What Science Is Now Teaching Us About Body Fat

How fat cells act as a hormone factory

Photo by AllGo - An App For Plus Size People on Unsplash

Hello hale-hearty fam,

Welcome to another delectable Sunday issue.

Today’s gist is about fat tissue (also known as Adipose tissue)

You might already know that obesity (defined as abnormal or excessive fat accumulation that presents a risk to health) is linked to PCOS and other hormonal imbalances. But the question is — how?

Turns out that fat isn’t just sitting there under your skin, waiting to ruin your aesthetics. It has a full-time job in your body! Besides cushioning the body and generating heat, fat cells also produce hormones.

It should be fine, but it’s another story when you have excess fat cells.

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Fat as a hormone factory — Estrogen et al

You see, hormones do not like disruptions. Every hormone in your body has its normal range. Too high or too low, and everything’s out of sync. Studies have shown that across all sexes and age groups, obesity is associated with elevated estrogen levels.

Here’s how —  Steroid hormones, such as estrogen and testosterone, are stored in fat tissue. The more fat you have, the more hormone storage and, worse, the higher the expression of an enzyme called aromatase. This enzyme converts testosterone into estrogen, thereby increasing circulating estrogen levels beyond what is considered healthy.

What does this mean for you?

• In premenopausal women, fertility may be affected, skin, hair, and mood may be affected.

• In postmenopausal women, the risk of hormone-sensitive cancers, like breast cancer, increases.

• In men, excess estrogen may contribute to conditions like pulmonary arterial hypertension.

That’s not all. Excess fat can also:

• Raise cortisol levels indirectly by releasing inflammatory cytokines, thereby maintaining a state of chronic, low-grade inflammation in your body.

• Elevate leptin levels — disrupting hunger and satiety cues, making it harder to lose weight and easier to gain more.

Many of these discoveries are new. We have only begun to understand the connection between hormones and fat over the last 20–30 years. Why? Obesity only became a global issue in the late 1990s. This rise is deeply tied to modern living, characterized by the consumption of ultra-processed and genetically modified foods, sedentary lifestyles, and chronic work stress.

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What Can You Do About It?

Good news: the body is adaptable. And you can turn things around. Here’s how:

1. Eat to Reduce Inflammation
Adopt sustainable anti-inflammatory eating patterns like:

• The Mediterranean Diet — rich in healthy fats, fish, nuts, and vegetables.

• The DASH Diet — originally developed to lower blood pressure, but it’s also great for managing weight, inflammation, and hormone balance.

If you want a practical, science-based guide to starting the DASH diet, check out my guide on“Dietary Approaches to Stop Hypertension.” It’s ideal if you’re seeking to manage high blood pressure and restore metabolic balance.

2. Boost Brown Fat (Yes, There’s More Than One Kind!)

White fat stores energy while Brown fat burns it. You can activate brown fat through:

• Cold exposure (do cold water plunges)

• Regular exercise

• Deep, restful sleep

3. Build Muscle, Don’t Just Burn Fat
Muscle doesn’t just make you look good — it’s metabolically active. It raises your resting metabolic rate and plays a major role in hormonal balance.
Prioritize resistance training: it’s a game-changer.

So next time you think of fat, don’t just think of it as “extra weight.” Think of it as a hormone disruptor.

Your body wants balance. All it takes is determination and discipline — and the right tools to get you started.

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Do you need a hormone check? Download my free hormone cheat sheet. This guide provides information on recognizing patterns of hormone imbalance, the types of tests that can help you obtain accurate answers, when to seek help, and which type of doctor to consult.

Free Hormone Cheat Sheet

Don’t forget to share this with someone who needs it.

Stay hale and hearty,
Dr. Nguper

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