April 9, 2025 • 19 mins
In this episode of The Health Pulse Podcast, we break down metabolic syndrome—a cluster of five risk factors that, when three or more occur together, dramatically increase your risk for heart disease, stroke, and type 2 diabetes.
You’ll learn how insulin resistance, abdominal fat, and chronic inflammation form a dangerous cycle that affects millions—often without obvious symptoms. We discuss the early warning signs, potential long-term consequences, and why prevention and early detection are crucial.
We also highlight the most effective strategies to reverse or manage metabolic syndrome, from lifestyle interventions like whole foods and stress reduction to medications and lab testing options that track your progress.
🎧 Tune in to understand what metabolic syndrome really is, how to spot it early, and what you can do to protect your long-term health.
📞 Need lab work done from the comfort of home? QLM offers fast, reliable mobile phlebotomy services—no clinic visit required.
📅 Book your appointment or learn more at:
👉 Quick Lab Mobile
📧 Contact us: info@quicklabmobile.com
💬 Enjoyed the episode? Leave us a review and let us know what topics you'd like us to cover next! Your feedback helps us bring you the content that matters most.
Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Nicolette (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Mark (00:26):
All right, Welcome back everybody to the Deep Dive.
We're all about getting you theknowledge you need, without any
of that extra stuff you don't.
Rachel (00:30):
That's right.
Straight to the point.
Mark (00:32):
Exactly so.
Today we are diving intometabolic syndrome.
Rachel (00:37):
Okay.
Mark (00:37):
Now this is something that I think flies under the radar
for a lot of people, but the CDCsays over one in three US
adults are dealing with it.
Rachel (00:47):
Yeah, that is a huge number, a really, really
significant portion of thepopulation.
Mark (00:51):
And the thing that's scary about it to me is that it's not
just one thing.
Rachel (00:56):
No, it's not.
Mark (00:57):
It's a cluster of things going wrong.
Rachel (00:59):
It is.
It's a cluster of risk factors,metabolic risk factors.
It's like your body's sendingyou a bunch of different warning
signals.
Yeah, you know things like highblood pressure or elevated
blood sugar, that extra weightaround your middle.
Maybe your cholesterol is outof whack or your triglycerides
are too high.
Mark (01:15):
It's like a whole bunch of yellow flags all at once.
Rachel (01:17):
Yeah, exactly, and you know any one of those on their
own is something to payattention to, but when they're
all happening together, thenit's a big deal.
Mark (01:26):
Then your risk for some really serious health issues
goes way, way up.
Rachel (01:31):
Exactly Things like heart disease, stroke and type 2
diabetes.
Mark (01:38):
So that's our mission in this deep dive to break down
exactly what metabolic syndromeis why it's so common these days
and, most importantly, what youcan do to take control of your
health.
Rachel (01:44):
Yeah, and I think the important thing to emphasize
here is this isn't about scaringpeople.
Mark (01:49):
No, not at all.
Rachel (01:50):
It's about empowerment.
Mark (01:51):
Exactly, exactly.
So to kick things off here,could you, could you give us,
like the textbook, definition ofmetabolic syndrome?
Rachel (01:58):
Sure.
So in the most basic terms,metabolic syndrome is a group of
risk factors that raise yourchances of developing those
serious health problems.
We just talked aboutCardiovascular disease, type 2
diabetes, stroke.
It's not a disease in itself.
Mark (02:13):
Right right.
Rachel (02:13):
But it's a cluster of things that put you on the path
and the tricky thing is it oftendevelops silently.
Mark (02:19):
Oh, that's what makes it so dangerous.
Rachel (02:20):
Exactly, yeah, you might not even realize you have it
until those bigger problemsstart to show up.
Mark (02:25):
So how do we know?
How do we know if we have it?
Are there like specific, youknow, numbers or measurements we
should be looking at?
Rachel (02:31):
Yeah, there are the National Heart, lung and Blood
Institute, the NHLBI.
They've actually laid out somepretty clear criteria.
They say you need to have atleast three out of five specific
issues to get a diagnosis ofmetabolic syndrome.
Mark (02:46):
Okay, so what are those five?
Rachel (02:47):
So the first is abdominal obesity.
That means a waist size over 40inches for men, over 35 inches
for women.
Okay, the second is elevatedfasting blood glucose.
Usually that means a hundredmilligrams per deciliter or
higher.
Then you have high bloodpressure, which is 130 over 85
millimeters of mercury or higher, or if you're already on
(03:09):
medication to manage it, thatalso counts.
And then there are two moreHigh triglycerides, that's 150
mil-DGDL or higher, and low HDLcholesterol.
So that's less than 40 mil-DGDLfor men and less than 50 for
women.
Mark (03:23):
Okay, so it's really that combination, right Not?
Just one thing in isolation.
Rachel (03:26):
Right, it's the whole picture.
Mark (03:28):
And earlier we were talking about insulin resistance
.
Is that kind of the heart ofall these problems?
Rachel (03:33):
It often is.
Yeah, insulin's job is to helpsugar from your blood get into
your cells so it can be used forenergy, but with insulin
resistance your cells kind ofstop responding to insulin
signal as well.
It's like they become resistantto it, exactly Like they're
ignoring it.
And so your pancreas has topump out more and more insulin
just to try and keep your bloodsugar levels in check, and over
(03:55):
time all that extra work canstart to cause problems.
Mark (03:59):
Problems like the ones we just talked about.
Rachel (04:01):
Exactly it can lead to weight gain, it can increase
inflammation throughout yourbody, it can drive up your blood
pressure and it can mess withyour cholesterol and
triglyceride levels.
Mark (04:12):
So it's a bit of a vicious cycle.
Rachel (04:14):
It is, and the more of these risk factors you have, the
worse it gets, because they allstart to feed off each other.
Like elevated blood sugar canactually lead to more fat
storage, which then increasesinflammation and pushes your
blood pressure even higher.
Mark (04:26):
It's all connected.
Rachel (04:27):
It is yeah, and that's why it's so important to address
it early on.
Mark (04:31):
OK, so we've talked about these individual risk factors
diabetes, hypertension, obesityCan you, can you break down for
us how they're all linkedtogether in metabolic syndrome?
Rachel (04:42):
Sure, on the surface they might seem like separate
issues, but really they're allinterconnected through this
thing called metabolicdysfunction and, as we were just
discussing, insulin resistanceis often the common thread that
ties them all together.
Mark (04:54):
Okay, so walk me through that a little bit.
Rachel (04:55):
Okay.
So when you eat carbs, yourbody releases insulin to help
get that glucose, the sugar,into your cells.
But if you're constantlyoverloading your system with
processed foods, sugary drinksand you're not moving your body
enough, your cells can start tobecome less sensitive to insulin
.
Mark (05:13):
And that's what we call insulin resistance.
Rachel (05:15):
Yeah, your pancreas tries to compensate by making
more insulin, but eventually itcan't keep up.
Mark (05:21):
And that's when the problems really start.
Rachel (05:22):
That's when things start to go downhill, because chronic
insulin resistance has a rippleeffect throughout your whole
body.
It can lead to increased fatstorage, especially around your
abdomen.
It can elevate your bloodpressure because insulin affects
how your kidneys handle sodiumand how your blood vessels
constrict or relax and, ofcourse, it leads to higher blood
(05:43):
sugar levels, which caneventually progress to
prediabetes and type 2 diabetes.
Mark (05:48):
And I know we've talked about visceral fat before.
That's the fat that's storedaround your organs, right?
Yes?
Rachel (05:52):
right, and it's not just sitting there harmlessly.
Mark (05:55):
Right.
Rachel (05:55):
Visceral fat is actually metabolically active.
It releases these inflammatorysubstances called cytokines, and
these cytokines can mess withyour hormone signaling and
increase inflammation throughoutyour body.
Mark (06:07):
So it's making everything worse.
Rachel (06:09):
It is, yeah, it's making it harder for your body to
regulate your weight, your bloodsugar, your blood pressure.
Mark (06:14):
So we have this whole cascade of events.
Obesity makes insulinresistance worse.
Insulin resistance leads tomore fat and more inflammation,
and all that inflammation andhigh insulin contribute to high
blood pressure, which puts astrain on your heart and your
kidneys.
Rachel (06:30):
Yeah, that's a pretty accurate summary.
Mark (06:32):
It's scary stuff and I know the American Heart
Association has actually comeout and said that the risk of
developing serious healthproblems is much, much higher
when these conditions occurtogether.
Rachel (06:42):
They have.
They've made it very clear thatthe risk isn't just additive,
it's multiplicative.
Mark (06:47):
Which means that the danger is compounded.
Rachel (06:49):
Exactly.
Mark (06:50):
So let's talk about some of those long-term health
consequences.
What are the biggest risks ifmetabolic syndrome isn't
addressed?
Rachel (06:58):
Well, as we've hinted at , metabolic syndrome is a big
red flag for a whole bunch ofserious health problems down the
road.
If you have insulin resistance,high blood pressure, central
obesity and you don't get themunder control, they're going to
start causing damage to yourbody systems over time.
Mark (07:16):
So it's not just about how you feel today.
Rachel (07:18):
No, it's about protecting your future health.
Mark (07:20):
Right.
So one of the big ones youmentioned was cardiovascular
disease.
Rachel (07:23):
Yeah, so heart disease is a major concern with
metabolic syndrome because itdramatically increases your risk
of developing atherosclerosis.
Mark (07:31):
And that's the hardening of the arteries.
Rachel (07:32):
That's right.
It's the buildup of plaque inyour arteries which restricts
blood flow and can eventuallylead to a heart attack or stroke
.
Mark (07:39):
And that's largely due to the inflammation, the high
triglycerides, the low HDLcholesterol that we see in
metabolic syndrome.
Rachel (07:46):
Exactly, and you know, the CDC tells us that heart
disease is still the leadingcause of death in the US.
Mark (07:52):
Yeah.
Rachel (07:52):
And metabolic syndrome is a major contributor to that.
Mark (07:55):
So it's not something to take lightly.
What about type 2 diabetes?
Rachel (07:58):
So type 2 diabetes is another big one.
If your insulin resistance goeson for too long, your pancreas
can actually start to wear out.
It can't keep up with thedemand for insulin anymore, and
that's when you develop type 2diabetes.
Right, and once you have type 2diabetes, your risk of
developing all sorts ofcomplications goes way up Nerve
damage, kidney failure, visionloss.
(08:19):
It's a serious disease.
Mark (08:21):
And the NIDDK, the National Institute of Diabetes
and Digestive and KidneyDiseases.
They say that, while type 2diabetes is often preventable,
once you have it it's reallyhard to reverse.
Rachel (08:35):
That's the thing.
Yeah, you really have to focuson prevention.
Mark (08:38):
And you mentioned kidney problems too.
Rachel (08:40):
Yeah, chronic kidney disease is another major concern
, and both diabetes andhypertension are leading causes
of kidney damage.
High blood sugar can damagethose tiny blood vessels in your
kidneys.
Mark (08:50):
Okay.
Rachel (08:51):
And high blood pressure puts extra strain on your
kidneys filtering system.
Mark (08:55):
So over time, your kidneys just can't keep up.
Rachel (08:57):
Right and eventually you might end up with protein in
your urine fluid retention andyou might even need dialysis.
Mark (09:04):
And I remember reading something about fatty liver
disease being linked tometabolic syndrome as well.
Rachel (09:08):
Yeah, that's non-alcoholic fatty liver
disease, or NEFLD, and it'sbecoming more and more common,
unfortunately.
Mark (09:15):
And that's linked to obesity and insulin resistance.
Rachel (09:17):
It is, and what's scary is it often doesn't cause any
symptoms in the early stages, sopeople might not even realize
they have it until it'sprogressed to a more serious
stage and, according to theAmerican Liver Foundation, nafld
can eventually lead to liverinflammation, scarring and even
cirrhosis.
Mark (09:42):
So we're seeing that metabolic syndrome can have a
really wide-ranging impact onour health, and it's not just
our physical health right.
Rachel (09:45):
I think there's some evidence that it affects our
cognitive health as well.
You're right.
There's a growing body ofresearch suggesting a link
between metabolic syndrome andan increased risk of Alzheimer's
disease and other forms ofdementia.
That's concerning it is, andsome researchers are even
calling Alzheimer's type 3diabetes, because of the way the
brain relies on insulin forproper function.
Mark (10:03):
So it seems like all of these complications just build
on each other over time.
They do yeah.
Rachel (10:07):
And that's why it's so crucial to address metabolic
syndrome early on.
Mark (10:11):
Before things spiral out of control.
Rachel (10:13):
Exactly.
Mark (10:14):
So you mentioned earlier that metabolic syndrome is
becoming increasingly common.
Who's most at risk fordeveloping it and why are we
seeing this increase?
Rachel (10:22):
Well, unfortunately, it's not just a problem for
older adults anymore.
We're seeing an increase inmetabolic syndrome across all
age groups.
The CDC says that over a thirdof US adults have it, and that
number keeps going up.
Mark (10:36):
And what's driving this trend?
Rachel (10:37):
I think there are a lot of factors at play.
Our modern lifestyle is a bigpart of it.
We're eating more processedfoods, more sugary drinks, more
unhealthy fats, we're lessphysically active, we're more
stressed out, we're not gettingenough sleep, and all of those
things can contribute to insulinresistance and those other
metabolic risk factors.
Mark (10:56):
So it's like this perfect storm of unhealthy habits.
Rachel (11:00):
It is yeah.
And then you add in things likesmoking, excessive alcohol
consumption, which also increaseinflammation and oxidative
stress.
Mark (11:08):
And age is a factor too right.
Rachel (11:09):
Yeah, the risk generally goes up after age 40.
And there are also someethnicities that have a higher
risk African-Americans,hispanics, asian-americans and
Nader populations.
Mark (11:19):
I think that's probably due to a combination of genetic
and socioeconomic factors.
Rachel (11:24):
It probably is.
Yeah, and of course familyhistory plays a role too.
If you have a family history oftype 2 diabetes, heart disease,
hypertension, you're morelikely to develop metabolic
syndrome as well.
Mark (11:36):
So what are some of those early warning signs that people
should be looking out for?
Because I know you said itoften develops silently.
Rachel (11:42):
Right.
The early symptoms can bepretty subtle.
You might feel more tired aftermeals, especially if you eat a
lot of carbs.
You might notice your waistlineexpanding, even if your overall
weight isn't changing much.
You might crave sugary foodsmore often or you might feel
shaky between meals.
You might also see slightlyhigher blood pressure readings
(12:04):
at your checkups, or you mighthave trouble losing weight,
especially around your belly.
Mark (12:09):
And those are all things that a lot of people might just
brush off as no big deal.
Rachel (12:13):
Exactly, but they could be early signs of insulin
resistance.
Mark (12:17):
So if you're experiencing any of the things, it's
definitely worth getting checkedout by your doctor.
Rachel (12:21):
Absolutely, and there are some specific lab tests that
can help identify metabolicsyndrome early on.
So a fasting blood glucose testis a standard one.
It measures your blood sugarlevels after you fasted for at
least eight hours.
Nicolette (12:36):
OK.
Rachel (12:36):
Hemoglobin A1C is another one.
It gives you an average of yourblood sugar levels over the
past two to three months.
Mark (12:42):
Okay.
Rachel (12:43):
And a fasting insulin test can be helpful too, because
it can actually detect insulinresistance before your blood
sugar levels even start to getreally high.
Then there's the lipid panel,which measures your cholesterol
levels Right, and there's a testcalled HS-CRP which measures
inflammation in your body.
And then there are simplemeasurements like your waist to
(13:03):
hip ratio or just your abdominalcircumference.
Mark (13:06):
And I remember reading that, the NIH, the National
Institutes of Health.
They actually found thatmeasuring both glucose and
insulin together is moreeffective for early detection
than just looking at glucosealone.
Rachel (13:18):
They did, and that's an important point, because a lot
of doctors don't routinely orderfasting insulin tests.
Mark (13:24):
So it's something to ask about if you have any concerns.
Rachel (13:26):
Definitely the earlier you catch metabolic syndrome,
the better your chances ofreversing it.
Mark (13:31):
So let's talk about what you can do to actually reverse
it.
You've mentioned that lifestylechanges can be very effective,
especially if you catch it early.
Rachel (13:38):
They absolutely can.
The good news is that your bodyis pretty resilient and if you
make some positive changes toyour lifestyle you can often
reverse or at leastsignificantly improve those key
metabolic markers.
Mark (13:51):
And that means getting your blood sugar, your blood
pressure, your triglyceridesback into a healthy range.
Rachel (13:56):
Exactly, and you can often do that without medication
, or at least significantlyreduce the amount of medication
you need.
Mark (14:02):
So what are some of the most important lifestyle changes
people can make?
Rachel (14:06):
Well, nutrition is key.
You really want to focus oneating whole, unprocessed foods
as much as possible Okay, leanproteins, healthy fats,
fiber-rich carbs, things likevegetables, legumes, fruits and
you want to limit or avoidprocessed foods, sugary drinks,
refined grains, unhealthy fats.
Mark (14:26):
So it's really about cleaning up your diet.
Rachel (14:27):
It is yeah, and the American Diabetes Association
has some great guidelines for ahealthy eating plan.
Then, of course, physicalactivity is super important.
Regular exercise can helpimprove your insulin sensitivity
and lower your blood pressure.
Mark (14:42):
And what kind of exercise are we talking about?
Rachel (14:43):
Anything that gets your heart rate up and your muscles
working is good.
Yeah, walking, jogging,swimming, biking, strength
training.
What exercise are we talkingabout?
Anything?
That gets your heart rate upand your muscles working is good
.
Yeah, walking, jogging,swimming, biking, strength
training.
The CDC recommends at least 150minutes of moderate intensity
exercise per week.
Mark (14:56):
Okay.
Rachel (14:57):
And sleep is crucial too .
When you don't get enough sleep, it throws off your hormone
balance, makes you craveunhealthy foods and reduces your
insulin sensitivity.
Mark (15:07):
Yeah, I know, when I'm tired, I'm much more likely to
reach for the sugary snacks.
Rachel (15:11):
It's a common problem.
Aim for seven to nine hours ofquality sleep each night.
Mark (15:15):
Okay.
Rachel (15:16):
And then there's stress management.
Chronic stress can wreak havocon your metabolic health.
It raises your cortisol levels,which can lead to higher blood
pressure, increased insulinresistance and those unhealthy
food cravings.
Mark (15:28):
Yeah, when I'm stressed, I definitely don't make the best
food choices.
Rachel (15:32):
So finding healthy ways to manage stress is important
Things like mindfulness,meditation, yoga, spending time
in nature.
Mark (15:39):
Anything that helps you relax and de-stress.
Rachel (15:42):
Exactly.
And then, finally, it'simportant to track your progress
.
Get regular blood work done,ideally every three to six
months, so you can see how yourlifestyle changes are impacting
those key metabolic markers.
Mark (15:53):
So you can see what's working and what's not.
Rachel (15:55):
Right, you want to monitor your fasting glucose,
your HbA1c, your lipid panel,your waist circumference and, if
possible, your fasting insulinlevels as well.
Waist circumference and, ifpossible, your fasting insulin
levels as well.
Mark (16:07):
So it's a holistic approach.
You have to look at your diet,your exercise habits, your sleep
, your stress levels.
It's all connected.
Rachel (16:13):
It is, and the good news is, even small changes can make
a big difference.
Mark (16:21):
That's encouraging.
Now, what about medication?
When does that come into play?
I know you said that lifestylechanges are the first line of
defense, but there are timeswhen medication is necessary,
right?
Rachel (16:27):
There are.
If you've made significantlifestyle changes and you're
still struggling to get yourmetabolic syndrome under control
, or if you have other healthconditions that make it risky to
wait, then medication might benecessary, and the type of
medication will depend on yourspecific situation.
Mark (16:42):
So what are some of the common medications that are used
?
Rachel (16:45):
So one that's often prescribed is metformin.
It helps improve insulinsensitivity and lower blood
sugar levels.
It can also help with weightmanagement and reducing
inflammation.
Then there are ACE inhibitorsand ARBs.
Those are blood pressuremedications that can also help
protect your kidneys if you havehigh blood sugar.
And then there are statins,which are used to lower LDL
(17:07):
cholesterol, and those are oftenprescribed if you have multiple
metabolic risk factors.
And there's a newer class ofmedications called GLP-1
receptor agonists.
Those are really effective forboth blood sugar control and
weight loss, and they're beingused more and more frequently in
people with obesity and type 2diabetes.
Mark (17:28):
So there are a lot of options out there.
Rachel (17:29):
There are, but it's important to remember that
meditation is not a magic bulletRight.
It's still crucial to makethose lifestyle changes.
Mark (17:36):
And the NIDDK.
They emphasize that medicationworks best when it's combined
with a healthy diet and regularexercise and regular exercise
and in functional andintegrative medicine.
I know the approach is to usemedication strategically to get
things under control quicklywhile also addressing the
underlying imbalances that arecontributing to the problem.
Rachel (17:57):
That's right, and the goal is often to reduce reliance
on medication over time asthose underlying imbalances are
corrected.
Mark (18:03):
But for some people medication might be a long-term
necessity.
Rachel (18:06):
It might be, and that's okay.
The important thing is to workclosely with your doctor to find
the treatment plan that's rightfor you.
Mark (18:12):
Find what works best for you as an individual.
Exactly so, as we wrap thingsup here, what's the main
takeaway you want to leave ourlisteners with about metabolic
syndrome?
Rachel (18:20):
Well, the most important thing to remember is that
metabolic syndrome is a seriouscondition.
It increases your risk for awhole bunch of chronic diseases,
but it's also largelypreventable and often reversible
.
Mark (18:32):
So there's, hope.
Rachel (18:33):
There absolutely is, especially if you catch it early
and make those lifestylechanges.
Mark (18:38):
And for our listeners out there.
If you're concerned that youmight have metabolic syndrome or
if you just want to learn moreabout it, talk to your doctor.
Do some research.
There's a lot of informationout there.
Rachel (18:49):
There is, and the more you know, the more empowered you
are to take control of yourhealth.
Mark (18:52):
Absolutely All right.
That's it for this deep dive onmetabolic syndrome.
We'll see you next time.
Rachel (18:58):
See you then.
Nicolette (19:03):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
No-transcript.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Mark (00:26):
All right, Welcome back everybody to the Deep Dive.
We're all about getting you theknowledge you need, without any
of that extra stuff you don't.
Rachel (00:30):
That's right.
Straight to the point.
Mark (00:32):
Exactly so.
Today we are diving intometabolic syndrome.
Rachel (00:37):
Okay.
Mark (00:37):
Now this is something that I think flies under the radar
for a lot of people, but the CDCsays over one in three US
adults are dealing with it.
Rachel (00:47):
Yeah, that is a huge number, a really, really
significant portion of thepopulation.
Mark (00:51):
And the thing that's scary about it to me is that it's not
just one thing.
Rachel (00:56):
No, it's not.
Mark (00:57):
It's a cluster of things going wrong.
Rachel (00:59):
It is.
It's a cluster of risk factors,metabolic risk factors.
It's like your body's sendingyou a bunch of different warning
signals.
Yeah, you know things like highblood pressure or elevated
blood sugar, that extra weightaround your middle.
Maybe your cholesterol is outof whack or your triglycerides
are too high.
Mark (01:15):
It's like a whole bunch of yellow flags all at once.
Rachel (01:17):
Yeah, exactly, and you know any one of those on their
own is something to payattention to, but when they're
all happening together, thenit's a big deal.
Mark (01:26):
Then your risk for some really serious health issues
goes way, way up.
Rachel (01:31):
Exactly Things like heart disease, stroke and type 2
diabetes.
Mark (01:38):
So that's our mission in this deep dive to break down
exactly what metabolic syndromeis why it's so common these days
and, most importantly, what youcan do to take control of your
health.
Rachel (01:44):
Yeah, and I think the important thing to emphasize
here is this isn't about scaringpeople.
Mark (01:49):
No, not at all.
Rachel (01:50):
It's about empowerment.
Mark (01:51):
Exactly, exactly.
So to kick things off here,could you, could you give us,
like the textbook, definition ofmetabolic syndrome?
Rachel (01:58):
Sure.
So in the most basic terms,metabolic syndrome is a group of
risk factors that raise yourchances of developing those
serious health problems.
We just talked aboutCardiovascular disease, type 2
diabetes, stroke.
It's not a disease in itself.
Mark (02:13):
Right right.
Rachel (02:13):
But it's a cluster of things that put you on the path
and the tricky thing is it oftendevelops silently.
Mark (02:19):
Oh, that's what makes it so dangerous.
Rachel (02:20):
Exactly, yeah, you might not even realize you have it
until those bigger problemsstart to show up.
Mark (02:25):
So how do we know?
How do we know if we have it?
Are there like specific, youknow, numbers or measurements we
should be looking at?
Rachel (02:31):
Yeah, there are the National Heart, lung and Blood
Institute, the NHLBI.
They've actually laid out somepretty clear criteria.
They say you need to have atleast three out of five specific
issues to get a diagnosis ofmetabolic syndrome.
Mark (02:46):
Okay, so what are those five?
Rachel (02:47):
So the first is abdominal obesity.
That means a waist size over 40inches for men, over 35 inches
for women.
Okay, the second is elevatedfasting blood glucose.
Usually that means a hundredmilligrams per deciliter or
higher.
Then you have high bloodpressure, which is 130 over 85
millimeters of mercury or higher, or if you're already on
(03:09):
medication to manage it, thatalso counts.
And then there are two moreHigh triglycerides, that's 150
mil-DGDL or higher, and low HDLcholesterol.
So that's less than 40 mil-DGDLfor men and less than 50 for
women.
Mark (03:23):
Okay, so it's really that combination, right Not?
Just one thing in isolation.
Rachel (03:26):
Right, it's the whole picture.
Mark (03:28):
And earlier we were talking about insulin resistance
.
Is that kind of the heart ofall these problems?
Rachel (03:33):
It often is.
Yeah, insulin's job is to helpsugar from your blood get into
your cells so it can be used forenergy, but with insulin
resistance your cells kind ofstop responding to insulin
signal as well.
It's like they become resistantto it, exactly Like they're
ignoring it.
And so your pancreas has topump out more and more insulin
just to try and keep your bloodsugar levels in check, and over
(03:55):
time all that extra work canstart to cause problems.
Mark (03:59):
Problems like the ones we just talked about.
Rachel (04:01):
Exactly it can lead to weight gain, it can increase
inflammation throughout yourbody, it can drive up your blood
pressure and it can mess withyour cholesterol and
triglyceride levels.
Mark (04:12):
So it's a bit of a vicious cycle.
Rachel (04:14):
It is, and the more of these risk factors you have, the
worse it gets, because they allstart to feed off each other.
Like elevated blood sugar canactually lead to more fat
storage, which then increasesinflammation and pushes your
blood pressure even higher.
Mark (04:26):
It's all connected.
Rachel (04:27):
It is yeah, and that's why it's so important to address
it early on.
Mark (04:31):
OK, so we've talked about these individual risk factors
diabetes, hypertension, obesityCan you, can you break down for
us how they're all linkedtogether in metabolic syndrome?
Rachel (04:42):
Sure, on the surface they might seem like separate
issues, but really they're allinterconnected through this
thing called metabolicdysfunction and, as we were just
discussing, insulin resistanceis often the common thread that
ties them all together.
Mark (04:54):
Okay, so walk me through that a little bit.
Rachel (04:55):
Okay.
So when you eat carbs, yourbody releases insulin to help
get that glucose, the sugar,into your cells.
But if you're constantlyoverloading your system with
processed foods, sugary drinksand you're not moving your body
enough, your cells can start tobecome less sensitive to insulin
.
Mark (05:13):
And that's what we call insulin resistance.
Rachel (05:15):
Yeah, your pancreas tries to compensate by making
more insulin, but eventually itcan't keep up.
Mark (05:21):
And that's when the problems really start.
Rachel (05:22):
That's when things start to go downhill, because chronic
insulin resistance has a rippleeffect throughout your whole
body.
It can lead to increased fatstorage, especially around your
abdomen.
It can elevate your bloodpressure because insulin affects
how your kidneys handle sodiumand how your blood vessels
constrict or relax and, ofcourse, it leads to higher blood
(05:43):
sugar levels, which caneventually progress to
prediabetes and type 2 diabetes.
Mark (05:48):
And I know we've talked about visceral fat before.
That's the fat that's storedaround your organs, right?
Yes?
Rachel (05:52):
right, and it's not just sitting there harmlessly.
Mark (05:55):
Right.
Rachel (05:55):
Visceral fat is actually metabolically active.
It releases these inflammatorysubstances called cytokines, and
these cytokines can mess withyour hormone signaling and
increase inflammation throughoutyour body.
Mark (06:07):
So it's making everything worse.
Rachel (06:09):
It is, yeah, it's making it harder for your body to
regulate your weight, your bloodsugar, your blood pressure.
Mark (06:14):
So we have this whole cascade of events.
Obesity makes insulinresistance worse.
Insulin resistance leads tomore fat and more inflammation,
and all that inflammation andhigh insulin contribute to high
blood pressure, which puts astrain on your heart and your
kidneys.
Rachel (06:30):
Yeah, that's a pretty accurate summary.
Mark (06:32):
It's scary stuff and I know the American Heart
Association has actually comeout and said that the risk of
developing serious healthproblems is much, much higher
when these conditions occurtogether.
Rachel (06:42):
They have.
They've made it very clear thatthe risk isn't just additive,
it's multiplicative.
Mark (06:47):
Which means that the danger is compounded.
Rachel (06:49):
Exactly.
Mark (06:50):
So let's talk about some of those long-term health
consequences.
What are the biggest risks ifmetabolic syndrome isn't
addressed?
Rachel (06:58):
Well, as we've hinted at , metabolic syndrome is a big
red flag for a whole bunch ofserious health problems down the
road.
If you have insulin resistance,high blood pressure, central
obesity and you don't get themunder control, they're going to
start causing damage to yourbody systems over time.
Mark (07:16):
So it's not just about how you feel today.
Rachel (07:18):
No, it's about protecting your future health.
Mark (07:20):
Right.
So one of the big ones youmentioned was cardiovascular
disease.
Rachel (07:23):
Yeah, so heart disease is a major concern with
metabolic syndrome because itdramatically increases your risk
of developing atherosclerosis.
Mark (07:31):
And that's the hardening of the arteries.
Rachel (07:32):
That's right.
It's the buildup of plaque inyour arteries which restricts
blood flow and can eventuallylead to a heart attack or stroke
.
Mark (07:39):
And that's largely due to the inflammation, the high
triglycerides, the low HDLcholesterol that we see in
metabolic syndrome.
Rachel (07:46):
Exactly, and you know, the CDC tells us that heart
disease is still the leadingcause of death in the US.
Mark (07:52):
Yeah.
Rachel (07:52):
And metabolic syndrome is a major contributor to that.
Mark (07:55):
So it's not something to take lightly.
What about type 2 diabetes?
Rachel (07:58):
So type 2 diabetes is another big one.
If your insulin resistance goeson for too long, your pancreas
can actually start to wear out.
It can't keep up with thedemand for insulin anymore, and
that's when you develop type 2diabetes.
Right, and once you have type 2diabetes, your risk of
developing all sorts ofcomplications goes way up Nerve
damage, kidney failure, visionloss.
(08:19):
It's a serious disease.
Mark (08:21):
And the NIDDK, the National Institute of Diabetes
and Digestive and KidneyDiseases.
They say that, while type 2diabetes is often preventable,
once you have it it's reallyhard to reverse.
Rachel (08:35):
That's the thing.
Yeah, you really have to focuson prevention.
Mark (08:38):
And you mentioned kidney problems too.
Rachel (08:40):
Yeah, chronic kidney disease is another major concern
, and both diabetes andhypertension are leading causes
of kidney damage.
High blood sugar can damagethose tiny blood vessels in your
kidneys.
Mark (08:50):
Okay.
Rachel (08:51):
And high blood pressure puts extra strain on your
kidneys filtering system.
Mark (08:55):
So over time, your kidneys just can't keep up.
Rachel (08:57):
Right and eventually you might end up with protein in
your urine fluid retention andyou might even need dialysis.
Mark (09:04):
And I remember reading something about fatty liver
disease being linked tometabolic syndrome as well.
Rachel (09:08):
Yeah, that's non-alcoholic fatty liver
disease, or NEFLD, and it'sbecoming more and more common,
unfortunately.
Mark (09:15):
And that's linked to obesity and insulin resistance.
Rachel (09:17):
It is, and what's scary is it often doesn't cause any
symptoms in the early stages, sopeople might not even realize
they have it until it'sprogressed to a more serious
stage and, according to theAmerican Liver Foundation, nafld
can eventually lead to liverinflammation, scarring and even
cirrhosis.
Mark (09:42):
So we're seeing that metabolic syndrome can have a
really wide-ranging impact onour health, and it's not just
our physical health right.
Rachel (09:45):
I think there's some evidence that it affects our
cognitive health as well.
You're right.
There's a growing body ofresearch suggesting a link
between metabolic syndrome andan increased risk of Alzheimer's
disease and other forms ofdementia.
That's concerning it is, andsome researchers are even
calling Alzheimer's type 3diabetes, because of the way the
brain relies on insulin forproper function.
Mark (10:03):
So it seems like all of these complications just build
on each other over time.
They do yeah.
Rachel (10:07):
And that's why it's so crucial to address metabolic
syndrome early on.
Mark (10:11):
Before things spiral out of control.
Rachel (10:13):
Exactly.
Mark (10:14):
So you mentioned earlier that metabolic syndrome is
becoming increasingly common.
Who's most at risk fordeveloping it and why are we
seeing this increase?
Rachel (10:22):
Well, unfortunately, it's not just a problem for
older adults anymore.
We're seeing an increase inmetabolic syndrome across all
age groups.
The CDC says that over a thirdof US adults have it, and that
number keeps going up.
Mark (10:36):
And what's driving this trend?
Rachel (10:37):
I think there are a lot of factors at play.
Our modern lifestyle is a bigpart of it.
We're eating more processedfoods, more sugary drinks, more
unhealthy fats, we're lessphysically active, we're more
stressed out, we're not gettingenough sleep, and all of those
things can contribute to insulinresistance and those other
metabolic risk factors.
Mark (10:56):
So it's like this perfect storm of unhealthy habits.
Rachel (11:00):
It is yeah.
And then you add in things likesmoking, excessive alcohol
consumption, which also increaseinflammation and oxidative
stress.
Mark (11:08):
And age is a factor too right.
Rachel (11:09):
Yeah, the risk generally goes up after age 40.
And there are also someethnicities that have a higher
risk African-Americans,hispanics, asian-americans and
Nader populations.
Mark (11:19):
I think that's probably due to a combination of genetic
and socioeconomic factors.
Rachel (11:24):
It probably is.
Yeah, and of course familyhistory plays a role too.
If you have a family history oftype 2 diabetes, heart disease,
hypertension, you're morelikely to develop metabolic
syndrome as well.
Mark (11:36):
So what are some of those early warning signs that people
should be looking out for?
Because I know you said itoften develops silently.
Rachel (11:42):
Right.
The early symptoms can bepretty subtle.
You might feel more tired aftermeals, especially if you eat a
lot of carbs.
You might notice your waistlineexpanding, even if your overall
weight isn't changing much.
You might crave sugary foodsmore often or you might feel
shaky between meals.
You might also see slightlyhigher blood pressure readings
(12:04):
at your checkups, or you mighthave trouble losing weight,
especially around your belly.
Mark (12:09):
And those are all things that a lot of people might just
brush off as no big deal.
Rachel (12:13):
Exactly, but they could be early signs of insulin
resistance.
Mark (12:17):
So if you're experiencing any of the things, it's
definitely worth getting checkedout by your doctor.
Rachel (12:21):
Absolutely, and there are some specific lab tests that
can help identify metabolicsyndrome early on.
So a fasting blood glucose testis a standard one.
It measures your blood sugarlevels after you fasted for at
least eight hours.
Nicolette (12:36):
OK.
Rachel (12:36):
Hemoglobin A1C is another one.
It gives you an average of yourblood sugar levels over the
past two to three months.
Mark (12:42):
Okay.
Rachel (12:43):
And a fasting insulin test can be helpful too, because
it can actually detect insulinresistance before your blood
sugar levels even start to getreally high.
Then there's the lipid panel,which measures your cholesterol
levels Right, and there's a testcalled HS-CRP which measures
inflammation in your body.
And then there are simplemeasurements like your waist to
(13:03):
hip ratio or just your abdominalcircumference.
Mark (13:06):
And I remember reading that, the NIH, the National
Institutes of Health.
They actually found thatmeasuring both glucose and
insulin together is moreeffective for early detection
than just looking at glucosealone.
Rachel (13:18):
They did, and that's an important point, because a lot
of doctors don't routinely orderfasting insulin tests.
Mark (13:24):
So it's something to ask about if you have any concerns.
Rachel (13:26):
Definitely the earlier you catch metabolic syndrome,
the better your chances ofreversing it.
Mark (13:31):
So let's talk about what you can do to actually reverse
it.
You've mentioned that lifestylechanges can be very effective,
especially if you catch it early.
Rachel (13:38):
They absolutely can.
The good news is that your bodyis pretty resilient and if you
make some positive changes toyour lifestyle you can often
reverse or at leastsignificantly improve those key
metabolic markers.
Mark (13:51):
And that means getting your blood sugar, your blood
pressure, your triglyceridesback into a healthy range.
Rachel (13:56):
Exactly, and you can often do that without medication
, or at least significantlyreduce the amount of medication
you need.
Mark (14:02):
So what are some of the most important lifestyle changes
people can make?
Rachel (14:06):
Well, nutrition is key.
You really want to focus oneating whole, unprocessed foods
as much as possible Okay, leanproteins, healthy fats,
fiber-rich carbs, things likevegetables, legumes, fruits and
you want to limit or avoidprocessed foods, sugary drinks,
refined grains, unhealthy fats.
Mark (14:26):
So it's really about cleaning up your diet.
Rachel (14:27):
It is yeah, and the American Diabetes Association
has some great guidelines for ahealthy eating plan.
Then, of course, physicalactivity is super important.
Regular exercise can helpimprove your insulin sensitivity
and lower your blood pressure.
Mark (14:42):
And what kind of exercise are we talking about?
Rachel (14:43):
Anything that gets your heart rate up and your muscles
working is good.
Yeah, walking, jogging,swimming, biking, strength
training.
What exercise are we talkingabout?
Anything?
That gets your heart rate upand your muscles working is good
.
Yeah, walking, jogging,swimming, biking, strength
training.
The CDC recommends at least 150minutes of moderate intensity
exercise per week.
Mark (14:56):
Okay.
Rachel (14:57):
And sleep is crucial too .
When you don't get enough sleep, it throws off your hormone
balance, makes you craveunhealthy foods and reduces your
insulin sensitivity.
Mark (15:07):
Yeah, I know, when I'm tired, I'm much more likely to
reach for the sugary snacks.
Rachel (15:11):
It's a common problem.
Aim for seven to nine hours ofquality sleep each night.
Mark (15:15):
Okay.
Rachel (15:16):
And then there's stress management.
Chronic stress can wreak havocon your metabolic health.
It raises your cortisol levels,which can lead to higher blood
pressure, increased insulinresistance and those unhealthy
food cravings.
Mark (15:28):
Yeah, when I'm stressed, I definitely don't make the best
food choices.
Rachel (15:32):
So finding healthy ways to manage stress is important
Things like mindfulness,meditation, yoga, spending time
in nature.
Mark (15:39):
Anything that helps you relax and de-stress.
Rachel (15:42):
Exactly.
And then, finally, it'simportant to track your progress
.
Get regular blood work done,ideally every three to six
months, so you can see how yourlifestyle changes are impacting
those key metabolic markers.
Mark (15:53):
So you can see what's working and what's not.
Rachel (15:55):
Right, you want to monitor your fasting glucose,
your HbA1c, your lipid panel,your waist circumference and, if
possible, your fasting insulinlevels as well.
Waist circumference and, ifpossible, your fasting insulin
levels as well.
Mark (16:07):
So it's a holistic approach.
You have to look at your diet,your exercise habits, your sleep
, your stress levels.
It's all connected.
Rachel (16:13):
It is, and the good news is, even small changes can make
a big difference.
Mark (16:21):
That's encouraging.
Now, what about medication?
When does that come into play?
I know you said that lifestylechanges are the first line of
defense, but there are timeswhen medication is necessary,
right?
Rachel (16:27):
There are.
If you've made significantlifestyle changes and you're
still struggling to get yourmetabolic syndrome under control
, or if you have other healthconditions that make it risky to
wait, then medication might benecessary, and the type of
medication will depend on yourspecific situation.
Mark (16:42):
So what are some of the common medications that are used
?
Rachel (16:45):
So one that's often prescribed is metformin.
It helps improve insulinsensitivity and lower blood
sugar levels.
It can also help with weightmanagement and reducing
inflammation.
Then there are ACE inhibitorsand ARBs.
Those are blood pressuremedications that can also help
protect your kidneys if you havehigh blood sugar.
And then there are statins,which are used to lower LDL
(17:07):
cholesterol, and those are oftenprescribed if you have multiple
metabolic risk factors.
And there's a newer class ofmedications called GLP-1
receptor agonists.
Those are really effective forboth blood sugar control and
weight loss, and they're beingused more and more frequently in
people with obesity and type 2diabetes.
Mark (17:28):
So there are a lot of options out there.
Rachel (17:29):
There are, but it's important to remember that
meditation is not a magic bulletRight.
It's still crucial to makethose lifestyle changes.
Mark (17:36):
And the NIDDK.
They emphasize that medicationworks best when it's combined
with a healthy diet and regularexercise and regular exercise
and in functional andintegrative medicine.
I know the approach is to usemedication strategically to get
things under control quicklywhile also addressing the
underlying imbalances that arecontributing to the problem.
Rachel (17:57):
That's right, and the goal is often to reduce reliance
on medication over time asthose underlying imbalances are
corrected.
Mark (18:03):
But for some people medication might be a long-term
necessity.
Rachel (18:06):
It might be, and that's okay.
The important thing is to workclosely with your doctor to find
the treatment plan that's rightfor you.
Mark (18:12):
Find what works best for you as an individual.
Exactly so, as we wrap thingsup here, what's the main
takeaway you want to leave ourlisteners with about metabolic
syndrome?
Rachel (18:20):
Well, the most important thing to remember is that
metabolic syndrome is a seriouscondition.
It increases your risk for awhole bunch of chronic diseases,
but it's also largelypreventable and often reversible
.
Mark (18:32):
So there's, hope.
Rachel (18:33):
There absolutely is, especially if you catch it early
and make those lifestylechanges.
Mark (18:38):
And for our listeners out there.
If you're concerned that youmight have metabolic syndrome or
if you just want to learn moreabout it, talk to your doctor.
Do some research.
There's a lot of informationout there.
Rachel (18:49):
There is, and the more you know, the more empowered you
are to take control of yourhealth.
Mark (18:52):
Absolutely All right.
That's it for this deep dive onmetabolic syndrome.
We'll see you next time.
Rachel (18:58):
See you then.
Nicolette (19:03):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
No-transcript.
Popular Podcasts
Amy Robach & T.J. Holmes present: Aubrey O’Day, Covering the Diddy Trial
Introducing… Aubrey O’Day Diddy’s former protege, television personality, platinum selling music artist, Danity Kane alum Aubrey O’Day joins veteran journalists Amy Robach and TJ Holmes to provide a unique perspective on the trial that has captivated the attention of the nation. Join them throughout the trial as they discuss, debate, and dissect every detail, every aspect of the proceedings. Aubrey will offer her opinions and expertise, as only she is qualified to do given her first-hand knowledge. From her days on Making the Band, as she emerged as the breakout star, the truth of the situation would be the opposite of the glitz and glamour. Listen throughout every minute of the trial, for this exclusive coverage. Amy Robach and TJ Holmes present Aubrey O’Day, Covering the Diddy Trial, an iHeartRadio podcast.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy And Charlamagne Tha God!