Reduce Excess Body Fat
Drop visceral fat first. Fixes lipids, blood pressure, glucose, and inflammation in one move.
What it does
Excess visceral fat is the upstream variable behind half a standard panel. Reducing it pulls the others along: ApoB drops, blood pressure falls, insulin sensitivity recovers, inflammation settles. The protocol is unglamorous — modest deficit, high protein, resistance training to hold lean mass.
Visceral adipose tissue is metabolically active, secreting inflammatory cytokines and free fatty acids that drive insulin resistance, hepatic dysfunction, and atherogenic dyslipidemia. Reducing the depot reduces the signal.
What the evidence shows
Overall evidence strength: High certainty
Who it's for, who should skip
Anyone with excess visceral fat. Slight deficit + high protein + resistance training to preserve lean mass; aggressive cuts that sacrifice muscle are a worse outcome. Spot reduction is not real.
Measuring it
Retest Body fat % — No guideline interval for body composition — rescan when the expected change exceeds the scanner's least-significant change..
Stacking & alternatives
Access & cost
Self-directed — no purchase required.
Last reviewed 27 August 2026.