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Visceral fat acts as an active endocrine organ, releasing pro-inflammatory cytokines such as IL-6, IL-8, TNF-, and C-reactive protein (CRP), while also altering adipokine levels, marked by increased leptin and reduced adiponectin [19, 27, 31, 40]

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How to Track Your Own Before and After Establish a baseline 7 to 14 days before starting: Weight, waist, hip, and body fat percentage Fasting glucose Energy score on a 1 to 10 scale, logged daily Training log with sets, reps, and time-to-exhaustion Sleep average for the prior two weeks Photos under consistent lighting, posture, and time of day DEXA or a quality body composition scale beats BMI

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