White fat is the most common type.

This is the fat right under your skin—the stuff you can pinch.

It’s your body’s main energy reserve.

When you eat more than you burn, this is where the excess gets stored, on your thighs, arms, back, and belly.

It’s familiar, it’s visible, and for the most part, it’s harmless—in moderation.

Then we have visceral fat. This one’s more dangerous.

Unlike the subcutaneous fat under your skin, visceral fat wraps itself around your internal organs, your liver, kidneys, pancreas, and more.

And you might not even see it, but it’s there.

Deep inside your belly.

The problem with visceral fat is that it doesn’t just sit idle. It’s active, constantly releasing inflammatory chemicals, hormones, and other compounds that can mess with your system.

It increases your risk of heart disease, diabetes, and even cancer.

A massive study published in The Lancet looked at data from around the world and found that for every five-unit increase in BMI above 25, the risk of early death went up by about 31%.

That’s a big number.

They also found the risk of dying from heart disease went up by 49%, respiratory issues by 38%, and cancer by 19%.

So yes, excess fat, especially the visceral kind, isn’t just about how you look. It’s about your long-term health.

Now let’s talk about what’s actually healthy when it comes to body fat percentages.

For men, I’d say the healthy range is between 12 and 21 percent.

That keeps you athletic, metabolically strong, and doesn’t interfere with your hormones or energy.

For women, the healthy range is a bit higher, between 22 and 31 percent.

That’s because women naturally carry more fat around the hips and chest, which is essential for hormone balance and reproductive health.

It’s not a flaw, it’s biology.

But when you start to go beyond these ranges, especially if that weight is going to your belly, things can go downhill fast.

Belly fat is not just something that sits there.

It’s metabolically active, constantly releasing inflammatory compounds that interfere with your insulin, spike your cortisol, and mess with your mood and metabolism.

If you’ve been watching my videos regularly, you might remember when I talked about how high cortisol, your stress hormone, is directly linked to increased belly fat.

It’s all connected.

Now, let me tell you about one more kind of fat, brown fat.

This one’s actually a bit of a hero.

Brown fat doesn’t store energy, it burns it.

It helps generate heat, and it’s mostly found in babies and in lean adults around the neck and shoulders.

It can support metabolism and even aid in fat loss.

The catch?

Most of us don’t have a lot of it.

But scientists are now looking into how we can increase brown fat activity in adults.

And here’s something most people don’t know, body fat is also where your body stores toxins.

Yes, toxins.

Over the past 75 years, over 80,000 man-made chemicals have been created.

We’re inhaling them, drinking them, and eating them every day—through the air, water, food, even skincare products.

Now, your body has amazing detox systems, like your liver and kidneys, that work 24/7 to eliminate these toxins.

But when the toxic load gets too high, or if your liver and kidneys aren’t functioning at full strength, the body pushes those excess toxins into your fat cells for storage, especially around your belly.

So, the more fat you have, especially stubborn belly fat, the more toxic burden you might be carrying.

Now to wrap this up, let me be clear.

The healthiest fat range I recommend is this: for men, ideally somewhere between 12 to 15 percent if you want to look lean and feel great.

Between 15-21% is still healthy, but will not give you that flat belly or that lean look and this corresponds to 25-31% for women.

But for a toned look, a women will look her best between 22-25%.

Alright, that’s it for today.

Thanks for reading.

Stay healthy, stay fabulous !