HeraSphere #8: Unleash Your Energy with Metabolic Health Insights

The TL:DR Version – Dr. Means’ Practical Advice for Metabolic Health

If you don’t have time to read the entire newsletter, skim this section for 2 minutes to get the big picture! Otherwise, read this and then dive in deeper into the science.

1. Know your numbers: the key biomarkers for metabolic health (blood glucose, triglycerides, HDL cholesterol, blood pressure, waist circumference) should be part of your annual physical. Work with your physician to “read the tea leaves” to gauge your metabolic health. Hopefully you’re one of the 13% of Americans who are metabolically healthy!

2. Choose balanced, whole food nutrition: Eat real, unprocessed whole foods that your body recognizes and can efficiently process. Prioritize protein to stabilize blood sugar and supports muscle growth, which drives metabolic health. Sequence your meals strategically with veggies first, then protein and healthy fats, and carbs last. This simple shift can reduce post-meal glucose spikes by up to 75%. Aim for 30+ grams of fiber daily from whole food sources. Consider time-restricted eating, which gives your metabolism a chance to process food efficiently without constant input. Start with a 12-hour window (like 7am to 7pm) and adjust as needed.

3. Choose frequent, varied movement: For metabolic health, moving 2-3 minutes every 30 minutes throughout your day activates glucose transporters. Walking for 10 minutes after eating can reduce glucose spikes by up to 30%. 7,000+ steps daily is associated with a 50-65% reduction in mortality risk. Mix your exercise types for complete mitochondrial health: Resistance training builds muscle and creates more mitochondria, Zone 2 cardio promotes creation of new mitochondria, and HIIT improves mitochondrial networking for greater efficiency

4. Prioritize quality sleep by establishing consistent bedtimes, keeping your bedroom cool and dark, and avoiding screens before bed. Quality sleep is as important for metabolic health as diet and exercise. ICYMI, check out the sleep issue of HeraSphere for an in-depth look into the science of sleep and best practices.

5. Actively manage stress through meditation, nature walks, or whatever helps you unwind. Chronically elevated cortisol directly impacts metabolic health by raising blood sugar and promoting fat storage. Spending time in nature reduces stress hormones and reminds your body of the natural rhythms that support metabolic health.

In This Issue: Unleash Your Energy with Metabolic Health Insights

• Metabolic Health is the Foundation of Wellbeing

• Mitochondria: Your Cellular Power Plants

• Key Biomarkers for Metabolic Health

• Move for Metabolic Magic

• Temperature and Light as Emerging Tools

• Modern Tools for Metabolic Optimization

• Sleep: The Overlooked Metabolic Regulator

• Stress: Your Metabolism's Silent Saboteur

1. Metabolic Health is the Foundation of Wellbeing

• Metabolic health is your body's ability to efficiently process and use energy from the food you eat. Think of it as your internal engine's performance rating. When metabolically healthy, your body maintains stable blood sugar, properly stores and releases energy, and keeps inflammation in check.

• Only 12% of American adults meet healthy standards for metabolic health. The majority of us—even those who appear slim—have hidden metabolic dysfunction that sets the stage for chronic illness.

• This matters because metabolic health is the common thread in nearly all chronic diseases, including heart disease, diabetes, certain cancers, and even dementia. When your metabolism isn't functioning optimally, you're more vulnerable to these conditions, regardless of your weight or appearance.

• I used to always think one was born with a “fast” or “slow” metabolism.  It turns out metabolic health is also a factor – and it changes as you age. This explains why two women can eat the same foods, yet one gains weight while the other doesn't. The difference often lies in mitochondrial efficiency and metabolic health—not necessarily genetics, willpower or moral virtue.

2. The Mitochondria: Your Cellular Power Plants

• Mitochondria are the heart of metabolic health—they are tiny structures inside your cells that convert food and oxygen into energy. When these cellular power plants function efficiently, your metabolism hums along smoothly.

•  What actually happens in those cells when mitochondria struggle? Picture this: your cells receive glucose (sugar) from your bloodstream after a meal. In a healthy metabolic system, this glucose enters your cells and is processed by your mitochondria, which convert it into ATP—the energy currency that powers everything your body does. Your body produces a remarkable 88 pounds of ATP daily, constantly recycling it to fuel your cells and give you energy.

• When mitochondria become dysfunctional (due to factors like poor diet, inactivity, chronic stress, and environmental toxins), they can't properly convert glucose into energy. Rather than flowing smoothly through the energy production cycle, glucose gets backed up. It's like having a power plant that can't process the fuel coming in. The result? Your cells become "underpowered," and glucose accumulates in your bloodstream.

• Your body responds by converting excess glucose to triglycerides (a fat storage form) and depositing it in your tissues. Meanwhile, your cells, sensing they can't process more glucose efficiently, become resistant to insulin—the hormone that helps glucose enter cells. This is the beginning of insulin resistance, where cells essentially "lock their doors" to more glucose because they can't process what they already have.

• This can create a vicious cycle: mitochondrial dysfunction → backed-up glucose → insulin resistance → higher blood sugar → more insulin production → even greater insulin resistance. All while your cells are literally starving for usable energy in the midst of plenty.

• The consequences of mitochondrial dysfunction cascade throughout your body: fatigue, brain fog, insulin resistance, inflammation, and weight gain—particularly around your middle. This visceral fat is more than just cosmetically concerning; it's metabolically active, releasing inflammatory compounds that further damage your metabolic health.

3. Key Biomarkers for Metabolic Health

• To monitor your metabolic health, Dr. Casey Means recommends tracking these key biomarkers that work together to tell a story about what's happening in your cells. It's not just about looking at individual numbers in isolation—it's about "reading the tea leaves" of how these markers collectively reveal your metabolic status. Here are the optimal ranges for the biomarkers:

  Fasting glucose: Less than 100 mg/dL (ideally 70-85 mg/dL)

  Triglycerides: Less than 150 mg/dL (ideally below 100 mg/dL)

  HDL cholesterol: Above 40 mg/dL for men, above 50 mg/dL for women

  Hemoglobin A1C: Less than 5.7% (ideally below 5.4%)

  Total cholesterol to HDL ratio: Less than 3.5 to 1

  Waist circumference: Less than 35 inches for women or 40 inches for men

  Blood pressure: Less than 120/80 mmHg

• What's particularly important is understanding how these markers interact. For instance, as Dr. Means explains, having both fasting glucose and triglycerides at the high end of "normal" (say, 99 mg/dL and 149 mg/dL respectively) might not trigger concern in a standard medical visit. But looking at these numbers together reveals a pattern of metabolic dysfunction—likely insulin resistance and mitochondrial strain. For example, elevated glucose and triglycerides together signal that your cells are rejecting energy input—a classic sign of developing insulin resistance.

• Blood pressure connects to metabolism through nitric oxide production. When cells become insulin resistant, they produce less nitric oxide—a molecule that helps blood vessels dilate. The result? Rising blood pressure, another sign that your metabolic system is under strain.

• These basic markers can provide a window into your cellular health. The good news? These biomarkers can shift dramatically in just 1-2 months with targeted lifestyle changes.

4. Food Matters: Its More Than Just Calories In and Calories Out

• What we eat directly impacts our metabolic health far beyond just calories. The standard American diet—high in processed foods, refined carbs, and inflammatory oils—creates the perfect storm for metabolic dysfunction, even for those who aren't overweight. There have been studies where people eat the exact same number of calories… The goal is stable blood sugar and reduced inflammation, which helps your mitochondria function optimally.

• Protein anchors every meal. Protein has minimal impact on blood sugar while triggering satiety signals and supporting muscle maintenance. Aim for 25-30g per meal (about the size of your palm), whether from animal or plant sources.

• Fiber is your blood sugar's best friend. Vegetables, berries, legumes, and other fiber-rich foods slow glucose absorption and feed your gut microbiome, which directly influences metabolic health. Aim for 30+ grams daily from whole food sources.

• Healthy fats aren't the enemy. Avocados, olives, nuts, seeds, and omega-3-rich fish provide essential nutrients for hormone production and cell membrane integrity—both crucial for metabolic health. Just be mindful of portion sizes, as fat is calorie-dense.

• Timing and sequencing matter as much as what you eat. Eating vegetables first, followed by protein and fat, and saving carbs for last can reduce post-meal glucose spikes by up to 75%. Small changes like this can yield significant metabolic benefits without changing the foods themselves.

• Process matters. The same ingredients can have dramatically different metabolic impacts based on how they're prepared. For example, cooling cooked potatoes creates resistant starch that feeds beneficial gut bacteria instead of spiking blood sugar. Similarly, soaking grains and legumes makes them more digestible and less likely to cause inflammation.

• Metabolic responses to food are highly individual. What works for your friend, sister, or favorite wellness influencer might not work for you. The most powerful approach is to learn your body's unique responses—this is why having trackers to do n of 1 experiments are so valuable.

5. Move for Metabolic Magic

• Movement isn't just about burning calories—it's a potent metabolic signal that transforms how your cells function. After my metabolic wake-up call, I was fascinated to learn how different types of movement affect our metabolism in unique ways.

• Each type of exercise sends a different "signal" to your mitochondria: Daily walking isn't just nice—it's medicine. Studies show people who walk more than 7,000 steps daily have a 50-65% lower chance of dying in 10-year follow-ups. Why? Walking activates AMPK (a metabolic master switch), pushing glucose transporters to the cell membrane where they can take up sugar from your bloodstream. This simple action helps clear glucose from your blood, giving your pancreas and insulin receptors a much-needed break.

• Short movement breaks throughout the day are metabolically superior to a single workout. Research shows that taking 2-3 minutes to walk, do air squats, or stretch every 30 minutes maintains active glucose transporters on your cell membranes all day. This constant low-level activity creates a totally different metabolic environment than sitting all day and then doing one intense workout—even if the total exercise time is identical.

• Resistance training (2-3 times weekly) signals your body to build more muscle, which means more mitochondria and greater metabolic capacity. Dr. Means explains this isn't just for aesthetics—it's about creating more "energy factories" in your body. Every pound of muscle you gain is like adding a small power plant to your metabolic system.

• High-intensity interval training (HIIT) stimulates mitochondrial fusion—when individual mitochondria form connected networks that process energy more efficiently. These short, intense efforts (like 30-second all-out sprints followed by recovery) burn 40% more fat than moderate exercise and improve your cells' ability to use oxygen.

• Zone 2 training (sustained moderate effort where you can still talk) enhances mitochondrial biogenesis—your body's process of creating brand new mitochondria. This type of training, done for 30-60 minutes several times weekly, is like building new power plants in your cells.

• The takeaway? Mix up your movement. A well-rounded approach includes resistance training 2-3 times weekly, some HIIT, some Zone 2 cardio, plus—most importantly—frequent movement throughout your day.

• My personal experience with a walking pad has been transformative. I now keep a portable walking pad under my desk. I haven’t managed to walk and type, but I do turn it on for video meetings and easily accumulate 8,000+ steps during my workday without noticing I'm moving. The impact on my blood sugar levels, energy, and mood has been remarkable. Plus, I love knowing I'm doing something good for my health even during back-to-back Zoom meetings.

• I've now reconstructed my days to prioritize movement: short walks after meals, using my walking pad, and taking brief movement breaks. The difference in my energy and metabolism has been dramatic—all without setting foot in a gym.

6. Temperature and Light as Emerging Tools

• Emerging hot, cold and light therapies exemplify an important principle in metabolic health: our bodies evolved to respond to environmental variation, not constant comfort. In the caveman days, we were constantly moving and exposed to cold, heat. Today, we spend 93.7% of our time indoors in temperature controlled environments, mostly sitting. This is a huge shift from our cave man days, when we were regularly exposed to tempature and light fluctuations that activated important metabolic pathways. By strategically introducing environmental "hormetic stressors"—brief, moderate challenges that stimulate adaptive responses—we can enhance our metabolic resilience.

• Cold Exposure: That morning cold shower does more than wake you up—it activates your brown fat, a special type of metabolically active fat. Unlike regular white fat that stores energy, brown fat burns energy to produce heat when activated by cold. When you expose yourself to cold, your body increases mitochondrial density and fatty acid oxidation in an effort to keep warm. Research shows regular cold exposure enhances insulin sensitivity, reduces inflammation, and even helps convert stubborn white fat into more metabolically active beige fat. Practical approaches include cold showers (start with 30 seconds and build up), outdoor winter walks without excessive bundling, or if you're ambitious, ice baths. The key is consistency—regular brief exposures appear more beneficial than occasional prolonged exposures. According to exercise physiologist Dr. Stacy Sims, women may need to approach cold therapy differently than men, as female bodies tend to preserve core temperature more aggressively due to evolutionary adaptations related to protecting reproductive organs—meaning shorter cold exposure times can still deliver significant metabolic benefits for women.

• Heat Therapy: While cold exposure gets most of the attention, heat may be equally powerful for metabolic health. Regular sauna use or hot baths induce heat shock proteins—molecules that repair damaged cellular proteins, reduce inflammation, and improve insulin sensitivity. Heat exposure also enhances blood flow to tissues, delivering more nutrients and removing waste products more efficiently. Finnish studies have linked regular sauna use (4-7 times weekly) with remarkable reductions in cardiovascular and all-cause mortality. Even more exciting, heat and cold work through different but complementary mechanisms—suggesting that alternating between the two (contrast therapy) may offer synergistic benefits for metabolic health.

• Red Light Therapy: One of the most exciting emerging treatments involves exposure to specific wavelengths of red and near-infrared light. This approach, called photobiomodulation, works by directly enhancing mitochondrial function. The light is absorbed by cytochrome c oxidase, a key enzyme in the mitochondrial electron transport chain, increasing ATP production efficiency. A groundbreaking 2024 study found that just 15 minutes of 670 nm red light exposure before meals reduced post-meal glucose spikes by 27.7%—a remarkable effect from a non-invasive treatment. Other research has shown improvements in skin health, wound healing, muscle recovery, and inflammation reduction. Home red light panels are becoming more affordable, though quality varies widely. If you're considering this approach, look for devices that clearly specify their wavelengths (typically 630-660 nm for red light and 810-850 nm for near-infrared) and power output.

7. Modern Tools for Metabolic Optimization

• Technology has evolved quickly to provide incredible personalized tools to understand and improve our metabolic health. They enable us to measure our nutrition, movement, sleep, and biomarkers real time to see the interactions. This may be too much for some

• Fitness/Activity Trackers - Devices like Fitbit, Apple Watch, Oura Ring, Whoop and my Amazfit monitor not just steps but also heart rate variability, sleep quality, and recovery status. I realized that my daily step count was only around 3000 before intervention!

• Body Composition Scales - Unlike traditional scales that only measure weight, composition scales estimate your body fat percentage, muscle mass, and other metrics. Brands like Renpho, Tanita, Withings, and Hume provide affordable options that connect to smartphone apps for tracking changes over time. When I started strength training, my body Hume Body Pod composition scale showed where on my body I was improvements in muscle mass even when my weight stayed the same—keeping me motivated to keep going.

• Nutrition Tracking Apps - Apps like Zoe, Cronometer and MyFitnessPal track more than just calories—they monitor protein intake (crucial for muscle maintenance) and micronutrients that support metabolic health. While I don’t have the discipline to track daily, tracking my food for just a few days helped me realize I was chronically under-eating both protein and fiber despite being very conscientious about my nutrition. 

• Continuous Glucose Monitors (CGMs) - These small sensors measure your blood sugar continuously throughout the day, revealing how different foods, stress, sleep, and exercise affect your glucose levels. When I first wore a CGM, the insights were eye-opening. I discovered my "healthy" breakfast—oatmeal with berries—sent my glucose soaring, while eggs with avocado kept it stable. And the champagne revelation? While white wine would spike my blood sugar considerably, champagne barely moved the needle! These personalized insights are worth their weight in gold and have completely transformed how I approach meals. CGMs are now available OTC. Brands like Levels, FreeStyle Libre, Nutrisense, or Lingo provide individualized insights . Metabolic responses to food are highly individual—what causes a glucose spike for me might not for you.

8. Sleep: The Overlooked Metabolic Regulator

• I was surprised to learn how profoundly sleep affects metabolism. Even one night of poor sleep can temporarily reduce insulin sensitivity by 25%—making your body less efficient at processing carbohydrates.

• Chronic sleep deprivation disrupts hunger hormones, increases cravings for sugary foods, and elevates stress hormones that promote fat storage. For women, hormonal fluctuations throughout the month can further complicate sleep, creating a challenging cycle.

• The quality of sleep matters just as much as quantity. Deep sleep is when your body produces growth hormone—essential for tissue repair and fat metabolism. Without enough deep sleep, your metabolic engine sputters, regardless of how well you eat or exercise.

• ICYMI: Checkout the HeraSphere issue on The Science of Sleep

9. Stress: Your Metabolism’s Silent Saboteur

• Stress is one aspect of metabolic health that deserves more attention. We often think of stress as just a mental or emotional state, but your body processes all stress—whether from work deadlines, relationship conflicts, financial worries, or even intense exercise—through the same physiological pathways. What's particularly insidious is that many of us don't even recognize our chronic stress. We've normalized the rushed mornings, packed schedules, evening work emails, and constant digital notifications. Our bodies, however, register all of this as ongoing stress.

• When stress hormones like cortisol remain chronically elevated, they trigger a cascade of metabolic disruptions.

• Blood sugar instability. Cortisol's primary function is to raise blood glucose to provide energy for "fight or flight." This served our ancestors well during acute threats but becomes problematic when stress is constant.

• Insulin resistance. Over time, chronically elevated cortisol makes your cells less responsive to insulin, forcing your pancreas to produce more. This vicious cycle eventually leads to metabolic syndrome and can progress to type 2 diabetes.

• Abdominal fat storage. Cortisol specifically encourages fat deposition around your organs (visceral fat), which is metabolically active in the worst way—producing inflammatory compounds that further damage metabolic health. This explains the strong link between chronic stress and "stress belly."

• Disrupted hunger signals. Stress hormones interfere with leptin (your satiety hormone) while increasing ghrelin (your hunger hormone), creating a perfect storm for overeating and poor food choices. Also explains why some of us overeat or have a hard time staying on track when under a stressful deadline. 

• Impaired digestion and nutrient absorption. Your digestive system contains more nervous system tissue than your spinal cord, making it exquisitely sensitive to stress. When you're stressed, blood flow diverts away from digestion, reducing your ability to absorb nutrients and maintain a healthy gut microbiome.

• Stress is normal, but it's important to create rhythms of stress and recovery in your body, just as your heart functions with both contraction and relaxation. Without adequate recovery periods, your metabolic health will inevitably suffer, regardless of your diet or exercise habits. Deep breathing, meditation, walks outdoors can help signal to our brains that the stress is gone.

My metabolic health journey changed not just my habits but my entire framework for health. Small, consistent actions compound over time, just like compound interest for your health savings account. Every walk, every protein-rich meal, every good night's sleep is an investment in your metabolic future.

I share this because I know many of you, like me, may appear "healthy" while harboring hidden metabolic dysfunction. The earlier you address these issues, the more positive impact you’ll make for your long-term health. And unlike many health challenges, metabolic health is remarkably responsive to lifestyle changes—often improving within weeks of adopting better habits.

So I encourage you to also look beyond the scale and explore the fascinating world of metabolic health. What aspect of metabolic health are you most curious about? Drop me a note—I'd love to dive deeper in future issues!

Happy International Women’s Day,

Lilly

PS. Please share this with a friend, colleague or family member who can benefit optimizing her metabolic health and energy levels! 

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Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.

Some links in HeraSphere are Amazon affiliate links. I do earn a small commission from qualifying purchases, which helps support this newsletter while keeping it free for readers. I only recommend products I personally use and believe in, like the walking pad that's transformed how I get my steps in during work days!