Stay off My Operating Table

1. Metabolic health is key to preventing chronic diseases and early death

Metabolic health refers to the body's ability to properly use food for fuel, growth, and repair, and to store energy for periods of lower food availability.

Poor metabolic health is epidemic. According to a study by the University of North Carolina, 88% of Americans have poor metabolic health. This is alarming because metabolic dysfunction is at the root of many chronic diseases, including:

• Type 2 diabetes
• Heart disease
• High blood pressure
• Obesity
• Fatty liver disease
• Polycystic ovarian syndrome (PCOS)
• Obstructive sleep apnea

Markers of metabolic health include waist circumference, blood pressure, HDL cholesterol, triglycerides, and fasting glucose. By focusing on improving these markers through lifestyle changes, you can dramatically reduce your risk of chronic disease and early death.

2. The food industry and medical system perpetuate harmful myths about nutrition

There are so many outright lies that have intentionally infected the public's health as well as medical practitioners' knowledge and advice.

Profit over health. The food industry, in collaboration with parts of the medical system, has promoted numerous myths about nutrition that prioritize profits over public health. Some of these myths include:

• Low-fat diets are heart-healthy
• Cholesterol is the primary cause of heart disease
• Calories in, calories out is the only factor in weight loss
• Whole grains should form the base of your diet
• Vegetable oils are healthier than animal fats

These myths have led to the widespread consumption of processed foods, refined carbohydrates, and industrial seed oils, all of which contribute to poor metabolic health. The medical system often focuses on treating symptoms with medications rather than addressing the root causes of metabolic dysfunction.

3. Eating real whole food is the foundation of good metabolic health

Real whole food comes from the earth, or it eats things that come from the earth.

Focus on unprocessed foods. The simplest way to improve your metabolic health is to eat real, whole foods that your ancestors would recognize. This includes:

• Meats, fish, and eggs
• Vegetables and fruits
• Nuts and seeds
• Natural fats like butter, lard, and olive oil

Avoid processed foods, especially those containing:

• Added sugars
• Refined grains
• Industrial seed oils (e.g., soybean, canola, corn oil)

By eating whole foods, you naturally reduce your intake of harmful ingredients and provide your body with the nutrients it needs to function optimally.

4. Make sustainable lifestyle changes instead of following restrictive diets

Sustainable eating is not about perfection of absolute control.

Systems over goals. Instead of following restrictive diets with specific rules, focus on creating sustainable lifestyle changes that you can maintain long-term. This approach includes:

• Gradually replacing processed foods with whole foods
• Eating when hungry and stopping when full
• Allowing for occasional indulgences without guilt
• Focusing on overall patterns rather than individual meals

By making small, consistent changes over time, you're more likely to improve your metabolic health permanently rather than experiencing the yo-yo effect common with restrictive diets.

5. Regular movement throughout the day is more beneficial than intense workouts

Being more active throughout the day is more effective than isolated bursts of exercise amid long periods of inactivity.

Consistent activity matters. While exercise is important, focusing on increasing your overall daily movement can have a more significant impact on your metabolic health. Ways to incorporate more movement include:

• Using a standing desk
• Taking the stairs instead of the elevator
• Parking farther away from your destination
• Playing actively with children or pets
• Taking short walks during breaks

Additionally, resistance training to build and maintain muscle mass is crucial for long-term metabolic health, as muscle tissue is more metabolically active than fat tissue.

6. Quality sleep and stress reduction are crucial for metabolic health

Chronic stress worsens metabolic health.

Prioritize recovery. Both sleep and stress management play vital roles in maintaining good metabolic health. Poor sleep and chronic stress can lead to:

• Increased inflammation
• Hormonal imbalances
• Higher cortisol levels
• Insulin resistance

To improve sleep quality:

• Create a consistent sleep schedule
• Avoid screens before bedtime
• Create a dark, quiet sleep environment

To manage stress:

• Practice mindfulness or meditation
• Engage in regular physical activity
• Cultivate supportive relationships
• Consider stress-reducing activities like yoga or deep breathing exercises

7. Find a doctor who understands and supports metabolic health principles

If your doctor doesn't recognize the supremacy of metabolic health over all else, they may continue pushing unhelpful suggestions on you or even try to sabotage your efforts out of misguided care.

Partner with knowledgeable professionals. Many doctors are not well-versed in metabolic health principles and may rely solely on medications to treat symptoms rather than addressing root causes. To find a supportive doctor:

• Research doctors who specialize in functional or integrative medicine
• Ask for recommendations from metabolic health-focused online communities
• Interview potential doctors about their approach to metabolic health
• Consider telemedicine options if local options are limited

A doctor who understands metabolic health can help you interpret test results, make personalized recommendations, and support your journey to optimal health.

8. Tailor your diet to your individual needs while focusing on whole foods

There is not one ideal human diet. One diet cannot fit every person.

Personalize your approach. While eating whole foods is universally beneficial, the specific composition of your diet may vary based on your individual needs, preferences, and health goals. Some popular dietary approaches that can be adapted to support metabolic health include:

• Low-carb or ketogenic diets
• Paleo or primal diets
• Mediterranean diet
• Carnivore diet
• Plant-based diets

Experiment with different approaches while maintaining a focus on whole, unprocessed foods to find what works best for your body and lifestyle.

9. Track key metabolic health markers to monitor your progress

Measure before you manage: How to measure the five markers.

Monitor your health. Regularly tracking key metabolic health markers can help you assess your progress and make informed decisions about your lifestyle. Important markers to track include:

1. Waist circumference
2. Blood pressure
3. Fasting blood glucose
4. HDL cholesterol
5. Triglycerides

Additional tests that can provide valuable insights:

• Fasting insulin levels
• HbA1c (3-month average blood sugar)
• Body fat percentage

Consider using a continuous glucose monitor to understand how different foods affect your blood sugar levels.

10. Supplements are unnecessary if you eat a proper whole food diet

If you're eating right, you likely won't need supplements at all, unless there's something wrong with your food or your body.

Food first. While supplements can be beneficial in certain situations, they are generally unnecessary if you're eating a diverse, nutrient-dense whole food diet. However, there are some exceptions:

• Vitamin D supplementation for those with limited sun exposure
• Omega-3 fatty acids for those who don't eat fatty fish regularly
• Magnesium, due to soil depletion in modern agriculture

Always consult with a knowledgeable healthcare provider before starting any supplement regimen, and focus on getting nutrients from whole food sources whenever possible.

11. Improving metabolic health can reduce or eliminate the need for many medications

Often, I have found that when people get their metabolic health in proper shape, they no longer need medication.

Address root causes. Many common medications, such as those for high blood pressure, high cholesterol, and type 2 diabetes, treat symptoms of poor metabolic health rather than addressing the underlying causes. By improving your metabolic health through diet and lifestyle changes, you may be able to:

• Reduce or eliminate the need for blood pressure medications
• Improve cholesterol levels without statins
• Reverse type 2 diabetes and reduce or eliminate the need for insulin or other diabetes medications

Always work with a knowledgeable healthcare provider when making changes to your medication regimen, as sudden changes can be dangerous in some cases.

Last updated: August 8, 2024