Urban Zen Center: How To Avoid The Epidemic Of Obesity And Diabetes
(Originally posted on Martha Stewart’s wholelivingdaily/wholeliving.org ) Obesity and Diabetes: How to Avoid the Epidemic
Functional Medicine Pioneer Dr. Mark Hyman Speaks at Urban Zen on “Diabesity,” Inflammation, and the Future of Chronic Disease
Last week in the heart of the West Village, the Urban Zen Foundation hosted an inspiring afternoon with functional medicine trailblazer Mark Hyman, MD, who returned to New York to shed light on a fast-growing public health crisis: the epidemic of obesity, insulin resistance, and type 2 diabetes.
Dr. Hyman calls it "Diabesity"—a term he coined to describe the interconnected epidemic of obesity and diabetes that is now affecting nearly 3 out of 4 Americans. His message? Chronic illness is not our destiny. It is, in many cases, reversible—if we stop treating symptoms and begin healing systems.
The Scary Truth: What We’re Really Up Against
By 2050, one in three Americans will be diagnosed with diabetes. But the warning signs begin decades earlier: blood sugar imbalances, high triglycerides, hypertension, insulin resistance, and abnormal cholesterol levels. Left untreated, these symptoms form the foundation of a larger, metabolic breakdown that can lead to:
Type 2 diabetes
Heart disease and stroke
Dementia and Alzheimer’s
Vision loss and neuropathy
Cancer
In a moment that visibly quieted the room, Dr. Hyman warned, “Our children may be the first generation who will not outlive their parents.” The answer, he says, lies in functional medicine—a systems-based approach to healthcare that treats root causes, not just symptoms.
Functional Medicine 101: From Dysfunctional to Functional
When a participant asked about genetic predisposition, Dr. Hyman explained that genes are not destiny. Through lifestyle changes, we can influence gene expression in ways that promote vitality and resilience. This cutting-edge field—known as nutrigenomics—studies how food and lifestyle choices impact our DNA and mitochondria, the tiny powerhouses in each cell responsible for energy production.
Dr. Hyman emphasized a proactive, personalized approach to health—one that empowers individuals to be the architects of their well-being, rather than passive recipients of prescriptions.
Practical Steps to Reverse Diabesity and Heal Metabolic Imbalance
According to Dr. Hyman, it’s not as complicated as it sounds. Here’s a science-backed, actionable roadmap for reducing oxidative stress, balancing hormones, and supporting mitochondrial and metabolic health:
1. Lose Excess Weight
Excess body fat—especially around the midsection—is a red flag for insulin resistance and systemic inflammation. Releasing this weight reduces disease risk and slows biological aging.
2. Reduce Your Glycemic Load
Eliminate sugar, refined flour, trans fats, and high-fructose corn syrup. These inflammatory substances destabilize blood sugar, increase cravings, and create a vicious cycle of fatigue, irritability, and overeating.
3. Eat Protein with Every Meal
Include clean protein sources like wild-caught fish, grass-fed meats, legumes, omega-3 eggs, and nuts. Eating every 4 hours can stabilize blood sugar and reduce spikes in insulin.
4. Limit Environmental Toxins
Clean up your personal environment. Toxins from pesticides, plastics, mold, heavy metals, and pollution can poison your mitochondria and disrupt your immune and endocrine systems.
5. Eat Nutrient-Dense, Whole Foods
Focus on fiber-rich, colorful plant foods high in antioxidants and phytonutrients. Prioritize real, unprocessed ingredients to reduce inflammation and nourish your cells.
6. Use Targeted Supplements
Consider a foundational regimen that includes:
High-quality multivitamin
Magnesium, zinc, and vitamin D
B-complex (including B6, B12, folate, biotin)
Chromium and alpha lipoic acid
Omega-3 fatty acids (from wild fish or vegan DHA/EPA)
7. Move Your Body Daily
Exercise supports healthy mitochondria, regulates blood sugar, and balances neurotransmitters like serotonin and dopamine. Aim for a mix of strength, cardio, and joyful movement.
8. Support Gut Health
Your digestive system plays a central role in overall health. Avoid unnecessary antibiotics, screen for food sensitivities (especially gluten), and support microbial diversity through probiotics and fiber.
9. Balance Your Hormones
Test cortisol, thyroid hormones, insulin, and reproductive hormones. Hormonal imbalance can silently sabotage energy, weight, and mood—especially in high-stress, fast-paced environments.
10. Relax and Reset the Stress Response
Stress raises cortisol, which spikes blood sugar and inflammation. Cultivate a daily practice—yoga, meditation, prayer, journaling, or simply being in nature. Whatever helps you feel centered, do more of that.
Functional Medicine as the Future of Healthcare
Dr. Hyman's message is clear: the cure for chronic disease isn't found in a pill bottle. It’s found in rethinking our approach to health altogether. Rather than waiting for illness to appear, we must treat the entire system, restore biological balance, and return to the wisdom of prevention.
Urban Zen is honored to host thought leaders like Dr. Hyman and remains committed to educating the public about holistic wellness, functional medicine, and the future of healing.
Want to learn more?
Visit UrbanZen.org for upcoming events, integrative wellness resources, and expert interviews that bridge science and spirit. Functional medicine is an emerging field that moves away from diagnosis-based medicine to treating the underlying causes of diseases. To learn more about Mark Hyman, MD, and his healing approach, or for in-depth learning on your own, visit Hyman.com. If you’re curious about functional medicine, find it at FunctionalMedicine.org
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