Recent study reveals why muscle and healthy visceral fat levels matter for keeping the brain biologically young

We all know exercise is good for the brain, but a new study takes a closer look at what is happening inside our bodies. Researchers scanned 1,164 adults using full-body MRI and AI to see whether muscle levels and fat distribution have any link to how old our brains appear. The question was simple: do stronger bodies mean younger-looking brains?

The study found that having more muscle and less deep abdominal fat is linked to a younger-looking brain. That means the same habits that build strength in your body could also benefit your brain. Even small steps, such as adding resistance training with a pair of the best adjustable dumbbells at home, may make a difference.

We will get into more about what action you can take with help from a certified personal trainer in a bit, but before that, let's take a closer look at the research.

What did the study find

The study, which will be reported at the annual meeting of the Radiological Society of North America in early December, found that adults with more muscle tended to have brains that appeared biologically younger.

Adults with a higher ratio of visceral fat to muscle tended to have brains that appeared biologically older. Fat stored under the skin, known as subcutaneous fat, showed no meaningful connection to brain aging.

Researchers explained that these body measures are closely related to brain aging. Maintaining a healthier balance of muscle and visceral fat may help lower the risk of conditions such as Alzheimer’s disease.

Senior study author Cyrus Raji, M.D., Ph.D., said, “Healthier bodies with more muscle mass and less hidden belly fat are more likely to have healthier, youthful brains.”

How to action this advice

We spoke to Josh Schlottman, a certified personal trainer (CSCS), for practical tips that anyone can follow to build muscle and reduce deep abdominal fat. His advice boils down to three simple, realistic strategies.

1. Interval sprinting

Josh says, “Interval sprinting is a form of high-intensity interval training that is the most effective form of exercise for getting rid of deep visceral fat. With HIIT, you also build more muscle mass in less time than traditional exercise.”

If you are new to running or not confident sprinting, try the Jeffing technique. It mixes short bursts of faster running with walking or easy jogging so you can build speed and endurance without pushing yourself too hard.

2. Combine strength training with short HIIT circuits

Josh recommends using compound exercises such as squats, lunges, push-ups, and pull-ups in a circuit format. “High-intensity resistance training like this builds muscle while at the same time burning calories and fat faster than weight lifting alone,” he says.

3. Smart nutrition basics

Protein can feel like a bit of a buzzword these days, with every brand shouting about it, but there are real benefits to getting enough. Josh explains, “I always tell my clients to first prioritize their protein intake.

Protein is needed to build muscle, keeps you feeling full, and raises your metabolism.” He also recommends adding fiber-rich foods like spinach, broccoli, cauliflower, and beets, which all help you feel fuller without overeating.

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