6 Simple & Affordable Biohacks to Improve Metabolic Health

Metabolic health is the foundation of overall well-being, yet a staggering 88% of American adults have less-than-optimal metabolic health (source). This increases the risk of chronic diseases, like heart disease, diabetes, and stroke, which are on the rise.

Here’s what the data reveals about the current state of health in America:

• • Over half of US adults have at least one chronic disease. 
  • Diabetes prevalence has surged by over 150% since 1993.
  • Heart disease is the leading cause of death in the US. 
  • Stroke rates are rising in the US, particularly among younger adults in the 18-44 age groups.
  • Chronic disease prevalence has steadily increased over the past 2 decades and shows no signs of slowing.

• For the above: source, source, source, source, source

Despite these trends, you’re not powerless. You can take control of your health with intentional lifestyle changes aimed at improving your metabolic health and even reversing early signs of dysfunction.

In this article, you’ll learn:

• What metabolic health really means
• Factors contributing to poor metabolic health
• How to assess your metabolic health
• Six actionable and affordable biohacks to optimize your metabolic health

What Is Metabolic Health?

Metabolic health refers to your body’s ability to efficiently convert food into energy, powering trillions of cells and chemical processes. It’s not just about burning calories or weight loss. It’s about maintaining optimal levels of: 

• Blood sugar
• Blood pressure
• Cholesterol
• Waist circumference

When these key markers are balanced, it indicates your body is functioning well at a cellular level, reducing your risk of developing chronic conditions.

Why Are So Many People Metabolically Unhealthy?

Poor metabolic health develops gradually over time and is driven largely by our diet and lifestyle. Here are the top contributors to the growing epidemic of poor metabolic health:

1. Diet High in Processed Foods
   The modern diet is often high in processed foods, refined sugars, and unhealthy fats that promote insulin resistance, weight gain, and chronic inflammation. 
2. Sedentary Lifestyles
   Many people lead sedentary lives, spending hours sitting at desks, watching TV, or on technology. Lack of physical activity reduces insulin sensitivity and contributes to obesity.
3. Chronic Stress
   Constant stress leads to elevated cortisol levels, which can increase abdominal fat storage and insulin resistance.
4. Poor Sleep Quality
   Inadequate sleep disrupts hormone regulation, increases hunger, and impairs glucose metabolism.
5. Environmental Toxins
   Exposure to environmental toxins, such as plastics and chemicals in food and water, has been linked to insulin resistance and obesity (source). 

Understanding these root causes empowers you to make meaningful changes.

How to Know If You’re Metabolically Healthy

To evaluate your metabolic health, I recommend tracking these key biomarkers annually:

1. Vitamin D: Indicator of inflammation, lipid metabolism, blood pressure, and oxidative stress. 
2. High-density lipoprotein (HDL) cholesterol (aka “good” cholesterol): Low levels are associated with an increased risk of heart disease. 
3. Triglycerides (a type of fat in the blood): High levels are associated with increased risk of heart disease. 
4. Fasting glucose and HbA1c (a measure of average blood sugar over time): Indicators of how well the body processes sugar. 
5. Serum insulin: Indicator of potential insulin resistance. 
6. hs-CRP: Marker of systemic inflammation.
7. Small dense LDL: Increased levels are tied to cardiovascular disease.
8. Blood pressure: Elevated levels increase risk of heart disease and stroke. 
9. Waist circumference: Reflects abdominal fat, which is linked to metabolic dysfunction. 

Keep in mind that conventional labs often define “normal” ranges based on averages—not optimal health. 

For example, while a fasting glucose level below 100 mg/dL may be deemed “normal,” as a functional health provider, I know that 99 mg/dl might put you at risk for Type 2 diabetes. Functional medicine providers aim for tighter ranges (e.g., below 86 mg/dL) to catch early warning signs.

6 Biohacks to Boost Your Metabolic Health

No matter the state of your metabolic health, everyone can benefit from incorporating these hacks into their routine.

1. Eat Real, Nutrient-Dense Foods 

Focus on whole foods like vegetables, lean proteins, and healthy fats. Limit or eliminate sugar, refined grains, seed oils, alcohol, and processed foods.

Resources:

• My Healthy Grocery Shopping List
• Healthy Meal Prep Hacks and Recipes
• My favorite healthy recipes for everything from breakfast to snacking, dinner to drinks!

2. Move Your Body Daily 

Regular physical activity enhances insulin sensitivity and mitochondrial function. Aim for at least 30 minutes of movement daily—whether it’s walking, strength training, or yoga.

Resources:

• The Secret to Exercising: The best exercises for longevity
• As a member of our VIP TDW Community, we offer access to a 7-day at-home workout video plan + accompanying PDF – just one of the many perks of joining our family! On a broader level, TDW Community members also get to join our private Facebook group where they can pick our team’s brain and other like-minded people.

3. Prioritize Sleep 

Sleep is essential for regulating hunger and fat storage hormones and improving glucose metabolism and inflammation. Aim for 7-9 hours of sleep per night with a consistent bedtime.

Resources: 

• Healthy Sleep Habits
• My favorite nighttime supplements: I take two magnesium for maximum relaxation every night. I have struggled with insomnia after brain surgery, so I also take two of these Night Caps (use code TAYLORDUKES) to help with deep, lasting sleep.

4. Manage Stress

Chronic stress elevates cortisol levels, disrupting blood sugar balance and promoting weight gain. Incorporate stress-reduction techniques like mindfulness, deep breathing, journaling, prayer, or spending time in nature.

Resources:

• How to Naturally Support Your Nervous System
• Try this gentle supplement to encourage mental and physical resilience, recovery, and balance

5. Stay Hydrated

Proper hydration helps the blood sugar regulation and nutrient absorption while supporting detoxing, optimal kidney function, and appetite control. I suggest drinking half your body weight in ounces of filtered water. Make sure your go-to hydration is free of sugar – water and electrolytes for the win!

Resources:

• My favorite clean electrolytes – free from sugar, food dyes, and natural flavors
• My favorite home water filtration brand (use code AQTDW50) 

6. Test, Don’t Guess!

As mentioned above, yearly monitoring of metabolic markers such as fasting glucose, HbA1c, triglycerides, and HDL cholesterol is incredibly important for determining and optimizing metabolic health. 

You can obtain these markers from your primary care physician. Alternatively, you have the option to access gold standard functional medicine lab tests (including all of the aforementioned levels) via my VIP membership – please note this is an add-on to the TDW Community membership cost. You can even book a 1:1 consultation with a functional medicine nurse practitioner on my team to come up with a personalized, tailored plan based on your results.

Improving your metabolic health doesn’t require drastic changes–small but consistent actions can yield significant results over time. Start these six biohacks to take proactive steps toward a healthier you!