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Metabolic health. This phrase is tossed around a lot on Tw and other platforms. Is it your BG level? A1c? Trig/HDL ratio? ApoB or non-HDL level?
Well, yes.. sort of, it's most of the above.
What is met health and why shld everyone exercise?
Well, yes.. sort of, it's most of the above.
What is met health and why shld everyone exercise?
I know many athletes are trying CGMs now... but not sure how useful or sticky this will be-- time will tell. Your BG level may be important... but
But for the other 99% of you, check your Trig/HDL ratio. We can start here... It's a good marker for IR. https://www.sciencedirect.com/science/article/abs/pii/S0002914905007411
But for the other 99% of you, check your Trig/HDL ratio. We can start here... It's a good marker for IR. https://www.sciencedirect.com/science/article/abs/pii/S0002914905007411
If you are insulin resistant your muscle cells can't take up glucose well... the GLUT4 transporter system is "broken". The glucose stays in your blood and goes to the liver... the liver packages it as triglycerides...
This is certainly a sign of poor "metabolic health"
This is certainly a sign of poor "metabolic health"
If you have IR and do exercise, you may find your aerobic zones are narrow... you shoot right through them to Zone 3-5 when exercising. One reason for aerobic deficiency in athletes-- there are more. But with IR you have poor metabolic flexibility. Your mito burn glucose sooner
For most, I imagine when they refer to metabolic health they are trying to tell you how well your mitochondria are working. There's some nuance here, but they seem close to being the root cause of metabolic disease. Mitochondrial dysfunction = metabolic disease
Poorly functioning mitochondria have diminished flexibility and can't metabolize fat as well as those who are fit. You also have fewer mitochondria... and perhaps mito turnover is low too. So these mito burn glucose... which quickly raises lactate - now ur tired.
Mitochondria also have a very short half-life... maybe two weeks... so if you exercise "occasionally" you may not be adding mitos faster enough, or maintaining your level.
How do we improve mitochondrial number, function, and efficiency? Yep.. Z2 :-) https://www.howardluksmd.com/sports-medicine/zone-2-hr-training-live-longer-less-injury/
How do we improve mitochondrial number, function, and efficiency? Yep.. Z2 :-) https://www.howardluksmd.com/sports-medicine/zone-2-hr-training-live-longer-less-injury/
Sure... higher level exercise improves lactate clearance and endurance... but for 98% of us, our goal is to optimize for health and longevity. And face it... most people don't like to sweat or be in pain... So Z2 training is perfect for them.
How do you know you're in Zone 2?
You can breathe through your nose...
Your lactate is under 2mmol -
.
You can talk or sing
or your DFA-Alpha1 is over 0.8 :-) - my new fav toy.
Try the Logger App- with a chest strap.
You can breathe through your nose...
Your lactate is under 2mmol -
.You can talk or sing
or your DFA-Alpha1 is over 0.8 :-) - my new fav toy.
Try the Logger App- with a chest strap.
What about the Peloton crowd and runners who often push too hard too often... is there is a chance that their mitochondria don't appreciate those all-out efforts? I'm glad you asked ... Yes. https://www.nature.com/articles/d41586-021-00703-x
Exercise is the perfect medicine...
- it
metabolic flexibility
-it
insulin resistance
- it # of mitochondria
- it your blood pressure
- risk of heart disease
- dementia risk
...
- it
metabolic flexibility-it
insulin resistance- it
# of mitochondria- it
your blood pressure-
risk of heart disease-
dementia risk...
Just keep in mind... the dose and type of exercise are important... for most of you that can be walking... no sweat or pain involved. Your joints will thank you too... Why? Because arthritis is a biological issue, not a mechanical issue. https://www.howardluksmd.com/knee/arthritis-knee/exercise-improves-knee-arthritis-pain/
For those who do exercise... your health will improve with hours upon hours of those boring, junk, dull slow miles you put it :-) When you do get bored... think of your mitochondria.. they're super happy... and that will help you live longer.
For runners... most amateurs run too hard too often... you run right through your aerobic zones... Train slow to run fast... right?? You too need to adopt more Zone 2 efforts... besides the improvement in your health... you'll spend less time injured https://www.howardluksmd.com/sports-medicine/training-error-tendinopathy-and-overuse-in-runners/
So... Met health.
-Can sustain Z2 efforts
-can store/clear glucose well.
- have a large number of well-functioning mitochondria that can switch from fat/glucose easily when needed.
-low trigs
-low A1c
-- did I mention low LDL/ApoB ???
- chronic dz burden
-Can sustain Z2 efforts
-can store/clear glucose well.
- have a large number of well-functioning mitochondria that can switch from fat/glucose easily when needed.
-low trigs
-low A1c
-- did I mention low LDL/ApoB ???
-
chronic dz burden
