Better Metabolic Health and Weight Loss
When we talk about strategies to lose weight, for long term success we must acknowledge the deeper metabolic health problems that contribute to and exist alongside this condition. In Naturopathic Medicine we say, “identify and treat the cause.” To achieve a healthy body composition, it’s helpful to understand what causes weight gain in the first place, then employ long term strategies to reverse it and maintain success.
Our natural cravings and hormone signals can push us down a pathway to weight gain and metabolic problems. This situation is partly driven by our modern food supply of overly processed and refined foods, high in sugar and low in micronutrients. Food additives, sugar and simple carbohydrates encourage overconsumption. Over time this disrupts our hunger and satiety signals causing us to overconsume calories.
What is metabolism? Essentially it is the way living things obtain and utilize energy to grow, reproduce and adapt. This is happening at the cellular level where we use energy to ‘get things done’ in the body. Each cell works in concert with neighboring cells, tissues, organs and systems to maintain metabolism. In practical terms, we get hungry when our cells need fuel and we should feel full when we are well fed.
Dysfunction in metabolism occurs as we put on excess body fat. Increased fat stores lead to metabolic changes that promote more weight gain and health problems such as diabetes, insulin resistance, and cardiovascular disease. Metabolic syndrome is the term we use for the cluster of metabolic and cardiovascular problems that occur together, mostly due to unhealthy eating and weight gain. Having any two of the following means you likely have this metabolic problem: high blood pressure, elevated fasting blood glucose, high triglycerides, low HDL cholesterol, and a waist circumference of greater than 40 inches for men, and over 35 inches for women.
While excess calories are the primary cause, there are many factors that contribute to weight gain. A sedentary lifestyle adds to the problem; however, exercise can’t compensate for a poor diet. The term ‘empty calories’ refers to food and drink that simply provide calories and nothing else. Most foods found in nature include not only calories but the micronutrients essential for supporting all our metabolic function. When we consume a diet high in fiber, vitamins, minerals, and essential fatty acids, our metabolism functions normally. When foods are processed to remove these nutrients, have added sugar and unhealthy fats, they promote overeating and increased metabolic disease.
The stress response in the body is also found to be a primary driver for weight gain. The adrenal glands that produce our stress hormones are often overactivated by both emotional and physical stress. Often, we live with a constant level of stress that increases hormones like cortisol and adrenaline. This fight or flight state causes increased blood sugar, raising cholesterol and fat production in the liver. It increases hunger, especially our desire for sweets. The hormones that are released in our digestive tract that control digestion, satiety and hunger also become imbalanced.
Weight gain has become a monumental health crisis. It is estimated over 40% of the US population has metabolic syndrome. It is also clear that each generation is succumbing to this condition at a younger age. Once metabolic syndrome occurs, it is difficult to reverse with just calorie restriction and exercise. Especially as it contributes to fatigue, depression, low motivation, and unhealthy cravings.
In spite of the dismal statistics there is hope and effective strategies. Sustained weight loss requires a comprehensive approach. It is important to begin with balancing the hormones that signal satiety and control metabolism. While weight loss drugs have existed for decades, in recent years we are getting a better understanding of how to safely impact our internal signals to stop and reverse weight gain and metabolic diseases.
GLP-1 agonists like semiglutide and specific botanicals can target specific signaling pathways to yield sustained weight loss. Other nutrients and botanicals can affect a number of pathways to improve metabolism and control hunger. Our metabolic pathways require proper hormone balance and the vitamins and minerals to operate properly. Learning how to feed oneself is essential for sustained success.
A good place to start is an assessment for metabolic disease and hormone health. An expert in this area will recommend testing your hormones, cardiovascular markers, blood sugar, and look for signs of inflammation. Successful weight loss isn’t simply a matter of willpower, finding a magic pill or trying harder. It requires a holistic approach acknowledging the mental-emotional and hormonal aspects of hunger, satiety, stress and the physiology of nourishment.
Here are some steps to begin a journey to better metabolic health.
Assess your metabolic status with a health checkup and labs if necessary.
Educate yourself on healthy eating for metabolic health. In my experience, starting with a reduction in simple and refined carbohydrates is a good start. Intermittent fasting, also known as time restricted eating, is helpful even without drastic diet change. Cut out any beverages that contain calories.
Work with your doctor to determine if a GLP-1 agonist medication or botanicals are right for you. These are powerful tools to reset broken hunger signals and improve blood sugar immediately.
Get moving and encourage your body to build muscle with simple strength exercises. Even just three times per week for 30 minutes is a good start.
**Medical Disclaimer** Please note that the information provided in this blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post.