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Healthy Nutrition Habits During Holidays and Travel: Tips for Coaches

Supporting Healthy Nutrition Habits During Holidays and Travel: Tips for Coaches

The holiday season and travel can easily derail a client’s health progress without strategies to manage inevitable challenges. As a health and wellness professional, offering practical, actionable strategies can empower clients to stay on track with their health goals while still enjoying the season. In this article, we review common challenges people face during the holiday season and while traveling, and solutions you can offer to help clients.

Healthy Holidays

The time between late November and the new year is often a time of indulgence – enjoying large, festive meals, parties, and sweet treats. All of this comes amid one of the busiest times of the year, making it easy to put health on the back burner. It’s important to provide strategies in advance of when clients need them, so they have the tools to stay on track. 

Holiday Treat Mindset

People often fall into one of two mindsets about holiday treats: (1) It’s ok to over-indulge during the holidays. I’ll focus back on health in the new year; or (2) I can’t enjoy any treats. Treats will derail my health progress. 

Neither is a healthy mindset. We want people to make healthier choices during the holidays, but it’s also important to be able to enjoy the foods you love in a healthy way. 

Strategies: 

• Enjoy holiday treats in moderation, but do it in a smarter way. Suggest strategies like filling up on whole, nutrient-dense foods first to reduce the impact of sugary treats on blood sugar and reduce the urge to over-indulge (a.k.a. eat your vegetables and protein first!). 
• Share recipes or ingredient swaps for better-for-you holiday treats that reduce total sugar or make a healthier classic treat in a fun, creative way.

Social Gatherings

Social events often mean an abundance of foods, drinks, and peer pressure to partake. 

Strategies: 

• Encourage clients to bring a healthy dish to share, ensuring they have at least one nutritious option. 
• Suggest filling half their plate with vegetables and proteins and eating this before sampling smaller portions of richer foods. Simple visual cues like this can help remind them of a nutrient-dense, whole-foods-first approach.
• Help clients set implementation intentions. These are generally “if-then” plans that pre-establish what behavior they should initiate in a challenging situation to keep them on track with their goals. First, identify situations your clients know they struggle with. Then, have them set implementation intentions around that situation. Here’s an example: “If I feel pressured by someone to eat or drink more than I want, then I will smile and say, “Thank you, but I’m already feeling satisfied!” Numerous scientific studies show this behavioral approach helps people overcome challenges and increases success rates of achieving goals. 
• Promote mindfulness, suggesting clients slow down, savor the flavors, and check in with themselves. Here’s an example: “When you decide to have a holiday treat, take the time to taste and enjoy each bite. Take a moment after a few bites to note see how satisfied you feel. You might find a small portion satisfies your craving.”

Traveling Smart

We all know how easily travel can throw you off your health game. Getting out of our normal routines makes it harder to keep up healthy habits. Here are some strategies you can share with clients to reduce the impact of travel on their healthy routine. 

Strategies:

• Help clients with recommendations for shelf-stable, nutrient-dense foods and snacks they can bring with them such as protein bars, walnuts or almonds, protein powder, nut butter single-serves, and fruits and vegetables (domestic travel only) that travel well like apples, clementines, and baby carrots.
• Guide clients on how to make healthier choices at fast food and standard restaurants. Encourage them to look for grilled, roasted, or baked options with plenty of protein and vegetables; request dressings and sauces on the side and/or opt for a vinegarette style dressing.
• Educate clients on hydration. Travel often leads to dehydration, which can be mistaken for hunger. Remind clients to carry a refillable water bottle and aim to drink consistently throughout the day. 
• Travel can increase anxiety, which can lead to turning to old, food-centric coping habits. Helping clients to set implementation intentions as described above can help them recognize these situations and be better prepared to conquer them.

Final Thoughts

The holidays and travel don’t have to derail healthy habits. By equipping clients with practical strategies and reframing techniques, you can help them approach these situations with confidence and a focus on balance. Remind them that progress isn’t about perfection – it’s about making small, consistent choices that align with their goals. 

As a coach, your guidance can turn these challenges into opportunities for growth and success – teaching them life-long strategies to support health during the holidays and travel.

About Erin Glynn, PhD
Dr. Glynn is an expert in metabolism, exercise physiology, weight management, and metabolic disease, with over 30 published research articles in these fields. After a decade conducting academic research in these areas, Erin transitioned to researching and developing dietary supplements and health programs – leading a global R&D team of nutrition scientists. In 2023, she left the corporate world to found Nuchi Health – a company with a mission to provide credible, no-hype nutrition, health, and wellness education for consumers and health practitioners. Dr. Glynn hosts the Nuchi Health Podcast and serves in leadership and advisory roles for the American Society for Nutrition (ASN) and Unicity International. 

Overcoming Common Pitfalls in Achieving Better Metabolic Health

While optimizing metabolic health is critical for preventing chronic diseases and improving overall wellness, there can be many challenges you and your clients may encounter along the way. As a coach, understanding these challenges is essential to guiding clients effectively. In this article, we’ll explore common pitfalls and solutions to overcome them.

Pitfall 1: Lack of Awareness and Understanding

Many clients may not fully understand what metabolic health is or why it matters. They may focus primarily on weight or appearance rather than the internal markers – like blood sugar or blood lipids – that define metabolic health.

Solution: Education and Clear Communication
One of the most important roles of a coach is to educate clients about the key indicators of metabolic health. Clear, simple explanations of why the key metrics of metabolic health are critical to their long-term health can increase motivation.

• Action Step: Start by explaining how good metabolic health is linked to prevention of chronic diseases like heart disease and type 2 diabetes, energy levels, and longevity. Use tangible examples, such as how controlling blood sugar can improve focus and mood, to make the information more relatable.

Pitfall 2: Overemphasis on Weight

Clients tend to focus exclusively on weight loss, viewing weight as the most important marker of health. While weight management is important, it doesn’t tell the whole story of a person’s metabolic health. It’s possible for someone to be within a “healthy” weight range but still have poor metabolic health.

Solution: Shift Focus to Include Key Metabolic Markers
Encourage clients to broaden their view of health beyond the scale. Help them understand improving blood sugar control, reducing waist circumference, or lowering blood pressure can often be more impactful to health than just losing weight.

• Action Step: Help clients track what they can within the 4 metrics for metabolic health: blood sugar, blood lipids, blood pressure, and waist circumference. They may only be able to assess blood sugar and lipids once a year at an annual physical, but blood pressure and waist circumference can be easier metrics to track. Tracking other metrics helps clients see and celebrate non-scale victories. 

Pitfall 3: Unrealistic Expectations and Quick Fixes

With the prevalence of fad diets and quick-fix health programs on social media, many clients expect rapid results. However, improving metabolic health is a process that requires sustained lifestyle changes.

Solution: Set Realistic, Sustainable Goals
As a coach, it’s important to set expectations early. Help clients understand that while certain health changes can start within a few weeks, other improvements may take several months or longer.

• Action Step: Break down goals into smaller, achievable steps. For example, instead of setting a goal to “lower blood pressure,” start by encouraging clients to practice daily stress reduction techniques and lower sodium intake if indicated. Track progress on measures you have access to and celebrate even small wins to keep clients motivated.

Pitfall 4: Inconsistency

Consistency is key to achieving optimal metabolic health, but many clients struggle with sticking to healthy habits over time. Whether it’s busy schedules, lack of motivation, or limited access to healthy foods, inconsistency can be a major challenge.

Solution: Build Sustainable Routines
To help clients stay consistent, focus on building small, sustainable habits rather than large, drastic changes. For example, if a client struggles with exercise, suggest starting with short, daily walks instead of committing to more strenuous activity.

• Action Step: Encourage clients to integrate healthy habits into their existing routines. For example, if a client has a busy schedule, suggest meal prepping on weekends to ensure they have healthy food options during the week.

Pitfall 5: Confusion about Nutrition

With all the conflicting information on diets, many clients struggle to understand what they should eat to improve metabolic health. Some may fall prey to fad diets that don’t result in health improvements, or worse – harm health.

Solution: Simplify Nutrition Advice
Focus on guiding clients toward a balanced, whole-foods-based diet that supports metabolic health. Encourage them to prioritize nutrient-dense foods, such as vegetables, fruits, lean proteins, healthy fats, and whole grains.

• Action Step: Provide simple, actionable nutrition tips, such as eating more fiber, reducing processed food intake, and incorporating healthy fats like avocados and olive oil. Remind clients that balance and moderation are more important than restrictive dieting. 

Final Thoughts

Achieving optimal metabolic health is a long-term process that requires consistent effort and support. As a health and wellness coach, you play a crucial role in helping clients through challenges like these on their journey to better health. By focusing on education, setting realistic goals, building sustainable habits, and offering practical solutions to common barriers, you can help your clients improve their metabolic health and reduce their risk of chronic diseases. 

As a final thought as we wrap up this series of four articles on metabolic health, by understanding the importance of metabolic health, how to assess a client’s current status, how to customize lifestyle interventions to improve metabolic health, and how to help clients through challenges along the way, you can have life-changing impact on your client’s current and future health.

About Erin Glynn, PhD
Dr. Glynn is an expert in metabolism, exercise physiology, weight management, and metabolic disease, with over 30 published research articles in these fields. After a decade conducting academic research in these areas, Erin transitioned to researching and developing dietary supplements and health programs – leading a global R&D team of nutrition scientists. In 2023, she left the corporate world to found Nuchi Health – a company with a mission to provide credible, no-hype nutrition, health, and wellness education for consumers and health practitioners. Dr. Glynn hosts the Nuchi Health Podcast and serves in leadership and advisory roles for the American Society for Nutrition (ASN) and Unicity International. 

Improving Metabolic Health: Actionable Tips for Coaches and Clients

As a health and wellness coach, one of your primary roles is to help clients improve their overall health – and we know that building a strong foundation in metabolic health is key. In this article, we provide practical, science-backed tips for optimizing the four key metabolic health markers.

Why Focus on Metabolic Health?

Improving metabolic health is not just about reducing the risk of chronic diseases like diabetes and heart disease; it’s about helping your clients feel better, improve their energy levels, and achieve long-term wellness. The latest statistics indicate less than about 10% of Americans meet the criteria for optimal metabolic health (1). As a coach, you can play a crucial role in raising awareness of metabolic health with clients and reversing the trend by providing personalized, actionable advice.

Before implementing any of the strategies below, ensure they fall within your scope of practice. If a client has a medical condition or is on medications, it’s important their healthcare provider is aware of lifestyle changes to monitor changes in their condition and adjust medications as needed.

Tips to Manage Blood Sugar

Chronically high blood sugar and insulin resistance are precursors to Type 2 diabetes, and improving blood sugar control can reduce the risk of metabolic syndrome. In addition to regular exercise, these actions can support healthy blood sugar levels. Learn more here.

1. Reduce glycemic variability

Glycemic variability is how much blood sugar fluctuates from a person’s average, both higher and lower. Stabilizing blood sugar levels can improve symptoms experienced with large swings such as fatigue, brain fog, irritability, headache, hunger, and cravings for sugar. 

Actions 

• Avoid consuming simple carbohydrates alone. Simple carbs, like those found in sugar, quickly enter the bloodstream and spike blood sugar, which can result in a drop of blood sugar later. Consuming protein, fiber, and/or healthy fat with carbohydrates helps slow digestion and absorption, leading to more stable blood sugar levels throughout the day​ (2, 3). 
• Use meal sequencing. Consuming carbohydrates later in the meal, after some protein, fat, and/or fiber, has been shown to reduce the blood sugar response to a meal (3).

2. Move after meals and throughout the day

Light activity after meals can significantly lower blood sugar levels by promoting glucose uptake in muscles (4, 5). In addition, being sedentary throughout the day is independently associated with increased risk of cardiometabolic disease and glucose control (6, 7). Even if your client is exercising for 30-60 minutes of the day, if they remain sedentary most of the other waking hours, metabolic health suffers.

Actions 

• Walk for 10-30 minutes after meals, particularly after larger or carb-heavy meals and later meals such as dinner. Other movement that contracts muscles such as air squats, dancing, marching in place, or calf raises can similarly lower post-meal blood sugar. 
• Break up periods of sitting or sedentary behavior often with movement such as marching in place, walking, or similar activity. 

Muscle movement promotes glucose uptake independent of insulin, so this post-meal and increased daily movement is particularly important for insulin-resistant individuals.

Tips to Improve Blood Lipids

The two main lipids of concern for metabolic health are triglycerides and HDL cholesterol. The following lifestyle changes can help lower triglycerides and boost HDL to more desirable levels.

1. Focus on sustainable dietary changes

A diet high in simple carbohydrates and saturated fat can raise triglyceride levels (8).

Actions

• Promote a well-balanced diet that prioritizes complex carbohydrate sources over simple carbs, and mono- and polyunsaturated fats over saturated fat. This means swapping refined carbohydrates for whole grain options and replacing foods like butter, red meat, and full-fat dairy, with olive oil, fatty fish a few times a week, low-fat dairy, nuts, and seeds.
• Help clients identify and stick to their daily caloric target. Excess calories from carbohydrates and even healthy fats can be stored as triglycerides.

2. Encourage a combined exercise program

A combined program of aerobic and resistance exercise helps lower triglycerides and increase HDL cholesterol (9, 10). 

Actions

• Suggest at least 30 minutes of physical activity on most days of the week, including both aerobic and strength-training exercises. This is the minimum shown for benefits, with a dose-response relationship between activity level and increases in HDL cholesterol. 
• Higher intensity aerobic exercise may be required (if feasible) for reductions in triglyceride levels. Progress clients towards moderate-intensity aerobic exercise at 85% HRmax and moderate- to high-intensity resistance training at 75-85% 1 RM as is safe to do so.

3. Reduce Alcohol Consumption

Alcohol can increase triglyceride levels, while some research suggests moderate intake may increase HDL cholesterol (11).

Action

• Encourage clients to refrain from or reduce alcohol intake, aiming for no more than one drink per day for women and two for men if consumed.

Tips to Lower Blood Pressure

High blood pressure is a significant risk factor for cardiovascular disease and one of the key indicators of poor metabolic health. If a client is already on blood-pressure lowering medication, it’s important for their healthcare provider to be aware they are also making lifestyle changes as their medications may need to be adjusted as their blood pressure improves.

1. Program Aerobic Exercise

Aerobic exercise is an effective way to lower blood pressure, particularly at higher intensities and in people who already have elevated blood pressure (12, 13).

Action 

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week as feasible. While resistance training is important for many reasons, data suggests endurance training is likely most effective over resistance training alone or a combined program for lowering blood pressure.

2. Promote Stress Reduction Techniques

Chronic stress can lead to elevated blood pressure by increasing levels of the stress hormone cortisol, but mindfulness techniques have been shown to lower stress and reduce blood pressure (14).

Action

• Promote 5-10 minutes daily of stress reduction techniques such as mindfulness meditation, deep breathing exercises, or yoga.

3. Dietary Adjustments

Specific hypertension-focused diets like the DASH Diet have been shown to lower blood pressure. 

Action

• If within your scope of practice, you can support clients to understand the DASH Diet or a similar plan. Dietary changes may include reduced sodium and a focus on getting nutrients from the diet that support healthy blood pressure like calcium, magnesium, potassium, and fiber.

Tips to Improve Waist Circumference

Waist circumference is an essential indicator of visceral fat, which can lead to insulin resistance and inflammation. Interventions to reduce waist circumference should focus on improving overall body composition through weight loss as indicated and a maintenance or increase of muscle mass. 

1. Aerobic and Resistance Exercise

A combination of aerobic and resistance exercise can support weight loss and improved body composition.

Action 

• Tailor exercise recommendations based on your client’s goals and needs in other areas of metabolic health improvement.

2. Optimize Diet

If a client has elevated waist circumference, they likely need to lose weight. Supporting them with the right dietary approach can help reduce weight and visceral fat through healthier food choices. 

Action 

• Ensure clients are on a healthy eating plan, tailored to calorie needs focused on healthy weight loss and maintenance of muscle mass through adequate protein intake.
• Reduce intake of processed foods and simple carbohydrates, consuming complex sources for carbohydrates and additional fiber.
• Reduce or eliminate alcohol consumption, aiming for no more than one drink per day for women and two for men if consumed.

Final Thoughts

Improving metabolic health requires a multi-faceted approach that includes regular physical activity, dietary modifications, and stress management. For health and wellness coaches, the key is to provide personalized, actionable advice that clients can implement in their daily lives. By focusing on small, sustainable changes in each of the four key metabolic health metrics, coaches can help clients achieve lasting improvements in their health and reduce their risk of chronic diseases.

References:

(1) O’Hearn M, Lauren BN, Wong JB, Kim DD, Mozaffarian D. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. J Am Coll Cardiol. 2022 Jul 12;80(2):138-151. doi: 10.1016/j.jacc.2022.04.046. PMID: 35798448.

(2) Tricò D, Baldi S, Tulipani A, Frascerra S, Macedo MP, Mari A, Ferrannini E, Natali A. Mechanisms through which a small protein and lipid preload improves glucose tolerance. Diabetologia. 2015 Nov;58(11):2503-12. doi: 10.1007/s00125-015-3710-9. Epub 2015 Jul 30. PMID: 26224101.

(3) Nesti L, Mengozzi A, Tricò D. Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications. Front Endocrinol (Lausanne). 2019 Mar 8;10:144. doi: 10.3389/fendo.2019.00144. PMID: 30906282.

(4) Reynolds AN, Mann JI, Williams S, Venn BJ. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia. 2016 Dec;59(12):2572-2578. doi: 10.1007/s00125-016-4085-2. Epub 2016 Oct 17. PMID: 27747394.

(5) Manohar C, Levine JA, Nandy DK, Saad A, Dalla Man C, McCrady-Spitzer SK, Basu R, Cobelli C, Carter RE, Basu A, Kudva YC. The effect of walking on postprandial glycemic excursion in patients with type 1 diabetes and healthy people. Diabetes Care. 2012 Dec;35(12):2493-9. doi: 10.2337/dc11-2381. Epub 2012 Aug 8. PMID: 22875231.

(6) Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022 Aug;52(8):1765-1787. doi: 10.1007/s40279-022-01649-4. Epub 2022 Feb 11. PMID: 35147898.

(7) Healy GN, Dunstan DW, Salmon J, Cerin E, Shaw JE, Zimmet PZ, Owen N. Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes Care. 2008 Apr;31(4):661-6. doi: 10.2337/dc07-2046. Epub 2008 Feb 5. PMID: 18252901.

(8) Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, and cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):502-9. doi: 10.3945/ajcn.2008.26285. Epub 2010 Jan 20. PMID: 20089734.

(9) Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014 Feb;44(2):211-21. doi: 10.1007/s40279-013-0110-5. PMID: 24174305.

(10) Smart NA, Downes D, van der Touw T, Hada S, Dieberg G, Pearson MJ, Wolden M, King N, Goodman SPJ. The Effect of Exercise Training on Blood Lipids: A Systematic Review and Meta-analysis. Sports Med. 2024 Sep 27. doi: 10.1007/s40279-024-02115-z. Epub ahead of print. PMID: 39331324.

(11) Klop B, do Rego AT, Cabezas MC. Alcohol and plasma triglycerides. Curr Opin Lipidol. 2013 Aug;24(4):321-6. doi: 10.1097/MOL.0b013e3283606845. PMID: 23511381.

(12) Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013 Feb 1;2(1):e004473. doi: 10.1161/JAHA.112.004473. PMID: 23525435.

(13) Schneider VM, Domingues LB, Umpierre D, Tanaka H, Ferrari R. Exercise characteristics and blood pressure reduction after combined aerobic and resistance training: a systematic review with meta-analysis and meta-regression. J Hypertens. 2023 Jul 1;41(7):1068-1076. doi: 10.1097/HJH.0000000000003455. PMID: 37115856.

(14) Intarakamhang U, Macaskill A, Prasittichok P. Mindfulness interventions reduce blood pressure in patients with non-communicable diseases: A systematic review and meta-analysis. Heliyon. 2020 Apr 28;6(4):e03834. doi: 10.1016/j.heliyon.2020.e03834. PMID: 32373739.

About Erin Glynn, PhD
Dr. Glynn is an expert in metabolism, exercise physiology, weight management, and metabolic disease, with over 30 published research articles in these fields. After a decade conducting academic research in these areas, Erin transitioned to researching and developing dietary supplements and health programs – leading a global R&D team of nutrition scientists. In 2023, she left the corporate world to found Nuchi Health – a company with a mission to provide credible, no-hype nutrition, health, and wellness education for consumers and health practitioners. Dr. Glynn hosts the Nuchi Health Podcast and serves in leadership and advisory roles for the American Society for Nutrition (ASN) and Unicity International. 

Assessing Metabolic Health: A Guide To Key Metrics And Obtaining Measures

Metabolic health is foundational to overall well-being, yet most people are unaware of its importance and how to assess overall metabolic health. Recent estimates indicate less than 10% of American adults are metabolically healthy, defined as having optimal levels of blood sugar, blood lipids, blood pressure, and abdominal fat without the use of medications for these indications (1, 2). 

Here, we take a deeper look at the 4 key metrics used to assess metabolic health, how to support clients in obtaining their measures of metabolic health, and a guide to high-level interpretation of results. 

Why Coaches Should Understand Metabolic Health Metrics

Understanding how to assess and discuss metabolic health with your clients is an important step to improving their long-term health and lowering risk of chronic diseases. Identifying key areas for client support allows coaches to tailor evidence-based lifestyle interventions and to track client progress over time – key differentiators from one-size-fits-all solutions. 

Measuring Metabolic Health

In a previous article, I introduced the 4 key metrics used to assess metabolic health, their connection to risk of diseases, and optimal levels. To assess an individual’s overall metabolic health, you need to have the following measures: 

1. Blood sugar – either as fasting plasma glucose or HbA1c, but ideally both;
2. A blood lipid profile either including triglycerides and high-density lipoprotein (HDL) cholesterol, or the Total cholesterol: HDL cholesterol ratio can also be used; 
3. Blood pressure; and
4. Waist circumference 

The first three metrics are often measured at an annual physical, so many clients may already have these results. If not, you can encourage them to go for an annual physical – ensuring they ask for these standard tests if covered by their health plan. 

Alternatives to physician-ordered testing

If a client does not have access to a healthcare provider for these tests, there are many walk-in labs (e.g. LabCorp, Quest, walkinlab.com) or at-home testing kit services that can test blood sugar (usually as HbA1c) and lipids. While the at-home test kits like this one can be convenient and affordable, the process can be confusing for first-time users. If you suggest one of these options for your clients, going through the process yourself will ensure you provide the best support for your clients. You will also want to ensure the test covers fasting glucose or HbA1c, HDL-cholesterol, and either triglycerides, total cholesterol, or both.

Considerations for At-home Health Tests

The most common at-home test kits for blood sugar and lipids will use a finger prick blood collection. This process can be tedious, and there are many tips to ensure a better experience and viable sample. Heating the arm and hand prior to the finger prick, being hydrated, pricking on the side of finger rather than the center of the fingertip, holding the hand below the heart, and not excessively squeezing the finger to get blood are all actions that can improve consumer experience and the quality of the lab sample. Ensuring clients watch demonstration videos and read instructions thoroughly is also important. 

However, these tests only cover metrics 1 and 2, the blood-based testing. You will have to find alternate ways to obtain blood pressure and waist circumference measures.

How to Assess Blood Pressure 

Some pharmacies still offer walk-in blood pressure readings, but it is best to check with individual stores for more information. This is also a service you can offer clients if you have training in measuring blood pressure. Whether a client has the reading performed by you or another party, communicate the following to ensure an accurate reading:

• Sit quietly and relax for at least 5 minutes before taking the measure
• Avoid strenuous activity, caffeine, and nicotine for at least 30 minutes prior
• Sit with feet flat on the floor, and avoid crossing legs and talking or moving during the measure
• Rest the arm on a flat surface at about heart level, and use a bare arm when possible
• Take at least 2 readings, 1-2 minutes apart and record the average

Following these steps will provide a more accurate reflection of blood pressure, as conditions like “White coat syndrome” and other anxieties can sometimes result in higher readings that may not reflect typical blood pressure.

How to Assess Waist Circumference

Waist circumference is a simple but effective proxy for abdominal fat you can offer your clients, but procedure should be followed for accuracy and consistency:

• Have the individual stand straight, with feet shoulder-width apart and a relaxed abdomen (don’t hold breath or suck in stomach)
• Find the top of the hip bones (iliac crest), and use a measuring tape to assess waist circumference at the level of the top of the hip bones, making sure the tape is snug but not compressing the skin
• Measure at the end of a normal exhale

Interpreting Key Metabolic Health Metrics

The following table summarizes optimal, intermediate, and poor ranges for each metric (1,2). The goal is to shift all measures towards the optimal category. These values can help you assess a client’s status in each key area for a full picture of metabolic health.

Abbreviations: BMI, body mass index; DBP, diastolic blood pressure; F, female; FPG, fasting plasma glucose; HDL, high-density lipoprotein cholesterol; M, male; NA, not applicable; TG, triglyceride; SBP, systolic blood pressure; WC, waist circumference
*Without use of related medications to achieve optimal range.

What If the Numbers Are Out of Range?

While you should not provide medical advice to individuals unless you are a qualified healthcare provider, you may likely be the first person to discuss the importance of metabolic health with your client, and to explain what their levels mean in terms of overall metabolic health. If you use an external lab or at-home test and results are out of range, clients should discuss the results with a qualified healthcare professional. 

Final Thoughts

Assessing metabolic health is the first step toward improving it – and most people don’t know their metabolic health status. By monitoring the 4 key metrics reviewed, coaches can identify early signs of metabolic dysfunction. This will be extremely valuable for your clients on their journey to improve their health, and it will guide you to design a personalized approach based on their needs.

References:

(1) Araújo J, Cai J, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metab Syndr Relat Disord. 2019 Feb;17(1):46-52. doi: 10.1089/met.2018.0105. Epub 2018 Nov 27. PMID: 30484738.

(2) O’Hearn M, Lauren BN, Wong JB, Kim DD, Mozaffarian D. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. J Am Coll Cardiol. 2022 Jul 12;80(2):138-151. doi: 10.1016/j.jacc.2022.04.046. PMID: 35798448.

About Erin Glynn, PhD

Dr. Glynn is an expert in metabolism, exercise physiology, weight management, and metabolic disease, with over 30 published research articles in these fields. After a decade conducting academic research in these areas, Erin transitioned to researching and developing dietary supplements and health programs – leading a global R&D team of nutrition scientists. In 2023, she left the corporate world to found Nuchi Health – a company with a mission to provide credible, no-hype nutrition, health, and wellness education for consumers and health practitioners. Dr. Glynn hosts the Nuchi Health Podcast and serves in leadership and advisory roles for the American Society for Nutrition (ASN) and Unicity International. 

Introduction To Metabolic Health: Why It Matters And Key Metrics To Monitor

Metabolic health is a term that’s being discussed more frequently in the health and wellness industry, but what does it actually mean? It’s not simply the absence of metabolic syndrome. Instead, metabolic health refers to having ideal, healthy levels of key measures in 4 areas: blood sugar, blood lipids (fats), blood pressure, and abdominal fat.

Unfortunately, recent research shows less than 10% of American adults meet the criteria for optimal metabolic health. This article provides a foundational understanding of metabolic health and introduces the key metrics used to assess it.

Why Metabolic Health Matters for Coaches

Metabolic health is the foundation of overall well-being. When your metabolism functions optimally, your body efficiently extracts and utilizes nutrients from food, manages blood sugar properly, and controls cholesterol and blood pressure levels, among other critical factors. Proper metabolic function reduces your risk of metabolic syndrome, a condition that drastically increases the likelihood of developing cardiovascular diseases, type 2 diabetes, and even certain cancers.

Despite the critical role metabolic health plays, a study by Araujo et al. examined data from 2009 to 2016 and revealed that just 12.2% of adults had optimal metabolic health​ (1). A few years later, a study using data from 2017-2018 found that only 6.8% of U.S. adults could be classified as metabolically healthy ​(2). These statistics should serve as a wake-up call, emphasizing the importance of addressing metabolic health with your clients.

Defining Metabolic Health: The Four Key Metrics

While there is no current medical definition of “metabolic health”, emerging consensus has focused on having ideal levels of the following, without the use of medications:

(1) blood sugar
(2) blood lipids – particularly triglycerides and high-density lipoprotein (HDL) cholesterol
(3) blood pressure, and
(4) abdominal fat, represented as waist circumference.

Dive deeper into the essential tools for better metabolic health here.

These factors directly relate to a person’s risk for heart disease, diabetes, and stroke. Therefore, good “metabolic health” generally means a person has good overall health and a low risk of developing metabolic disease.

Here’s a closer look at why each metric matters in the context of metabolic health.

Blood Sugar Levels

Blood sugar control is central to metabolic health. Fasting blood (plasma) glucose levels should be below 100 mg/dL (<5.6 mmol/L), and HbA1c levels (a measure of long-term blood sugar control) should be below 5.7%​ (1, 2). Elevated blood sugar is a hallmark of insulin resistance and diabetes, both of which indicate metabolic dysfunction.

Blood Lipids: Triglycerides and HDL Cholesterol

Triglycerides are a type of fat found in the blood. When you eat, your body converts unused calories into triglycerides, storing them in fat cells. High levels of triglycerides can increase your risk of heart disease. Optimal triglyceride levels are less than 150 mg/dL​ (1).

High-density lipoprotein (HDL) cholesterol is often referred to as “good cholesterol” because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are protective against heart disease. Optimal levels are at least 40 mg/dL for men and 50 mg/dL for women ​(1).

Blood Pressure

Blood pressure is a critical indicator of heart health and metabolic function. Optimal levels are considered to be less than 120/80 mmHg without the use of medication. High blood pressure is a major contributor to cardiovascular disease, which is closely linked with poor metabolic health​ (1,2).

Waist Circumference

Waist circumference is a proxy measure for abdominal fat, which is a key risk factor for metabolic syndrome. Excess abdominal fat is associated with insulin resistance, inflammation, and other metabolic disturbances. According to the guidelines, optimal waist circumference is less than 102 cm (~40 inches) for men and less than 88 cm (~35 inches) for women​ (1, 2).

How Coaches Can Use This Information

The first 3 of the 4 measures are almost always performed at an annual physical: fasting plasma glucose, blood lipids (triglycerides and HDL cholesterol), and blood pressure. Therefore, if a client is willing to share this information with you, all you need is to perform a measure of waist circumference in order to assess a client’s metabolic health status for them. Understanding these metrics and how to use lifestyle interventions to improve them is essential for improving the health status of clients. Coaches can use these metrics to track progress over time and create personalized interventions to help clients improve their metabolic health.

Final Thoughts

Metabolic health is not just about avoiding disease – it’s about thriving. With only a small fraction of the U.S. population meeting the criteria for optimal metabolic health, there’s an urgent need to raise awareness of individual metabolic health status and take action. By focusing on the key metrics outlined above, health and wellness coaches can guide clients toward improving their metabolic health and reducing the risk of chronic diseases. Watch for more articles in this series for additional information on how to assess these metrics in detail, tips for improving metrics in each area, and solutions to the challenges many encounter on the journey to better metabolic health.

References:

(1) Araújo J, Cai J, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metab Syndr Relat Disord. 2019 Feb;17(1):46-52. doi: 10.1089/met.2018.0105. Epub 2018 Nov 27. PMID: 30484738.

(2) O’Hearn M, Lauren BN, Wong JB, Kim DD, Mozaffarian D. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. J Am Coll Cardiol. 2022 Jul 12;80(2):138-151. doi: 10.1016/j.jacc.2022.04.046. PMID: 35798448.

About Erin Glynn, PhD

Dr. Glynn is an expert in metabolism, exercise physiology, weight management, and metabolic disease, with over 30 published research articles in these fields. After a decade conducting academic research in these areas, Erin transitioned to researching and developing dietary supplements and health programs – leading a global R&D team of nutrition scientists. In 2023, she left the corporate world to found Nuchi Health – a company with a mission to provide credible, no-hype nutrition, health, and wellness education for consumers and health practitioners. Dr. Glynn hosts the Nuchi Health Podcast and serves in leadership and advisory roles for the American Society for Nutrition (ASN) and Unicity International. 

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