Metabolic Health: The Hidden Key to Long-Term Wellness

An Invisible Crisis

If you’re like most people, you probably think you’re pretty healthy. You don’t take prescription meds, you don’t have any chronic illnesses (that you are aware of, anyway), you feel good even if you’re carrying around a few extra pounds, and you exercise regularly even if it’s just chasing kids around the house. So, you must be healthy, right? Not according to researchers at UNC Chapel Hill’s Gillings School of Global Public Health. Researchers there found that less than 15% of Americans are achieving optimal metabolic health. To say it another way, more than 85% of Americans may be at risk of developing diabetes, cardiovascular disease, and other serious health conditions in the future.

But I feel fine, so why does it matter? What does metabolic health have to do with diabetes and heart disease? Great question. Let’s dive into the topic of metabolic health and find out what the implications are for your future health.

What is Metabolic Health?

According to Danhua Xiao, MD, PhD, a metabolic specialist at Atlantic Health System, optimal metabolic health is the state at which your body is properly digesting and absorbing nutrients from the food you eat, without unhealthy spikes in blood sugar, blood fat, inflammation, or insulin levels.

A more precise definition of metabolic health is achieving the following five factors without the need for medications:

• Fasting blood glucose <100;

• Triglyceride level <=150;

• High-density lipoprotein (HDL) cholesterol <40 for men and <50 for women;

• Blood pressure <130/80

• Waist circumference <=40 inches for men and <=35 inches for women

Why Your 30s are a Metabolic Turning Point

Metabolic health may be especially crucial for those between 25 and 40. These are peak years for career stress, sedentary behavior, poor sleep, and convenience eating, all factors that negatively affect metabolic health.  Further, this is the time that metabolism begins to slow down, muscle loss starts to occur, and visceral abdominal fat increases because of poor lifestyle habits.

“Skinny fat” describes a sector of normal weight individuals who are, nonetheless, metabolically unhealthy. Individuals between 25 and 40 who fall into this group may be at even higher risk because they don’t realize they are not metabolically healthy. Feeling young or young-at-heart, they may be more likely to engage in poor eating and drinking habits, unaware that they are setting the stage for future development of chronic diseases.

What Happens in Metabolic Dyfunction?

The absence of metabolic health will eventually result in disease. The individual is at higher risk of metabolic syndrome, diabetes, cardiovascular disease, cancers, long-term inflammation and immune system dysfunction, kidney disease, and fatty liver disease, which can lead to cirrhosis.

Silent Signs of Poor Metabolic Health

The human body has an amazing ability to regenerate and repair itself even after repeated assaults from our bad dietary choices. However, it will also let us know when things inside are not running optimally. Unfortunately, these signs are often overlooked or attributed to other causes. For this reason, they are often considered “silent” signs. Some silent signs of poor metabolic health include:

• Midday energy crashes

• Brain fog or poor-quality sleep

• Skin breakouts or hormonal imbalances

• Mood swings

• Sugar cravings or “hangry spells”

• High fasting glucose or triglycerides

If you’ve experienced any of these signs and symptoms recently, it is time to take a closer look at your habits that may be leading to metabolic dysfunction.

GLP-1’s Role in Metabolic Health

GLP-1, or Glucagon-Like Peptide-1, is a hormone that helps manage blood sugar levels and plays a role in controlling appetite, contributing to weight loss. Additionally, it reduces the risk of heart disease by improving blood vessel function and reducing inflammation. GLP-1 also appears to benefit the kidneys, liver, and gut-brain axis and improves cognitive function.

GLP-1 receptor agonist (RA) medications have been used in diabetes management since 2005 and weight-loss management since 2014. In 2017, the GLP-1 RA, semaglutide, was approved by the FDA for diabetes. It was soon recognized that semaglutide contributed to weight loss to a greater degree than liraglutide and only required once weekly dosing compared to liraglutide’s daily dosing. Following this discovery, weight-loss trials using semaglutide began in 2020, and, in 2021, the name-brand Wegovy was approved to treat adult obesity.

Because of their role in improving blood glucose control, appetite control, weight loss, and reducing the risk of heart disease, GLP-1 RA’s are powerful tools for improving metabolic health. Currently, GLP-1 treatment runs about $1000/month, but insurance may partially cover the cost.

Future-Proof Your Health

The good news is that it’s never too late to make lifestyle changes to improve your health and reduce your risk of developing chronic diseases related to metabolic dysfunction. These 5 pillars of metabolic health will help jump-start your journey to metabolic health!

1. Balance Your Blood Sugar

   · Combine protein and fiber with every meal

   · Reduce refined carbs and sugar, especially  in the morning

   · Take a 10 minute walk after eating to improve digestion and help manage blood sugar

2.    Build and Maintain Muscle

· Muscle improves insulin sensitivity and supports healthy aging

· Engage in resistance training 2-3 times per week

3.    Prioritize Sleep

·  7-9 hours of sleep nightly helps regulate blood sugar, appetite, and stress hormones

4.    Reduce Stress

· Cortisol spikes from stress increase insulin release and subsequent fat storage

5.    Consume a Nutritionally Dense Diet

·  Ensure you are eating sufficient vegetables, legumes, healthy fats, and protein

·  Supplement with magnesium, Omega-3s, and B vitamins, if needed

For those who need it and who qualify, taking a GLP-1 RA drug, like semaglutide, can also be an important pillar to future-proof your health. It’s worth taking the time to investigate if it will work for you!

Wrapping it Up

Metabolic health affects every cell in your body and is a cornerstone of well-being. From improvement in energy levels to reduced risk of chronic disease, supporting your metabolism through balanced nutrition, regular movement, quality sleep, and stress management can yield powerful, long-term benefits. By taking charge of your metabolic health today, you're investing in a healthier, more resilient future.

References

Atlantic Health. (Jan 10, 2025). 5 Markers for Optimal Metabolic Health. https://www.atlantichealth.org/health-articles/healthy-living/5-signs-of-good-metabolic-health

Cleveland Clinic. (2023). Metabolic Syndome. https://my.clevelandclinic.org/health/diseases/10783-metabolic-syndrome

Flottman, J. (2024, October 21). Understanding GLP-1 function: A comprehensive guide to its role in metabolism and health. BMI Doctors. https://bmidoctors.com/understanding-glp-1-function-a-comprehensive-guide-to-its-role-in-metabolism-and-health/

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Rigamonti, A. E., Cicolini, S., Tamini, S., Caroli, D., Cella, S. G., & Sartorio, A. (2021). The Age-Dependent Increase of Metabolic Syndrome Requires More Extensive and Aggressive Non-Pharmacological and Pharmacological Interventions: A Cross-Sectional Study in an Italian Cohort of Obese Women. International journal of endocrinology, 2021, 5576286. https://doi.org/10.1155/2021/5576286

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University of North Carolina. (2018). Only 12% of American adults are metabolically healthy, study finds. https://sph.unc.edu/sph-news/only-12-percent-of-american-adults-are-metabolically-healthy-study-finds/

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