Metabolic Syndrome & the Purported Benefits of Metabolic Conditioning
Metabolic syndrome (a.k.a. insulin resistance and syndrome X) was first officially defined in 1998 by the World Health Organization. Although it was likely to have been in exitance for many decades, its prevalence has been on a steady rise. It is not a disease, but rather a group of risk factors that increase a person’s risk of specific diseases, including type 2 diabetes, heart disease, and stroke. It is the process of atherosclerosis – plaque build-up in the arteries – that leads to heart attacks and strokes, which can be debilitating, or even deadly.
What are the risk factors?
The five risk factors of metabolic syndrome include elevated blood sugar (insulin resistance), high blood pressure, low levels of HDL (“good”) cholesterol, elevated triglycerides, and excess fat deposits in the abdomen (abdominal obesity).
What are the risk factor criteria?
Blood sugar: 100 mg/dl or greater (fasting level)
Blood pressure: 130/80 mmHg
HDL cholesterol: less than 40 mg/dL (men); less than 50mg/dL (women)
Triglycerides: 150 mg/dL or greater
Waist circumference: 40 inches or greater (men); 35 inches or greater (women)
The criteria for metabolic syndrome were established by the American Heart Association and the National Heart, Lung, and Blood Institute.[i] A person must have at least 3 of the 5 risk factors to be diagnosed with metabolic syndrome.
Other factors which may contribute to the development of metabolic syndrome and its associated conditions include:
- Unhealthy lifestyle – being sedentary and/or eating a diet high in processed foods.
- Excessive or on-going stress
- Poor quality sleep
- Tobacco use
- Genetics or family history
- Changing sex hormone levels – declining estrogen after menopause in women/low testosterone in men or women may increase risk of insulin resistance.
- Medication use – corticosteroids; oral contraceptives; some antidepressants; beta-blockers and thiazide diuretics for high blood pressure; thiazolidinediones for type 2 diabetes.
As more and more Americans are becoming obese, the incidence of metabolic syndrome will continue to increase. Its effects on quality of life and life expectancy will be significant and financially burdensome. Now is the time to take action. Despite the bad news, there are tangible actions you can take to reduce your risk. The overall concept is termed “metabolic conditioning,” or “MetCon” for short.
What is metabolic conditioning?
Metabolic conditioning is a relatively new and trendy concept that refers to structured, high-intensity exercises that help the body increase and release energy. It’s a way of increasing the body’s metabolic efficiency which in turn promotes weight loss, increased lean muscle mass, and improved athletic performance – all within a shorter time frame than traditional exercise and training programs. Instead of “slow and steady,” metabolic conditioning is “fast and furious.”
What are the health benefits of metabolic conditioning?
- The body burns more calories during a workout session AND continues to burn at a high rate after the workout.
- The amount of oxygen used during a workout session (i.e., (aerobic capacity) is increased.
- The body’s amount of lean muscle mass is increased and the amount of body fat is decreased.
What are the downsides of metabolic conditioning?
For as attractive as it seems – accelerated weight loss and increased fitness – metabolic conditioning is not for everyone, especially for those with an underlying health condition. Even seemingly healthy people may experience an adverse event. Typically, a metabolic conditioning program consists of specific exercises “prescribed” by a fitness trainer or exercise physiologist. Exercises not performed properly can potentially result in injury or possibly death. Even if you are in relatively good health, check with your primary provider before seeking out a fitness trainer, or even trying this type of intense training on your own. Don’t try to be a weekend warrior either, especially as you get older. If you haven’t exercised in a long time, sudden intense exercise is risky. Always consult with your healthcare provider first.
How can I reverse metabolic syndrome without doing metabolic conditioning?
Lifestyle changes that utilize the “slow and steady” method are much safer and will help get your metabolic syndrome under control and in turn, improve your health outlook. With sensible dietary changes, moderate intensity physical activity, and better sleep, you’ll start losing weight, lowering your blood pressure, improving your cholesterol levels, and decreasing your insulin resistance. And of course, if you smoke, STOP. A few simple lifestyle changes can make all the difference, even if you have “bad” family genes. You can overcome the negative with positive changes.
Some simple dietary changes you can make include:
- Reducing your sugar intake.
- Limiting your consumption of “white” foods, i.e., white sugar, white flour, white rice, etc.
- Reducing the amount of fast and fried foods.
- Avoiding highly processed foods as much as possible.
- Eliminating soda (even those with artificial sweeteners) entirely.
So, in a nut shell, give up the Standard American Diet and opt for an eating style more like the Mediterranean Diet or one of the other 4 Blue Zone Diets. It may a little rough at first, but over time, you’ll come to appreciate the joy of healthy eating. AND, you’ll improve your metabolic profile going forward.
[i] Grundy SM, Cleeman JI, Daniels SR, et al. Diagnosis and management of the metabolic syndrome: an American Heart Association/National Heart, Lung, and Blood Institute Scientific Statement. Circulation. 2005;112(17):2735-2752.