How to improve your metabolism and prevent disease?

Dr. Mark Hyman, a leading expert in Integrative Medicine, highlights a concerning statistic: 93% of Americans are in poor metabolic health, with insulin resistance being a major culprit and a leading cause of early death globally.

This condition isn't limited to type 2 diabetes but extends to various health issues like Alzheimer’s, heart disease, cancer, obesity, and more. Read on to learn about metabolic health and how to enhance it.

Understanding Poor Metabolic Health

The primary culprits behind poor metabolic health are dietary choices.

Eliminating ultra-processed foods, added sugars, starches, alcohol, and refined carbohydrates can significantly improve metabolic function.

Common metabolic lab markers

Key lab tests can provide insights into metabolic health and should be part of regular health assessments.

 1) Fasting glucose is commonly measured by doctors after an 8-hour fast, indicating risks like prediabetes, type 2 diabetes, lipid issues, and overall metabolic problems. However, it's a late-stage indicator, not ideal for early detection or prevention. Optimal levels are 70-90 mg/dL.

2) Fasting insulin is a better early indicator of metabolic issues than glucose. Insulin spikes before glucose, revealing problems sooner. Testing both fasting glucose and insulin is crucial for early detection and intervention to reverse metabolic dysfunction.

3) HbA1c shows average blood glucose over 2-3 months and correlates with vascular complications. Integrative medicine aims for levels < 5.5%, lower than lab references.

4) Uric acid tests screen for waste compounds from unhealthy foods and excess sugar, indicating potential insulin resistance and metabolic issues like inflammation and hypertension.

5) Liver function tests detect liver damage due to metabolic issues, including high uric acid levels, leading to oxidative stress and inflammation.

6) Urine protein and renal function tests reveal kidney damage from chronic high blood sugar, common in diabetes, affecting filtration and kidney function.

Recognizing Common Signs of Poor Metabolic Health

How do you know if your metabolism could use a boost? Poor metabolic health can manifest in various symptoms and signs. Some of the most frequent symptoms of poor metabolic health include:

1. Weight Gain, Obesity
   

2. Fatigue, Low Energy Levels
   

3. Increased Hunger, Cravings
   

4. Irregular Blood Sugar Levels
   

5. High Blood Pressure
   

6. High Cholesterol Levels
   

7. Digestive Issues
   

8. Insulin Resistance
   

9. Frequent Infections
   

10. Mood Swings and Mental Health Issues

Improving your metabolism for a vibrant and healthy life

Dr. Hyman's Integrative Medicine approach emphasizes holistic strategies to enhance metabolism:

• Healthy Diet: Focus on vegetables, fruits, nuts, seeds, and legumes while minimizing alcohol and processed foods.
  

• Regular Exercise: Incorporate cardio and strength training to improve metabolism and overall health.
  

• Stress Management: Practice stress-reducing techniques like meditation and deep breathing.
  

• Quality Sleep: Aim for 7-9 hours of sleep nightly to support metabolic repair.
  

• Supplements to consider:
  

Magnesium (200-600 mg of glycinate or citrate daily) may assist in managing blood sugar levels.

Alpha-lipoic acid (300-600 mg daily) - effectively reduced fasting blood glucose, insulin, insulin resistance, and HbA1c levels.

Specific probiotics (like Akkermansia muciniphila) could potentially improve glucose regulation by enhancing gut barrier function, thereby reducing inflammation and insulin resistance.

Berberine (500 mg, 3x times daily) - significant reductions in HbA1c, fasting plasma glucose, two-hour postprandial blood glucose, and fasting insulin levels.

Omega-3 fatty acid (1-2 g daily) - associated with a 43% rise in insulin sensitivity and a 25% decrease in fasting insulin levels.

Continuous Glucose Monitoring

Using a continuous glucose monitor can provide real-time data on how diet and lifestyle affect blood sugar levels uniquely.

No Substitute for Healthy Choices

While supplements can help, they cannot replace the impact of a poor diet and sedentary lifestyle on metabolic health.

Age and Metabolism

While metabolism may seem to decline with age, it reflects lifestyle choices more than aging itself.

Consult a healthcare professional for a comprehensive metabolic assessment and take proactive steps to address insulin resistance early on.

Learn more about how to improve metabolism and reverse metabolic disease from Dr. Mark Hyman in this podcast: https://podcasts.apple.com/us/podcast/reversing-metabolic-disease/id1382804627?i=1000485937927

You can support long-term well-being and vitality by prioritizing your metabolic health and making informed lifestyle choices.