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Optimize it by focusing on these five things in your everyday life. Nutrition, Health and Wellness Dec. Fun · da · men · tal. A basic principle, rule or law — the groundwork. The CHANGE Program draws on the expertise of your family doctor, dietitian and kinesiologist to tailor a program fit for your lifestyle, income, physical abilities and diet and exercise preferences, offering you the best opportunity for lasting change.

Gradual intervention — Bad habits die hard. The CHANGE Program will help you succeed by guiding you through incremental steps toward simple, achievable goals, with frequent support from your dietitian and kinesiologist.

Close follow-up over 12 months — Change takes time. To finally turn the page on stop-and-start attempts with diet and fitness fads, the CHANGE Program recognizes that you will likely need ongoing, consistent support and feedback for more than just a few months. Setbacks will naturally occur, and the CHANGE Program is designed to help you learn how to get back on track and achieve your goals for a healthier life.

Your family medicine clinic can halt the damaging effects of metabolic syndrome. We can help. The CHANGE Program The CHANGE Program was created by leading health professionals at Metabolic Syndrome Canada to provide family medicine clinics with the tools they need to offer effective, lasting lifestyle intervention to patients with metabolic syndrome.

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At ZOE , we believe there is even more to metabolic health and that there are a number of things you can do to look after yours. In this article, you will learn more about what metabolic health means, what happens when your metabolic health is not in great shape, and what you can do to improve it.

There is no official definition of the term metabolic health. At ZOE, we have observed that a large part of your metabolic health is down to having a healthy metabolism. This means that your body can digest and absorb nutrients from the food that you eat without unhealthy spikes in blood sugar, blood fat, inflammation, and insulin.

In other words, to be metabolically healthy means that your body is able to respond to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and nonalcoholic fatty liver disease.

We believe that a combination of factors make up your individual metabolic health, some of which you can influence and others that are set.

You cannot change your age, sex, or your genes. But you can modify your diet, gut microbiome, weight, sleep, and exercise, and you can address your stress and mental health. A few years ago, a group of researchers from the University of North Carolina published a research paper that said that only In their study, they measured waist circumference, fasting and long-term blood sugar, blood pressure, and blood fats and cholesterol to assess metabolic health.

This research focused on fasting blood sugar and blood fat. But at ZOE, we know that how your blood fat, blood sugar, and insulin levels change after you eat is important, too. The scientific name for this is postprandial responses. Some people have trouble with both blood sugar and blood fat responses.

Moderate changes in blood sugar, insulin, and blood fat levels after eating are normal, and they are part of the way your body digests and responds to food.

The odd blood sugar spike or long raised blood fat level is not going to do a lot of immediate damage. But over time, these events add up and cause an unhealthy metabolic response.

This can result in a wide range of unfavorable effects on your body — such as inflammation, oxidative stress, and changes in the particles that carry your blood fat — which we call dietary inflammation.

Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science. Bit by bit, these unhealthy responses to food can contribute to low-grade, chronic inflammation, atherosclerosis, problems producing enough insulin, and potentially weight gain.

When your metabolic health is poor, you are likely to experience greater variations in your blood fat, blood sugar, and insulin levels after you eat, along with dietary inflammation.

This is not good for your health, and it puts you at greater risk of metabolic syndrome and metabolic diseases. Changing what you eat can have an impact on your metabolic health. At ZOE, we know that you can reduce large variations in blood sugar, insulin, and blood fat by eating the right foods for your body.

This may also lower your chances of chronic inflammation. A healthy diet should include plenty of unprocessed plant foods like vegetables, fruit, legumes, seeds and nuts, and wholegrains, as well as healthy fats, like olive oil. Aim for 30 different plant foods each week in a variety of colors.

Cut down on sweetened drinks, refined grains, and ultra-processed foods. YOUR PRIVACY CHOICES. Home Newsroom Nutrition, Health and Wellness 5 Fundamentals That Can Improve Your Metabolic Health. Looking into your metabolic health? Optimize it by focusing on these five things in your everyday life.

Nutrition, Health and Wellness Dec. Fun · da · men · tal. A basic principle, rule or law — the groundwork. The essential part of a system. Prioritize Protein Protein is a hardworking macronutrient in the body. RELATED ARTICLE. Go With Green Cabbage.

Add More Movement Instead of falling into a post-lunch energy slump, consider adding some movement before and after you eat. Change, Measure, Repeat Adjusting what and how you eat and adding more exercise: these are the fundamentals that can help you improve your metabolic health. References DiNicolantonio, J.

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GET MORE. Breakthroughs Nutrition Technology Thought Leadership Healthy Living. FOLLOW ABBOTT. All Rights Reserved. Please read the Legal Notice for further details. For most people, vitamin C is relatively safe and has a low risk for toxicity and side effects if you stay under the upper limit of 2, mg daily.

If you consume too much, you may experience gastrointestinal distress, such as diarrhea, nausea, and cramping. Metabolic benefit: Coenzyme Q 10 CoQ 10 is a powerful antioxidant found in cells throughout the body, most abundantly in the heart, liver, and kidneys.

As an antioxidant, CoQ 10 also helps neutralize free radicals that might otherwise contribute to metabolically damaging oxidative stress. Conditions such as atherosclerosis, nonalcoholic fatty liver disease NAFLD , and metabolic syndrome are characterized by increased inflammation and oxidative stress—which is why boosting CoQ10 levels via supplementation may be beneficial.

CoQ 10 levels also start falling around age 20 and may be as little as half in certain parts of the body by Supplementing with CoQ 10 appears beneficial and has been associated with improvements in several metabolic biomarkers.

In one study , supplementing with mg of CoQ 10 per day for 12 weeks was associated with reductions in fasting blood glucose, insulin resistance, and LDL cholesterol and increased HDL cholesterol among women with Type 2 diabetes. And another study found that supplementing with mg per day for four weeks significantly improved waist circumference and markers of oxidative stress among people with NAFLD.

CoQ 10 supplementation has also been shown to improve blood glucose levels and insulin resistance among women with polycystic ovarian syndrome PCOS —a condition associated with insulin resistance, weight gain, and increased risk of Type 2 diabetes.

Higher doses up to mg per day also appear safe but may not be necessary. Special considerations: CoQ10 is fat-soluble , so take supplements with a fat-containing meal or snack to boost absorption. CoQ10 is relatively safe, and no serious side effects have been reported; however, some people may have mild side effects such as digestive upset and insomnia.

It may also interfere with medications like insulin or blood-thinning drugs like warfarin. Additionally, certain supplements and medication combos can be problematic or require you to carefully time your doses for example, magnesium and antibiotics.

For these reasons, supplementation should be personalized. Start by talking to your healthcare provider about your current health, diet, and lifestyle to help determine which of the above supplements or others may be appropriate. To further hone your ideal supplement lineup, consider seeking a functional medicine physician or dietitian who can order appropriate nutrient lab testing to see where you may be lacking.

Once you know what vitamins and supplements you want to take, your next goal is to pick a high-quality, reputable brand.

This is important because research shows that several low-quality supplements have been contaminated or adulterated with harmful bacteria, fungi, heavy metals, and even prescription drugs. The FDA typically only investigates and removes supplements after complaints from customers or healthcare professionals are made.

To find a good supplement, ask for brand recommendations from a healthcare provider who is knowledgeable about supplements; ideally, seek out supplements that have been third-party tested by an independent organization such as NSF International or U.

Pharmacopeia l Convention USP. Some highly-rated, well-established brands that offer third-party testing on all or some of their products include Pure Encapsulations , Thorne Research , and Integrative Therapeutics.

Additionally, CVS recently became the first national retailer to require third-party testing for all vitamins and supplements sold in its stores and online.

Low calcium levels have been associated with impaired insulin release, while other studies show an association with less insulin resistance. A study analyzing health data over 10 years found an association between calcium supplements and plaque buildup in the arteries.

Aim for 1, mg of calcium per day or 1, mg for women over 50 from food sources such as dairy products, sardines with bones , almonds, tahini, and dark leafy greens cooked to reduce oxalates, which can inhibit calcium absorption.

Fiber mostly passes through the digestive system intact—this slows the absorption of sugars from carbohydrate-containing foods into the bloodstream, which buffers spikes and dips in blood glucose. Fiber is also fermented by your gut bacteria, producing beneficial metabolites called short-chain fatty acids that are associated with improved insulin sensitivity, weight regulation, and decreased inflammation.

But skip fiber supplements, which may contain sugar and artificial colors and flavors. Fiber from whole plants is far superior. To promote stable blood sugar and feed gut bacteria, aim for grams of fiber per day from sources like chia seeds, flax seeds, avocados, beans and lentils, and berries.

Forget the claims that green tea extract supplements can boost metabolism, fat burning, and weight loss—their true benefits are relatively modest and they have the potential to be dangerous. The good news: Sipping green tea offers real benefits without side effects.

Drinking six cups of brewed green tea per day has been associated with a reduced risk of developing Type 2 diabetes, and a meta-analysis showed that green tea consumption might reduce fasting glucose and HbA1c.

These effects are likely due to the antioxidant activity of polyphenols in green tea, according to Levels Health advisor Sara Gottfried, MD. Melatonin is a hormone naturally secreted by the pineal gland in the brain that stimulates sleepiness and regulates circadian rhythms.

In addition to helping you get enough sleep crucial for maintaining balanced blood sugar , melatonin also functions as an antioxidant and possesses anti-inflammatory properties, which help counter oxidative stress and damage that can lead to insulin resistance and overall metabolic dysfunction.

But instead of taking melatonin supplements—many of which are dosed unnecessarily high, around 3 to 5 mg, when the research suggests 0. Promising new research suggests that probiotic supplements containing a bacterial strain called Akkermansia muciniphila may improve insulin sensitivity, abnormally high insulin levels, and total cholesterol in overweight or obese insulin-resistant individuals.

However, according to Dr. In one study , people with prediabetes who ate kimchi, a fermented cabbage dish, increased insulin sensitivity, decreased insulin resistance, reduced blood pressure, and improved glucose tolerance.

Get your fill of naturally occurring probiotics by eating fermented foods like kimchi, sauerkraut , kvass, kefir, and unsweetened yogurt. Levels Recommends. Maintaining stable blood sugar is key to optimal metabolic health. Here are 12 strategies to improve glucose levels.

Casey Means, MD. Metabolic Basics. Ceri Perkins. Rich Joseph, MD. Jennifer Rainey Marquez. Metabolic Markers. Jennifer Chesak. The glycemic index provides insight into how particular foods affect glucose but has limitations. The Explainer.

Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback. Joy Manning, RD. Inside Levels. Levels Co-Founder's new book—Good Energy: The Surprising Connection Between Metabolism and Limitless Health—releases May 14; available for pre-order today.

The Levels Team. Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance. Dominic D'Agostino, PhD. The 10 best vitamins and supplements to consider for optimal metabolic health.

Written By Stephanie Eckelkamp. Reviewed By Dr. Article highlights Alpha-lipoic acid, vitamin D, B vitamins, curcumin, magnesium, omega-3s, selenium, zinc, vitamin C and CoQ10 supplements may provide antioxidant, anti-inflammatory, and blood sugar regulating benefits. Supplement doses should be guided by research and lab testing since needs are highly individual based on diet, lifestyle, genetics, and health status.

Work with a doctor to determine if supplementation is appropriate, avoid interactions with medications, and find a reputable third-party tested brand.

Specifically, vitamin D appears to have anti-inflammatory effects throughout the body, including on pancreatic beta cells that produce insulin, so it may support normal insulin production. Low vitamin D levels have been associated with obesity, insulin resistance, heart disease, and diabetes.

Supplementing with vitamin D appears to be beneficial for blood sugar control and reducing Type 2 diabetes risk. Vitamin D reduced Type 2 diabetes risk when supplemented without calcium in overweight individuals and those with prediabetes. Another meta-analysis of 19 studies found that people with Type 2 diabetes who were supplemented with vitamin D experienced a decline in HbA1c a 3-month average of blood glucose levels , insulin resistance, and insulin levels.

The recommended dietary allowance RDA for vitamin D is IU or 15 mcg per day for adults under age 70 and IU or 20 mcg per day for adults over age But these doses may be low for optimal health.

Additionally, some benefits of vitamin D, such as reduced diabetes risk, appear to kick in around 2, IU per day. Special considerations: Choose vitamin D 3 , which is more effective at raising your levels than vitamin D 2.

Because vitamin D is fat-soluble, it should be taken with a fat-containing meal or snack to boost absorption. At the doses mentioned above, vitamin D is quite safe for most individuals, but it may interfere with a few medications, such as statins and corticosteroids.

Metabolic benefits: B vitamins play a vital role in metabolism, including breaking down carbohydrates into sugars, including glucose, and helping the body use fats and proteins. The following are included in a B-complex: thiamine B 1 , riboflavin B 2 , niacin B 3 , pantothenic acid B 5 , pyridoxine B 6 , biotin B 7 , folate B 9 , and cobalamin B Here are a few ways they impact metabolic health:.

The RDAs for each B vitamin vary; some are slightly higher for men. B-complex supplements often exceed these amounts significantly. That means supplements containing doses higher than the RDA are unlikely to cause problems. However, it is important to know that there have been cases of neuropathy weakness, numbness, or pain with excessive doses of vitamin B6, so we recommend consulting a physician before taking more than the amounts in a B-complex.

People on plant-based diets, in particular, may benefit from a B complex, including B12, since B12 is predominantly obtained from animal products.

Metabolic benefits: At their core, metabolic diseases are inflammatory diseases. For example, inflammation contributes to insulin resistance which can lead to diabetes and blood vessel damage which ups your risk for cardiovascular disease.

Fortunately, curcumin—the compound that gives turmeric its golden hue—is an anti-inflammatory and antioxidant powerhouse that reduces inflammation and oxidative stress which can trigger even more inflammation and metabolic damage at the cellular level.

Curcumin may also play a role in protecting pancreatic beta cells the cells that release insulin and regulating fat metabolism. In one study , taking mg of a curcumin supplement per day for three months significantly reduced fasting blood glucose, insulin resistance, and HbA1c, as well as triglycerides and free fatty acids in the blood of overweight and obese Type 2 diabetes patients.

Compared to supplements containing isolated curcuminoids, ground turmeric is far less potent. Special considerations: Curcumin is fat-soluble , so consider taking it with a fat-containing meal or snack to boost absorption.

While curcumin is generally safe, it does have antiplatelet effects , so it can thin the blood and amplify the effects of drugs like aspirin and warfarin.

It may also interfere with iron absorption and cause problems for people who are borderline iron deficient. Metabolic benefits: Magnesium is an essential mineral that activates enzymes needed for hundreds of biochemical reactions in the body—including the enzymes that metabolize vitamin D.

Research also suggests magnesium plays a vital role in improving insulin sensitivity, which allows your body to process glucose efficiently.

It appears to do this by enabling the cascade of glucose-metabolizing processes triggered by insulin binding to its receptor and by helping increase glucose transporter proteins, which help move glucose from the bloodstream into cells where it can be used for energy or storage.

Magnesium may also help counter low-grade inflammation , a factor in metabolic diseases like diabetes. There are several varieties of magnesium supplements: Magnesium glycinate, magnesium citrate, magnesium lactate, magnesium chloride, magnesium threonate, and magnesium aspartate are generally well absorbed, while magnesium sulfate and oxide may not be as bioavailable.

Special considerations: If you have any form of kidney disease, we recommend consulting with your physician before taking a magnesium supplement. Otherwise, magnesium is considered safe, but high doses of certain forms magnesium carbonate, chloride, gluconate, and oxide may cause diarrhea and cramping.

Supplements may also interfere with certain antibiotics and osteoporosis medications. Among their many benefits: Omega-3s have anti-inflammatory effects acting, in part, by downregulating the pro-inflammatory NF-κB pathway and reducing the secretion of several proinflammatory molecules, including cytokines , and they have been associated with several favorable metabolic changes, such as a reduction in triglycerides, blood pressure, and body fat levels, as well as improved insulin sensitivity.

There are three primary omega-3 fatty acids: eicosapentaenoic acid EPA , docosahexaenoic acid DHA , and alpha-linoleic acid ALA. While omega-3 fatty acids are found in foods such as fish like salmon and mackerel , walnuts, and flaxseeds, research shows that Americans are not consuming enough of certain omega-3s through diet alone.

Increasing omega-3 levels via supplements may be particularly beneficial for people already at a metabolic disadvantage. In one study of overweight middle-aged men, those with the highest blood levels of omega-3s had lower levels of the inflammatory marker CRP, fewer free fatty acids substances that can cause insulin resistance in the blood, and better insulin sensitivity compared to men with the lowest levels of omega-3s.

Women need around 1, mg of ALA omega-3s daily, while men need about 1, mg daily. Special considerations: The conversion rate of ALA to EPA and DHA in the body is poor, so supplements containing EPA and DHA, such as fish oil or algae oil, are your best bet and may be better for inflammation.

Look for supplements that have undergone molecular distillation , which removes heavy metals and other contaminants that fish can absorb. Metabolic benefit: Selenium is an essential trace mineral that supports normal thyroid function and packs an antioxidant punch , both of which are crucial for optimal metabolic health.

Within the body, selenium is incorporated into the structure of specific proteins, creating around two dozen selenoproteins , which influence various processes. For example, several selenoproteins help neutralize free radicals and protect cells from the oxidative damage that often underlies insulin resistance and metabolic dysfunction.

Selenium content of food can vary by region depending on soil quality. In general, U. soil contains enough selenium for most individuals to meet the RDA of 55 mcg—however, some research suggests there may be metabolic benefits of supplementing with additional selenium though other studies show a link between high selenium and Type 2 diabetes.

Selenium is also found in high concentrations in the thyroid, a gland that produces hormones T3 and T4 that regulate cellular metabolism throughout the body; as a result, thyroid hormones regulate things like body weight, temperature, and organ function. Selenium exerts a protective effect on the thyroid by helping neutralize the many free radicals generated during thyroid hormone production.

This means too little selenium may contribute to thyroid hormone imbalances and thyroid disorders that compromise metabolic function. How much should you take? The RDA for selenium is 55 mcg per day for adults. Research on higher amounts is mixed , but some studies suggest that mcg per day may support optimal thyroid and metabolic health.

Special considerations: Early signs of excess selenium intake include a metallic taste in the mouth and garlic breath. If you notice either of these, you most likely need a lower dose.

Each nut contains mcg of selenium. Metabolic benefit: Zinc is an essential mineral that activates enzymes needed for hundreds of vital biochemical reactions in the body, including those that regulate vitamin D activation and thyroid function.

Zinc also serves as an antioxidant by influencing enzymes that neutralize free radicals or reactive oxygen species that might otherwise trigger cellular damage and insulin resistance.

Found in high amounts in pancreatic beta cells insulin-secreting cells , zinc is vital for the proper synthesis, storage, and release of insulin—the hormone that helps transport glucose from the bloodstream into cells where it can be used for energy or storage.

Zinc deficiency, while somewhat rare in the U. A meta-analysis of 32 interventional studies found that zinc supplementation significantly reduced fasting blood glucose, HbA1c, and inflammatory markers among people with Type 2 diabetes or at risk for diabetes. The RDA for zinc is 8 mg daily for women and 11 mg daily for men.

You can supplement with a bit more than this, but the beneficial cap for metabolic benefits may be around 25 mg per day. Studies have also shown that excessive zinc intake may lead to elevated HbA1c and high blood pressure, so stay below the upper limit of 40 mg per day unless your healthcare provider suggests otherwise.

Special considerations: Zinc may interfere with a few medications , including certain antibiotics. Zinc can also impact copper absorption, so long-term zinc supplementation should include copper some products combine the two. He married Dr. Christa Mindrum, a family physician and Newfoundlander, which led to his migration north to Nova Scotia.

He is a proud father of three beautiful children. A brief resume can be found here! Julia Arenburg, LPN is passionate about empowering patients so that they may achieve their goals.

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