Visceral Fat and Aging

BY MARK KINI

Last month, I attended the CD/NLA Show in Las Vegas and was treated by several vendors to incredible dinners some of the city’s best restaurants—apps, main courses, and desserts every night. It didn’t take long to enjoy it a little too much. When I got back to Boston, I had put on 10 pounds—and most of it seemed to land right around my stomach. More than just the weight gain though, I didn’t feel healthy: I felt sluggish, off-balance, and not quite like myself.

What really stood out to me was how different it felt compared to when I was younger. In my thirties, I could bounce back quickly from a week of indulgences like that. In my fifties, it’s a different story. My metabolism has slowed, my body responds differently, and the weight doesn’t just disappear—it settles in usually at my waistline.

As people age, changes in body composition are almost inevitable. Even without significant weight gain, fat distribution often shifts toward the abdomen. This deeper fat, known as visceral fat, surrounds vital organs like the liver and pancreas—and it’s far more harmful than the fat just under your skin.

Visceral fat isn’t just stored energy or a nuisance. It acts like an organ, releasing hormones and inflammatory chemicals that disrupt how your body functions. Over time, this increases the risk of heart disease, high blood pressure, and stroke by negatively affecting cholesterol levels and promoting inflammation, especially in post-menopausal women. And you could have higher than ideal visceral fat even if you don’t have an elevated BMI or significant weight, which is sometimes called “skinny fat.”

Visceral fat also plays a major role in insulin resistance, where the body struggles to regulate blood sugar, often leading to type 2 diabetes. On top of that, it contributes to chronic inflammation—sometimes called “inflammaging”—which is linked to conditions like arthritis, metabolic disease, and even cognitive decline.

Hormones are affected as well. In men, higher visceral fat is tied to lower testosterone, accelerating muscle loss, and further fat gain. In women, especially after menopause, it raises the risk of metabolic and cardiovascular issues. It’s also closely connected to fatty liver disease, where excess fat builds up in the liver and impacts its function.

What makes this more challenging is that aging naturally brings muscle loss, slower metabolism, and often less physical activity. Add in stress and poor sleep, and the body becomes even more likely to store fat.

The good news is that visceral fat is highly responsive to lifestyle changes.

Exercise is one of the most effective tools. Strength training, done a few times per week, helps maintain or rebuild muscle, which has multiple benefits including a healthier metabolism. Cardiovascular exercise—like walking, biking, or swimming—helps directly reduce abdominal fat, even in moderate amounts. For those who can handle it, interval training can accelerate results, but challenging strength training will go a long way. Just as important is staying active throughout the day—small movements add up but beware of exercise that exacerbates high cortisal levels, whch could promote fat storage.

Diet plays an equally important role. Focusing on whole, unprocessed foods—lean proteins, vegetables, fruits, whole grains, and healthy fats—helps stabilize blood sugar and reduce inflammation. Increasing protein supports muscle and appetite control, while cutting back on sugar and refined carbs helps prevent fat storage, especially around the midsection. Healthy fats like olive oil, nuts, and fish also support better metabolic health.

Ultimately, consistency matters more than intensity. Extreme diets and unsustainable routines don’t last. Simple, repeatable habits like moving more, eating better, breathing exercises, and getting quality sleep (super important), lead to lasting change.

As I’ve experienced firsthand, this isn’t just about appearance. As we get older, managing visceral fat becomes about protecting your health, maintaining your energy, and staying at your best for the long run.

“Treat your body like someone you love.” —Hannah Corbin   [CD0426]