Metabolic health refers to the optimal functioning of processes that provide your body
with energy and regulate important systems like blood sugar, cholesterol, and blood
pressure. It is typically assessed by key markers such as:
1. Blood Sugar Levels: Stable glucose levels (generally below 100 mg/dL with
minimal meal spikes) without insulin resistance (insulin levels, A1-C, uric acid,
etc).
2. Blood Pressure: Healthy readings (generally BELOW 120/80 mmHg), this is
especially important when stressed such as driving or when seeing a healthcare
Provider which is mislabeled as “white coat syndrome”.
3. Cholesterol Levels: Balanced levels of LDL (low-density lipoprotein), HDL
(high-density lipoprotein), and triglycerides. And more importantly Apolipo B and
Lp (a).
4. Waist Circumference: A measure of abdominal fat, which is linked to metabolic
resistance and visceral fat deposits.
5. Body Composition: A healthy balance of lean muscle and fat tissue.
Good metabolic health lowers the risk of chronic conditions such as diabetes, heart
disease, stroke, PCOS, certain types of cancer, and dementia.
How to Improve Metabolic Health
Improving metabolic health involves making sustainable changes to diet, activity, and
lifestyle habits versus fad diets and medications. Here’s a detailed guide:
1. Nutrition for Metabolic Health
● Focus on Whole Foods: Emphasize vegetables, fruits, varied proteins, healthy
fats, and limit grains. As much as feasible, aim to eat organic and regeneratively
farmed animals and produce.
● Control Sugar Intake: Minimize sugars and refined carbohydrate intake, which
can cause blood sugar spikes and insulin resistance. (Reduce liquid sugar such
as juice, sports drink, sweet coffee/tea, soda. As well as intake of carb dense and
highly processed foods such as commercial bread, pasta, cereals, tortillas,
candy, pastries and baked goods).
● Eat Protein-Rich Meals: Protein stabilizes blood sugar and promotes satiety.
Include a variety of sources like eggs, fish, chicken, beef, pork, lamb, game
meats, tofu, legumes, and nuts.
● Incorporate Healthy Fats: Choose omega-3 fatty acids (salmon, sardines,
flaxseeds, walnuts) and monounsaturated fats (olive oil, avocado). Actively
reduce/avoid seed oils.
● Support Gut Health: Eat fiber-rich foods (like whole grains and vegetables) and
fermented foods (no sugar yogurt, kefir, sauerkraut) to support digestion and
inflammation control.
● Stay Hydrated: Water is essential for metabolic processes and organ function.
Aim for half your body weight in ounces daily. Limit caffeine.
2. Regular Physical Activity
● Cardio Exercise: Activities like walking, cycling, or swimming improve heart health
and insulin sensitivity. Aim for 150 minutes of moderate activity weekly.
● Strength Training: Building muscle improves metabolic rate and insulin
response. Incorporate weight lifting and/or resistance exercises 2-3 times per
week.
● Daily Movement: Break up long periods of sitting by standing, stretching, or
walking. Non-exercise activity can significantly impact metabolism.
3. Manage Stress
● Why it helps: Chronic stress increases cortisol, which can lead to blood sugar
imbalances and fat storage.
● What to do:
○ Practice mindfulness, meditation, journaling or yoga.
○ Engage in relaxing hobbies like reading, gardening, or painting.
○ Ensure you set healthy boundaries to reduce burnout.
4. Prioritize Sleep
● Waist Circumference: Poor sleep disrupts hormones like insulin and cortisol, affecting
metabolism.
● Waist Circumference:
○ Aim for 7-9 hours of quality sleep per night.
○ Create a calming bedtime routine and maintain a consistent sleep
schedule.
○ Avoid screens and stimulants (like caffeine) before bed.
5. Monitor Key Metrics
● Blood Sugar: Test fasting blood glucose or use a continuous glucose monitor
(CGM) for personalized insights.
● Waist Circumference: Keep it under 35 inches for women and 40 inches for
men.
● Cholesterol: Regular cholesterol checks help track HDL, LDL, triglycerides and
Apo B.
● Blood Pressure: Monitor regularly to ensure it stays in a healthy range while at
rest and while anxious or stressed.
6. Maintain a Healthy Weight
● Why it helps: Excess body fat, especially around the abdomen, is linked to poor
metabolic health. Excess body weight can contribute to systemic inflammation as
well as joint stress leading to pain and decreased mobility.
● Waist Circumference:
○ Combine diet and exercise for gradual, sustainable weight loss and
improved healthspan.
○ Avoid fad diets (prescribed or social), and extreme calorie restriction,
which can harm metabolism and organ health.
7. Address Underlying Health Issues
● Thyroid Function: Hypothyroidism/hyperthyroidism can affect metabolic rate;
manage it if diagnosed.
● Hormonal Balance: Conditions like PCOS and menopause can impact
metabolism, so work with a healthcare provider for tailored solutions.
● Chronic Inflammation: Anti-inflammatory practices, such as reducing processed
foods, seed oils and managing stress, can improve metabolic functions and
overall healthspan.
8. Limit Harmful Substances
● Avoid Smoking: Smoking and vaping negatively impacts cardiovascular,
respiratory and metabolic health.
● Limit Alcohol: Alcohol affects mentation and decision making. It can also
increase blood sugar, triglycerides, GERD and interfere with sleep. Limit or
abstain from intake.
9. Consider Meal Timing
● Avoid Late-Night Eating: Eating close to bedtime can impair blood sugar
regulation, increase risk for GERD symptoms and disrupt sleep.
When to Seek Professional Guidance
If you have difficulty improving your metabolic health or have risk factors like obesity,
diabetes, or high cholesterol, consider consulting:
● A healthcare provider for assessment, blood work, medical guidance and
personalized nutrition if trained to do so.
● A registered dietitian or nutritionist for a personalized nutrition plan.
● A fitness trainer for tailored physical activity plans.
By making incremental changes, you can enhance your metabolic health and reduce
the risk of chronic diseases. Here at The Health Lab we have experts in all of these three aspects to help you navigate the changes to boost you into the right direction. The best place to start is a free consulation with our medical provider, to schedule this visit click link below!
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