Subcutaneous vs. Visceral Fat: What It Really Means for Hormone Balance
This is the second post in my Hormone Reset Series. In part one, we looked at the overlaps and differences between PCOS and perimenopause. Today we are going deeper into something that does not get talked about enough: the different types of body fat and why it matters for your hormones.
Small resets, like mindful stretching, support your body from the inside out.
Not All Fat Is the Same
The word fat often gets thrown around like it is all one thing, but the truth is your body stores fat in different ways. And not all fat behaves the same.
The two main types are:
Subcutaneous fat: the fat stored just under the skin. This is the softer fat you might pinch on your hips, thighs, or arms.
Visceral fat: The fat stored deeper inside your abdominal cavity, surrounding organs like your liver, intestines, and pancreas. Unlike subcutaneous fat, it is not pinchable. It often shows up as a firmer, more projected belly shape.
Why Visceral Fat Gets More Attention
Visceral fat is not visible in the same way subcutaneous fat is, but it is more metabolically active. That means it plays a bigger role in things like:
Insulin resistance
Inflammation
Cortisol (stress hormone) regulation
Heart health
When visceral fat builds up, it can send signals that throw other hormones such as estrogen, progesterone, and testosterone out of balance. This is one reason women with PCOS, or women entering perimenopause, may notice more changes in their midsection.
Where Subcutaneous Fat Fits In
Subcutaneous fat is more about storage and cushioning. It is the fat that helps regulate body temperature and acts as an energy reserve. While it is less tied to metabolic risk, it still plays a role in hormone balance. For example, fat tissue produces estrogen, so big shifts in body fat can affect cycles, fertility, and even mood.
Why This Distinction Matters for Women
If you have ever wondered, “Why is my weight changing even though I am eating and moving the same way?” this could be part of the reason.
In PCOS, insulin resistance often leads to more visceral fat.
In perimenopause, declining estrogen changes how and where fat is stored, often leading to a shift toward the belly.
Neither is a failure on your part. It is your body responding to hormones.
Gentle Resets That Support Both
Here is the good news: you do not have to chase extremes to support healthy fat distribution and hormone balance. Small, consistent resets go a long way:
Prioritize protein and fiber to keep blood sugar steady and help reduce visceral fat
Move with intention. Strength training builds muscle that improves insulin sensitivity and walking lowers cortisol
Support your adrenals with minerals, hydration, and stress relief to calm the hormonal signals that encourage visceral fat storage
Rest and recover. Sleep is when hormones repair and reset
The Takeaway
Your body needs both subcutaneous and visceral fat, but in different amounts. Subcutaneous fat acts as storage and cushioning, while visceral fat protects your organs. The challenge comes when visceral fat builds up in excess, because it is more metabolically active and can disrupt hormones and increase inflammation. Balance is the goal, not elimination.
So the next time you notice shifts in your midsection or wonder why things feel different in your 40s, remember: it is not about fighting your body. It is about listening to it and choosing resets that help it thrive.
This is part two of my Hormone Reset Series. Next up: a gentle look at adrenal fatigue and burnout, what it really means when you feel tired but wired, and how to support your energy naturally.