About this video

• Video Title: I’m taking 40 grams to cut Visceral Fat and promote Liver Health
• Channel: Physionic
• Speakers: (No speaker name provided in transcript)
• Duration: 10:49

Overview

This video explains the benefits of resistant starches for reducing visceral fat and improving liver health. It details how resistant starches interact with the gut microbiome to produce these effects and discusses individual responses. The speaker also shares their personal plan for incorporating resistant starches into their diet, including the dosage and potential challenges with palatability, and offers advice on how to start.

Key takeaways

• Resistant Starches Reduce Visceral Fat: Supplementation with resistant starches has been shown in studies to significantly reduce visceral fat, which is the harmful fat surrounding organs.
• Liver Health Improvement: Resistant starches also help reduce intrahepatic fat (fat within liver cells), leading to improved liver function, reduced inflammation, and fewer liver damage markers.
• Microbiome Interaction: Resistant starches are not absorbed but act as prebiotics, influencing the gut microbiome. This interaction is believed to be the primary mechanism through which they improve liver health and reduce visceral fat.
• Individual Response Variability: Not everyone responds to resistant starches in the same way. Differences in the gut microbiome can lead to "high responders" and "low responders," impacting the degree of benefit experienced.
• Dosage and Consumption: The studies demonstrating significant effects often use around 40 grams of resistant starch per day. It's recommended to start with a lower dose (e.g., 5 grams) and gradually increase to avoid gastrointestinal discomfort.
• Sources and Palatability: Common sources include green banana powder or potato starch, which may not dissolve well and are negatively affected by heat. Adding them to shakes is a potential solution, and readers are encouraged to share their own ideas.

Resistant starches exert their benefits by interacting with the gut microbiome, the population of microbes in the large intestine. While not absorbed into the bloodstream, they influence these microbes, which in turn leads to improved liver health and reduced visceral fat. This interaction with the microbiome is indicated by research, including studies where fecal matter from individuals exposed to resistant starches was implanted into mice.

Common food sources of resistant starches mentioned in the video include green bananas, cooled potatoes, cooled pasta, lentils, and chickpeas. A potential issue with consuming these is that resistant starches, particularly in powdered form like high amylose maize or green banana powder, do not dissolve well and are negatively affected by heating, making them a "no-go" when hot.