Dr. Pradip Jamnadas, a cardiologist with more than three decades of clinical experience, warned about the impact of excess visceral fat on metabolic and cardiovascular health. He explained that the accumulation of fat in the abdomen is an early sign of insulin resistance, a condition that precedes diabetes and increases the risk of coronary heart disease.
During his presentation, he pointed out that frequent consumption of refined carbohydrates, sugars, and processed foods keeps insulin levels in the blood elevated. This phenomenon, known as hyperinsulinemia, can last for years before a formal diagnosis of diabetes is made, by which time many people already have arterial damage.
The specialist emphasized the importance of fasting as a therapeutic tool. He explained that after 12 hours without food, the body begins to mobilize stored fat, and the first to decrease is visceral fat, considered the most harmful due to its association with chronic inflammatory processes.
Jamnadas also warned about other factors that promote insulin resistance, such as lack of sleep, excessive prolonged aerobic exercise, the presence of mold in the home, and excessive consumption of calcium supplements or white rice with high levels of arsenic. In contrast, he recommended practices such as intermittent fasting (12:12 or 18:6 protocols), resistance training, and diversifying the diet with fiber and real foods.
Finally, he emphasized the need to assess insulin levels early, in addition to blood glucose, to identify those at risk. He also recommended tests such as coronary calcium scoring and advanced inflammatory panels to detect the progression of cardiovascular disease early.
Top habits and foods to quit or reduce:
1) Added sugars and sugary drinks, including packaged juices and sodas.
2) Excess of white bread, cookies and refined flour products.
3) Regular alcohol consumption, which alters liver function and increases inflammation.
4) High intake of white rice without prior preparation to reduce arsenic.
5) Excessive and prolonged aerobic exercise routines without adequate rest.
6) Very late dinners that interrupt the metabolic rest window.
Recommendations to incorporate and strengthen metabolic health:
1) Practice adapted intermittent fasting (12:12 or 18:6), supervised according to each person's condition.
2) Include foods rich in soluble fiber such as various vegetables, seeds and legumes.
3) Maintain adequate hydration, prioritizing water and avoiding beverages with artificial sweeteners.
4) Integrate strength training and short, high-intensity sessions into the week.
5) Prioritize fermented foods such as kefir or natural yogurt to take care of the intestinal microbiome.
6) Create stable sleep routines that allow for 7 to 8 hours of continuous rest.
Dr. Pradip Jamnadas shares more information and contact resources on his official page: https://linktr.ee/pradipjamnadasmd
Sources cited:
1) American Heart Association. Understanding Insulin Resistance. https://www.heart.org/en/health-topics/diabetes/understanding-insulin-resistance
2) National Institutes of Health. Visceral Fat and Metabolic Risk. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/