MANILA — Metabolic health is increasingly shaping conversations around modern wellness. Most people think good metabolism is all about managing body weight or blood sugar. However, beyond the buzzword, metabolic health is the body’s ability to efficiently convert food into energy while maintaining optimal blood sugar, lipid, and blood pressure levels, and managing weight without chronic inflammation.
According to Vipada Sae-Lao, Herbalife’s Nutrition Education and Training Lead for Asia Pacific, a healthy metabolism can be achieved not just by a single habit, but by an interconnected network involving the body’s composition, gut health, immunity, skin integrity, sleep, movement, hormones, and the nervous system.
In Asia, cardiometabolic conditions affecting heart health and metabolism are on the rise as Asians tend to have metabolic risk at lower body mass index levels than their Western peers. This is evident in the Philippines, where ischaemic heart disease and diabetes remain among the country’s leading causes of death.
As urbanisation, changing diets, and more sedentary lifestyles continue to reshape the country, it is vital to prioritise metabolic health early through balanced nutrition and consistent healthy lifestyle habits. In other words, improving metabolic health requires moving away from quick fixes and focusing instead on restoring equilibrium across the entire system.
Dr. Sae-Lao shares some ways to do so:
Tip #1: Body composition matters
Metabolism is influenced less by body weight alone and more by overall body composition. The ratio of muscle to fat offers a more meaningful picture of metabolic health than weight or BMI alone. Muscle tissue is metabolically active, so having more muscle means the body uses more energy even when you’re at rest.
Fat, an essential part of metabolic health, acts as a steady source of energy that the body relies on throughout the day, while also forming the membranes that protect and structure our cells. However, excess fat, particularly unhealthy fat around internal organs, can disrupt metabolic balance and increase inflammation.
Healthy fats, such as omega-3 fatty acids in fatty fish, nuts, seeds, and olive oil, when consumed in balanced amounts alongside other nutrients, enhance metabolic function. Research has proven that omega-3 fatty acids support muscle building and post-workout muscle repair, while boosting the body’s energy production at a cellular level. By improving insulin sensitivity and aiding in sustained weight management, omega-3s also help preserve muscle mass and strength in adults with age-related muscle loss or sarcopenia.
Tip #2: Blood sugar regulation
Stable and optimized blood sugar is central to metabolic health. When we eat carbs, sugar enters the bloodstream and triggers insulin, which helps glucose to move into cells for energy. Frequent intake of simple carbs such as refined starch, refined grains, and sugar without fibre, protein, or activity can cause repeated blood sugar spikes and sustained insulin release, gradually straining the metabolic balance.
Healthy meals with low-glycemic carbohydrates, lean protein, healthy fats, and fibre help the body regulate energy more effectively. For Filipinos, where rice is a staple at most meals, paying attention to portion sizes and maintaining a balanced plate can go a long way in supporting steadier blood sugar levels.
Consistent meal timings and avoiding late-night meals are equally important to align metabolism with the body’s natural biological clock, improving insulin sensitivity and energy utilisation.
Tip #3: Gut health
The body’s second brain, ‘the Gut’ is one of the most influential yet often overlooked drivers of metabolic health. Trillions of microorganisms in the gut interact with different organs, influencing the body’s ability to process nutrients and extract calories from food. A diverse, well-nourished gut microbiome contributes to healthier metabolic function, while any imbalance can affect energy regulation and fat storage.
Building gut health through probiotics, fibre-rich prebiotic foods, balanced nutrition, and consistent lifestyle habits is a gradual process. Over time, these practices help nurture a healthier microbiome that strengthens immune function, regulates inflammation, and boosts metabolic health.
Tip #4: Rest and reset
Restorative sleep and effective stress management support a well-regulated hormonal and nervous system, which helps maintain metabolic balance by influencing cortisol levels, insulin sensitivity, appetite hormones, energy levels, and blood sugar regulation.
What your skin can reveal about metabolic health
Metabolic health operates behind the scenes, but its effects can sometimes show up on the body’s largest organ — the skin. While skin health does not determine metabolic function, it can reflect underlying imbalances linked to gut health, blood sugar regulation, body composition, sleep, and stress.
‘Glass skin’ or clear, glowing skin widely sought across the region begins with nourishing the body from within. Adequate protein intake supports skin repair and renewal, while colourful fruits and vegetables supply antioxidant-rich nutrients such as vitamins A, C, E and phytonutrients that protect against oxidative stress and support collagen formation. Staying well-hydrated and including a variety of healthy foods helps maintain skin structure and elasticity. These nutrients support a healthy metabolic function while strengthening the body’s ability to use energy efficiently and deliver nutrients to skin cells.
Good metabolic health is about alignment as the body gradually adjusts across multiple systems. When practiced consistently, small daily choices can create the foundation for stronger metabolic function, improved overall wellbeing, and sustainable long-term health.
