Did you know that 88% of Americans have poor metabolic health? This means that all but 12% of the population has an elevated risk of developing chronic diseases like Type 2 Diabetes.

This percentage comes from a study that described metabolic health in this country as “alarmingly low,” even for those of normal body weight.

That 88% included me for a large portion of my adult life. In my mid-twenties, I received a pre-diabetes diagnosis, despite having a normal body weight. While not an uncommon diagnosis for a woman with PCOS, it still felt alarming given my age.

I knew I needed to make some lifestyle changes, but I did not take the diagnosis seriously until I decided to have children. At that point, I made attempts to reverse my metabolic disease.

The Human Metabolism

Most people probably think of metabolism as the controlling factor in weight gain and weight loss. You might hear someone say, “she has a fast metabolism because she always stays thin despite what she eats.”

Yes, metabolic rate plays a role in excess body fat, but metabolism involves more than just calorie expenditure.  

The metabolism is responsible for many chemical processes in the body that sustain life, such as converting food to energy, converting food into muscle and fat, and eliminating waste from the body.

Enzymes speed up many of these processes, which occur at different rates, depending on the individual. A person’s metabolic rate depends on numerous factors, including age, genes, disease, nutritional deficiencies, circadian rhythm, gender, exercise, and muscle mass.

Glucose Metabolism

Glucose metabolism describes the metabolic process that occurs after consuming carbohydrates. The exact process depends on the type of carbohydrate ingested.

For example, when consumed, simple carbohydrates quickly convert to glucose, a metabolized form of sugar the body uses for energy. The body can do this quickly because simple carbs consist of only one or two sugar molecules. Simple carbohydrates include table sugar, candy, cereal, and most other processed foods.

In contrast, complex carbohydrates consist of 3 to 20 sugar molecules. Hence, the body breaks down and digests them much slower than simple sugars, especially if the carbohydrate contains fiber. Complex carbs include potatoes, other root vegetables, whole grains, and many fruits.

The speed of these processes matters, because simple carbs produce a much faster spike in blood glucose, whereas complex carbs provide a slower, more sustained form of energy. Drastic spikes in blood sugar, when they occur often, can lead to metabolic disease.

To better understand this, let’s back up a bit and discuss the digestion process.

The digestion process of a complex carb begins in the mouth when saliva produces an enzyme called amylase. Amylase breaks down starch. Starch exists in certain plants as their stored form of energy. So, when we eat those plants (think potatoes and root vegetables), our bodies must digest the starch.  

Additional enzymes, along with stomach acid, work to digest the food in the stomach. When the partially digested food reaches the small intestine, additional enzymes break it down even further into glucose. This glucose then travels to either the liver, skeletal muscle, or the bloodstream.

When glucose reaches the liver and muscles, it converts to glycogen, a stored form of energy. This means the body can use the energy at a later time (just like starch for plants!).

Conversely, when glucose reaches the blood stream, the body must use it for immediate energy, or else the pancreas will secrete insulin, a hormone that encourages cells to soak up the excess glucose. This process occurs because glucose can prove damaging if left in the bloodstream for too long. Fat cells typically expand to accommodate and absorb the excess glucose.

Metabolic Disease

Okay, so you might be wondering what goes awry in this process to cause metabolic disease.

Well, when humans consume an excess amount of carbohydrates, especially simple carbohydrates, an overabundance of glucose floods the blood stream.

While the pancreas should make more insulin to account for the excess glucose, sustained insulin production over prolonged periods of time make cells less responsive to insulin. This means they fail to uptake the glucose as quickly, leaving it to remain in the bloodstream.

Essentially, the cells become insulin resistant. This signifies the start of metabolic disease, and if left unchecked, can lead to Type 2 Diabetes, obesity, and a multitude of other health issues.

The medical community uses the term “Metabolic Syndrome” to describe a group of conditions that increase a person’s risk of developing serious health problems, including coronary artery disease, stroke, and diabetes. (source)

These conditions include:

1. A large waistline/extra fat in the stomach area.
2. High blood sugar
3. High blood pressure
4. High triglycerides
5. Low HDL cholesterol (what many refer to as the “good cholesterol” – in contrast to LDL cholesterol)

While it may seem that a discussion on metabolic health vilifies carbohydrates, I want to make clear that complex carbs serve many important functions in the body.

These functions include facilitation of digestive health through fiber, increased absorption of certain minerals, and immune support.

Also, certain complex carbs provide food, or prebiotics, for the microbes (probiotics) in our gut. Jerusalem artichokes, leeks, onions, asparagus, rye, and bananas all act as prebiotics.

Other carbs like oats and legumes contain resistant starches that ferment in the large intestine and produce short chain fatty acids. Short chain fatty acids play a vital role in mineral absorption, stimulation of blood flow, and blocking the absorption of toxins.

Essentially, carbohydrates contribute to health in many ways, but having a robust metabolism requires an awareness of the type of carb and the amount consumed.

Reversing Metabolic Disease

Our metabolisms will, for the most part, function based on how we treat our bodies. While the foods we consume have a large impact on metabolism, other factors play a role as well.

Notably, physical movement/exercise, muscle mass, sleep, stress levels, and circadian rhythm all impact metabolism. While all of these factors matter, they may have varying degrees of impact depending on the person. After all, we are unique bio-individuals!

For now, let’s discuss physical movement and metabolism and muscle!

Metabolism and Exercise

Most people know that exercise burns significantly more calories than a lack of movement. The effects of exercise continue even after a workout ends, as the body continues to burn more calories at rest than it would have absent the exercise.

However, exercise produces metabolic results beyond calorie expenditure. This study makes the argument that without exercise, one cannot maintain metabolic health.

A 2020 study confirmed the immense benefits of exercise on metabolism.

It consisted of newly-enlisted male soldiers of similar age, fitness level, and sleep patterns, who lived in the same place, and ate the same food. The researchers put the 52 soldiers on the same 80-day aerobic and strength training exercise program.

Before and after the program, researchers measured approximately 200 metabolites in the participants. Metabolites are substances produced during the metabolic process that signify how well the metabolism functions. Following the exercise program, the researchers found improvements related to the gut, factors involved in blood-clotting, and the opening of blood vessels to increase blood flow. Consequently, the researchers concluded that exercise plays a central role in preventing cardiovascular disease. (source)

Interestingly, the only soldiers who did not experience the metabolic benefits had a metabolite called DMGV. Apparently, this particular metabolite occurs based on genetics and diet, specifically one that consists of too much sugar and not enough vegetables and fiber. One of the researchers concluded that measuring DMGV may predict which individuals need strategies other than exercise to lessen cardiovascular risk. (source)

According to this study, the metabolic benefits of exercise extend beyond skeletal muscle to include several other organs, such as the liver, pancreas, and vasculature. The researchers noted improvements in insulin resistance and glucose control. They also found a reduction in resting heart rate, blood pressure, and chronic inflammation. (source)

Metabolism and Muscle

While any form of exercise provides metabolic benefits, strength training notably lowers the risk of insulin resistance and pre-diabetes.

Ideally, skeletal muscle stores about 75% of glucose (in the form of glycogen) produced after each meal. The more muscle mass someone has, the more effectively he or she can store glucose and keep it out of the bloodstream. (source)

Also, during exercise, the glycogen stored in the skeletal muscle is used as energy, thereby making room for new glucose. (source)

This makes sense – our bodies need energy, but if we have a bunch of stored energy we never use due to a sedentary lifestyle, then the body has no need or room for any more of it.

This study confirms that higher muscle mass (relative to body size) is associated with better insulin sensitivity and lower risk of developing pre-diabetes.

Additionally, muscle increases a person’s overall metabolic rate, because it burns three times more calories at rest than fat does. 

Exercise, and particularly strength training, reduce the risk of developing insulin resistance, Type 2 diabetes, non-alcoholic fatty liver disease, cardiovascular disease, obesity, and even early mortality.

Developing An Exercise Routine

Similarly to diet, an exercise regimen that works well for one person might not work well for another. I highly recommend selecting a form of exercise you enjoy, or else doing it long-term will prove challenging, and perhaps even stressful.

Do not underestimate the benefits of walking! Really, avoiding a sedentary lifestyle should be the goal rather than designing an exercise routine that produces a feeling of drudgery.

That said, incorporating even a small amount of strength training a couple days a week could go a long way in improving overall health. It doesn’t have to involve actual weights. Using body weight alone can have a large impact (think push-ups!)

For the most part, I enjoy exercising. Or at least I tell myself I do. My brain produces a large amount of endorphins when I exercise, and I immediately feel a sense of calmness afterward. It keeps my anxiety in check and stabilizes my mood.  I also notice a large reduction in my PCOS symptoms and hormonal fluctuations.

My typical weekly routine includes three days of strength training, three days of zone 2 cardio, and one day of high intensity interval training (HIIT). I also try to incorporate either Pilates or yoga one or two days per week.

However, this is NOT a hard and fast rule. Depending on the weather, I might go for a hike instead of my scheduled workout that day. I try to prioritize fresh air and sunshine. I also enjoy tennis and pickle ball, and will often play those rather than engage in a formal workout.

Basically, I try to listen to my body! This also means that if a workout made me abnormally sore, if I feel a cold or illness developing, if I am overly stressed or fatigued, and depending on the stage of my menstrual cycle, I might switch up my routine.

Bottom Line – Start with a small goal of making physical movement a priority and then work towards incorporating some resistance training. Your metabolism will thank you!

Medical Disclaimer: I am not a physician or a medical professional. The content shared on this jessicatrone.com is for informational purposes only, is not a substitute for the advice of medical doctors and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine. The content on jessicatrone.com is based on the opinion and personal experiences of its author and is solely for educational and informational purposes. Jessicatrone.com is not liable for how you choose to implement and use the information contained in it.

What form of exercise do you enjoy most?

What benefits do you notice most from exercising?

Do you strength train? If so, how often, and what types of exercises?