What Does Metabolic Health Mean? 5 Key Markers and Ways to Improve Them

Only 12% of Americans are metabolically healthy. Are you one of them? What does metabolic health mean anyway?

It's more than the number on your scale. Metabolic health is about how well your body turns the food you consume into energy to fuel everything you do. It impacts your heart, brain, fertility, and overall well-being.

So, what does metabolic health mean? It means feeling energized, thinking clearly, and staying healthy as you age. It involves maintaining optimal levels of certain markers without the use of medications, and we'll dive into all of those.

Metabolic health is so important that a special day is devoted to it -- Metabolic Health Day on October 10th. Interestingly, metabolic dysfunction is linked to many of the conditions in which you feel unwell. 

Understanding Metabolic Health: 5 Key Markers and Risk Factors

To figure out if you're metabolically healthy, doctors look at five key markers that you should be able to maintain without medications. These markers provide insight into how efficiently your body handles energy.

Think of them as your metabolic report card, like warning lights on your car's dashboard.

Addressing these issues early on can mean avoiding more serious problems down the road.

A fail in three or more of these means you are metabolically unhealthy and have metabolic syndrome. How do you measure up?

1. Blood Sugar Levels

Blood sugar levels refer to the amount of glucose in your blood. Glucose, derived from the foods you eat, serves as your body's primary energy source—the fuel for your engine.

Your pancreas produces insulin, a hormone that facilitates the transport of glucose from your blood into your cells for energy. But consistently consuming foods high in sugar or carbs causes blood glucose to spike. 

This overworks your pancreas, as it constantly has to produce extra insulin. Over time, cells become less responsive to insulin, a condition known as insulin resistance.

This resistance keeps the glucose from entering your cells, so it floats around your bloodstream instead. Insulin resistance can lead to persistently high glucose levels, a significant risk factor for type 2 diabetes and other metabolic diseases.

If you're metabolically healthy, your fasting blood sugar will be in the range of 70 to 100 mg/dL.

2. Blood Pressure

High blood pressure, or hypertension, occurs when your heart exerts excessive force to pump blood through your arteries. This constant strain on your artery walls, akin to excessive pressure in a hose, can lead to long-term damage. 

Unmanaged high blood pressure increases your risk factors for heart disease, stroke, and kidney disease.

According to WebMD, high blood pressure stems from various factors. While some, like family history, are beyond our control, many are directly tied to metabolic health. 

High blood pressure can often be managed and even reversed with lifestyle changes like increasing your physical activity, managing weight, and supplementation.

To be metabolically healthy, your blood pressure should be lower than 120/80.

3. Cholesterol Levels (HDL and LDL)

Cholesterol isn't inherently bad. Your body needs it for essential functions like building healthy cells. But, having too much of certain types of cholesterol can pose a problem.

Cholesterol travels in your blood in packages called lipoproteins—imagine them as tiny delivery trucks carrying fats. HDL cholesterol, the "good cholesterol" truck, is the one to cheer for. It helps remove "bad cholesterol" from the bloodstream.

On the flip side, LDL cholesterol, the "bad" kind, can build up in your arteries and restrict blood flow. This buildup, like plaque in a pipe, puts you at greater risk for heart disease and stroke.

Luckily, a healthy diet can positively influence your cholesterol balance. Adopting eating plans like the DASH diet or Mediterranean diet for example, has been shown to support heart health and improve high cholesterol.

If you're metabolically healthy, your HDL will be above 40.

4. Triglycerides

Triglycerides are a type of fat found in your blood. While your body utilizes them for energy, it stores any excess. Consistently high triglyceride levels can contribute to heart disease.

Consuming lots of sugar and carbs, processed foods, and excess alcohol can elevate triglycerides. To avoid that problem, manage your weight, limit sugary foods, and adopt simple, healthy habits.

For best metabolic health, aim for triglyceride levels of less than 150.

5. Waist Circumference

The distribution of body fat matters. A larger waist circumference means more visceral fat, or deep belly fat, serving as another warning sign that your metabolic health could benefit from attention.

Carrying extra weight around your waist, is linked to an elevated risk of chronic diseases like type 2 diabetes and heart conditions.

For optimal metabolic health, your waist size should be less than 35" for women and less than 40" for men.

The Consequences of Poor Metabolic Health

You might be wondering why we emphasize what does metabolic health mean and why it truly matters. When you're metabolically unhealthy, it doesn't just mean a tight waistband—the effects are much greater and more far-reaching.

Some consequences are obvious, such as weight gain or fatigue. But poor metabolic health creates a ripple effect throughout your entire body. Metabolic dysfunction is closely linked to many common health concerns, including cancer, which is now believed to be a metabolic disease.

When your body struggles to manage glucose and fat properly, insulin resistance and developing diabetes become more likely. Even our livers are affected, potentially leading to non-alcoholic fatty liver disease.

The impact extends to brain function too. In fact, dementia has been dubbed Type 3 Diabetes. Evidence suggests that difficulty managing blood sugar increases the risk of conditions like Alzheimer's disease.

So, consider that the extra glucose and fats are doing your brain a disservice.

Daily life feels harder with a weakened metabolism. Chronic inflammation becomes common, causing fatigue, aches, and a general feeling of being run down. Sleep disturbances and mood swings are also linked.

You might find that even managing stress becomes more challenging; you feel overwhelmed more easily and have a shorter fuse.

Taking care of your metabolic health doesn't just prevent major health problems—it helps you feel and be your absolute best right now.

Improving Your Metabolic Health: Steps You Can Take

Small steps can have a big impact on your metabolic health. These changes don't require drastic, overnight overhauls; small, healthy choices add up. Focus on simple adjustments that can fit into your lifestyle for the long haul.

Research supports this approach, with the Physical Activity Guidelines for Americans recommending just 150 minutes of moderate-intensity aerobic activity per week.

Consistency over the long haul is the key!

Let's explore some ways to improve metabolic health.

Diet & Nutrition

Making wise food choices plays a crucial role in improving metabolic health. Incorporate high fiber and whole foods into your diet, such as whole grains, lean meats and fatty fish, fresh fruits and vegetables, and healthy fats.

These foods are rich in nutrients, and they promote stable blood sugar levels.

Equally important is limiting processed foods, complex carbs, sugary drinks, and refined grains. 

If there's one sweeping change you could make in favor of your metabolic health, it'd be to eat foods that you recognize in their original form and cook them at home in healthy fats.

At home, you control the ingredients used and the portion sizes... both of which contribute to metabolic health.

It's more than what you eat but also when you eat it. Did you know the time of day can affect your health?

Research shows that eating late in the evening can change your circadian rhythm. This alters how the body processes nutrients from the diet such as calories from sugars and fat.

Food is best consumed starting in the morning to the early evening hours which are 5:00-7:00 PM for optimal health!

Pay attention to how your body feels after meals. Keeping a food journal to identify patterns can offer valuable insights into the best timing for your body.

This self-awareness will help you recognize your individual responses help you make informed food choices.

Exercise & Physical Activity

Regular physical activity improves metabolic health. Exercising regularly enhances insulin sensitivity, making it easier for glucose to enter cells. This is especially true after a meal.

So go ahead and take that walk after lunch and dinner!

Find activities you enjoy—walking, gardening, swimming, Zumba, or anything that keeps you moving. Aim to get 10,000+ steps a day. The goal is to make physical activity a part of your routine, not a chore.

Aim for at least 30 minutes most days and experience the positive effects on your well-being. A sedentary lifestyle is your metabolic health enemy.

Manage Stress

While eliminating stress entirely is impossible, learning to manage it effectively is achievable. Stress-reduction techniques can include yoga, meditation, spending time in nature, or anything that allows your mind to unwind and reset.

Stress triggers the release of hormones, notably cortisol. Research shows a strong link between chronic stress and various negative health outcomes, including your metabolic health.

Chronic stress affects your appetite, energy utilization, blood pressure, and can make weight management more difficult. By practicing relaxation techniques, you not only lower stress hormones but directly contribute to enhanced metabolic health.

Sleep Quality

Getting sufficient, quality sleep is fundamental for nearly every bodily function. And, you guessed it, it’s intricately tied to metabolic health. During sleep, your body recharges, and hormone levels rebalance.

Sleep deprivation sets off a domino effect, disrupting hormones involved in metabolic regulation, appetite, and stress responses.

A consistent sleep routine can lead to more balanced blood sugar levels the next day, fewer cravings for sugary fixes, and improved metabolic balance overall. Experts recommend that adults sleep 7 to 9 hours a night.

Weight Management

Healthy weight management plays a crucial role in metabolic health. However, metabolic health is not synonymous with thinness. 

There's growing recognition that even those with a low body mass index (BMI) may experience metabolic health problems.

In a study of 8,721 participants, less than half of the underweight adults and only a third of normal-weight adults were metabolically healthy. This study highlights the importance of those five key metabolic markers.

Prioritizing your metabolic well-being is essential for overall health, regardless of your weight.

Benefits of Good Metabolic Health

Good metabolic health offers a host benefits, including reduced risk of chronic conditions like diabetes, heart disease, and cancer, plus it offers enhanced energy levels, better mental health, and improved cognitive function.

It can also support weight loss, improve sleep quality, promote clearer skin, boost fertility, and strengthen the immune system, contributing to overall well-being.

Is There a Test to Determine My Metabolic Health?

Absolutely. With all this talk about what does metabolic health mean and these various markers, it’s understandable to feel a bit overwhelmed. The good news is that determining your metabolic health is simple.

Your doctor typically checks most of these standard markers as part of your annual checkup... a great starting point. Technological advancements have made tracking your blood sugar more accessible on an everyday basis.

Continuous glucose monitors (CGMs), once limited to individuals with diabetes, now empower anyone to tune in to their blood sugar levels and gain a better understanding of their blood sugar levels in real time.

Frequently Asked Questions

What does metabolic health mean?

Metabolic health is about how well your body uses energy, turning the food you eat into fuel for everything you do. It impacts your heart, brain, fertility, and overall well-being. It means feeling energized, thinking clearly, and staying healthy as you age.

What are the 5 signs of metabolic health?

Doctors look at five key markers that you should be able to maintain without medications. These include blood sugar levels, blood pressure, cholesterol levels, triglycerides, and waist circumference.

Keeping these markers within healthy range are signs of good metabolic health.

What foods are best for metabolic health?

High fiber, whole foods such as whole grains, lean meats and fatty fish, fresh fruits and vegetables, and healthy fats are best for metabolic health. It's equally important to stay away from processed foods, complex carbs, sugary drinks, and refined grains.

How do you fix metabolic health?

Make wise food choices, get your body moving for at least 30 minutes a day, keep stress levels under control, prioritize a sleep routine of 7 to 9 hours per night, and maintain a healthy weight.

Implementing these healthy lifestyle choices will improve your metabolic health over time. Consistency is the key!

Why is metabolic health important?

When your metabolic health is in check, your body works better.

It lowers the risk of serious health conditions, and you'll have more energy and feel at your best. Maintaining good metabolic health is key to overall well-being.

Conclusion

When we discuss what does metabolic health mean, it’s not solely about weight.

It's about taking a comprehensive look at how your body utilizes energy and how efficiently all your systems work together to keep you feeling and functioning at your best.

The ripple effects of good metabolic health extend from heart health to brain function to your energy levels and so much more, throughout the day. 

By focusing on those five key markers, incorporating healthy habits into your routine, and seeking support when needed, you can pave the way for a healthier, more vibrant you! Record where you stand today, so you can see the positive changes over time. 

To Learn More About Metabolic Health

Our partner, the Metabolic Terrain Institute of Health, sponsors Metabolic Health Day on October 10th. They have lots of great information available about the downstream implications of metabolic health, and you can see a video from me there next week. Go to metabolichealthday.life for more.