When it comes to boosting your metabolism, there are a lot of myths out there! From fad diets, to supplements, to metabolism-boosting workouts, it’s hard to know what’s fact and what’s fiction. But, there’s good news. While there’s no quick-fix solution to boosting your metabolism, there are many science-supported ways to optimize your metabolic health! That said, it’s important to understand what “metabolism” and “metabolic health” really mean in the first place. And this involves understanding how they affect your health! Hint: while body weight, caloric burn, and energy are certainly important factors, there’s much more to metabolism than these areas alone. And, seeing as a mere 12% of Americans are metabolically healthy and less than 7% are cardio-metabolically healthy, there’s definitely a lot to learn!
But first, what is metabolic health? And why should you care? Ahead, we’re breaking down all you need to know.
What Is Metabolic Health, Anyway?
The definition of metabolic health — from a clinical standpoint, anyway — is somewhat loose. In general, it’s referring to the absence of metabolic disease, or ‘metabolic syndrome,’ which is a cluster of symptoms — hypertension, diabetes, and obesity — that together, increase your risk for serious illness such as coronary heart disease and stroke. While all three are needed to confirm the diagnosis of metabolic syndrome, any standalone symptom can also put you at risk!
Here are important health markers to monitor:
- Blood sugar levels
- Triglyceride levels
- LDL cholesterol levels
- Blood pressure
- Waist circumference
Keeping these markers within normal range is key when it comes to staying metabolically healthy. If you start to see an increase above the recommended levels, you run the risk of serious health risks in the long run. And, it’s also important to note that it can even affect those who may appear to be healthy, making prioritizing metabolic health important for everyone.
So what causes us to be metabolically healthy or unhealthy? A number of factors play a role, such as weight, activity level (inactivity, specifically), age (risk increases with age), genetics, stress, lifestyle, and insulin resistance.
Why Metabolic Health Matters
Shockingly, most Americans are not metabolically healthy. Research published in Metabolic Syndrome and Related Disorders in early 2019 indicated that roughly 88 percent (!!) of Americans did not meet “metabolically healthy” criteria. Only 12 percent made the marks. So how do you stack up, and why should you care?
For starters, ensuring metabolic health (as you probably gathered) can help prevent serious and chronic conditions. Not only that, but research shows that metabolic health also plays a role in our overall immune health as well.
So now that we understand the importance of metabolic health, let’s talk about how to optimize it!
How to Optimize Metabolic Health
Ahead, healthy habits that may not only help improve your metabolic health but your overall health and wellness as well.
Regular Exercise
One of the primary contributors to poor metabolic health is inactivity. Lack of movement and exercise, sometimes referred to as a sedentary lifestyle, can lead to increased blood pressure, blood sugar, and cholesterol — three primary risk factors in metabolic dysfunction. The good news is that research shows physical activity can not only combat these risk factors, but it can also prevent them from occurring!
So, scheduling a simple sweat sesh may be more beneficial than you realize! With regular exercise, you’ll help reduce the risk for metabolic dysfunction while getting the added benefits of movement! Think: improved mood and energy, enhanced weight loss, reduced stress, better sleep, the list goes on!
Download the FitOn app and get access to unlimited free workouts to find out what type of exercise works best for you!
Meditation
Research suggests that chronic stress may be one of the contributing factors to poor metabolic health — so let’s make stress management a priority, shall we? Try five minutes (or more) of meditation each day in order to get your stress management practice rolling.
You can find quick meditations that fit into even the busiest schedules and the perfect yoga flow to fit into your current fitness routine right in your FitOn app.
But if you’re struggling — we get it, meditation isn’t always easy. Not to worry, we’ve got you covered! There are other mindful ways to manage stress and incorporate regular exercise (yes, a win-win!) Enter: the mindful practice of yoga. This mind-body exercise has been shown to reduce stress, benefit sleep, and improve overall mental health. So go ahead and add it to your routine! Browse the yoga category in the FitOn app to get started.
Yoga
Struggling to get grounded with meditation? We get it, cultivating a meditation practice isn’t always easy. Luckily, there are so many other mindful ways to manage stress. One of our favorites? Yoga! And because yoga is a mind-body practice, you’ll benefit from stress relief and exercise (yes, a win-win!) This mindful form of movement has been shown to reduce stress, and support sleep. So go ahead and add it to your routine!
Here are some flows to get you started!
- Yoga to Begin Again with Peter Walters
- Quick Yin Yoga with DeAndre Sinette
- Chill Out Flow with Vytas
Intuitive Eating
While we often hear about maintaining a healthy weight when talking about metabolic health, we also don’t want to get stuck in the vicious cycle of dieting. First of all, restricting yourself is never the answer. And aside from being unhealthy, it’s also not sustainable! A much healthier alternative? Intuitive eating. By learning to listen to what your body needs and fuel it appropriately, studies have shown that you may be able to manage your weight more sustainably (and feel better, too) while avoiding those crash-and-burn fad diets.
On top of listening to your body, be sure to stack your plate with plenty of nutrient-dense options! Incorporate foods such as:
- Colorful fruits and veggies such as berries, dark leafy greens, and cruciferous veggies
- Lean proteins like salmon, turkey, eggs, chicken
- Clean carbs such as whole grains, legumes, and root veggies
- Healthy fats such as avocado, nuts, and seeds
Need some guidance? Sign up for The Mindful Eater, our 2-week mindful eating nutrition course with Registered Dietitian Whitney English.
Call On Healthier Swaps
Healthy eating doesn’t have to be complicated, and thanks to healthy swaps, you certainly don’t have to deprive yourself of your favorite foods.
Here are some healthy swaps that can make healthy eating easy and delicious:
- Grilled chicken or salmon vs. a fried alternative
- Fresh fruit vs. dried fruit
- Dairy-free avocado or banana nice cream vs. ice cream
- Chocolate protein smoothie vs. chocolate milkshake
- Cold-pressed juice vs. sugar-filled artificial juice
- Mashed avocado or Greek yogurt vs. sour cream
- Baked sweet potato or carrot fries vs. processed french fries
RELATED: 23 Easy Swaps For All of Your Favorite Foods
Sleep
If you’re trying to reduce stress, eat better, exercise and recover, and improve your health — and you’re not sleeping — you’re ‘poking holes in your bucket,’ so to speak. Sleep is the foundation for all of your health — physical, mental, emotional — and ensuring you’re getting quality sleep needs to be at the top of your list.
If you find it difficult to wind down before bed, consider implementing a before-bed meditation into your evening routine.
Drink Plenty of Water
Yes, something as simple as staying hydrated can help with weight management and support a healthy body function, in general. If you struggle to drink enough water throughout the day or find yourself feeling dehydrated, try these tips:
- Drink a glass of water first thing in the morning
- Always have your refillable water bottle with you
- Consider adding a splash of lemon juice for a low-cal flavor boost
- Incorporate more water-rich foods
- Make your own electrolyte drink
Improve Gut Health
This is an emerging area in the medical field, but gut health may be linked to your metabolic health, too. Recent research published in The Journal of Clinical Investigation, suggests a diet high in nutrient-dense foods choices (and low saturated fat) may help to balance the sensitive microbiota in order to help support metabolic health. Fortunately, the above advice (intuitive and mindful slow eating, hydration, good sleep, and stress management) contributes to gut health.
You can also eat probiotic-rich foods such as
- Yogurt or fermented dairy (or non-dairy)
- Sauerkraut
- Kefir
- Tempeh
- Miso
And, of course, always chat with your doctor and your nutritionist or Registered Dietitian.
Looking for some gut-healthy recipe inspiration? We’ve got you covered with this Gut Booster Nourish Bowl!
Serves: 2
Ingredients
- ½ head cauliflower, cut into florets
- ½ yellow onion, thinly sliced
- 1 sweet potato, peeled and cubed
- 2 tbsp olive oil
- Sea salt & black pepper, to taste
- 4 cups arugula
- 4 tbsp sauerkraut
- 1 salmon filet, cooked
- 1 tbsp hemp seeds
- 1 tbsp lemon juice
- 1 tbsp filtered water
- 2 tbsp tahini
- 1 tsp garlic powder
- 1 tsp turmeric
- ½ tsp ground cumin
Directions
Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.
Step #2: Place the cauliflower, onion, and sweet potato cubes on the baking tray and drizzle with olive oil. Season with salt and pepper.
Step #3: Roast in the oven for 30-40 minutes or until the veggies are tender.
Step #4: Make the dressing by whisking the lemon juice, tahini, water, garlic powder, turmeric, and cumin together. Add more or less water until the dressing reaches your desired consistency.
Step #5: To serve, divide the arugula between two bowls and top with the roasted vegetables, sauerkraut, and cooked shredded salmon.
Step #6: Drizzle with dressing and garnish with hemp seeds.
Step #7: Enjoy!
The Takeaway
Supporting metabolic health is a huge part of supporting overall wellness. The good news is that there are many things that are in our control that we can change about our eating style or lifestyle habits to help support our metabolic health.
If you are looking to uplevel your health, consider these hacks, and always speak with your doctor about any concerns you may have about your metabolic health.
