Nicolette: 0:01

Welcome to the Health Pulse, your go-to source for quick, actionable insights on health, wellness and diagnostics. Whether you're looking to optimize your well-being or stay informed about the latest in medical testing, we've got you covered. Join us as we break down key health topics in just minutes. Let's dive in.

Mark: 0:26

All right, Welcome back everybody to the Deep Dive. We're all about getting you the knowledge you need, without any of that extra stuff you don't.

Rachel: 0:30

That's right. Straight to the point.

Mark: 0:32

Exactly so. Today we are diving into metabolic syndrome.

Rachel: 0:37

Okay.

Mark: 0:37

Now this is something that I think flies under the radar for a lot of people, but the CDC says over one in three US adults are dealing with it.

Rachel: 0:47

Yeah, that is a huge number, a really, really significant portion of the population.

Mark: 0:51

And the thing that's scary about it to me is that it's not just one thing.

Rachel: 0:56

No, it's not.

Mark: 0:57

It's a cluster of things going wrong.

Rachel: 0:59

It is. It's a cluster of risk factors, metabolic risk factors. It's like your body's sending you a bunch of different warning signals. Yeah, you know things like high blood pressure or elevated blood sugar, that extra weight around your middle. Maybe your cholesterol is out of whack or your triglycerides are too high.

Mark: 1:15

It's like a whole bunch of yellow flags all at once.

Rachel: 1:17

Yeah, exactly, and you know any one of those on their own is something to pay attention to, but when they're all happening together, then it's a big deal.

Mark: 1:26

Then your risk for some really serious health issues goes way, way up.

Rachel: 1:31

Exactly Things like heart disease, stroke and type 2 diabetes.

Mark: 1:38

So that's our mission in this deep dive to break down exactly what metabolic syndrome is why it's so common these days and, most importantly, what you can do to take control of your health.

Rachel: 1:44

Yeah, and I think the important thing to emphasize here is this isn't about scaring people.

Mark: 1:49

No, not at all.

Rachel: 1:50

It's about empowerment.

Mark: 1:51

Exactly, exactly. So to kick things off here, could you, could you give us, like the textbook, definition of metabolic syndrome?

Rachel: 1:58

Sure. So in the most basic terms, metabolic syndrome is a group of risk factors that raise your chances of developing those serious health problems. We just talked about Cardiovascular disease, type 2 diabetes, stroke. It's not a disease in itself.

Mark: 2:13

Right right.

Rachel: 2:13

But it's a cluster of things that put you on the path and the tricky thing is it often develops silently.

Mark: 2:19

Oh, that's what makes it so dangerous.

Rachel: 2:20

Exactly, yeah, you might not even realize you have it until those bigger problems start to show up.

Mark: 2:25

So how do we know? How do we know if we have it? Are there like specific, you know, numbers or measurements we should be looking at?

Rachel: 2:31

Yeah, there are the National Heart, lung and Blood Institute, the NHLBI. They've actually laid out some pretty clear criteria. They say you need to have at least three out of five specific issues to get a diagnosis of metabolic syndrome.

Mark: 2:46

Okay, so what are those five?

Rachel: 2:47

So the first is abdominal obesity. That means a waist size over 40 inches for men, over 35 inches for women. Okay, the second is elevated fasting blood glucose. Usually that means a hundred milligrams per deciliter or higher. Then you have high blood pressure, which is 130 over 85 millimeters of mercury or higher, or if you're already on medication to manage it, that also counts. And then there are two more High triglycerides, that's 150 mil-DGDL or higher, and low HDL cholesterol. So that's less than 40 mil-DGDL for men and less than 50 for women.

Mark: 3:23

Okay, so it's really that combination, right Not? Just one thing in isolation.

Rachel: 3:26

Right, it's the whole picture.

Mark: 3:28

And earlier we were talking about insulin resistance. Is that kind of the heart of all these problems?

Rachel: 3:33

It often is. Yeah, insulin's job is to help sugar from your blood get into your cells so it can be used for energy, but with insulin resistance your cells kind of stop responding to insulin signal as well. It's like they become resistant to it, exactly Like they're ignoring it. And so your pancreas has to pump out more and more insulin just to try and keep your blood sugar levels in check, and over time all that extra work can start to cause problems.

Mark: 3:59

Problems like the ones we just talked about.

Rachel: 4:01

Exactly it can lead to weight gain, it can increase inflammation throughout your body, it can drive up your blood pressure and it can mess with your cholesterol and triglyceride levels.

Mark: 4:12

So it's a bit of a vicious cycle.

Rachel: 4:14

It is, and the more of these risk factors you have, the worse it gets, because they all start to feed off each other. Like elevated blood sugar can actually lead to more fat storage, which then increases inflammation and pushes your blood pressure even higher.

Mark: 4:26

It's all connected.

Rachel: 4:27

It is yeah, and that's why it's so important to address it early on.

Mark: 4:31

OK, so we've talked about these individual risk factors diabetes, hypertension, obesity Can you, can you break down for us how they're all linked together in metabolic syndrome?

Rachel: 4:42

Sure, on the surface they might seem like separate issues, but really they're all interconnected through this thing called metabolic dysfunction and, as we were just discussing, insulin resistance is often the common thread that ties them all together.

Mark: 4:54

Okay, so walk me through that a little bit.

Rachel: 4:55

Okay. So when you eat carbs, your body releases insulin to help get that glucose, the sugar, into your cells. But if you're constantly overloading your system with processed foods, sugary drinks and you're not moving your body enough, your cells can start to become less sensitive to insulin.

Mark: 5:13

And that's what we call insulin resistance.

Rachel: 5:15

Yeah, your pancreas tries to compensate by making more insulin, but eventually it can't keep up.

Mark: 5:21

And that's when the problems really start.

Rachel: 5:22

That's when things start to go downhill, because chronic insulin resistance has a ripple effect throughout your whole body. It can lead to increased fat storage, especially around your abdomen. It can elevate your blood pressure because insulin affects how your kidneys handle sodium and how your blood vessels constrict or relax and, of course, it leads to higher blood sugar levels, which can eventually progress to prediabetes and type 2 diabetes.

Mark: 5:48

And I know we've talked about visceral fat before. That's the fat that's stored around your organs, right? Yes?

Rachel: 5:52

right, and it's not just sitting there harmlessly.

Mark: 5:55

Right.

Rachel: 5:55

Visceral fat is actually metabolically active. It releases these inflammatory substances called cytokines, and these cytokines can mess with your hormone signaling and increase inflammation throughout your body.

Mark: 6:07

So it's making everything worse.

Rachel: 6:09

It is, yeah, it's making it harder for your body to regulate your weight, your blood sugar, your blood pressure.

Mark: 6:14

So we have this whole cascade of events. Obesity makes insulin resistance worse. Insulin resistance leads to more fat and more inflammation, and all that inflammation and high insulin contribute to high blood pressure, which puts a strain on your heart and your kidneys.

Rachel: 6:30

Yeah, that's a pretty accurate summary.

Mark: 6:32

It's scary stuff and I know the American Heart Association has actually come out and said that the risk of developing serious health problems is much, much higher when these conditions occur together.

Rachel: 6:42

They have. They've made it very clear that the risk isn't just additive, it's multiplicative.

Mark: 6:47

Which means that the danger is compounded.

Rachel: 6:49

Exactly.

Mark: 6:50

So let's talk about some of those long-term health consequences. What are the biggest risks if metabolic syndrome isn't addressed?

Rachel: 6:58

Well, as we've hinted at, metabolic syndrome is a big red flag for a whole bunch of serious health problems down the road. If you have insulin resistance, high blood pressure, central obesity and you don't get them under control, they're going to start causing damage to your body systems over time.

Mark: 7:16

So it's not just about how you feel today.

Rachel: 7:18

No, it's about protecting your future health.

Mark: 7:20

Right. So one of the big ones you mentioned was cardiovascular disease.

Rachel: 7:23

Yeah, so heart disease is a major concern with metabolic syndrome because it dramatically increases your risk of developing atherosclerosis.

Mark: 7:31

And that's the hardening of the arteries.

Rachel: 7:32

That's right. It's the buildup of plaque in your arteries which restricts blood flow and can eventually lead to a heart attack or stroke.

Mark: 7:39

And that's largely due to the inflammation, the high triglycerides, the low HDL cholesterol that we see in metabolic syndrome.

Rachel: 7:46

Exactly, and you know, the CDC tells us that heart disease is still the leading cause of death in the US.

Mark: 7:52

Yeah.

Rachel: 7:52

And metabolic syndrome is a major contributor to that.

Mark: 7:55

So it's not something to take lightly. What about type 2 diabetes?

Rachel: 7:58

So type 2 diabetes is another big one. If your insulin resistance goes on for too long, your pancreas can actually start to wear out. It can't keep up with the demand for insulin anymore, and that's when you develop type 2 diabetes. Right, and once you have type 2 diabetes, your risk of developing all sorts of complications goes way up Nerve damage, kidney failure, vision loss. It's a serious disease.

Mark: 8:21

And the NIDDK, the National Institute of Diabetes and Digestive and Kidney Diseases. They say that, while type 2 diabetes is often preventable, once you have it it's really hard to reverse.

Rachel: 8:35

That's the thing. Yeah, you really have to focus on prevention.

Mark: 8:38

And you mentioned kidney problems too.

Rachel: 8:40

Yeah, chronic kidney disease is another major concern, and both diabetes and hypertension are leading causes of kidney damage. High blood sugar can damage those tiny blood vessels in your kidneys.

Mark: 8:50

Okay.

Rachel: 8:51

And high blood pressure puts extra strain on your kidneys filtering system.

Mark: 8:55

So over time, your kidneys just can't keep up.

Rachel: 8:57

Right and eventually you might end up with protein in your urine fluid retention and you might even need dialysis.

Mark: 9:04

And I remember reading something about fatty liver disease being linked to metabolic syndrome as well.

Rachel: 9:08

Yeah, that's non-alcoholic fatty liver disease, or NEFLD, and it's becoming more and more common, unfortunately.

Mark: 9:15

And that's linked to obesity and insulin resistance.

Rachel: 9:17

It is, and what's scary is it often doesn't cause any symptoms in the early stages, so people might not even realize they have it until it's progressed to a more serious stage and, according to the American Liver Foundation, nafld can eventually lead to liver inflammation, scarring and even cirrhosis.

Mark: 9:42

So we're seeing that metabolic syndrome can have a really wide-ranging impact on our health, and it's not just our physical health right.

Rachel: 9:45

I think there's some evidence that it affects our cognitive health as well. You're right. There's a growing body of research suggesting a link between metabolic syndrome and an increased risk of Alzheimer's disease and other forms of dementia. That's concerning it is, and some researchers are even calling Alzheimer's type 3 diabetes, because of the way the brain relies on insulin for proper function.

Mark: 10:03

So it seems like all of these complications just build on each other over time. They do yeah.

Rachel: 10:07

And that's why it's so crucial to address metabolic syndrome early on.

Mark: 10:11

Before things spiral out of control.

Rachel: 10:13

Exactly.

Mark: 10:14

So you mentioned earlier that metabolic syndrome is becoming increasingly common. Who's most at risk for developing it and why are we seeing this increase?

Rachel: 10:22

Well, unfortunately, it's not just a problem for older adults anymore. We're seeing an increase in metabolic syndrome across all age groups. The CDC says that over a third of US adults have it, and that number keeps going up.

Mark: 10:36

And what's driving this trend?

Rachel: 10:37

I think there are a lot of factors at play. Our modern lifestyle is a big part of it. We're eating more processed foods, more sugary drinks, more unhealthy fats, we're less physically active, we're more stressed out, we're not getting enough sleep, and all of those things can contribute to insulin resistance and those other metabolic risk factors.

Mark: 10:56

So it's like this perfect storm of unhealthy habits.

Rachel: 11:00

It is yeah. And then you add in things like smoking, excessive alcohol consumption, which also increase inflammation and oxidative stress.

Mark: 11:08

And age is a factor too right.

Rachel: 11:09

Yeah, the risk generally goes up after age 40. And there are also some ethnicities that have a higher risk African-Americans, hispanics, asian-americans and Nader populations.

Mark: 11:19

I think that's probably due to a combination of genetic and socioeconomic factors.

Rachel: 11:24

It probably is. Yeah, and of course family history plays a role too. If you have a family history of type 2 diabetes, heart disease, hypertension, you're more likely to develop metabolic syndrome as well.

Mark: 11:36

So what are some of those early warning signs that people should be looking out for? Because I know you said it often develops silently.

Rachel: 11:42

Right. The early symptoms can be pretty subtle. You might feel more tired after meals, especially if you eat a lot of carbs. You might notice your waistline expanding, even if your overall weight isn't changing much. You might crave sugary foods more often or you might feel shaky between meals. You might also see slightly higher blood pressure readings at your checkups, or you might have trouble losing weight, especially around your belly.

Mark: 12:09

And those are all things that a lot of people might just brush off as no big deal.

Rachel: 12:13

Exactly, but they could be early signs of insulin resistance.

Mark: 12:17

So if you're experiencing any of the things, it's definitely worth getting checked out by your doctor.

Rachel: 12:21

Absolutely, and there are some specific lab tests that can help identify metabolic syndrome early on. So a fasting blood glucose test is a standard one. It measures your blood sugar levels after you fasted for at least eight hours.

Nicolette: 12:36

OK.

Rachel: 12:36

Hemoglobin A1C is another one. It gives you an average of your blood sugar levels over the past two to three months.

Mark: 12:42

Okay.

Rachel: 12:43

And a fasting insulin test can be helpful too, because it can actually detect insulin resistance before your blood sugar levels even start to get really high. Then there's the lipid panel, which measures your cholesterol levels Right, and there's a test called HS-CRP which measures inflammation in your body. And then there are simple measurements like your waist to hip ratio or just your abdominal circumference.

Mark: 13:06

And I remember reading that, the NIH, the National Institutes of Health. They actually found that measuring both glucose and insulin together is more effective for early detection than just looking at glucose alone.

Rachel: 13:18

They did, and that's an important point, because a lot of doctors don't routinely order fasting insulin tests.

Mark: 13:24

So it's something to ask about if you have any concerns.

Rachel: 13:26

Definitely the earlier you catch metabolic syndrome, the better your chances of reversing it.

Mark: 13:31

So let's talk about what you can do to actually reverse it. You've mentioned that lifestyle changes can be very effective, especially if you catch it early.

Rachel: 13:38

They absolutely can. The good news is that your body is pretty resilient and if you make some positive changes to your lifestyle you can often reverse or at least significantly improve those key metabolic markers.

Mark: 13:51

And that means getting your blood sugar, your blood pressure, your triglycerides back into a healthy range.

Rachel: 13:56

Exactly, and you can often do that without medication, or at least significantly reduce the amount of medication you need.

Mark: 14:02

So what are some of the most important lifestyle changes people can make?

Rachel: 14:06

Well, nutrition is key. You really want to focus on eating whole, unprocessed foods as much as possible Okay, lean proteins, healthy fats, fiber-rich carbs, things like vegetables, legumes, fruits and you want to limit or avoid processed foods, sugary drinks, refined grains, unhealthy fats.

Mark: 14:26

So it's really about cleaning up your diet.

Rachel: 14:27

It is yeah, and the American Diabetes Association has some great guidelines for a healthy eating plan. Then, of course, physical activity is super important. Regular exercise can help improve your insulin sensitivity and lower your blood pressure.

Mark: 14:42

And what kind of exercise are we talking about?

Rachel: 14:43

Anything that gets your heart rate up and your muscles working is good. Yeah, walking, jogging, swimming, biking, strength training. What exercise are we talking about? Anything? That gets your heart rate up and your muscles working is good. Yeah, walking, jogging, swimming, biking, strength training. The CDC recommends at least 150 minutes of moderate intensity exercise per week.

Mark: 14:56

Okay.

Rachel: 14:57

And sleep is crucial too. When you don't get enough sleep, it throws off your hormone balance, makes you crave unhealthy foods and reduces your insulin sensitivity.

Mark: 15:07

Yeah, I know, when I'm tired, I'm much more likely to reach for the sugary snacks.

Rachel: 15:11

It's a common problem. Aim for seven to nine hours of quality sleep each night.

Mark: 15:15

Okay.

Rachel: 15:16

And then there's stress management. Chronic stress can wreak havoc on your metabolic health. It raises your cortisol levels, which can lead to higher blood pressure, increased insulin resistance and those unhealthy food cravings.

Mark: 15:28

Yeah, when I'm stressed, I definitely don't make the best food choices.

Rachel: 15:32

So finding healthy ways to manage stress is important Things like mindfulness, meditation, yoga, spending time in nature.

Mark: 15:39

Anything that helps you relax and de-stress.

Rachel: 15:42

Exactly. And then, finally, it's important to track your progress. Get regular blood work done, ideally every three to six months, so you can see how your lifestyle changes are impacting those key metabolic markers.

Mark: 15:53

So you can see what's working and what's not.

Rachel: 15:55

Right, you want to monitor your fasting glucose, your HbA1c, your lipid panel, your waist circumference and, if possible, your fasting insulin levels as well. Waist circumference and, if possible, your fasting insulin levels as well.

Mark: 16:07

So it's a holistic approach. You have to look at your diet, your exercise habits, your sleep, your stress levels. It's all connected.

Rachel: 16:13

It is, and the good news is, even small changes can make a big difference.

Mark: 16:21

That's encouraging. Now, what about medication? When does that come into play? I know you said that lifestyle changes are the first line of defense, but there are times when medication is necessary, right?

Rachel: 16:27

There are. If you've made significant lifestyle changes and you're still struggling to get your metabolic syndrome under control, or if you have other health conditions that make it risky to wait, then medication might be necessary, and the type of medication will depend on your specific situation.

Mark: 16:42

So what are some of the common medications that are used?

Rachel: 16:45

So one that's often prescribed is metformin. It helps improve insulin sensitivity and lower blood sugar levels. It can also help with weight management and reducing inflammation. Then there are ACE inhibitors and ARBs. Those are blood pressure medications that can also help protect your kidneys if you have high blood sugar. And then there are statins, which are used to lower LDL cholesterol, and those are often prescribed if you have multiple metabolic risk factors. And there's a newer class of medications called GLP-1 receptor agonists. Those are really effective for both blood sugar control and weight loss, and they're being used more and more frequently in people with obesity and type 2 diabetes.

Mark: 17:28

So there are a lot of options out there.

Rachel: 17:29

There are, but it's important to remember that meditation is not a magic bullet Right. It's still crucial to make those lifestyle changes.

Mark: 17:36

And the NIDDK. They emphasize that medication works best when it's combined with a healthy diet and regular exercise and regular exercise and in functional and integrative medicine. I know the approach is to use medication strategically to get things under control quickly while also addressing the underlying imbalances that are contributing to the problem.

Rachel: 17:57

That's right, and the goal is often to reduce reliance on medication over time as those underlying imbalances are corrected.

Mark: 18:03

But for some people medication might be a long-term necessity.

Rachel: 18:06

It might be, and that's okay. The important thing is to work closely with your doctor to find the treatment plan that's right for you.

Mark: 18:12

Find what works best for you as an individual. Exactly so, as we wrap things up here, what's the main takeaway you want to leave our listeners with about metabolic syndrome?

Rachel: 18:20

Well, the most important thing to remember is that metabolic syndrome is a serious condition. It increases your risk for a whole bunch of chronic diseases, but it's also largely preventable and often reversible.

Mark: 18:32

So there's, hope.

Rachel: 18:33

There absolutely is, especially if you catch it early and make those lifestyle changes.

Mark: 18:38

And for our listeners out there. If you're concerned that you might have metabolic syndrome or if you just want to learn more about it, talk to your doctor. Do some research. There's a lot of information out there.

Rachel: 18:49

There is, and the more you know, the more empowered you are to take control of your health.

Mark: 18:52

Absolutely All right. That's it for this deep dive on metabolic syndrome. We'll see you next time.

Rachel: 18:58

See you then.

Nicolette: 19:03

Thanks for tuning into the Health Pulse. If you found this episode helpful, don't forget to subscribe and share it with someone who might benefit. For more health insights and diagnostics, visit us online at wwwquicklabmobilecom. No-transcript.