Are You Part of the 88% at Much Higher Risk for Disease?

Metabolic syndrome—a cluster of conditions that includes high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels—can make you 2–3 times more likely to develop devastating diseases like cancer, heart disease, Alzheimer’s, and diabetes. Despite its profound impact on health, metabolic dysfunction remains alarmingly widespread and misunderstood.

 

Studies reveal that less than 12% of the U.S. population is considered metabolically healthy, leaving 88% at significantly higher risk for chronic illness due to compromised metabolic function. Even more concerning, 96 million Americans have prediabetes, a largely reversible condition, yet 80% of them are unaware of their status. The economic toll is equally staggering, with obesity-related medical costs approaching $1 trillion annually, underscoring the inadequacy of our lovely “heath care” system and current preventive measures.

 

What Is Metabolic Health?

 

Metabolic health refers to the overall state of key processes in your body, including glucose metabolism, lipid metabolism, and energy balance. When these processes are functioning well, markers such as stable blood sugar levels, healthy cholesterol, normal blood pressure, and a healthy body weight fall into an optimal range. However, when they falter, the risks to your health skyrocket.

 

Here’s how to gauge your metabolic health:

 

Blood sugar: Ideally between 70–100 mg/dL (fasting).

Waist circumference: Less than 40 inches for men and 34.6 inches for women.

Blood pressure: At or below 120/80 mmHg.

Cholesterol: Low LDL and HDL of ≥40 mg/dL for men and ≥50 mg/dL for women.

Triglycerides: Below 150 mg/dL.

Even if you’re unsure of these specific numbers, there are clear signs that your metabolism might need work. Constant fatigue, mood swings, poor sleep quality, and stubborn weight that feels impossible to lose are often red flags of metabolic dysfunction.

 

Why Is Metabolic Health So Important?

 

Metabolic dysfunction doesn’t just increase your risk for chronic diseases—it also impacts your day-to-day quality of life. Fatigue, poor sleep, low mood, and lack of energy are all signs that your metabolism isn’t functioning as it should. Over time, these issues compound, leading to more severe health problems and a diminished ability to enjoy life.

 

Modern-day stressors play a significant role in metabolic dysfunction. Chronic stress disrupts glucose metabolism, hormone regulation, and energy balance. Poor sleep quality and insufficient rest further compound these issues, as does a diet high in inflammatory foods, refined sugar, and processed foods. These lifestyle factors create a perfect storm that overwhelms the body’s ability to maintain metabolic balance.

 

The good news? Poor metabolic health is entirely reversible through lifestyle changes.

 

Tips for Healing Your Metabolism:

 

Eat Nutrient-Dense, Whole Foods: Focus on vegetables, proteins, and healthy fats. These foods stabilize blood sugar and support healthy digestion, promoting metabolic balance.

Support Your Liver: Your liver is key to detoxification and metabolic regulation. Add liver-supporting foods like leafy greens, cruciferous vegetables, and bitter herbs like dandelion and milk thistle to aid liver function.

Strength Train Regularly: Strength training boosts metabolism and helps the body burn fat by building lean muscle. Even 20 minutes, 2-3 times a week, can make a big difference.

Master Stress-Reduction: Chronic stress increases cortisol and blood sugar, both of which disrupt metabolism. Practice stress-reducing techniques like deep breathing and meditation to restore balance.

Sleep Well: Sleep is essential for metabolic health. Aim for 7-9 hours each night to regulate hormones, control hunger, and restore energy.

Stay Hydrated: Drinking plenty of water helps digestion and metabolism. Adding a pinch of sea salt can also help maintain electrolyte balance.

Ditch Processed Sugar: One of the best things you can do for your metabolic health is to cut out processed sugar. It spikes insulin and contributes to insulin resistance, which can lead to weight gain, fatigue, and more serious metabolic issues.

Say No to Seed Oils: Avoiding seed oils like sunflower, canola, and soybean oil is a smart move for your metabolism. These oils are high in omega-6 fatty acids, which can cause inflammation and negatively impact your metabolic function when consumed in excess.

By incorporating these habits into your routine, you’ll give your metabolism the reset it needs, allowing you to feel your best and support long-term health.

If you’re ready to take the next step, join me this May for the Metabolic Reset Series inside my Inner Circle. More details coming soon—stay tuned!

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