Like most topics in the health and nutrition space, body fat is complex, nuanced, and deeply individual. There’s no one-size-fits-all definition of what “healthy” looks like, yet body fat is often treated as the ultimate measure of health or athleticism—which couldn’t be further from the truth.
I grew up in the Tyra Banks America’s Next Top Model era—cringe—when seeing a plus-sized model was rare, and seeing one in a health or athletic campaign was almost unheard of. Even today, many people still believe that someone with visible body fat can’t possibly be an “athlete.” That’s why I’m so grateful for athletes like Ilona Maher, who use their platforms to show that you can be strong, skilled, and elite while still having body fat.
While we’ve made progress, weight stigma is still alive and well in the fitness industry. People in larger bodies—even highly trained athletes—are often labeled as weak, undisciplined, or lazy. That assumption falls apart pretty quickly when you think about it… because have you ever seen a 110lb offensive lineman? Exactly.
The truth is, body fat serves important purposes in the body, and you simply cannot judge someone’s health by looking at them. Body fat is just one small piece of the overall health picture. It acts as a key energy reserve, fuels the body during long periods of activity or limited food intake, and plays a role in hormone regulation related to metabolism, growth, and reproduction. Without enough body fat, people can experience fatigue, hormonal disruptions, and weakened immune function.
Body fat also provides insulation and protects vital organs by acting as cushioning. It helps regulate body temperature and supports overall physical resilience. While excess body fat can pose health risks for some individuals, having a healthy amount is essential for normal body function, athletic performance, and long-term well-being.
Most importantly, health is about far more than body fat or appearance. Sleep quality, nutrition, movement, stress management, and mental health all have a profound impact on how the body functions. Poor sleep can disrupt hormones and immunity, inadequate nutrition can drain energy and focus, and chronic stress can negatively affect both physical and mental health—regardless of body size.
Social connection and lifestyle habits matter just as much. Strong relationships are linked to lower stress, better mental health, and longer life expectancy. Regular movement supports heart health, strength, and mobility, while patterns of drug and alcohol use can significantly influence long-term health outcomes. When we look at health through this broader lens, it becomes clear that focusing on body fat alone misses the point—and a more compassionate, holistic approach benefits everyone.
At the end of the day, reducing health to body fat alone does a disservice to how complex and resilient the human body truly is. It overlooks the effort, discipline, and care that so many people put into their health in ways that aren’t immediately visible. When we broaden our definition of health, we make space for more accurate, inclusive, and compassionate conversations—ones that honor strength, functionality, and well-being over appearance.
Moving forward, the goal isn’t to ignore body fat, but to understand it within context. Health is built through consistent habits, supportive environments, and respect for individual differences. By shifting our focus from how bodies look to how they function and feel, we can create a culture that supports both physical and mental health—and one where more people feel seen, valued, and empowered in their own bodies.
