Weight is Not Your Worth: 5 Ways to Embrace Body Positivity While Prioritizing Health

As a Board-Certified Health and Wellness Coach and Functional Health Optimization Practitioner, I work with many clients who want to lose weight, which can be a positive step toward better health.  

However, the first thing I discuss with my clients is how our focus will be on Fat Loss, not Weight Loss. Studies have shown that positive health outcomes are correlated with Fitness, not Fatness. So, our goal is always to reduce the amount of dangerous visceral fat while improving fitness, strength conditioning, nutrition and metabolic health, and stress management. 

Tying your goals to a number on the scale is the best way to sabotage your long-term success and set yourself up for disappointment and continued yo-yo dieting. All paths to healthy, sustainable weight loss have one thing in common: they require a commitment to lifestyle, nutrition, and physical activity changes.  Whether you choose diet and exercise alone, peptide therapies like Semaglutide, a GLP-1, or Tirzepatide, a dual agonist GLP-1 and GIP, or Bariatric Surgery, lasting change takes a commitment to ongoing lifestyle modifications.

Weight Loss has been an important part of my own health and wellness journey.  In many ways, it’s why I do what I do today.  Throughout my health journey, And, throughout my health and wellness journey, accepting myself and my body while focusing on my health, my fitness goal, and my emotional and mental health, rather than my weight was one of the key's for me to adopt the healthy lifestyle changes I was determined to make.

At 40 years old and nearly 300 lbs, I had Metabolic Syndrome (High Blood Pressure, Elevated Blood Sugar, High Triglycerides, and Low HDL); I was having mobility issues because of my Achilles Tendon, which had me on crutches or using a wheelchair for as much as 3-4 months throughout the year. I just felt much older than my chronological age.  I would tell people that I felt like an 80-year-old man, and when I tested my biological age, I wasn’t far off; I had the health biomarkers of a 72-year-old.

In my case, Class 3 Obesity (what we used to call Morbid Obesity) was causing significant health issues.  Body positivity is important no matter what your weight, shape, or size.  It’s what will set you up for long-term success because when we compare ourselves to an idealized version of what we “should” look like, we are striving to meet an impossible standard which is a form of self-sabotage. 

It’s also important to note that some people will fall into the Metabolically Healthy Obese (MNO) category which is simply obesity with the absence of Metabolic Syndrome, Preserved Insulin Sensitivity, Low Inflamation, and Normal Organ Function (Heart, Liver, Kidneys). 

If you do fall into the MHO category, it’s important to carefully monitor your health and be proactive about addressing any health issues that arise.  Some studies estimate that about 10-30% of people with Obesity fall into the Metabolically Healthy Obesity category, and less than 10% of people with Class 3 Obesity will fall into this category.  

It’s also important to remember that whether you are Under-weight, Recommended Weight, Overweight, or Obese, most people will become metabolically unhealthy over time.  From a Functional Health Optimization perspective, when we use Optimal Ranges vs. the Allopathic Care of “Normal” reference ranges, only about 6% of the population is Metabolically healthy, and we know that we see for all people, we see a significant decline in Metabolic Health around the age of 44 and significant Immune Senescence and Inflammation occur around 60 years old. 

So what can we do?

5 Ways to Embracing Body Positivity While Prioritizing Health

The key to successfully supporting a healthy weight is a healthy lifestyle, so slow and steady winds the race.  But there are some things that we can all do right now to help us as we get started!

1. Focus on “Genes,” not “Jeans”

Embracing body positivity while prioritizing health starts with shifting the focus from superficial markers of size—like the number on your clothing tag—to understanding the unique blueprint that makes you, you: your genetics. Your genes play a significant role in determining body composition, metabolic health, and how your body responds to certain foods and exercises. Instead of comparing yourself to others or chasing an arbitrary size, explore what works best for your unique physiology.

This doesn’t mean your genetics dictate your destiny. Instead, it highlights the importance of tailoring your health journey to align with your body's needs. Nutrigenomics, for example, examines how your genes interact with nutrients, offering insights into the most effective diet and fitness strategies for you. By focusing on your genetic health rather than societal pressures, you can build a more sustainable and empowering approach to wellness.

2. Your Pathways Are Your Path

Every person’s path to health is uniquely their own. What works for one individual might not work for another, and that’s okay. The key is understanding your metabolic pathways and how they influence your body’s energy balance, fat storage, and muscle development. These pathways can be influenced by factors like hormonal health, insulin sensitivity, and even the timing of your meals.

Whether you’re pursuing lifestyle changes, peptide therapies, or other medical interventions, your journey is valid. It’s essential to choose strategies that are sustainable and aligned with your goals and values. There’s no one-size-fits-all solution to health, but by tuning into your body’s unique needs, you can carve a path that works for you.

3. Give Your Gut a Microbiome Makeover

The gut microbiome—the trillions of microorganisms living in your digestive system—is a critical player in your overall health. A balanced microbiome can improve digestion, enhance nutrient absorption, and even influence weight regulation and mental health. Conversely, an imbalanced microbiome can contribute to inflammation, insulin resistance, and other metabolic issues.

To support a healthy microbiome, prioritize fiber-rich foods like fruits, vegetables, and whole grains, which act as prebiotics to nourish beneficial bacteria. Fermented foods like yogurt, kimchi, and sauerkraut can introduce probiotics to your diet. Avoid excessive processed foods and sugars, which can disrupt microbial balance. A healthy gut isn’t just about what you eat—it’s also about managing stress, as chronic stress can negatively impact your gut health.

4. Reduce Stress in Your Mind and Cells

Stress isn’t just a mental burden—it has tangible effects on your physical health, too. Chronic stress can increase cortisol levels, promote fat storage (especially visceral fat), and disrupt sleep and recovery. Stress management is a cornerstone of both body positivity and health optimization.

Incorporate practices that help calm your mind, such as mindfulness meditation, deep breathing exercises, or yoga. Physical activity can also reduce stress by releasing endorphins and improving mood. Cellular stress—caused by oxidative damage—can be mitigated by consuming antioxidant-rich foods, like berries, dark leafy greens, and nuts. By reducing stress on all levels, you’ll create an environment where your body can thrive.

5.  If You Want to Be Sure, MeaSURE

The scale is only one data point in a much larger picture of health. Instead of fixating on weight alone, incorporate a variety of metrics to assess your progress. Tools like body composition scans, waist-to-hip ratios, and fitness assessments can provide a more nuanced understanding of your health.

Tracking biomarkers like blood sugar, cholesterol, and inflammatory markers can offer insights into your internal health. Even subjective measures, such as energy levels, sleep quality, and mental well-being, are invaluable indicators of success. By diversifying the metrics you use, you can celebrate victories beyond the scale and stay motivated on your journey toward health and positivity.

When you’re ready to go beyond the basics, multiomic testing (Genomic, Epigenomic Metabalomic, and Microbriomic) will be able to give you a complete picture of your health and how you can optimize based on the specific needs of your metabolic or biochemical pathways.