Metabolic Health: How to Know if It's Altered and What to Do to Improve It

Metabolic health is the body's ability to maintain stable levels of glucose, cholesterol, and energy. Poor metabolic health can increase the risk of:

• Type 2 diabetes

• Cardiovascular disease

• Chronic inflammation

• Neurodegenerative diseases

What is metabolic health and why is it so important?

The metabolic health refers to the body's ability to efficiently manage energy, ensuring healthy glucose levels, lipid levels such as cholesterol, blood pressure, and keeping other factors like systemic inflammation under control. Beyond isolated lab values, it implies that various metabolic systems function efficiently and in a coordinated manner (1).

When we talk about health, we often focus on specific symptoms or isolated diagnoses. However, metabolic health directly influences the overall well-being and the global functioning of the body, being a key factor in the prevention of chronic diseases (2).

Symptoms of poor metabolic health

One of the most relevant aspects of metabolic dysfunction is that it can develop silently for years. A person can have analytical parameters that appear to be within the normal range and yet still present subclinical alterations.

Main red flags:

• Insulin resistance

• Low-grade inflammation

• Glucose and lipid alterations

• Fatigue or low energy

Insulin resistance: the first warning sign

When cells respond worse to insulin and they need a larger amount to capture glucose, we are facing insulin resistance. This condition can occur without obvious symptoms y es uno de los primeros indicadores de que la salud metabólica está comprometida (3).

Low-grade inflammation

Chronic systemic inflammation is another silent sign. It doesn't cause pain or fever, but progressively affects to metabolic function and is associated with a higher cardiovascular and metabolic risk (2).

Alterations in the lipid and glycemic profile

• High triglycerides

• Low HDL

• High glycemic variability

They are most sensitive indicators of metabolic alteration

How glucose and cholesterol affect metabolic health

Two of the most frequently evaluated markers in clinical practice are cholesterol and glucose. However, their interpretation is sometimes oversimplified, which can lead to confusion.

What does glucose tell us about our metabolic health?

Glucose is the primary source of energy for our cells, especially for the brain. The problem is not glucose itself, but rather its dysregulation. Evidence shows that the glycemic variability (the peaks and valleys throughout the day) also has a significant impact on oxidative stress and inflammation, even in people without diabetes (5).

Therefore, fasting glucose levels aren't the only thing that matters, but how the body responds throughout the day and, especially, after meals.

How does cholesterol affect metabolic health?

Cholesterol is a essential molecule for life: it is part of cell membranes, participates in hormone synthesis, and is a precursor to vitamin D. The classic approach that divides cholesterol into good (HDL) and bad (LDL) is useful but incomplete.

We currently know that it's not just quantity that matters, but also quality and the metabolic context. For example, small, dense LDL particles are associated with a higher cardiovascular risk than large, less dense ones, and this profile is typically related to insulin resistance and high-glycemic-load diets (6).

Cholesterol and glucose they are not independent markers: they are deeply interrelated. Alterations in glucose metabolism can affect the lipid profile and vice versa, reinforcing the importance of addressing them together.

Who is metabolic health important for

Metabolic health does not depend solely on body weight, making it an aspect that everyone should monitor. However, there are certain profiles where its evaluation is especially relevant, as weight alone does not reflect one's true metabolic state.

Profiles with the highest interest in tracking their metabolic health:

• People with normal weight and metabolic alterations

• Metabolically healthy overweight individuals

• People with less healthy lifestyles

These examples show that metabolic health it does not always correspond to physical appearance. Factors such as the body composition, insulin sensitivity, the sleep quality, physical activity level, or the stress they have a direct impact on metabolic function, regardless of weight or age.

Keys to improve it (practical guide)

metabolic health is highly modular. Small changes sustained over time can have a significant impact.

Nutrition: the foundation of metabolic balance

Nutritional keys to improve metabolic health:

• Prioritize minimally processed foods

• Increase fiber intake

• Include protein in every meal

• Choosing healthy fats

• Control glycemic load

Nutrition is one of the fundamental pillars of metabolic health. Rather than following restrictive diets, it is about build an eating pattern that promotes glucose stability, lipid profile, and satiety.

In this context, ensuring a good intake of fiber, protein, and quality fats helps to improve insulin sensitivity and reduce glycemic spikes after meals. Additionally, paying attention to the quality of carbohydrates by pairing them with fiber and protein is key to maintain a more stable metabolic balance (7, 8 ,9).

Finally, it's not just about what we eat, but also how we do it: stress or distractions during meals can negatively influence metabolic regulation.

Movement: beyond structured exercise

The physical activity improves insulin sensitivity directly, even without changes in body weight (10). It is not necessary to rely solely on intense exercise.

Daily movement can include:

• Walk

• Climbing stairs

• Avoid sitting for long periods

These small actions have a significant impact on glucose regulation.

Also el strength training, in particular, it is especially interesting because increases muscle mass, a key tissue in glucose management (10).

Sleep and circadian rhythms

Sleeping poorly or at irregular hours is associated with a higher risk of insulin resistance and appetite disturbances (11). The body follows biological rhythms that regulate metabolism, and eating at odd hours or maintaining highly variable schedules can interfere with these processes.

Stress management

Chronic stress directly influences glucose regulation and lipid metabolism through hormones such as cortisol (12). Additionally, it can affect sleep and adherence to healthy habits, creating a difficult cycle to break. Therefore, incorporating stress regulation strategies, such as mindful breathing and contact with nature, can have a real impact on the metabolic health (13).

IVB supplements to improve metabolic health

Although the foundation of good metabolic health is based on habits (nutrition, exercise, rest, and stress management), in some cases the supplementation can be a useful tool for optimizing results, especially when insulin resistance, low-grade inflammation, or alterations in the lipid profile are present.

Below, we explain which types of supplements can help and how they work.

Insulin sensitivity support and glucose control

One of the pillars of metabolic health is the body's ability to properly manage glucose. In this context, there are formulas that combine ingredients backed by scientific evidence, such as:

• Berberine, associated with improvements in insulin sensitivity

• Gymnema sylvestre, which can help regulate the sugar response

• Chrome, involved in carbohydrate metabolism

This type of combination is present in formulas such as Metabolic-Max, designed to support glucose, cholesterol, and triglyceride balance, especially for individuals with metabolic imbalances.

Prebiotic fiber: the key to reducing glucose spikes

La fibra no solo mejora la digestión, sino que tiene un impacto directo en la respuesta metabólica.

An adequate intake (or support through supplementation) can:

• Reduce post-meal blood sugar spikes

• Improve insulin sensitivity

• Helps control cholesterol levels

• Promote a healthy gut microbiota

In this sense, formulas such as FiberTotal, which combine different types of prebiotic fiber, can help stabilize glucose absorption and improve the metabolic environment from the ground up.

Omega-3: lipid regulation and inflammation

Omega-3 fatty acids (EPA and DHA) are essential for cardiovascular and metabolic health.

Sus beneficios incluyen:

• Triglyceride reduction

• Supports the modulation of chronic inflammation

• Fat metabolism enhancement

When the diet does not provide a sufficient amount, options such as Vegan Omega 3+ or other EPA-rich omega-3s can be a good supplement to support metabolic health.

Magnesium: a key mineral for metabolism

Magnesium is involved in multiple processes related to energy and glucose regulation.

Maintaining proper levels can contribute to:

• Improve insulin action

• Regulate blood sugar levels

• Reduce fatigue and improve rest

In this context, supplements such as Total Magnesium, featuring highly bioavailable forms, can be an interesting option when there is a deficiency or increased demand.

References:

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2. Saklayen MG. The global epidemic of the metabolic syndrome. Curr Hypertens Rep. 2018 Feb;20(2):12. doi: 10.1007/s11906-018-0812-z.
3. Reaven GM. Insulin resistance: the link between obesity and cardiovascular disease. Med Clin North Am. 2011 Sep;95(5):875-892. doi: 10.1016/j.mcna.2011.06.002.
4. Stefan N. Metabolically Healthy and Unhealthy Normal Weight and Obesity. Endocrinol Metab (Seoul). 2020 Sep;35(3):487-493. doi: 10.3803/EnM.2020.301.
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9. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9.
10. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017 Feb;2(1):e000143. doi: 10.1136/ bmjsem-2016-000143.
11. Kothari V, Cardona Z, et al. Sleep interventions and glucose metabolism: systematic review and meta-analysis. Sleep Med. 2021 Feb;78:24-35. doi: 10.1016/ j.sleep.2020.11.035.
12. Kivimäki M, Bartolomucci A, et al. The multiple roles of life stress in metabolic disorders. Nat Rev Endocrinol. 2023 Jan;19(1):10-27. doi: 10.1038/s41574-022-00746-8.
13. Rogerson O, et al. Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Psychoneuroendocrinology. 2024 Jan;159:106415. doi: 10.1016/j.psyneuen.2023.106415.

Written by:

Natalia Muñoz Esteban

Pharmacist and dietitian, specialist in autoimmunity, digestive health, and hormones

@autoinmunenpositivo