Understanding Metabolic Health: A Guide for Women
In our previous post, Weight Loss Drugs and Natural Alternatives, we explored the pros and cons of weight loss drugs for women facing metabolic health issues. But more importantly, we emphasized a broader goal: helping women understand the underlying causes of metabolic breakdown and using sustainable lifestyle and nutrition strategies to restore balance.
The first step toward fixing your metabolism is learning to assess and track your metabolic health markers. But before diving into the specifics, let’s clarify what we mean by “metabolic health,” particularly for women navigating perimenopause and beyond.
Understanding Women’s Metabolic Health
Metabolic health is essential for balanced blood sugar, healthy cholesterol levels, blood pressure control, and effective weight management. For women, especially during perimenopause and beyond, metabolic health can become more challenging as hormones shift and metabolism naturally slows. Signs like abdominal weight gain, rising cholesterol, or elevated blood pressure often indicate early metabolic decline. These changes may be part of metabolic syndrome, a condition marked by insulin resistance that can escalate if left unaddressed.
Why Perimenopause Affects Metabolic Health
Hormonal shifts during perimenopause impact metabolism, yet insulin resistance is a more significant factor. Elevated insulin drives many metabolic symptoms during this stage, such as weight gain, high blood pressure, and cholesterol changes. Women are particularly at risk for developing metabolic syndrome during perimenopause and post-menopause, with studies showing that up to 58% of post-menopausal women experience this syndrome. Proactive steps during perimenopause can help safeguard metabolic health long-term.
Beyond BMI: Accurately Assessing Metabolic Syndrome
Metabolic health cannot be assessed by BMI alone. Women with low BMIs can still have high levels of visceral fat and metabolic dysfunction, while those with higher BMIs can be metabolically healthy. Instead of relying on BMI, it’s essential to consider the five diagnostic criteria for metabolic syndrome:
- Waist circumference ≥ 35 inches (U.S.) or ≥ 31 inches (international).
- Blood pressure over 130/85 mmHg.
- Fasting glucose over 100 mg/dL.
- Triglycerides over 150 mg/dL.
- HDL cholesterol below 50 mg/dL.
IMeeting three or more of these criteria suggests metabolic syndrome. Early detection is essential to reverse symptoms and prevent serious health issues.
A Functional Medicine Approach to Women’s Metabolic Health
Our practice emphasizes early detection and reversal of insulin resistance in women, focusing on comprehensive metabolic health screenings. For women aged 35 and up, or younger if symptoms or family history are present, we screen for key metabolic markers. Optimal ranges for these markers include:
| Marker | Ideal Value |
| Total cholesterol | Below 200 mg/dL |
| LDL cholesterol | Below 100 mg/dL – but depends on the details about the LDL |
| HDL cholesterol | Above 60 mg/dL |
| Total cholesterol:HDL ratio | Below 3.0 |
| Triglycerides | Under 80 mg/dL |
| Fasting insulin | 2–5 IU/dL |
| Hemoglobin A1C: | 5.0–5.3 % |
| Fasting glucose | 75–85 mg/dL |
| Glucose two hours after a meal | Under 140 mg/d |
| C-Reactive Protein | Under 1.0 mg/L |
Additional symptoms like fatigue, brain fog, irregular cycles, weight gain, and sugar cravings also hint at metabolic imbalances and can signal blood sugar dysregulation and insulin resistance.
The Hidden Dangers of Metabolic Syndrome for Women
While weight gain may be the most visible symptom, metabolic syndrome’s hidden risks include severe conditions like type 2 diabetes, Alzheimer’s disease (known as “Type 3 Diabetes”), osteoporosis, PCOS, and fatty liver disease. Furthermore, cardiovascular disease, the leading cause of death in women, is closely linked to metabolic syndrome. Recognizing these risks early and taking action can help prevent life-threatening conditions.
Six Steps to Reclaim Your Metabolic Health
Our functional medicine approach empowers women to take control of their metabolic health with these six steps:
- Assess and Track: Establish a baseline and monitor metabolic markers.
- Identify Root Causes: Address insulin resistance and gut health imbalances.
- Monitor Blood Sugar: Use continuous glucose monitors (CGMs) or finger-prick tests to track post-meal blood sugar responses.
- Optimize Lifestyle: Prioritize exercise, sleep, and stress management.
- Improve Nutrition: Focus on protein and balanced macronutrients for weight management and muscle support.
- Personalized Supplementation: Correct nutrient deficiencies to boost metabolism.
Each step involves dedication and personalized support. We guide you through individual appointments, lab testing, and group programs to restore metabolic flexibility and build long-term health.
Ready to Transform Your Metabolic Health?
Imagine feeling energized, balanced, and fully in control of your health. If you’re ready to move beyond symptoms and address the root causes of metabolic imbalance, I’m here to guide you with expert support, tailored strategies, and ongoing motivation. Together, we’ll create a personalized roadmap to help you reclaim vibrant health, build resilience, and thrive in perimenopause and beyond. Start your journey with me today—let’s make lasting changes that empower your well-being!
Dr. Laura Paris is a women’s health specialist who provides Acupuncture and Functional Medicine care at her two clinics in Capitola and Monterey, California. She also works with women remotely in the United States through telehealth appointments. Learn more about Laura here, and message her directly here.
