3 Eating Habits that Increase Your Risk for Metabolic Diseases

What you eat is a fundamental tool for building your health, but did you know that the way you eat your food is important too?
I’m sure you’ll agree that metabolic diseases, such as diabetes, are best avoided–and my goal today is to share some valuable insights into the three common eating habits that increase your risk for developing metabolic diseases so that you can make more empowered choices.


Snacking is a mixed bag. 
When you snack, you don’t give your gut the chance to regenerate and heal itself. When your gut has to constantly digest food, it has less time to clean and heal. Your gut has a cleansing mechanism called the migrating motor complex or MMC for short. This “housekeeping” mechanism is interrupted by feeding and needs about 4-5 hrs between meals to kick in.
If you are struggling with an imbalance in blood sugar such as high blood sugar or insulin resistance, prolonging your eating frequency might help you (aka less snacking). This is less helpful if you have adrenal issues, low blood pressure, or low blood sugar so please work with a practitioner if you are unsure.
Another consideration is if you have inflammation, especially if you are experiencing symptom flare ups after eating. Around four hours after eating, the food you eat crosses from the gut into your bloodstream. If your gut isn’t functioning optimally, your gut microbes and their components leak into the bloodstream, which triggers an immune response. Normally, this inflammatory response is short-term or temporary, BUT it can be exacerbated if you always put food in your system (aka snacking). This low-grade inflammation is associated with conditions such as diabetes and heart disease.

Eating Late

Eating right also means eating at the right time. When you eat late at night, your body tends to metabolize slowly due to differences in body temperature, hormonal levels, biochemical reactions, and the ability of your gut to digest and absorb food nutrients (digestive juice output).
Some studies show that eating late at night (think 8-10pm or later), reduces fat burning even when caloric intake is equal AND worsens blood sugar balance.

Not Eating Enough or Skipping Meals

Some people tend to misinterpret diet programs or adhere to diet fads that lead them to not eat enough, and the result can be undernourishment, reduced metabolic function, ironically storing more body fat (especially around your organs), and even being underweight. True, most people under eat because they are trying to lose weight, but it can be dangerous to do so. 
Check out these nine signs and symptoms of undereating here.
If you are experienced with intermittent fasting or other types of fasting and you feel great doing it–awesome! However, if you are feeling depleted, cranky, light-headed, and find that your appetite goes UP regularly, those are indications you need to fine-tune your approach.

Some great habits to add at mealtimes are to practice mindfulness and gratitude during meals. By being present while eating, you are going to be conscious of the food you put on your plate and appreciate the nutrition you are providing to yourself.
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. (subject to availability).

Until next time, I’m wishing you unstoppable health!

COVID-19 and Obesity — Everything You Need to Know

The COVID-19 pandemic has the world on lockdown. Many of you have paused their lives, trying to find ways to stay healthy. There are some of you who are at increased risk of having a more severe reaction to the virus or having life-threatening complications. Today we are going to look at how obesity and excess body fat contributes to being at increased risk of infection and complications.

According to the World Health Organization, 650 million people were overweight in 2016. That same year, the global rate of obesity was three times what it was in 1975, according to the obesity statistics

Now, with the lockdown, obese people can’t visit the gyms or proceed with their weight loss plans, and this is devastating to them. Here’s why obese people are at a higher risk than others: 

  • People with heart disease and diabetes are more prone to COVID-19 infection 
  • Obese people are harder to treat in the in-patients setting, challenging to diagnose, and difficult to transport
  • The pandemic has them trapped inside with limited weight loss opportunities
  • Their wish to lose weight might be suppressed by COVID-19 anxiety 

If you or someone you care about falls into this category, this may inspire you to make some healthy changes or continue with your healthy habits.

Look Around You

Stand in front of a mirror and take a good look at yourself. It doesn’t matter how you’ve reached this point in your life right now. What matters are the choices you can start to make. Start out by asking yourself these questions:

Do I want to feel restricted in movements and/or feel constant pain in my joints? 

Do I still want to be dependent on others to help me in regular activities around the house?

Do I want to be exposed to the COVID-19 risks mentioned above?

Weight loss, to the point of reaching a healthy weight that feels good to you, reduces health risks. It’s good for you and all the members of your family who love you unconditionally, who support you and wish you well.  If it’s too daunting to focus on exercise and meal plans, try shifting your focus to the people in your life and how everyone benefits when you feel better.

There are people in your corner who want you to succeed: friends, family, and/or professionals! What is one action you can take today, no matter how small, to upgrade your habits to support a healthy weight?

Read Success Stories

The Internet is full of success stories of overweight people who were dedicated to their goal and reached it. The ones that keep it off transformed more than just their physical habits: they transformed their mindset as well. You can learn from their experiences. Use their success stories to boost you up and give you strength when you feel you need some motivation or whenever you feel like giving up.

Make mental notes on the time those people took to lose weight, what they did to change their habits and what helped them the most. Isolation is the perfect time to think about how you can upgrade your game plan. It’s important to know that you can be a success story too! You can feel better and be an inspiration for others. 


If you’re obese or overweight, know that continuing to take action will reduce your risk of getting COVID-19 and complications associated with this virus. You are worth it and you don’t have to do it alone. Look around at who can support you. Sometimes, a simple message to a trainer or a training buddy, a therapist, a nutritionist, or health coach can help you stay on your weight loss journey. I’m rooting for you!

In health,

Rebecca Hazelton & Dusan Goljic