Is visceral fat putting your health at risk without you knowing it?


Hola amigos,

Today I want to bring up a sensitive topic for many, as we climb the corporate ladder, our waistline tends to climb too (although this is not a positive outcome).

Visceral fat, characterized by excess fat around your abdomen and torso, is more than an aesthetic concern. It’s a significant health risk, often signaling deeper issues like insulin resistance, inflammation, and hormonal imbalances.

Why should you care?

Visceral fat—is particularly dangerous because it surrounds internal organs and actively contributes to chronic disease progression.

The numbers speak volumes:

• A waistline > 40 inches for men or 35 inches for women raises health risks.

• People with truncal obesity face a 3x higher risk of all-cause mortality.

• Visceral fat is 10x more metabolically active than subcutaneous fat.

• About 88 million American adults have pre-diabetes.

A 5-step approach

Visceral fat demands intentional, consistent action.

1. Revamp Your Plate

• Swap out refined carbs for whole grains.

• Include healthy fats like avocados and nuts.

• Add a squeeze of lemon to water—it aids digestion.

2. Move with Purpose

• 15-minute daily walks after meals to regulate blood sugar levels.

• Add 3 strength-training sessions per week targeting core muscles.

• Don’t forget mobility: Incorporate stretches like cat-cow or spinal twists.

3. Sleep Smarter

• Power down screens an hour before bed to improve sleep quality.

• Try this: Set a consistent wake-up time to reset your circadian rhythm.

4. Track Your Progress

• Use a measuring tape to track waist circumference weekly.

• Log meals and activities to stay accountable.

5. De-Stress with Breathing Techniques

• Stress hormones like cortisol drive fat storage. Combat this with 2-minute equal breathing exercises: Inhale for 4 seconds, exhale for 4 seconds, and repeat.

The PA-NPA exercise by Bob Proctor

• Choose a productive, wellness-focused replacement, such as a short walk.

• Start by identifying one non-productive activity, scrolling social media.

• Track your progress, reflect on how the new habit makes you feel.

• Focus on replacing just one habit to keep it manageable.

Executive of the week

• Reduced visceral fat, lowering the risk of cardiovascular disease by up to 50% and type 2 diabetes by up to 80%.

• Improved body fat percentage, reducing the likelihood of chronic disease relapse by 30%-40%.

• Enhanced cholesterol levels, decreasing the risk of heart disease by 20%-30%.

Thats it amigos!

Hasta la vista!