I first heard about metabolic health at my annual employee health check over 10 years ago. To be honest, for the first couple of years of testing, I was mainly focused on it once I got the month’s advance warning that testing was due. I would pull out my results from the year prior and read about what I should have been doing to bring my levels into the healthy zone. I never went any further because achieving meaningful and impactful changes in my habits seemed hard.
As I entered my 50s, the reality of aging and its associated health risks became more apparent. The potential consequences of neglecting my health hit home. The thought of succumbing to a preventable disease because of my inaction was a wake-up call.
Understanding Metabolic Syndrome: A Cluster of Risks
Poor metabolic health is a cluster of conditions that can occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. To be diagnosed with poor metabolic health, you must have at least three conditions, as determined by specific blood tests or body measurements. These conditions include:
- High blood pressure: Blood pressure is measured using a sphygmomanometer. A reading of 130/85 mmHg or higher is considered high.
- High blood sugar: A fasting blood test that measures glucose levels. A level of 100 mg/dL (5.6 mmol/L) or higher indicates elevated fasting blood sugar, a sign of insulin resistance or prediabetes.
- Excess body fat around the waist: This isn’t a blood test parameter but a physical measurement. The body can store fat subcutaneously (under the skin), viscerally (coating organs such as the liver in the abdomen), and ectopically (inside the cells of various organs). Abdominal obesity is a crucial indicator of metabolic syndrome. The specific cut-off points for waist circumference vary depending on ethnicity and gender. I decided to get a more precise measurement of visceral fate via a DEXA scan.
- Abnormal cholesterol levels: HDL cholesterol helps remove cholesterol from the bloodstream. A fasting blood test measures HDL levels. A level less than 40 mg/dL (1.0 mmol/L) for men or less than 50 mg/dL (1.3 mmol/L) for women is considered low.
- High triglycerides: A fasting blood test that measures triglyceride levels. A level of 150 mg/dL (1.7 mmol/L) or higher is considered elevated.
Discovering a Pathway to Metabolic Health
For many years, I was ticking some of these boxes and was therefore regularly being warned that I was at risk of developing type 2 diabetes.
I was never a keen dieter and enjoyed my beer and pizza on special occasions, so needed help to develop a strategy to sort out the issue. This was when I started to explore the world of lowering carbs. As detailed in my post “Ditch the Pyramid: My Journey to Low Carb” this exploration ultimately led me to minimize all my risk factors for Type 2 diabetes successfully. I now aim for blood results in the optimal range detailed by Casey Means in Good Energy. Dr Means, a Stanford-trained physician, emphasizes the importance of comprehensive blood testing in assessing overall health and identifying potential issues. She highlights several key parameters that provide valuable insights into metabolic, cardiovascular, and hormonal health.
1. Fasting Glucose:
- Definition: Measures blood sugar levels after an overnight fast (typically 8-12 hours).
- Normal Range: Less than 100 mg/dL
- Optimal Range: 70-85 mg/dL3
- Significance: Elevated fasting glucose can indicate insulin resistance, prediabetes, or diabetes.
2. Hemoglobin A1c (HbA1c):
- Definition: Measures average blood sugar levels over the past 2-3 months.
- Normal range: Less than 5.7%
- Optimal Range: 5.0-5.4%
- Significance: Provides a long-term view of blood sugar control and can help identify prediabetes or diabetes.
3. Triglycerides:
- Definition: Measures the level of triglycerides, a type of fat found in the blood.
- Normal Range: Less than 150 mg/dL
- Optimal Range: Less than 80 mg/dL
- Significance: High triglycerides can increase the risk of heart disease.
4. HDL Cholesterol:
- Definition: Measures high-density lipoprotein (HDL) cholesterol, often called “good” cholesterol.
- Normal Range: >40 mg/dL for men
- Optimal Range: Between 50 to 90 mg/dL
- Significance: HDL helps remove cholesterol from the arteries, reducing the risk of heart disease.
6. Triglyceride to HDL Ratio:
- Definition: Calculated by dividing your triglyceride level by your HDL level.
- Optimal Range: Less than 1.5 and below 1 is even better
- Significance: A high ratio can indicate increased cardiovascular risk.
Important Notes:
- Optimal ranges can vary: These are general guidelines, and optimal ranges might differ slightly depending on individual factors and laboratory methods.
- Please consult with your doctor: It’s essential to discuss your blood test results with your doctor for proper interpretation and personalized guidance.
- Comprehensive assessment: Casey Means emphasizes that these parameters should be considered together for a holistic view of health rather than focusing on individual values in isolation.
