What Is Metabolic Health, And How Is It Measured?

Optimizing metabolic health is top-of-mind for a growing number of people. The good news is metabolic health (and your metabolism) can be improved through lifestyle choices—even if they're currently not stellar. 

“It's important to note that there is no universally agreed-upon definition of metabolic health,” says Maddie Pasquariello, M.S., RDN. And some clinicians and scientists even view metabolic health as the absence of metabolic concerns (which isn’t frustratingly unspecific, nor does it define what optimal metabolic health is). 

But in general, there are five main factors measured via a blood test or through a clinical evaluation that go into evaluating a person’s metabolic health.

“The subjects of weight and BMI often come up in the discussion of metabolic health, and while weight loss can improve metabolic health, and thus isn't counted out entirely, it's [weight] not considered to be as much of a determining factor as it once was,” says Pasquariello. “It has been shown that people can be metabolically healthy even if they are considered overweight or obese by the definition of BMI,” she concludes.  

Getting a screening from a healthcare provider and having lab work completed is the most thorough way to have those five markers of metabolic health assessed (although there are certain at-home tests you can try)—especially since there are not always other obvious signs of less than ideal metabolic function2.

Metabolic health is intricately tied to metabolism. “Metabolism refers to all of the bodily processes that convert the food we eat into energy,” says Pasquariello. Whereas “metabolic health asks the question ‘how well is your metabolism functioning, as measured by the state of various organ systems?’” she differentiates. 

And all five metabolic health markers are related to the efficiency of energy breakdown, usage, and storage in the body. 

The phrase “fast metabolism” refers to a metabolic system that is very efficient at using energy. And a “slow metabolism” is typically meant to indicate a more sluggish system that favors storing energy (or calories) rather than burning them. 

Vegetables are rich in fiber and low in overall calories. And eating more vegetables5 has continuously been linked to improved metabolic health and blood pressure6.

“Bring more color and diversity to your plate whenever you can, and try to load up at least half of your plate with vegetables, especially dark leafy greens and cruciferous veggies,” encourages Pasquariello.

This doesn’t mean you have to forego the favorite parts of your meal. Pasquariello emphasizes the importance of adding veggies to your plate first before giving a different food the boot.

Balanced blood sugar levels are critical for metabolic health and function. And increasing your vegetable intake is a great first step to following a diet that promotes stable blood sugar levels.

Blood sugar levels rise any time you eat carbs. The goal is to just prevent levels from spiking quickly and dropping just as rapidly. You can curate meals to be blood sugar balancing by making sure they contain fiber (from vegetables, whole grains, legumes, etc), protein, and healthy fats.

Regular physical activity, whether it’s going for a run, doing a cardio workout, or taking a yoga class, it’s essential to move regularly for metabolic health. 

“I often advise folks to think of exercise in terms of exercise 'snacks' throughout the day; 20 minutes of walking, resistance training, etc.—even (and especially) things like taking the stairs, cleaning, playing, and walking your dog,” says Pasquariello. “These add up and contribute much more to metabolism in the grand scheme of things.” 

As mentioned early, stress (stemming from any source) can increase the hormone cortisol. Prolonged, elevated levels of this hormone can lead to weight gain, muscle loss, and even impacts blood pressure. It can also be challenging to lose weight when cortisol levels are high.

Metabolic health is a complicated subject, that can’t be boiled to weight or even blood sugar levels alone. Monitoring markers of metabolic health like your blood sugar, cholesterol, and blood pressure regularly (aka at least yearly) allows you to keep tabs on your current lifestyle choices, and make the appropriate adjustments if one of those markers starts to (or has) strayed from ideal levels.