Aging Younger: How Pat Beat Visceral Fat for Better Health

One of the things about our community I am particularly pumped about is how diverse our community is, particularly how many septuagenarians (over 70) who regularly HIIT it out with us every week (Yeah, baby!). Pat Conchar is one such friend. She has been with Mojo since 2013, and is as vivacious and spry as ever.

Pat Canchar has always been active and slim (she ice skates on her Mojo off days), but like so many of us, she was prone to carrying weight around her midsection, also known as visceral fat.

I recently noticed that Pat’s silhouette, seemingly overnight, had gone through a slimming transformation. With some nudging, Pat was kind enough to share some surprisingly simple solutions as to how she did it.

Visceral fat is more metabolically active than subcutaneous fat. This means that it releases more hormones and other chemicals into our bloodstream. Even if you’re slim overall but carry weight centrally, you can still have high levels of visceral fat.

So, why is this deep-seated fat such a troublemaker? Unlike subcutaneous fat, visceral fat is metabolically active, which means it is constantly releasing hormones and nasty inflammatory substances into our bloodstream. These substances can wreak havoc on our body in a number of ways:

Warning! Don’t be frustrated with the messenger…
Are you an apple or a pear? If you tend to collect weight around your middle, your body type is an apple. Even if you are at a lower overall BMI, “apples” are more susceptible to visceral fat.

The good news…Since visceral fat is more metabolically active and has better blood flow, it responds more readily to diet and exercise than subcutaneous fat, which acts as longer-term energy storage.

What is the best exercise to fight visceral fat? Imagine visceral fat is a thick layer of weeds in a garden. While all exercise is good for us, HIIT, high-intensity interval training (Mojo!), is like a gardener who comes in and mows down the weeds.

According to Dr. Sarah Samaan, a cardiologist and physician partner at Baylor hospital in Plano, TX, not all exercise is created equal when it comes to attacking visceral fat…

Mojo’s HIIT approach to dance fitness is a fantastic way for all exercise levels to target visceral fat, because the high-intensity intervals supercharge our metabolism and fat-burning.

Resourcefully using our body weight as resistance allows us to build core muscle while enjoying cardio benefits – all crucial for blasting deep abdominal fat and keeping it off.

Pat mentioned two primary lifestyle tweaks:

Tip #1 Mindless eating at bedtime 
“Every night around 10:00 pm, I used to bring out cookies and snacks and start eating mindlessly right before bed. Once I finally cut out that habit, it made all the difference. I knew I was doing it and that I needed to quit, but once I saw myself in a picture, I decided I needed to stop, and I feel so much better!”

Combined with the body’s inactivity and hormonal responses, this create a prime environment for storing visceral fat.

2. Not enough protein
“I was not getting enough protein, especially with how much exercise I was doing during the week.” 

Why lack of protein can prohibit weight loss:
Sarcopenia is the age-related loss of muscle mass and strength, typically starting gradually around age 30-40. However, the rate of muscle loss accelerates more significantly after age 65-80.

For Pat, being older and very physically active, insufficient protein intake lead to weight gain, because the lack of protein was hindering her muscle maintenance.

While protein is essential for muscle growth at any age, for Pat, the primary benefit concerning weight management is its role in preserving lean muscle mass. Maintaining muscle mass is key for a healthy metabolism, which burns calories at rest and helps prevent weight gain. 

Thanks for the inspiration, Pat. Cheers to many more years of shimmying and slaying fat together!

Quinoa is a good protein source because it has a high protein content (around 8g per cooked cup) and, uniquely for a grain, provides all nine essential amino acids, making it a complete protein. It’s also a good source of lysine, often lacking in other grains, and its protein is easily digestible.

Roasted Poblano & Butternut Squash Quinoa Salad
A vibrant, veggie-packed salad that’s smoky, sweet, and full of flavor—perfect for meal prep or as a crowd-pleasing side.

Dressing
    • ½ tsp lime zest
    • 2–3 Tbsp fresh lime juice
    • 1 Tbsp apple cider vinegar
    • 1 tsp ground cumin
    • 1 clove garlic, minced
    • ¼ tsp salt
    • Drizzle of honey (optional, to balance acidity)
    • Extra virgin olive oil, to taste

Whisk all ingredients together until well emulsified.

Salad Ingredients

    • Arugula
    • 1 poblano pepper
    • Cooked quinoa
    • 1 small butternut squash
    • Cherry tomatoes
    • 1–2 navel oranges
    • Fresh cilantro

Prep Instructions
    • Roast the Poblano
Roast poblano on a grill, under the broiler, or with a torch until the skin is charred and the pepper begins to soften. Place in a covered container and steam for 5 minutes. Remove the skin, stem, and seeds, then slice into thin strips.

    • Prepare the Butternut Squash
Peel and halve the squash, scoop out the seeds, and dice into small cubes. Toss with high-heat oil (like avocado or grapeseed) and season with ancho chili powder (or your preferred chili), cumin, salt, and pepper. Roast at 425°F for 20–30 minutes, until crispy on the outside and fork-tender.

    • Prep the Produce
Halve the cherry tomatoes. Peel and segment the oranges, removing the pith if desired. Cook quinoa according to package instructions and let cool.

    • Assemble the Salad
In a large bowl, combine arugula, quinoa, roasted squash, poblano strips, cherry tomatoes, and orange segments. Pour the dressing over the top and toss well.