Ep. 128 - Is Fructose Directly Related To Insulin Resistance and Visceral Adiposity? | Visceral Adiposity Index | Free Intermittent Fasting Plan for OMAD

Uncategorized Jun 07, 2022

In this episode, Dr. Scott and Tommy discuss fructose consumption, visceral adiposity index, can visceral adiposity index serve as a simple tool for identifying individuals with insulin resistance in daily clinical practice.

 

Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of likeminded, new and experienced fasters! The first two rules of fasting need not apply! Come get questions answered on this week episode topic!

 

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Maybe you are an experienced faster and wondering about your results and IF they could be linked to INSULIN resistance? Head over to the website and download our FREE Insulin Resistance Assessment!

 

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www.thefastingforlife.com/resources

 

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Reference Links: 

Can Visceral Adiposity Index Serve as a Simple Tool for Identifying Individuals with Insulin Resistance in Daily Clinical Practice?  

https://pubmed.ncbi.nlm.nih.gov/31470593/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845052/

 

Fructose consumption: potential mechanisms for its effects to increase visceral adiposity and induce dyslipidemia and insulin resistance - 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4151171

 

HOMA-IR Calculator

https://www.omnicalculator.com/health/homa-ir

 

VAI Calculation

Females : VAI = (WC/36.58+(1.89xBMI)) x (TG/0.81) x (1.52/HDL)

Males : VAI = (WC/39.68+(1.88xBMI)) x (TG/1.03) X (1.31/HDL)

 

Fasting For Life Ep. 128 Transcript

 

00;00;01;23 - 00;00;03;08
[Dr. Scott Watier]
Hello. I'm Dr. Scott Dr. Watier.

00;00;03;16 - 00;00;06;20
[Tommy Welling]
And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

00;00;08;09 - 00;00;14;25
[Dr. Scott Watier]
This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.

00;00;15;24 - 00;00;24;09
[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss on health and wellness to the science of lifestyle design.

00;00;25;00 - 00;00;31;16
[Dr. Scott Watier]
We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned along the way.

00;00;40;09 - 00;00;47;19
[Dr. Scott Watier]
Hey, everyone, welcome to Fasting for Life podcast. My name is Dr. Scott Walker, and I'm here, as always, am a good friend and colleague, Tommy Rollin. Good afternoon to you, sir.

00;00;48;00 - 00;00;48;27
[Tommy Welling]
Hey, Scott, how are you?

00;00;49;07 - 00;00;57;27
[Dr. Scott Watier]
Doing fantastic, my friend. I realize that we always record in the afternoon because I never say good morning to you. On the interest of this podcast, I wonder if somewhere in this room in the.

00;00;57;27 - 00;00;58;12
[Tommy Welling]
In the.

00;00;58;19 - 00;01;32;22
[Dr. Scott Watier]
Library of episodes, there is one of those, but it's, it's it's typically the afternoon, so I'm excited about today's conversation. Welcome to all of the new listeners into the Fasting for Life podcast. If you are new, head back to episode zero and episode one. Give us a listen. 20 or 30 minutes, you'll learn who we are, why we're here, why we started the podcast, and how we feel that fasting has given us our lives back, but more importantly, started this fasting for life, journey and lifestyle that has been so sustainable for us and so many of you listeners for you long term listeners.

00;01;32;22 - 00;02;04;23
[Dr. Scott Watier]
Welcome back to today's episode. Today we're going to be revisiting a conversation that we got a ton of response from, and it was the episode that we just released a few episodes ago, and that was Episode 119. And we talked about what is visceral fat, the associated association of out of connected and visceral fat with insulin resistance. So we talked a lot about insulin resistance and, and how fasting taps into that to allow us to get the weight off and regain our health and improve our blood work and prevent disease, et cetera, reverse diabetes.

00;02;05;07 - 00;02;39;00
[Dr. Scott Watier]
But that was so there's so much here to unpack that we're going to come back and talk about it a little bit differently today, give you some more action steps. Right. We talked about reference ranges last time, which are really hard to find why it matters and how it's related to cardio metabolic disease and metabolic syndrome and cardiovascular disease and certain cancers and diabetes and all these other things that we are 1000% dealing with here in the states and across the world as we incur this weight and obesity, diabetes, epidemic, that no one seems to be talking about.

00;02;39;19 - 00;02;57;25
[Dr. Scott Watier]
And then we talked about what to do about it and give you some action steps in the last episode. So if you want to start there, then go ahead and go back to episode 119. But today we're going to talk about that again because we feel it's not important and really going to be moving the construct from your standard operating.

00;02;57;25 - 00;03;19;23
[Dr. Scott Watier]
OK, I go to the doctor every year. These are my metrics, these are my tests that are run because the question we get a lot is how do I test insulin resistance at home? How do I know if I'm insulin resistant? Right. So we have the insulin assessment on the website where you can go it's a subjective test where you can track it over weeks to months and look at your score and see if you're improving internal resistance has a whole host of its own symptomatology.

00;03;20;03 - 00;03;54;25
[Dr. Scott Watier]
Brain fog tired after eating poor sleep cravings central at a centralized adiposity carrying the weight around the midsection. Right. But there's so much subjectivity in that we want to really hone in and level up what are the metrics and numbers that we should be looking at. So today's conversation is going to land there and then we're going to invite everybody to come into the Free Fasting for Life Community Group to continue the conversation, get your questions answered, and really maybe shed some light on on how this resonates with you or is pushing your boundaries a little bit in.

00;03;54;25 - 00;04;09;09
[Dr. Scott Watier]
OK, is this something I need to worry about? An article from today is going to be yes, we want to put this in a little box for you and then give you the support you need to kind of unpack it. So tell me, I know I just said a lot of words and you can tell them fired up today.

00;04;09;15 - 00;04;34;00
[Dr. Scott Watier]
Yeah. About this because this is something that I personally am working on. My last £7 of visceral adiposity and I'm working on the last few points of elevated fasting insulin and my blood sugar numbers have come dramatically down. So I'm personally working on this so how do we level it up? How do we get better results? How do we get to the end goal, which is long term health, vitality, wellness, and living at an ideal weight?

00;04;34;10 - 00;04;55;20
[Dr. Scott Watier]
Well, today we're going to unpack some of that and we're going to start with a fun topic or a fun word, fructose and how this this has been demonized in certain way in a certain light. But we're also going to talk about how it is something that we need to address and how that cascade lends itself to ending up in a place where you have visceral adiposity and all the other stuff I just mentioned.

00;04;56;06 - 00;05;24;12
[Tommy Welling]
Yeah. And fructose is an interesting one because, you know, how it's actually processed within the body is is not oftentimes talked about or it's it's easily misunderstood. And so, you know, some of the important things to to understand are that when we're eating processed carbohydrate they tend to be high in fructose. And a lot of the things a lot of the the big offenders that we could be eating are oftentimes broken down into fructose.

00;05;24;19 - 00;05;56;12
[Tommy Welling]
And the important thing there to remember is that we're going to have to process those through the liver. And that's going to directly relate to the visceral adipose tissue that you've been talking about. And the fact of the matter is that if we can understand that fructose is directly related to insulin resistance and visceral adipose tissue, we can now see that there is a a substantial linkage there that we can control for one, and have an impact on the other.

00;05;56;12 - 00;06;04;05
[Tommy Welling]
And now we really can start to move the needle in the right direction on a really, really important health marker that's oftentimes not talked about.

00;06;04;19 - 00;06;34;13
[Dr. Scott Watier]
Yes. What is fructose, right? Like? Well, it's a very sweet sugar. It's a food additive, high fructose corn, sirup, and all of the other incarnations of the name added. Anytime you see added sweetener, typically that could fall in that category, right? Yeah. So the whole point is not to bastardize fructose and make it out to be the cause of everything but the connection point from fructose to visceral adiposity and potentially insulin resistance, but from fructose to visceral out of poverty.

00;06;34;13 - 00;06;58;14
[Dr. Scott Watier]
Right. And what's happening physiologically and why then does it matter that we should be watching out for this and then also limiting our processed carbohydrate so some of the the foods that are highest in fructose now there's fruits on here, OK? There's fructose in broccoli. Nobody got £30 of extra visceral adipose tissue or is £50 overweight by eating too much broccoli or having too many pears.

00;06;58;24 - 00;07;23;01
[Dr. Scott Watier]
OK, so the tricky part about fructose is that it doesn't spike blood sugar. And Tommy, I want you to unpack in just a second what actually happens in the body, which leads to the visceral adipose tissue being increased. Right. OK, so the tricky thing is, is that it like glucose or sucrose, which is half fructose and glucose it doesn't spike your blood sugar necessarily.

00;07;23;11 - 00;07;42;24
[Dr. Scott Watier]
OK, it's not typically going to do that unless it's combined with something else. So fruit juices is the number one culprit it has nine teaspoons of fructose in a 16 ounce glass. Right, right. Sugary soft drinks. So these are some of the things. OK, I know I've heard about the fruit juice companies are loaded with carbs there. Well, it's not just the carbohydrate.

00;07;42;24 - 00;07;50;24
[Dr. Scott Watier]
It's the fructose specifically. Right. Right. You know, sweetened fruit yogurts, packaged baked goods like the bakery section of the grocery store.

00;07;51;05 - 00;07;51;14
[Tommy Welling]
Mm.

00;07;51;29 - 00;08;01;01
[Dr. Scott Watier]
Salad dressings, pasta sauces that have added sweeteners to them. Right? Yeah. You even loaves of bread have.

00;08;01;08 - 00;08;01;18
[Tommy Welling]
Yeah.

00;08;01;24 - 00;08;25;05
[Dr. Scott Watier]
And crackers and those little prepackaged crackers can have some of this stuff in it. Right. So, you know, when we're looking at the sources, we want to be able to identify, OK, why why should we care about fructose? But then where is it hiding in, in the things that we don't typically think about that that's the one that gets me the most.

00;08;25;09 - 00;08;51;09
[Dr. Scott Watier]
This is crazy. And then then I want to unpack it is number eight on the list from the my food datacom is a Burger King Whopper a subway chicken teriyaki sandwich, one slice of DiGiorno frozen pizza, one packet of McDonald's sweet and sour sauce. Right. So the sausage so those are a few that like boom kind of hit me in the face.

00;08;51;09 - 00;08;54;21
[Dr. Scott Watier]
I was like, wow. I never would have even thought that even being this far into it.

00;08;55;05 - 00;09;12;13
[Tommy Welling]
Yeah. And like a double whammy is when you put like a jelly or a jam on top of a cracker or some toast or some bread. Right. And because even even if it's not that many calories is like if you're checking your macros, you're tracking your calories or you're saying, well, OK, I'm still in a calorie deficit here.

00;09;12;20 - 00;09;41;16
[Tommy Welling]
But the problem here is that those grams that are coming in, in the jelly on top of the cracker are on top of the bread. And if I have any fruit juice, you know, it's compounding the problem because the this is actually going to have to get filtered through the liver. And this is what you were talking about earlier is the fact that it can almost be it can almost be tricking us because if you're tracking your blood sugar, you might not notice that big of a blood sugar spike with a lot of these fructose heavy foods.

00;09;41;23 - 00;09;50;13
[Tommy Welling]
And so you might think to yourself, oh, well, it's it's not contributing to my insulin resistance or pre-diabetes or any any sort of problem here. Right.

00;09;50;13 - 00;09;55;25
[Dr. Scott Watier]
Because I'm tracking my numbers. My blood sugar doesn't rise when I eat, when I have a vat for breakfast.

00;09;56;03 - 00;09;57;01
[Tommy Welling]
Right? Yeah.

00;09;58;28 - 00;10;32;14
[Dr. Scott Watier]
For one of those little, little green nature juices, right? Oh, it's healthy. And that's why we we did the episode around the food companies, right? What is healthy? What is not healthy? We're going to make it super simple, but looking for those sources. So if it's not spiking blood sugar, then what is it doing? How does that end up at the inroad of increasing the visceral adiposity because the research out there, it there is on both sides of the aisle, it can show a link directly to insulin resistance, but it makes sense to me that it wouldn't if it's not spiking your blood sugar, then, you know your insulin isn't needed to then process that

00;10;32;14 - 00;10;33;18
[Dr. Scott Watier]
energy out of the bloodstream.

00;10;33;28 - 00;10;55;13
[Tommy Welling]
Right? So it can bypass that system, go straight to the liver and that's where the problem lies because the liver has has a little bit of of sugar storage capacity and it can store about 100 grams of sugar. But if, if you've ever increased your weight, if you've ever been gaining weight, you've had a full liver, a liver full of glycogen where it couldn't store anymore.

00;10;55;18 - 00;11;33;06
[Tommy Welling]
So then it immediately had to start producing additional fat stores that we're going to be deposited either around your midsection or somewhere else on your body. But so so what's happening with the fructose directly is it's going to the liver and instead of getting getting processed, how we normally think of of sugar and and raising sugar levels in the bloodstream, it's actually going to increase the triglycerides in the blood because when it runs into full glycogen storage, it's going to end up leaking out as triglycerides and other lipids in the blood which directly goes to visceral adipose tissue deposition right there.

00;11;33;06 - 00;11;47;19
[Tommy Welling]
So so you're thinking I'm bringing in some sugar, but my blood sugar is not going up. So that's good, right? But it it's going straight to visceral adipose tissue, which is the worst possible time. It's just it's a fast track to. Exactly where we don't want to go.

00;11;47;27 - 00;12;12;19
[Dr. Scott Watier]
You said the word fast. And that's why in the last episode when we talked about that, the visceral adipose tissue versus subcutaneous. Right. And that's why we're like, OK, well, what's one of the main things you do while you can deplete the short term glycogen stores? Right. So then if you do come across some some fructose that's hiding, that's lurking beneath the surface, and your body's going to be able to process it better, it's not going to be clogging up the liver.

00;12;12;19 - 00;12;36;29
[Dr. Scott Watier]
It's not going to be clogging up those energy pathways. Right. So fasting is is obviously we talk a lot about in some resistance of fasting by fasting over time, you're decreasing the time that you're insulin is high, you're decreasing the or increasing the effectiveness of the amount of insulin. So that's the insulin sensitivity piece, which is really the the main cog in the weight loss resistance alive.

00;12;37;10 - 00;12;52;15
[Dr. Scott Watier]
I can't get the weight off. I can't keep the weight off. Oh, is it my thyroid? Oh, is it my hormones? Oh, is it insert reason here? Fasting allows you to kind of break that pattern. Right. So when you said the word fast is like, oh yeah, fasting for Life podcast, why does this matter? Why are we talking about this?

00;12;52;15 - 00;13;07;14
[Dr. Scott Watier]
Well, you know, leveling up the metrics leveling up what we should be focusing on and why getting the weight off matters. And when people ask me now, well, what's your weight? What's your are you at maintenance? And I'm like, well, no, because I still have some visceral adipose tissue to work on.

00;13;07;16 - 00;13;08;07
[Tommy Welling]
OK, right.

00;13;08;13 - 00;13;32;01
[Dr. Scott Watier]
So the connection piece from the front end makes sense. OK, fructose to bypassing the system clogging up the matrix, right? Increasing the visceral adipose tissue. We know that it can show in some studies a correlation between insulin resistance and other studies. It doesn't. But having the article that we started this conversation, we kind of had to reverse engineer.

00;13;32;01 - 00;13;52;29
[Dr. Scott Watier]
It was can visceral adiposity index. So can the VA. I serve again back to the conversation of what should we be tracking? What are the conversations you're having with our doctors? Why is this not being talked about? Ten visceral adiposity index right serve as a simple tool for identifying individuals with insulin resistance in daily clinical practice. Why does that matter?

00;13;53;09 - 00;14;12;07
[Dr. Scott Watier]
Is insulin resistance is known to be a precursor to prediabetes and blood sugar related issues? Right. OK, so how can we catch this sooner and not just wake up one day and oh my god, my blood sugars are all over the place and every year it's been a little less energy, a little more brain fog, a couple, you know, another belt loop, a couple more pounds.

00;14;12;07 - 00;14;31;20
[Dr. Scott Watier]
Yeah. You know, maybe a medication or two because your blood pressure is now and your cholesterol numbers are now ticking up over the decades. Right. So can the visceral adiposity index serve as that simple tool combined with humor air, which is a calculation based off of insulin and fasting numbers we're going to unpack this year. Don't worry, nutmeg.

00;14;31;22 - 00;14;44;27
[Dr. Scott Watier]
Oh, great. So you guys later have a great episode so the VA, I tell me, is based on four metrics and it's not perfect, but in combination with these other things, I believe we're getting a heck of a lot closer.

00;14;45;14 - 00;15;17;14
[Tommy Welling]
Yeah. When we start talking about visceral adiposity index, it's really cool because, you know, like, we can't all just go have a DEXA scan every week or every couple of months and go look at how much visceral adipose tissue we actually have. But with, with, with some more more easily determinable numbers, we can start to put together the fact that the, the VA II is actually heavily correlated with cardio metabolic risk and with metabolic syndrome indicators and markers.

00;15;17;29 - 00;15;44;22
[Tommy Welling]
So it's actually accounting for about 45 to 54% of the correlation there to actually predict what the humor is are like the, the actual level of insulin resistance for somebody is going to be even before they start to put any extra weight on. So even in normal weight individuals, it's still accounting for insulin resistance long before the weight actually starts to accumulate.

00;15;44;22 - 00;16;02;15
[Tommy Welling]
And then as we start to get into overweight and obese, it becomes an even stronger predictor potentially. But but that's that's just really cool to give us data what's going on under the hood. Well, before we would normally say like, well, you know, my weight's been creeping up over time. Like What's going on here?

00;16;02;28 - 00;16;22;00
[Dr. Scott Watier]
Yeah. So the the VA itself is based on waist circumference, BMI, triglycerides and your HDL. OK, so it is a it's just go get a calculator. Don't try to do this on your own. It's like C divided by 36.58 plus 1.89. Don't don't write don't go back into calculus. Don't don't worry about it. Right. So link.

00;16;22;00 - 00;16;22;07
[Tommy Welling]
To it.

00;16;22;07 - 00;16;38;23
[Dr. Scott Watier]
Yeah, yeah. Link to it. Right. You'll see the link. And there's also going to be one for the home air, right? So you need to know your waist circumference need to know your BMI you need to know triglycerides, you need to know your HDL. Right? So you said there so we can estimate in healthy weight individuals, right? Is what we're seeing.

00;16;38;23 - 00;17;02;20
[Dr. Scott Watier]
50% correlation yeah. Now again, causation is not correlate, but there is a very strong correlation here. And I know personally that's why I'm working on this. So VI includes those four metrics and then home air is going to be your insulin, your fasted insulin and your fasting glucose, and that's going to give you a score and for that score, just go use the calculator.

00;17;03;04 - 00;17;08;26
[Dr. Scott Watier]
Don't try to do it on your own, especially if you're using international units, millennials versus you ask for.

00;17;08;26 - 00;17;09;29
[Tommy Welling]
Milk per deciliter.

00;17;10;07 - 00;17;20;15
[Dr. Scott Watier]
Yeah. Right. So us, we like to do things differently here in the US. Okay, we get it. I would love to just go to international metric because it's just you just move the decimal points a little bit easier.

00;17;20;15 - 00;17;20;28
[Tommy Welling]
Right, right.

00;17;21;03 - 00;17;48;23
[Dr. Scott Watier]
It makes sense. It just makes more sense to me. Anyway, so when you're looking at home air, you know, less than one is ideal showing that you have insulin sensitivity in an ideal range levels above 1.9 is early insulin resistance. Right. So the the problem is beneath the surface lurking right and then above 2.9 is significant insulin. So I'm actually, you know, at the at the lower end, I'm at like 2.19 if I put in my numbers.

00;17;49;05 - 00;18;01;27
[Dr. Scott Watier]
So my insulin resistance number has dropped dramatically from from the twenties. You know, the range there is between like five and 24 or 25 when I first started, I was up in the high teens, now.

00;18;01;27 - 00;18;02;25
[Tommy Welling]
I'm down in the, in the.

00;18;02;25 - 00;18;24;16
[Dr. Scott Watier]
Low single digits, right middle single digits getting closer to that five range. But you just take your, your fasted insulin number, your fasting glucose, right? And you plug those into this equation. Now you have metrics combined with the VA, by the way, circumference of BMI the triglycerides, the HDL. And now you actually have an idea of, OK, where am I?

00;18;24;29 - 00;18;43;16
[Dr. Scott Watier]
You know, what is my visceral adiposity? You know, we mentioned it in the episode 119 to go get a DEXA scan. It's 60 or 70 bucks. Get the scan done if you're going to have a medical procedure, right. Or a CT scan or an MRI you can ask them to ask your doctor to give you a of that reading.

00;18;44;04 - 00;19;04;07
[Dr. Scott Watier]
Right. And this is going to give you some some more idea on where you're at and why it matters. Right. So I know there's lots of the takeaway here as we kind of zoom back out to big picture is the weight in itself is the motivating factor for most people to start fasting.

00;19;04;19 - 00;19;05;01
[Tommy Welling]
Right?

00;19;05;14 - 00;19;17;00
[Dr. Scott Watier]
But it's the carrying of that weight or the slight increase of that weight or the yo yoing of that weight over the years that leads to all of the other comorbidities and issues that come along with it.

00;19;17;21 - 00;19;37;04
[Tommy Welling]
You know, the the power that I'm hearing right here in this scenario is like even if I didn't have any weight to lose. But let's say it's it's it's not a lot. I'd still like to get rid of it. I'm curious if other things are happening that I should be concerned about or that maybe I could prevent. Now, if I if I kind of get a handle on this thing.

00;19;37;16 - 00;20;00;00
[Tommy Welling]
Well, I can use these tools to understand a little bit better what's going on under the surface, then do something about it. But it also gives me a stronger reason. Like in a previous episode, we talked about willpower and but how how willpower is is not very strong. And it's actually the I want power that has that really, really motivating effect to actually move us forward.

00;20;00;09 - 00;20;18;00
[Tommy Welling]
And so when we start to understand what's going on under the hood and go, yeah, you know what, actually my insulin resistance is not where it should be. Here. You know what I want to do? I want to get this under control so I can have more energy ten years from now, 20 years from now, keep up with the kids or with the grandkids.

00;20;18;00 - 00;20;33;26
[Tommy Welling]
Like now you're starting to to direct me towards some long term goals that I really want besides just. Yeah, could I drop this? £15, £20 on the scale that would be nice. But it doesn't have a lot of, a lot of like weight, a lot of teeth to a lot of grip, right?

00;20;34;06 - 00;20;49;07
[Dr. Scott Watier]
Yeah. And so combining the fact that we started this conversation and got a ton of feedback, a ton of questions like, All right, we need to land the plane on this, right? And you give some actionable stuff. And one of you just said two things there. One was, you know, maybe you are in an ideal way or you're close to maintenance.

00;20;49;07 - 00;20;57;12
[Dr. Scott Watier]
And why does, why should I concern myself with visceral fat? Right. We know how important it is. And there's a study here, Dr. Shawn O'Mara.

00;20;57;17 - 00;20;57;25
[Tommy Welling]
On.

00;20;57;27 - 00;21;16;21
[Dr. Scott Watier]
Instagram and I had seen it and it like stuck out in my brain. There was a reference article there where stopping eating all processed carbohydrates eliminated visceral fat without exercising. Wow. So we went from £5.6 down to £1.8 in like in 35 weeks.

00;21;17;07 - 00;21;17;23
[Tommy Welling]
Wow.

00;21;18;01 - 00;21;48;08
[Dr. Scott Watier]
So that's a major change. Now, I just he came from the standpoint of the the trophy category. So the thin outside fat inside type individual and the the correlation, the study that he was referencing that this one was kind of under the umbrella of in the conversation he was having showed that there's an inverse relationship between the amount of visceral fat you have and the number of neck cancer destroying cells you have.

00;21;48;19 - 00;22;13;22
[Dr. Scott Watier]
So oh, the most obese cancer patients had the lowest number of NK cells in their tumor. So the relate he was talking about the relationship of visceral adiposity in certain cancers. Yeah, right. And the fact that there is a correlation there. So now we're not just talking about blood sugar, but we're talking about elevated levels of visceral fat and something people out there like you look, you're like, oh yeah, she has diabetes.

00;22;13;22 - 00;22;44;07
[Dr. Scott Watier]
Like that doesn't make sense. Well, yeah. What's her visceral adiposity number? What is her or his home air? What is the insulin resistance look like? Yeah, what is the lifestyle component? Right. So just trying to continue to piece this together and the two takeaways from today's would be reducing those processed carbohydrates because that's where a lot of the fructose hides and then definitely reducing those those those direct fructose, high fructose corn sirup and all that other stuff, decreasing those that consumption then.

00;22;44;16 - 00;22;58;10
[Dr. Scott Watier]
And then of course, going back to sticking to your fasting windows to decrease that insulin resistance and remove that underlying kind of resistance and increase that insulin sensitivity by making those better food choices when you have your nutrition windows or you're eating windows or not.

00;22;58;28 - 00;23;29;19
[Tommy Welling]
Man, this just this just brought me back to a couple of those like really indulgent meals like I'd love to have this as just a sound bite playing in my head whenever I was being tempted by like drinks and an appetizer and like a large, you know, meal at a restaurant where where I go, yeah, you know what, that all sounds really good, but you start to put alcohol, which is going to hit the liver with some sugary mixtures that go into it with the appetizers, the additional calories that are coming in.

00;23;29;26 - 00;23;46;08
[Tommy Welling]
I'm going to have a full glycogen, full liver. I'm going to be hitting it for filtration of the alcohol that's coming into the system. And for the additional calories you talk about like the perfect storm and I what's going on in the.

00;23;46;16 - 00;23;47;29
[Dr. Scott Watier]
You even know the storm was coming.

00;23;48;20 - 00;24;06;15
[Tommy Welling]
You didn't it's it's crazy. And then and then to to contrast that with with how I feel and how simple it is to just set my timer so my next fasting time or even if I did have a meal like that but setting my next fasting timer sticking to it, it's going to be a little tougher after a meal like that.

00;24;06;21 - 00;24;27;26
[Tommy Welling]
So I'm going to want to minimize those but but it can still happen every once in a while but setting that timer, getting to my next fasting time, letting the liver clear out of the stored glycogen and regenerate the damage that was done during that that larger meal and burn through some of those calories and then start to tap into the long term fat store.

00;24;28;03 - 00;24;43;03
[Tommy Welling]
Like now we have just complete opposite end of the spectrum where I was heading the very wrong way before, and now I can just be completely going in the opposite direction. Like like reversing the hands of time almost is what it is, what it kind of feels like in that contrast.

00;24;43;14 - 00;25;02;12
[Dr. Scott Watier]
I have a feeling this isn't to be the last time that we do an exact, you know, an entirely dedicated episode to visceral fat. I just have a feeling. But yeah, with that being said, you know, as we wrap up today's conversation, we really want to encourage you guys to come into the fasting for life community and it's something we've been saying more recent.

00;25;02;12 - 00;25;24;25
[Dr. Scott Watier]
We've kind of changed our we've gotten back to our roots and we want to make this more conversational. As the podcast downloads continue to grow and we're so grateful for all of you guys listening and being on this journey with us. We want this to be conversational. So with specifically with that visceral adipose tissue from the last episode, of 119, we got a ton of feedback and questions, so click the link in the show notes.

00;25;24;25 - 00;25;45;20
[Dr. Scott Watier]
You can get the two calculators there in there for the home air and for the VII you know, maybe think about, you know, have the conversation, get some of these tests looking you area for a DEXA scan, go back and listen to 119 if you haven't listened yet. Yeah. And come to the group and this week's discussion thread is going to be around this episode of these calculations.

00;25;45;20 - 00;26;01;10
[Dr. Scott Watier]
How do I get it? What does it look like? So I know there are going to be questions right yeah. So come to the group, learn from everybody else. It is we are in the tree of trust as we like to say, we break the first two rules of fasting every single day. We've got great moderators it's a really great group of experience.

00;26;01;10 - 00;26;25;09
[Dr. Scott Watier]
Fosters, and it's all around the fasting for life journey and the fasting for life community time. So I'm pumped for this week's discussion I know it's going to be a little bit more heavy, but I'm looking forward to it. And I just want to appreciate all you guys for listening in. Thank you for the questions. On the first episode that got us here, Tommy, great conversation today as we wrap up and click the link for the community group.

00;26;25;19 - 00;26;28;27
[Dr. Scott Watier]
And as always, we'll see you on the inside. Thank you, sir.

00;26;29;11 - 00;26;30;06
[Tommy Welling]
Thank you. Bye.

00;26;32;16 - 00;26;45;03
[Tommy Welling]
So you've heard today's episode and you may be wondering, where do I start? Head on over to the fasting for Life.com and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.

00;26;45;25 - 00;26;59;10
[Dr. Scott Watier]
Why are you there? Download your free fast start guide to get started today. Don't forget to subscribe on iTunes Spotify or wherever you get your podcasts. Make sure to leave us a five star review. And we'll be back next week with another episode of Fasting for Life.

 

 

 

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