Metabolic Health
The foundation everything else rests on. Metabolic health means optimal blood sugar, insulin sensitivity, lipids, blood pressure, and waist circumference. Shockingly, only 12% of Americans are metabolically healthy. Poor metabolic health drives heart disease, diabetes, cancer, and dementia. It's largely reversible.
The 5 Markers of Metabolic Health
Blood Sugar
Fasting glucose under 100 mg/dL. HbA1c under 5.7%. Optimal: fasting 70-85.
Triglycerides
Under 150 mg/dL. Optimal under 100. Strongly diet-responsive.
HDL Cholesterol
Men over 40, women over 50 mg/dL. Higher generally better.
Blood Pressure
Under 120/80. Optimal around 110/70. Very lifestyle responsive.
Waist Circumference
Men under 40 inches, women under 35. Proxy for visceral fat.
Bonus: Fasting Insulin
Not standard but critical. Under 10, optimal under 5. Early warning.
What Damages Metabolic Health
Sugar & Refined Carbs
Spikes blood sugar repeatedly. Drives insulin resistance over time.
Fructose
Liver processed. Creates fatty liver, uric acid, insulin resistance.
Seed Oils
Oxidized omega-6. Inflammatory. Mitochondrial dysfunction.
Sedentary Lifestyle
Muscle is glucose sink. Without use, glucose disposal impaired.
Poor Sleep
One bad night impairs insulin sensitivity. Chronic sleep debt compounds.
Chronic Stress
Cortisol raises blood sugar. Promotes visceral fat storage.
Improving Metabolic Health
Cut Sugar/Refined Carbs
Single biggest impact. Stabilizes blood sugar. Reduces triglycerides.
Exercise
Resistance training builds glucose sink. Cardio improves insulin sensitivity.
Time-Restricted Eating
Eating window of 8-10 hours. Improves all markers. Easy to implement.
Prioritize Sleep
7-9 hours. Consistent timing. Improves insulin sensitivity next day.
Walking After Meals
Blunts glucose spike. 10-15 minutes. Simple, powerful intervention.
Manage Stress
Cortisol control. Meditation, breathwork. Direct metabolic impact.