Having a "belly" after 40 is so common that it's almost considered normal. But normal doesn't mean natural – and it doesn't mean everything is right.
Belly fat is not just a passive store of energy . It functions as an active hormonal organ that affects your entire metabolism, your hormones – and ultimately your well-being. And yes, that also applies to those of you who don't think you have "that dangerously round stomach".
Belly fat is hormonally active and inflammatory
Belly fat – especially the visceral fat around your organs – produces neurotransmitters that affect hormones like testosterone, estrogen, and cortisol .
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The enzyme aromatase , found in fat tissue, converts testosterone to estrogen (PMID: 11399122). This means that the more fat you carry around your belly – the lower your testosterone and the higher your estrogen.
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Lower testosterone = poorer muscle mass, fatigue and reduced ability to burn fat.
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At the same time, abdominal fat increases inflammation in the body , which leads to increased production of cortisol – the body's primary stress hormone.
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High cortisol, in turn, increases belly fat. A vicious cycle has been created.
The result? A hormonal cocktail that makes you tired, hungry, out of shape – and makes it harder to build muscle and easier to store fat .
But the good news is: you can break this spiral.
Three powerful strategies to reduce belly fat – and restore hormonal balance
1. Become metabolically flexible – and use fat as fuel
The key to reducing belly fat is to teach your body to use fat as an energy source instead of constantly relying on fast carbohydrates. When you are metabolically flexible, your body can switch between burning fat and glucose – giving you more consistent energy, reduced sugar cravings and better fat burning.
How do you do?
- Eat a diet with a low intake of fast carbohydrates and a higher content of protein and natural fats .
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Meal spacing – eat 2–3 distinct meals and avoid snacking. This will give your insulin time to drop and allow fat burning to begin.
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Avoid liquid calories, alcohol, and sugar that sabotage your metabolic signals.
2. Introduce regular fasting – 16:8 or 24h
Intermittent fasting (such as 16:8) and longer fasts (such as 24 hours once a week) have been shown to positively affect insulin, testosterone, and growth hormone . Fasting gives the body time to repair, cleanse, and restore hormonal balance.
Tips for fasting:
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Start with 12–14 hours overnight and work your way up.
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A 24-hour fast (Sunday evening to Monday evening) can be an effective “reset” for the body.
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Remember: fasting does not mean starvation – it is strategic recovery.
3. Optimize your sleep and reduce stress
Sleep is crucial for hormonal health. Poor sleep increases cortisol, lowers testosterone, and increases sugar cravings —a perfect storm for weight gain and belly fat.
How to improve your hormonal recovery:
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Prioritize 7–8 hours of sleep per night.
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Avoid screens and alcohol before bed – both disrupt your deep sleep.
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Include recovery routines daily : a walk in daylight, deep breathing, or a Non-Sleep Deep Rest (NSDR) exercise can work wonders.
Conclusion: You can turn off the fire alarm
Belly fat isn't an appearance issue—it's a health signaling condition . When you understand what it does to your body and your hormones, you realize it's not about "getting thin"—it's about taking control of your health .
With the right strategy, you can restore your hormonal balance, reduce inflammation, and reverse the negative spiral to a stronger, healthier life .
Do you want help getting started?
In my Burn Challenge program, I teach you exactly how to do it – step by step. We work together as a group for 30 days to encourage and support each other for the best results.
