At least 88% of Americans have at least one abnormal metabolic health marker. And the vast majority of them don’t even know they’re at risk.
This is because most medical professionals don’t explain how metabolic health works (or give advice to help support it as you age).
This isn’t your fault — it’s the failure of a broken healthcare system. But the good news is, it’s also something you can test.
I want to help people become aware of the metrics they should use to track their metabolic health. This is because:
You cannot measure metabolic health from the outside
Being a ‘healthy’ person is more than skin deep. Many lean people aren’t metabolically healthy, and just being overweight doesn’t mean you’re not healthy.
The key is to look ‘under the hood,’ so to speak. You need to understand what you’re working with so you can make informed decisions.
The good news is that measuring your metabolic health isn’t difficult. With blood labs and a tape measure, you can get a baseline measurement in 15 minutes or less.
The simplest ways to test your metabolic health
You can’t manage what you don’t measure, as the saying goes. So when it comes to your metabolic health, you need a baseline measurement before making any changes.
I recommend getting started with one (and hopefully all) of these:
1. Track the 5 metabolic markers
There are five basic health markers that indicate the state of your metabolic health.
They include:
- Blood pressure: Under 130/85.
- Blood sugar: Less than 100 mg/dL.
- Waist circumference: Under 40 inches for men and under 35 inches for women.
- Triglycerides: Less than 150 mg/dL.
- HDL cholesterol: Greater than 40 mg/dL for men and greater than 50 mg/dL for women.
If three or more markers fall outside the range above, there’s a good chance you’re struggling with metabolic dysfunction. The incidence in the US is about 30% of adults, which means you have a one in three chance of having a metabolic disorder.
2. Order blood work
Your cellular health affects your metabolic health in more ways than one. Getting a benchmark here requires regular blood work, including some tests you may not have ordered before.
The first labs you want to consider are:
- Insulin and insulin resistance
- Advanced lipid panel
- Inflammation markers
You may also want to invest in specialty tests depending on your situation. Micronutrient testing, for example, measures the ability of your cells to synthesize vitamins and minerals.
But please understand that not all blood work is useful — some are redundant, unnecessary, and expensive. I wouldn’t recommend wasting time on genetic testing for obesity, for example.
I cover a few more pointers in my guide to blood labs.
3. Get a CAC scan
A CAC scan stands for ‘coronary calcium scan,’ which is a type of CT scan that images the heart. The goal is to evaluate calcium deposits in your arteries and evaluate your risk for heart disease.
I recommend that both men and women schedule their first CAC at 40. You’re ultimately looking for a score of zero. Anything above that indicates you need lifestyle changes, whether it’s changing your diet, sleep, stress management, or movement.
I wrote a separate guide to CAC scans so you won’t be surprised on the day of your test.
The fastest ways to improve your metabolic health
If you get suboptimal results from your metabolic health tests, I want you to know it is possible to improve. I’ve worked with hundreds of patients who have transformed their health. Over the last 10 years, I’ve done so myself.
It starts with simple lifestyle changes:
Eat whole, real food
By whole, real food, I mean anything that comes from the ground or eats things that grow on the ground. This means emptying your pantry of processed foods — especially snack foods like chips, candy, and cake mix.
Remember that you don’t have to do this all at once. As you use up processed food, just start replacing it with whole, real food.
For example:
- Switch from plant-based milk to whole, full-fat milk (if possible)
- Replace your breakfast biscuits with steak and eggs
- Substitute snack foods for larger, fuller meals
I realize this switch can be jarring at first, so let me encourage you to start with baby steps.
Don’t worry about staying in a caloric deficit, and don’t stress about ‘daily values’ as per the food pyramid.
Instead, focus on eating whole, real food until you’re full. And then don’t eat again for four to six hours (or whenever your body tells you it’s hungry).
You’ll naturally consume fewer seed oils, carbohydrates, and sugar. In two to four weeks, you’ll see results both on and off the scale.
Add movement to your day
Notice I didn’t say just ‘exercise’ here, because ongoing movement should be your primary goal.
If you’re not already getting 30 to 60 minutes of dedicated training per day, I definitely recommend carving out time. But keep in mind studies show more consistent muscle contraction throughout the day leads to healthier outcomes and better metabolic health.
The whole-day approach to muscle movement doesn’t require 24/7 exercise. I recommend:
- 10 squats once per hour
- Taking the stairs rather than the elevator
- Pacing on the phone or doing light exercises while watching TV
Your goal should be to break up sedentary time to reduce the risk of metabolic disorders.
Manage sleep and stress
These two factors look different for everyone, but needless to say they have a powerful impact on our metabolic health.
Do what you can to get ‘enough sleep,’ whatever that means for your body. Then, set out to manage workplace stress by incorporating healthy management practices. This could be learning a new hobby, spending time with friends, or indulging in things you love (like reading a book or taking a walk).
Do you have optimal metabolic health?
By now you should feel confident about testing your metabolic health. But I also understand you may want a faster way to do so.
If you’re concerned about your metabolic health and worry you may be at risk for metabolic disease, you can use my three-minute metabolic syndrome calculator to quickly assess your health.