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Habits That Sabotage Your Metabolic Health


Habits That Sabotage Your Metabolic Health
Habits That Sabotage Your Metabolic Health

If you’ve been feeling foggy, sluggish, or stuck in a cycle of fatigue, weight gain, or sugar cravings, you’re not alone. Many of us unknowingly engage in daily habits that quietly chip away at our metabolic health. The good news? Awareness is the first step, and small changes can make a big difference.


What Is Metabolic Health, and Why Does It Matter?

Metabolic health goes beyond just your weight or how fast your body burns calories. It starts in the cell and encompasses how efficiently your body regulates blood sugar, insulin, cholesterol, blood pressure, and inflammation. When these systems are working well, your body has the energy, clarity, and resilience it needs to thrive. But when they’re out of balance—often from lifestyle habits we don’t even think twice about—our risk for conditions like insulin resistance, type 2 diabetes, PCOS, arthritis, dementia, and cardiovascular disease increases.


Everyday Habits That Disrupt Metabolic Balance

Let’s take a closer look at some of the most common habits that can quietly sabotage metabolic health:


  • Too Much Sitting, Not Enough Moving: A sedentary lifestyle reduces your body’s ability to burn calories efficiently and regulate blood sugar. Over time, this can lead to insulin resistance and weight gain—even if your diet is relatively clean.


According to the U.S. Bureau of Labor Statistics, in 2024, civilian workers spent an average of 3.55 hours sitting during the workday, but this figure varies widely by occupation. When including work, commuting, and leisure (like watching TV), the total average time spent sitting can easily exceed 8 hours per day for most Americans.


  • Processed Foods & Sugary Drinks: These are major culprits of our metabolic dysfunction, sneaking unwanted sugar into our diets without us even realizing it. The modern diet, consisting of ultra-processed, nutrient-depleted foods and sugary drinks, undermines cellular health. Refined carbs and added sugars cause blood sugar to spike, then crash, creating a rollercoaster effect on your metabolism. Many processed foods also contain unhealthy fats and little to no fiber, which throws hunger and satiety signals out of whack. They are also a root cause of mitochondrial dysfunction and metabolic disease, as they fail to nourish cells and instead promote inflammation and energy instability.


The American Heart Association and The World Health Organization recommend that women consume no more than 6 teaspoons (25 grams) of added sugar per day (9 teaspoons (36 grams) for men), yet the average American adult consumes about 17 teaspoons (roughly 68 grams) of added sugar per day, which is more than double the recommended limit.


For more info on sugar - read BLOG: Sugar Hiding in Plain Sight


  • Low or Poor-Quality Protein Intake: Protein is a powerhouse for metabolic health—it helps build and maintain lean muscle mass and keeps you feeling fuller for longer. Without it, your metabolism can stall, and cravings can creep in.


According to the Mayo Clinic, protein should account for 10% to 35% of total daily calories. The American Heart Association says that most Americans meet or exceed the recommended daily protein intake. The concern is that protein is often consumed in excess at dinner and in insufficient amounts at breakfast and lunch, which can undermine muscle maintenance and metabolic health. Moreover, excess protein from poor-quality sources (especially processed meats) can contribute to other health risks.


  • Chronic Stress: Stress isn’t just in your head—it affects your hormones, your appetite, and your fat storage. Elevated cortisol levels can contribute to increased belly fat, slow down your metabolism, and trigger emotional eating.


About three-quarters of Americans report being under excessive stress, with approximately 30.6 million American adults (about 12.6% of the adult population) reporting using benzodiazepines, which include medications like Xanax, Ativan, and Valium, which are frequently prescribed for short-term relief of stress and anxiety. Of these, 25.3 million (10.4%) use them as prescribed, while 5.3 million (2.2%) misuse them in some way. Additionally, more than one in ten Americans (15%) report using alcohol, cigarettes, or drugs (including prescription medications) to manage stress, according to surveys on stress-related behaviors, and all these stress interventions have adverse effects on health.


  • Lack of Quality Sleep: Poor sleep disrupts hormones that regulate hunger and insulin sensitivity. Even one week of poor sleep can disrupt the expression of hundreds of genes related to metabolism and immunity, reduce glucose tolerance, and increase your cravings for high-carb, high-fat foods.


Sleeping less than 7 hours regularly is linked to increased health risks, including obesity, diabetes, heart disease, and impaired immune function. The National Sleep Foundation recommends adults get 7 to 9 hours per night, yet the CDC reports that about 35–40% of U.S. adults report getting less than 7 hours of sleep per night, meaning a significant portion are not meeting the recommended amount.


Good sleep is fundamental for hormone regulation, metabolism, and disease prevention.


  • Dehydration: Water plays a critical role in nearly every metabolic process. When we’re even mildly dehydrated, it can impact our mood, cognition, and metabolism, as well as our body’s ability to burn calories efficiently.


Harvard Health recommends that we consume between 11.5 cups (for women) and 15.5 cups (for men) of fluids per day for adequate hydration. However, the average American drinks only about 3.9 cups of plain water per day, although their total fluid intake (including other beverages and water from food) is higher. Many other sources, such as soda and juices, contain high sugar, which also has adverse effects on metabolic function and overall health.


  • Smoking and Excess Alcohol: These habits are well-documented contributors to poor metabolic health, increasing the risk of metabolic syndrome, chronic disease, and inflammation throughout the body.


As mentioned above, many Americans smoke or drink alcohol as a coping mechanism for stress, exacerbating an already unhealthy situation. According to studies in 2022, about 22 million (8.9%) of U.S. adults smoked cigarettes daily, and among U.S. adults who drink alcohol (about 62–65% of the adult population), about 18% of all U.S. adults drink alcohol daily. Additionally, about 6% of U.S. adults are classified as heavy drinkers, defined as consuming eight or more drinks per week for women or 15 or more drinks per week for men.


Why This Matters

Currently, only about 12% of American adults are considered metabolically healthy—a sobering statistic. And it’s not just people with excess weight who are at risk; even individuals at a “normal” weight can suffer from hidden metabolic dysfunction. Factors such as diet quality, physical activity, stress levels, and sleep all play a role.


The Path Forward: Small Shifts, Big Impact

Do any of these habits have a role in your life? Here’s the hopeful part: you don’t need a complete lifestyle overhaul to see improvement. Start by focusing on what you can control. Choose whole, unprocessed foods. Prioritize movement—walks, stretching, or workouts that you enjoy. There is evidence that even a quick walk around the block after a meal can have significant health benefits. Get serious about sleep by trying to maintain a consistent sleep schedule, creating a dark and cool environment, limiting blue light and caffeine in the evening, and practicing relaxation techniques. Quality sleep is essential for both physical and mental energy. Learn ways to de-stress and reconnect with what grounds you. Drink more water. Eat more protein. Celebrate the wins, even when they’re small.

Our bodies are incredibly adaptable. With the right habits and consistent effort, you can support your metabolism, boost your energy, and reduce your risk of chronic disease—no crash diets or extreme measures required.


Final Thoughts

Metabolic health isn’t about perfection. It’s about progress. It’s about creating a lifestyle that supports your body’s natural rhythms and functions – and doesn’t overlook the effectiveness of our ancestral human diet. And it’s never too late to start. Do you have questions or want to learn more about natural wellness strategies? Subscribe to our newsletter or follow us on social to keep learning, growing, and building a healthier life—one intentional step at a time.


We don't carry books (yet) at The Well Collection, but we highly recommend this one - Good Energy by Dr. Casey Means & Callie Means. It is a fantastic book and the perfect place to start your journey to a healthier you. If you do choose to buy, please use this LINK. It costs you no extra, and the small commission we receive will help us continue to bring you great content.

Good Energy by Dr. Casey Means and Callie Means


 

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