The Surprising Secrets of Fixing Your Metabolism

Mark Hyman

Mar 18, 2024

Episode description

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Poor metabolic health is the largest underlying cause of early death worldwide, making it the canary in the coal mine for not just type 2 diabetes, but a multitude of illnesses such as Alzheimer’s, heart disease, cancer, obesity, and even some cases of infertility and depression. Sadly, many people are walking around without even knowing they need to address their metabolic health or have any idea how to do that.

In today’s episode, I talk with Dr. William Li, Dr. Casey Means, and Dr. Richard Johnson about why metabolic health is important and ways that we can start improving it immediately at home.

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Mindsip insights from this episode:

Identify fructose as key driver of obesity, not insulin

Research showed that it was the fructose in high-fructose corn syrup, not the glucose-driven insulin response, that was the primary driver of fat gain and fatty liver.

#fructose

#obesity

Recognize tongue fat as a precursor to snoring and sleep apnea

One of the first places you gain visceral fat is in your tongue, which can lead to snoring and sleep apnea even in thin people.

#sleep-apnea

#visceral-fat

Harness capers for quercetin and brown fat activation

Capers contain 66 times more of the bioactive compound quercetin, which activates brown fat, than onions.

#brown-fat

#nutrition

Incorporate lean fish like cod for effective weight loss

Eating cod, a fish with low omega-3s, three times a week was shown to help people lose 10 pounds in eight weeks, suggesting you don't need high doses of omega-3s for metabolic benefits.

#fish

#weight-loss

Maintain stable metabolism from 20 to 60 years

A landmark study found human metabolism doesn't decline with age from 20 to 60 but is hardwired to stay stable.

#aging

#metabolism

Reduce body fat to boost metabolism

It's not that a slow metabolism causes you to gain weight; it's the accumulation of excess body fat that crushes your metabolism.

#metabolism

#obesity

Eliminate obesogens to combat fat mass increase

Environmental chemicals called 'obesogens,' found in plastics and cosmetics, are known to directly cause an increase in fat mass, potentially accounting for 15% of obesity.