Why is the A/G Ratio important for your Healthspan?
Metabolism — Cardiovascular Health
Where we store body fat matters as much as how much we store. A higher A/G Ratio indicates proportionally more fat in the abdominal region—fat that is more metabolically active, more inflammatory, and more strongly linked to insulin resistance, dyslipidemia, and cardiovascular disease. In contrast, gynoid fat (hips/thighs) is generally less inflammatory and may even be protective, especially in women. A lower A/G Ratio typically reflects healthier fat distribution, better hormonal balance, and reduced risk of metabolic disease over the lifespan.
An elevated A/G Ratio often correlates with increased visceral fat, impaired glucose metabolism, higher triglycerides, and inflammatory load. This pattern is associated with greater risk for type 2 diabetes, hypertension, non-alcoholic fatty liver disease, and heart disease. A lower ratio suggests fat is stored in metabolically safer regions, supporting better endocrine balance, bone health, and long-term physiological stability. Because fat distribution tends to shift with age—especially during menopause and andropause—tracking this ratio helps identify risk early and guide targeted prevention strategies.
What is the A/G Ratio?
The Android-to-Gynoid Ratio represents the relationship between fat stored in the abdominal region (android fat) and fat stored around the hips and thighs (gynoid fat). It is typically derived from DEXA scan data, offering a more precise assessment of fat distribution than BMI or weight alone. Android fat, concentrated around the waist and internal organs, is more likely to be visceral in nature—producing inflammatory cytokines and driving metabolic dysfunction. Gynoid fat, however, tends to be subcutaneous and hormonally influenced, with lower inflammatory activity and a slower turnover rate.
A/G Ratio essentially reflects metabolic risk through body composition geometry. A higher ratio means abdominal fat dominates—often seen in central obesity—while a lower ratio reflects a more gynoid-dominant, metabolically favorable distribution. Changes in this ratio over time can signal shifts in hormone status, lifestyle patterns, or aging-related fat redistribution. Optimizing this marker supports healthier metabolism, improved cardiovascular outcomes, and extended functional longevity.
How do we take action?
Exercise Improvement — Diet Enhancement — Weight Management
Lowering the A/G Ratio centers on reducing abdominal fat and improving metabolic flexibility. Evidence supports a combination of regular resistance training and moderate-to-vigorous aerobic exercise for reducing android fat preferentially. Nutrition strategies that stabilize blood glucose—such as reducing refined carbohydrates and added sugars, prioritizing lean protein, and increasing fiber from vegetables, legumes, and whole foods—can lower insulin levels and encourage fat mobilization from the abdominal region. Weight loss of even 5–10% can meaningfully shift the A/G Ratio, particularly when paired with improved sleep (7–9 hours) and stress management, as chronically elevated cortisol promotes abdominal fat storage. Individuals with persistent elevation may benefit from metabolic screening (fasting glucose, insulin, triglycerides, HbA1c) to identify early risk patterns and personalize interventions.
Additional resources
- Karastergiou, K., Smith, S. R., Greenberg, A. S., & Fried, S. K. (2012). Sex Differences in Human Adipose Tissues – The Biology of Pear Shape. Biology of Sex Differences, 3(1), 13. https://doi.org/10.1186/2042-6410-3-13
- Manolopoulos, K. N., Karpe, F., & Frayn, K. N. (2010). Gluteofemoral Body Fat as a Determinant of Cardiometabolic Health. International Journal of Obesity, 34(6), 949–959. https://doi.org/10.1038/ijo.2009.286
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