Obesity has reached epidemic levels worldwide, bringing with it serious health risks like type 2 diabetes, high cholesterol, high blood pressure, heart disease, and even certain cancers. But did you know that not everyone with obesity (such as those with metabolically healthy obesity MHO) develops these conditions? And not everyone who is thin is necessarily healthy? That’s because metabolic disease isn’t just about weight—it’s about how your body processes food, stores nutrients, and manages energy. When these systems go out of balance, problems like diabetes and heart disease can follow.
Understanding Metabolic Health
Metabolism is how your body turns food into energy. Some people store extra fat in a way that doesn’t cause major health issues (this is called metabolically healthy obesity, or MHO). Others, even at a normal weight, develop insulin resistance, inflammation, and other metabolic problems.
One key factor? Where you store fat. People with more belly fat (apple-shaped bodies) are at higher risk for metabolic disease because this fat is more “active,” releasing inflammatory substances that can harm your health.
The Role of Inflammation in Metabolic Disease
As a scientist and doctor, I’ve studied the link between inflammation and metabolic disease for years. My research—from studying mice on high-fat diets to analyzing fat samples from patients before and after weight loss surgery—has shown one clear pattern: Chronic, low-grade inflammation plays a huge role in weight gain, diabetes, and heart disease.
The good news? You can take steps to lower inflammation and improve metabolic health!
Four Simple Ways to Keep Your Metabolism Healthy
Read Food Labels – Pay attention to added sugars, unhealthy fats, and hidden chemicals in processed foods. The problem isn’t carbs—it’s the type of carbs you eat.
Cut Out Processed Foods & Sugary Drinks – Soda and ultra-processed snacks are loaded with high fructose corn syrup and other harmful ingredients. Even small changes, like drinking less soda, can make a huge difference.
Eat Whole, Fiber-Rich Foods – Most people don’t get enough fiber (we need 30–45g daily!). Fiber helps control blood sugar, supports gut health, and lowers the risk of chronic disease even cancer!
Move Your Body Every Day – Even 10–15 minutes of physical activity can improve insulin sensitivity, help with weight management, and boost heart health.
Modern Medications for Metabolic Disease
For those already dealing with diabetes or obesity, newer medications (like GLP-1 agonists) help by reducing appetite and cravings. Many people on these medications lose weight, improve blood sugar control, and even reverse diabetes. But prevention is key. While I can only spend a few minutes with my patients in clinic, I created this blog to share deeper insights into nutrition, metabolism, and practical ways to stay healthy. I’ll also be sharing recipes and tips on how to make traditional and cultural foods healthier—because eating well doesn’t mean giving up the flavors and dishes you love!
Stay tuned, and let me know what topics you’d like to hear more about.
– MuDPhuD Mama
