Once somebody has taken the necessary blood tests and learned that they are metabolically unhealthy, how long does it take to improve?
Most diseases in the US are related to poor metabolic health. Not only that, but the markers that tell us we have poor metabolic health can be abnormal for up to a decade before illness manifests.
When someone is diagnosed with a condition like diabetes, high blood pressure, or heart disease, their body may have been warning them of it for ten years.
Which means two things:
- As such diseases typically appear in people in their 40s or 50s, many people probably become metabolically unhealthy in their 20s or 30s.
- There is plenty of time to correct the course.
But how much time do you really have?
Probably more than you think.
Improving metabolic health can be remarkably quick
My patients and I do blood work approximately 90 days after the first set of results, and they usually see significant improvement within that time. Studies have also shown improvements after eight to 12 weeks , so it really doesn’t take long to see changes in your metabolic health.
Of course, if you have 30 or 40 years of poor metabolic health to undo, improvements won’t happen overnight. But you can still start the process and prevent further damage being done.
You also don’t need to wait for blood panel results to get started. Start by evaluating your life:
- How much sleep do you get per night?
- Is your diet comprised of whole foods, or ‘near foods’ that come in a box or bag?
- Do you exercise multiple times a week?
- Do you walk regularly?
- Do you get daily sun exposure or supplement vitamin D?
- Are you obese or overweight?
Pick the low-hanging fruit and commit to a change. If you don’t get much sleep, consider why and how to change that. Some people take their iPad or phone to bed with them, which keeps them awake. Others drink caffeine in the afternoon.
And as I’ve written previously, food is the number one reason people end up on my operating table.
Ready to start making changes? First, ditch the processed foods and drinks and commit to eating whole, real foods instead. Next, combine your new diet with a daily walk and exercise. You’ll improve your weight, increase your sun exposure, boost your hormone levels, and amend your sleep patterns faster than you think.
How can I get metabolically healthy faster?
Metabolic health is a lot like a garden — getting good results can’t always be rushed. While there’s ample opportunity to implement multiple changes at once, there’s only so much you can do to speed up the process.
Have you ever seen online articles advertising ridiculous feats of health, like ‘how to lose 10 pounds in a day?’ We both know this isn’t possible unless you’re doing something dangerous, which I would not recommend for long-term health progress.
If you really want to know what makes you metabolically healthier faster, it’s consistency, sustainability, and manageability.
- Consistency: You’re doing the same thing every day, or at least 90% of the time. That means you’re getting 30 minutes of exercise, eating whole, real foods, and managing sleep and stress at least six days per week. Don’t be tempted to set unreasonable goals that prevent you from making progress. Slow and steady wins the race.
- Sustainability: You’re implementing lifestyle changes that stick with you for the rest of your life. Becoming metabolically healthy isn’t like a traditional diet, which prompts you to lose weight in a specific window before going back to your ‘old’ way of eating. Instead, it’s about making permanent changes you can carry with you for the long haul.
- Manageability: Have you ever heard of SMART goals? These are clearly defined objects set in strategic, measurable, and timely frameworks. Using them to make changes in your metabolic health could help you set clear goals you know you can achieve. If you do too much at once, you may get overwhelmed and stop halfway through. If you do too little, you may get frustrated by your lack of progress. Try setting goals around lab work and exercise, such as “I want to reduce my blood sugar levels below my current baseline within three months.”
Remember: restoring your metabolic health is a journey, not a destination. If you reframe your health as a system rather than a goal, you’ll be more likely to stick with your plan and maintain sustainable lifestyle changes over time.
And that’s what metabolic health is all about.
Resources to get started with improving your metabolic health
Remember that metabolic health is a reflection of our daily choices. Make the right choices and your health will follow.
You can lean into some different resources to help along the way:
- Subscribe to my blog for free weekly info all about metabolic health.
- Take an online course to learn about improving your metabolic markers.
- Sign up for one-on-one metabolic health coaching to get personalized support.
If you’d like additional guidance and support as you launch into your metabolic health journey, you’re welcome to book a complimentary call that can point you in the right direction.