What is Metabolic Health?
Metabolic health is a term that’s been gaining traction, but what does it actually mean? At its core, metabolic health refers to the proper functioning of the processes in your body that convert food into energy. This includes managing blood sugar levels, cholesterol, and blood pressure—all of which play a critical role in your overall well-being. But it’s more than just the absence of disease; it’s about achieving a state of optimal health where your body functions at its best.
Why is Metabolic Health Important?
Metabolic health is more than just maintaining a healthy weight. For too long, people have equated weight with overall health, but the number on the scale is just one measurement. True metabolic health involves a comprehensive look at how effectively your body processes and utilizes energy. It goes beyond diet and exercise to include factors such as glucose levels, insulin sensitivity, cholesterol, triglycerides, and more. These factors collectively provide a clearer picture of your overall well-being and potential risk for chronic conditions.
Good metabolic health is crucial for a long, healthy life. It reduces the risk of chronic diseases like type 2 diabetes, heart disease, and stroke. More importantly, it’s linked to longevity and life happiness—two key aspects found in Blue Zones, areas around the world known for their high concentration of centenarians. According to a 2019 study in Metabolic Health and Related Disorders, only 12 percent of American adults are considered metabolically healthy, underscoring the need to understand and improve these metrics. As Peter Attia, a well-known physician specializing in longevity, often emphasizes, focusing on metabolic health is a proactive way to improve your lifespan and healthspan.
How to Boost Your Metabolism
If you’re looking to improve your metabolic health, the good news is that there are practical steps you can take:
- Exercise Regularly: Incorporate both aerobic and resistance training into your routine. Regular physical activity helps to regulate blood sugar and improves insulin sensitivity.
- Eat a Balanced Diet: Focus on whole foods rich in fibre, lean proteins, and healthy fats. Avoid processed foods high in sugars and trans fats. The right nutrition is vital.
- Prioritize Sleep: Quality sleep is crucial for hormone regulation, including those that impact your metabolism.
- Manage Stress: Chronic stress can lead to hormonal imbalances that negatively affect your metabolic health.
- Stay Hydrated: Water plays a critical role in metabolic processes. Make sure you’re drinking enough throughout the day.
To truly optimize your metabolic health, focus on the following five key markers:
1. Blood Sugar:
Insulin and Blood Sugar Management: Insulin helps regulate blood sugar by allowing glucose to enter cells. Insulin resistance can lead to high blood sugar levels and type 2 diabetes. The American Diabetes Association suggests that fasting blood sugar levels should be below 100 mg/dL and above 70 mg/dL.
2. Waist Circumference:
Health Risks of Abdominal Fat: Excess abdominal fat is linked to an increased risk of metabolic syndrome and type 2 diabetes. A healthy waist circumference should be less than 40 inches for men and less than 34.6 inches for women.
3. Blood Pressure:
Impact of High Blood Pressure: High blood pressure can lead to cardiovascular issues such as heart disease and stroke. Healthy Blood Pressure Levels: According to the American Heart Association, a normal blood pressure reading is at or below 120/80 mmHg.
4. Cholesterol:
Types of Cholesterol: Low-density lipoprotein (LDL) cholesterol is harmful, while high-density lipoprotein (HDL) cholesterol is beneficial. Strive for low LDL levels and high HDL levels, with HDL being 40 mg/dL or higher for men and 50 mg/dL or higher for women.
5. Triglycerides:
Role of Triglycerides: Triglycerides are fats that circulate in the blood and can contribute to arterial plaque if levels are too high. Aim for triglyceride levels below 150 mg/dL to reduce the risk of cardiovascular issues.
Take Control of Your Metabolic Health with Innovative Fitness
You’ll benefit from a fitness-first approach, where our coaching sessions are grounded in the latest science. Plus, you’ll join a community of like-minded individuals, all focused on optimizing their health together. For more insights on metabolic health and how to optimize it, check out Peter Attia’s work on longevity and metabolic health here.
