Metabolic Health Expert: "The Holy Grail Of Weight Gain, Cancer & Alzheimer's!" | Dr. Tyna Moore

Added: Aug 5, 2024

Moore points out that according to 2018 data, 93-94% of US adults have compromised metabolic health. This means that the majority of individuals are storing calories in fat cells, experiencing high blood sugar levels, and producing excessive insulin. These conditions can lead to various health issues, including cardiovascular disease, cancer, and type 2 diabetes. Moore emphasizes that poor metabolic health can result in fatty liver, fatty pancreas, and an increased need for liver transplants in the coming years.

Identifying Metabolic Health

Moore outlines several ways to determine if one is metabolically healthy. The first and simplest method is to measure waist circumference. She suggests taking one's height in centimeters or inches, halving it, and comparing it to the waist circumference. If the waist circumference is above this number, it's a red flag for metabolic issues. Blood pressure is another important indicator, with 120/70 being a good target. Moore expresses particular concern about rising diastolic (bottom) numbers, as they can indicate stress on the microvasculature.

Strength training is another crucial factor in metabolic health. Moore states that if a person is not actively strength training, they likely have metabolic dysfunction. She emphasizes the importance of muscle in protecting against metabolic disease, driving good metabolic health, and mitigating insulin resistance.

Lab tests can provide more definitive information about metabolic health. Key markers include fasting glucose (ideally below 90), hemoglobin A1C (preferably at or below 5.5), and fasting insulin (between 2 and 5). Moore also recommends checking high-sensitivity C-reactive protein and sedimentation rate to assess inflammation levels. Vitamin D levels are important too, with Moore suggesting a range of 50-80.

Lipid panels, including cholesterol, LDL, HDL, and triglycerides, can also indicate metabolic health. Moore warns that if cholesterol and triglycerides are close to each other in value, it's a sign of trouble. She advises keeping LDL below 100 and HDL above 45.

Addressing Metabolic Health

To improve metabolic health, Moore emphasizes the importance of resistance training. She recommends finding a qualified trainer, especially for those over 45, as training older individuals requires specific skills. Group classes can be a more affordable option and provide community support. For those unable to access in-person training, online resources are available, though Moore cautions about the risk of injury without proper supervision.

Diet plays a crucial role in metabolic health. Moore advocates for simplicity, focusing on consuming a palm-sized portion of protein (preferably animal protein) at each meal. She aims for at least 30 grams of protein per meal, with higher amounts for those actively building muscle or dealing with sarcopenia. She notes that undereating protein is a common issue, especially among women and older adults.

Regarding carbohydrates, Moore doesn't advocate for fear but rather moderation, especially for those who are strength training. She encourages eating fruits and vegetables, with a preference for cooked over raw vegetables due to digestibility issues. She strongly advises cooking at home and avoiding packaged foods as much as possible.

Sleep is another critical factor in metabolic health. Moore explains that even one night of poor sleep can lead to transient insulin resistance and metabolic dysfunction. Consistent sleep issues over weeks or months can significantly impact metabolic health.

Community and social connections also play a role in metabolic health. Moore points out that we are influenced by those we spend time with, even down to the microbiome level. She encourages finding a supportive community that aligns with one's health goals.

Heat exposure, such as sauna use, is another tool Moore recommends for improving metabolic health. She emphasizes the importance of getting hot to tolerance, whether through exercise, hot baths, or sauna use, to stoke heat shock proteins and promote vitality.

Timeframe for Improvement

When asked how long it typically takes for someone to become metabolically healthy after implementing these changes, Moore states that improvements can be felt almost immediately. Within one to two weeks, people often notice reduced inflammation and changes in how their clothes fit. However, lab markers typically take about 90 days to show significant changes. Moore emphasizes that health is a journey, not a destination, and encourages patience and consistency in implementing lifestyle changes.

GLP-1 Agonists and Metabolic Health

The conversation touches on the use of GLP-1 agonists, such as semaglutide and tirzepatide, in addressing metabolic health. Moore discusses the concept of "micro-dosing" these medications, which involves using much smaller doses than typically prescribed. She emphasizes that micro-dosing is most appropriate for individuals who are already metabolically optimized and looking for additional benefits, rather than those with significant weight to lose or severe metabolic dysfunction.

Moore expresses concern about the widespread use of standard doses, which she believes can be too high for many individuals. She advocates for a more personalized approach, tailoring the dose to each individual's needs and metabolic status. However, she notes that finding practitioners who understand this approach can be challenging, as many doctors are not familiar with the concept of micro-dosing GLP-1 agonists.

Hormones and Metabolic Health

The podcast also discusses the role of hormones in metabolic health, particularly for women approaching or going through menopause. Moore explains that as estrogen levels drop, women tend to move towards metabolic dysfunction, even if they're doing everything else right. She advocates for bioidentical hormone replacement therapy in this age group but notes that it's crucial to consider the overall metabolic picture.

Moore explains that while some hormones (like adrenal, thyroid, and progesterone) can be safely applied to most individuals, estrogen and testosterone can be problematic in metabolically compromised individuals. She suggests that GLP-1 agonists can be a helpful starting point in these cases, as they can improve insulin sensitivity without the potential risks associated with hormone replacement in an inflamed system.

Finding the Right Practitioner

A recurring theme in the podcast is the difficulty in finding practitioners who are well-versed in this approach to metabolic health. Moore advises looking for doctors who have experience with peptides and hormones, particularly those in the longevity medicine community. She notes that naturopathic doctors and functional medicine practitioners may be more open to this approach, but cautions that not all functional medicine doctors are adept at prescribing hormones or GLP-1 agonists.

Conclusion

Throughout the podcast, Dr. Tyna Moore emphasizes that true health and longevity stem from metabolic health. While she acknowledges the potential benefits of tools like GLP-1 agonists and hormone replacement therapy, she stresses that these should be used in conjunction with, not in place of, fundamental lifestyle changes. Moore advocates for a personalized approach to health, taking into account each individual's unique circumstances and needs.

She cautions against getting caught up in the "biohacking" trend or focusing too much on minor interventions at the expense of the basics. Instead, she encourages listeners to focus on the foundations of metabolic health: resistance training, proper nutrition, adequate sleep, stress management, and community support. Moore's message is clear: while there may be tools that can assist in the journey to better health, there's no substitute for the hard work of lifestyle change in achieving true metabolic health and longevity.