Join 50,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, nutrition, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.
A Primary Driver of Chronic Disease
Visceral Fat: A Primary Driver of Chronic DiseaseMarch 15th, 2025 Disclaimer: Not Medical Advice. Opinions are my own. In partnership with Sisu Today's Newsletter at a Glance:
It will come as no surprise that obesity has exploded in the past 20 years. I see firsthand the negative impacts of overnutrition on heart health in the operating room weekly. The truth is stepping on the scale doesn't tell the whole story. Where your muscle, fat, and ultimately the weight is distributed matters. The human body has many different types of fat, including brown, subcutaneous, and essential fat. However, the most problematic type is visceral fat. What is Visceral Fat?Visceral adipose tissue (VAT) is stored under the abdominal wall and surrounds internal organs such as the liver, intestines, and pancreas. Unlike subcutaneous fat, which sits under the skin and can be easily seen and touched, visceral fat isn't visible. When the storage capacity in the subcutaneous reaches its limit, fat spills over into the intra-abdominal space. What's the limit before fat starts to spill? It depends. The tricky part is that body composition differs between individuals. This means some may store more or less subcutaneous fat before the body starts storing visceral fat. However, the chronic disease engine directly correlates with the visceral fat stored around the organs. Why is Visceral Fat so dangerous?What makes visceral fat different from the rest?
This is how non-alcoholic fatty liver disease (NAFLD) can occur. All in all, visceral fat is directly correlated with an increased risk of cardiovascular disease, type 2 diabetes, autoimmune disease, and neurodegenerative diseases. Best Sauna on the MarketIn Partnership with Sisu A traditional sauna has been a significant addition to my wellness routine. For the past five years, we have used an infrared sauna that reaches around 149 degrees Fahrenheit. However, I had to stay in there for 40-60 minutes to achieve the benefits. Then we upgraded to a Sisu sauna. Not only do they look amazing, but they can reach 230 degrees Fahrenheit. My family likes to keep the Sisu at 180-190 degrees, and you feel the effects after 10 minutes. Plus, most studies evaluating saunas' cardiovascular and longevity benefits exclusively focus on traditional saunas. If you are looking for an indoor or outdoor sauna for your home, we have partnered with Sisu to offer my newsletter subscribers an amazing discount.
How to Measure your Visceral Fat? As we discussed, every individual will have a different threshold of subcutaneous storage before visceral fat starts to accrue. How much visceral fat do you have? To answer that confidently, a DEXA scan is required. What amount of visceral fat is a problem? A study by Meredith-Jones et al. identified the following VAT mass cutoffs associated with increased cardio-metabolic risk: 700 g in women under 40 years, 800 g in women 40 years and older, 1000 g in men under 40 years, and 1200 g in men 40 years and older. If you want to assess your VAT levels from home, I recommend a Smart Scale or Waist-to-Hip ratio. Many smart scales on the market can give you a rough baseline of your visceral fat level but won't have the accuracy of a DEXA scan. Finally, the most convenient but least accurate is the Waist-to-Hip ratio. Measure your waist, above the belly button, and then measure the widest part of your hips. WHR = Waist Circumference / Hip Circumference You are at higher risk as a man with WHR >0.90 and a woman with WHR > 0.85.
How to reduce Visceral Fat?The good news is that you can significantly reduce your visceral fat through lifestyle choices. Unlike stubborn subcutaneous fat, visceral fat is generally the first type of fat to be eliminated when weight loss begins.
The path to progress is simple but not easy. Your health is too important to overlook. Take the first step today. Jeremy London, MD Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions. |
Jeremy London, M.D.
Join 50,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, nutrition, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.