Generational Health and Why We’re Metabolically Unhealthy

the 5 things I’ll be doing this year for better metabolism

Jan 15, 2025

Planning for 2025? It’s going to be the year of metabolic health, the year gut health moves further into the mainstream, and more people start asking better questions about health.

That’s because health has moved front and center stage … you can’t ignore it when Make America Healthy Again is everywhere. (This shouldn’t be a political goal. WHY is it a political goal?!)

And we’ve already seen some major changes to the way things are done. Red No 3 food dye is under attack; made of petroleum, it’s what gives food a bright, cherry red color. It’s also associated with an increased risk of thyroid cancer, and with hyperactivity in kids. There’s now talk of banning it (finally) from the American food supply, with a new law in California that bans it and other dyes from school meals starting in 2028. And the recent fight with Kellogg’s …

Roots!

The Anti-Cereal Movement

I think most of us have a story around cereal…

9 months ago · Lori Osterberg

GOOD NEWS: Red No 3 food dye has been banned! Today!!

Thirty years ago, I lost my Dad to a major heart attack at the age of 54. I started questioning everything about health from that point forward, making massive changes to my diet and lifestyle over the years.

But I never really thought much about my Mom’s impact on my life … until this year.

2024 was the year of extreme caregiving as my Mom navigated in and out of hospitals, her health declining rapidly, until we lost her at Thanksgiving. Yes, I’ve done a lot of thinking about health this year …

It started thirty years ago.

Let’s Talk About Metabolic Health

Metabolic health isn’t something the average person thinks about much. That’s a problem.

Metabolic is defined as the chemical processes that take place within the body, those processes that are required for life.

So metabolic health refers to the processes required to keep your body healthy and able to move, for life. It’s a term that refers to your likelihood of developing chronic illnesses like diabetes and heart disease. No, we’re not dispositioned to have chronic illness, even though we’re at epidemic levels of chronic conditions here in the US. Let’s be clear:

You are 100 percent in control over your metabolic health.

This isn’t easy, especially because you are where you are today. You got here after years of misshaped beliefs, habits that have drilled into your lifestyle over time.

And that’s where we all are today. To change your metabolic health, you have to change you. Yes, that’s a very difficult thing to do.

But we’re moving into a new year. What better time to stand up, say YES, it’s time I do something about this. Because if we don’t Make America Healthy Again, what else is there?

Let’s dig deeper.

When you talk about your metabolic health, you’re essentially striving to find out how efficiently your body converts food into energy. To understand it better, you’ll have to look at your blood sugar, blood pressure, cholesterol, triglycerides, insulin levels.

If metabolic health is optimized, your body makes energy effectively. You’re able to maintain a healthy weight. Inflammation is minimal.

Conversely, when metabolic health is out of whack, food-to-energy conversion is inefficient, so it shows up as high blood sugar, high blood pressure, and you experience weight gain. This can lead to a variety of symptoms - chronic fatigue, difficulty losing weight, diabetes, heart disease, and more.

The Biggest Sabotager for Metabolic Health

I believe the biggest sabotager is running your life on autopilot. Do what everyone else is doing, and you’re going to get the same results. What does that look like?

Burning the candle at both ends
Inadequate sleep
Poor diet
Lack of exercise
Ignoring the warning signs

We’re programmed to do things the wrong way, and we’ve perfected these habits. We are sold stories that aren’t true, and we’re marketed to with things that could never be considered healthy. More than 10,000 chemicals are allowed for use in food sold in the US, as opposed to 700 approved chemicals in the food supply in the EU.

The EU says it’s not safe until proven, and the US assumes it’s safe until proven otherwise.

That’s just one of the reasons metabolic health is in crisis, and why it’s up to us individually to do something about it. For ourselves, our parents, and our kids.

It’s just one of the reasons I’m taking metabolic health seriously in 2025, and choosing to do five things about it.

5 Things I’m Making Priority This Year!

I have tried and true methods for improving and maintaining metabolic health. I’ve been on a quest for better health for years, and worked to get my nutrition coaching certificate in 2024 because of it.

I’ll be working on each of these in more detail this year with my coaching clients, but wanted to share an overview here with you in case you’re establishing your own healthy goals for the year and want things to ponder.

Eat a nutrient-rich diet

What you eat impacts your metabolic health. Eating the right foods can help regulate your blood sugar levels, impact heart health, boost your daily energy, and support metabolism. Eating the wrong foods can slow down metabolism, leading to insulin resistance, inflammation, weight gain, and poor health.

I don’t believe there is a perfect food for every person. I think eating is a very personalized self-care item. But I do believe there are general rules that should guide your daily food journey.

Chances are good you’re not eating enough fruits and vegetables, and your approach to protein is all wrong. Every time you eat, your body uses energy to digest - it uses energy in different ratios depending on what food you eat. It uses protein differently than fats or carbohydrates.

So my advice to you is to pay attention this year. (It’s what I’m doing too.)

Limit processed sugars. Foods high in added sugars like candy, pastries, and sugary drinks cause blood sugar spikes and crashes, which can lead to insulin resistance. Limit them - get them out of your diet wherever possible.

Reduce refined carbohydrates. That includes white bread, pasta, and other refined carbs that can spike blood sugar levels. It also contributes to weight gain and metabolic issues.

Stop with trans fats. Trans fats are found in many processed and fried foods. These trans fats promote inflammation and have been linked to many chronic conditions like obesity and heart disease. Shop the outside perimeter of your supermarket. Read your labels. It’s the best way to know what you’re eating.

Start building muscle

I’m an active person. I walk every day, and get my 10,000 steps whenever possible. I live in a walkable town and try to walk everywhere. I have different workout routines to get in cardio. But I’ll be honest - I’m weak on building muscle. That’s not good in your 50s. So it’s my BIG focus this year.

Exercise is one of the most effective ways to improve metabolic health. Regular physical activity regulates blood sugar, supports metabolism, and helps your body convert food to energy. Walking is good … but you need to start picking up some weights too.

How to do that? Resistance training. This is where you use weights, resistance bands, or bodyweight exercises to increase your resting metabolic rate. It’s crucial for long-term metabolic health because muscle is the biggest user of glucose in your body. The more you have, the more efficient your insulin response.

You don’t need to go to the gym. Simple exercises you learned as a kid will be a good starting point - push-ups and planks. You can buy weights and resistance bands for very little. Again, it doesn’t take much - 10 minutes a day will be GOOD for your body!

Sleep like it’s my job

Sleep is crucial for metabolic health. And I know I haven’t focused on it nearly enough in the past. (In my 30s, I convinced myself I could sleep when I was dead. 😢)

Getting enough quality sleep allows your body to regulate important hormones, like insulin, cortisol, and hunger-regulating hormones. When you regularly don’t get enough, it leads to metabolic dysfunction. That makes it harder to maintain a healthy weight, keep your muscle mass, and balance blood sugar levels.

When you don’t get enough sleep, your metabolism slows down. Processing food gets harder, and you’ll notice it’s more difficult to maintain energy levels throughout the day. Over time, chronic poor sleep issues will lead to many metabolic issues, including insulin resistance. Sleeping less than 7 hours a night means a higher chance of obesity and metabolic syndrome.

I’ve focused on improving sleep patterns for years. Things I do and will improve on this year include:

Establishing a sleep routine. Go to bed and wake up at the same time each day. Work on changing your body’s internal clock.
Improve your bedtime environment. A bedroom should be a sanctuary. No blue light from devices. Soft, luxurious bedding. A dark room. Flowers and scents that make it a joy to retire for the night.
Limit meals and caffeine before bedtime. Make your afternoon meal your larger meal, and consider fasting for longer periods between your evening and morning meals.
Prioritize sleep. I focus on getting 7-8 hours of quality sleep every night. It’s the best way to support hormone regulation and optimal metabolic function.

Ask more questions

If you aren’t asking better questions about metabolic health, now is the time. Every doctor appointment you make is a chance to get educated on a topic. With so many podcasts on health, you’re missing opportunities to learn something new. If you think you have a solid opinion on a topic - do a little research and learn something new. You might be surprised at what you learn.

Use AI, too. It’s filled with answers you can use to make improvements. Of course, you should question these answers, depending on what you ask. I’ll even get you started. Give this a try, replacing what’s in the brackets with your own, personalized story:

Prompt 1: "My biggest sleeping challenge is: [Describe your most significant obstacle to prioritizing sleeping each night of the week.]
Task: Based on my sleeping challenge, generate a personalized 30-day sleeping self-care action plan that includes daily micro-habits and weekly reflections to help me overcome this obstacle and integrate self-care into my journey. Provide specific examples of practices that can be easily incorporated into a busy schedule, along with strategies for staying accountable and motivated."

Manage stress and enjoy my life!

This is my biggest task for the year - after a stressful 2024, I’m looking to bring more relaxation, less stress, and more joy into 2025.

And let’s face it: our society glorifies stress. We’re happy to tell people we’re too busy, don’t have enough time to get things done, and are missing out on what’s most important. It’s time to stop because it’s impacting metabolic health.

Long-term stress produces elevated levels of cortisol, a hormone that wreaks havoc on your metabolism. If cortisol levels remain high due to chronic stress, your body accumulates fat, particularly in the abdominal area. This is the “fight or flight” in action, playing with your body’s energy levels, increasing fat storage for when you need it.

It can also elevate blood sugar levels, which leads to insulin resistance, increasing the risk of type 2 diabetes. It’s a catch-all because under stress, you may experience intense cravings for sugary treats, high-fat or processed foods - comfort foods - which may provide temporary relief but contribute to poor metabolic health.

The goal for the year: stop stress-inducing activities and allow yourself to be more at peace with the world. Yep, a lot goes into this. Try using an AI prompt to find answers that work best for you.

So, there you have it - 5 things I’m working on for better metabolism.

What are you doing for better health this year?

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