I love your consistent message that there is no shame or blame. So many of my patient's feel disheartened by the misinformation they read about nutrition and exercise that they feel bad and throw their hands up or blame their genetics. It is so important to share that health is a journey, and with a small step in the right direction the body will respond positively!
Visceral fat is the fat that wraps around your organs inside your belly. You can’t pinch it. It’s deeper, and it drives inflammation and insulin resistance.
Ectopic fat is fat that ends up where it really doesn’t belong, like inside your liver, muscles, pancreas, or even your heart. It’s a sign the body’s regular fat storage is full, and now fat is spilling into organs.
I love eating "healthy" fats and carbs too. So good for so many aspects of our bodies, I especially notice better brain function and better energy, too.
Yet, as you likely know, those yummies that help our body thrive do include some fat and carb calories (which our body needs to function properly):
Sardines:
Fat: A typical serving size of canned sardines (about 3.75 ounces or 106 grams) contains approximately 10 to 15 grams of fat. Most of this fat is healthy omega-3 fatty acids.
Carbohydrates: Sardines contain very few carbohydrates, typically around 0 grams.
Avocado:
Fat: A medium avocado (about 150 grams) contains approximately 22 to 30 grams of fat. The majority of the fat in avocados is monounsaturated fat, considered heart-healthy.
Carbohydrates: A medium avocado contains about 12 to 15 grams of carbohydrates, most of which are fiber (around 9 to 10 grams), making the net carbs lower.
These values can vary slightly based on the specific type and preparation of the food.
I love your consistent message that there is no shame or blame. So many of my patient's feel disheartened by the misinformation they read about nutrition and exercise that they feel bad and throw their hands up or blame their genetics. It is so important to share that health is a journey, and with a small step in the right direction the body will respond positively!
Thank you for this! I'm 48, firmly in perimenopause,and even though i work out, weights and HIIT, my belly is not budging and it's disheartening.
I’m still a bit unclear about the difference between visceral fat and ectopic fat. I haven’t heard of ectopic fat before.
Great question, you're not alone!
Visceral fat is the fat that wraps around your organs inside your belly. You can’t pinch it. It’s deeper, and it drives inflammation and insulin resistance.
Ectopic fat is fat that ends up where it really doesn’t belong, like inside your liver, muscles, pancreas, or even your heart. It’s a sign the body’s regular fat storage is full, and now fat is spilling into organs.
So:
Visceral = fat around the organs
Ectopic = fat inside the organs
Both are strongly linked to insulin resistance.
What happens when do to family schedules, I can’t eat earlier?
If you can’t eat earlier every night, no problem. Aim for the nights you can, even a few times a week helps.
The key: try to finish your last meal at least 2-3 hours before bed.
If dinner’s late:
Keep it lighter.
Skip snacks after.
Delay breakfast a bit if you can.
It’s not all-or-nothing, consistency is what matters.
If I eat something with zero fat or carbs before bed, like sardines and avocado, is that ok?
Hi Gene,
I love eating "healthy" fats and carbs too. So good for so many aspects of our bodies, I especially notice better brain function and better energy, too.
Yet, as you likely know, those yummies that help our body thrive do include some fat and carb calories (which our body needs to function properly):
Sardines:
Fat: A typical serving size of canned sardines (about 3.75 ounces or 106 grams) contains approximately 10 to 15 grams of fat. Most of this fat is healthy omega-3 fatty acids.
Carbohydrates: Sardines contain very few carbohydrates, typically around 0 grams.
Avocado:
Fat: A medium avocado (about 150 grams) contains approximately 22 to 30 grams of fat. The majority of the fat in avocados is monounsaturated fat, considered heart-healthy.
Carbohydrates: A medium avocado contains about 12 to 15 grams of carbohydrates, most of which are fiber (around 9 to 10 grams), making the net carbs lower.
These values can vary slightly based on the specific type and preparation of the food.
All my best to you on your journey!
Even healthy foods before bed can disrupt sleep and insulin sensitivity.
No food within 2-3 hours of bedtime, that’s the optimal. Let your body rest, not digest.