171. Metabolic Syndrome, Visceral Fat, High Blood Pressure, Diabetes, Intermittent Fasting. They're all connected.

Visceral Fat

Written by Clinical Herbalist Donna Troy Cleary, March 19, 2026

In our last blog post, we explored the complexities of maintaining weight loss, talking about concepts like your body's "settling point" and metabolic adaptation. We now know that weight management goes beyond sheer willpower. ​ ​Reread last week’s blog post for tips about sustaining weight loss.

This week, the focus shifts to Metabolic Syndrome and the devastating effects of Visceral Fat, the best food for your health, and the benefits of Intermittent Fasting - supported by the latest research.

We put food in our bodies more often than we do anything else to it. The type of food we choose, how much we eat, and when we eat impact our health.

Today, we're going to cover Metabolic Syndrome, a condition that leads to Hypertension, Atherosclerosis (which can cause Heart Attacks and Strokes), Insulin Resistance, and Diabetes, and what science now knows is the cause. We'll also discuss ways you can reverse it.

Metabolic Syndrome is defined by the following:

1.  An increased waist circumference.

A large waist is linked to Visceral Fat. ​​Visceral fat is a type of fat located deep within the abdominal cavity, and when in excessive amounts, it can lead to serious health issues. ​This fat surrounds vital organs such as the stomach, liver, and intestines, and is more dangerous than subcutaneous fat, found just beneath the skin. That's because it acts like a hormone-producing organ.

2. Inflammation

Visceral fat produces proteins called cytokines, which can trigger low-level inflammation. ​This inflammation is a major contributor to insulin resistance. Systemic inflammation and insulin resistance, in turn, can cause hyperglycemia, dyslipidemia (elevated LDL, HDL, Triglycerides, and Cholesterol), elevated inflammatory markers, and further visceral fat deposits, creating a vicious cycle. ​

3. Cardiovascular Disease

​Visceral fat is a predictor of cardiovascular diseases. ​Insulin resistance, dyslipidemia, and chronic inflammation are key risk factors for cardiovascular disease. ​Visceral fat can increase the production of angiotensin, which constricts blood vessels, raising blood pressure.

Visceral fat correlates with Coronary Artery Disease/Atherosclerosis, the major cause of ​Myocardial Infarction (Heart Attack) and Stroke.

4. Dyslipidemia 

Visceral fat causes abnormal levels of lipids in the blood, including LDL and HDL, Triglycerides and Cholesterol

5. Insulin Resistance and Type 2 Diabetes

A central feature of Visceral Fat is insulin resistance or impaired glucose metabolism, which shows up as increased blood glucose levels, elevated fasting glucose, and an elevated A1c. This, in turn, creates an increased risk of Type 2 diabetes. ​

Visceral fat is a primary determinant of type 2 diabetes. ​Its metabolic activity increases the circulation of free fatty acids (FFA), which induce insulin resistance and reduce glucose uptake in various tissues, including muscle, liver, and adipose tissue, leading to increased circulating insulin and glucose.

6. Sleep and Stress Disturbances

Both stress and poor sleep are linked to Metabolic Syndrome. Metabolic Syndrome raises "stress hormones", like cortisol and epinephrine, which can raise blood glucose levels by mobilizing and releasing stored glucose into the bloodstream.

More insulin is needed to lower blood glucose, and an increase in insulin surges contributes to insulin resistance... and eventually Type 2 Diabetes.

Go to the bottom of the page to learn more about our Organic, Plant-Based Solutions for Sleep and Stress.

7. Other Health Problems

​An excess of visceral fat is associated with various chronic diseases, including certain Cancers, Dementia, and Asthma. ​People with the most visceral fat have a threefold increased risk of developing precancerous polyps. ​Women are more likely to develop asthma. ​In older adults, it is linked to cardiometabolic diseases, increased infections, and overall mortality.

There's hope! Weight loss can reverse Visceral Fat and Metabolic Syndrome in as little as 10 weeks. ​Follow these recommendations and get on the road to optimal health.

1. Organic Food:

When you factor in the cost of medication, medical visits, and your health and wellness, Organic Food is an investment you won't regret. Organic food does not contain pesticides or GMO’s, which cause inflammation, destroy your gut microbiome, and more. (We'll cover how below.)

If you live in Brooklyn, there is an Organic vegetable section that is nearly as big as my shop at Lincoln Market, on Fulton St. I also switched to Green Chef food prep delivery. It costs me about $15/dinner. This is much cheaper than ordering or dining out. Plus, I don't have to meal plan and shop, which took a lot of time and resulted in a lot of food waste. Green Chef used to be completely Organic. However, after they were bought out, only their veggies are now. I eat mostly Plant-Based, so that's most of what I put in my body. I only have to unpack, chop, and cook, which has made eating healthy, organic, whole, plant-based foods easy.

2. Prioritize Plant-Based Proteins and Fiber

​Plant protein offers significant health advantages over animal protein, particularly in terms of overall mortality. ​This stems largely from the nutritional profiles of each protein source. ​ Replacing animal protein with plant-based diets, rich in vegetables, fruits, whole grains, and legumes, is beneficial for lowering the risks of chronic conditions, including Metabolic Syndrome.

​We now know that dietary cholesterol is no longer a primary factor in elevated blood cholesterol, but saturated fat in animal proteins is. ​Replacing animal protein with plant protein decreases low-density lipoprotein (LDL) cholesterol. Plant proteins also contain dietary fiber, absent in animal proteins. Fiber binds with cholesterol in the gut and helps eliminate it when you move your bowels. ​Plant-based proteins also contain high amounts of polyunsaturated fatty acids (PUFAs), which lower blood cholesterol levels. ​

​Protein preserves muscle mass during weight loss. It is also metabolically active and helps increase your resting metabolic rate. ​Incorporating legumes, nuts, seeds, and whole grains is a great alternative to animal protein.

Check out the chart below for a guide to help you understand protein levels in common foods.

3. Whole, Unprocessed Foods

​Centering your diet around unprocessed or minimally processed whole foods is consistently associated with improved health outcomes. ​Whole fruits and veggies are rich in fiber and nutrients, and lack the added sugars and artificial ingredients found in processed options. ​Whole foods also require more energy to digest, so your body burns calories while processing them. ​They also take longer to break down and move slowly from your gut into your blood. Their prolonged presence in the gut contributes to a sustained feeling of fullness, positively impacting hunger hormones. They also prevent rapid blood sugar spikes and insulin spikes, resulting in blood sugar dips and rebound cravings. ​Feeling fuller for longer can lead to a reduction in overall calorie intake.

4. Mediterranean Diet

​Embracing a dietary model such as the Mediterranean diet, with common components found in other Blue Zones, provides a framework for healthy eating. ​This approach prioritizes vegetables, legumes, fruits, and whole grains, with animal protein consumed sparingly, in a small portion, about the size of a deck of cards, once a week.

5. Healthy Gut Microbiome for Weight Loss

​The fiber in whole foods also supports the Microbiome by providing sustenance for gut microbes. Diversity is key; eating a variety of fruits and a range of fibers contributes to increased gut diversity. ​A healthy gut microbiome plays a key role in weight management, metabolism, and lowering blood cholesterol levels. I wrote a whole blog post about the microbiome. Flag it, reread it, it might save your life. At the very least, it will improve your health.

6. Healthy Fats and Cholesterol Re-evaluation

​Healthy fats, found in avocados, nuts, seeds, and olive oil, are necessary for hormone production and nutrient absorption. ​When consumed in moderation, they contribute to satiety and overall well-being. ​It is important to distinguish between healthy unsaturated fats and unhealthy trans fats or excessive saturated fats, which can negatively impact health and weight.

​Artificial Trans fats should be avoided and are banned in other countries. Artificial trans fats have had a hydrogen atom added to them, making them solid. This means they have a longer shelf life. They are favored by fast food stores and include items like:

1.    Baked Goods such as cookies, crackers, cakes, muffins, pies, biscuits, doughnuts, pastries, and pizza dough.

2.    Margarine and vegetable shortening.

3.    Deep-fried foods, like French fries.

4.    Snack Foods like chips and crackers.

5.    Cake mixes, pancake mix, and chocolate drinks.

6.    Frozen breakfast products, cereal bars, and instant oatmeal.

7.    Peanut butter and coffee creamers.

Current understanding suggests that dietary cholesterol from foods like eggs is less concerning for blood cholesterol levels than previously thought. Some saturated fats, such as those in coconut oil, can be part of a balanced diet when consumed in moderation.

7. Mindful Eating Practices

​Paying attention to your body's hunger and fullness signals, eating slowly, and savoring meals can lead to greater satisfaction with less food. ​This practice helps in recognizing when you've had enough, preventing overconsumption, and can also reduce emotional eating by identifying non-hunger triggers.

8. Adequate Hydration

​Maintaining adequate hydration throughout the day is crucial for metabolic functions and can help manage appetite, as thirst is sometimes mistaken for hunger. Drink a big glass of water instead of reaching for the snacks.

9. Menopause-Associated Metabolic Disorder

Low levels of estrogen can contribute to Metabolic Syndrome. During reproductive years, estrogen offers some protection from Obesity, Cardiovascular Disease, Type 2 Diabetes, and Dementia. Estrogen helps promote energy balance by helping to regulate food intake, how fat is regulated, and energy use.

*Book a consultation or come by the shop to talk about whether our Balance Tincture is right for you. Made with Plants that are rich in Phyto (plant-based) Estrogens and Progesterone, this tincture has helped so many with their symptoms and could help with Metabolic Syndrome as well. Check out our reviews online for more info.

The Role of Intermittent Fasting

Intermittent fasting can help reverse Metabolic Syndrom. It can reduce high blood pressure, improve cognition, and potentially prevent or reverse chronic diseases such as diabetes, cardiovascular disease, and certain cancers.

​Intermittent fasting is about consuming calories only within specific windows of the day. ​The most straightforward way to do it is to stop eating after dinner (no snacks) and not eat again until morning. That can give you 12 hours of not eating. During that time, your body is burning energy and pulling that energy from your fat stores instead of from food.

Wait to eat until lunch, and you’ve fasted for 16 hours. Research has shown that, when practiced appropriately, fasting can benefit your health in many ways.

​Studies suggest fasting can reduce insulin resistance and inflammation. ​

​​The most consistent benefit of fasting is weight loss. ​Clinical trials have shown that participants practicing intermittent fasting lost approximately 8 percent of body weight and about 16 percent of fat mass over six months. ​Intermittent fasting also holds promise for obesity.

​Research is finding that fasting may be easier to sustain than traditional calorie-restriction approaches, and you’re more likely to maintain the pattern years later. ​

​Intermittent fasting may also affect the activity of the nervous system, which helps lower heart rate, reduce resistance in the blood vessels (hypertension), and counteract chronic "fight-or-flight" activation, which is linked to hypertension. ​Improved cholesterol and blood pressure generally occur if an individual loses over 5 percent of their body.

​Fasting can also influence glucose regulation. ​Fasting lowers circulating insulin levels and increases insulin sensitivity. ​Intermittent fasting can also enhance a natural cellular "cleanup" process, which improves the function of your cells. ​These help maintain stable blood sugar and metabolic balance during periods of stress, illness, or dietary changes. ​For individuals with insulin resistance or type 2 diabetes, intermittent fasting is correlated with reductions in fasting glucose, lower hemoglobin A1c levels, and a reduced need for diabetes medications.

​A note of caution for people with diabetes. ​Individuals taking insulin or medications that increase insulin production should consult a doctor before fasting, since their medications will need adjusting.

​Many report improved thinking or mood, and research shows benefits for people with epilepsy, Alzheimer’s disease, and multiple sclerosis, affecting symptoms and disease progression. ​This suggests fasting can influence brain health and strengthen neural networks involved in learning and memory. ​

Who Should Exercise Caution with Fasting

​Despite its potential benefits, fasting is not suitable for everyone. ​Frail older adults or anyone at risk of age-related muscle loss should exercise caution, as lean mass loss can be amplified without adequate protein intake and resistance training. ​People with eating disorders should also avoid fasting, as it can trigger restrictive behaviors and obsessive thinking about food. ​Pregnant or breastfeeding women should abstain from fasting due to increased energy and nutrient demands for fetal growth and milk production. ​

How to Fast Smarter

​A key scientific takeaway is that fasting should never be a standalone solution. ​No type of fasting is a quick, magic fix for health; without improving diet quality and maintaining regular physical activity, as we discussed above and in the previous post.

​To fast more effectively, prioritize adequate healthy protein intake, consume fiber-rich whole foods during eating windows, monitor for dizziness or excessive fatigue, and consult a healthcare professional if you have chronic conditions or are taking any medications. ​Patience and consistency are key, as it can take several weeks to a month for your brain and body to adapt to the fasting period before hunger subsides and health improvements become evident.

We're here to help. Our Organic, Plant-Based Herbal Remedies will help transform your life. Expertly made by our Clinical Herbalist and Former Registered Nurse, Donna Cleary. Find out more on our website, spiralherbalrmedies.com

Here's the info on our Herbal Solutions for Stress and Sleep mentioned above.

Our Organic, THC-free CBD has a calming effect on the nervous system. Adaptogens like Ashwagandha, the herbs in our Benjamin Button Got His Groove Back, as well as our Reishi and Chaga, Reishi and Lion's Mane, and Reishi and Turkey Tail Mushroom Blends have been found to modulate cortisol levels, bringing them into balance. Our calming and sedating teas, like Calm The F* Down and Cool Calm and Collect Yourself, are great for sleep.

But don't just take it from us, see what our customers have to say in their 5 Star Reviews.

Check out more of our Organic Herbal Solutions here at Spiral Herbal Remedies. Expertly handmade by our Clinical Herbalist and Former Registered Nurse, Donna Cleary.

• Sign up for a consultation with our Herbalist.

• Get on our waitlist for Herbalism classes to empower yourself.

• Use the code METABOLIC for 10% off your next order. Good through 4/2/26