Why Are Most Americans Metabolically Busted?
When you hear the phrase “metabolic health,” what comes to mind?
For many people, it’s about how quickly their body burns calories. But true metabolic health goes much deeper than metabolism speed. It’s the entire foundation for how our bodies create, use and store energy.
In our modern society, nearly 9 out of 10 Americans are metabolically unhealthy. Studies show that only about 12% of U.S. adults meet the criteria for optimal metabolic health. That means the vast majority of us are experiencing some form of metabolic dysfunction - even if we don’t realize it.
So, what does being “metabolically busted” really mean?
And more importantly, how can we improve it to protect our longevity health?
One of the key things we have to understand is that metabolic health isn’t just about weight loss or appearance. it’s about how efficiently your body manages blood sugar, fat storage, detoxification, blood pressure, cholesterol, how hormones and body systems communicate and so much more! When the system is “busted” and not functioning optimally - it puts more stress on almost every area of our health.
Common signs of poor metabolic health include:
Insulin resistance (cells don’t respond properly to insulin, leading to blood sugar spikes and crashes)
Visceral fat buildup (fat stored around vital organs, raising disease risk)
Chronic inflammation (a root cause of many modern health conditions - and this has been me!)
High blood pressure
Elevated cholesterol levels
Hormonal imbalances (disruptions in cortisol, estrogen, progesterone and testosterone)
When left unchecked, metabolic dysfunction doesn’t just drain energy, but it also increases the risk of chronic diseases like type 2 diabetes, heart disease, Alzheimer’s, stroke, infertility and even some cancers.
Unfortunately, there isn’t one single culprit. In today’s modern lifestyle, we are bombarded with a perfect storm that can create poor metabolic health:
Ultra-processed foods → Over 60% of the average American diet comes from processed products loaded with sugar, seed oils and additives that wreak havoc on blood sugar balance and gut health.
Sedentary living → Long hours of sitting paired with little strength training weakens muscle, which is the body’s main tool for glucose (aka blood sugar!) disposal.
Chronic stress → Elevated cortisol drives fat storage and worsens insulin resistance.
Poor sleep quality → Less than 7 hours of restorative sleep per night disrupts hormones, cravings and metabolic efficiency.
Environmental toxins → Plastics, pesticides and household chemicals act as endocrine disruptors that interfere with how hormones communicate and overall metabolic function.
In short, our modern culture is set up to make us metabolically unwell. And while there’s a lot out of our control, there’s a lot we can control in order to support our bodies for years to come.
Here’s the most important thing to understand. Metabolic dysfunction is not permanent. Your body has an incredible ability to heal when given the right conditions, coaching and strategies. By focusing on small, consistent lifestyle shifts, it is 100% possible to dramatically improve metabolic health and add more vibrant, energized years to your life!
Things like….
1. Prioritizing Blood Sugar Balance
Build meals around protein (20–40g per meal), healthy fats and fiber.
Eat fiber first, then fats, then protein when consuming meals to minimize blood sugar spikes.
Reduce refined carbs and ultra-processed foods.
2. Building and Protecting Muscle Mass
Strength train 2 - 4 times per week to support metabolism and insulin sensitivity.
Walk after meals to improve blood sugar regulation.
Break up long sitting periods with movement every 1-2 hours.
3. Proactively Managing Stress Daily
Try deep breathing, journaling or mindfulness practices.
Protect time in your schedule for rest, hobbies and nature.
Lowering cortisol is one of the most effective ways to protect your metabolic health.
4. Protecting Sleep for Longevity Health
Aim for 7 - 9 hours of consistent, high-quality sleep each night.
Reduce blue light exposure in the evenings.
Create a calming nighttime routine to help regulate circadian rhythm.
5. Supporting Hormone Health Naturally
Swap plastics for glass and reduce exposure to endocrine disruptors.
Avoid extreme dieting or chronic under-eating, which stresses hormones.
Work with health professionals (like me!) to uncover hidden imbalances if symptoms persist.
Most Americans are metabolically busted not because of a lack of willpower, but because of the environment and habits our culture has normalized. Poor nutrition, constant stress, little movement, unhealthy vices and sleep deprivation have led us down the road of a public health crisis. But the flip side is hopeful: with intentional choices and changes, we can rebuild metabolic health and radically improve our longevity.
The path forward isn’t about ripping all of this out of your life at once. That’s not realistic. It’s about getting educated, learning, growing and evolving so you can make consistent, supportive choices that honor how our bodies are designed to thrive.
Remember - metabolic health is the engine of energy for your life.
Keep it healthy and you’ll keep your body, brain and the future stronger than you can imagine!