Give me 8 minutes and I'll delete your visceral fat
In a Nutshell
Visceral fat is dangerous internal fat around organs that standard calorie counting, intermittent fasting, and cheat days fail to eliminate. The only effective approach is synergy—stacking multiple lifestyle changes like cutting processed foods and alcohol, managing stress, improving sleep, and succeeding financially. Cheating on diet or neglecting these factors reverses progress and rebuilds the fat.
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Give me the next minutes and I'll show you exactly how to get rid of the visceral fat disease sitting around your organs right now. Not the soft fat you can pinch on your stomach, the dangerous stuff deep inside of you that is wrapped around your liver, your heart, your pancreas, and is slowly, insidiously filling your muscles and even replacing them. The fat that drives almost every person with chronic disease to take medication in their 40s, 50s, and 60s and later.
I'm Dr. Shawn O'Mara and I've spent over 13 years putting people in MRI machines and watching on the actual scan what their visceral fat disease is doing. What shrinks and what doesn't. What helps and what hurts. And in this video, you'll know exactly what visceral fat disease actually is, why most of what you've been told about losing it is wrong, the one thing that genuinely eliminates it, and the mistake that puts it all back.
The fat you see in the mirror is not the fat that's killing you. Most people don't understand this. Visceral fat is disease inside your body you can't see. The fat outside your body is subcutaneous fat, very different. This is an example of visceral fat around a heart of somebody who actually had a heart attack before he came to me. This is my heart, no fat around it. I better not have it if I'm the expert to get rid of this stuff.
Subcutaneous fat is completely different. It's on the outside of your body and visceral fat is inside your body also filling muscles. But look how it disappears in one year when you know what to do. This subcutaneous fat, it's separated into compartments. You can see it by that black line right there. Deep subcutaneous fat, superficial subcutaneous fat. These are the love handles. This is what it looks like outside the body. And when you eliminate your visceral fat, you eliminate deep subcutaneous fat as well. Preserve good fat. See how much better this looks compared to that?
One PhD on the internet who specializes in bodybuilding was so frustrated trying to get rid of his love handles that he actually had them surgically removed because he didn't really understand what you got to do to get rid of dangerous visceral fat and this dangerous deep subcutaneous fat. I've studied this for 13 years. Too bad he didn't know about me. But I'm going to teach you how you can optimize what's good and what's bad so you can eliminate that dangerous fat. It's a disease process inside your body once and for all.
What everything you've tried hasn't worked is because you've been doing the wrong things. The first thing I want to talk to you about is counting calories. It's not the number of calories, it's the type of calories that matters the most when it comes to visceral fat disease. So, stop counting calories. It's the quality of calories that matters far more than the number of calories.
Intermittent fasting. A lot of people think that intermittent fasting is going to get rid of visceral fat. Oh, to be sure, it will help a little bit and maybe slow it down, but it's not going to rid you of it.
Cheat days and eating comfort food. The problem with this is the microbiome. Just the same problem with calories in and calories out. What is going to happen with your calories is your microbiome. And when you don't understand your microbiome and you're just taking any calories in, you're breeding the wrong type of microbes inside your gut. And the same thing happens when you're doing cheat days and eating comfort food. You're breeding the wrong microbes inside your gut. What you don't know that you're doing is what is going to be such a problem. That's why you need to stay with me in this video cuz in the end I'm going to cover this a lot more thoroughly.
What is the one thing that actually eliminates visceral fat disease? Here's the thing. It's not one thing. Unless you want to describe it this way, synergy, living a healthy life. When you are truly living a healthy life and you're stacking the strategies you need to do to achieve health, you will eliminate dangerous visceral fat disease. It's not doing this or doing that. If you have a mindset that you're just going to do one thing to eliminate your visceral fat disease, you're going to be very disappointed. It's not going to happen. You got to do a multitude of things and I'm going to help you understand what those things are. You're the boss. I just tell you about these things, but you decide whether you're going to do it.
What are you going to do this week? First thing I recommend is you cut out processed foods, any foods that are not in whole form. Processed foods, not sure what it is, jump in AI, jump in Google. It's There's too many of them for me to cover in this particular video.
Second thing, I need you to believe and know you can stop gaining disease in your body. You can actually start to improve and optimize your health, your body, your appearance and your performance. Get out of the diseasing mindset and start optimizing by getting rid of visceral fat disease.
Here's the thing, it's not just one mistake, it's many and the ones you don't know about are the ones you're likely committing, impairing your ability to get rid of visceral fat disease, are actually putting it on. So, let me tell you about those right now.
Alcohol, a big one. It makes it either extremely hard to get rid of visceral fat or it's actually dumping more visceral fat disease inside you. Cut out alcohol. If you can't cut it out completely, get started slowly cutting it out until you're able to. Hang in there. If you really love the stuff, as you get more healthy, getting rid of more visceral fat, it makes it a breeze to walk away from alcohol. Visceral fat disease impairs and causes so many addictions and dependency on unhealthy things.
Stress. What a killer. It's silent. Most people have no way to measure how much stress and what is happening from stress inside their body. But it greatly makes it more difficult to get rid of visceral fat and causes it.
The third thing I call it sucking at honey. What do I mean by that? I think I'm the only physician who talks about this. You must hunt well. You got to be successful in life. You got to earn a living. If you can't do that, you're going to be failing in a fundamental way, making it extremely difficult to get rid of visceral fat disease. I have figured this out after 15 years. My strategies that we learned through research work so well, except when somebody sucks at hunting and they're not successful. You must learn how to be successful at hunting. I don't have time, nor do I have the skill sets to teach you how to hunt well. You're going to have to learn how to make and earn a living on your own. But I'm just telling you as a health optimizer physician, you must learn how to be successful at hunting.
The fourth thing is cheating. Cheating eating carbs, cheating eating processed food are greatly going to impede your ability to get rid of visceral fats.
And then poor sleep. If you're not sleeping adequately, you're just going to be developing and putting on more visceral fat disease. These are critically important points that you must learn how to eliminate visceral fat disease by paying attention to the things that are ruining your efforts to do so.
So, you know what visceral fat disease is. You know why most of the standard advice misses it, and you know what actually moves it. The natural next question is what you actually put on the plate because what you eat, how you eat, when you eat is doing more of the work than anything else in this video. So, click this video here because I'll walk through exactly what I do if I were starting a carnivore diet from scratch in 2026, the foods I would eat, and the mistakes that stall progress in the first 30 days. I'll see you there.
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