In recent years, metabolic health has become a key focus for people who want to live a healthy and long life. It goes far beyond just weight management or dieting trends—it’s about optimizing how our bodies make energy, function well, and fight off chronic diseases. According to Dr. Casey Means, only 6.8% of American adults have optimal cardiometabolic health. This means most of us can improve, and taking control of our metabolic health could be the key to feeling more energetic and living a fuller life.
Why Metabolic Health Matters
Metabolic health means that our body’s metabolic processes, like converting food into energy and supporting cells, are working well. It’s not just about preventing diseases like type 2 diabetes or heart disease—it’s about having energy, resilience, and extending our health span and slow our aging process.
Instead of seeing each illness as separate (like the "Western Medicine" do), the metabolic view suggests that most chronic illnesses are symptoms of underlying metabolic problems. By improving metabolic health, we can address the root of many health problems—from acne to Alzheimer's—by bringing balance to our bodies.
The Trifecta of Metabolic Dysfunction
To understand metabolic health, it’s important to know what Dr. Means calls the trifecta of metabolic dysfunction: oxidative stress, mitochondrial dysfunction, and chronic inflammation.
- Oxidative Stress: This happens when there’s an imbalance between harmful free radicals and the antioxidants that neutralize them, which leads to cell damage.
- Mitochondrial Dysfunction: Mitochondria are the powerhouses of our cells, and when they don’t work properly, it leads to less energy and more oxidative stress.
- Chronic Inflammation: This is a long-term, low-level inflammation that contributes to the development of many chronic health problems, like heart disease and even cancer.
These three factors are closely linked and create a vicious cycle. Oxidative stress damages the mitochondria, which leads to energy shortages and more inflammation, which in turn creates even more oxidative stress.
Modern Lifestyle: The Hidden Culprit
Our modern lifestyle is a major cause of metabolic dysfunction. From eating too much processed, sugary food to spending most of the day sitting and staring at screens, many things we do every day add to metabolic stress.
Think about a typical day—rushing to work with a sugary coffee drink, sitting for eight hours, eating processed meals, dealing with constant stress, and not getting enough sleep. All these habits add to oxidative stress, mitochondrial strain, and inflammation. Dr. Means contrasts this with a day that supports metabolic health: eating nutrient-dense meals, moving regularly, getting natural light, and quality sleep—all habits that build resilience instead of causing dysfunction.
Assessing Metabolic Health
The first step to improving metabolic health is to assess it. There are some basic biomarkers, like triglycerides, fasting glucose, and waist size, that give us an idea of our metabolic health. But more detailed tests—like measuring fasting insulin, high-sensitivity CRP (which indicates inflammation), or using a Continuous Glucose Monitor (CGM)—can help us understand deeper aspects of our metabolic function.
Wearables like CGMs have changed the way we understand and track our metabolic health. They provide real-time data about how our blood sugar reacts to different foods, stress, and exercise. By keeping track of these changes, we can make personalized choices to reduce cravings, keep our energy steady, and improve our overall health. Food journaling along with CGM data has also been shown to be very effective—people who keep food journals lose twice as much weight as those who don’t.
The Power of Metabolic Flexibility
One important concept in metabolic health is metabolic flexibility — which is the body’s ability to switch between using carbs and fats for energy. When we’re metabolically flexible, we can easily use different energy sources, keep our blood sugar stable, and avoid energy crashes. But modern diets high in sugar and refined carbs often harm our metabolic flexibility, making it hard for us to switch to burning fat, which leads to weight gain and energy problems.
Improving metabolic flexibility involves cutting back on sugar, doing periods of fasting, and eating whole foods that are rich in nutrients and fiber. Physical activity—both cardio and strength training—also helps our bodies use different energy sources more efficiently.
Reframing Metabolism: It’s About Presence and Vitality
Dr. Means has a refreshing approach when she describes metabolism as our "life force." More than just avoiding diseases or living longer—it’s about being fully present in our lives. When our metabolism is working well, we feel energized, focused, and ready to take on life. It’s about thriving, not just surviving.
Metabolic health isn’t just about not being sick; it’s about opening the door to a life filled with energy, resilience, and the ability to fully experience everything life has to offer.
Taking Action: Where Do We Start?
Improving metabolic health is a journey, but it starts with small, meaningful changes. Here are a few actions you can take today:
- Track What You Eat: Keep a food journal and notice how different foods make you feel in terms of energy and mood.
- Move Regularly: Find ways to move throughout your day, like walking meetings, yoga breaks, or strength training.
- Prioritize Sleep: Good sleep habits directly impact your metabolic health by balancing hormones and reducing inflammation.
- Consider Wearables: If you want deeper insight, CGMs or fitness trackers can help you understand your body’s metabolic inputs and outputs.
- Eat Whole Foods: Reduce processed foods and eat more nutrient-rich options, focusing on vegetables, lean proteins, and healthy fats.
Metabolic health is a lifelong journey, but one that is well worth the effort. As Dr. Means reminds us, it’s about the energy that fuels our entire being—let’s make sure that energy shines bright.
If you're curious about your own metabolic health and want to see if a Continuous Glucose Monitor (CGM) might be right for you, I invite you to schedule a free consultation HERE. Together, we can assess if using a CGM makes sense for your health goals and help you on your rejuvenation journey.
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