Improving mitochondrial efficiency and metabolic function – discussed in this post – is key to reducing the risk of conditions like diabetes, cardiovascular disease, fatty liver disease, cancer, and many other health conditions linked to metabolic syndrome (see this post).
Here I outline eight key diet and lifestyle strategies that enhance metabolic health. As you can see, there’s nothing extreme or gimmicky here; just evidence-based, time-tested health practices.
1. A Nutritious Diet
- Whole foods: Try to prioritize whole, minimally processed foods wherever possible.
- Healthy fats: Include mono- and polyunsaturated fats like those found in avocados, nuts, seeds, olive oil, and fatty fish (like salmon, sardines, and mackerel). Some saturated fat (e.g., yogurt, kefir, and cheese) is fine.
- High-quality proteins: Eat high-quality protein from foods like meat, fish, eggs, and dairy (the latter preferably fermented, like yogurt or kefir), as well as plant-based proteins from legumes, nuts, and seeds.
- Fiber-rich foods: Vegetables, fruits, legumes, nuts, seeds, and intact grains contain fibers that help you feel full, improve your digestion, help regulate blood sugar, and nourish the microbes in your gut – all of which support cardiometabolic health.
- Herbs and spices have anti-inflammatory, antioxidant, and insulin-sensitizing properties. Use generously in all your cooking.
- Low-glycemic carbohydrates in vegetables, fruits, legumes, and unrefined grains like quinoa, oats, and brown or parboiled rice, convert slowly into glucose and therefore don’t cause spikes in glucose and insulin. When you have refined carb foods like bread or pasta, try to stick to the recommended serving sizes (e.g., 2 oz dry pasta = 1 serving) and eat them with fat, protein, and fiber, all of which slow the conversion of the carbs from the pasta into glucose.
- Limit added sugars: Large intakes of sugar — especially when consumed on their own — can cause spikes in blood glucose levels, leading to insulin resistance over time. (Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood.) Therefore, minimize sugar-sweetened beverages, pastries, candy, and anything else that contains a large amount of added sugar. (My dessert & treat recipes are designed to be low in sugar.)
- Hydration: Drink plenty of water, as dehydration can affect metabolism. Green tea and black coffee in moderation can boost metabolism and also have anti-inflammatory and antioxidant benefits.
The recipes on my website are specifically designed to support people wanting to improve their metabolic health. At first sight, they may look like generic recipes, but upon closer inspection, you’ll find that most dishes provide 25-30 grams of protein, 5 to 10 grams of fiber, around 30 g net carbohydrate at most, nutritious fats, and plenty of vegetables, fruits, herbs, and spices. If you’re new to cooking, attend the live cooking classes I teach on my online community, Modern Mediterranean on Circle.
Needless to say, these are general dietary guidelines. Some of you may not tolerate dairy or gluten; others may have trouble digesting legumes or certain types of vegetables. In that case, don’t force yourself to eat foods that make you feel unhappy; rather, tailor your meals to your physical and emotional well-being (and ask me to help you).
2. Meal Frequency & Timing
- Regular Meals: Eating meals at consistent times helps regulate blood sugar and energy levels. Consider three balanced meals or three meals with healthy snacks.
- Avoid Late-Night Eating: Eating late at night can interfere with the body’s ability to metabolize food properly and can also disrupt your sleep, exacerbating metabolic dysfunction (see section 4).
- Overnight fasts: Intermittent fasting (not eating for prolonged periods) may improve insulin sensitivity, though research doesn’t indicate major benefits from fasts lasting more than 12-14 hours. For people with a history of disordered eating or yo-yo dieting, I don’t recommend eating by the clock; instead, I suggest you listen to your hunger and fullness cues. (In my Mindful Eating Programs I teach participants the lost art of recognizing what hunger and fullness feel like.)
3. Physical Activity
- Aerobic Exercise: This comprises any type of movement that increases your heart rate and breathing, while also increasing your blood flow. This includes walking, jogging, swimming, dancing, or cycling. According to the U.S. Centers for Disease Control and Prevention (CDC), adults should get at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity.
- Strength Training: Building muscle through resistance or weight training boosts metabolic rate and helps the body process glucose more efficiently. The CDC recommends that adults get at least two days of muscle-strengthening activity per week, and activities to improve balance.
- Daily Movement: Incorporating movement throughout the day (e.g., walking, standing, stretching) prevents prolonged sedentary periods, which are detrimental to metabolic health.
- HIIT (High-Intensity Interval Training): For people with little time to spare for physical activity, short bursts of intense exercise followed by rest can significantly improve insulin sensitivity and metabolic function. HIIT may not be suitable for people who are new to exercise or have health conditions.
Two caveats: If you don’t currently exercise, have injuries, a chronic illness, are undergoing cancer treatment, or are pregnant, get cleared for exercise by your doctor before you rush off to the gym (esp. if you plan to practice HIIT). Once you’re ready to start, book a few sessions with a certified trainer or physical therapist so they can tailor an exercise program to your needs and abilities; this can reduce the risk of injuries and improve outcomes.
4. Sleep & Circadian Rhythm
- Prioritize Quality Sleep: Arrange your schedule to enable you to sleep for 7-9 hours per night. Poor sleep is linked to insulin resistance, weight gain, and increased appetite.
- Maintain a Consistent Schedule: Try to go to bed and wake up at the same time daily, even on weekends.
- Limit Screen Time & Meals Before Bed: Exposure to blue light at night and meals eaten close to bedtime can disrupt sleep patterns, so turn off screens at least an hour before bed and try not to eat anything substantial within about three hours before bed.
5. Stress Management
- Mindfulness Practice: Regular mindfulness practices can reduce cortisol levels, which, when elevated, promote visceral fat storage and increase insulin resistance. Mindfulness practice doesn’t have to mean meditation (though it can); intentionally doing anything with undivided attention – like eating, cooking, walking, working, gardening, listening to music, etc. – can be a form of mindfulness practice. Learn more about this through my Mindful Eating Programs.
- Deep Breathing & Relaxation: Activities where to practice deep breathing and intentional relaxation, such as yoga, self-hypnosis, deep breathing, singing, laughter yoga, and progressive muscle relaxation help lower stress and improve metabolic health.
6. Gut Health
- Probiotics: Fermented foods like yogurt, kefir, kimchi, and sauerkraut support healthy gut bacteria, which play a role in metabolic function.
- Prebiotics: Foods like garlic, onions, leeks, legumes, nuts, seeds, apples, bananas, green tea, cocoa, and coffee, nourish beneficial gut bacteria.
7. Manage Blood Sugar Levels
- Frequent Monitoring: If you have insulin resistance or diabetes, keep track of blood sugar levels and observe how various factors – food, exercise, sleep, stress, etc. – may impact your glucose levels.
- Chromium & Magnesium: These micronutrients can help improve insulin sensitivity and stabilize blood glucose levels. Foods like leafy greens, nuts, and whole grains are rich in magnesium; foods rich in chromium include brewers’ or nutritional yeast, meat, whole grains, and a wide range of vegetables.
- Following all the recommendations above can support healthy blood sugar levels.
7. Avoid Toxins
- Limit Alcohol: Excessive alcohol consumption can negatively impact liver function and metabolic function.
- Avoid Smoking: Smoking is linked to insulin resistance and other metabolic issues.
Slow and Steady Wins The Race
As you get ready to integrate these eight behaviors, start with the easiest one and gradually add the others, one at a time.
It may take a little longer to get measurable health improvements from this gradual approach than from some of the more drastic strategies promoted on the internet. However, as the research shows (and as I see again and again in my practice), people who adopt “stick-with-able” health behaviors get better long-term results than folks who adopt drastic regimens for a few weeks before burning out. Keep at it – metabolic recovery takes time and consistent practice. Be the tortoise, not the hare.
To help you integrate these eight behaviors into your life, join my free Modern Mediterranean Community on Circle, where we share inspiration and motivation for people wishing to improve their health with the help of mindful Mediterranean diet and lifestyle practices.
If you need additional support, you can work with me as your coach (check out my one-on-one services here). Soon I will also offer group programs allowing participants to work on their metabolic health in a supportive group environment.