Podcast 068: Visceral Fat- What is it and what can you do about it?
Dr. Meaghan and Wendy tackle the issue of visceral fat on this podcast episode. Visceral fat is the fat that is specifically around the midsection, and it leads to increase in health issues including cardiovascular disease, metabolic concerns, insulin resistance, and an increase inflammatory markers. There truly are more health concerns being an apple shape person vs. a pear-shaped individual.
Fat goes to the visceral area both because of hereditary and hormones. The hormones we can affect with lifestyle choices. We now know that visceral fat is not an inert substance but that it releases its hormones leading to hormonal imbalance and disturbances throughout the body. We now know without doubt that visceral fat is responsible for releasing chemicals that affect the immune system and increase inflammation. These chemicals include cytokines including tumor necrosis factor and interleukin-6. These chemicals increase the risk for cardiovascular disease. They also lead to a negative effect on insulin and blood sugars. They can increase blood pressure and have an effect on blood clotting factors.
It is important to focus on losing visceral fat because even 10 pounds can have an extremely positive effect on overall health and wellness (including increasing the longevity of your life).
Ways that you can lower visceral fat:
1. Balance hormones
2. Decrease stress/cortisol- Stress management
3. Sleep better
4. Exercise- especially interval training and cardio
5. Insulin friendly diet- South Beach, Atkins Diet, Low Carb. Low Glycemic Index Diet
6. Green tea (2-3 cups a day)
7. Apple Cider Vinegar- acetic acid can produce proteins that burn fat
8. Monitor your fat- Polyunsaturated fats are good. Saturated fats lead to more visceral fat.
9. Intermittent fasting
10. Increase protein intake
As always, thanks so much for listening. Remember to be kind to others, take care of yourself, and make good choices.