America is locked in a metabolic health crisis. Blood glucose holds the key.
Only 12% of Americans qualify as metabolically healthy.
Somehow, that’s even more disastrous than it sounds.
First: What is metabolism?
Metabolism is the set of cellular mechanisms that produce energy to power every process in the human body.
When our metabolism is healthy, we balance energy input and output using the right sources. We’re probably lean. We feel good.
How is metabolic health defined?
Metabolic health measures the methodology and effectiveness of the way our bodies generate and use energy.
Our resting metabolism—our energy burn baseline—accounts for about 60% of our daily energy usage.
What are the five measures of metabolic health?
1. Blood pressure levels below 120/80.
2. Blood sugar levels below 100/mg/dL.
3. Waist circumference at or below 40 inches for men or 34.6 inches for women.
4. Triglycerides below 150mg/dL.
5. High density lipoprotein cholesterol (“good”) cholesterol” levels above 40mg/dL for men and 50mg/dL for women.
When three or more of these thresholds are exceeded, that person is categorized as having metabolic syndrome.
Blood sugar control may be the straw that stirs the entire metabolic drink. People with healthy blood glucose levels are at lower risk cardiovascular disease, diabetes, and dementia.
As someone who has exhibited symptoms of hypoglycemia (low blood sugar), I know I have to better manage my blood sugar levels.
My personal, n=1 steps for healthy blood glucose levels:
Exercise: strength training, sprint intervals, walking
Prioritize protein at every meal
Intermittent fast (two meals per day)
Reduce sugar intake
Reduce processed food intake
Substitute “slow carbs” in for “fast carbs”
Avoid vegetable oil like the plague
Focusing on maintaing healthy blood glucose levels will naturally help you reach your other (outward) fitness goals.