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Dr. Mike Diamonds | Sculpt By Science
Torch Visceral Fat in 30 Days — The No-BS System
If you’re struggling to lose that stubborn belly fat, it’s not because you’re lazy or lack willpower. You’re not broken. You just need a proven system that truly delivers results.
Visceral fat—the deep belly fat wrapping around your organs—isn’t just about looks. `it is like a hidden, smoldering fire in your body’s core. While it may not be visible on the surface, it quietly spreads toxic smoke—chronic inflammation and insulin resistance—that can ignite serious health problems like diabetes, heart disease, stroke, and even cancer.
Most people waste months chasing quick fixes, restrictive diets, or endless cardio, yet still fail to shift this dangerous fat. That is not going to work this time. Visceral fat requires a strategic, science-driven approach that addresses the root causes—not just symptoms.
That’s what you’re getting today.
I’ve built a 30-day, no-nonsense plan—proven across clients, backed by DEXA scans, MRIs, and blood markers.
Watch the full breakdown on YouTube here.
5 Key Values to Crush Visceral Fat — Backed by Science
1. Focus on the Process, Not the Prize
Picture your fat loss journey like constructing a brick wall. Fixating on the finished wall—“I need to lose 10kg”—is like staring at a blueprint while ignoring the bricks.
It’s a recipe for frustration and burnout. Instead, channel your energy into laying each brick perfectly, day by day. That’s process-oriented thinking, and it’s your secret weapon.
Rather than chasing the scale, stack these daily actions like bricks in your wall:
One 24-hour fast this week
Gut-friendly, anti-inflammatory meals (Like kimchi, sauerkraut, pickles etc.)
Zone 2 cardio sessions (brisk walk, cycling, light jog)
Master the daily grind. Momentum builds, and the fat loss follows.
2. Build Your Fat-Burning Machine (Fasting Systems)
Think of your body as a cozy house, with visceral fat as clutter piling up around the furnace. This clutter loves a constant sugar rush, fueled by high insulin. Intermittent fasting is like a savvy housekeeper who shuts off the snack supply for a bit.
Insulin dips, the clutter (fat) starts burning for heat, and the house gets tidier. Autophagy sweeps out junk, inflammation fades, and growth hormone spruces things up. Fasting clears the mess, making your house lean and efficient!
A study suggests fasting may even help you live longer by keeping the kitchen running smoothly. Fasting declutters, making your body sharp and sleek!
The protocol:
One 24-hour fast weekly (eg. Sun 8PM to Mon 8PM)
Progressive fasting - starting with a 12 hour feeding window, moving to 10 hour feeding window and ultimately an 8 hour feeding window.
Simple systems. Predictable results.
3. Fuel Smart, Ditch the Junk (Nutrition Systems)
Ultra-processed foods are a direct driver of visceral fat and metabolic dysfunction. This isn’t opinion—it’s data-backed. Visceral adiposity increases in people who consume more processed foods.
Data from dietary surveys and cohort studies, like those in The Lancet, link higher processed food intake to ballooning visceral fat and metabolic chaos. It’s as if every chip or soda can is a tiny wrecking ball, smashing your body’s efficiency and stacking dangerous grease right where it hurts most!
For 30 days:
Eliminate sugary drinks, snacks, fast food
Focus on gut-friendly, nutrient-dense foods:
Yogurt (probiotics)
Salmon (omega-3s)
Blueberries (antioxidants)
Avocado (healthy fats)
This stabilizes blood sugar and reduces cytokine-driven inflammation.
Your fridge should be stocked with winners.
4. Become a Fat-Burning Beast (Identity Shift)
Picture this: sustainable transformation isn’t just about tweaking your habits—it’s about becoming the person who lives and breathes those habits.
When your identity shifts, your behavior follows like a loyal sidekick, paving the way for lasting success.
Every time you power through a fast, crush a workout, or dodge that tempting junk food, you’re not just checking boxes—you’re sculpting the identity of someone who owns their health. It’s like leveling up in a game where you’re the main character, and each choice makes you stronger, sharper, and more unstoppable.
And yes, alcohol is a visceral fat magnet. It’s empty calories, spikes cortisol, disrupts sleep, and slows fat loss.
For 30 days:
Remove alcohol
Swap for sparkling water, kombucha, herbal teas
Every action you take is a vote for the person you want to become.
5. Play the Long Game (Stress & Sleep Mastery)
Poor sleep and chronic stress are the hidden accelerators of visceral fat gain. Sleep deprivation increases visceral fat accumulation (Nedeltcheva et al., 2010). Chronic stress further elevates cortisol, driving fat storage.
Master these fundamentals with my 10-3-2-1 Sleep Rule:
No caffeine 10 hours before bed
No food 3 hours before
No liquids 2 hours before
No screens 1 hour before (or wear blue-light blockers)
Why It Works:
Aligns with circadian rhythms to enhance sleep quality.
Reduces cortisol spikes from late-night stressors (food, screens, work).
Supports metabolic health, curbing visceral fat storage.
Add 5-10 minutes of daily mindfulness to downregulate stress. This habit alone can accelerate fat loss.
Final Note
Visceral fat isn’t a life sentence. You have the tools to reverse it.
What matters isn’t your current waistline—it’s the systems you build and the identity you commit to.
This 30-day plan is your blueprint to live longer, move faster, and feel younger.
Men: waist over 40 inches = high risk
Women: waist over 35 inches = high risk
Track your progress weekly. Measure. Adjust. Win.
Keep well,
Dr. Mike Diamonds, MD, Pro-Natural Bodybuilder