August 12, 2025 • 16 mins
The most dangerous fat in your body isn’t the kind you can pinch—it’s the hidden visceral fat wrapped around your vital organs. In this episode of The Health Pulse, we reveal how visceral fat acts like a rogue endocrine organ, releasing inflammatory chemicals that disrupt your metabolism, fuel chronic inflammation, and raise your risk for type 2 diabetes, heart disease, and even cancer.
You’ll learn why BMI often misses the danger, how the TOFI (Thin Outside, Fat Inside) phenomenon puts seemingly lean people at risk, and the waist measurements and lab markers that give a more accurate picture of your metabolic health. Most importantly, we share evidence-based strategies for reducing visceral fat—from diet changes and targeted exercise to improving sleep and lowering stress.
If you’re ready to take control of your metabolic health from the inside out, this episode will give you the tools to start today.
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Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Speaker 2 (00:26):
Okay, let's unpack this For most of us, when we
picture body fat, we're probablythinking of the kind you can
literally pinch right.
Speaker 3 (00:33):
Yeah, that soft layer just under the skin,
subcutaneous fat.
Speaker 2 (00:37):
Exactly, but our sources reveal something well
pretty surprising, almostcounterintuitive, which is it's
not always the fat you can seethat poses the biggest threat.
In fact, it's often the fat youcan't see that's truly
dangerous.
Speaker 3 (00:52):
That's precisely it.
Hidden deep within yourabdominal cavity lies a far more
insidious type of fat calledvisceral fat.
Speaker 2 (01:00):
Visceral fat.
Speaker 3 (01:01):
Unlike that subcutaneous fat we just
mentioned, this visceral fatwraps itself around your vital
organs your liver, pancreas,your intestines.
Speaker 2 (01:08):
Wow, so it's inside around the organs.
Speaker 3 (01:11):
Right, and here's where it gets really important.
It doesn't just sit therepassively, it's not just padding
.
Speaker 2 (01:15):
So when you say insidious and not passive, what
exactly is it doing?
Because our sources describe itas acting like a quote hormone
secreting, inflammationgenerating factory.
Can you break that down?
Speaker 3 (01:26):
That's a great way to put it.
Actually, visceral fat is well,it's an active endocrine organ.
It's constantly pumping outchemicals into your bloodstream.
Speaker 2 (01:34):
Like its own gland or something.
Speaker 3 (01:35):
Pretty much.
Yeah, it's not just a storageunit, it's more like a rogue
gland, triggering this wholecascade of inflammation,
hormonal disruption andmetabolic dysfunction throughout
your body.
Speaker 2 (01:48):
And this is happening silently.
Speaker 3 (01:49):
Often, yes, this quiet activity fuels really
serious conditions like type 2diabetes, heart disease, fatty
liver disease, even certaincancers.
Speaker 2 (01:59):
And the alarming thing you mentioned is that it
can build up even in people wholook slim.
Speaker 3 (02:02):
Absolutely.
That's what makes it such ahidden threat, a silent but
potentially deadly health issue.
Speaker 2 (02:07):
Okay, that's quite the setup a rogue gland.
So our mission for this deepdive, then, is to really unmask
this hidden enemy.
Speaker 3 (02:17):
Yeah, we want to clarify what visceral fat
actually is and how it'sfundamentally different from the
normal body fat most of usthink about.
Speaker 2 (02:24):
And we'll dig into how it fuels chronic disease,
the inflammation, the insulinresistance.
Speaker 3 (02:29):
And, importantly, we'll look at the specific lab
markers that can actually revealthis hidden risk, often before
you'd even notice any symptoms.
Speaker 2 (02:36):
Right and, most importantly, we're going to arm
you with proven, actionablestrategies, ways to actually
help melt away this visceral fatand restore your metabolic
health.
Speaker 3 (02:49):
Giving you a real shortcut to understanding this
crucial topic.
Speaker 2 (02:51):
Okay, so let's start by truly understanding this
elusive fat.
We've said it's hidden insidethe abdominal cavity,
surrounding organs like theliver, pancreas, intestines, but
what makes its location soprofoundly different?
Why is that more concerningthan, say, fat on your thighs or
arms?
Speaker 3 (03:09):
It's all about access , direct access.
While subcutaneous fat is morelike a passive storage locker on
the outside, visceral fat islike a constantly leaking
chemical plant right in themiddle of everything.
It sends its byproductshormones, these inflammatory
proteins called cytokines andfree fatty acids, directly into
your portal vein.
Speaker 2 (03:28):
The portal vein that goes where.
Speaker 3 (03:30):
Straight to the liver , your body's central metabolic
control center.
So this direct, unfilteredaccess to such vital organs is
why its location isn't justabout cushioning, it's about
actively interfering with howthey work.
Speaker 2 (03:43):
That direct line to the liver really highlights the
impact.
So if it's so hidden, how do weeven begin to figure out if we
have too much?
Is there any way to measure itwithout, you know, fancy medical
equipment?
Speaker 3 (03:56):
That's a good question, and you're right
there's no single preciseat-home method to tell you
exactly how much visceral fatyou have.
Speaker 2 (04:02):
But there are clues.
Speaker 3 (04:04):
There are definitely indicators, things like waist
circumference.
For men, a waist of 40 inches,that's about 102 centimeters or
more, is a risk indicator.
Speaker 2 (04:12):
And for women.
Speaker 3 (04:13):
For women it's 35 inches or 88 centimeters or more
.
But actually an even betterpredictor often better than BMI
for metabolic disease risk isyour waist to hip ratio.
Speaker 2 (04:22):
Interesting Better than BMI, because BMI is what
everyone seems to focus on.
Speaker 3 (04:26):
Yeah, BMI can be misleading here, which brings us
to that concept you hear aboutTOFI.
Speaker 2 (04:30):
TOFI Thin outside, fat inside.
Speaker 3 (04:32):
Exactly.
For many of us, the idea ofhealthy is tied to what we see
in the mirror or the number onthe scale.
But this TOFI concept reallyshatters that assumption,
doesn't it?
Speaker 2 (04:43):
It really does.
I mean, someone could lookperfectly normal based on their
BMI, maybe even thin, but stillbe carrying dangerous levels of
this internal fat.
Speaker 3 (04:52):
Absolutely Thin outside, fat inside Isn't just a
catchy phrase, it's a starkreminder.
You could be, you know,counting calories, exercising
diligently, but if you're notaddressing the Mike kind of fat,
you might still be silentlybuilding up a significant health
risk.
Speaker 2 (05:09):
So we can't always trust the surface appearance.
Speaker 3 (05:11):
Definitely not.
We need to look deeper.
Speaker 2 (05:13):
Which leads us to the crucial question why exactly is
visceral fat so dangerous?
What's the real cascade ofeffects once this rogue gland,
as you called it, starts itswork?
Speaker 3 (05:24):
Well, as we said, it isn't just passive storage.
It truly behaves like an activeendocrine organ, constantly
releasing these chemicals intoyour bloodstream and over time,
this constant chemical signalingtriggers that cascade of
inflammation, hormonaldisruption and metabolic
dysfunction throughout the body.
Speaker 2 (05:40):
So it's basically a source of chronic low-grade
inflammation.
Our sources mention it producesspecific pro-inflammatory
cytokines like IL-6 andTNF-alpha.
What are those exactly?
What do they do?
Speaker 3 (05:52):
Think of IL-6 and TNF-alpha as alarm bells.
Visceral fat just keeps ringingthem constantly.
Throughout your body there'ssignals of chronic inflammation.
Speaker 2 (06:01):
And that inflammation does damage.
Speaker 3 (06:03):
Yes, it damages everything from the lining of
your arteries to your insulinreceptors.
It's systemic and this, in turn, tends to raise your C-reactive
protein, or HSCRP, levels.
Speaker 2 (06:14):
HSCRP I've heard of that.
That's a marker for heart risk.
Speaker 3 (06:17):
It is Elevated.
Hscrp is a well-establishedmarker closely linked to heart
attack and stroke risk.
So this chronic inflammationdamages blood vessels, it
accelerates atherosclerosis,hardening of the arteries and it
directly messes with normalinsulin signaling.
Speaker 2 (06:31):
And that disruption, that messing with insulin
signaling that leads directly toinsulin resistance and blood
sugar problems.
Right, how does visceral fatinterfere there?
Speaker 3 (06:39):
Well, by releasing those free fatty acids we
mentioned directly into theportal vein straight to the
liver.
Visceral fat interferes withhow your body responds to
insulin.
Think of it like this your bodycells have doors that insulin
normally opens to let glucose infor energy.
Okay, With visceral fatsinterference, those doors start
to get sticky or they just don'topen properly, so glucose gets
(07:01):
trapped in your bloodstream.
Speaker 2 (07:02):
Which means higher blood sugar.
Speaker 3 (07:03):
Exactly.
It contributes to higherfasting insulin levels,
initially, then elevated bloodglucose, and significantly
increases your risk fordeveloping type 2 diabetes.
Speaker 2 (07:14):
It really sounds like a metabolic domino effect, and
this excess visceral fat is alsotied to some pretty serious
heart and liver risks too,correct?
Speaker 3 (07:22):
Precisely, there's a very strong link.
It significantly increases yourrisk for non-alcoholic fatty
liver disease, nald, which isbasically well fat building up
in the liver itself.
It also contributes tounhealthy cholesterol profiles,
specifically high triglyceridesand low HDL the good cholesterol
plus increased blood pressureand ultimately, a higher
(07:43):
incidence of heart attacks andstrokes.
So the bottom line message isthe crucial takeaway here is
that visceral fat isn't justextra weight.
It's a metabolic disruptor.
It actively fuels the veryconditions most likely to
shorten your life and reallycompromise your well-being.
Speaker 2 (07:59):
Wow, okay.
So if you can't always see itfrom the outside, how do you
know if you have it or if you'reat risk?
This is where lab testing comesin.
You mentioned.
Speaker 3 (08:06):
Yes, lab work is incredibly insightful here.
It can reveal the metabolicfootprint, the sort of
biochemical shadow that visceralfat leaves behind.
It helps identify risk andtrack improvement over time.
Speaker 2 (08:19):
So what are some of those key markers we should be
looking at in our blood work?
Speaker 3 (08:23):
Well, one of the earliest and most powerful signs
of that insulin resistance wetalked about, which is strongly
promoted by visceral fat, ishigh fasting insulin.
Speaker 2 (08:31):
Fasting insulin.
What's a good level?
Speaker 3 (08:33):
Optimally, you'd want your fasting insulin somewhere
between 2 and 5 AUML.
Generally lower is better.
Within that healthy range.
It's a very sensitive earlyindicator.
Speaker 2 (08:42):
Okay, 2 to 5,.
Good to know, and you alsomentioned a ratio.
Speaker 3 (08:46):
Yes, another simple but really powerful indicator is
your triglyceride to HDLcholesterol ratio.
Speaker 2 (08:52):
Triglycerides divided by HDL.
Speaker 3 (08:54):
Exactly.
An elevated ratio is a strongpredictor of metabolic syndrome
and visceral fat accumulation.
The goal here, ideally, is tokeep that ratio less than 2.0,
assuming both are measured inmilligrams per deciliter, which
is common in the US.
Speaker 2 (09:07):
Less than 2.0.
Ok.
Speaker 3 (09:09):
What else?
We also look at HSCRP, thathigh sensitivity C-reactive
protein we discussed earlier.
The inflammation marker Right,as we said, it often rises with
excess visceral fat.
The inflammation marker Right,as we said, it often rises with
excess visceral fat.
Persistent elevation indicatesthat ongoing systemic
inflammation, which is directlylinked to cardiovascular disease
, risk.
Speaker 2 (09:27):
Makes sense.
And what about the liver itself?
Speaker 3 (09:28):
Since visceral fat is so closely tied to fatty liver
disease, checking liver enzymeslike ALT, ast and GGT is really
crucial.
When these levels are elevated,it's often like a red flag or
smoke signals indicating thatliver cells are being damaged or
stressed Got it ALT, ast, ggtand finally standard blood sugar
(09:49):
tests.
Yes, while they measure bloodsugar control directly, things
like your hemoglobin A1c andyour fasting glucose levels also
reflect the long-term impact ofthat insulin resistance, which,
again, is often driven byvisceral fat.
Speaker 2 (10:02):
So why does tracking these markers matter so much for
you, the listener?
Speaker 3 (10:06):
Because these tests can often detect these hidden
metabolic risks before youexperience any symptoms, long
before.
Speaker 2 (10:13):
So it's like an early warning system.
Speaker 3 (10:14):
Exactly.
It allows for earlierintervention, lifestyle changes
and, ultimately, much betterhealth outcomes.
It gives you the power to takecontrol before minor issues
become major problems.
Speaker 2 (10:25):
Okay, now for the really encouraging news.
After hearing about all thishidden danger, this rogue gland,
it's important to remember thatvisceral fat is actually highly
responsive to lifestyle changes.
Speaker 3 (10:37):
That's the key message, really.
It often shrinks faster thansubcutaneous fat when you start
addressing the root causes ofmetabolic dysfunction.
Speaker 2 (10:44):
So it's not a life sentence.
What are the most impactfulstrategies then?
Where should people focus?
Speaker 3 (10:50):
Well, arguably one of the most impactful strategies
is prioritizing low-carbohydratewhole-food eating.
Speaker 2 (10:57):
Cutting down on refined carbs and sugar.
Speaker 3 (10:59):
Precisely Reducing those refined carbs, and
especially added sugars,directly lowers your insulin
levels, and when insulin is low,your body is prompted to use
stored fat, including visceralfat, for energy.
Speaker 2 (11:11):
It makes sense.
Speaker 3 (11:12):
There are studies showing that ketogenic and
low-carb diets can lead tosignificant reductions in
visceral fat in as little as say, 12 weeks.
Speaker 2 (11:20):
Wow, that's quite fast.
Speaker 3 (11:21):
It can be.
The focus should be on qualityproteins, healthy fats think
olive oil, avocado, fatty fishand plenty, plenty of
non-starchy vegetables.
Fiber is key too.
Speaker 2 (11:31):
Okay, diet is huge.
What about exercise?
You hear a lot about exercise,for weight loss but does it
specifically target thisinternal fat?
Speaker 3 (11:40):
Yes, and maybe not in the way people think.
For those of us who've, youknow, diligently tried to spot,
reduce belly fat with endlesscrunches.
Speaker 2 (11:47):
Guilty.
Speaker 3 (11:48):
Right.
This insight about visceralfats location is a real game
changer.
No amount of sit-ups willdirectly burn fat that's inside
your abdominal cavity, wrappedaround organs.
Speaker 2 (11:58):
So crunches aren't the answer for visceral fat.
Speaker 3 (12:00):
Not directly, no, but exercise is still incredibly
important because it improvesinsulin sensitivity, often even
without significant weight lossinitially.
How so Well.
Combining strength trainingwith high-intensity cardio seems
particularly effective.
Resistance training buildsmuscle mass and more muscle
increases your restingmetabolism.
You burn more calories even atrest.
Speaker 2 (12:23):
Okay, and the cardio part.
Speaker 3 (12:25):
High-intensity interval training, or HIIT,
specifically seems to be quiteeffective at targeting visceral
fat reduction, those shortbursts of intense effort
followed by recovery.
Speaker 2 (12:37):
So lift weights and maybe do some interval training.
Got it?
What else?
Speaker 3 (12:40):
Please don't underestimate the power of
optimizing sleep and managingstress.
This is a big one.
Speaker 2 (12:45):
How does sleep and stress tie into fat around our
organs?
Speaker 3 (12:48):
Chronic stress elevates cortisol.
Cortisol is a hormone thatactively promotes visceral fat
storage, specifically around theorgans.
It's part of thatfight-or-flight energy
preparation system gone wrong,ah, cortisol.
Speaker 2 (12:59):
Okay.
Speaker 3 (13:00):
And poor sleep.
Well, that messes things up too.
It increases hunger.
Hormones like ghrelin makes youcrave sugary foods and impairs
your body's glucose regulation.
It's a double-lammy.
Speaker 2 (13:10):
So practical advice.
Speaker 3 (13:11):
Aim for seven to nine hours of quality sleep per
night and find ways to managestress that work for you
Mindfulness, meditation, deepbreathing exercises, even just
taking walks in nature.
Speaker 2 (13:23):
Good advice.
Anything else in the toolkit?
Speaker 3 (13:25):
Yes, considering intermittent fasting can be a
powerful tool for some people.
Intermittent fasting ortime-restricted eating, right by
restricting when you eat, notnecessarily what you eat
initially, you help lowerinsulin levels, naturally
encourage your body to burnstored fat, including visceral
fat, and reduce inflammation.
Speaker 2 (13:43):
What are common ways to do it?
Speaker 3 (13:44):
Common approaches include the 16.8 method eating
within an eight-hour window eachday and fasting for 16, or
maybe doing a 24-hour fast onceor twice a week.
Speaker 2 (13:54):
But people should probably check with their doctor
first.
Speaker 3 (13:56):
Absolutely.
It's always advisable todiscuss any significant new
dietary strategy, especiallylonger fasts, with a healthcare
professional who knows yourhistory.
It's not for everyone.
Speaker 2 (14:07):
Okay, so diet, exercise, sleep, stress
management, maybe fasting?
It seems like it's aboutchanging the whole metabolic
environment.
Speaker 3 (14:15):
That's the essential point here.
Really Shrinking visceral fatisn't just about seeing a lower
number on the scale, though thatoften happens.
It's about fundamentallychanging your body's metabolic
signals.
Speaker 2 (14:27):
How so.
Speaker 3 (14:28):
Your body holds on to visceral fat, partly as this
quick access energy reserve,maybe for stressful times or
inconsistent fuel supply.
If you change those underlyingstressors the poor diet, the
lack of sleep, the chronicstress and send different
metabolic signals, your bodyessentially realizes it doesn't
need to keep that dangerousreserve anymore.
Speaker 2 (14:47):
It lets go of it because the perceived emergency
is over.
Speaker 3 (14:49):
Exactly You're changing the environment so that
fat storage around your organsis no longer seen as necessary
for energy buffering.
Speaker 2 (14:56):
Right.
So to recap our deep dive today, visceral fat is clearly far
more than just a cosmeticconcern.
Speaker 3 (15:03):
Definitely.
It's a powerful metabolicwarning sign, often linked to
things like chronic stress, poordiet, maybe inactivity or
hormonal imbalances.
Speaker 2 (15:12):
Hidden deep inside your abdomen, maybe inactivity
or hormonal imbalances.
Hidden deep inside your abdomen, this dangerous fat silently
drives inflammation, insulinresistance, cardiovascular risk,
often without any obvioussymptoms until things are quite
advanced.
Speaker 3 (15:24):
But and this is the crucial takeaway.
The truly encouraging news isthat visceral fat is highly
reversible.
It really responds well totargeted lifestyle changes.
Speaker 2 (15:34):
Especially reducing those refined sugars and
processed carbs, embracingconsistent movement that you
enjoy, maybe adding somestrength and intensity, and
really prioritizing restorativesleep and stress management.
Speaker 3 (15:46):
Do those things and you can significantly shrink
those visceral fat stores anddramatically lower your
long-term disease risk.
Speaker 2 (15:52):
So maybe the final thought for everyone listening
is this your health isn't justabout the weight you see on the
scale or the reflection in themirror.
Speaker 3 (15:59):
It's really about the health.
You can't see the internalmetabolic health.
Speaker 2 (16:03):
Start addressing that invisible health today.
Take control.
Think about what's going oninside, not just outside.
Speaker 1 (16:15):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
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For more health insights anddiagnostics, visit us online at
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Stay informed, stay healthy andwe'll catch you in the next
episode.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Speaker 2 (00:26):
Okay, let's unpack this For most of us, when we
picture body fat, we're probablythinking of the kind you can
literally pinch right.
Speaker 3 (00:33):
Yeah, that soft layer just under the skin,
subcutaneous fat.
Speaker 2 (00:37):
Exactly, but our sources reveal something well
pretty surprising, almostcounterintuitive, which is it's
not always the fat you can seethat poses the biggest threat.
In fact, it's often the fat youcan't see that's truly
dangerous.
Speaker 3 (00:52):
That's precisely it.
Hidden deep within yourabdominal cavity lies a far more
insidious type of fat calledvisceral fat.
Speaker 2 (01:00):
Visceral fat.
Speaker 3 (01:01):
Unlike that subcutaneous fat we just
mentioned, this visceral fatwraps itself around your vital
organs your liver, pancreas,your intestines.
Speaker 2 (01:08):
Wow, so it's inside around the organs.
Speaker 3 (01:11):
Right, and here's where it gets really important.
It doesn't just sit therepassively, it's not just padding
.
Speaker 2 (01:15):
So when you say insidious and not passive, what
exactly is it doing?
Because our sources describe itas acting like a quote hormone
secreting, inflammationgenerating factory.
Can you break that down?
Speaker 3 (01:26):
That's a great way to put it.
Actually, visceral fat is well,it's an active endocrine organ.
It's constantly pumping outchemicals into your bloodstream.
Speaker 2 (01:34):
Like its own gland or something.
Speaker 3 (01:35):
Pretty much.
Yeah, it's not just a storageunit, it's more like a rogue
gland, triggering this wholecascade of inflammation,
hormonal disruption andmetabolic dysfunction throughout
your body.
Speaker 2 (01:48):
And this is happening silently.
Speaker 3 (01:49):
Often, yes, this quiet activity fuels really
serious conditions like type 2diabetes, heart disease, fatty
liver disease, even certaincancers.
Speaker 2 (01:59):
And the alarming thing you mentioned is that it
can build up even in people wholook slim.
Speaker 3 (02:02):
Absolutely.
That's what makes it such ahidden threat, a silent but
potentially deadly health issue.
Speaker 2 (02:07):
Okay, that's quite the setup a rogue gland.
So our mission for this deepdive, then, is to really unmask
this hidden enemy.
Speaker 3 (02:17):
Yeah, we want to clarify what visceral fat
actually is and how it'sfundamentally different from the
normal body fat most of usthink about.
Speaker 2 (02:24):
And we'll dig into how it fuels chronic disease,
the inflammation, the insulinresistance.
Speaker 3 (02:29):
And, importantly, we'll look at the specific lab
markers that can actually revealthis hidden risk, often before
you'd even notice any symptoms.
Speaker 2 (02:36):
Right and, most importantly, we're going to arm
you with proven, actionablestrategies, ways to actually
help melt away this visceral fatand restore your metabolic
health.
Speaker 3 (02:49):
Giving you a real shortcut to understanding this
crucial topic.
Speaker 2 (02:51):
Okay, so let's start by truly understanding this
elusive fat.
We've said it's hidden insidethe abdominal cavity,
surrounding organs like theliver, pancreas, intestines, but
what makes its location soprofoundly different?
Why is that more concerningthan, say, fat on your thighs or
arms?
Speaker 3 (03:09):
It's all about access , direct access.
While subcutaneous fat is morelike a passive storage locker on
the outside, visceral fat islike a constantly leaking
chemical plant right in themiddle of everything.
It sends its byproductshormones, these inflammatory
proteins called cytokines andfree fatty acids, directly into
your portal vein.
Speaker 2 (03:28):
The portal vein that goes where.
Speaker 3 (03:30):
Straight to the liver , your body's central metabolic
control center.
So this direct, unfilteredaccess to such vital organs is
why its location isn't justabout cushioning, it's about
actively interfering with howthey work.
Speaker 2 (03:43):
That direct line to the liver really highlights the
impact.
So if it's so hidden, how do weeven begin to figure out if we
have too much?
Is there any way to measure itwithout, you know, fancy medical
equipment?
Speaker 3 (03:56):
That's a good question, and you're right
there's no single preciseat-home method to tell you
exactly how much visceral fatyou have.
Speaker 2 (04:02):
But there are clues.
Speaker 3 (04:04):
There are definitely indicators, things like waist
circumference.
For men, a waist of 40 inches,that's about 102 centimeters or
more, is a risk indicator.
Speaker 2 (04:12):
And for women.
Speaker 3 (04:13):
For women it's 35 inches or 88 centimeters or more
.
But actually an even betterpredictor often better than BMI
for metabolic disease risk isyour waist to hip ratio.
Speaker 2 (04:22):
Interesting Better than BMI, because BMI is what
everyone seems to focus on.
Speaker 3 (04:26):
Yeah, BMI can be misleading here, which brings us
to that concept you hear aboutTOFI.
Speaker 2 (04:30):
TOFI Thin outside, fat inside.
Speaker 3 (04:32):
Exactly.
For many of us, the idea ofhealthy is tied to what we see
in the mirror or the number onthe scale.
But this TOFI concept reallyshatters that assumption,
doesn't it?
Speaker 2 (04:43):
It really does.
I mean, someone could lookperfectly normal based on their
BMI, maybe even thin, but stillbe carrying dangerous levels of
this internal fat.
Speaker 3 (04:52):
Absolutely Thin outside, fat inside Isn't just a
catchy phrase, it's a starkreminder.
You could be, you know,counting calories, exercising
diligently, but if you're notaddressing the Mike kind of fat,
you might still be silentlybuilding up a significant health
risk.
Speaker 2 (05:09):
So we can't always trust the surface appearance.
Speaker 3 (05:11):
Definitely not.
We need to look deeper.
Speaker 2 (05:13):
Which leads us to the crucial question why exactly is
visceral fat so dangerous?
What's the real cascade ofeffects once this rogue gland,
as you called it, starts itswork?
Speaker 3 (05:24):
Well, as we said, it isn't just passive storage.
It truly behaves like an activeendocrine organ, constantly
releasing these chemicals intoyour bloodstream and over time,
this constant chemical signalingtriggers that cascade of
inflammation, hormonaldisruption and metabolic
dysfunction throughout the body.
Speaker 2 (05:40):
So it's basically a source of chronic low-grade
inflammation.
Our sources mention it producesspecific pro-inflammatory
cytokines like IL-6 andTNF-alpha.
What are those exactly?
What do they do?
Speaker 3 (05:52):
Think of IL-6 and TNF-alpha as alarm bells.
Visceral fat just keeps ringingthem constantly.
Throughout your body there'ssignals of chronic inflammation.
Speaker 2 (06:01):
And that inflammation does damage.
Speaker 3 (06:03):
Yes, it damages everything from the lining of
your arteries to your insulinreceptors.
It's systemic and this, in turn, tends to raise your C-reactive
protein, or HSCRP, levels.
Speaker 2 (06:14):
HSCRP I've heard of that.
That's a marker for heart risk.
Speaker 3 (06:17):
It is Elevated.
Hscrp is a well-establishedmarker closely linked to heart
attack and stroke risk.
So this chronic inflammationdamages blood vessels, it
accelerates atherosclerosis,hardening of the arteries and it
directly messes with normalinsulin signaling.
Speaker 2 (06:31):
And that disruption, that messing with insulin
signaling that leads directly toinsulin resistance and blood
sugar problems.
Right, how does visceral fatinterfere there?
Speaker 3 (06:39):
Well, by releasing those free fatty acids we
mentioned directly into theportal vein straight to the
liver.
Visceral fat interferes withhow your body responds to
insulin.
Think of it like this your bodycells have doors that insulin
normally opens to let glucose infor energy.
Okay, With visceral fatsinterference, those doors start
to get sticky or they just don'topen properly, so glucose gets
(07:01):
trapped in your bloodstream.
Speaker 2 (07:02):
Which means higher blood sugar.
Speaker 3 (07:03):
Exactly.
It contributes to higherfasting insulin levels,
initially, then elevated bloodglucose, and significantly
increases your risk fordeveloping type 2 diabetes.
Speaker 2 (07:14):
It really sounds like a metabolic domino effect, and
this excess visceral fat is alsotied to some pretty serious
heart and liver risks too,correct?
Speaker 3 (07:22):
Precisely, there's a very strong link.
It significantly increases yourrisk for non-alcoholic fatty
liver disease, nald, which isbasically well fat building up
in the liver itself.
It also contributes tounhealthy cholesterol profiles,
specifically high triglyceridesand low HDL the good cholesterol
plus increased blood pressureand ultimately, a higher
(07:43):
incidence of heart attacks andstrokes.
So the bottom line message isthe crucial takeaway here is
that visceral fat isn't justextra weight.
It's a metabolic disruptor.
It actively fuels the veryconditions most likely to
shorten your life and reallycompromise your well-being.
Speaker 2 (07:59):
Wow, okay.
So if you can't always see itfrom the outside, how do you
know if you have it or if you'reat risk?
This is where lab testing comesin.
You mentioned.
Speaker 3 (08:06):
Yes, lab work is incredibly insightful here.
It can reveal the metabolicfootprint, the sort of
biochemical shadow that visceralfat leaves behind.
It helps identify risk andtrack improvement over time.
Speaker 2 (08:19):
So what are some of those key markers we should be
looking at in our blood work?
Speaker 3 (08:23):
Well, one of the earliest and most powerful signs
of that insulin resistance wetalked about, which is strongly
promoted by visceral fat, ishigh fasting insulin.
Speaker 2 (08:31):
Fasting insulin.
What's a good level?
Speaker 3 (08:33):
Optimally, you'd want your fasting insulin somewhere
between 2 and 5 AUML.
Generally lower is better.
Within that healthy range.
It's a very sensitive earlyindicator.
Speaker 2 (08:42):
Okay, 2 to 5,.
Good to know, and you alsomentioned a ratio.
Speaker 3 (08:46):
Yes, another simple but really powerful indicator is
your triglyceride to HDLcholesterol ratio.
Speaker 2 (08:52):
Triglycerides divided by HDL.
Speaker 3 (08:54):
Exactly.
An elevated ratio is a strongpredictor of metabolic syndrome
and visceral fat accumulation.
The goal here, ideally, is tokeep that ratio less than 2.0,
assuming both are measured inmilligrams per deciliter, which
is common in the US.
Speaker 2 (09:07):
Less than 2.0.
Ok.
Speaker 3 (09:09):
What else?
We also look at HSCRP, thathigh sensitivity C-reactive
protein we discussed earlier.
The inflammation marker Right,as we said, it often rises with
excess visceral fat.
The inflammation marker Right,as we said, it often rises with
excess visceral fat.
Persistent elevation indicatesthat ongoing systemic
inflammation, which is directlylinked to cardiovascular disease
, risk.
Speaker 2 (09:27):
Makes sense.
And what about the liver itself?
Speaker 3 (09:28):
Since visceral fat is so closely tied to fatty liver
disease, checking liver enzymeslike ALT, ast and GGT is really
crucial.
When these levels are elevated,it's often like a red flag or
smoke signals indicating thatliver cells are being damaged or
stressed Got it ALT, ast, ggtand finally standard blood sugar
(09:49):
tests.
Yes, while they measure bloodsugar control directly, things
like your hemoglobin A1c andyour fasting glucose levels also
reflect the long-term impact ofthat insulin resistance, which,
again, is often driven byvisceral fat.
Speaker 2 (10:02):
So why does tracking these markers matter so much for
you, the listener?
Speaker 3 (10:06):
Because these tests can often detect these hidden
metabolic risks before youexperience any symptoms, long
before.
Speaker 2 (10:13):
So it's like an early warning system.
Speaker 3 (10:14):
Exactly.
It allows for earlierintervention, lifestyle changes
and, ultimately, much betterhealth outcomes.
It gives you the power to takecontrol before minor issues
become major problems.
Speaker 2 (10:25):
Okay, now for the really encouraging news.
After hearing about all thishidden danger, this rogue gland,
it's important to remember thatvisceral fat is actually highly
responsive to lifestyle changes.
Speaker 3 (10:37):
That's the key message, really.
It often shrinks faster thansubcutaneous fat when you start
addressing the root causes ofmetabolic dysfunction.
Speaker 2 (10:44):
So it's not a life sentence.
What are the most impactfulstrategies then?
Where should people focus?
Speaker 3 (10:50):
Well, arguably one of the most impactful strategies
is prioritizing low-carbohydratewhole-food eating.
Speaker 2 (10:57):
Cutting down on refined carbs and sugar.
Speaker 3 (10:59):
Precisely Reducing those refined carbs, and
especially added sugars,directly lowers your insulin
levels, and when insulin is low,your body is prompted to use
stored fat, including visceralfat, for energy.
Speaker 2 (11:11):
It makes sense.
Speaker 3 (11:12):
There are studies showing that ketogenic and
low-carb diets can lead tosignificant reductions in
visceral fat in as little as say, 12 weeks.
Speaker 2 (11:20):
Wow, that's quite fast.
Speaker 3 (11:21):
It can be.
The focus should be on qualityproteins, healthy fats think
olive oil, avocado, fatty fishand plenty, plenty of
non-starchy vegetables.
Fiber is key too.
Speaker 2 (11:31):
Okay, diet is huge.
What about exercise?
You hear a lot about exercise,for weight loss but does it
specifically target thisinternal fat?
Speaker 3 (11:40):
Yes, and maybe not in the way people think.
For those of us who've, youknow, diligently tried to spot,
reduce belly fat with endlesscrunches.
Speaker 2 (11:47):
Guilty.
Speaker 3 (11:48):
Right.
This insight about visceralfats location is a real game
changer.
No amount of sit-ups willdirectly burn fat that's inside
your abdominal cavity, wrappedaround organs.
Speaker 2 (11:58):
So crunches aren't the answer for visceral fat.
Speaker 3 (12:00):
Not directly, no, but exercise is still incredibly
important because it improvesinsulin sensitivity, often even
without significant weight lossinitially.
How so Well.
Combining strength trainingwith high-intensity cardio seems
particularly effective.
Resistance training buildsmuscle mass and more muscle
increases your restingmetabolism.
You burn more calories even atrest.
Speaker 2 (12:23):
Okay, and the cardio part.
Speaker 3 (12:25):
High-intensity interval training, or HIIT,
specifically seems to be quiteeffective at targeting visceral
fat reduction, those shortbursts of intense effort
followed by recovery.
Speaker 2 (12:37):
So lift weights and maybe do some interval training.
Got it?
What else?
Speaker 3 (12:40):
Please don't underestimate the power of
optimizing sleep and managingstress.
This is a big one.
Speaker 2 (12:45):
How does sleep and stress tie into fat around our
organs?
Speaker 3 (12:48):
Chronic stress elevates cortisol.
Cortisol is a hormone thatactively promotes visceral fat
storage, specifically around theorgans.
It's part of thatfight-or-flight energy
preparation system gone wrong,ah, cortisol.
Speaker 2 (12:59):
Okay.
Speaker 3 (13:00):
And poor sleep.
Well, that messes things up too.
It increases hunger.
Hormones like ghrelin makes youcrave sugary foods and impairs
your body's glucose regulation.
It's a double-lammy.
Speaker 2 (13:10):
So practical advice.
Speaker 3 (13:11):
Aim for seven to nine hours of quality sleep per
night and find ways to managestress that work for you
Mindfulness, meditation, deepbreathing exercises, even just
taking walks in nature.
Speaker 2 (13:23):
Good advice.
Anything else in the toolkit?
Speaker 3 (13:25):
Yes, considering intermittent fasting can be a
powerful tool for some people.
Intermittent fasting ortime-restricted eating, right by
restricting when you eat, notnecessarily what you eat
initially, you help lowerinsulin levels, naturally
encourage your body to burnstored fat, including visceral
fat, and reduce inflammation.
Speaker 2 (13:43):
What are common ways to do it?
Speaker 3 (13:44):
Common approaches include the 16.8 method eating
within an eight-hour window eachday and fasting for 16, or
maybe doing a 24-hour fast onceor twice a week.
Speaker 2 (13:54):
But people should probably check with their doctor
first.
Speaker 3 (13:56):
Absolutely.
It's always advisable todiscuss any significant new
dietary strategy, especiallylonger fasts, with a healthcare
professional who knows yourhistory.
It's not for everyone.
Speaker 2 (14:07):
Okay, so diet, exercise, sleep, stress
management, maybe fasting?
It seems like it's aboutchanging the whole metabolic
environment.
Speaker 3 (14:15):
That's the essential point here.
Really Shrinking visceral fatisn't just about seeing a lower
number on the scale, though thatoften happens.
It's about fundamentallychanging your body's metabolic
signals.
Speaker 2 (14:27):
How so.
Speaker 3 (14:28):
Your body holds on to visceral fat, partly as this
quick access energy reserve,maybe for stressful times or
inconsistent fuel supply.
If you change those underlyingstressors the poor diet, the
lack of sleep, the chronicstress and send different
metabolic signals, your bodyessentially realizes it doesn't
need to keep that dangerousreserve anymore.
Speaker 2 (14:47):
It lets go of it because the perceived emergency
is over.
Speaker 3 (14:49):
Exactly You're changing the environment so that
fat storage around your organsis no longer seen as necessary
for energy buffering.
Speaker 2 (14:56):
Right.
So to recap our deep dive today, visceral fat is clearly far
more than just a cosmeticconcern.
Speaker 3 (15:03):
Definitely.
It's a powerful metabolicwarning sign, often linked to
things like chronic stress, poordiet, maybe inactivity or
hormonal imbalances.
Speaker 2 (15:12):
Hidden deep inside your abdomen, maybe inactivity
or hormonal imbalances.
Hidden deep inside your abdomen, this dangerous fat silently
drives inflammation, insulinresistance, cardiovascular risk,
often without any obvioussymptoms until things are quite
advanced.
Speaker 3 (15:24):
But and this is the crucial takeaway.
The truly encouraging news isthat visceral fat is highly
reversible.
It really responds well totargeted lifestyle changes.
Speaker 2 (15:34):
Especially reducing those refined sugars and
processed carbs, embracingconsistent movement that you
enjoy, maybe adding somestrength and intensity, and
really prioritizing restorativesleep and stress management.
Speaker 3 (15:46):
Do those things and you can significantly shrink
those visceral fat stores anddramatically lower your
long-term disease risk.
Speaker 2 (15:52):
So maybe the final thought for everyone listening
is this your health isn't justabout the weight you see on the
scale or the reflection in themirror.
Speaker 3 (15:59):
It's really about the health.
You can't see the internalmetabolic health.
Speaker 2 (16:03):
Start addressing that invisible health today.
Take control.
Think about what's going oninside, not just outside.
Speaker 1 (16:15):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
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