You may have heard of Metabolic Syndrome (MetS), formerly called Syndrome X. A syndrome in medicine is a list of criteria for a diagnosis but does not explain the root cause of disease.
Metabolic Syndrome is a clustering of at least three of the following five medical conditions: abdominal obesity, high blood pressure, high blood sugar, high serum triglycerides and LDL cholesterol, and low serum high-density lipoprotein (HDL).
Metabolic syndrome can also have a pro-inammatory predisposition, with elevations inflammatory blood markers such as hsCRP.
Metabolic syndrome is associated with the risk of developing cardiovascular disease, type 2 diabetes and fatty liver. We are also seeing connections between MetS and the risk for developing dementia. In men, there is an increased risk of hormone imbalance with MetS. In Canada, about 15% of the adult population has metabolic syndrome but we see those numbers rising.
I prefer the term Metabolic Dysfunction over MetS as it inherently implies that something is not functioning well in the body, for a reason, and there are steps we can take to reverse and eventually optimize metabolic function. Early intervention and prevention are critical.
Now we have the WHAT of metabolic dysfunction. Here’s the WHY, which is always something we can DO, an action plan to optimize our health span.
What happens when we eat too many calories, specifically too many carbohydrates? Our body converts excess carbohydrates into fats, which circulate in the blood stream as triglycerides. Then, they will go to fill up subcutaneous fat cells. Once these cells fill up is when we run into problems.
Excess fat starts to spill over into MUSCLES, which is the beginning of insulin resistance. Also, into the LIVER which is the start of fatty liver and into the organs around our abdomen which is called VISCERAL (meaning around organs) FAT or VISCERAL ADIPOSE TISSUE (VAT). VAT is extremely inflammatory and can interfere with the function of many organs.
Metabolic Dysfunction begins when there is an accumulation of VAT and fatty tissue in muscles which promote insulin resistance and inflammation. Insulin resistance means the cells are no longer responding to the message of insulin which says take glucose inside the cell and use it! Insulin resistance is a state where the body is overfed, but the cells are starving. Excess blood sugar can damage our tissues – our cells, our blood vessels, our nerves, even our brain!
A high waist circumference or a waist to hip ratio of greater than 1:1 can be an indication of accumulation of VAT. The “apple shape” body type, common in men, is at increased risk for VAT.
Testosterone plays a critical role in body composition and energy regulation. Low testosterone levels—common in men with metabolic syndrome—can lead to increased fat mass, reduced muscle mass, and insulin resistance.
Measuring Free Testosterone is the best way to assess testosterone levels in men, as it reflects the testosterone available for your body to use.
There can be a vicious cycle between altered body composition and testosterone levels. As much as testosterone is important for maintaining healthy body composition, altered body composition can reduce testosterone. Adipose or fat cells produce an enzyme called aromatase which converts testosterone to estrogen, leading to testosterone deficiency symptoms but also symptoms of increased estrogen, such as gynecomastia (breast development in men).
- Reduced muscle mass and strength
- Increased body fat, particularly around the abdomen
- Decreased bone density, leading to a higher risk of fractures
- Reduced body hair and beard growth
- Low libido or reduced sexual desire
- Erectile dysfunction
- Reduced sperm production and fertility issues
- Fatigue and low energy levels
- Depression or mood swings
- Difficulty concentrating or memory issues (often referred to as “brain fog”)
Another hormone cortisol, linked to chronic stress, can exacerbate weight gain and blood sugar dysregulation. Cortisol is also known as the “pregnenolone steal” which means it steals the raw material cholesterol away from other hormones including testosterone. More stress reduces the amount of testosterone the body can make.
There is sound evidence about the benefits of intermittent fasting. Chose an 8-12 hour eating window and fast for 12-16 hours per day. To break the fast, always choose a food with fat and/or protein.
Protein, protein, protein… at least 0.5g per lb of ideal body weight. For men, this number might be closer to 1g per pound of body weight.
Your naturopathic doctor may also recommend a low-glycemic program and supplements that have been clinically shown to support metabolic and hormone health.
A Metabolic and Anti-inflammatory Reset Challenge
Ready for a metabolic reset? This is essentially a Paleo diet, inspired by the wisdom of functional med doc Dr. Mark Hyman. For 10-14 days eat only these foods: Clean meat (organic poultry, wild sh, grass-fed beef, free-range eggs), fruits and vegetables (no corn), nuts and seeds and good fats such as avocado, ax and olive oil. This is the first step to putting out the fire of inflammation and returning to optimal metabolic function. Talk to your naturopathic doctor to see if this reset is right for you.
