Are you ready for a spring tune-up?
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…
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- 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, hypertension and high blood pressure—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. Until March 31st, you save nearly 50% and pay just $99 for the Essential Labs panel 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. Schedule a 1:1 Metabolic Health coaching session with me here. Until March 31st, you pay a special discounted March 2025 Spring Tune-Up rate of just $75 for a 1:1 with me.
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.
