I’m a big advocate of eating whole, real food to improve your metabolic health.
I also encourage resistance training to grow metabolically active tissue.
But apart from these building blocks of metabolic health, I encourage patients to seek a balanced lifestyle that encompasses all aspects of holistic health.
This includes getting better sleep, managing workplace stress, getting daily sunlight, and cutting medications to support your gut microbiota.
Let’s take a look at each of these in greater detail.
Improving metabolic health outside of diet and exercise
You already know what you eat and how you move has a huge impact on your metabolic health.
But I’m willing to bet you’ve heard this advice before and you’re looking for even more ways to support your metabolic health journey.
Here are five suggestions I give to patients on a journey to holistic metabolic health.
1. Sleep hygiene
Sleep and metabolic health are tied at the hip. Studies show that sleeping too much can increase your risks for metabolic syndrome, while sleeping too little can make you hungrier during the day.
There’s no such thing as the ‘perfect’ amount of sleep — only what’s best for your body. I encourage you to get a continuous monitoring device so you can keep an eye on how well you sleep and how different amounts affect your body.
No matter where your sleeping sweet spot is, be sure to:
- Remove screens at least three hours before bed.
- Refrain from snacking at least one hour before you sleep.
- Assess how rested you feel in the morning.
2. Stress management
Stress is an unavoidable part of living in the modern world. However, struggling to find a proper outlet for this stress could make it more difficult to achieve your health goals.
We know that excess stress triggers the release of cortisol, which results in the overconsumption of highly palatable foods (especially processed goods). We also know that ultra-processed foods can significantly impact our metabolic function.
Whether your stress is related to work, life at home, or our current cost of living crisis, I encourage you to find healthy outlets for stress like:
- Physical exercise
- Friendship and fellowship
- Hobbies and games
- Self-care activities
3. Daily sunlight
A short walk around the block doesn’t just get your blood pumping — it also supports a healthy metabolic response and the conversion of vitamin D in the body. Science shows that getting enough sunlight can help you metabolize energy and burn fat more effectively.
You don’t have to get all your daily sunlight within the same block of time. It’s more effective to expose yourself to light for a cumulative 15 to 30 minutes per day.
Remember: UV rays can be harmful in high amounts, so it’s a good idea to wear protective gear and plenty of sunscreen while outside.
4. Cutting medications
Let me start by saying I’m not asking you to throw out every medication you’re taking. I’m well aware there are conditions requiring prescription drugs.
However, I fully believe you can prevent chronic conditions by using the right lifestyle strategies. And some medications, including statins and beta blockers, are not necessary for better metabolic health.
We know that cholesterol is a symptom of metabolic syndrome and not necessarily a cause. We also know that medications for hypertension and abnormal heart rhythm isn’t always the best way to treat chronic disease.
I encourage you to talk with your doctor about alternative methods of managing your condition(s). There are ways to manage your symptoms with diet and exercise, provided you’re willing to make sustainable lifestyle changes.
5. Gut microbiota
The tiny bacteria that live in your intestines are referred to as gut microbiota, which are essentially living elements in your digestive system that break down food and produce key nutrients.
The poorer your gut microbiota is, the poorer your metabolic health will be. You need to work on supporting these microscopic colonies with a well-rounded, sustainable routine.
For example:
- Cut sugar from your daily routine. I’m not just talking about cane sugar, either. Fake sugars can also sneak into food and disrupt your metabolic health. If you need to sweeten your foods or drinks, consider a plant-based alternative like stevia.
- Try probiotic and prebiotic foods or high-quality supplements. Just keep in mind supplements are not a long term fix — just a temporary solution as you work to improve your health.
- Get rid of alcohol and other sugary drinks that convert to sugar in the body. If you still need a ‘bubbly’ fix, fermented drinks like kefir and kombucha are relatively inexpensive and easy to make at home.
Putting improvements into practice
Achieving better metabolic health is more than just diet and exercise.
By implementing these practices into your daily routine, I guarantee you can see changes within a few weeks or less.
Looking for some extra support? I encourage you to consider metabolic health coaching. Once you get set up with a personalized support system, you can start making gradual improvements surrounded by people who share your goals.