When we talk about fat, most people think about the kind you can pinch under your skin, but there's another type of fat that's much more dangerous: visceral fat.
This hidden fat wraps around your organs and acts like a hormone factory in your body, producing estrogen that can throw your hormone levels out of whack, no matter your sex.
On top of that, visceral fat is directly dangerous to your health and can increase your risk of heart disease, diabetes, and even cancer.
Keep reading to learn what visceral fat is, why it's so dangerous, and what you can do about it.
What Is Visceral Fat?
Unlike the squishy fat under your skin that you can grab (called subcutaneous fat), visceral fat hides deep inside your belly, surrounding important organs like your liver, pancreas, and intestines.
This type of fat isn't just taking up space—it's actually working like an organ itself, pumping out estrogen and inflammatory substances that can wreak havoc on your health.
While you can't see it from the outside, a growing belly or "apple shape" body type often signals that visceral fat is building up inside.
How Hormones and Visceral Fat Work Together
Your body's hormone system and visceral fat are directly connected. When your hormones get out of balance, you tend to store more visceral fat. Then, that extra visceral fat produces additional estrogen and makes your inflammation worse, causing your hormones to become even more unbalanced.
For men, testosterone plays a big role in this cycle. As men age and their testosterone levels naturally drop (a process known as andropause), they often start storing more visceral fat.
That fat then converts testosterone into estrogen, leading to even lower testosterone levels. It's a downward spiral that keeps getting worse unless something breaks the cycle.
Women face their own hormone challenges with visceral fat. The fat interacts with estrogen and other female hormones, often leading to problems like irregular periods, PCOS (Polycystic Ovary Syndrome), and trouble getting pregnant.
During menopause, when estrogen levels drop, women often notice they start storing more fat around their middle—that's visceral fat moving in.
For both men and women, stress plays a huge role in visceral fat storage. When you're stressed, your body releases cortisol, often called the stress hormone, which tells your body to build up more visceral fat.
No matter what your sex is, visceral fat is always dangerous. Here’s what it does to your body.
Why Visceral Fat Is So Harmful
Visceral fat isn't just passive tissue—it's like having a factory inside your body that's constantly producing harmful substances.
It releases inflammatory chemicals called cytokines that can cause problems throughout your body. These substances can lead to chronic inflammation, which is linked to heart disease, cancer, and other serious health problems.
This type of fat also messes with your insulin, the hormone that controls blood sugar. When you have too much visceral fat, your cells become less sensitive to insulin (insulin resistance), which can lead to diabetes.
How Hormone Replacement Therapy Can Help
For many people, especially men dealing with low testosterone, hormone replacement therapy can be a game-changer in fighting visceral fat.
Testosterone replacement therapy (TRT) can help break the cycle of declining hormone levels and increasing fat storage. When testosterone levels come back up to normal, men often find it easier to build muscle and lose fat.
But hormone therapy isn't just for men. Women can benefit from hormone replacement therapy too, especially during and after menopause. Balancing hormones can help prevent the shift toward storing more visceral fat that often happens during this time.
Beyond Hormone Therapy: A Complete Approach
While hormone therapy can help, it works best as part of a bigger plan. Exercise is crucial—both cardio and strength training help reduce visceral fat.
Strength training is especially important because muscle tissue keeps your metabolism healthy and makes your body better at processing sugar.
Diet plays a huge role, too. Eating lots of processed foods and sugar makes your body more likely to store visceral fat.
Instead, focus on whole foods, especially vegetables, lean proteins, and healthy fats. These foods help balance your hormones naturally and give your body what it needs to maintain a healthy weight.
Sleep and Stress Management
Don't overlook the importance of good sleep and stress management. Poor sleep throws off your hunger hormones, making you more likely to overeat and store visceral fat.
Your body also produces most of your hormones while you’re sleeping, so not getting enough sleep can directly damage your hormonal health.
High stress keeps your cortisol levels up, encouraging your body to hold onto visceral fat. Finding ways to manage stress—whether through exercise, meditation, or other activities—is crucial for getting visceral fat under control.
If You Can’t Seem to Lose Visceral Fat, Hormone Replacement Therapy May Help
If you're worried about visceral fat, start by talking to a healthcare provider about getting your hormone levels checked. This is especially important if you're noticing signs of hormone imbalance, like fatigue or mood changes.
They can properly diagnose your condition and recommend the most appropriate course of action, whether it involves lifestyle modifications, natural remedies, or conventional hormone replacement therapy.
Remember that dealing with visceral fat is a long-term project. It didn't appear overnight, and it won't disappear overnight, either.
However, the good news is that visceral fat responds well to healthy changes, often better than subcutaneous fat does, and we’ve seen many patients lose lots of visceral fat after beginning hormone replacement therapy. Your next step is to get your hormone levels tested.
Learn more about HRT for women or TRT for men here. You can also schedule an appointment with a specialist today to discuss getting your levels tested.