Thrive Boldly: The Uninvited Guest called Thad That Moves In During Stressful Times (aka Visceral Fat)

It starts out innocently enough. You take on a new job, a demanding degree, or an intense project—something that consumes your time, energy, and focus. At first, you’re running on adrenaline, pushing through the long hours. Your workouts become less frequent, your meals more rushed. Sleep? That’s a luxury you’ll catch up on later.

Then, one day, you glance in the mirror or button your jeans, and there it is—a new visceral fat friend that has taken up residence around your waist. Let's call him Thad. We all know Thad, that neighbor who drops in unannounced and never takes the hint your busy. That guy who double dips at parties and breathes loudly during movies, and somehow always overstays his welcome. Eww Thad. Must you? Why won’t he just leave?

Dr. Mark Hyman calls visceral fat "a new organ"—one that doesn’t just sit there passively but actively fuels its own growth, feeding inflammation and stress hormones back into your system. This is why once Thad settles in, it can be hard to evict.

How Visceral Fat Disrupts the Three Brains

Head Brain: Cognitive Fog & Mood Disruptions

Excess visceral fat releases pro-inflammatorycytokines that cross the blood-brain barrier, impairing cognitive function and mood regulation. High cortisol levels, a key driver of belly fat, are linked to: 

• Brain Fog – Trouble focusing, memory lapses, and sluggish thinking. 

• Anxiety & Depression – Chronic inflammation reduces serotonin and dopamine levels, leading to mood swings. 

• Poor Decision-Making – High cortisol makes the prefrontal cortex (responsible for logical thinking) less effective, leading to impulsive food choices and stress-driven habits.

Heart Brain: Increased Risk of Cardiovascular Disease

Your heart has 40,000 neurons that communicate directly with your brain and gut. Visceral fat increases inflammation and insulin resistance, damaging this system: 

• Higher Blood Pressure – Cortisol-driven fat accumulation leads to hypertension. 

• Chronic Inflammation – Fat tissue releases inflammatory compounds that harden arteries.

• Heart-Brain Disconnection – Stress-induced fat accumulation weakens heart rate variability (HRV), making emotional regulation harder.

Gut Brain: Disrupting the Microbiome & Digestion

Your gut is home to trillions of bacteria that regulate metabolism, digestion, and even emotional well-being. When visceral fat accumulates: 

• Microbiome Imbalance – Increased cortisol kills beneficial gut bacteria, allowing bad bacteria to thrive. 

• Leaky Gut Syndrome – Inflammation weakens the gut lining, leading to food sensitivities and chronic bloating.

• Cravings & Hunger Dysregulation – Visceral fat interferes with ghrelin (hunger hormone) and leptin (satiety hormone), making it harder to regulate appetite.

How to Kick Thad (our Visceral Fat "Frenemy") Out for Good

1. Rebalance Blood Sugar – Keep Insulin in CheckWhen blood sugar spikes from processed carbs and sugar, insulin rises to shuttle glucose into cells. Chronically high insulin signals the body to store fat—especially visceral fat. Over time, this leads to insulin resistance, where your body needs more and more insulin to manage blood sugar, promoting even greater fat storage.

What to do:

• Prioritize protein, fiber, and healthy fats at every meal to stabilize blood sugar.

• Avoid refined sugars and simple carbs like white bread, pastries, and soda.

• Swap sugary snacks for fiber-rich alternatives like nuts and berries.

Examples: Instead of a breakfast pastry, opt for an omelet with avocado and greens. Swap a sugary latte for a matcha tea with almond milk to reduce cortisol and balance energy. Instead of chips, try roasted chickpeas or a handful of walnuts to keep insulin steady.

2. Turn Down Stress – Lower Cortisol & Stop Fat StorageChronic stress tells your body it’s in survival mode and triggers high cortisol levels. Elevated cortisol:

• Signals your body to store fat around the belly for energy reserves.

• Breaks down muscle (which burns calories) while increasing fat accumulation.

• Disrupts sleep, which further drives hunger and cravings for high-calorie foods.

What to do:

• Daily deep breathing: Activates the parasympathetic nervous system, reducing cortisol in minutes.

• Prioritize 7–9 hours of sleep: Poor sleep spikes cortisol and increases cravings.

• Spend time in nature: Just 15 minutes outdoors has been shown to lower cortisol levels significantly.

Examples:

Start your day with 5 minutes of deep breathing or box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec). .

Create a wind-down routine: no screens 1 hour before bed, magnesium-rich herbal tea, and a dark, cool room.Walk outside during lunch instead of scrolling on your phone to lower cortisol naturally.

3. Build Muscle & Move Daily – Boost Fat BurningVisceral fat is highly responsive to movement, especially strength training and short bursts of intense activity. Unlike subcutaneous fat (fat under the skin), visceral fat is metabolically active, meaning it breaks down more readily when you engage in exercise.

What to do:

• Strength train 2–3x per week: Muscle increases metabolism and improves insulin sensitivity.

• Walk after meals: Helps muscles absorb glucose instead of storing it as fat.

• Incorporate HIIT (High-Intensity Interval Training) 1–2x per week to burn fat efficiently.

Examples:

Do compound exercises like squats, lunges, and deadlifts to maximize muscle growth.

Take a 10-minute walk after meals to prevent blood sugar spikes.

Swap a long treadmill session for 20 minutes of HIIT (e.g., 30 sec sprint + 60 sec walk, repeat 10x).

4. Eat Anti-Inflammatory Foods – Stop the Fire That Feeds Visceral Fat

Visceral fat creates and thrives in an inflamed environment. Processed foods, sugar, and excess omega-6 oils (vegetable oils) fuel inflammation, which makes fat harder to burn. Anti-inflammatory foods, on the other hand, help cool down the system and make it easier to lose fat.

What to do:

• Increase turmeric, ginger, cinnamon, and omega-3s in your meals.

• Eat fiber-rich foods (leafy greens, cruciferous veggies, chia seeds) to detox excess estrogen and inflammation.

• Reduce processed foods, seed oils (canola, soybean), and added sugars.

Examples:

Start your morning with a lemon, turmeric-ginger tea to lower inflammation.

Include broccoli, Brussels sprouts, and leafy greens in meals to support liver detox and fat metabolism.

Eat wild salmon, sardines, or flaxseeds to get anti-inflammatory omega-3s.

By integrating small, sustainable habits, you can shift your body out of fat-storage mode and into a fat-burning, inflammation-lowering state.

Healing Recipe: Moroccan-Inspired Vegetable Tagine

A warming, anti-inflammatory dish filled with gut-friendly fiber, blood-sugar-balancing spices, and healthy fats.

Ingredients:

1 tbsp olive oil

1 onion, diced

2 cloves garlic, minced

1 tsp turmeric

1 tsp cumin

1 tsp cinnamon

1/2 tsp smoked paprika

2 cups chopped vegetables (carrots, zucchini, bell pepper)

1 can chickpeas, drained

1 can diced tomatoes

1/2 cup vegetable broth

1/4 cup chopped fresh cilantro (for garnish)

Instructions:

1. Heat oil in a pot, sauté onions and garlic.

2. Add spices, stirring until fragrant.

3. Toss in vegetables, chickpeas, tomatoes, and broth. Simmer for 20 minutes.

4.  Garnish with cilantro and serve over quinoa or cauliflower rice.

Mantra Pairing:

"I release stress and nourish my body with every choice I make."

Music Pairing:

 Thad's Got to Go! Dance Party Playlist 

1. “Lose Yourself to Dance” – Daft PunkWhy? Funky, repetitive beats that get you into a flow state and shift your nervous system from stress to joy.

2. “Uptown Funk” – Mark Ronson ft. Bruno MarsWhy? The groovy bassline and punchy horns make you move without thinking—shaking off tension and burning energy.

3. “Taki Taki” – DJ Snake ft. Selena Gomez, Ozuna, Cardi BWhy? Latin beats + reggaeton influence = instant stress relief through movement.

4. “Freedom” – Kygo & Zak AbelWhy? Tropical house vibes with an uplifting melody—perfect for letting go of stress and boosting dopamine.

5. “Run the World (Girls)” – BeyoncéWhy? High-energy anthem with strong beats that fire up confidence & power.

6. “Breathe” – The ProdigyWhy? Heavy electronic beat that literally forces you to release tension through movement.

7. “Pump It” – Black Eyed PeasWhy? Up-tempo, high-energy track that kicks up heart rate and energy—perfect for interval training.

8. “Titanium” – David Guetta ft. SiaWhy? Emotionally powerful & energizing—perfect for a cathartic stress-release dance session.

9. “Kill Dem” – Jamie XXWhy? Hypnotic rhythm, perfect for shaking out nervous tension and getting lost in the beat.

10. “Bailando” – Enrique IglesiasWhy? Latin-inspired beats get your whole body involved—great for hip & core activation (where visceral fat loves to hide).

Bonus Track: “Work Bch” – Britney Spears**Why? If you need a little extra motivation to keep moving and not let stress win.

How to Use This Playlist:

• Morning Boost: Play while making coffee or breakfast to start the day with movement.

• Post-Work Stress Release: Put on a song and just move for 3–5 minutes to shake off cortisol.

• Cooking Dance Break: Play while making your anti-inflammatory meal—movement + good food = double win.

• Workout Companion: Perfect for walking, weights, or HIIT.

• Evening De-Stress: Put on a slower track like Titanium and just sway, stretch, or let your body move freely.