4 Metabolic Health Mistakes That Tank Your Energy

With 14 percent of Americans reporting feeling “very tired” or “exhausted” most of the time—and even more expressing generalized fatigue—it’s no surprise that metabolic health is having a moment. And though you might think metabolism means little more than weight loss, that’s far from the truth.

“Metabolic health is basically a way to describe how well our bodies use and manage energy,” says biochemist and microbiologist Colleen Cutcliffe, Ph.D, co-founder of metabolic health-focused Pendulum Therapeutics in San Francisco. When your metabolic health is in good standing, your body can efficiently use and balance various energy sources (like glucose), which translates to consistent energy, mood, and appetite. Meanwhile, “poor metabolic health can result in symptoms of fatigue, as well as unwanted weight gain, brain fog, mood changes, difficulty losing extra weight, and much more,” she explains. 

Certainly, nobody wants to trudge through their day feeling lethargic and moody. But what does it actually mean to be metabolically healthy, and how do you achieve it for better energy? Ahead, health experts share common habits that tank your metabolic health and zap your inner battery—plus, how to course-correct for all-day energy. 

• ABOUT OUR EXPERTS: Maria Luque, Ph.D., M.S., C.P.T., is the head health coach with Respin Health, specializing in longevity and menopause. Jerry Bailey, M.S., D.C., is a functional medicine practitioner and certified nutritionist, as well as a health provider and chiropractor with Lakeside Holistic Health. Jake Harcoff, C.S.C.S., is a certified strength and conditioning coach, and the head coach and owner of AIM Athletic. Gowri Reddy Rocco, M.D., M.S., is a board-certified family medicine and regenerative anti-aging medication specialist. Colleen Cutcliffe, Ph.D, is the co-founder of metabolic health-focused Pendulum Therapeutics.

Why Metabolic Health Matters And How It’s Measured

Metabolic health is assessed by looking at an individual’s blood sugar and insulin levels, triglyceride levels, HDL (“good”) cholesterol, waist circumference, and blood pressure, says longevity and menopause expert Maria Luque, Ph.D., M.S., C.P.T., head health coach with Respin Health.

When the following markers are in optimal range, you’re typically considered metabolically healthy, she says: 

• Blood Sugar (Fasting Blood Glucose): Healthy levels are below 100 mg/dL.
• Waist Circumference: Healthy ranges are generally less than 40 inches for men and 35 inches for women.
• Blood Pressure: Optimal blood pressure is below 120/80 mmHg.
• HDL: Above 50 mg/dL for women, 40 mg/dL for men.
• Triglycerides: Below 150 mg/dL; ideally under 100 mg/dL.

Having optimal levels usually translates to more stable energy, she says. But it also means that your body is better equipped to manage inflammation, control blood sugar, and maintain a healthy weight, all of which significantly reduce the risk of chronic illnesses, diabetes, heart disease, and even cognitive decline, according to functional medicine practitioner and certified nutritionist Jerry Bailey, M.S., D.C., a health provider and chiropractor with Lakeside Holistic Health.

Read More: 8 Daily Habits For Healthy Metabolism

On the flip side, non-optimal metabolic health numbers are linked to fatigue, as well as obesity and increased inflammation, which can set the stage for long-term health problems, Bailey says. Indeed, the National Institutes of Health reports that people with poor metabolic health have a higher risk of developing many chronic diseases, including type 2 diabetes, cardiovascular disease, and even certain cancers. 

Worth noting: It is common for people to wrongly assume thin folks are metabolically healthy. Metabolic health is not just about body size, says certified strength and conditioning coach Jake Harcoff, C.S.C.S., head coach and owner of AIM Athletic. “Someone who appears lean can still have poor metabolic health while a heavier person might have great numbers in comparison,” he says.

Lifestyle Factors That Sabotage Metabolic Health

In many ways, metabolic health and function are determined by how you nourish yourself (mind, body and spirit!). These four lifestyle elements can throw your metabolic health for a loop.

1. You’re Skimping On Sleep

If low energy is the issue, it shouldn’t be surprising that more and better sleep is the solution. But why is sleep so crucial? Well, because “it helps regulate hormones that control appetite, stress, and energy levels,” says Bailey. 

Logging the recommended seven to nine hours of quality Zzz’s supports glucose regulation, endocrine function, and hormone balance, he says. But, whether you’re up late or early to catch up on work, your favorite TV series, or something else altogether, not getting good sleep “can throw off insulin, making it harder for your body to manage blood sugar and increase cortisol (the stress hormone), which leads to weight gain and inflammation, as well as lower energy overall,” Bailey explains. 

A 2023 study published in the Journal of Sleep Medicine examined the sleep and overall health data of 4,660 participants of all genders and ages, and reported that inadequate sleep duration (less than six hours nightly) and poor sleep quality were significantly associated with obesity, as well as metabolic syndrome in those 40 and older. The researchers concluded that getting satisfactory sleep is crucial for preventing metabolic health issues. Meanwhile, a 2023 review in Diabetes Metabolism Research and Reviews found that lack of sleep can lead to insulin resistance, contribute to metabolism issues, dysregulate hunger and satiety hormones, and cause an increase in body weight and fat mass. 

Fine-tuning your sleep schedule for improved metabolic health should start with carving out more time in your night and morning to sleep so you can clock the recommended nightly hours—but it doesn’t stop there. You should also try to stop scrolling on your phone before bed, since the blue light messes with melatonin, making it harder to fall asleep, says Bailey. Hitting snooze too often can also be a negative for metabolic health, as it disrupts your natural sleep cycle and makes you groggier, he adds. 

Support also comes in the form of supplements such as magnesium glycinate, which is known to have calming and relaxing properties.

Read More: 6 Lifestyle Habits That Mess With Mitochondrial Health

2. You Imbibe With Abandon 

It likely isn’t a coincidence that public interest in metabolic health has coincided with the rise in the sober curious. (In 2024, 25 percent of Americans did not imbibe at all, while 49 percent reported that their 2025 resolution was to drink less alcohol). As it turns out, regular alcohol consumption negatively impacts metabolic health, according to Bailey. 

The main link? The liver. The liver plays a crucial role in regulating blood levels of glucose, the body’s primary energy source, explains Bailey. Research shows that when blood glucose levels are high (after a meal, for instance), the liver can convert glucose in the blood into glycogen, which can be stored in the liver or muscle cells. Meanwhile, when blood glucose levels are low, the liver can release that glycogen to keep blood levels in a healthy range. 

Here’s the thing: The liver is also the primary organ involved in alcohol metabolism, and excess alcohol intake can disrupt liver function, Bailey says. (In fact, up to 20 percent of heavy drinkers go on to develop cirrhosis, which is an irreversible form of liver damage.) When liver function gets disrupted, it becomes harder for the organ to process glucose and fats, increasing the risk of insulin resistance and belly fat, which are linked to poor metabolic health, says Bailey. 

“Drinking alcohol has also been shown to disrupt sleep quality, as well as mess with appetite by disrupting ghrelin (hunger hormone) and leptin (satiety hormone) regulation,” adds Luque. Talk about a disaster for metabolic health! 

All in all, “an occasional drink probably won’t do much harm, but excessive drinking can take a toll on long-term health—metabolic and otherwise,” says Bailey. Officially, the CDC defines moderate drinking as one drink or less daily for women and two drinks or less for men. But experts agree that, if improving health is your goal, less is even better. 

The good news is that there are plenty of delicious, ready-to-drink mocktail options available now. Some functional beverages, like those from Hiyo, are even infused with calming adaptogens and brain-boosting nootropics.

Read More: Are You Sober Curious? Here’s How To Approach Mindful Drinking

3. Your Stress Goes Unchecked

Stress and metabolic health go together like oil and water, red wine and white linens, or aluminum foil and the microwave.  Meaning, they don’t… at all. 

“Stress wreaks havoc on metabolism,” says board-certified family medicine and regenerative anti-aging medication specialist Gowri Reddy Rocco, M.D., M.S. It keeps levels of the stress hormone, cortisol, high, which leads to weight gain, insulin resistance, sleep disturbances, and other hormonal mayhem, she says. A 2022 study published in Nature Reviews Endocrinology reports that severe stress can increase one’s risk of metabolic disorder, as well as worsen the prognosis for those who already have metabolic disease. 

The good news: Managing your stress is possible, even if a job you can’t quit or a family you love are its root causes. The key is introducing a handful of low-effort, high-reward habits. One of the best things you can do for overall stress is to spend a few minutes in the sun (think walking your dog, drinking your coffee, or just standing barefoot in your yard) when you first wake up, according to Rocco. Sunlight exposure, in general, has been shown to support metabolic function. Plus, “morning-specific exposure can help regulate circadian rhythm and improve sleep quality,” she says. Both indirectly support metabolic health.

“Even five minutes a day of deep breathing and meditation can also help lower cortisol,” Rocco adds. Indeed, research shows mindfulness meditation activates the parasympathetic (rest and digest) nervous system, promoting relaxation and lowering cortisol output. “Gratitude journaling can also help shift the nervous system into its parasympathetic (relaxed) state,” she adds.

In terms of supplementation, l-theanine, an amino acid found in green and black tea, is an effective option. It promotes relaxation by increasing levels of dopamine and the neurotransmitter GABA, both of which are essential for reducing stress.

4. You Eat For Convenience, Not Nutrition 

In our go-go-go world, individuals (understandably!) often choose on-the-go and ready-to-go meals from the likes of gas stations, fast food joints, and restaurants over homemade cooking. 

The rub? Most meals that are convenient are neither nutritious nor energizing. “The processed sugars and refined carbs in most fast foods spike blood sugar, increase inflammation, and accelerate aging,” says Rocco. Not to mention, most of these meals and snacks are not protein- or fiber-forward, which means they lack the macro and micronutrients that support satiety and stabilize blood sugar levels, she adds. Many pre-packaged foods also have high sodium content, which may improve shelf life but are a net negative for metabolic health, as research has linked high salt with insulin resistance and increased risk of obesity and metabolic syndrome. 

“The key to eating for metabolic health is to eat whole, nutrient-dense foods, such as lean proteins, healthy fats, and fiber-rich vegetables,” says Rocco. The Mediterranean Diet, a style of eating that emphasizes minimally processed, whole foods, for example, has been found repeatedly to support metabolic well-being. In a 2021 review published in the Journal of Internal Medicine, researchers reported that following a Mediterranean diet promotes cardiovascular health, reduces the risk of obesity, hypertension, and metabolic syndrome, and is associated with lower rates of incident diabetes and better glycemic control in diabetic patients. Meanwhile, research in Diabetology & Metabolic Syndrome found that the eating style lowers all-cause and cardiovascular mortality for patients with metabolic syndrome. 

One solution for those who want to eat whole foods but are short on time is to meal prep once or twice per week. Prepping Mediterranean-friendly foods like quinoa, lentils, chickpeas, poultry and fish on the weekend makes weekday meal times as easy as heating and eating. Another option is to try a Mediterranean meal-kit service, which will offer all the ready-to-eat benefits of meal prepping, without any actual cooking. Just be sure to read the labels for sodium content, as some meal delivery services use salt to help the food last longer. 

Read More: The 4 Healthiest (And 2 Unhealthiest) Fats You Can Eat

When To See A Doctor 

Certainly, implementing the tips above can improve overall well-being. But as far as your metabolic health is concerned, nothing beats just-for-you recommendations from a healthcare provider who can access your past medical records and current metabolic health data. 

Typically, “doctors use tests like fasting blood glucose to check how well your body handles sugar, lipid panels to check cholesterol and triglycerides levels, and simple measurements for blood pressure and waist circumference,” says Bailey. If your symptoms or personal and family health history call for it, a provider might suggest doing an inflammatory markers blood test, hormone panels, and gut health assessments for additional information, he says. 

Depending on your results, your doctor can tell you which sneaky metabolic health saboteurs to avoid and what to implement instead. No matter which habit(s) they suggest and you choose to tackle, “it’s important to remember that making small changes in the positive direction really will add to your metabolic health in the long term,” says Cutcliffe. “Small changes over a long time translate to big results.”