.jpg)
Metabolic health refers to how well your body produces, stores, and uses energy—mainly from the food you eat. It reflects how efficiently your metabolism functions and is a strong indicator of your overall health and risk for chronic diseases like diabetes, heart disease, stroke, and obesity.
๐งฌ Key Indicators of Metabolic Health
You’re considered metabolically healthy if the following markers are within normal ranges without medication:
-
Waist circumference
-
Under 40 inches (men) / 35 inches (women)
-
-
Blood pressure
-
Below 120/80 mm Hg
-
-
Fasting blood sugar
-
Under 100 mg/dL
-
-
Triglycerides
-
Under 150 mg/dL
-
-
HDL (good) cholesterol
-
Over 40 mg/dL (men) / 50 mg/dL (women)
-
⚠️ Signs of Poor Metabolic Health
-
Belly fat (central obesity)
-
Fatigue after eating
-
Frequent sugar cravings
-
High blood pressure
-
Insulin resistance or prediabetes
-
Brain fog or trouble concentrating
-
Elevated inflammation markers (e.g., CRP)
๐ฟ How to Improve Metabolic Health Naturally
-
Eat whole foods: Focus on fiber, protein, and healthy fats
-
Move daily: Regular activity improves insulin sensitivity
-
Sleep well: Aim for 7–9 hours of quality rest
-
Manage stress: Chronic stress raises blood sugar and cortisol
-
Cut back on sugar and refined carbs
-
Time-restricted eating: Can improve insulin response for some people
๐ Why It Matters:
Only about 1 in 8 adults in the U.S. is metabolically healthy, even among those with a “normal” weight. That’s why metabolic health is a more complete picture than just looking at the scale.