If you want to have more energy; balance hormones; lose some weight; sleep more soundly; and/or improve mood and focus…

…let’s talk about improving your metabolic health.

Did you know…only 6.8% of American adults, aged 20 and over, are metabolically healthy?!  Even among American adults, who are of “normal” weight, the prevalence of metabolic health is low (1).

Good metabolic health is key to preventing chronic diseases, including obesity, diabetes, arthritis, cancer, stroke and heart disease.

So…what is metabolic health?

Your “metabolic health” reflects the overall health of your cells in a wide range of biological functions.

Healthy cells are the foundation of cellular energy that powers every function in your body. When your cells are unhealthy, they can’t repair themselves. This causes your tissues to break down, creating an environment that allows chronic diseases to take hold.

Good metabolic health is associated with optimal health. This means your body is properly digesting and absorbing nutrients from the foods you eat, successfully converting this food into energy that your body can use. This digestion-absorption-conversion process takes place without unhealthy spikes in blood sugar, blood fat, inflammation or insulin levels.

Your metabolic health is the cumulative result of your food choices (processed foods or whole foods) and lifestyle habits, including sleep, movement, stress management, relaxation strategies and exposure to toxins, including nicotine, alcohol and other regular substance use.

When you are metabolically healthy, the cells in your body have the energy to keep you nourished, hormonally balanced, immune-protected, heart healthy and of sound mind and mood (2). 

Your metabolic health is a core underlying physiological function that can determine whether you experience good physical and mental health OR poor health and disease.

What does being metabolically healthy look like?

While being overweight or obese is a key symptom of metabolic dysfunction, being metabolically healthy is not just about being at a “normal” weight. Looking fit, having good cardiovascular stamina, and/or having a normal BMI (Body Mass Index) are also NOT reliable indicators of metabolic health. So, yes…you can be an athlete or athletic—even look “fit”—but still be metabolically unhealthy if you overtrain; eat a processed food diet; and/or engage in unhealthy lifestyle habits (3).

If you have good metabolic health… 

• • You can easily maintain a healthy weight or lose weight (if needed).
  • You have steady, stable energy throughout the day—without caffeine, energy drinks, sugar or other stimulants (prescription or otherwise).
  • You have balanced mood. No mood swings. You experience minimal episodes of depression, anxiety or irritability.
  • Your mind is clear and focused. No brain fog, confusion or memory issues.
  • You have a clear complexion. No adult acne flare-ups.
  • Your skin is clear overall. No skin issues or conditions (e.g., eczema, rosacea, psoriasis, etc.).
  • You experience restorative sleep.
  • You have a healthy digestive system. No bloating, diarrhea, constipation, IBS, gastroparesis or other digestive health problems.
  • Your hormones are in balance.
  • Your hunger is in check. You eat when physically hungry due to physiological cues (not emotional) and stop eating when full.
  • Your cravings—for sugar, alcohol, caffeine, refined carbohydrates—are minimal to none.
  • You are pain-free. No chronic joint or muscle pain, stiffness, or ongoing body aches.

5 Biomarkers of Metabolic Health

 Five metabolic biomarkers—interpreted together—give us powerful clues about the state of our metabolic health, including: 1) Waist circumference; 2) Triglycerides; 3) HDL (“good” cholesterol); 4) Blood pressure; and 5) Blood glucose levels—without the use of medications.

When all 5 of these markers are in an optimal range—again, without medication—you are considered to have a reasonable level of metabolic health. Typically, when all five of these markers are in optimal range, you will feel vibrant, healthy and pain-free (4).

Metabolic Syndrome 

Poor metabolic health can lead to “Metabolic Syndrome”, a group of risk factors that raises your risk of heart disease, stroke and diabetes.

Metabolic syndrome was also a culprit for worse COVID-19 outcomes during the initial outbreak. In a retrospective study, published in Metabolic Syndrome and Related Disorders, researchers found that metabolic syndrome—especially obesity, dyslipidemia in particular, high triglycerides, low HDL), hypertension and high blood sugar—was associated with worse outcomes in adult patients who tested positive for COVID-19 between March and May 2020. Those with metabolic syndrome had an increased risk of hospitalization (77%), admittance to the Intensive Care Unit (56%) and death (81%). (5)

Metabolic syndrome increases your overall risk of chronic disease.

You will be diagnosed with metabolic syndrome if you have 3 or more of the following risk factors, which, in turn, increases your risk of heart disease by two-fold and your risk of diabetes by five-fold (6).

3 or More of these 5 Risk Factors = Metabolic Syndrome

If you check “YES” to 3 or more of the following risk factors, you will be diagnosed with metabolic syndrome. (7, 8, 9, 10, 11). Where do you fall?

1.  Large Waist Circumference

This indicates excess body fat around the waist. You are at risk for metabolic syndrome IF your waist size is HIGH:

–For men: 40 inches or more
–For women: 35 inches or more

*Note: Optimal waist circumference is the same for women of all ethnic origins. However, it varies for men, depending on ethnic origin.

Optimal waist circumference: 

For women:  <31.5 inches (Applies to women of all ethnic origins). 

For men:  <37 inches for men of European, Sub-Saharan African, Middle Eastern and Eastern Mediterranean origin.

For men:  <35 inches for men of Southeast Asian, Chinese, Japanese, and South and Central American origin.

2.  High Triglycerides

Triglycerides are fats in the blood that contribute to plaque build-up in your arteries.

You are at risk for metabolic syndrome IF your triglycerides are HIGH—150 mg/dL or higher OR You are using a cholesterol medicine.

Optimal range for triglycerides:  <80 mg/dL

3.  Low HDL “Good” Cholesterol

High-density lipoprotein (HDL) cholesterol, a.k.a. the “good” cholesterol, helps remove excess cholesterol from the blood. You are at risk for metabolic syndrome IF your HDL is LOW:

–For men: Your HDL is less than 40 mg/dL
–For women: Your HDL is less than 50 mg/dL

Optimal range for HDL: 60 mg/dL or higher

4.  High Blood Pressure

Your blood pressure is the force of blood pushing against the walls of blood vessels as the heart pumps blood through the circulatory system. It is expressed as systolic (the top number) over diastolic (bottom number). Systolic refers to the pressure inside the artery when the heart contracts and pumps blood through the body. Diastolic refers to pressure inside the artery when the heart is at rest and is filling with blood.

You are at risk for metabolic syndrome IF your blood pressure is HIGH—consistently 130/80 mm Hg (or higher) OR you are using high blood pressure medication.

Optimal range for blood pressure: 120 (or less) systolic / 80 (or less) diastolic.

5.  High Blood Glucose

A glucose test, commonly done at an annual physical, measures the glucose (sugar) levels in your blood. Glucose is your body’s main source of energy, and it comes from the food you eat.

A fasting blood glucose test measures the amount of sugar in your blood when it should be at its lowest. “Fasting” means that you haven’t had anything to eat or drink (besides water, which is fine) for 8 to 12 hours.

You are at risk for metabolic syndrome IF your fasting glucose is HIGH—100 mg/dL or higher.

–Fasting glucose between 100 and 125 mg/dL = Pre-diabetes.

–Fasting glucose of 126 mg/dL or higher = Diabetes

Optimal range for blood sugar: Between 70 to 85 mg/dL

Why Wait?

In my opinion, even one elevated biomarker—let alone 3!!—is cause for concern and should serve as an impetus to pay attention to your food and lifestyle choices—making adjustments where necessary.

It would be like driving a car with brakes that made grinding or squealing noises every time you braked (a huge red flag that there is likely a problem with the braking system). Would you ignore this major warning sign and hope for the best (e.g., no accidents!!) OR would you take immediate action and have a mechanic look at your car?

For example, I have a family history of hypertension and stroke. My maternal grandfather had multiple strokes before he died of a massive stroke.

Periodically, throughout my adult life, I have experienced hypertension. For example, at age 31, my blood pressure was startlingly high for several months—even though I was running 35 miles a week and working out 2 hours 5-6 days / week. My other 4 metabolic markers—blood sugar, HDL, triglycerides and waistline—were in an optimal range.

However, I did not wait until 2 other biomarkers were elevated before I took action to reduce my blood pressure! I immediately worked on adjusting my sleep routine and food choices as well as incorporating relaxation practices and stress-lowering herbal supplements. While common, hypertension is not “normal”, and it can damage your heart, brain, kidneys and blood vessels (12, 13).

The Good News

Once you optimize your metabolic health, you’ll find it easier to lose weight as well as experience increased energy, improved focus and balanced mood.

The good news is that you can be pro-active NOW in optimizing your metabolic health by  knowing your numbers (as mentioned above); by making different food choices; and, by modifying lifestyle.

What You Can Do:

1.   Test. Don’t Guess.

Have you ever waited months to see your doctor—and then, after the appointment, waited weeks for the results of your bloodwork?  If you want to be proactive about your metabolic health, order your own bloodwork via direct access labs; the results are emailed directly to you within 1 week to 10 days. I do this for myself every 3 months to stay on top of my health.

Once you receive your lab results, you can take them to your doctor OR the health practitioner of your choice, including myself, to review.

For a general overview of your metabolic health….👉order this Essential Labs panel. Save nearly 50% when you buy this bundled Essential Labs panel (just $99 bundled, versus $145 if tests are purchased individually) that includes the Comprehensive Metabolic Panel (includes the Glucose test); Complete Blood Count; Fasting Lipid (Cholesterol) Panel; Hemoglobin A1c; and Thyroid Stimulating Hormone.

2.  Track your blood pressure and waist size.

I like this blood pressure monitor, which I use to take my blood pressure every morning before eating a meal.  I recommend using this soft fabric tape measure for body measurements. If you are tracking waist size, measure 1x / week.

3.  Sleep 7-8 hours nightly.

4.  Cook at home more. Eat nutrient-dense whole foods.

5.  Reset with a whole foods cleanse.

6.  Manage carbohydrate intake.

7.  Sit less. Move more. Strength train.

8.  Engage in relaxation practices, like regular deep breathing or a daily meditation practice (you can start at 1 minute and increase over time).

9.  Limit screen time (phones, iPad, computer).

10.  Cut back or cut out stimulants and/or depressants, including caffeine, sugar, alcohol, nicotine, marijuana and/or other recreational drugs.

11.  Consider working with a functional health coach: schedule a Metabolic Health consultation:👇

👉👉👉Are you tired of making lifestyle choices that leave you feeling physically exhausted, stressed, unmotivated and “stuck” when it comes to your health and well-being? Let’s get clear on what’s been holding you back from better metabolic health.  CONTACT ME HERE.

Sources

1   O’Hearn, M, Lauren, B, Wong J, Kim D and Mozaffarian D. Trends and Disparities in Cardiometabolic Health in U.S. Adults, 1999-2018. Journal of the American College of Cardiology. 12 July 2022. Vol. 80, Issue 2. Pages 138-151.

2, 4, 6  Means, C with Means, C. (2024). Good Energy. Avery.

3  Maffetone, P.B., Laursen, P.B. Athletes: Fit but Unhealthy?. Sports Med – Open 2, 24 (2016).

5  Wu S, Zhou K, Misra-Hebert A, Bena J, and Kashyap 3. “Impact of Metabolic Syndrome on Severity of Covid-19 Illness.” Metabolic Syndrome and Related Disorders. Vol 20, No. 4. May 18, 2022. Pages 191–98.

7  Swarup S, Ahmed I, Grigorova Y, Zeltser R. Metabolic Syndrome. 2024 Mar 7. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29083742.

8  International Diabetes Federation. Metabolic Syndrome. 2006.

9   “HDL Cholesterol”. Cleveland Clinic. 11/6/23.

10  “High Blood Pressure/Hypertension”. John Hopkins Medicine.

11  MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated December 30, 2024]. Blood Glucose Test.

12  Bailey, M, Dhuan N, et al. A novel role for myeloid endothelin-B receptors in hypertension. European Heart Journal, Volume 40, Issue 9, 01 March 2019, Pages 768–784.

13  “High Blood Pressure and Chronic Kidney Disease”. National Kidney Foundation.

For example: Do you avoid eating red meat because you believe that it will give you heart disease? Do you wonder why dark chocolate—perhaps a frequent craving—has heart health benefits?  Do you believe that eating “low-fat” is heart smart?  Do you think that you are immune to getting heart disease because you’re only in your 20s or 30s?

First, it’s important to understand the two main drivers of heart disease: inflammation and oxidative damage.

Chronic low level inflammation at the cellular level—known as the “silent killer”—can develop without pain and also lead to obesity, diabetes, cancer and heart disease. Oxidative damage occurs when cells have been exposed to oxygen (think apple slices that turn brown because they were exposed to oxygen), leading to the creation of unstable molecules called “free radicals”. Damage from free radicals causes inflammation, which damages your DNA, cell membranes and tissues. In turn, this chronic inflammation can produce an abundance of free radicals, which then creates more inflammation. A vicious cycle ensues.

What causes inflammation and oxidative damage?  The main offenders are (but are not limited to):

1)    Chronic, ongoing stress
2)    Smoking
3)    A poor, high sugar diet
4)    A sedentary lifestyle

Relative youth (being in your 20s or 30s) does not provide immunity from heart disease. The Bogalusa Study, a long-term community study of a bi-racial population in a small Louisiana town, found that causes of adult heart disease actually begin in childhood—as early as age 8.  According to the study, documented anatomic changes occur by 5 to 8 years of age.  Ideally, a heart-healthy lifestyle begins in childhood.

Here’s the great news… Heart disease can largely be prevented, even reversed, through diet and lifestyle changes.
 

Making the following shifts can go a long way towards protecting your heart.

 
1.  Manage your blood sugar!
Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar by eating regular meals that include protein, healthy fat, fiber and—depending on your carbohydrate tolerance—a low-to-moderate amount of healthy starch carbohydrates (e.g., sweet potatoes, winter squashes, etc.) at every meal.
 
2. Choose grass-fed red meat (and AVOID factory-farm and processed red meats).
Despite alarmist headlines that warn “eating red meat increases risk of heart disease!”, humanely raised animal protein and healthy fats have their place in a heart-healthy diet.  Not all meat is created equal!  Animals raised in factory farms endure stressful living conditions, are given antibiotics, fed GMO grains, along with waste by-products, and are more likely to be contaminated by bacteria.  On the other hand, animals raised on pasture eat their natural diet (grass) and contain less overall fat and more heart disease-fighting antioxidants, like vitamin E.  Pasture-raised animals (meaning they eat grass from start to finish—no grains), such as beef, lamb, bison and game, are excellent sources of lean protein and healthy fats, including conjugated linoleic acid (CLA, which has been linked to long-term weight management) and omega 3 fats (yes, the same omega 3 in wild-caught salmon), which can help stabilize blood sugar and raise HDL (good cholesterol).
 
3.  Get enough zinc.
A little zinc (8 to 11 mg is the daily recommended allowance) goes a long way.

But, as we age, zinc levels tend to decrease—just as cardiovascular risk increases.  Zinc is a trace mineral involved in many enzymatic reactions and essential functions in the cell. Low zinc levels are associated with a greater susceptibility to oxidative stress. Studies have found that zinc levels are often significantly lower in people with heart-related conditions, such as atherosclerosis (scarring of the arteries due to fatty plaques), coronary artery disease, angina and cardiac ischemia (reduced blood flow to the heart).

In a recent study, University of Leicester researchers found that zinc plays an important role in regulating heartbeat and promoting normal cardiac function. Your body absorbs approximate 20 to 40% of zinc in food. Animal foods, such as oysters, grass-fed beef, pasture-raised lamb, and unsweetened dark chocolate, are excellent sources of zinc—and better absorbed than zinc from plant foods. 

Zinc is best absorbed when taken with a meal containing protein. Don’t begin supplementing with zinc without first asking your doctor to run a Zinc RBC (Red Blood Cell) blood test to determine if you have a zinc deficiency.
 
4.  Watch your sugar intake.
Eating a high sugar diet is associated with a significantly higher risk of dying from heart disease—even if you are not overweight, according to a major study published in JAMA Internal Medicine. Over a period of 15 years, researchers, who tracked participants’ added sugar consumption as it related to heart disease, found that the chances of dying from heart disease rose in tandem with the percentage of sugar in the diet—regardless of age, sex, physical activity level and body mass index. Drinking sugar-sweetened beverages is also associated with higher rates of death from heart disease.

Sugar is not just in foods that taste obviously sweet.

Today, sugar is added to most packaged, processed and prepared foods, including fast food, takeout and restaurant fare. Bottom line: Read labels!  A food, like yogurt, marketed as “low fat” is high in sugar. And, when eating out, ask what ingredients are going into your meal.
 
5. Supplement with magnesium.
If you frequently crave chocolate, you are likely craving magnesium. Known as the “calming” mineral, magnesium is essential for heart health. Responsible for over 700 enzyme-activated biochemical reactions in the body, magnesium plays a vital role in regulating blood pressure, heart rate and blood sugar levels.  Low levels of magnesium are associated with angina, congestive heart failure, ischaemic heart disease (reduced blood supply to the heart), cardiac arrhythmias, high cholesterol, hypertension (high blood pressure) and other conditions, including anxiety and depression.  A high sugar diet, alcohol, chronic stress and long-term use of prescription medications deplete your magnesium stores. 

Unfortunately, modern farming methods have depleted our soils, making it virtually impossible to get adequate magnesium from food alone. You can ask your doctor to run a Magnesium RBC (Red Blood Cell) blood test to determine deficiency, but you are likely to “feel” a magnesium deficiency as it often manifests as significant symptoms, including PMS, problems sleeping, anxiety, mood swings, high blood pressure and cardiovascular disease.   I recommend the following brands of magnesium (click on the links): Magnesium Glycinate and Magnesium Citrate/Malate.
 
6.  Avoid or minimize alcohol intake.
Despite what you may have heard otherwise, alcohol is not a health food!  Sorry.  Alcohol—yep, including red wine—can raise triglycerides, contribute to fatty liver and create blood sugar imbalances. High triglycerides can contribute to hardening of the artery walls, increasing your risk of heart disease. Alcohol, including wine, will increase levels of insulin, the fat-storing hormone.

Chronically high insulin levels leads to insulin resistance, which manifests in many chronic conditions and diseases, from obesity and diabetes, to rheumatoid arthritis and cancer. Insulin resistance also causes inflammation—a primary risk factor for heart disease.
 
7.  Be proactive in addressing negative emotions.
The mind-body connection is powerful. In a study, published in Biological Psychiatry, University of Pittsburgh researchers found a strong association between negative emotions, brain circuitry, inflammation and heart disease. How well someone responds to negative emotions, such as stress, anxiety, fear, anger and depression, is linked to their risk of having a heart attack or stroke. 

Increasing positive emotions through laughter, mindfulness, meditation and strong social connections, as well as stress management practices (like regular daily movement), can reduce inflammation; and, consequently, reduce your risk of heart disease.
 

Recipes for a Well-Fed Heart

Skillet-Cooked Lamb Steaks
Cowboy (Rib-eye) Steaks with Espresso Rub
Braised Lacinato Kale Chiffonade
Ultra-Dark Chocolate Sweet Potato Brownies
No Guilt Flourless Chocolate Cake

 
When it comes to having a healthy heart, it’s important to know your numbers. Even if you’re in your 20s or 30s, you’re not “too young” to start making heart-healthy food and lifestyle choices. Two of my friends who wrestled with heart disease experienced two different outcomes. One—a hard-driving 37-year-old tech entrepreneur, who was motivated to change his diet and a few bad habits after his heart attack—survived. The other, a talented 46-year-old photographer, who lived and ate on-the-run—working long hours and sleeping too little—unexpectedly died of a cardiac arrest during a conference he was attending.

In heart disease research, younger groups (between ages 25-55) have historically been considered “low risk”. This may be changing. In a 2015 study published last year in Circulation, researchers tracked heart disease death rates among adults aged 25 years and older. Between 1979 and 2011, heart disease deaths fell dramatically among those over age 65. However, there was considerably less improvement in heart disease death rates among those under age 55, especially for women—attributed to increasing rates of diabetes and obesity in younger adults, as well as non-traditional risk factors, such as stress and depression, common among young women with early-onset heart disease.
 

Symptoms of inflammation (and why it matters)

 
The sooner you get familiar with your numbers, the greater your success in lowering—even reversing—your risk for heart disease, as well as other chronic conditions and diseases.
The most relevant numbers are markers of inflammation.

Why? Inflammation is your body’s response to stress—whether from your diet, lifestyle or environment. Think of what happens when you sprain your ankle or burn your hand: you experience immediate pain, swelling and redness.

This kind of acute inflammation is good, but our modern, convenience-oriented lifestyle contributes to an epidemic of chronic, low-grade inflammation that most of us experience in the form of skin disorders (rashes, “adult acne”, eczema, psoriasis), joint aches and pains, chronic headaches, digestive distress, IBS, allergies, or fatigue—our body’s way of communicating with us that things are out of balance.When your body’s systems experience a constant inflammatory response, you are more susceptible to accelerated aging (internally and externally) and chronic diseases and conditions, including heart disease, stroke, cancer, diabetes, obesity and arthritis.

One of the main factors contributing to chronic low-grade inflammation are the foods that we eat. Typical culprits include sugar, junk food / processed / fast foods, gluten, grains and dairy.
 

Markers of Inflammation:  Know your numbers!

 
You will also want to get familiar with other markers of inflammation (see list below).

High Sensitivity C-Reactive Protein (hs-CRP). Your level of CRP increases in response to inflammation. Higher levels of CRP are linked with greater risk of heart attack. Ideally, your hs-CRP is <1.0 mg/L (low risk for developing cardiovascular disease). An hs-CRP level of >3.0 indicates high risk for heart disease. *Note: “Normal” values may vary slightly among different labs.

Vitamin D (25-hydroxy vitamin D). Recent studies link low levels of vitamin D to an increased risk of heart disease. Optimal vitamin D levels are between 50-70 ng/ml. In cases of cancer or heart disease, the recommended level is even higher: 70-100 ng/ml.

Hemoglobin A1c. If you have a family history of diabetes, heart disease or overweight / obesity this is an important number to know. This is a blood test that reflects your average blood sugar level for the past 2-3 months. Optimal is <5.7% (low risk of diabetes). An A1c of 6.5% or higher indicates diabetes.

Homocysteine. At high levels, homocysteine, an amino acid, can damage the lining of the arteries and promote blood clotting, raising your risk for heart disease, heart attacks, blood clots and strokes. Ideally, your homocysteine levels are below 15 mmol/L. Above 15mmol/L is considered “high”.
 

Metabolic Syndrome

 
This is a group of risk factors that raises your risk of heart disease, stroke and diabetes. Three (3) or more of these risk factors (listed below) = metabolic syndrome = increased risk of heart disease.

1. Large waist size. This indicates excess body fat around the waist.
–For men: 40 inches or larger
–For women: 35 inches or larger

2. High triglycerides.
Your triglycerides are 150 mg/dL or higher OR You are using a cholesterol medicine

3. Low HDL “good” cholesterol.
–For men: Your HDL is less than 40 mg/dL
–For women: Your HDL is less than 50 mg/dL

4. High blood pressure.
Your blood pressure is 135/85 mm Hg OR You are using high blood pressure medicine

5. High fasting blood glucose. *This is a leading indicator of inflammation.
Optimal: your fasting blood glucose is  less than 85 mg/dL.  Note: most labs define “normal” as under 100 mg/dL.

*Note: If your blood glucose level is between 100 and 125 mg/dL, you have pre-diabetes. At this point, it is still possible — and important —to make diet and lifestyle changes to prevent pre-diabetes from developing into Type 2 diabetes.
 

Get Guidance and Support

 
Need help making sense of your numbers?  Contact me to schedule a Lab Consultation.  Or, if you want to be pro-active in improving your numbers, consider my video-only service: Optimize Your Wellness.
 

Related Articles

Chronic Inflammation and Your Immune Health
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7 Reasons You’re Not Losing Weight

The combination of cod (rich in omega 3s—there’s a reason your grandparents took cod liver oil!), olive oil (a monounsaturated fat replete with polyphenols) and fresh garlic (containing health-promoting sulfuric compounds) delivers a trifecta of heart health benefits.

Cold water fish—like cod—is a good source of blood-thinning omega 3 fatty acids, especially beneficial if you have atherosclerosis or diabetic heart disease. Studies show that people who regularly eat fish have a much lower risk of heart disease and heart attack—than those who don’t eat fish.

Cod is also an excellent source of vitamin B12 and a good source of vitamin B6—both of these B’s help keep homocysteine levels low. Homocysteine can directly damage blood vessel walls, and high homocysteine levels are linked with greatly increased risk of heart attack and stroke.

A vitamin B12 deficiency negatively impacts bone health for both men and women. Recent research linked low vitamin B12 levels with a higher risk of bone fractures (particularly fractures in the lumbar spine) in older men. And, osteoporosis occurs more frequently among women who are deficient in vitamin B12.

Even if you think you don’t enjoy fish, cod is a great “starter fish”. It has a mild flavor and tender, flaky texture. How fresh fish is also affects flavor: avoid buying fish that’s packaged in Styrofoam and wrapped in plastic—you won’t be able to tell how fresh (or not) it is. Choose a place that sells fresh fish, a fish market or any place (Whole Foods comes to mind) that displays whole fish or fillets on ice. The best defense is a good offense: when I buy fish, I always smell it first: there should not a “fishy” or “off” smell. Don’t buy it if you detect a strong odor. Better to find out at the store rather than to discover this once you’re home!

Whatever the season, this cod dish is one of my favorite go-to comfort foods. I like to serve it with braised greens, like Swiss chard or kale, or paired with a salad of wild arugula or baby romaine, and a small side of butternut squash or pumpkin.
 

Poached Cod, Guernica-Style

 
1.5 pounds of wild-caught cod fillets,
ideally Alaskan cod (a.k.a. Pacific cod)

For the sauce:
1/3 cup quality extra-virgin olive oil
4 to 6 garlic cloves, thinly sliced
1 teaspoon red pepper flakes
1 tablespoon sherry vinegar or apple cider vinegar
Generous handful of flat-leaf Italian parsley, chopped

Cook the fish:
Fill a wide, heavy-bottomed stainless steel skillet (with a 2 or 3-inch rim) about 3/4 of the way with filtered water. Cover skillet and bring water to a gentle boil. Add cod to the skillet and reduce heat to low. Cover the skillet and let cod simmer about 3-4 minutes, or until a knife inserted in the fish slides out easily. Do not overcook the fish. Using a slotted metal spatula, transfer the fish to a serving dish. Season with sea salt. Cover to keep warm.

Make the sauce: 
Immediately after you have finished cooking the fish, heat the olive oil in a small saucepan over medium heat. Keep a mindful eye on the olive oil; you do not want it to smoke because this means it has turned into a trans fat. Add the sliced garlic and cook gently for 5 to 6 minutes, or until garlic is golden (not brown!).

Add the red pepper flakes and let cook for approximately 1 minute. Be careful when you add the vinegar to the olive oil and red pepper flakes—the contents in the saucepan will flare up. Turn off heat. Let the mixture roil for about 30 seconds. Pour olive oil sauce over the fish.

Garnish with chopped parsley.

Serve immediately.

Heart Truths

We speak “from the heart”, trust “our heart” and seek a “heart connection”. The heart is an emotional and spiritual symbol of love and truth.

Physiologically, the heart is a powerful, muscular organ vital to our existence. Did you know that our heart beats:
» 72 times a minute?
» 100,000 times a day?
» 3.6 million times a year?
» …that our heart creates enough energy to drive a truck 20 miles every day?!

Our heart does so much for us; yet, sadly, heart disease is the #1 killer of Americans. It’s never too early to nourish your heart. Below…debunking 5 heart health myths.
 

Debunking 5 Heart Health Myths

Myth #1: Heart disease is a “man’s disease”.

Actually, heart disease is the leading cause of death for both men (1 in every 4 male deaths) and women (1 in 3 female deaths) in the U.S. Between 70 to 89% of sudden cardiac events occur in men. However, many women fail to realize that heart disease should be their top health concern: 90% of women have one or more risk factors for developing heart disease. For perspective: while 1 in 31 women die of breast cancer, 1 in 3 die of heart disease.

Myth #2: Your total cholesterol and LDL are the best predictors of heart disease.

Nope. It’s your triglycerides, the main form of fat found in your bloodstream. High trigylcerides are an independent risk factor for heart attack and stroke. The “normal” range for triglycerides is <130.

Also: divide your triglycerides by your HDL to get the Triglycerides/HDL ratio. According to research published in Circulation and the Journal of the American Heart Association, this ratio is a powerful predictor of heart disease. Less than 2 is ideal; 4 or more is too high.

Myth #3: “Vegetable” oils, like canola, corn and safflower are “heart healthy”; traditional saturated fats, like butter, lard and tallow, are “bad for you”.

I know…“vegetable oil” sounds healthy, doesn’t it? However, the oils mentioned above, along with soy, cottonseed and sunflower, are high in omega-6 polyunsaturated fatty acids (a.k.a., PUFA), making them unstable. When PUFA oils are stored at room temperature—eg, at the grocery store—they become rancid to some degree. When heated, PUFA oils oxidize, causing inflammation in the body. Chronic inflammation can lead to heart disease. PUFA oils are also processed with high heat and harsh chemicals, like hexane, a carcinogen.

On the other hand, traditional saturated fats from quality (ideally, grass-fed) sources, like butter, lard and tallow, are solid at room temperature and stable when used for high-heat cooking. They do not oxidize like vegetable oils.

Myth #4: Eating fat, especially saturated fat, makes you fat—and contributes to heart disease.

Are we still having this conversation?! Dr. Rajiv Chowdhury, a cardiovascular epidemiologist at Cambridge University, made media waves last March when his study on saturated fatty acids published in the Annals of Internal Medicine. His conclusion? The evidence does not support current guidelines, which restrict the consumption of saturated fats to prevent heart disease. This wasn’t new news either: a 2010 study had similar findings.

According to Nina Teicholz, who spent a decade researching the effects of dietary fats on health, especially saturated fat, for her book The Big Fat Surprise: “There has never been solid evidence for the idea that saturated fats cause disease.” This half-century bias against saturated fat, she says, was perpetuated by “a mixture of personal ambition, bad science, politics and bias.”

In fact, for women, who contract heart disease in a way that is different than men, growing evidence shows that eating a diet low in saturated fat increases their risk of having a heart attack because their “good” HDL cholesterol drops dramatically, says Teicholz. CLICK HERE to learn about the health benefits of saturated fat.

Sugar is the real culprit, contributing to inflammation and oxidative damage, increasing risk of heart disease.

Myth #5: Frequent, high-mileage cardio is good for heart health.

As someone who has been running since the age of 13, I’ve been guilty of what former competitive distance runner and fitness author Mark Sisson calls “chronic cardio”. Until a few years ago, I regularly logged 30-40 miles a week—and I wasn’t even training for a race!

While regular aerobic exercise is a good thing, excessive cardio is NOT. Endurance athletes (like marathoners) are at greater risk for atrial fibrillations (heart arrhythmia, or, irregular heartbeat) than non-runners. Why? Because they are at increased risk for scar tissue formation in the heart and myocardial injury to the heart, as well as high levels of inflammation (brought on by training) that may trigger cardiac events. In a study of competitive endurance veteran athletes (a group of men, aged 50+, all of whom had completed at least 100 marathons), researchers found that half of these longtime athletes—particularly the men who had trained the longest and hardest—showed some heart muscle scarring.

If you’re focused and giving it your all (not socializing in between!), a 45-minute workout should suffice. Better yet, consider High Intensity Interval Training (HIIT), short bursts of high-intensity exercise that give you more benefits in less time (eg, 20 minutes).