The Truth About Visceral Fat: Health Risks You Can’t See

By Shannon Kasun, Neuroscience Specialist

Visceral adipose tissue (VAT) is hidden deep in the abdomen, surrounding organs such as the liver, pancreas, and intestines. Rather than being inert, it is metabolically active, producing inflammatory molecules like IL-6 and TNF-alpha that drive systemic inflammation and contribute to chronic conditions including cardiovascular disease and type 2 diabetes (Bosy-Westphal et al., 2018). Excess VAT is also linked to high triglycerides, low HDL cholesterol, elevated blood pressure, and insulin resistance—factors that form the foundation of metabolic syndrome and further elevate disease risk (Després, 2007).

Its impact on longevity is clear. A high visceral adiposity index (VAI) is associated with greater risk of cardiovascular disease, stroke, cardiovascular death, and coronary heart disease, posing serious threats to both lifespan and healthspan (Wan et al., 2025). A Mendelian randomization study—a research approach that uses genetic variation as a natural experiment to test cause and effect—also found that individuals with a genetic tendency toward higher VAT had lower odds of surviving to advanced ages (Ya et al., 2021).

Cognition is also affected. Research shows that both general and visceral adiposity are linked to lower cognitive scores, even after accounting for education and cardiovascular risk factors, possibly contributing to accelerated cognitive decline (Anand et al., 2022).

Together, these findings suggest that visceral fat not only drives chronic disease but also erodes longevity, directly challenging our goal of living better, longer.

The problem is both widespread and growing. From 2001 to 2018, abdominal obesity—driven by VAT around the organs—rose from 57.6% to 67.3% in women and from 39.1% to 49.7% in men in the United States (Sun et al., 2022). Today, the majority of adults carry visceral fat at levels that significantly elevate health risks, fueled by increasingly sedentary lifestyles and diets high in sugar, fat, and excess calories.

Yet in most doctor’s offices, assessment rarely goes beyond the number on the scale. Body weight alone cannot reveal how much visceral fat you carry—or the risks it may pose.

At the Performance Lab by CerePro Bioscience, we go deeper. Our bioelectrical impedance analysis (BIA) device safely sends small electrical currents through the body to measure how they travel through different tissues such as fat and muscle. From this, we can accurately quantify visceral VAT and compare it with healthy ranges for your age and gender. This transforms an invisible risk into something measurable and trackable, giving you clear insight to take action.

If your visceral fat levels are above the optimal range, there are proven ways to bring them down. Here are three key strategies we recommend to help reduce VAT and protect your long-term health:

1. Move with purpose: Regular physical activity—both aerobic exercise and resistance training—helps reduce VAT by improving insulin sensitivity and boosting energy expenditure.

2. Rethink your diet: Shifting away from refined sugars and processed foods toward whole, nutrient-dense choices like lean proteins, vegetables, whole grains, and healthy fats helps regulate blood sugar and reduce excess fat storage.

3. Prioritize sleep and stress management: Poor sleep and chronic stress elevate cortisol, a hormone tied to increased visceral fat storage. Consistent sleep routines and stress-reducing practices like meditation or deep breathing can support healthier fat distribution.

Addressing visceral fat is one of the most powerful steps you can take to protect your body and brain—and extend your healthspan so you can live better, longer.

References

Bosy-Westphal, Anja et al. “Body composition and cardiometabolic health: the need for novel concepts.” European journal of clinical nutrition vol. 72,5 (2018): 638-644. doi:10.1038/s41430-018-0158-2

Després, Jean-Pierre. “Cardiovascular disease under the influence of excess visceral fat.” Critical pathways in cardiology vol. 6,2 (2007): 51-9. doi:10.1097/HPC.0b013e318057d4c9

Wang, Rui et al. “Association between visceral adiposity index and cardiovascular disease: A systematic review and meta-analysis.” Nutrition, metabolism, and cardiovascular diseases : NMCD, 104216. 2 Jul. 2025, doi:10.1016/j.numecd.2025.104216 

Yan, Bin et al. “Causal Effect of Visceral Adipose Tissue Accumulation on the Human Longevity: A Mendelian Randomization Study.” Frontiers in endocrinology vol. 12 722187. 1 Sep. 2021, doi:10.3389/fendo.2021.722187

Anand, Sonia S et al. “Evaluation of Adiposity and Cognitive Function in Adults.” JAMA network open vol. 5,2 e2146324. 1 Feb. 2022, doi:10.1001/jamanetworkopen.2021.46324

Sun, Jin-Yu et al. “Trends in general and abdominal obesity in US adults: Evidence from the National Health and Nutrition Examination Survey (2001-2018).” Frontiers in public health vol. 10 925293. 6 Oct. 2022, doi:10.3389/fpubh.2022.925293