It’s a new year, which means many people will be making resolutions.
If you’re setting health-related resolutions for the new year, I urge you to begin with your metabolic health. A lot of people aim to specifically lose weight, but there’s a big difference between being thin and being healthy. If you want to live a longer, healthier life, you need to start with metabolic health.
But I do understand how difficult it is to make and sustain healthy lifestyle changes. Millions of Americans will throw in the towel this year because they feel powerless to change or trapped in a vicious cycle.
As a heart surgeon who’s lost 100 pounds, I want you to know it is possible to reclaim your metabolic health.
If I can do it, you can too.
Here are some resolutions to get you started.
5 ways to improve your metabolic health in 2024
Restoring metabolic health is a journey, not a destination. To get there, you need to take one step at a time.
If you want to make a difference in your health by December 2024, I recommend committing to at least one (and ideally all) of these five resolutions.
1. Remove one processed food from your diet
Processed food is one of the biggest contributors to poor metabolic health. You can’t out-exercise a bad diet, after all — and counting calories won’t undo the effects of ‘near food objects.’
If you want to restore your metabolic health, you should start by cutting processed foods. This includes any ‘food’ significantly altered from its original state, like:
- Candies
- Breakfast cereals
- Potato chips
- Cookies
- Vegetable oil
Whole, real foods are mostly unaltered from their original forms, like:
- Steak
- Raw vegetables
- Nuts and seeds
- Eggs
- Tallow
Of course, you shouldn’t go ‘cold turkey’ on every processed food in your pantry. You may end up just craving them more and giving up on your goals early.
Instead, you should identify a processed food you can do without, then cut it out of your diet. As you lose the habit and begin reaping the health benefits, it will get easier to remove other temptations from the pantry.
Just keep in mind additive New Year’s resolutions are more effective than subtractive goals. Try substituting sparkling water for soda or crunching on kale chips when you’re craving a bag of Lays.
2. Cut sugar (whatever that means to you)
Some studies suggest sugar is more addictive than cocaine, making it one of the most widely-used ‘drugs’ in the world. With the average American consuming more than 17 teaspoons of added sugar a day, it’s no wonder why cardiovascular disease has become a leading cause of death.
2024 can be your year to cut sugar — in whatever capacity this means to you. This may include removing sweeteners completely or turning to alternatives like stevia or monk fruit. The goal is simply to remove unnecessary sugars so you can improve insulin sensitivity and heal your metabolic health.
You may also want to cook and bake at home so you know exactly what’s going into your food (or not going into it, for that matter). More than 68% of packaged food contains added sugar, which means it’s almost impossible to avoid unless you’re actively reading the ingredients label or scrutinizing food packaging claims.
I periodically host quit sugar challenges to help people get serious about ditching sugar. You can follow me on X at @ifixhearts to be the first to know about newly announced dates.
3. Exercise a cumulative 30 minutes per day
Exercise doesn’t have to be a 90-minute sweat session or a kickboxing class at the gym. If you’re taking the stairs, walking to the mailbox, or performing strenuous housework for a half-hour per day, you’re strengthening your heart and getting the exercise you need to restore your metabolic health.
I recommend focusing on resistance training so you can increase muscle mass and reduce fasting glucose numbers. You can easily fit this into your daily regimen — perhaps start your day with a few minutes of isometrics or perform squats and pushups while watching TV.
Note it may take time to experience the effects of cumulative exercise. It won’t take long to see improvements in your blood work, but you may not ‘feel’ healthier for several weeks.
4. Schedule two blood tests this year
Blood tests are the easiest way to benchmark metabolic health. They’re also a great way to track progress over time, especially if you’re serious about making changes this year.
It’s best to begin with a basic panel and schedule your next lab roughly six to nine months later. That means if you schedule blood work in February, you could retest your markers between August and November.
I recommend testing your:
- Fasting blood glucose and insulin level
- Cholesterol levels (LDL, HDL and Triglycerides)
- Electrolyte levels (potassium, sodium, chloride, and carbon dioxide)
- White blood cell and red blood cell count
- Liver function tests
If you don’t know how to interpret your results, just check out my intro to lab work guide.
5. Commit to metabolic health coaching
Studies show almost two in three people achieve some level of success with their New Year’s resolutions. However, working with a health coach could boost these numbers and ensure you cross the finish line regardless of potential obstacles.
Metabolic health coaches are dedicated professionals who assist with goal setting, encouragement, and follow-through. They can also answer questions about your personal circumstances so you can make informed decisions about future goals.
Just keep in mind your metabolic health coach cannot do the legwork for you. It’s up to you to make good choices about how you eat, drink, and exercise. Your coach simply works to keep you focused and motivated.
Finishing strong in 2024
Make no mistake: the path to better metabolic health in 2024 may be anything but a straight line. There will be dietary temptations, slipups and setbacks, and people who don’t fully support your lifestyle changes. That’s why metabolic health coaching is a key component of success — it’s about leaning on a mentor as you strive to improve your health.
If you’re committed to meeting and exceeding your goals, you may want to partner with one of my metabolic health coaches. My Elite Coaching program comes with a community of like-minded individuals and monthly Q&As where you can get your questions answered.