with high-intensity interval training that I like to talk about every time. One is, yes, even plaque, some plaque regression and plaque reduction. There are studies showing that. And the other one is collateral circulation, which is basically creating detours for any artery that you have already blocked. So if you have an artery that is already blocked in your heart, uh, and blood is not running freely on it, high-intensity interval training, as long as other types of exercise, but especially HIIT, will create new vessels around that and create a bypass or a natural bypass, a shortcut, uh, to go over that blockage and make sure that you get the blood flow you need on that part of the heart. And vessels are usually wider and stronger when you create those, uh, by doing exercise, especially HIIT. So, yes, the, the short answer is yes.

Did you find what you were looking for?

Tabatas.

Tabatas. T A B A T A. They're called Tabatas. It's like a 20-second really high-intensity interval followed by 10 seconds of, uh, slowing down. And you do that for like eight times. So, eight times 30 seconds is four minutes. So, Tobata, to, if I were Mr. Tobata, I think I'd be a little bit rankled that the folks that came up with HIIT didn't give me any credit. Maybe he is rankled.

Yeah.

Because Tobata sounds like the original, and I remember that. I used to do Tabatas a lot. It, Tabatas sound like the original HIIT. Fantastic. There you go. Credit where credit is due.

Harlon Bounds, I also would like to find out about DEXA scan. And you, you can just, just Googling DEXA scan, you can find several companies that all over the US doing this, uh, that include the body composition report. The problem is getting insurance to pay for that.

Uh, you have, you have written letters of medical necessity to insurance companies to get them to pay for it. Sometimes it works, sometimes it doesn't. Uh, but if you really want to know, you got to know that's what happens. Uh, current prevention, preventive medicine is nothing like, like it should be, like, yeah.

They are, they're always waiting for you to have a problem to run a test just to prove that you have it. And when you are talking about problems that are not, uh, evident on first sight, like insulin resistance or visceral fat, it, it's really hard to navigate the system to get them to pay for your tests. But, but they are out there. There are people, um, uh, doing the test for you, usually out of pocket, that's the problem.

Donald McCluck, you should come to China. Have you ever been to China?

So here's my story on going to China.

Let me, let me sit down.

Are you ready?

I'm ready.

Did you want to go get a cup of coffee or something? So I,

I already have.

Okay, there we go. So I was all set up. Well, uh, I've done a bit of cruising, especially river cruises, and I was set up to do a, a significant cruise in China. It was going to be about three weeks. We were going to go up two rivers. There was going to be a train involved. It's like the old Planes, Trains, and Automobiles thing. There's a lot of stuff. And, um, this was going to, this, this was scheduled for like early March of 2020, and we were going to be in a town. What's the name of the town that had the COVID-19 outbreak?

Wuhan.

Yeah. We were going to be in Wuhan in March of 2020, which is when everyone, when, uh,

Man, you would have been, I didn't know that story. So you would have been stranded for over a year.

Yeah. So,

Yeah.

It was like a week or two before the thing, and it was getting worse and worse and worse, and then they just said, "Sorry, we're canceling it. We'll give you a seat on any of the next tours over the next year, assuming we're able to do it." And it was a year before tours started again, and never made it. Never.

Did you ever get reimbursed? Because you haven't been to China after the pandemic.

I haven't been to China. I didn't get reimbursed. So that starts to get wrapped up with the divorce. So they said, "Yeah, you can be on any of these next ones." We had, we were planning to do the Corkboat cruise in, um, in Portugal, and then that changed. And so, I suspect maybe my ex-wife is taking a boyfriend or something and going there. I just don't know.

Okay. So, so you lost that trip as part of the, the negotiations.

Yes.

I understand that. That's okay. I mean, yeah, no surprise. So, you had to rub salt in the wound. I appreciate that. I,

I didn't know this story, though. I mean, I wasn't aware of it. I lost, I, I did lose a chance to go to Washington. I, I was already booked for a congress in Washington. I didn't get reimbursed either.

Because telling me about that. Yeah.

Yeah. Yeah. So, after the pandemic, well, this was March or something like that again. Yeah. Same thing. Such.

I'm gonna, I'm gonna mention somebody that's not a member. Lawrence Cuffler says the quality of sardines seems to be declining in the last five years. Some are stiff, some are over-drenched in oil. I had a patient last week that really embarrassed me. She just kept pushing me to eat sardines, and I kept saying, "Look, I, all I could do was learn how to eat kippers. I've done that, and I just can't do it with sardines." But anyhow, she kept after me and after me. I've ordered some sardines from Amazon, and I'm gonna try it again.

Now, so with my luck, the sardines, I will develop a taste for sardines after years of trying, and then they're going to be no good.

Yeah. Uh, I, I tried them, and to me, they were kind of lifesaving because I wasn't, my experience with the fasting wasn't the best. I, I got cocky and misprepared in some of the stuff, but the sardines were really good. Like, and I, and I kind of, uh, I think I could have handled five-day water fasting, but my wife was really worried, so I had to buy the bullet.

Uh, Joey T, sounds great. Makes me want to move to Dallas. This is about the, the your moonshot project, uh, right?

Fantastic.

If it, if it works, if it works, we are planning on going to other cities like,

Uh, Dr. Brewer can use that for both work and distraction. Uh, take ADSR. Dr. B will be the metabolism whisperer.

That's the goal.

Name of the show. We haven't decided yet. So, it might be,

Yeah, that's a good point.

Uh, yxm, uh, any thoughts on our lifestyle affecting anything causing high ferritin levels, like 616? Uh, it's clear there's a clear role of inflammation in regards to ferritin. Ferritin causing inflammation. Poor iron metabolism. It's a, a big issue on it. I, I honestly, the thing that I have seen with very high ferritin levels usually responds to genetic issues that are being triggered by something else.

But I don't know what, what your experience is on on that.

The cause is usually genetic. But yeah, but somebody with a genetic problem, uh, if they're eating a whole lot of red meat and other iron sources, they can make it worse. So that's where lifestyle does become an issue.

Thank you. Nipa Gandhi, non-exercise activity.

How effective is it? I mean,

I, I need to go, I need to go to school on that one. Make some research and, and so I can be able to give you an answer. Have you heard of before? Actually, I have, but I didn't connect the dots. So thank you again, Nepa.

Yeah. And do you have an opinion on it? Like, this is not something we use, uh, usually, and sometimes we get surprised by this kind of stuff, and we just go ahead and, and, and study and maybe implement it as well.

It's, it's talking about, you know, the stuff that I've heard describing it was talking about, okay, you know what, take the stairs instead of the elevator. Um, make your own food instead of buying it. Uh, do things in your daily life that are active as opposed to passive. Stand at your desk instead of, um, sitting. Stand like I do instead of sitting on your backside like Jesus does.

Yeah, Dr. B was so cheap that I couldn't get a standing desk.

There you go. Blame.

Um, I can blame him for my, for my misbehavior. Jesus, can we talk about that for a second?

Sure.

An AI agent that basically sounds like can tell you the labs you need to get and can help you interpret them. That's exactly what we're working on.

And, uh, Jesus and Miranda were responsible for getting that bot trained. And you know where I'm going, Jesus. I'm going to blame you for not being being done with it yet. Uh, no, the, the bot has been as well trained as possible in the shortest period of time that we had, but it's a work in progress. Like people, I ask about a bunch of stuff, and just so you know, that project, where it is, we're trying to give give answers Dr. B will give out. So creating a database for that is really, really hard work. We don't want the bot just to go whatever on online and give you a, a bad response.

So that's what's going on. That's what, that's what the real problem is, Warren. Uh, when you do these things, um, you have to be able. So, it becomes a decision on how much of the internet to let in. And so, there's some things like define glucose, which, I mean, we're not going to think to get to that level of basicness. So, you'd have to have some access to the internet. But as soon as you let, it's like a camel with his getting his nose in the tent. It, as soon as you let the AI bot do some visits to, uh, the internet, they start pulling in junk. So then you say, okay, we're going to completely cut it off from the internet, and then again, it misses some things that seem to be very obvious. So we're working through that piece. There are other challenges as well. Right now, for example, they're taking it off of like a chat GPT related trained bot and putting it into what we call an internal loop because we want to make sure that it's HIPAA compliant, you know, that it doesn't share information or doesn't, uh, put you in a place where, uh, your information might be shared. So, there's a lot of technical junk that we need to get through. Uh, the last time we worked, uh, we were at this stage, it was about two months ago. We thought we were one week away. I still think maybe optimistically we're a month away. And then, and I know I sound like Elon Musk, always saying it's here, it's here, it's here, it's here next week. Maybe not. It's still not quite ready for prime time. But that's exactly what we're working on, Warren. It's to, uh, a place to help people look at, okay, what are the best labs for this? I can't really depend on my own local doc to help me find that, and I certainly can't depend on that doc to help me, uh, interpret it, because as Jesus discussed earlier, interpretation is a critical piece of this. So we're working on it. We feel a strong, uh, uh, responsibility to help people in this space. Uh, it's just not quite ready for prime time.

Correct. Thank you so much. And I want to give a shout out to Dennis Smith, who just became a member. And I see a couple of comments from him that I would like to at least mention and address. I'm not sure we can do much on the show because this kind of goes down into patient-doctor relationship, which we don't have. So, Dennis Smith, December of 2024, had an A1C of 11.3. Three months ago, stopped all sugars and carbs, lost 32 pounds, and I look pretty sickly right now, and a little worried. I brought my A1C back down to 7.3. And I believe neuropathy has set in into my feet, and I'm so weak that it's hard for me to walk. Going back to the doctor on emergency today. Let me see if there is any additional information on this. Uh, and I appreciate you becoming a member. I'm sorry if this kind of creates a barrier for us to answer questions. It's just there are so many questions. I do everything I can to keep my A1C low at night, which is, why is it higher? Why is it, why is A1C higher in the morning? So, this is, this is kind of, and he's asking for help, which, uh, I, I, I totally resonate with this. This is not an easy situation. Going back from 214 pounds to 182 pounds in three months. Um, it's becoming hard to walk, which, it's a complex situation because there's a lot of information we don't know. What can you say about this specific scenario, Dr. Brewer?

So, we actually have, have had patients and currently have patients who have developed neuropathy. They developed it before they, uh, came to see us, before they started dealing with their, uh, diabetes. And the one I'm thinking about right now had an obesity problem along with it. He, as he dealt, he did deal effectively with the obesity problem. He's doing the work. He's in great shape now, and he's actually getting reversal of that neuropathy now. So, so they say you cannot reverse neuropathy. Uh, that's another thing that's not entirely true. It depends on where your neuropathy is. It depends on the level of it. And, um, it depends on what you're doing to to improve the condition that caused it in the first place.

Yeah. And as I mentioned, there are just too many variables. Uh, if, if becoming a patient is an option for you, we have several programs now. We're working on more affordable programs because, at the end, we're private practice. We tried Medicare. It didn't work, unfortunately. 859-721-1414. The more we know about your situation, the more we can help you out. The health coaches might be able to help out. Um, I can tell you this. Um, there's a lot of chronic diseases just there. Uh, and, and as you lose weight, you lose some muscle as well. That's why there's a plan to be done. Uh, the other part is we want to make sure that all that weight that you lost in three months was done safely and see what else we can do to improve it. And you do look sick when you lose a lot of weight. I, I lost like 30 lbs, and believe me, my, my mother-in-law and some aunts from my wife, they didn't really tell me directly, but they were behind my wife like, "Oh, he looks so sick. Why are you feeding him? You're not doing a good job as a wife. What's going on?" And then people get used to seeing a leaner, healthier you. But at the beginning, they're used to seeing you chubby. There's a lot of people chubby out there that they're used to seeing that. And when they see somebody who just lost a lot of weight, it, that visual shock, uh, makes you look sick. Doesn't mean that you're sick, but that's, that's kind of the assessments that we do in the practice. All right. So, I think we're basically done. Just a couple questions. JD, just the Wild Planet sardines, Dr. Brewer. They taste better the more you try it. Just a recommendation for you.

If you want some human testing of your bot, reach out. I am an AI researcher and happy to do testing. Terry Bald, let me tell you. Thank you. Let me tell you this. Send us an email, info@prepet.com. Send us an email. Mention this. Uh, maybe grab a screenshot of the conversation. They will send that information to me, and maybe we can work something out. We are doing some beta testing as well.

Um, all right. So, yeah, so that's it. Uh, any closing remarks on removing visceral fat? We didn't talk about your, uh, gluteal belly, and I'm, and I'm, and I'm happy to announce that my belly is getting better now because I missed it, uh, last year.

Uh, and I'm, I'm going through that route as well. Uh, but I lost, I lost several, several, uh, a several amount of visceral fat. Want to keep it that way.

We'll do. We'll have to do a show on my luchador belly sometime.

Yeah. The thing is, you have a lot of muscle. So, and you don't have that much visceral fat, and you don't have that much fat below your skin on your belly. It's just a lot of muscle in there. And that's why I call it the luchador belly because sometimes you see those guys that are kind of fat on the outside, but they are hard as a rock. So, um, yeah. All right. That's, that's the show. Thank you so much for joining us, guys. Um, we are hoping to post a video this Saturday. Don't miss it. Another blood pressure video that you really want to watch. Uh, we're waiting for you. If you're living near the Dallas area, check the link on the description. Fill out the form. We'll be happy to meet you if you meet the requirements and you're willing to do the pilot with us. And if you didn't hear this part, we have a free guide, seven pro, uh, seven-step heart attack prevention protocol Dr. Brewer developed on a free PDF guide on the description as well. I think that's the show. We'll see you next week.

And you failed miserably at making it an hour.

Ah, I told you that was going to happen. We had a lot of good questions today.