Metabolic Health…
…why it matters and how to measure it.
Metabolic health refers to the proper functioning of the body's metabolic processes, including the regulation of blood sugar, insulin levels, and lipid or cholesterol metabolism. Maintaining metabolic health is crucial for overall health and longevity, as metabolic dysfunction is a key factor in the development of chronic diseases such as diabetes, heart disease, and cancer.
One key aspect of metabolic health is insulin sensitivity, which refers to the body's ability to respond to insulin and regulate blood sugar levels. Insulin resistance, which occurs when the body's cells become resistant to insulin, is a major risk factor for type 2 diabetes and other chronic diseases. However, improving insulin sensitivity through lifestyle changes such as fasting, diet and exercise can help prevent and even reverse insulin resistance.
Diet is a critical component of metabolic health. A diet that is high in processed foods, refined carbohydrates, and sugar can harm metabolic processes and lead to insulin resistance among other metabolic problems. On the other hand, a diet that is rich in whole, nutrient-dense foods such as fish, meat, particularly organ meats and game meats, vegetables & certain fruits can significantly improve metabolic health and reduce the risk of chronic diseases. Additionally, fasting and time-restricted feeding have been shown to improve metabolic health by promoting healthy blood sugar and insulin levels.
Exercise is another important strategy for improving metabolic health. Regular physical activity can increase insulin sensitivity and improve glucose metabolism, as well as reduce inflammation and improve cardiovascular health. Strength training, in particular, has been shown to improve insulin sensitivity and metabolic health in individuals with obesity and type 2 diabetes.
In addition to diet and exercise, other lifestyle factors can impact metabolic health. Chronic stress, poor sleep, and smoking have all been shown to disrupt metabolic processes and increase the risk of chronic diseases. Reducing stress through practices such as mindfulness and meditation, improving sleep quality through sleep hygiene practices, and quitting smoking are all important strategies for improving metabolic health and overall longevity.
Measuring metabolic health is important. See your doctor and at a minimum get a baseline fasting glucose, fasting insulin, hemoglobin A1C and liver function test. The health of your liver provides additional insight into your metabolic health. Beyond those biomarkers there are more detailed labs that can be done to evaluate ones metabolic health, including oral glucose tolerance test (OGTT), GGT, homocysteine and uric acid to name a few.
Metabolic health is a key factor in overall health and longevity. Poor metabolic health is strongly associated with an increased risk of chronic diseases and premature death. However, through lifestyle changes such as diet, exercise, and stress reduction, it is possible to improve metabolic health and reduce the risk of chronic diseases. Additionally, there are many supplements and herbs that can improve metabolic health including Berberine, Magnesium and Vitamin D to name a few. By prioritizing metabolic health, individuals can take an active role in promoting their own longevity and well-being. At Summit we specialize in providing holistic preventative care with a strong focus on metabolic health.
