Glucose basics
Your guide to improving metabolic health, metabolism, and BMR
By Scott Urquhart, PA-C, DFAAPA
Published: May 29, 2025
5 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
In the journey to grasp the complexities of health and well-being, you'll encounter various terms that shed light on how our bodies operate. Concepts like metabolic health, metabolism, and basal metabolic rate (BMR) come into the conversation. Let's explore each concept in more detail and how improving them unlocks the door to wellness and longevity.
What is metabolic health?
Metabolic health refers to how efficiently your body processes and utilizes key nutrients to maintain vital functions. It’s typically measured by markers such as blood pressure, blood sugar levels, cholesterol levels (including HDL, LDL, and triglycerides), and waist circumference. These indicators collectively reflect how well your body is managing energy and contributes to overall health.
What is metabolism?
Metabolism is the process by which your body converts food into energy. It's a complex system influenced by various factors, some of which you can control and others that are determined by your genetics. These processes include converting food into energy, building and repairing tissues, and eliminating waste products. Metabolism can be divided into two main categories: anabolism (the building up of molecules) and catabolism (the breaking down of molecules). Metabolism is influenced by a variety of factors including age, stress, sleep, genetics, physical activity, muscle mass and hydration, and specific hormones in the body.
What is basal metabolic rate (BMR)?
Basal metabolic rate is the amount of energy your body needs to perform essential functions like breathing, circulation, and cell production while at rest. BMR accounts for about 60-70% of your daily caloric expenditure. Factors influencing BMR include body size, muscle mass, age, sex, and genetics.
Understanding your BMR is useful in understanding your body's metabolic energy requirements. One of the ways to calculate this is the Mifflin-St Jeor equation. BMR does have limitations, as it doesn’t take into account things such as muscle mass, physical activity, environmental factors and individual variability.
Steps to improve your metabolic health, metabolism, and BMR
Now that you're familiar with these terms, here are three steps you can take to positively impact your metabolic health, metabolism, and basal metabolic rate.
1. Strength training and exercise
Try to engage in strength training with weights, resistance bands, or gym equipment that helps build muscle mass, which naturally increases your BMR. Think of it like upgrading a car’s horsepower: it burns more fuel both while idling and on the road. Similarly, more muscle means your body burns more calories, even at rest.
As we age into our thirties, muscle mass declines, leading to a slower metabolism. Strength training can help counteract this loss. Ideally, you want to aim for a mix of resistance training and cardiovascular exercise most days of the week to lower body fat and improve metabolic health.
2. Nutrition and hydration
A well-balanced diet is crucial for metabolic health. In particular, you should prioritize adequate daily protein intake to support muscle growth and maintenance. In addition, try to minimize refined carbohydrates and simple sugars, which can contribute to weight gain and metabolic dysfunction. As always, plenty of fresh fruits and vegetables are going to provide essential vitamins and fiber. And lastly: consistent hydration. Drinking plenty of water supports metabolism and overall health.
3. Prioritizing quality sleep
Inadequate sleep is a common problem, and its importance is not stressed enough. Poor sleep can lead to weight gain, increased stress hormones, and ultimately a higher metabolic age. Getting at least 7 to 8 hours of restful sleep per night supports you in so many ways, including metabolic function and hormone regulation, muscle recovery and repair, immune system health, and mental well-being.
Summing up
Metabolic health is the cornerstone of our body's efficiency, influencing our risk for chronic conditions and overall vitality. Metabolism is how your body turns food into energy, which helps keep your body's systems running smoothly. BMR is a key player in understanding our body's caloric needs, determining the energy required at rest and during metabolism.
By embracing sustainable changes in nutrition, physical activity, and sleep habits, you can embark on a transformative journey towards enhanced health, well-being, and longevity. Imagine the possibilities of feeling more energetic, resilient, and vibrant every day. Your commitment to positive changes can unlock a future where you thrive, not just survive. Let's take the first step together towards a healthier, happier you.
The production of this article was sponsored by Stelo by Dexcom.
Author profile
SU
Scott Urquhart, PA-C, DFAAPA
Scott Urquhart has been practicing endocrinology since 1996 with Diabetes and Thyroid Associates in Spotsylvania, Virginia. He is a founding member and former President of the American Society of Endocrine PAs.