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# Revitalize Metabolic Health

Revitalize Metabolic Health

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## Posts

- [Blog](https://revitalizemetabolichealth.com/blog/)
- [Fat Loss 301: Fasting for Fat Loss](https://revitalizemetabolichealth.com/fat-loss-301-fasting-for-fat-loss/) - Fasting for fat loss While many regard fasting as a difficult challenge, it has been a normal part of the human experience for millennia and is a time-honored tradition among virtually all major religions of the world. Part of the normal human experience Historically, our distant and not-so-distant ancestors certainly endured many periods of fasting,
- [Fat Loss 207: How Much Body Fat is Acceptable?](https://revitalizemetabolichealth.com/fat-loss-207-how-much-body-fat-is-acceptable/) - How Much Body Fat is Acceptable? If excess body fat is indeed a threat to our health, we should have an idea what amount of body fat is healthy or unhealthy. That sounds easy enough, but it’s not so clear. Obesity is recognized as a significant risk factor in a plethora of metabolic diseases –
- [How to Optimize Your Health with a CGM](https://revitalizemetabolichealth.com/how-to-optimize-your-health-with-a-cgm/) - How to Optimize Your Health with a CGM Glucose monitoring has come a long way from when it was first recognized as a useful tool for managing diabetes. The use of Continuous Glucose Monitors (CGM) has revolutionized diabetes care by its ease of use and real-time data. They are gaining ground on conventional Fingerstick Glucose
- [The Little-Known Vitamin That Could Save Your Life: Why I’ve Taken Vitamin K2 for Over a Decade](https://revitalizemetabolichealth.com/the-little-known-vitamin-that-could-save-your-life-why-ive-taken-vitamin-k2-for-over-a-decade/) - Despite being one of the most critical nutrients for long-term heart, bone, and metabolic health, Vitamin K2 remains largely un-mentioned in modern medicine. I’ve been taking K2 daily for over ten years, and the evidence backing its benefits just keeps getting stronger. The Calcium Paradox: When Good Intentions Go Bad Traditionally, the focus in
- [Job Announcement](https://revitalizemetabolichealth.com/job-announcement/) - Job Title: Office Assistant Overview: As an Office Assistant at Revitalize Metabolic Health, you will play a crucial role in providing personalized and patient-centered healthcare. You will be a key member of our team, assisting in both medical and administrative tasks. We are looking for someone who is dedicated and detail-oriented to contribute to the
- [Common Things I Hear From Patients Who Struggle To Lose Weight](https://revitalizemetabolichealth.com/common-things-i-hear-from-patients-who-struggle-to-lose-weight/) - There are many common themes that I have been recognizing among my patients who truly struggle to lose weight. Perhaps the most common complaint I hear is: "I've tried everything, and I can't lose weight." Among those individuals, the following are perhaps the 2 most common bits of history that eventually find their way
- [Eating on Vacation – Pitfalls and Tips](https://revitalizemetabolichealth.com/eating-on-vacation-pitfalls-and-tips/) - Travel is one of my passions, although it can be a challenge to stay on a healthy eating plan while doing so. There is much to enjoy about partaking in the local cuisine when traveling, so I certainly make some accommodations to do so - “When in Rome, do as the Romans do”. That
- [Fat Loss 204: Visualizing Visceral Fat](https://revitalizemetabolichealth.com/fat-loss-204-visualizing-visceral-fat/) - Visualizing Visceral Fat Visceral fat can easily be visualized on routine imaging studies, particularly on CT (computed tomography) and MRI (magnetic resonance imaging), both of which can easily differentiate visceral fat from subcutaneous fat. Given the enormous clinical implications of visceral obesity, one would think that identifying visceral fat on imaging studies would be a
- [Protein Intake: What is Optimal?](https://revitalizemetabolichealth.com/protein-intake-what-is-optimal/) - Protein Protein is inarguably the most important macronutrient for human health, and yet it is far under-consumed by the vast majority of people, especially as we age. Protein is a vital component of all of our tissues. The other macronutrients – fat and carbohydrates – are essentially just different forms of energy. Guidelines for protein
- [The Most Valuable Physical Asset You Will Ever Own](https://revitalizemetabolichealth.com/the-most-valuable-physical-asset-you-will-ever-own/) - It’s time to talk about a truth that is too often never mentioned. Yet, knowing and accepting this fact is all that you need to motivate you to take the best care of your health. The most valuable physical asset that you will ever own is . . . your body. It’s not your
- [Cell Turnover: Implications for Nutrition](https://revitalizemetabolichealth.com/cell-turnover-in-humans-implications-for-nutrition/) - The human body is a marvel of biological engineering, constantly renewing itself through the process of cell turnover. This natural process ensures the replacement of old, damaged, or dead cells with new ones, maintaining tissue integrity and overall health. The rate of cell turnover varies significantly across tissue types, influenced by their function, location,
- [Welcome to Dr. Ashley Girdler](https://revitalizemetabolichealth.com/welcome-to-dr-ashley-girdler/) - Direct Primary Care Revitalize Metabolic Health https://revitalizemetabolichealth.com/welcome-to-dr-ashley-girdler/ Welcome to Dr. Ashley Girdler
- [How to Handle Food Shaming](https://revitalizemetabolichealth.com/how-to-handle-food-shaming/) - The approaching holidays are notorious for being filled with indulgent food – from cookies to casseroles to krumkake. If you’re on a mission to clean up your diet, it’s already a challenging time. You’ve committed to avoiding sweets, carbs, or maybe even all plants. You may already be self-conscious about how you’ve limited what food
- [Navigating ‘Sugar Season’](https://revitalizemetabolichealth.com/navigating-sugar-season/) - It’s ‘Sugar Season’, and you’re the target. Whether it’s family gatherings, work parties, break rooms, or the aunt who expresses her love with baking, sugar is everywhere. And Halloween is right around the corner, closely followed by Thanksgiving, Christmas, and New Year’s – all holidays that feature sugary treats and desserts. It’s also common
- [Cholesterol, part 4: Beyond the Standard Lipid Panel](https://revitalizemetabolichealth.com/cholesterol-part-4-beyond-the-standard-lipid-panel/) - While mainstream medicine is stuck in the dark ages, obsessing over the standard lipid panel and particularly obsessing over the wrong things in the lipid panel, you should be looking to other ways to assess cardiovascular risk that are more meaningful. Lipoprotein Sub-particle Testing If you want to obsess over lipids, request a NMR
- [Cholesterol, part 3: The Standard Lipid Panel](https://revitalizemetabolichealth.com/cholesterol-part-3-the-standard-lipid-panel/) - The standard lipid panel is traditionally performed after an 8-12 hour period of fasting, typically an overnight fast. The measured components of this lipid panel include total cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides. The Lipid Panel Tradition The standard lipid panel is an annual ritual for adults attending their yearly physicals, and it’s
- [Prostate Health -- It's Not What You Think](https://revitalizemetabolichealth.com/prostate-health-its-not-what-you-think/) - Prostate enlargement is often considered a condition that is inevitable with aging. Abundant evidence, however, indicates that it is rather another consequence of Insulin Resistance. BPH is increasingly common with age Benign Prostatic Hypertrophy (BPH) is a non-cancerous enlargement of the prostate gland that can lead to difficulties with urination, classically resulting in frequent nighttime
- [Cholesterol, part 2: What does it do?](https://revitalizemetabolichealth.com/cholesterol-part-2-what-does-it-do/) - Most people assume that cholesterol is a harmful substance, as they've been taught that for the past 70+ years. All they know is that cholesterol is "bad" and that it "causes" heart disease. While cholesterol does play a part in vascular disease, it is absolutely essential for life. It's obvious, then, that cholesterol has
- [Cholesterol, part 1: What is it?](https://revitalizemetabolichealth.com/cholesterol-and-its-role-in-health-pt-1/) - Despite getting a bad rap for the past 70 years, cholesterol is essential for life. Without cholesterol, we could not survive. So, how did this vital substance get labeled as villain? Mainstream health care has perpetuated the myth that there is “good” cholesterol and “bad” cholesterol, but it’s just not that simple. The majority
- [Cancer as a Metabolic Disease, part 4: Press-Pulse Strategy](https://revitalizemetabolichealth.com/cancer-as-a-metabolic-disease-part-4-press-pulse-strategy/) - Restricting the fuel sources required by cancer cells – glucose and glutamine – is a useful adjunct to conventional cancer treatment. This strategy can be achieved via the ketogenic diet, fasting, or calorie restriction. The effectiveness of these interventions is even greater when combined with certain drugs and procedures. “Press-Pulse” Strategy This combined strategy
- [Cancer as a Metabolic Disease, part 3: Metabolic Therapies for Cancer](https://revitalizemetabolichealth.com/cancer-as-a-metabolic-disease-part-3-metabolic-therapies-for-cancer/) - Cancer is a metabolic disease, characterized by abnormalities in mitochondrial function. In fact, no cancerous tissue has yet been identified that demonstrates normal number or structure of mitochondria, as examined by electron microscopy. (ref) As a result of the mitochondrial abnormalities, all cancer cells appear to depend on fermentation of glucose to lactate. Since
- [Cancer as a Metabolic Disease, part 2: Genetics vs. Environment](https://revitalizemetabolichealth.com/cancer-as-a-metabolic-disease-part-2-genetics-vs-environment/) - In regard to the development of cancer, the traditional belief is that genetics (family history) are the primary risk factor. Indeed, there do appear to be familial patterns of inheritance of some diseases including cancer. That familial pattern, however, doesn’t necessarily mean that genetics are the culprit. When it comes to susceptibility to cancer, genetic
- [Cancer as a Metabolic Disease](https://revitalizemetabolichealth.com/cancer-as-a-metabolic-disease/) - Conventional wisdom holds that cancer is primarily a genetic disease, essentially a ‘bad luck’ scenario whereby mutations in the genetic code are either inherited or develop spontaneously into cancer at some point in life. More and more evidence, however, refutes this claim, instead supporting a theory of metabolic dysfunction being the mechanism that drives
- [Backpacking: Graves Creek trailhead to Enchanted Valley](https://revitalizemetabolichealth.com/backpacking-graves-creek-trailhead-to-enchanted-valley/) - A Summer backpacking trip is now a solid tradition for me, and this year's adventure was again a very worthwhile experience. Since my days as a Boy Scout, I have enjoyed camping, exploring, wandering, etc. through the Great Outdoors. As valuable as it is for a child to do those things, I might argue
- [Backpacking with Minimal Food](https://revitalizemetabolichealth.com/backpacking-with-minimal-food/) - Last weekend, I embarked on a 30-mile 3-day, 2-night backpacking trip in the Olympic National Park with a group of friends, an activity that’s becoming a yearly tradition. Not only is it a test of physical activity, but also it is a welcomed break from the “civilized” world. People are often curious about what I
- [Create a New Habit - Instantly](https://revitalizemetabolichealth.com/create-a-new-habit-instantly/) - In the quest to improve our health, we often seek to develop new healthy habits, particularly when it comes to exercise. A seldom-performed workout is not going to get you to your fitness goals. Rather, consistency is the key to succeeding with meaningful change. When it comes to creating a new habit, especially physical
- [My Ideal Landmark for a "Fresh Start"](https://revitalizemetabolichealth.com/my-ideal-landmark-for-a-fresh-start/) - A "Fresh Start" Perhaps the best day to start a new behavior (dietary strategy, exercise regimen, etc.) is when there is an unexpected wake-up call – something that basically scares you into making an immediate change. For many people, that ends up being a heart attack, a stroke, or a diagnosis of a chronic disease.
- [Insights from the Trail – Part 1](https://revitalizemetabolichealth.com/insights-from-the-trail-part-1/) - Insights from the Trail – Part 1 There is much to learn from challenging oneself with difficult physical endeavors. I recently embarked on a 3-day backpacking trip in the Olympic National Park and had some valuable (to me, at least) insights from the experience. The Adventure After driving to the complete opposite side of the
- [The Most Nutrient Dense Food](https://revitalizemetabolichealth.com/the-most-nutrient-dense-food/) - The whole point of nutrition is . . . To acquire nutrients. But you’re probably doing it wrong, or at least not efficiently. Certainly, if you’re following the dietary guidelines, you’re not getting the most bang for your buck when it comes to nutrients. That is because the dietary guidelines, despite what they claim, heavily
- [Lipedema: Not Just Fatty Legs](https://revitalizemetabolichealth.com/lipedema-not-just-fatty-legs/) - Lipedema: Not Just Fatty Legs Having worked in the hospital for many years, I have encountered countless female patients who reported that they suffer from “lymphedema” – an errant diagnosis given to them by health care professionals to explain their markedly swollen legs. Sure, some of them may have had legitimate lymphedema, but it tends
- [Tainted by Industry: The US Dietary Guidelines . . . Again](https://revitalizemetabolichealth.com/tainted-by-industry-the-us-dietary-guidelines-again/) - Right on target for the 2025 update to the US Dietary Guidelines, the Advisory Committee held its work sessions last week, as they do every 5 years. The committee is a joint venture of the US Department of Agriculture and the US Department of Health and Human Services. Most people underestimate the importance of
- [Coffee: Good? Bad? Both?](https://revitalizemetabolichealth.com/coffee-good-bad-both/) - As coffee is the 2nd-most consumed beverage in the world (2nd only to water), there is a lot of discussion and research on its effects on health. Unfortunately, the research is generally from low-quality observational trials, but there appears to be some meaningful takeaways. Coffee An estimated 66% of Americans drank coffee in the past
- [Low Carb and Lung Disease: My Story](https://revitalizemetabolichealth.com/low-carb-and-lung-disease-my-story/) - Low Carb and Lung Disease: My Story I recently wrote a summary of the available scientific findings on how changing your diet can affect lung disease, primarily asthma and chronic obstructive pulmonary disease (COPD). Currently, mainstream medicine has little to say about how nutrition impacts lung disease. But it is possible that following a low-carbohydrate
- [Can Low Carb Help Lung Disease?](https://revitalizemetabolichealth.com/can-low-carb-help-lung-disease-part-1/) - Can Low Carb Help Lung Disease? The two most common chronic lung diseases are asthma and COPD. It’s estimated that at least 384 million people across the globe have COPD and 334 million people have asthma. COPD is now the third leading cause of death worldwide. While smoking is the main cause of COPD in
- [Intermittent Fasting and Cardiovascular Risk](https://revitalizemetabolichealth.com/intermittent-fasting-and-cardiovascular-risk/) - This past week, the American Heart Association solidified its reputation (ref, ref) as being incapable of recognizing quality science. They released a poster session on their website titled “Time-restricted eating may raise cardiovascular death risk in the long term”. This study basically involved the researchers doing some data mining to make a bold claim that
- [Mythbusting: Dietary Protein and Kidney Disease](https://revitalizemetabolichealth.com/mythbusting-dietary-protein-and-kidney-disease/) - Protein Intake and Kidney Disease A common myth about dietary protein is that a high intake of protein causes kidney disease. The reasoning behind that myth is that, since the kidneys are responsible for filtering and excreting nitrogen, the high nitrogen content of protein could be putting a strain on the kidneys. Where did this
- [Recent Happenings at the FDA](https://revitalizemetabolichealth.com/recent-happenings-at-the-fda/) - Time to catch up with the recent happenings over at the FDA. Seems like they're always up to something, for better or worse. Two big announcements this week worth discussing. Over-the-counter CGM coming soon Dexcom announced this past week that the FDA approved a continuous glucose monitor (CGM) for over-the-counter (OTC) purchase. The new CGM,
- [Are You Getting Enough Protein?](https://revitalizemetabolichealth.com/are-you-getting-enough-protein/) - The importance of protein intake is far underappreciated, especially as we age. Perhaps due to misleading interpretation of low-quality research (epidemiological studies, in particular), people have come to believe that high protein intake is harmful. Instead, there is abundant research demonstrating that high protein intake is extremely beneficial and safe. Low protein diets are likely
- [Fasting: The Mental Game & Anti-Inflammatory Effect](https://revitalizemetabolichealth.com/fasting-the-mental-game-anti-inflammatory-effect/) - “How can you go 7 days without eating anything?!?” “Weren’t you hungry?” I get it. Fasting sounds miserable to most people. Maybe a day or two, but how does anyone go without food for 7 days in a row? Note: For starters, I do not recommend that anyone try to do a multi-day fast
- [Fiber - Friend or Foe?](https://revitalizemetabolichealth.com/fiber-friend-or-foe/) - Fiber Conventional wisdom states that fiber is essential for gut health and is effective for management of constipation, even argued to be necessary for proper bowel habits. Fiber has been purported to be beneficial, if not necessary, for many aspects of gut health and for the management of many conditions (ref): Constipation Hemorrhoids Irritable Bowel
- [Antinutrients - Should You Be Avoiding Them?](https://revitalizemetabolichealth.com/antinutrients-should-you-be-avoiding-them/) - Should You Be Avoiding Antinutrients? The discussion around antinutrients is just as polarized as the nutrition world (vegan vs. carnivore), because antinutrients are present only in plant sources. The animal-based camps highlight the downsides of antinutrients, while the plant-based camps claim that antinutrients have beneficial effects that outweigh their potential harm. Who’s right? How does
- [Antinutrients - How certain foods act as nutrient thieves](https://revitalizemetabolichealth.com/antinutrients-how-certain-foods-act-as-nutrient-thieves/) - Why do we eat? Eating is the process by which humans acquire energy and nutrients, both critical for survival. Energy without nutrients, however, is just empty calories. Think sugar, beer, rice, etc. Pure energy without significant nutritional value. Our bodies can synthesize some nutrients, but there are many essential nutrients – amino acids, fatty acids,
- [Nutritional Bioavailability - Zinc](https://revitalizemetabolichealth.com/nutritional-bioavailability-zinc/) - Zinc Zinc is the second most common nutritional deficiency in the world and yet wasn’t appreciated as a relevant nutrient deficiency until 1961. Zinc deficiency is known to be more common in areas where people consume higher amounts of cereal and lower amounts of animal foods (ref). Even if one’s diet is not necessarily low
- [Nutrient Bioavailability - Intro & Iron](https://revitalizemetabolichealth.com/nutrient-bioavailability-intro-iron/) - What is Bioavailability? Bioavailability refers to what percentage of a consumed material is absorbed into the body’s bloodstream. In the pharmaceutical world, drug bioavailability is a critical aspect of drug design to ensure that drugs reach a particular concentration. There may be many factors that influence bioavailability, such as mode of administration, digestive enzyme activity,
- [Secrets to Avoiding Holiday Weight Gain](https://revitalizemetabolichealth.com/secrets-to-avoiding-holiday-weight-gain/) - You’ve heard the usual advice to eat slowly, limit snacking, eat small portions, etc. – standard health tips that are repeated ad nauseum. Sure, those tips may have a time and place, but Christmas dinner is not one of them, right? When you’re gathered with friends and family, there’s nothing ‘holly jolly’ about counting
- [LDL Cholesterol: Challenging the Diet-Heart Hypothesis](https://revitalizemetabolichealth.com/ldl-cholesterol-questioning-the-diet-heart-hypothesis/) - For decades, we've been told by the "authorities" that high cholesterol is bad and that high cholesterol causes heart disease. It's such an established belief in medicine that it even has a name - the Diet-Heart Hypothesis. Over the years, there's been conflicting data available for passionate debate on both sides. Here's some disruptive research
- [Nutrient Density 1: Introduction](https://revitalizemetabolichealth.com/nutrient-density-1-introduction/) - Let’s cut to the chase . . . the calorie is an oversimplified measure of food. While calorie counting may be a useful strategy in the short term, study after study shows that it is not a reliable long-term strategy for weight loss or general health concerns. The calorie is purely a measure of energy.
- [Why We Don't Lose Weight Despite "Doing Everything Right"](https://revitalizemetabolichealth.com/why-we-dont-lose-weight-despite-doing-everything-right/) - I routinely hear individuals lament that they are unable to lose weight despite eating “healthy”. They understandably get frustrated that they’re not making progress despite “doing everything right.” Are they lying? Are their bodies somehow broken? How can this be?!? Obviously, one person’s idea of “healthy” could be very different from another person’s. As proof
- [Guide to Thanksgiving Dinner: What to Eat First](https://revitalizemetabolichealth.com/guide-to-thanksgiving-dinner-what-to-eat-first/) - Chances are that you’ll soon be sitting down to the annual tradition of a Thanksgiving dinner. As you’re filling your plate, your eyes are darting around at all of your favorite dishes that you see only once a year. Which one do you take a bite of first? I haven’t had Mom’s amazing stuffing
- [Mobility Matters -- Use It or Lose It](https://revitalizemetabolichealth.com/mobility-matters-use-it-or-lose-it/) - On a recent vacation to a theme park, the thing that stood out to me the most was the significant number of adults riding in rented mobility scooters and wheelchairs with no evident physical handicap other than being overweight. [Note: I acknowledge that not all legitimate disabilities are visible. Note further that individuals with
- [Big Food and Big Tobacco: Is History Repeating Itself?](https://revitalizemetabolichealth.com/big-food-and-big-tobacco-is-history-repeating-itself/) - There are some frightening parallels between the processed food industry and the tobacco industry, and we're learning more and more about the connections between the two. There was a period of time where smoking was promoted as a healthy habit, with tobacco companies utilizing physicians in their advertisements. [Note the subtle(?) attention drawn to
- [An Over-Medicated Population, Part 2](https://revitalizemetabolichealth.com/an-over-medicated-population-part-2/) - In conjunction with the epidemic of impaired metabolic health, there is an associated epidemic of prescription drug use. While many prescription drugs are arguably “necessary”, the majority of medications are directed at the chronic diseases of the modern lifestyle. Prescription drugs through one’s lifetime As discussed in part 1, newborns in 2019 are expected
- [An Over-Medicated Population](https://revitalizemetabolichealth.com/an-over-medicated-population/) - Prescription medications are ubiquitous in the United States. By a study in 2015-2016, nearly half (45.8%) of all Americans reported taking a prescription drug in the preceding month. A shocking 85.0% of adults aged 60+ were able to say the same. Sure, there are many who may have needed antibiotics to treat legitimate bacterial
- [Longevity -- What biomarkers predict reaching the age of 100?](https://revitalizemetabolichealth.com/longevity-what-biomarkers-predict-reaching-the-age-of-100/) - With advances in medicine along with improved safety, the life expectancy for individuals in the US has increased from about 45 years in 1900 to 79.11 years as of 2023. Much research is dedicated to identifying the factors that contribute to longevity. The results of the largest study on longevity were recently released, offering
- [GLP-1 Agonists -- The New Weight Loss Drugs](https://revitalizemetabolichealth.com/glp-1-agonists-the-new-weight-loss-drugs/) - GLP-1 Agonists -- The New Weight Loss Drugs Another medication lauded for its potential as a weight loss drug was approved last month, called tirzepatide. It is an injectable medication, to be given once weekly, and is approved for use in type 2 diabetes, but likely to be popular for weight loss as well. Though
- [What's the Best Measure of Food? Calories vs Other Properties](https://revitalizemetabolichealth.com/whats-the-best-measure-of-food-calories-vs-other-properties/) - Thanks to our modern food environment, we have over-complicated food to the point of creating mass confusion over how to eat. Our ancestors (from Australopithecus to just a couple generations ago) didn’t have nutrition labels on their food and certainly didn’t pay any attention to calories, macros, or any other factoid about the food
- [Optimize your Immune Health](https://revitalizemetabolichealth.com/optimize-your-immune-health/) - Nearing the end of Summer, it is time to make preparations for the upcoming Winter season that is so often referred to as “cold-and-flu-season”. In order to avoid a Winter of misery, it’s critical to have a strong immune system. Relying on vaccines for protection is a fool’s game. In terms of the flu
- [Why US Health Care Ranks Last Among Developed Nations, and What to do About it](https://revitalizemetabolichealth.com/why-us-health-care-ranks-last-among-developed-nations-and-what-to-do-about-it/) - Christopher J. Stadtherr, MD Revitalize Metabolic Health
- [Impact of Water Intake on Weight Loss](https://revitalizemetabolichealth.com/impact-of-water-intake-on-weight-loss/) - Impact of Water Intake on Weight Loss As previously discussed, water intake is vital but can also be done to excess. When it comes to weight loss (fat loss), though, does water intake make a difference? Can increased water intake increase metabolism and/or fat burning? The answer is not as clear as your water should
- [Insights from the Trail – Part 2](https://revitalizemetabolichealth.com/insights-from-the-trail-part-2/) - Insights from the Trail – Part 2 Continued from Part 1 3. Be consistent. Slow and steady wins the race. It’s all about the tortoise and the hare, especially with noteworthy endeavors. When reaching a fatigued state, it is not only difficult but also dangerous to move too quickly. We were quite content with
- [Hydration -- Critical for Life](https://revitalizemetabolichealth.com/hydration-critical-for-life/) - Hydration -- Critical for Life Water is vital for life. Without water, humans can survive only for days. Our bodies are even mostly water – 50-60% in women and 60-65% in men. Water content of our bodies depends on composition – lean muscle consists of approximately 75% water, while fat tissue consists of only about
- [What Should I Eat?  The 2 Commandments of Nutrition](https://revitalizemetabolichealth.com/what-should-i-eat-two-commandments-of-nutrition/) - What Should I Eat? The 2 Commandments of Nutrition The world of nutrition research is quite complex, riddled with politics and emotion that get in the way of a true understanding of what foods we should be eating to achieve optimal health as humans. As a result, there is endless debate on what constitutes a
- [Medicine is Unnecessarily Complicated](https://revitalizemetabolichealth.com/medicine-is-unnecessarily-complicated/) - Medicine is Unnecessarily Complicated In medical school, the 2nd-year curriculum was/is structured around organ systems – cardiovascular, respiratory, gastrointestinal, genitourinary, musculoskeletal, endocrine, etc. – with each unit taught by the respective specialist physicians. I remember well the subject-by-subject advancement through each unit, with the pathophysiology being coordinated with the supporting pathology and pharmacology relevant to
- [Fueling Your Body - Carb-loaded vs Fat-fueled](https://revitalizemetabolichealth.com/fueling-your-body-carb-loaded-vs-fat-fueled/) - Fueling Your Body - Carb-loaded vs Fat-fueled Talking with a patient of mine recently who is soon to embark on a long backpacking trip reminded me of an important lesson I learned the hard way about how to fuel your body for an endurance event. This young woman is actually going to the same place
- [Health Care has a Specialty Problem](https://revitalizemetabolichealth.com/health-care-has-a-specialty-problem/) - Health Care has a Specialty Problem Ever heard someone bemoaning the fact that they have multiple doctors? It’s the sad reality of the modern health care system, relying on multiple specialists to manage specialty-specific problems in parallel with other specialists. Oftentimes, a busy primary physician or non-physician provider will happily accept a role as gatekeeper
- [It's Time to Set a Higher Bar for Health Care](https://revitalizemetabolichealth.com/its-time-to-set-a-higher-bar-for-health-care/) - It's Time to Set a Higher Bar for Health Care When working in the hospital, I am often witness to the disappointingly low bar that has been set for metabolic health in our modern health care system. One of my hospital patients was a gentleman in his 7th decade of life who was admitted for a
- [Fat Loss 206: Stop Using Terms Like “Ozempic Face”](https://revitalizemetabolichealth.com/fat-loss-206-stop-using-terms-like-ozempic-face/) - Stop Using Terms Like “Ozempic Face” There’s no question that semaglutide (brand names Ozempic and Wegovy) has been a game-changer for weight loss, and thus it’s no surprise that the media has spun a lot of misleading notions about it for click-bait. You have likely heard terms such as “Ozempic Face”, “Ozempic Butt”, or “Ozempic
- [Fat loss 205: Guide to Eliminating Visceral Fat](https://revitalizemetabolichealth.com/fat-loss-205-guide-to-eliminating-visceral-fat/) - Eliminating Visceral Fat Visceral Adipose Tissue (aka visceral fat) is important to understand due to its tight association with metabolic disease. Unfortunately, the presence of visceral fat is not always easy to detect and is certainly not discussed in ordinary health care interactions. Consistent with the observation that visceral fat is associated with nearly all
- [Fat Loss 203: Know the Enemy -- Visceral Fat](https://revitalizemetabolichealth.com/fat-loss-203-know-the-enemy-visceral-fat/) - Visceral Fat – Know the Enemy Not all fat is created equal. Different types and different locations of fat have remarkably different effects on our health, yet there is very little awareness of this fact. As body fat is the most visible manifestation of metabolic disease, we have a tendency to associate obesity with poor
- [Fat Loss 202: Determining Your Personal Fat Threshold](https://revitalizemetabolichealth.com/fat-loss-202-determining-your-personal-fat-threshold/) - Determining Your Personal Fat Threshold Given the relevance of the Personal Fat Threshold to one’s metabolic health, it certainly would be nice if there was a way of knowing what your own threshold is. Unfortunately, there is no way to predict what one’s threshold is. There simply is no available tool that can reveal that
- [Fat Loss 201: The Personal Fat Threshold](https://revitalizemetabolichealth.com/fat-loss-201-the-personal-fat-threshold/) - The Personal Fat Threshold Why do some people who appear normal-weight have diabetes? And why do some people with severe obesity not have diabetes? These observations make the adage “You can’t judge a book by its cover” ring true. While we often associate obesity with metabolic disease, it’s just not that simple. There is far
- [Fat Loss 106: Measuring Body Composition](https://revitalizemetabolichealth.com/fat-loss-106-measuring-body-composition/) - Fat Loss 106: Measuring Body Composition In a world obsessed with weight, it’s important to realize that the scale doesn’t tell the whole story. Your health status is far more complex than the amount of gravitational pull your body has on Earth, so how else can we quantify body composition in a meaningful way? In
- [Fat Loss 105: Overfat, not Obesity, is the Real Concern](https://revitalizemetabolichealth.com/fat-loss-105-overfat-not-obesity-is-the-real-concern/) - Overfat, not Obesity, is the Real Concern Excess body fat is associated with a wide range of cardiometabolic disorders, as well as most non-infectious chronic diseases. The traditional measure of body composition, Body Mass Index (obesity defined as BMI > 30), however, is notoriously unreliable, as 30% of individuals with “healthy” BMI’s are found to
- [Fat Loss 103: The Relevance of Size and Number of Fat Cells](https://revitalizemetabolichealth.com/fat-loss-103-the-relevance-of-size-and-number-of-fat-cells/) - Body Fat: The Relevance of Size and Number of Fat Cells Size vs Number Obesity is characterized by an excess of adipose (fat) tissue, which can accumulate by 2 different mechanisms. Increase the number of fat cells – hyperplasia Increase the size of the existing fat cells – hypertrophy Fat cells are organized in clusters
- [Fat Loss 104: The Pandemic of Excess Fat](https://revitalizemetabolichealth.com/fat-loss-104-the-pandemic-of-excess-fat/) - The Pandemic of Excess Fat Rates of Obesity in the United States The rate of obesity in the United States is increasing at an alarming rate and has profound implications for public health. To get a sense of how fast, watch this animation from the CDC data on obesity rates from 2011 to 2021. Obesity
- [Quality Health Care -- How direct primary care can transform health care](https://revitalizemetabolichealth.com/quality-health-care-how-direct-primary-care-can-transform-health-care/) - Quality Health Care How direct primary care can transform health care Why is it that the USA is renowned for its medical breakthroughs and yet it remains the most expensive and lowest quality among developed countries? While many are quick to criticize what little they know about health care in other countries, it appears that
- [Fat Loss 102 - Sex Differences in Fat Storage](https://revitalizemetabolichealth.com/fat-loss-102-sex-differences-in-fat-storage/) - Sex Differences in Fat Storage Body fat In general, women have more body fat than men. Studies looking at morbidity and mortality among adults suggest that the healthiest levels of body fat are considered to be 20-30% for women and 12-20% for men. Fat distribution The distribution of body fat is an important determination of
- [Fat Loss 101 - Understanding the Different Types of Body Fat](https://revitalizemetabolichealth.com/fat-loss-101-understanding-the-different-types-of-body-fat/) - Fat Loss 101 - Understanding the Different Types of Body Fat Few things in this world garner as much collective agreement as the recognition that excess body fat is detrimental to health. In fact, body fat is the target of a $254.9 billion weight loss industry worldwide. Despite being villainized, fat is not universally bad.
- [Which is Worse - Low Muscle Mass or High Fat Mass?](https://revitalizemetabolichealth.com/which-is-worse-low-muscle-mass-or-high-fat-mass/) - Which is Worse - Low Muscle Mass or High Fat Mass? When talking about body composition and metabolic health, much attention is directed at reducing body weight as the primary indicator of progress. Study after study uses the Body Mass Index (BMI) as the metric for comparison to outcomes, but the BMI is of limited
- [How to Get Fat-Adapted](https://revitalizemetabolichealth.com/how-to-get-fat-adapted/) - How to Get Fat-Adapted In the modern day, nearly all adults are glucose-adapted, but not fat-adapted. This scenario is a function of the relatively high carbohydrate intake that is typical in the Standard American Diet. All carbohydrates break down into glucose, the most common sugar. When glucose is readily available, it is preferentially metabolized, as
- [Fat Adaptation and its Critical Role in Weight Loss](https://revitalizemetabolichealth.com/fat-adaptation-and-its-critical-role-in-weight-loss/) - Fat Adaptation and it's Critical Role in Weight Loss There are basically two fuels that can be utilized by the human body for energy: carbohydrates and fat. The vast majority of people are routinely utilizing carbohydrates as their fuel and only rarely, if ever, tap into their fat stores for energy. That can be an
- [What Happens to your Metabolism when you Restrict Calories?](https://revitalizemetabolichealth.com/what-happens-to-your-metabolism-when-you-restrict-calories/) - What Happens to your Metabolism when you Restrict Calories? Wouldn’t it be great if losing weight was simply a function of decreasing how many calories you ate? Everyone wants to manipulate calories to control their weight just like dollars determine their bank account balance. It’s just not that simple, though. When dealing with body weight,
- [Calories, part 2: More Problems with Calorie Counting](https://revitalizemetabolichealth.com/calories-part-2-more-problems-with-calorie-counting/) - More Problems with Calorie Counting While many people are obsessed with counting calories in an attempt to lose weight, it’s clear that a strict Calories In Calories Out (CICO) model is not as helpful as we would like to believe. Calorie counting is a relatively new concept Our ancestors didn’t worry themselves with Calories and
- [Changing Habits for the New Year: How to Conquer Your Resolutions](https://revitalizemetabolichealth.com/changing-habits-for-the-new-year-how-to-conquer-your-resolutions/) - Changing Habits for the New Year: How to Conquer Your Resolutions Time again for the tradition of New Year’s resolutions, for good or bad. There is a dismal success rate of resolutions, depending on which study you come across – typically in the range of 10-20%. Is there a better way to make behavior changes?
- [Calories: Problems with Calorie Counting for Weight Loss](https://revitalizemetabolichealth.com/calories-pt-1-problems-with-calorie-counting-for-weight-loss/) - Calories, part 1: Problems with Calorie Counting for Weight Loss We’ve been taught since middle school health class that 1 pound of fat equals 3,500 Calories and, therefore, creating a Calorie deficit of 500 Calories per day through diet and/or exercise will result in 1 pound of fat loss per week (500 Calories x 7
- [Direct Care: The Future of Health Care](https://revitalizemetabolichealth.com/direct-care-the-future-of-health-care/) - Direct Care: The Future of Health Care In modern health care, it’s not uncommon to have to wait several weeks to get an appointment and then have only 10 minutes face-to-face to address your health concerns. On top of that, it’s the only industry in which consumers don’t know how much they’ll need to pay
- [Fasting: Thoughts From My 6-day Fast](https://revitalizemetabolichealth.com/fasting-thoughts-from-my-6-day-fast/) - Fasting: Thoughts From My 6-day Fast I recently completed a 6-day fast and have a few thoughts to share about it. It's not the first time that I've done a fast -- I've done several 7-day fasts in the past, consisting of only water and bone broth. Fasting is an age-old tradition, a practice endorsed
- [Does Intermittent Fasting Kill?  Bad Science Debunked.](https://revitalizemetabolichealth.com/does-intermittent-fasting-kill-bad-science-debunked/) - Does Intermittent Fasting Kill? Bad science debunked. I came across some sensationalist headlines this week suggesting that intermittent fasting is dangerous. A recent journal article was published that reported an association between meal frequency and mortality. Not surprisingly, media outlets put a spin on the findings to generate buzz and paranoia about intermittent fasting. Let’s
- [Nutritional Strategies to Prevent and Reverse Alzheimer's Disease](https://revitalizemetabolichealth.com/nutritional-strategies-to-prevent-and-reverse-alzheimers-disease/) - Nutritional Strategies to Prevent and Reverse Alzheimer's Disease Alzheimer’s Disease is most commonly a consequence of poor metabolic health, resulting from an unhealthy lifestyle, and thus the optimal way to prevent and/or manage Alzheimer’s is indeed by lifestyle interventions. Now the 3rd leading cause of death in the USA behind cardiovascular disease and cancer, Alzheimer’s
- [Cold-Water Immersion and Brain Health](https://revitalizemetabolichealth.com/cold-water-immersion-and-brain-health/) - Cold-Water Immersion and Brain Health “But, there is still every reason for healthy people to take cold showers, or swim outside in cold water. It gives you the feeling that you are alive.” ― Wim Hof Why is cold exposure valuable? Cold exposure is an obvious stress to the body, as it universally produces a
- [Mental Health - Part 3: A Closer Look at Treatments for Depression](https://revitalizemetabolichealth.com/mental-health-part-3-a-closer-look-at-treatments-for-depression/) - Mental Health - Part 3: A Closer Look at Treatments for Depression Depression is one of the most common mental health disorders in the world and a leading cause of disability. It is a complex problem that has spawned a lot of research and a lot of theories about mechanisms of disease. In 1978, the
- [Mental Health - Part 7: The Ketogenic Diet & Brain Health](https://revitalizemetabolichealth.com/mental-health-part-6-the-ketogenic-diet-brain-health/) - The Ketogenic Diet and Brain Health You’ve likely heard of the “keto” diet – a dietary strategy that has gained in popularity over the past few years. There’s nothing new, however, about a ketogenic diet, as it appears to be the diet on which our distant ancestors thrived. In the medical world, the ketogenic diet
- [Sauna and Brain Health](https://revitalizemetabolichealth.com/sauna-and-brain-health/) - Sauna and Brain Health Our daily lives are spent predominantly in climate-controlled environments, with furnaces and air-conditioning units regulating the temperatures of our living spaces within a relatively narrow range. The typical comfort zone for humans is within an air temperature of 64-74 degrees F, depending on humidity. Our ancestors, however, were most certainly exposed
- [Mental Health - Part 6: ADHD & Metabolic Health](https://revitalizemetabolichealth.com/mental-health-part-6-adhd-metabolic-health/) - ADHD & Metabolic Health Attention Deficit Hyperactivity Disorder (ADHD) is the most common childhood psychiatric disorder, affecting 5% of children worldwide. Even if not a typical neurometabolic disease, there are findings that suggest an important role of metabolic health in ADHD. What causes ADHD? Theories abound on what causes ADHD: Screen time – including television,
- [Mental Health - Part 5: Importance of Early Metabolic Health](https://revitalizemetabolichealth.com/mental-health-part-5-early-metabolic-health-my-determine-mental-health/) - Mental Health - Part 5: Importance of Early Metabolic Health Children's health matters There is a clear connection between metabolic health and mental health, suggesting that lifestyle plays some role in determining future risk of mental illness. Given that mental illness (primarily depression) is the leading cause of disability around the world, this subject deserves
- [Mental Health - Part 4: Fueling Your Brain](https://revitalizemetabolichealth.com/mental-health-4-fueling-your-brain/) - Mental Health -- Fueling your Brain Mental health is metabolic health, and nothing screams metabolic health like “mitochondria”. Mitochondria are as relevant to brain health as they are to overall metabolic health and may play a key role in brain disease – neurologic and mental health disorders. Powering the brain Mitochondria play many critical roles
- [Mental Health - Part 2: Mechanisms of Disease](https://revitalizemetabolichealth.com/mental-health-part-2-mechanisms-of-disease/) - Mental Health - Part 2: Mechanisms of Disease See Part 1 Mental health vs Neurologic health Historically, there has been a divide between the medical fields of Neurology and Psychiatry, despite some overlap between the two specialties. Dementia is predominantly under the jurisdiction of neurology, as are seizures/epilepsy, headaches, movement disorders, and multiple sclerosis. Mental
- [Mental Health - Part 1: The Problem with the Modern Approach](https://revitalizemetabolichealth.com/mental-health-part-1-the-problem-with-the-modern-approach/) - Mental Health - Part 1: The Problem with the Modern Approach This post is the first in a series of several entries about the intersection of mental health and metabolic health. The scope of mental illness Mental health disorders are now the leading cause of disability in the world. There have been rapid increases in
- [Alzheimer’s Disease – Another Manifestation of Metabolic Disease](https://revitalizemetabolichealth.com/alzheimers-disease-another-manifestation-of-metabolic-disease/) - Alzheimer’s Disease – Another Manifestation of Metabolic Disease Neurodegenerative disease (dementia, etc.) is arguably the area of greatest failure in medicine. There have been billions of dollars spent on over 400 failed clinical trials in Alzheimer's Disease, and the best drugs that emerge from the rubble fail to show any improvement. Alzheimer’s drug trials
- [Top 3 Food Ingredients to Avoid](https://revitalizemetabolichealth.com/top-3-food-ingredients-to-avoid/) - When it comes to selecting food and reading nutrition labels, there are 3 ingredients that are common in highly processed foods that are best avoided: sugar, refined grains, and seed oils. Note that these are in addition to some obvious bad ingredients such as artificial trans fats (now banned). Sugar You’re likely familiar with the
- [When Should I Start My Health Transformation?](https://revitalizemetabolichealth.com/when-should-i-start-my-health-transformation/) - When Should I Start My Health Transformation? When contemplating a lifestyle change, we often get hung up on figuring out when is the best time to start. It seems that there’s never a “right time” to start. There’s always something coming up on our calendar that we perceive to be a barrier, so it seems
- [Guide to Eating Clean when Eating Out](https://revitalizemetabolichealth.com/guide-to-eating-clean-when-eating-out/) - Guide to eating clean when eating out Eating out can be a challenge when you’re trying to eat healthy and avoid ultra-processed foods. While I certainly enjoy dining at restaurants and especially supporting my local favorites, I am also very conscious of the quality of food available and select restaurants accordingly. By understanding some basic
- [Glucose monitoring - From urine-tasting to CGM's](https://revitalizemetabolichealth.com/glucose-monitoring-from-urine-tasting-to-cgms/) - Glucose Monitoring - From urine-tasting to CGM's Rapid measurement of blood glucose is such a standard part of diabetes management that most people don’t realize the complicated history preceding the widely available technology we have nowadays. Urine-tasting As early as 1674, the English physician Thomas Willis (1621-1675) observed that the urine of an individual with
- [Anti-Inflammatory Diets](https://revitalizemetabolichealth.com/anti-inflammatory-diets/) - Anti-Inflammatory Diets: Strategies to Reduce Risk of Chronic Disease Inflammation is not always bad While we think of inflammation as harmful, it’s important to recognize that not all inflammation is bad. Inflammation is triggered as a short-term protective mechanism against infection and as a mechanism for healing from injury. Dietary factors can also trigger inflammation,
- [Cardiovascular Risk Starts Even Before a Diagnosis of Prediabetes](https://revitalizemetabolichealth.com/cardiovascular-risk-starts-even-before-a-diagnosis-of-prediabetes/) - Cardiovascular Risk Starts Even Before a Diagnosis of Prediabetes I recently did a presentation about Insulin Resistance and the importance of early detection of Prediabetes, which is defined as a fasting plasma glucose (FPG) of 100-125 or a Hemoglobin A1c of 5.7-6.4%. Hemoglobin A1c is a lab test that gives us an estimate of the
- [93% of American Adults are Unhealthy – A Deeper Dive](https://revitalizemetabolichealth.com/93-of-american-adults-are-unhealthy-a-deeper-dive/) - 93% of American Adults are Unhealthy – A Deeper Dive A recent report (2022 study) claimed that only 6.8% of American adults have optimal metabolic health. Their analysis comes from data on adults in the United States age 20+ years that is considered to be representative of the nation – the National Health and Nutrition
- [Fatty Liver Disease - Human Foie Gras](https://revitalizemetabolichealth.com/fatty-liver-disease-human-foie-gras/) - Fatty Liver Disease Over the last several years, fatty liver disease has been on the rise and has become the most prevalent liver disease in the world, affecting an estimated 25% of the world’s population. Fatty Liver Disease is essentially human foie gras – enlarged fatty livers of geese who are force-fed large amounts of
- [Are marathon runners protected from heart disease?](https://revitalizemetabolichealth.com/are-marathon-runners-protected-from-heart-disease/) - Are marathon runners protected from heart disease? The conventional wisdom is that distance running is a healthy behavior and thus confers protection against heart disease. Look no further than the streets around your neighborhood or the lineup of treadmills at any local fitness center to see that the general population staunchly believes that running is
- [Tiny Habits to Make Lasting Changes](https://revitalizemetabolichealth.com/tiny-habits-to-make-lasting-changes/) - Tiny Habits to Make Lasting Changes Changing behavior may seem like an overwhelming task, as we tend to think that we just need to find the right motivation or willpower. We judge ourselves harshly for failing to make changes, and we set lofty goals and rely on motivation to achieve them. What if it were
- [Healthspan: More than just Lifespan](https://revitalizemetabolichealth.com/healthspan-more-than-just-lifespan/) - Healthspan: More than just Lifespan Imagine what it would be like to live to an incredibly old age but have no meaningful use of your body, no ability to interact with your loved ones, and no capacity to enjoy life. Probably sounds like a terrible existence. Yet, this scenario is all-too-common as modern health care
- [Metabolic flexibility](https://revitalizemetabolichealth.com/metabolic-flexibility/) - Metabolic flexibility One of the most important principles for metabolic health is that of metabolic flexibility. Metabolic flexibility is the ability of our bodies to switch between utilizing different nutrient energy sources (carbohydrate and fat) depending on what is available at the time, including the possibility of periods of fasting. Many organisms have adapted strategies
- [Eating Healthy is [NOT] Expensive](https://revitalizemetabolichealth.com/eating-healthy-is-not-expensive/) - Eating Healthy is [NOT] Expensive The assertion that eating healthy is expensive appears to be a modern excuse for poor eating habits and may be a reflection of cultural and economic factors. Measuring the expense of eating First, it’s important to determine what measurement is being used when looking at the expense of eating. Using
- [What should I eat?](https://revitalizemetabolichealth.com/what-should-i-eat/) - What should I eat? A healthy diet consists of real food, as opposed to processed food. It should be no surprise that processed food is associated with chronic diseases, including obesity, metabolic syndrome, depression, cardiovascular disease, cancer, and all-cause mortality. Classification of processed food The NOVA framework classifies food and beverage products into four groups
- [Sourcing Quality Olive Oil](https://revitalizemetabolichealth.com/sourcing-quality-olive-oil/) - Are you getting pure olive oil? Unfortunately, the olive oil industry has not always been transparent with its labeling. There is a long history of adulterated products showing up on store shelves that are not pure olive oil despite being labeled as such. There may be lower quality oil being sold as "extra virgin" oil,
- [Weight loss: More than just calorie counting](https://revitalizemetabolichealth.com/weight-loss-more-than-just-calories/) - Weight loss: More than just calories When it comes to weight loss, the standard advice is to eat less and exercise more. This simple piece of advice pays homage to the Calories In, Calories Out theory that taught us the notion of 3,500 calories per pound of fat. That's unfortunately an oversimplified view of a
- [Why Physical Activity Matters](https://revitalizemetabolichealth.com/why-physical-activity-matters/) - Importance of Physical Activity Physical activity has long been recognized as an important tool for weight loss and overall health, and it is increasingly appreciated that any movement is beneficial, not just the dedicated exercise routines performed in a gym or fitness center. The cumulative amount of energy we use for physical activity other than
- [Low carb backpacking and ketosis](https://revitalizemetabolichealth.com/low-carb-backpacking-reflections-on-physical-activity-ketosis-and-hunger/) - Ketosis can be induced rapidly by physical activity, especially when eating a low carb ketogenic (keto) diet, and can be a powerful weight loss strategy.
- [Vitamin D - Beyond bone health](https://revitalizemetabolichealth.com/vitamin-d-beyond-bone-health/) - Vitamin D One of the fat-soluble vitamins, although technically not a vitamin because it can be synthesized by the skin when exposed to sunlight (Ultraviolet B radiation). Vitamin D is involved in the regulation of at least 800 genes. Vitamin D deficiency is common and perhaps the most widespread deficiency in developed nations – estimated
- [The Epidemic of Insulin Resistance](https://revitalizemetabolichealth.com/the-epidemic-of-insulin-resistance/) - Insulin resistance is now the most prevalent medical condition in the world, and yet many people are unaware of it. In health care, we are accustomed to talking about a myriad of diseases as if they are all separate entities, e.g. hypertension, type 2 diabetes, coronary artery disease, obesity, etc. Aside from rare exceptions, though, these
- [Weight loss vs fat loss](https://revitalizemetabolichealth.com/weight-loss-vs-fat-loss/) - Weight loss We frequently use the term “weight loss” as a health goal, but is that really what we’re after? After all, “weight loss” is aimed at reversing the “weight gain” we have experienced. The problem with this terminology is that not all weight is bad weight. What we’re really trying to do is to

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- [Visceral Fat](https://revitalizemetabolichealth.com/category/visceral-fat/)
- [Hydration](https://revitalizemetabolichealth.com/category/hydration/)
- [Nature](https://revitalizemetabolichealth.com/category/nature/)
- [Immune Health](https://revitalizemetabolichealth.com/category/immune-health/)
- [Cardiovascular Disease](https://revitalizemetabolichealth.com/category/cardiovascular-disease/)
- [Lipids](https://revitalizemetabolichealth.com/category/lipids/)
- [Gut Health](https://revitalizemetabolichealth.com/category/gut-health/)
- [Protein](https://revitalizemetabolichealth.com/category/protein/)
- [Lung Disease](https://revitalizemetabolichealth.com/category/lung-disease/)
- [Cancer](https://revitalizemetabolichealth.com/category/cancer/)
- [Cholesterol](https://revitalizemetabolichealth.com/category/cholesterol/)
- [Sugar](https://revitalizemetabolichealth.com/category/sugar/)

## Tags

- [insulin resistance](https://revitalizemetabolichealth.com/tag/insulin-resistance/)
- [metabolic syndrome](https://revitalizemetabolichealth.com/tag/metabolic-syndrome/)
- [obesity](https://revitalizemetabolichealth.com/tag/obesity/)
- [hypertension](https://revitalizemetabolichealth.com/tag/hypertension/)
- [ketosis](https://revitalizemetabolichealth.com/tag/ketosis/)
- [keto](https://revitalizemetabolichealth.com/tag/keto/)
- [hiking](https://revitalizemetabolichealth.com/tag/hiking/)
- [backpacking](https://revitalizemetabolichealth.com/tag/backpacking/)
- [low carb](https://revitalizemetabolichealth.com/tag/low-carb/)
- [aging](https://revitalizemetabolichealth.com/tag/aging/)
- [longevity](https://revitalizemetabolichealth.com/tag/longevity/)
- [weight loss](https://revitalizemetabolichealth.com/tag/weight-loss/)
- [physical activity](https://revitalizemetabolichealth.com/tag/physical-activity/)
- [exercise](https://revitalizemetabolichealth.com/tag/exercise/)
- [nutrition](https://revitalizemetabolichealth.com/tag/nutrition/)
- [real food](https://revitalizemetabolichealth.com/tag/real-food/)
- [processed food](https://revitalizemetabolichealth.com/tag/processed-food/)
- [health care](https://revitalizemetabolichealth.com/tag/health-care/)
- [personal finance](https://revitalizemetabolichealth.com/tag/personal-finance/)
- [fat adaptation](https://revitalizemetabolichealth.com/tag/fat-adaptation/)
- [metabolic flexibility](https://revitalizemetabolichealth.com/tag/metabolic-flexibility/)
- [weight loss drugs](https://revitalizemetabolichealth.com/tag/weight-loss-drugs/)
- [leptin resistance](https://revitalizemetabolichealth.com/tag/leptin-resistance/)
- [leptin](https://revitalizemetabolichealth.com/tag/leptin/)
- [GLP-1 agonist](https://revitalizemetabolichealth.com/tag/glp-1-agonist/)
- [health span](https://revitalizemetabolichealth.com/tag/health-span/)
- [functional status](https://revitalizemetabolichealth.com/tag/functional-status/)
- [epigenetics](https://revitalizemetabolichealth.com/tag/epigenetics/)
- [behaviors](https://revitalizemetabolichealth.com/tag/behaviors/)
- [change](https://revitalizemetabolichealth.com/tag/change/)
- [behavior modification](https://revitalizemetabolichealth.com/tag/behavior-modification/)
- [habits](https://revitalizemetabolichealth.com/tag/habits/)
- [heart disease](https://revitalizemetabolichealth.com/tag/heart-disease/)
- [fatty liver](https://revitalizemetabolichealth.com/tag/fatty-liver/)
- [Dietary Guidelines](https://revitalizemetabolichealth.com/tag/dietary-guidelines/)
- [Lipids](https://revitalizemetabolichealth.com/tag/lipids/)
- [prediabetes](https://revitalizemetabolichealth.com/tag/prediabetes/)
- [diabetes](https://revitalizemetabolichealth.com/tag/diabetes/)
- [omega-3](https://revitalizemetabolichealth.com/tag/omega-3/)
- [omega-6](https://revitalizemetabolichealth.com/tag/omega-6/)
- [inflammation](https://revitalizemetabolichealth.com/tag/inflammation/)
- [insulin](https://revitalizemetabolichealth.com/tag/insulin/)
- [glucose monitoring](https://revitalizemetabolichealth.com/tag/glucose-monitoring/)
- [technology](https://revitalizemetabolichealth.com/tag/technology/)
- [health optimization](https://revitalizemetabolichealth.com/tag/health-optimization/)
- [seed oils](https://revitalizemetabolichealth.com/tag/seed-oils/)
- [Dementia](https://revitalizemetabolichealth.com/tag/dementia/)
- [Alzheimer's Disease](https://revitalizemetabolichealth.com/tag/alzheimers-disease/)
- [cognition](https://revitalizemetabolichealth.com/tag/cognition/)
- [ketones](https://revitalizemetabolichealth.com/tag/ketones/)
- [ketogenic diet](https://revitalizemetabolichealth.com/tag/ketogenic-diet/)
- [type 3 diabetes](https://revitalizemetabolichealth.com/tag/type-3-diabetes/)
- [mental health](https://revitalizemetabolichealth.com/tag/mental-health/)
- [ADHD](https://revitalizemetabolichealth.com/tag/adhd/)
- [Depression](https://revitalizemetabolichealth.com/tag/depression/)
- [Schizophrenia](https://revitalizemetabolichealth.com/tag/schizophrenia/)
- [Medications](https://revitalizemetabolichealth.com/tag/medications/)
- [children](https://revitalizemetabolichealth.com/tag/children/)
- [sauna](https://revitalizemetabolichealth.com/tag/sauna/)
- [hormesis](https://revitalizemetabolichealth.com/tag/hormesis/)
- [heat](https://revitalizemetabolichealth.com/tag/heat/)
- [cold](https://revitalizemetabolichealth.com/tag/cold/)
- [brown fat](https://revitalizemetabolichealth.com/tag/brown-fat/)
- [fasting](https://revitalizemetabolichealth.com/tag/fasting/)
- [intermittent fasting](https://revitalizemetabolichealth.com/tag/intermittent-fasting/)
- [research quality](https://revitalizemetabolichealth.com/tag/research-quality/)
- [direct care](https://revitalizemetabolichealth.com/tag/direct-care/)
- [direct primary care (DPC)](https://revitalizemetabolichealth.com/tag/direct-primary-care-dpc/)
- [calories](https://revitalizemetabolichealth.com/tag/calories/)
- [dieting](https://revitalizemetabolichealth.com/tag/dieting/)
- [muscle](https://revitalizemetabolichealth.com/tag/muscle/)
- [fat](https://revitalizemetabolichealth.com/tag/fat/)
- [carbs](https://revitalizemetabolichealth.com/tag/carbs/)
- [leanbody mass](https://revitalizemetabolichealth.com/tag/leanbody-mass/)
- [DPC](https://revitalizemetabolichealth.com/tag/dpc/)
- [cold exposure](https://revitalizemetabolichealth.com/tag/cold-exposure/)
- [visceral fat](https://revitalizemetabolichealth.com/tag/visceral-fat/)
- [primary care](https://revitalizemetabolichealth.com/tag/primary-care/)
- [overfat](https://revitalizemetabolichealth.com/tag/overfat/)
- [Body Mass Index](https://revitalizemetabolichealth.com/tag/body-mass-index/)
- [lean body mass](https://revitalizemetabolichealth.com/tag/lean-body-mass/)
- [fat free mass](https://revitalizemetabolichealth.com/tag/fat-free-mass/)
- [body composition](https://revitalizemetabolichealth.com/tag/body-composition/)
- [BIA](https://revitalizemetabolichealth.com/tag/bia/)
- [personal fat threshold](https://revitalizemetabolichealth.com/tag/personal-fat-threshold/)
- [radiology](https://revitalizemetabolichealth.com/tag/radiology/)
- [computed tomography](https://revitalizemetabolichealth.com/tag/computed-tomography/)
- [cardiovascular disease](https://revitalizemetabolichealth.com/tag/cardiovascular-disease/)
- [carb loading](https://revitalizemetabolichealth.com/tag/carb-loading/)
- [endurance activity](https://revitalizemetabolichealth.com/tag/endurance-activity/)
- [water](https://revitalizemetabolichealth.com/tag/water/)
- [hydration](https://revitalizemetabolichealth.com/tag/hydration/)
- [water intake](https://revitalizemetabolichealth.com/tag/water-intake/)
- [nature](https://revitalizemetabolichealth.com/tag/nature/)
- [sugar](https://revitalizemetabolichealth.com/tag/sugar/)
- [appetite](https://revitalizemetabolichealth.com/tag/appetite/)
- [immune health](https://revitalizemetabolichealth.com/tag/immune-health/)
- [immune system](https://revitalizemetabolichealth.com/tag/immune-system/)
- [vitamin D](https://revitalizemetabolichealth.com/tag/vitamin-d/)
- [sleep](https://revitalizemetabolichealth.com/tag/sleep/)
- [food](https://revitalizemetabolichealth.com/tag/food/)
- [addiction](https://revitalizemetabolichealth.com/tag/addiction/)
- [marketing](https://revitalizemetabolichealth.com/tag/marketing/)
- [Big Food](https://revitalizemetabolichealth.com/tag/big-food/)
- [biomarkers](https://revitalizemetabolichealth.com/tag/biomarkers/)
- [cholesterol](https://revitalizemetabolichealth.com/tag/cholesterol/)
- [protein](https://revitalizemetabolichealth.com/tag/protein/)
- [adversity](https://revitalizemetabolichealth.com/tag/adversity/)
- [nutrient density](https://revitalizemetabolichealth.com/tag/nutrient-density/)
- [LDL](https://revitalizemetabolichealth.com/tag/ldl/)
- [atherosclerosis](https://revitalizemetabolichealth.com/tag/atherosclerosis/)
- [Bioavailability](https://revitalizemetabolichealth.com/tag/bioavailability/)
- [antinutrients](https://revitalizemetabolichealth.com/tag/antinutrients/)
- [fiber](https://revitalizemetabolichealth.com/tag/fiber/)
- [gut health](https://revitalizemetabolichealth.com/tag/gut-health/)
- [CGM](https://revitalizemetabolichealth.com/tag/cgm/)
- [kidney function](https://revitalizemetabolichealth.com/tag/kidney-function/)
- [research](https://revitalizemetabolichealth.com/tag/research/)
- [epidemiology](https://revitalizemetabolichealth.com/tag/epidemiology/)
- [lung disease](https://revitalizemetabolichealth.com/tag/lung-disease/)
- [asthma](https://revitalizemetabolichealth.com/tag/asthma/)
- [COPD](https://revitalizemetabolichealth.com/tag/copd/)
- [macronutrients](https://revitalizemetabolichealth.com/tag/macronutrients/)
- [hospital](https://revitalizemetabolichealth.com/tag/hospital/)
- [prostate health](https://revitalizemetabolichealth.com/tag/prostate-health/)
- [prostate disease](https://revitalizemetabolichealth.com/tag/prostate-disease/)
- [prostate cancer](https://revitalizemetabolichealth.com/tag/prostate-cancer/)
- [BPH](https://revitalizemetabolichealth.com/tag/bph/)
- [cancer](https://revitalizemetabolichealth.com/tag/cancer/)
- [coffee](https://revitalizemetabolichealth.com/tag/coffee/)
- [caffeine](https://revitalizemetabolichealth.com/tag/caffeine/)
- [lipedema](https://revitalizemetabolichealth.com/tag/lipedema/)
- [liver](https://revitalizemetabolichealth.com/tag/liver/)
- [micronutrients](https://revitalizemetabolichealth.com/tag/micronutrients/)
- [dental health](https://revitalizemetabolichealth.com/tag/dental-health/)
- [tiny habits](https://revitalizemetabolichealth.com/tag/tiny-habits/)
- [glucose](https://revitalizemetabolichealth.com/tag/glucose/)
- [mitochondria](https://revitalizemetabolichealth.com/tag/mitochondria/)
- [glutamine](https://revitalizemetabolichealth.com/tag/glutamine/)
- [metabolic health](https://revitalizemetabolichealth.com/tag/metabolic-health/)
- [metabolic disease](https://revitalizemetabolichealth.com/tag/metabolic-disease/)
- [smoking](https://revitalizemetabolichealth.com/tag/smoking/)
- [family history](https://revitalizemetabolichealth.com/tag/family-history/)
- [genetics](https://revitalizemetabolichealth.com/tag/genetics/)
- [lifestyle](https://revitalizemetabolichealth.com/tag/lifestyle/)
- [malignancy](https://revitalizemetabolichealth.com/tag/malignancy/)
- [HDL](https://revitalizemetabolichealth.com/tag/hdl/)
- [statins](https://revitalizemetabolichealth.com/tag/statins/)
- [holidays](https://revitalizemetabolichealth.com/tag/holidays/)
- [food shaming](https://revitalizemetabolichealth.com/tag/food-shaming/)
- [ashley girdler](https://revitalizemetabolichealth.com/tag/ashley-girdler/)
- [dr girdler](https://revitalizemetabolichealth.com/tag/dr-girdler/)
- [gig harbor primary care](https://revitalizemetabolichealth.com/tag/gig-harbor-primary-care/)
- [gig harbor](https://revitalizemetabolichealth.com/tag/gig-harbor/)
- [gig harbor family medicine](https://revitalizemetabolichealth.com/tag/gig-harbor-family-medicine/)
- [family medicine](https://revitalizemetabolichealth.com/tag/family-medicine/)
- [ashley girdler do](https://revitalizemetabolichealth.com/tag/ashley-girdler-do/)
- [cell turnover](https://revitalizemetabolichealth.com/tag/cell-turnover/)
- [vacation](https://revitalizemetabolichealth.com/tag/vacation/)
- [vitamins](https://revitalizemetabolichealth.com/tag/vitamins/)
- [supplements](https://revitalizemetabolichealth.com/tag/supplements/)