When I was diagnosed with breast cancer in my early 30s, I had to rethink everything I thought I knew about health. Suddenly, I was faced with questions I’d personally never considered before: Why did this happen? What could I do to support my body through treatment? And how could I rebuild my health for the future in a way that felt sustainable and empowering?

During that time, I discovered “The Metabolic Approach to Cancer” by Dr. Nasha Winters — a book that profoundly changed the way I understood health and disease. It introduced me to the concept of metabolic health — not just as a buzzword or a weight-loss strategy, but as the foundation of how our bodies function at a cellular level.

I began to see how every choice I made — what I ate, how I moved, and how I managed stress — impacted my body’s ability to heal and thrive. That realization not only transformed my own approach to health but also redefined how I care for my family and my patients.

“Every choice I made — what I ate, how I moved, and how I managed stress — impacted my body’s ability to heal and thrive.”

Metabolic health isn’t just for those of us with a diagnosis. It matters for everyone. 93% of people are metabolically unhealthy, and poor metabolic health is at the root of nearly every chronic disease we face today. That statistic, shared by Dr. Casey Means, is staggering. It means that for the vast majority of people, something is off. Whether it’s blood sugar imbalances, chronic inflammation, or poor nutrient absorption, metabolic health is the foundation for how well (or unwell) we feel every single day.

In contrast, when metabolic health declines significantly, it can result in metabolic syndrome — a cluster of conditions that dramatically increase the risk of heart disease, stroke, and type 2 diabetes. Metabolic syndrome is diagnosed when someone has a combination of risk factors like high blood sugar, elevated blood pressure, excess abdominal fat, or abnormal cholesterol levels. While metabolic syndrome is a serious diagnosis, it doesn’t happen overnight. It often begins with more subtle signs of metabolic dysfunction — fatigue, cravings, blood sugar swings, brain fog — long before it becomes a full-blown disease state. The good news? Metabolic health is something we can improve, often with small, consistent shifts in daily habits.

How metabolic health shows up in everyday life

Most people don’t realize that common symptoms — ones they might brush off as “just getting older” or “normal life stress” — are actually red flags for metabolic dysfunction.

Some of the most common signs of poor metabolic health include:

  • Fatigue or feeling “wired but tired” (low energy despite getting sleep)
  • Brain fog, poor focus, or forgetfulness
  • Difficulty managing weight, despite “doing everything right”
  • Cravings for sugar or processed foods
  • Digestive issues like bloating, reflux, or irregular bowel movements
  • Hormonal imbalances, like irregular periods or thyroid issues
  • Poor stress resilience or feeling constantly overwhelmed

These everyday symptoms often overlap with the root causes of chronic conditions, like blood sugar dysregulation, hormonal imbalances, or inflammation — which are all tied to metabolic health.

Many patients come to see me for help with these very issues. What they might not realize is that these seemingly unrelated symptoms often stem from the same place: poor metabolic health. Once we address this foundational aspect of wellness, we start to see improvements in energy, clarity, digestion, and so much more.

If you’re noticing these signs in your life, consider it a signal to check in with your body. It’s never too late to start supporting your metabolic health and creating a stronger, more vibrant foundation for your overall wellbeing.

What you put in determines what you get out

At its core, metabolic health is about energy — how your body takes it in, uses it, and outputs it efficiently. Every single thing you do, from moving your body to simply breathing, relies on energy, and that energy starts with what you “feed” your cells (which includes so much more than food).

You nourish your cells through multiple inputs — like sunlight, hydration, nutrient-dense food, movement, quality sleep, and stress management. Each of these factors provides the resources your mitochondria (the energy powerhouses of your cells) need to convert fuel into ATP, the energy currency your body relies on to function.

“Every single thing you do, from moving your body to simply breathing, relies on energy, and that energy starts with what you ‘feed’ your cells (which includes so much more than food).”

Of course, food plays a central role in this process. When you eat, your body metabolizes the food by breaking it down into glucose, amino acids, and fatty acids. These nutrients are absorbed into your bloodstream and delivered to your cells, where they’re transformed into the energy that powers every function in your body. But here’s the catch: If the energy you’re taking in isn’t being used efficiently — or if your body can’t process it properly — it can lead to imbalances and health issues over time.

Think of your metabolism like a car engine. When you fuel it with high-quality gas and maintain it properly, it runs smoothly. But poor fuel or neglect leads to inefficiency and breakdowns. Feeding your body the right inputs — like whole foods, ample hydration, and balanced macronutrients — ensures your cells can create energy without unnecessary stress.

When your metabolic health is thriving, you wake up refreshed, your digestion runs smoothly, and your energy stays steady throughout the day. But poor metabolic function often shows up as fatigue, brain fog, or weight changes — early warning signs that, left unchecked, can lead to chronic issues. Supporting your metabolic health means taking care of your cells so they can take care of you, now and for the long haul.

What does it mean to be metabolically healthy?

If poor metabolic health leads to fatigue, brain fog, and chronic disease, optimal metabolic health means experiencing:

✔ Waking up refreshed and energized

✔ Clear thinking and steady focus all day long

✔ Stable blood sugar and fewer cravings

✔ A resilient immune system that fights off illness

✔ Smooth digestion and a happy gut

✔ Balanced hormones and a calm stress response

✔ Feeling strong, comfortable, and confident in your body

It’s not about striving for perfection—it’s about creating an internal environment where your cells can thrive. As Dr. Casey Means puts it, “Metabolism is the foundation of all health. It drives every other aspect of how we feel and function.”

How to support your metabolic health

The good news? Optimizing your metabolism isn’t about quick fixes or restrictive diets. It’s about consistently giving your cells what they need to function at their best.

  • Eat whole, anti-inflammatory foods by eliminating processed sugars, refined grains, and industrial seed oils. A diet rich in fiber, healthy fats, and quality protein supports metabolic function at a cellular level.
  • Move after meals. A short 15-minute walk can help regulate blood sugar and improve digestion.
  • Time your meals strategically by eating larger meals earlier in the day to align with your body’s natural metabolic rhythm.
  • Prioritize sleep and circadian health by getting morning sunlight, limiting blue light at night, and maintaining a consistent bedtime.
  • Manage stress effectively through breathwork, meditation, and time outdoors — reducing stress helps prevent metabolic disruptions.
  • Stay hydrated and support detoxification by drinking filtered water and reducing exposure to environmental toxins that interfere with metabolic processes.

By integrating these habits, you’re giving your mitochondria within your cells the tools they need to function at their best — resulting in steady energy, better focus, and long-term vitality.

You don’t have to overhaul your life overnight. Even small changes — like prioritizing sleep, walking outside, or adding more whole foods — can dramatically improve how you feel and how your cells function.

“The most important thing? Start paying attention.”

The most important thing? Start paying attention. How do you feel when you wake up? How’s your energy after meals? How well are you sleeping? These small awareness shifts can help you take control of your metabolic health — before issues arise.

Your metabolism is working for you every second of every day. Give it the support it deserves, and you’ll feel the difference.

Dr. Jaclyn Tolentino is a Board-Certified Family Physician and the Lead Functional Medicine Physician at Love.Life. Specializing in women’s health and hormone optimization, she has been featured in Vogue, The Wall Street Journal, and Women’s Health. As a functional practitioner and a breast cancer survivor, Dr. Tolentino is dedicated to uncovering the root causes of health challenges, employing a holistic, whole-person approach to empower lasting wellbeing. Follow her on Instagram here for more insights.