Americans are more metabolically unhealthy now than at any other point in history.
Nearly nine in ten have at least one metabolic factor out of balance — encouraging the development of strokes, heart attacks, and life-changing diseases.
Worse still, most don’t even know it.
The good news is, measuring your metabolic health is extremely straightforward. You don’t have to order expensive tests, you won’t necessarily need special equipment, and you don’t need to book a doctor’s appointment to get started.
In fact, you can take a measurement of your metabolic health right from your own home.
The 5 measurements of metabolic health
Everyone needs to know their metabolic metrics — regardless of how healthy they feel. If just one number sits outside normal range, your risk factors for chronic disease may be abnormally high.
There are five basic factors to consider.
1. Waist circumference
Waist circumference is the first measurement of metabolic wellness. This isn’t calculated from a body fat percentage, or discernible from a BMI calculator. Instead, you’ll need to physically measure the amount of visceral fat in your midsection.
The best way to do this is to wrap a tape measure just above your belly button. If you can’t find a tape measure that bends freely, you can measure a four-foot piece of string to use instead. Just remeasure the string against the tape to get an accurate result.
You’ll want to measure your waist circumference first thing in the morning, and always before you eat, drink, or become bloated over the course of the day.
If you are a man, your waist circumference should be less than 40 inches.
If you are a woman, your waist circumference should be less than 35 inches.
Keep in mind that these are standardized measurements that don’t account for height variance. If you are much taller or much shorter than the average adult, you may need to measure against customized metrics.
2. Blood pressure
Blood pressure is perhaps the easiest metabolic factor to measure at home.
You can use a device to test at your leisure, or go to any grocery store or pharmacy to use their freestanding machine. Plus, your primary care provider likely takes your blood pressure every time you visit, so you may have a past record of metrics to peruse.
For the average adult, blood pressure readings should be less than 130/85. Both numbers must be in range, and should always be measured without the use of antihypertensives — medications that lower your blood pressure.
If you’ve already been diagnosed with high blood pressure and prescribed diuretics, you can assume that your numbers are metabolically unhealthy.
3. Blood sugar
Blood testing can tell you a great deal about the state of your metabolic health. Since most of our metabolic wellness is tied to sugar in the bloodstream, this is where we’ll start our measurements.
Fasting blood glucose is the amount of sugar in your blood when you haven’t eaten for 8 to 12 hours. You can order a panel through your local doctor’s office, or use a fingerstick test at home.
Your fasting blood glucose should be less than 100 milligrams per deciliter, or 5.5 millimoles per liter.
Again, this number should be measured without the help of medication. If you have been diagnosed with type 2 diabetes and given insulin to control your blood sugar, you may already be experiencing the symptoms of metabolic instability.
4. Triglycerides
The last two measurements of your metabolic health are related to blood lipids. Also known as neutral fats, these lipids support a properly functioning metabolism.
Triglycerides in particular are a type of lipid used to store energy in the body. Excess triglycerides are stored as fat, which can eventually trigger inflammation and plaque buildup over time.
You can purchase a blood lipid panel from your local diagnostics center, or buy an over-the-counter test for around $20.
Either way, your triglyceride measurement should be less than 150 milligrams per deciliter. Anything higher, and you may have a potential imbalance.
5. HDL cholesterol
HDL cholesterol (high-density lipoprotein) is the second measurement on your blood lipid panel.
Nicknamed ‘good cholesterol,’ your HDL should be much higher than your LDL (low-density lipoprotein), as it reduces unwanted cholesterol and lowers your risks for heart disease.
If you are a man, your HDL cholesterol should be over 40 milligrams per deciliter. If you are a woman, it should be over 50 milligrams per deciliter.
How to address your metabolic health metrics
Measuring your metabolic health is just the beginning of your wellness journey. Armed with newfound knowledge and hard numbers, it’s time to build an action plan that addresses key areas of concern.
This doesn’t need to be done alone. Metabolic health coaching is always available to make sense of your numbers and build a sustainable path forward.
If you want to get started, you’re welcome to take my free metabolic health quiz to get a better sense of your metabolic health metrics, then book a complimentary call to chat through solutions together.