Why is VAT important for your Healthspan?
Metabolism — Cardiovascular Health
Unlike subcutaneous fat stored beneath the skin, visceral fat sits around vital organs such as the liver, pancreas, and intestines. While some VAT is normal and necessary, excess levels are metabolically active and can release inflammatory cytokines that disrupt insulin signalling, elevate blood glucose, and contribute to plaque formation in arteries. High VAT is strongly associated with increased risk for type 2 diabetes, hypertension, fatty liver disease, stroke, and cardiovascular disease—making it one of the most clinically relevant fat markers for longevity. Maintaining a lower VAT level supports metabolic flexibility, hormone balance, and reduced chronic disease burden over time.
VAT often increases silently and may not correlate with body weight or BMI, meaning individuals can have normal weight but high visceral fat—a pattern known as TOFI (thin outside, fat inside). Elevated VAT typically reflects a combination of lifestyle, genetics, poor sleep, stress, aging-related muscle loss, or high refined-carbohydrate intake. Reducing VAT has been shown to improve insulin sensitivity, lipid profiles, inflammation markers, and overall cardiometabolic health, supporting a longer life with greater energy, mobility, and resilience.
What is VAT?
Visceral Adipose Tissue represents internal fat stored within the abdominal cavity surrounding organs rather than under the skin. Unlike subcutaneous fat, VAT is hormonally active, releasing inflammatory molecules (including IL-6 and TNF-α) that influence immune activity and metabolic pathways. High VAT burden increases the release of free fatty acids directly into the liver, elevating triglycerides and promoting hepatic fat accumulation. This cascade can shift the body toward insulin resistance and metabolic dysfunction.
VAT is typically measured using DEXA or imaging such as MRI or CT, offering a more accurate picture of metabolic risk than scale weight alone. Excess visceral fat reflects reduced mitochondrial efficiency and impaired fat oxidation—processes that tend to worsen with age if muscle mass and physical activity decline. Monitoring VAT allows for earlier intervention to prevent progression toward metabolic diseases and maintain long-term physiological performance.
How do we take action?
Exercise Improvement — Diet Enhancement — Weight Management
VAT is highly responsive to lifestyle changes, making it one of the most modifiable longevity biomarkers. Regular physical activity—especially resistance training combined with moderate-to-vigorous aerobic exercise—has the strongest evidence for reducing visceral fat. Diet plays a critical role: reducing refined sugars and processed carbohydrates while increasing fiber, protein, and unsaturated fats improves insulin sensitivity and fat metabolism. Achieving even modest weight loss (5–10%) can significantly lower VAT stores. Prioritizing sleep quality (7–9 hours), moderating alcohol intake, and managing stress further regulate cortisol-driven fat storage. For individuals with persistent VAT elevation, clinical evaluation for insulin resistance, thyroid dysfunction, or hormonal imbalance may be helpful. Tracking VAT over time can guide progress and inform adjustments to training, nutrition, and recovery strategies.
Additional resources
- Neeland, I. J., et al. (2019). Visceral and Ectopic Fat, Atherosclerosis, and Cardiometabolic Disease: A Position Statement. The Lancet Diabetes & Endocrinology, 7(9), 715–725. https://doi.org/10.1016/S2213-8587(19)30076-8
- Kuk, J. L., & Ross, R. (2009). Influence of Weight Loss on Total and Regional Body Fat Distribution. Obesity, 17(12), 2152–2160. https://doi.org/10.1038/oby.2009.125
Author
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