Mastering Metabolic Health: Key Insights for Longevity

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Metabolic health is the foundation of longevity, dictating how well your body processes fats, sugars, and energy.

Brady Holmer, our new Science and Performance Advisor at Longevity 100, recently hosted a Q&A session to break down the complexities of metabolic health, covering glucose regulation, mitochondrial function, and body composition.

Here’s what we learned from Brady on how to optimize metabolic health for a longer, healthier life.

What Is Metabolic Health?

Metabolic health refers to how efficiently your body processes energy, particularly from glucose and fat. Key markers include:

✅ Glucose Regulation – Maintaining stable blood sugar levels throughout the day.

✅ Metabolic Flexibility – The ability to switch between burning fat and carbohydrates for fuel.

✅ Mitochondrial Function – Optimizing the "powerhouses" of your cells for peak energy production.

✅ Body Composition – Achieving an optimal balance of muscle and fat for overall health.

How to Measure Body Composition Accurately

Tracking body composition is key to improving metabolic health. Brady suggests:

1️⃣ Gold Standard: DEXA scan – The most precise method to measure body fat percentage and lean muscle mass (costs ~$100-$200).

2️⃣ Mid-Tier Option: Bioelectrical impedance scales – Less accurate but convenient for tracking trends over time.

3️⃣ Basic Method: Visual checks and skinfold measurements – A simple way to track fat loss and muscle gain over time.

Tip: Pick a method that’s easy for you to repeat consistently rather than chasing 100% accuracy.

Enhancing Mitochondrial Function for More Energy

Your mitochondria play a crucial role in energy production and longevity. Brady recommends:

Maintain an optimal weight – Excess fat can impair mitochondrial function.

Move frequently – Avoid sitting for long periods; aim for regular low and high-intensity movement.

Eat with your circadian rhythm – Aim for a 12-hour fasting window, avoid eating late at night, and prioritize morning calories.

What About Fasting?

One of our members, Taylor, shared his experience with a 17-hour fasting window (7 PM - 12 PM). Brady supports fasting for metabolic benefits but warns that prolonged fasting may impact athletic performance.

Pro Tip: Black coffee during fasting is fine—it won’t spike blood sugar or insulin levels. A small amount of milk (~15-20 calories) likely won’t break a fast either.

Longevity vs. Athletic Performance: Where Do They Diverge?

Member Chris raised an interesting question: Where do longevity and peak athletic performance separate?

Brady’s take: Pushing fitness to the extreme can sometimes compromise health. The goal should be to get as strong and fit as possible without sacrificing sleep, nutrition, mental health, or hormone balance.

“Once you start sacrificing these things in the name of fitness, longevity takes a back seat.” – Brady Holmer

Is a Continuous Glucose Monitor (CGM) Worth It?

Member Asger Jørgensen asked about CGMs, a popular tool for tracking blood sugar responses.

Brady’s experience? Interesting but underwhelming. Since he maintains a high activity level, his blood sugar remained stable. However, he still sees CGMs as a valuable tool for identifying food responses and optimizing diet.

Unexpected Benefit of Metabolic Health?

💡 Steady energy levels. Beyond fat loss and better health, improved metabolic health means waking up energized and avoiding mid-day crashes.

Take Action: Optimize Your Metabolic Health Today

Want to start improving your metabolic health?

🔹 Track your body composition using one of the recommended methods.

🔹 Increase daily movement—avoid long periods of sitting.

🔹 Experiment with fasting and eating within a 12-hour window.

🔹 Optimize your mitochondria with exercise and proper nutrition.

🔹 Consider a CGM to fine-tune your diet and glucose response.

Join the Longevity 100 Community

Longevity isn’t just about living longer—it’s about thriving every day. Get direct access to experts like Brady Holmer, deep-dive discussions, and a supportive network.

🔗 Join Longevity 100 today and start optimizing your health for the long run!