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If I Had Only 7 Days To Kill Visceral Fat, I'd Do THIS

Dr. Mitch Rice

105,858 views

• Erase visceral fat with my FREE Metabolic Blueprint: https://metabolic-blueprint.subscribe...
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If I had one week, and my only job in those 7 days was to shrink visceral fat, here's exactly what I would do.

You'll learn:
✔️ The specific protein amount at breakfast that flips a switch most people never fully activate
✔️ Why the exact same carbs can spike your blood sugar differently depending only on the clock
✔️ The one factor that quietly undoes everything else on this list if you get it wrong
✔️ The single highest leverage habit on this entire list, and it costs nothing
✔️ The liquid habit that drives visceral fat more than an equivalent amount of solid food
✔️ The ten minute addition most people skip that turns on a completely separate fat burning pathway
✔️ The piece almost nobody includes in a fat loss plan, and why leaving it out is a mistake

Dr. Mitch Rice, DO (Doctor Mitch) is a board certified family medicine physician focused on helping adults reverse insulin resistance, slow aging, and protect the organs that matter most.

⏩ Video Time Stamps:
0:00 Start Here
0:07 Step #1
2:29 Step #2
5:02 Step #3
6:01 Step #4
6:40 Step #5
7:46 Step #6
8:24 Step #7

💬 “So whether you eat or drink, or whatever you do, do all to the glory of God.”
— 1 Corinthians 10 v31
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COMING SOON
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For business inquiries & sponsorships: drmitchrice@gmail.com
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CONNECT WITH ME:
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REFERENCES:
How much protein can the body use in a single meal for muscle building? Implications for daily protein distribution
https://www.ncbi.nlm.nih.gov/pmc/arti...
Diurnal pattern to insulin secretion and insulin action in healthy individuals
https://diabetesjournals.org/diabetes...
Circadian regulation of glucose, lipid, and energy metabolism in humans
https://pmc.ncbi.nlm.nih.gov/articles...
Sleep restriction for 1 week reduces insulin sensitivity in healthy men
https://pubmed.ncbi.nlm.nih.gov/20585...
Cortisol and preferential visceral fat storage
https://www.ncbi.nlm.nih.gov/pmc/arti...
Exercise, GLUT4, and skeletal muscle glucose uptake
https://journals.physiology.org/doi/f...
Sugar sweetened beverage consumption is associated with abdominal fat partitioning in healthy adults
https://jn.nutrition.org/article/S002...
Sucrose sweetened beverages increase fat storage in the liver, muscle, and visceral fat depot: a 6 month randomized intervention study
https://pubmed.ncbi.nlm.nih.gov/22205...
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The information provided in this video is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you heard or saw here.

*Some of the links above may be affiliate links, which means I may earn a small commission if you choose to purchase through them at no extra cost to you. I only recommend products I trust and use with my own patients.

20 Comments

@TheBloodPressureDoc Creator 12 days ago (edited) Pinned

• Erase visceral fat with my FREE Metabolic Blueprint: https://metabolic-blueprint.subscribepage.io/
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@stophLINK 11 days ago

Thank you, this is great!
Step 1: Eat 20-30g protein for first meal of the day
Step 2: Eat carbs earlier in the day. Do not eat carbs with dinner or before bed
Step 3: Fix your sleep
Step 4: Walk within the first 10-30 minutes of eating anything
Step 5: Cut out liquid sugar entirely, i.e., soda, sweet tea, etc.
Step 6: 10 minutes of resistance training, i.e., body weight squats, wall sits, resistance bands
Step 7: Eliminate chronic stress. Try box breathing, 4-7-8 breathing, physiological sign, etc., and expressing gratitude

@brucestewart3170 10 days ago

If something like the weather keeps you from taking a walk get an stationary bike. Once you get used to unsweetened tea and coffee you won't like the taste of the sweet stuff anymore.

@HealthHackedChannel 12 days ago

Brilliant breakdown of the physiological mechanics behind visceral fat! The emphasis on front-loading protein to hit the leucine threshold at breakfast and timing carbohydrates earlier when insulin sensitivity is naturally higher is such a game-changer. Love how practical these strategies are especially the post-meal walks!

@eugeniaflorczak6529 4 days ago

Dziękuję Panie doktorze za bardzo cenne porady

@oldlady-7 12 days ago

I don't eat breakfast, but when I start eating, it's protein.
Thank you.

@stevec3872 11 days ago

I eat a high protein breakfast each morning with 4 eggs in a can of tuna or sardines with half an avocado along with a drink of kefir, yogurt, & full fat milk.

@donnagray1306 11 days ago

Thank you for reminder to avoid carbs late night. A favourite is to watch late night horror shows with bag of chips! 👾🍠🥤

@Allan-z3m 11 days ago

Thank you very much for this message. Blessings.

@WilliamJ.-jg3ym 12 days ago (edited)

HA! Love the "Not AI' graphic. No, you are not. Gotta admit, though, when I first started watching earlier this year, I wondered. You should change things up background-wise every once-in-a-while. Another good advice video. I've lost a lot of weight this year (50+ lbs) and very close to a "normal BMI" weight range for my height. However, the visceral fat and measurement around the belly button is still frustratingly high. I gotta begin putting the things in this video into practice.

@jivepatrol6833 12 days ago

I like to watch the videos several times to reinforce key points. I have cut out all refined carbs, sugar and drinks other than coffee, unsweetened freshly brewed ice tea and water. With it being the fall, I love apple cider and up until the past year I didn't realize it isn't really a good beverage to drink because of the concentration of natural sugar as pointed out in the video. Instead, I just eat the whole apple with a sprinkle of cinnamon to slow down digestion, mitigate glucose spikes and get the benefit of all the fiber and micronutrients. Thanks again Dr. Rice - all the best!

@JoeJordan-t8h 12 days ago

I just really dont get hungry till around noon but its high protein from there on. Stress? Major stress. Prayer is my only relief on that one.

@melindy325 11 days ago

Please list what your talking about on a white board or chalk board. Visual learners need that. Thanks

@patbowers4180 11 days ago

You explain very well!

@lorric3812 11 days ago

Amen! Excellent video!!! Blessings

@Nokt5150 11 days ago

I don't eat breakfast. But I do mostly focus protein. I do intermittent fasting. 16/8

@LM-wy3nt 12 days ago

It's like it's up to me to have or not to have a good sleep. Everyone wants a good sleep but what if you just can't do that. Many different reasons. It's well to say you should

@MichaelNation-r7y 12 days ago

Excellent medical data. Thank you !!! 🙏

@dailyusemedicine 8 days ago

Good information

@Stud_muffin 5 days ago (edited)

I'm okay for breakfast, 4-5 scrambled eggs and cheese in olive oil, turkey kabasa, coffee. Skip lunch or eat oatmeal, unfortunately processed with maple sugar. Dinner is mashed potatoes, meats with sauce, a veggie. I walk 10K+ steps, 5k+ before breakfast, 5K+ after dinner, then fast. I eat what my wife eats for dinner; breakfast is either as mentioned or the oatmeal again; drink after brkft is art sweetened iced tea. I do chair tai chi or resistence training every other day, 7 days, but will never be 6-pack abs. I went from 225 to 195, but hover there (6'-0", age 76).