A Healthy Body Is More Than What You See

When we talk about body fat, we often focus on how it looks. But the more important conversation—the one that really matters for your health—is about what fat does inside your body. While some types of fat are harmless, even protective, others are troublemakers, quietly driving disease in ways you might not even feel until it’s too late.

I see patients every day who are frustrated, confused, or even scared about what their weight means for their health. And it’s not their fault. Our culture has oversimplified this issue for so long that people are left with little more than soundbites: "lose weight," "watch your BMI," "cut carbs." But the truth is, the facts about body fat are more complex than those quick fixes suggest.

The fat that matters

Visceral fat is like the silent villain in your body’s story. Unlike the fat you can pinch under your skin—subcutaneous fat—visceral fat is hidden deep inside your abdomen. It wraps around your organs like a toxic blanket, and it’s far more harmful than the fat you can see.

Visceral fat is metabolically active, which means it’s not just sitting there. It’s actively releasing chemicals that send inflammatory signals throughout your body, throwing your metabolic systems out of whack. It disrupts hormones and makes it harder for your body to regulate things like blood sugar and cholesterol which, over time, can increase your risk for chronic conditions like Type 2 diabetes and heart disease. And visceral fat isn’t just bad for your heart—it’s also harms your brain. Studies have linked belly fat deep in the abdomen to memory issues, dementia, and even an increased risk of Alzheimer’s.

In addition, there’s a hormonal relationship. For postmenopausal women, a drop in estrogen causes fat to shift to the abdominal area, where it becomes more dangerous. And for men, visceral fat can lead to lower testosterone levels, which compounds health challenges.

So, how do you know you have visceral fat? A large stomach is a good indication, with research showing that a waist measurement exceeding 35 inches for women and 40 inches for men points to a higher likelihood of significant visceral fat.

How to reduce visceral fat

The question I get most often is, “What can I do about it?” The answer isn’t a crash diet or a juice cleanse—it’s simpler and more sustainable than that.

Eat real food

I can’t stress this enough: What you eat matters. Whole, minimally processed foods—think legumes, whole grains, vegetables, and fruits—are your best allies. They’re high in fiber, which helps regulate blood sugar and keeps your gut healthy. Yes, carbs like potatoes and whole-grain pasta can absolutely have a place in your diet but ditch the ultra-processed junk. If it’s loaded with sugar, refined flour, and unhealthy fats, it’s not helping.

Incorporate strength training

This is key—what’s great about strength training is that it doesn’t just help you lose fat, it helps you maintain muscle. And muscle is like metabolic gold—it burns more calories, improves insulin sensitivity, and keeps you strong as you age. You don’t have to be a gym rat. Even bodyweight exercises at home can make a difference.

Make small changes

Being healthy isn’t about perfection, it’s about consistency. I tell my patients all the time: cook at home a little more often. Add a short walk to your day. Keep healthy snacks on hand. It’s about building habits you can stick with—not ones that burn you out in a week. Those small steps add up.

At the end of the day, health isn’t about looking a certain way or hitting a specific number on the scale. It’s about feeling good in your body, reducing your risk for disease, and aging well. Visceral fat might be a silent villain, but you’re the hero of this story. With a little effort and the right tools, you can create a happier ending for your body.

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