Visceral abdominal fat

Visceral fat, also known as "belly fat," is a type of fat that's stored within the abdominal cavity, surrounding various internal organs. Contrary to subcutaneous fat, which is stored under the skin, visceral fat is metabolically active and more harmful to health.

Key insights from Andrew Huberman and experts on the Huberman Lab indicate the following:

1. Inflammation and Metabolic Illness:

   • Visceral fat is more problematic than subcutaneous fat because it drains into the portal vein, leading directly to the liver, resulting in a higher inflammatory load on the body. A gain of about five pounds of visceral fat can lead to metabolic illness 1.

2. Hormonal and Stress Impact:

   • Cortisol and stress significantly contribute to the accumulation of visceral fat. Conditions like major depressive disorder can lead to increased visceral fat despite general weight loss due to high cortisol levels 1.

3. Menopause and Body Composition:

   • In women, visceral fat increases significantly during menopausal transition without changes in diet and exercise. This change is driven by a decline in estrogen, which regulates fat distribution and inflammation 2 3.

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4. Health Risks:

   • Visceral fat is linked to chronic diseases such as insulin resistance and cardiovascular diseases. It is considered a "harbinger" of chronic ailments due to its inflammatory properties 2.

5. Measurement and Management:

   • A waist-to-hip ratio greater than 0.7 for women is indicative of higher levels of visceral fat. Regular monitoring (but not daily) can be useful in managing visceral fat levels 4.

6. Dietary and Lifestyle Changes:

   • Reducing alcohol and sugar intake can help reduce liver fat and, consequently, visceral fat. Intermittent fasting is effective in decreasing liver fat because it allows the liver to offload stored fat 5.

7. Exercise and Protein Intake:

   • High-intensity exercise can reduce visceral fat by inducing molecular changes in muscles, improving glucose uptake, and combating inflammation. Adequate protein intake also supports muscle preservation and metabolic health 3.

Understanding and managing visceral fat through these insights can significantly improve one's overall health and reduce the risk of chronic diseases.