Nutrition and Metabolic Health

Good nutrition is essential for everyone by supporting metabolic health, energy levels and disease prevention. Understanding how diet impacts your metabolic function can help you make informed choices to improve your long-term health.

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What is Metabolic Health?

Metabolic health refers to how well your body processes and uses energy. A person with good metabolic health efficiently burns calories, maintains a healthy weight and regulates blood sugar, cholesterol and blood pressure. Poor metabolic health is linked to metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, cancer and diabetes.

Metabolic syndrome includes:

• High blood pressure

• High blood sugar levels

• High triglycerides (fats in the blood)

• Low HDL (“good”) cholesterol

• Excess abdominal fat

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Key Nutrients for Metabolic Health

1. Protein

Protein is crucial for building and repairing muscles, maintaining a healthy metabolism and keeping you full. Good sources of protein include: Lean meats (chicken, turkey, and lean beef); fish and seafood (especially fatty fish like salmon); eggs; plant-based proteins (beans, lentils, and tofu).

2. Healthy Fats

Not all fats are created equal. While too much unhealthy fat (like trans fats and excess saturated fats) can harm your heart and metabolism, healthy fats are vital for hormone production, heart health and brain function. Sources of healthy fats include: olive oil, avocados, nuts and seeds, fatty fish (salmon, mackerel, sardines), flaxseeds and chia seeds.

3. Fiber

Fiber is a key component of a healthy diet, particularly for digestive health and blood sugar control. High-fiber diets have been linked to lower risks of heart disease, type 2 diabetes and certain cancers. Fiber also helps with weight management by promoting fullness. Good sources of fiber include: whole grains, fruits, vegetables, beans and legumes.

4. Water

Staying hydrated is essential for metabolic health. Water helps regulate body temperature, transport nutrients and eliminate waste.

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Metabolism-Boosting Foods and Habits

1. Eat Whole, Unprocessed Foods

A diet rich in whole foods—like vegetables, fruits, lean proteins, whole grains and healthy fats—provides the nutrients your body needs for optimal metabolic function. Processed foods, on the other hand, are often high in unhealthy fats, sugar and sodium, which can contribute to weight gain, insulin resistance and other metabolic issues.

2. Don’t Skip Meals

Eating regular, balanced meals helps stabilize blood sugar and keeps your metabolism running smoothly. Skipping meals can lead to energy crashes, overeating later in the day and a slowed metabolism.

3. Incorporate Exercise

Muscle mass plays a significant role in metabolism. The more muscle you have, the more calories your body burns, even at rest. Strength training exercises like weightlifting or bodyweight exercises help maintain and build muscle mass, boosting metabolic health.

4. Get Enough Sleep

Poor sleep has been linked to weight gain, insulin resistance and increased appetite. Most adults need around 7-9 hours of sleep per night to support good metabolic function. Prioritize sleep by establishing a consistent bedtime routine and reducing screen time before bed.

5. Limit Added Sugars and Refined Carbs

Diets high in added sugars and refined carbohydrates (such as white bread, sugary snacks, and sodas) can lead to spikes in blood sugar levels and insulin resistance, both of which are harmful to metabolic health.