Think metabolic health is all about carbs and calories? You might be missing a crucial part of the puzzle. In Episode #340, I explore how the type and location of body fat can dramatically influence your health and risk of disease. Understanding this overlooked aspect of metabolic health could be the key to taking control of your well-being.
In this episode, you’ll discover how body fat distribution impacts your risk of metabolic disease, why being overweight affects individuals differently, and how to assess if you have excess fat in your liver. I also share my 6 essential tips for improving metabolic health through practical diet, exercise, and lifestyle changes. This episode aims to equip you with the knowledge to make more informed decisions about your health and build habits that support longevity.
Specifically, I cover:
- 00:00 What Is Metabolic Health and Why It Matters
- 00:41 The Root Cause of Poor Metabolic Health Revealed
- 02:55 Understanding Your Personal Fat Threshold (Key to Fat Loss)
- 04:32 The Twin Cycle Hypothesis: How Fat Affects Metabolism
- 05:10 Liver Fat: The Hidden Culprit of Metabolic Disorders
- 16:16 6 Proven Strategies to Reduce Ectopic & Visceral Fat
- 33:36 Key Takeaways: Fixing Metabolic Health in 6 Steps
- 35:00 Bonus
Understanding where and how your body stores fat is essential to protect metabolic health. By applying the insights and tips discussed in this episode, you can take proactive steps to enhance your health and reduce your risk of disease. Thank you for tuning in, and I hope you find these strategies helpful in your journey toward better health.
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Additional resources
- Life Without Diabetes • Roy Taylor
Supporting studies
- Adipose Tissue Dysfunction in Obesity • PMID: 19358089
- Adipose tissue expandability: the metabolic problems of obesity may arise from the inability to become more obese • PMID: 18793164
- Aetiology of Type 2 diabetes in people with a ‘normal’ body mass index: testing the personal fat threshold hypothesis • PMID: 37593846
- Beneficial effects of linoleic acid on cardiometabolic health: an update • PMID: 39267068
- Dietary carbohydrates and fats in nonalcoholic fatty liver disease • PMID: 34257427
- Different effects of menopausal hormone therapy on non-alcoholic fatty liver disease based on the route of estrogen administration • PMID: 37726372
- Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity • PMID: 35361348
- Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials • PMID: 27434027
- Exercise in the Management of Metabolic-Associated Fatty Liver Disease (MAFLD) in Adults: A Position Statement from Exercise and Sport Science Australia • PMID: 37695493
- Mediating role of atherogenic lipoproteins in the relationship between liver fat and coronary artery calcification • PMID: 37580332
- Multiethnic genome-wide meta-analysis of ectopic fat depots identifies loci associated with adipocyte development and differentiation • PMID: 27918534
- Non‐alcoholic fatty liver disease prevalence in Australia has risen over 15 years in conjunction with increased prevalence of obesity and reduction in healthy lifestyle • PMID: 37571988
- Overproduction of large VLDL particles is driven by increased liver fat content in man • PMID: 16463046
- Pathophysiology of Human Visceral Obesity: An Update • PMID: 23303913
- Saturated Fat Is More Metabolically Harmful for the Human Liver Than Unsaturated Fat or Simple Sugars • PMID: 29844096
- Short sleep duration and risk of nonalcoholic fatty liver disease: A systematic review and meta-analysis • PMID: 27029776
- Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011-2014 • PMID: 36966579
- Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat • PMID: 11020091
- Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity • PMID: 27345309
- The Effects of Exercise Interventions on Ectopic and Subcutaneous Fat in Patients with Type 2 Diabetes Mellitus: A Systematic Review, Meta-Analysis, and Meta-Regression • PMID: 39274218
- The effects of replacing ghee with rapeseed oil on liver steatosis and enzymes, lipid profile, insulin resistance and anthropometric measurements in patients with non-alcoholic fatty liver disease: a randomised controlled clinical trial • PMID: 38501177
- The Metabolic Phenotype in Obesity: Fat Mass, Body Fat Distribution, and Adipose Tissue Function • PMID: 28564650
- Type 2 diabetes and remission: practical management guided by pathophysiology • PMID: 33289165
- Waist-to-height ratio as an indicator of ‘early health risk’: simpler and more predictive than using a ‘matrix’ based on BMI and waist circumference • PMID: 26975935
