Metabolic syndrome is the precursor condition that increases your chances of diseases such as diabetes, cardiovascular disease, stroke, non-alcoholic fatty liver disease, osteoarthritis, some cancers and obstructive sleep apnea (OSA). All conditions that kill our quality of life and shorten lifespan.
Two out of three adults in the United States and Australia have Metabolic Syndrome and don't even know it.
However, this week I’ll give you 3 simple steps you can implement to protect against and even reverse this condition.
Characterised by abdominal fat or pot belly, high blood pressure, high LDL cholesterol and blood fats. More than 66% of adults in the United states and Australia actually have Metabolic Syndrome and don’t even know it. The good news is you can protect yourself and even reverse the condition by following these 3 steps.
1. The right type of Exercise.
Resistance training may be the most beneficial type of exercise that will reduce the risk, developing Metabolic Syndrome. In fact, just 2 workouts a week as per our Functional FIRE workshops is a research-proven method to reducing risk and even reversing the condition.
The reason is the unique physical and chemical changes that occur in your muscles when you lift weights. These changes improve the body’s insulin sensitivity and the control of blood glucose. In turn this improves blood lipid profiles which protect against abdominal obesity and diabetes.
2. Get better sleep.
Did you know that even one night of sleep deprivation or not getting enough quality hours of sleep, can create diabetic symptoms such as increased tissue inflammation and insulin insensitivity. This in turn sets off a hormonal cascade that reflects type-2 diabetes, which in turn is likely to increase fat storage and weight gain. And that’s just one night! So if one night of sleep deprivation can do this, just imagine what happens from weeks, months or even years of poor quality sleep.
How much do you need? That's a great question! Individual needs vary tremendously. However, we do know that most people today don't get enough. so a good rule of thumb is to try get at least 6-8 hours of uninterrupted sleep every 24 hours.
3. Eat breakfast.
Skipping breakfast creates a hormone profile that can leads to an over consumption of food later in the day. Even worse, due to the gut hormone profile that skipping breakfast creates, you are more likely to consume high-calorie, high-fat foods. Conversely, research has demonstrated that consuming most of our calories earlier in the day aids in weight loss, fat loss, reduce waist circumference and improves insulin sensitivity compared to consuming more of our day’s calories in the evening.
Why type of breakfast is best to improve health and fat loss? Simply go to 'recipes' at the top menu and select 'breakfast choices'.
Three easy things that you can do to avoid Metabolic Syndrome X.
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