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0:00 What visceral fat is and why it's dangerous

1:08 How visceral fat develops

3:00 How ectopic fat damages the liver, pancreas, muscle, and heart

9:40 Overview: how to reverse visceral fat

12:19 Diet setup: calories, protein, fat, carbs, and fiber targets

22:47 Example daily meal plan 25:33 Cardio exercise recommendations

28:27 Resistance training recommendations

32:40 Supplement stack for liver and metabolic support

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