We’ve been conditioned to think that age equals illness. But when we look at those around us, we see this isn’t necessarily true.
There are 92-year-old women running full marathons. There are 90-year-old men competing in bodybuilding competitions.
It all has to do with your metabolic health — and what you do to maintain it.
Why does metabolic health matter more after 50?
Metabolic dysfunction can take decades to develop. Most people won’t see an onset until age 54 or later.
But it’s not that metabolic health gets worse as we age. It’s that decades of processed foods, medications, and poor exercise habits eventually catch up with us.
I often describe it as waves on a beach. You won’t notice the ‘tide’ eating away at your health. But after a health scare (or a wake-up call at your doctor’s office), you’ll realize how poor your metabolic health actually is.
If you’re reading this guide and searching for answers, I’m willing to bet you’ve had a health scare of your own. Maybe it was a heart attack, or maybe it’s a chronic disease. Either way, you know what’s happened isn’t a symptom of aging.
Of course, you didn’t set out to get poor metabolic health. On the contrary: you made the best choices you could with the advice you had available.
You ate low-fat foods. You drank orange juice with your cereal. You drank wine with your dinner because it was ‘heart healthy.’
I know all this because I followed the same advice. And yet, I was the furthest thing from ‘healthy’ with conventional guidance.
By taking the steps to restore my metabolic health, I’m healthier now than I ever was in my 20s.
So why aren’t we talking about metabolic health?
The term ‘metabolic health’ is less than 100 years old and most studies around it began in the 1970s.
In other words: we’re just beginning to scratch the surface. And emerging research is just now entering our medical schools.
As a medical student, I received very little information about metabolic health. A few lectures on basic nutrition were the extent of my training. I’m willing to bet this is true of many other doctors, especially those in the same age bracket as me.
Of course, there are doctors who are already aware of metabolic health, but they may be set in their ways and unwilling to learn new things. Admitting you’re wrong isn’t easy for physicians, especially if you’re an outlier and don’t conform to current conventions.
The more we learn about metabolic health, the more we see that age is just a number.
You are not destined for a future of pain and chronic illness. You can make a difference and age with health, dignity, and grace.
Can you restore metabolic health after 50?
It’s more than possible — and there’s living proof. We have dozens of testimonials from people who’ve turned their stories around.
Take ‘Gunny’ for example, a retired military officer. He didn’t just lose 30 pounds in four months: he lowered his blood pressure and dropped nearly all of his prescription medications.
Anyone can restore their metabolic health, regardless of their age, abilities, or aptitude.
And if you want to get outcomes similar to Gunny, you need to follow the basic principles of metabolic health.
Steps to restore metabolic health after 50
Reclaiming your metabolic health may look simple on the surface, but it still requires commitment, persistence, and self-sacrifice.
I promise the results are more than worth it.
Here’s how I advise patients over 50 to stay off my operating table:
1. Eat whole, real foods
Processed foods and ‘near food objects’ are destroying America’s metabolic health. Food addictions and nutrient-devoid snacks trap us in a vicious cycle of eat, feel bad, repeat.
Processed carbohydrates and refined sugars can spike our glucose and affect our satiety levels. This means by the time we’ve reached 50 or 60, this cycle will have manifested into diabetes, insulin resistance, and inflammation.
This is why I encourage my patients to eat whole, real foods instead of processed alternatives. These foods come from the ground or are fed by the ground, including vegetables, animal protein, milk, eggs, and so on.
Start by cycling out processed foods like bread, cereal, and premade desserts. Then, purchase whole, single-ingredient foods you can add to your pantry instead.
You can try:
- Cauliflower instead of rice
- Eggs instead of breakfast cereals
- Sugar-free dairy products instead of premade desserts
If you can get your shopping list under control, you’ll be one step closer to restoring your metabolic health.
2. Kick bad habits to the curb
You may have happy memories associated with drinking or smoking. But cigarettes and alcohol are not your friends.
They also significantly damage your metabolic health. Nicotine encourages insulin resistance, and alcohol consumption may lead to type 2 diabetes.
You don’t have to go completely cold turkey — I would actually advise against it. Instead, take an additive rather than a subtractive approach so you can replace unhelpful habits with more constructive hobbies.
3. Track your progress
I always advise my patients to test, not guess. Ordering blood work is a great way to begin.
To determine where you stand with metabolic health, you should order a complete metabolic panel (CMP) and measure your:
- Blood pressure: Less than 130/85 for men and women.
- Blood sugar: Less than 100 mg/dL for men and women.
- Waist circumference: Under 40 inches for men and under 35 inches for women.
- Triglycerides: Less than 150 mg/dL for men and women.
- HDL Cholesterol: HDL above 40 mg/dL for men and >50 mg/dL for women.
If three or more numbers fall outside this range, you’re likely suffering from metabolic syndrome. But don’t get discouraged: you can use this as a benchmark. Order a new test in six months and celebrate your improvements.
Where to learn more about metabolic health
There’s so much to know about metabolic health. Frankly, this is just the tip of the iceberg.
If you’re interested in learning more about the specifics, my introductory course to the seven principles of metabolic health covers more information.