“Paying very close attention to your metabolic health through what you eat and when you eat is the KEY to weight management for someone who is or has been obese.”

When I say the word metabolism, I know you're probably thinking about weight loss. We often associate metabolism with burning calories and shedding pounds. But it's important to understand that metabolic health goes beyond just weight management. It is the foundation of our overall health and well-being.

Our metabolic health is like the trunk of a tree, from which all other functions branch out. Simply put, cellular metabolism is how efficiently we convert our food and supplements into energy. When our cellular metabolism is struggling, we may find it difficult to lose weight, experience low energy levels, have trouble sleeping, and even feel a lack of zest for life. 

If any of this resonates with you, it's definitely worth looking into your metabolic health.

So, what exactly is metabolic health? Metabolism is the process by which our bodies convert food into energy. Each of our trillions of cells relies on this energy to function properly. When our metabolism is healthy, we efficiently generate ATP, the energy currency of our cells. However, when our metabolism is dysfunctional, it can lead to the development of chronic diseases like heart disease, cancer, diabetes, and more. And yes, weight gain and the inability to lose weight are also consequences of metabolic dysfunction.

So, how can we evaluate our metabolic health? There are specific blood markers that can give us insights into our metabolic function. Fasting glucose, (ideally between 70-85), reflects how well our bodies process carbohydrates. Triglycerides, which should be less than 100, indicate how efficiently our bodies are handling excess carbs. HDL and LDL cholesterol levels also play a role in metabolic health. Finally, fasting insulin level is a crucial indicator of metabolic dysfunction. An elevation in fasting insulin is proof that our bodies are experiencing metabolic issues, even before elevated glucose levels or a diabetes diagnosis. UP TO 10-15 YEARS BEFORE!!

It's important to note that our current reference ranges for metabolic health, like fasting insulin, are skewed towards high values because many people in our society are unhealthy. Some statistics show that 50% of Americans are pre-diabetic or diabetic!  Insulin elevations above 5  is not only detrimental to our health but also hampers weight loss efforts. When insulin levels are high, our bodies signal to store fat, making it difficult to shed pounds even on a low-calorie diet.

So, what can we do to improve our metabolic health and achieve weight management? Here are a few suggestions:

1. Monitor your blood markers: Request specific blood tests, especially fasting insulin and fasting glucose, to assess your metabolic health and identify any areas of concern.

2. Eliminate liquid sugar: Avoid high fructose corn syrup, soda, juice, and alcohol as they can spike blood glucose levels.

3. Reduce/Eliminate starches: Foods like bread, pasta, rice, and potatoes can quickly convert into sugar in the body, leading to blood sugar spikes.

4. Beware of artificial sweeteners: Some artificial sweeteners can spike blood glucose just as much as regular sugar, so it's best to avoid them.

5. Avoid grazing: Constant snacking raises blood sugar levels throughout the day.

6. Incorporate mild exercise: Engaging in light exercise for 15 minutes after a meal can help drive glucose out of the blood and into muscle cells, preventing a sharp insulin spike.

When we work with clients, we use a combination of a low carbohydrate diet and intermittent fasting. Not only does this help you lose weight, it helps you FEEL great too, because now you are improving your metabolic health and therefore generating more energy in ALL the cells of your body. 

Dr. Marema & I know that the typical course of a bariatric patient is that they have a metabolic operation (which is the right choice to manage the metabolic disease of obesity).  But they generally fail to incorporate the lifestyle components that are key to metabolic health. So, what happens is.. Failure to reach an optimal result AND failure to stay there. So, we want to preach from the hilltops: