Metabolic health is one of the most important — and most overlooked — dimensions of overall health. Research suggests that fewer than 7% of American adults have optimal metabolic health. Understanding your metabolic health score is the first step toward improving it.
What Is Metabolic Health?
Metabolic health refers to how well your body processes and uses energy. It's typically assessed using five key markers: blood sugar (fasting glucose and HbA1c), triglycerides, HDL cholesterol, blood pressure, and waist circumference. Metabolically healthy individuals have optimal levels in all five areas without medications.
The Five Markers of Metabolic Health
- Fasting blood glucose: Optimal is below 100 mg/dL; functional range is 70-85 mg/dL
- HbA1c: Optimal is below 5.5%
- Triglycerides: Optimal is below 100 mg/dL
- HDL cholesterol: Optimal is above 60 mg/dL for women, above 50 mg/dL for men
- Blood pressure: Optimal is below 120/80 mmHg
- Waist circumference: Optimal is below 35 inches for women, below 40 inches for men
Why Metabolic Health Matters
Poor metabolic health drives virtually every major chronic disease — cardiovascular disease, type 2 diabetes, Alzheimer's disease, certain cancers, and even COVID-19 severity. Improving metabolic health dramatically reduces risk across all of these conditions.
How to Improve Your Metabolic Health
- Reduce refined carbohydrates and sugar
- Prioritize protein and healthy fats at each meal
- Exercise regularly — both resistance training and cardio have complementary metabolic benefits
- Prioritize sleep — even one night of poor sleep impairs insulin sensitivity
- Manage stress — cortisol directly impairs metabolic function
- Eat within a consistent window — time-restricted eating supports metabolic health
Getting Your Metabolic Health Assessed
At Alive and Well, our providers assess your full metabolic picture through comprehensive lab testing — not just standard panels, but functional interpretation that identifies optimization opportunities before problems become diseases. Reach out to schedule a consultation.
