{"id":17510,"date":"2022-07-24T22:45:49","date_gmt":"2022-07-24T22:45:49","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=17510"},"modified":"2022-07-24T22:47:45","modified_gmt":"2022-07-24T22:47:45","slug":"the-7-principles-of-metabolic-health","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/24\/the-7-principles-of-metabolic-health\/","title":{"rendered":"The 7 Principles of Metabolic Health"},"content":{"rendered":"<p><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/10\/how-can-i-learn-more-about-metabolic-health\/\"><span style=\"font-weight: 400;\">Metabolic health<\/span><\/a><span style=\"font-weight: 400;\"> does not have to be an overwhelming or confusing concept.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I believe that the simpler metabolic health can be explained, the greater chance we have of understanding it and making changes that support and optimize our health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several big principles I want you to understand, specifically regarding your metabolic health, wellness, and its major components, and I\u2019m going to share them with you here.<\/span><\/p>\n<h2>Reframe your health as a system rather than a goal<\/h2>\n<p><span style=\"font-weight: 400;\">When people think about<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/19\/how-important-is-metabolic-health-and-why-havent-i-heard-of-it\/\"> <span style=\"font-weight: 400;\">improving their health<\/span><\/a><span style=\"font-weight: 400;\">, they often come up with very concrete goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of two things happens. Either they meet their goal and go back to the status quo, or give up and go back to what they were doing before. This is health as a goal, not as a system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more sustainable approach is to conceptualize metabolic health as a journey rather than a destination. Building habits that will maintain health throughout your life is an important part of this. It will be far less essential to focus on short term goals over your lifetime journey, especially when it comes to metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look at your health as a system that must be optimized rather than achieved. For example, instead of saying &#8216;I cannot eat certain foods,&#8217; try saying &#8216;I am going to eat these foods.&#8217;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on metabolic health as a big picture allows you to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/07\/25\/how-improving-your-metabolic-health-will-improve-other-areas\/\"> <span style=\"font-weight: 400;\">reach many smaller goals<\/span><\/a><span style=\"font-weight: 400;\"> as well. Since becoming metabolically healthy, I have personally improved my<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/17\/metabolic-health-mental-health-and-addiction\/\"> <span style=\"font-weight: 400;\">mental health<\/span><\/a><span style=\"font-weight: 400;\">, stress levels, and muscle to fat ratio.<\/span><\/p>\n<h2>Eat real whole food<\/h2>\n<p><span style=\"font-weight: 400;\">Eating<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/24\/the-effect-of-keto-diets-on-metabolic-health\/\"> <span style=\"font-weight: 400;\">whole, real food<\/span><\/a><span style=\"font-weight: 400;\"> is the best dietary strategy for metabolic health optimization.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I categorize this as is food that comes from the earth or eats byproducts of the earth. This includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Animal products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plants<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole, real foods must also pass a visual test. If you cannot look at a food and know where it came from, it should not be consumed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of the food we eat should not have an ingredient list. If it does, it should be made up of whole, real foods that can be immediately identified and understood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Corn dogs, for example, are no longer in this category. While they were once composed of real foods (corn and beef), they have been so highly processed that today they are neither whole nor real.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The outer perimeter of the supermarket is where you will find most of the foods you should eat. Meat, dairy, and produce are generally scattered around the outer circle, while &#8216;<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/08\/29\/simple-rules-for-heart-healthy-eating\/\"><span style=\"font-weight: 400;\">near food objects<\/span><\/a><span style=\"font-weight: 400;\">&#8216; are lumped in the middle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I suggest following a rule of thumb: if your great-grandparents did not eat it, neither should you.<\/span><\/p>\n<h2>Make one sustainable change at a time<\/h2>\n<p><span style=\"font-weight: 400;\">When starting a new health regime, people are tempted to change a lot of things at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several problems with this approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, intensity. Too much at once can become overwhelming quickly, and cause people to fail before they even get started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, development. If your regime is successful, it will be difficult to track down which changes were effective and which were not.<\/span><\/p>\n<p><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/26\/how-small-daily-changes-will-improve-cardiovascular-health\/\"><span style=\"font-weight: 400;\">Changing one thing at a time<\/span><\/a><span style=\"font-weight: 400;\"> is a scientific approach to metabolic health that regularly leads to success. Slow and steady wins the race, which is why I suggest starting with dietary modifications first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following this strategy, it is not unusual for patients to naturally move from one lifestyle change to the next. As they see more and more results, they will organically take next steps into new avenues of health \u2014 including physical activity.<\/span><\/p>\n<h2>Daily movement<\/h2>\n<p><span style=\"font-weight: 400;\">&#8216;Eat less move more&#8217; is not always so cut and dry.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These days, it&#8217;s simply important to move more. This does not mean exercising at a certain time of day or spending hours in the gym. Movement<\/span><a href=\"https:\/\/www.houseofwellness.com.au\/health\/fitness\/mini-workouts-benefits\"> <span style=\"font-weight: 400;\">throughout the day<\/span><\/a><span style=\"font-weight: 400;\"> will support your metabolic health better than a simple hour of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try taking the stairs rather than the elevator, or parking further away from your workplace. If you turn to HIIT, this may boost growth hormone and stimulate muscle growth as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I like for people to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/05\/best-exercises-to-improve-your-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">prioritize resistance exercises<\/span><\/a><span style=\"font-weight: 400;\"> rather than cardio alone. Aerobics are not the most effective use of exercise time, and may counteract the weight loss effects of the cardio by<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6164815\/\"> <span style=\"font-weight: 400;\">causing people to eat more<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to remain metabolic healthy throughout your life, focus on building and maintaining muscle as much as possible.<\/span><\/p>\n<h2>Sleep enough<\/h2>\n<p><span style=\"font-weight: 400;\">I always encourage patients to sleep enough \u2014 whatever &#8216;enough&#8217; may look like in their own lives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We don&#8217;t yet have solid science to pinpoint the perfect amount of sleep. As sleep is such a customized experience, I suggest focusing on whatever the right amount is for your own body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should wake up feeling energized and refreshed in the morning. If not, you may want to reassess your allotted rest time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is hard to remain healthy while lacking quality rest. Make sure your sleeping hours are effectively spent by practicing<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/08\/16\/3-small-steps-to-better-heart-health\/\"> <span style=\"font-weight: 400;\">good hygiene habits<\/span><\/a><span style=\"font-weight: 400;\">. Avoid artificial lights too close to bedtime. Turn off your TV at night and avoid certain foods that spike blood sugar or glucose levels in the evening.<\/span><\/p>\n<h2>Relieve stress<\/h2>\n<p><span style=\"font-weight: 400;\">Our world today is<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/03\/07\/can-stress-increase-your-risk-of-developing-heart-disease\/\"> <span style=\"font-weight: 400;\">very stressful<\/span><\/a><span style=\"font-weight: 400;\">. There are factors both old and new to consider, and they all take a toll on our bodies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I understand that stress cannot be fully eliminated from modern life. This is why I advocate for relief rather than removal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no one way of doing this. For some people, focusing on a relaxing hobby may be one method of relief. For others, this may be joining a community of some sort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever the case, we must understand that stressors are and will continue to be all around us. Finding ways to <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/05\/how-can-i-manage-workplace-stress\/\"><span style=\"font-weight: 400;\">relieve the pressure<\/span><\/a><span style=\"font-weight: 400;\"> will be critical to ongoing metabolic health.<\/span><\/p>\n<h2>Get a doctor who gets it<\/h2>\n<p><span style=\"font-weight: 400;\">You need to take an active role in your own health. This means partnering with a physician or health practitioner who understands the principles and benefits of metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This may mean finding a different health practitioner. I&#8217;ve seen many people integrate positive metabolic changes only to meet pushback from their current providers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is never a good situation to be in when your physician is actively working against health improvements. Find a healthcare practitioner who will be curious about the things that you are curious about, and remain supportive of positive life changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in reading more about these seven metabolic principles, I recommend reading my book<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/books\/\"> <span style=\"font-weight: 400;\">Stay Off My Operating Table<\/span><\/a><span style=\"font-weight: 400;\">. I provide more actionable tips and go into greater detail regarding each segment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you would like to chat with a professional about your personal considerations, you are welcome to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/talk-to-ovadia\/\"><span style=\"font-weight: 400;\"> book a complementary meeting<\/span><\/a><span style=\"font-weight: 400;\"> to discuss any and all principles of metabolic health. If I&#8217;m not the right physician for you, I would be happy to help you find the right fit.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Metabolic health does not have to be an overwhelming or confusing concept. I believe that the simpler metabolic health can be explained, the greater chance we have of understanding it and making changes that support and optimize our health. There are several big principles I want you to understand, specifically regarding your metabolic health, wellness, &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/24\/the-7-principles-of-metabolic-health\/\"> <span class=\"screen-reader-text\">The 7 Principles of Metabolic Health<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[9,73,30],"class_list":["post-17510","post","type-post","status-publish","format-standard","hentry","category-blog","tag-metabolic-health","tag-sleep","tag-stress"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The 7 Principles of Metabolic Health | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 7 Principles of Metabolic Health | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Metabolic health does not have to be an overwhelming or confusing concept. 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