There’s a new year around the corner, so you’re probably thinking about setting goals for your health. The problem is, you’ve been burned before — and you’re afraid that you won’t make any progress this year.
It’s true that your health won’t transform overnight. But contrary to popular belief, it doesn’t have to take decades.
Most people can make huge improvements to their metabolic health in just three months or less.
Everything you need to improve your metabolic health
It may not be possible to change your health overnight. With this protocol, however, you can start feeling positive changes in weeks.
All you need is:
- Whole, real food
- Muscle-building exercise
- Eight(ish) hours of sleep
- Little to no added sugar
- A world-class support team
I’m going to walk you through the step-by-step process so you can implement a plan for the new year.
A note: this is a guide to improving your health in 12 weeks, not necessarily restoring it. Metabolic health is a journey rather than a destination, so it’s imperative to view your health as a system rather than a goal.
With this in mind, let’s look at the step-by-step process.
Step 1: Stock your pantry with whole, real food
When I talk about whole, real food, I refer to anything that grows in the ground or eats things that grow on the ground. They typically have a single ingredient, like steak, milk, and lettuce.
Unfortunately, the vast majority of the US food supply is processed or ultra-processed foods (UPFs). Around 73% of our food is ultra-processed, every three out of five bites is likely to be an ultra-processed food or beverage.
The effects of UPF are well-documented in scientific literature, so I won’t belabor the point. Suffice it to say that ultra-processed foods are directly correlated to poor metabolic health.
If you want to improve your metabolic health, you need to start buying, cooking, and eating whole, real foods. Then, prioritize animal-based foods such as:
- Eggs
- Dairy
- Red meat
- Animal fat (think tallow and lard)
Next, you should deprioritize carbohydrates, sweets, and fried foods in exchange for whole, real alternatives. Remember: just because something says ‘whole grain’ on the package doesn’t make it healthy.
This transition is simple, but not easy. I don’t want you to feel overwhelmed or put your health on the back burner.
For this reason, you might want to explore diets that prioritize low-carb foods. Ketovore and carnivore are both popular options.
Step 2: Add movement throughout the day
I don’t necessarily mean visiting the gym. Roughly 60% of people struggle to go consistently for three months, and the vast majority of those with New Year’s resolutions say they fail to keep their exercise commitments.
I don’t want you to set yourself up for failure. Instead, I want you to focus on adding movement to your day. This could be 10 squats before your next meeting or a quick jog up the stairs — anything that gets your body out of its sedentary state.
The biggest bang for your buck will be building lean muscle, which burns more energy at rest and helps to maintain your body composition.
Some pointers:
- Start with 30-minute increments if you’re newer to exercise.
- Pick physical hobbies (like gardening or hiking) that get you outside.
- There are plenty of free YouTube videos for a variety of skill levels.
Step 3: Get ‘enough’ sleep for your body
It’s easy to underestimate how much sleep impacts your health. However, studies show direct links between poor sleep, obesity, and heart attacks. You’re also more likely to feel hungrier with less sleep.
Of course, it’s not always helpful to be told ‘sleep more,’ especially if you don’t know what your body needs. A routine of at least eight hours is a great place to start. If you want more specifics, you could try sleep trackers or wearable rings.
A big piece of sleeping better ties back into stress, since high stress and poor sleep create a negative feedback loop. When you’re stressed, you’ll have a harder time falling asleep. And the less you sleep, the more stressed you’ll feel.
If you’re not sure how to start managing your stress, I wrote a guide that might help.
Step 4: Cut added sugar
Cutting processed sugar will dramatically improve your metabolic health. It also happens naturally as you eat more whole, real food.
But I also understand that cold turkey isn’t always feasible, and some people work better with a cut-down approach.
I suggest:
- Getting more of your sugar from natural sources. If you can’t completely part with post-dinner treats yet, fruit, honey, and yogurt might satisfy your sweet tooth.
- Stay away from processed sugars like rice syrup, HFCS, and cane sugar. Then, keep an eye out for dubious artificial sugars such as sucrose, aspartame, saccharin, and so on.
- Reading your ingredients labels closely. There’s no need for added sugar in ketchup, for example, so you may want to purchase a competing brand instead.
At the end of the day, I just want you to cut your sugar consumption. This could be one less soda, fewer sweets, or switching over to sugar alternatives.
Are you someone who needs more tangible accountability? You can sign up for the waitlist for my 21-day ditch sugar challenges.
Step 5: Get a doctor who gets it
It’s not always enough to work on your metabolic health alone. Like any health journey, there will be bumps in the road, and determining how and why to adjust can be difficult in a vacuum.
If you don’t already have a supportive physician, now is the time to find one. If your doctor is actively against your lifestyle changes, it’s time to consider ‘why,’ have a conversation, or look for a better provider.
Another option is partnering with a metabolic health coach, either on your own, in community, or through workplace wellness programs. This is the easiest and most sustainable way to surround yourself with experts — although many of my patients use metabolic coaching alongside their healthcare professionals.
Curious about the right option for you? You’re welcome to schedule a call with our Metabolic Health Consultant.
