Metabolic health is one of the most critical aspects of overall health and wellbeing. Unfortunately, it can be challenging to know where to start to improve things like metabolic health, especially if you’re just learning about it. Whether you're looking for weight loss tips, ways to improve your cholesterol levels, or to learn more about metabolism, a little reading material can go a long way.
With World Book Day just around the corner, this weekend is a great time to set aside some time to learn more about your health between the pages of a good book. There's a book for every health query, from a deep dive into endocrinology, more conditions like high blood pressure and high cholesterol, an introduction to chronic diseases like obesity, or an explanation of metabolic syndrome and gestational diabetes.
To help you get started, here’s what the credentialed dietitians and nutritionists at NutriSense think are the best books on metabolic health:
Fasting is an ancient practice used for medicinal and spiritual purposes for centuries. However, in recent years, fasting has gained popularity as a weight-loss tool. While there are many different types of fasting, they share one common goal: to improve your health and wellbeing by giving the body a break from digesting food.
There is growing evidence that fasting can have powerful effects on the body. Intermittent fasting, for example, has been shown to boost metabolism, can impact your blood sugar, and may promote weight loss.
In his book, Dr. Jason Fung provides a guide to various types of fasting, including intermittent fasting, alternate-day fasting, and extended fasting. Fung discusses the history of fasting and its place in multiple cultures and religions and then delves into its science. The book also includes a section on common questions, like what to eat and how to break a fast.
“Smart Fat" is all about the benefits of including healthy fats in your diet. The book starts by busting some common myths about fat, like the idea that all fat is bad for you. It then explains the different types of fat and their respective benefits.
Masley and Bowden argue that the advice that all fat is bad is based on flawed research and outdated information. They point to studies that show that saturated fat is not associated with an increased risk of heart disease and may even have some health benefits. The authors also dispel the myth that all fats are equal, explaining more about typically good (like omega 3s) and bad fats (like trans fats).
One type of "good" fat is monounsaturated fat, found in olive oil and avocados, which can lower cholesterol levels and protect against heart disease. Another is the omega 3 fatty acids found in sardines and mackerel, which can reduce your risk of conditions like heart disease and stroke.
The book also includes recipes and menu plans to help readers incorporate more healthy fats into their diets.
Jessie Inchauspé, or as you may know her, Glucose Goddess, has written a book all about how empowered you can feel when you start monitoring your glucose levels.
"Glucose Revolution" is an excellent book for anyone interested in learning more about glucose's important role in the human body. The book begins with a brief overview of the role of glucose and the dangers of uncontrolled blood sugar. Inchauspé then discusses types of diabetes, symptoms, and the importance of diet and exercise in regulating blood sugar levels. The book also includes a variety of recipes and meal plans designed to help readers control their blood sugar.
Inchauspé explains the science behind how the body uses glucose. She also provides a detailed plan for managing blood sugar levels effectively.
“Hangry: 5 Simple Steps to Balance Your Hormones and Restore Your Joy" is part self-help, part scientific guide to understanding the phenomenon of being hangry. Hanger is a state of mind characterized by extreme irritability and irrational anger caused by low blood sugar levels.
This book offers a comprehensive guide to understanding and addressing the hormone issues and other health problems that can come with this condition. Drawing on their own experiences with hormonal imbalances, the authors give readers practical advice on identifying symptoms, making dietary and lifestyle changes, and restoring hormonal balance. In addition to offering sound advice, the authors also provide helpful recipe ideas and tips for dealing with stress.
“Primal Endurance” presents a new approach to endurance training based on ancestral health principles. It explores how primal living can help optimize health by explaining how our ancestors lived active, healthy lives without the need for formal exercise or strict diets.
The authors argue that modern humans have become too reliant on technological conveniences and have lost touch with our primal roots. As a result, the book suggests that we face an epidemic of chronic disease and obesity. The authors believe a more primal lifestyle can help, including eating real food, staying active even in simple ways like walking, and getting adequate sleep.
Another book by New York Times bestselling author Jason Fung, “The Diabetes Code” offers a groundbreaking new approach to preventing and reversing type 2 diabetes. Drawing on cutting-edge research, he shows that the key to managing diabetes is to focus on the underlying hormonal imbalance that leads to high blood sugar levels.
Dr. Fung argues that it’s possible to effectively manage diabetes and avoid the serious complications of uncontrolled blood sugar by normalizing this imbalance. In addition, by following his recommendations for diet and lifestyle, readers can dramatically reduce their risk of developing diabetes in the first place.
With its clear and accessible style, the book is an essential guide for anyone seeking to understand and manage this condition.
In his book “Wired to Eat,” Wolf explores the idea that our modern diets are at odds with our genetic makeup. He argues that the human body is designed to thrive on a diet of lean meats, vegetables, and fruits—the foods that our ancestors ate for millennia (AKA the Paleo diet).
The book suggests that typical Western diets of processed foods and grain-based carbohydrates have created a disconnect between what we eat and what our bodies need. As a result, we see an increase in obesity, diabetes, and other diet-related diseases.
By returning to a more traditional way of eating, the book claims that we can improve our health and reclaim our rightful place as the top predators on the planet. Wolf, a former research biochemist, does an excellent job of explaining the science behind our nutritional needs in layman's terms.
He provides practical advice for dietary changes to improve our health, including eliminating processed foods and eating more whole foods like vegetables, fruits, and meat. He also emphasizes the importance of including healthy fats in our diets, such as those found in olive oil, avocados, and nuts.
In “Metabolic Storm,” Dr. Cooper explores the role of metabolism in our overall health. Drawing on experience as a medical doctor and researcher, she argues that many of our modern health problems can be traced back to disruptions in our metabolic process.
The book provides a detailed look at how metabolism works and how it can be affected by diet, stress, and lifestyle choices. In addition, Dr. Cooper offers practical advice on how we can optimize our metabolism for better health.
Metabolic Storm is an invaluable resource for anyone interested in taking control of their health and wellbeing.
“The Inflammation Spectrum: Find Your Food Triggers and Reset Your System” is a comprehensive guide to understanding and managing inflammation. The book explains what inflammation is and how it can lead to chronic diseases like heart disease and arthritis. It then outlines the different kinds of food that can trigger inflammation, from sugar and refined carbohydrates to dairy and red meat.
The authors also provide practical advice on reducing inflammation through diet, supplements, and lifestyle changes. By following the recommendations in this book, readers will be able to reduce their risk of developing chronic diseases and improve their overall health.
Written by: Catherine Shanahan M.D.
In a world where fad diets abound, and new workout regimens are constantly emerging, optimizing your health can be challenging. “The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel" makes a clear and compelling case for using body fat for fuel to boost energy, end hunger, and lose weight.
The book is based on a simple premise: our bodies were designed to use body fat for fuel, but modern diets and lifestyles have interfered with this natural process. As a result, we store more body fat than we burn, leading to weight gain.
Making some simple changes to our diet and lifestyle will not only help us lose weight but can also boost energy and reduce hunger cravings. In addition, using body fat for fuel has several other health benefits, including reducing the risk of chronic diseases such as heart disease and diabetes.
Written by: Gary Taubes
“Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health” argues that the prevailing scientific consensus on diet and health is wrong and that obesity results from too many carbohydrates, not too many calories. The book helped spark a low-carbohydrate diet craze.
“Good Calories, Bad Calories” challenges conventional ideas on diet and health. Taubes argues that the key to good health is not counting calories but consuming the right calories. He argues that all fats and carbs are not equal and that certain types of carbs can be detrimental to our health.
Taubes' work has been praised by leading researchers in nutrition and sparked a national debate on the best way to eat for health. Whether you agree or not, the book is sure to spark challenge traditional assumptions about diet and health.
“The Hungry Brain: Outsmarting the Instincts That Make Us Overeat” explores the science behind why we overeat. It debunks the common misconception that we eat more because we're hungry. Instead, it argues that we're programmed to seek out high-calorie foods to survive.
The book also delves into the role of hormones and neurotransmitters in regulating hunger and satiety and how our modern diet and lifestyle can disrupt this delicate balance.
Dr. Guyenet’s research provides insights into why we often make poor food choices and how we can make better ones. By making conscious choices about what we eat, we can finally break free from the cycle of overeating and unnecessary dieting.
"Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It" explores the little-known epidemic of inflammation and its impact on our health. Chronic inflammation has been linked to various diseases, including heart disease, diabetes, cancer, and Alzheimer's. While some inflammation is necessary for healing, too much can be damaging.
The book advocates for whole foods, an anti-inflammatory diet, regular exercise, stress reduction, and adequate sleep. He also offers practical advice on reducing inflammation through diet, supplements, and lifestyle changes.
Drawing on his extensive experience as a researcher and clinician, he provides a much-needed resource for anyone who wants to understand how to protect themselves from chronic disease.
Yes, we’re big fans of Dr. Jason Fung’s work! Another bestseller, “The Obesity Code,” explores the root causes of obesity and offers new approaches to weight loss.
Dr. Fung argues that obesity is not simply a result of overeating or a sedentary lifestyle but a hormonal disorder caused by insulin resistance. He demonstrates how the standard 'calories in, calories out’ model is ineffective in treating this condition and outlines a new approach to reset hormones.
Readers can learn how to reset their metabolism for weight loss, and although some of the concepts may be new to some readers, it’s easy to understand and apply the theories in practice.
Dr. Mindy Pelz is a renowned hormone specialist who has helped countless women transition through menopause. Her book, “The Menopause Reset,” outlines a comprehensive approach to managing menopause symptoms. Drawing on her years of research and clinical experience, Dr. Pelz provides an in-depth look at the hormonal changes during menopause and offers practical advice for dealing with everything from hot flashes to mood swings.
She also debunks many myths surrounding menopause, such as the belief that it is a natural part of aging that cannot be prevented or treated. Instead, Dr. Pelz shows how menopause can be managed effectively using lifestyle changes, hormone therapy, and other treatments.
“The Menopause Reset” is an essential resource for any woman who wants to take control of her health during this critical life stage.
This book outlines a 45-day program for women to help them with their intermittent fasting journey.
Thurlow’s book, available in six languages, is an excellent resource for women looking to lose weight, slow aging, and improve hormonal health.
The program, introduced in a 2019 Ted Talk, uses the scientifically proven 16:8 model of intermittent fasting to help women lose weight, control cravings, experience a boost of energy, and lift brain fog.
The program includes a complete nutrition plan and is geared towards the hormonal needs of women at any stage, whether or not they have entered menopause.
Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.
With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.
Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.
Bananas are delicious fruits packed full of vitamins, minerals, and fiber. But do they raise your blood sugar levels? Read on to find out how bananas affect glucose.
We’ll take you through the benefits of mindful eating and then conduct an experiment with the help of a CGM to see how eating speed can impact your blood sugar.
In this article, we’ll explore seven different dance styles and the health benefits they can provide, plus a few tips to help you dance to your target weight.
You may be wondering whether your CGM is safe to swim with. Here are a few considerations to keep in mind when using your CGM around water.
We’ll take you through some of the best chest and shoulder exercises for beginners and share an upper body workout plan to try out during your next gym session.
Does consuming fructose cause blood sugar spikes? And where does this type of sugar come from? Read on to learn more about how fructose affects the body.
A PCOS belly is one of the most commonly experienced symptoms of PCOS. We'll explore what causes it and share some tips for PCOS-related weight gain.
In this post, we’ll dive into the eight ways that swimming can positively impact your metabolic health for the next time you hit the swimming pool.
Did you know your weight fluctuates during your period? Read on to find out why period weight gain is so common.
In this article, we share the major culprits of post-meal blood glucose spikes and some actionable tips to help you optimize your postprandial glucose response.
Glucose and glycogen are two types of carbohydrate molecules that your body relies on for many metabolic functions. Learn more about how they work together.
For the last several decades, diet sodas have been popularized as a “healthier option” to normal sodas. But are they actually healthier? Read on to find out.
Japanese eggplant is a nutrient-dense food that can be beneficial for your health. Looking to try it out? Here are some delicious, dietitian-approved recipes you can start with.
Russell Battles shares how using a CGM helped him revamp his diet, exercise, and lifestyle after suffering from a heart attack.
From vitamin C to fiber, apples are loaded with nutrients and filled with health benefits. But did you know they may also have some effects on insulin levels and your efforts to control blood sugar? Read our article to find out more
A set of reliable steps you can take to manage your blood glucose levels that should fit most lifestyles of persons with prediabetes.
You don't have to be a certain size or weight to be healthy! Learn more about what metabolic health is, and why your size doesn't dictate it.
Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.
Learn how your menstrual cycle can affect your blood sugar levels, and what you can do to maintain healthy blood sugar control.
The whirlwind of holiday celebrations can make you forget about your health goals. To help you out, we've compiled a list of tips along with our favorite recipes so you can balance indulgence, tradition, and good health this year.
Learn more about the beneficial effects of probiotics on your immune system and take a look at some probiotic foods you can add to your diet.
Drinking wine in moderation can have some health benefits, but it's important to know what those are and how they may impact you.
Review some of the top reasons you might be experiencing constant hunger and some useful tactics to help curb hunger cravings.
Laughing has some amazing health benefits, from boosting your immune system to fighting stress. Find out more about the science behind laughter and how you can start incorporating more of it into your life.
Dietary fiber can help maintain good gut health and promote blood sugar regulation. Read more about its health benefits and see what high-fiber foods you should consider including in your diet.
Many people experience symptoms akin to menstrual cramping even when they are not on their periods. It’s surprisingly common, and various factors can contribute to it. Read on to find out what some of these are.
Check out some of the common and not-so-common reasons you’re likely feeling tired after eating and read our tips to help prevent fatigue after meals.
If you're consuming fewer calories than your body needs to function properly, you may be undereating. Take a look at how this can affect your weight loss efforts and overall health.
One of the best ways to get all the mental and physical benefits of nature is by flexing your green thumb. Read on to learn more about how gardening can benefit your health.
CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!
Learn the science behind hanger, why some people suffer from it, and helpful tips to avoid experiencing it.
Macro and micronutrients impact everything weight loss to blood sugar levels. Read on to learn more about these nutrients and why you need them.
Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.
Review the reasons that continuous glucose monitoring continues to grow in popularity amongst the world’s top athletes.
Continuous glucose monitors (CGMs) have come to form a crucial part of the next generation of holistic wellness management. Come and see how you can "level up" your health optimization game with the latest wearables.
Cryotherapy is gaining popularity among biohackers, fitness enthusiasts and those who want to optimize their health. Learn more about how it works and the risks and benefits associated with it.
Learn more about what visceral fat is, how it affects your body, and what you can do about it.
Do you have trouble losing weight, no matter how hard you try to shed those unwanted pounds? Find out more about the weight loss plateau and what you can do about it.
Learn more about the research on, as well as the benefits and risks of acupuncture, a form of alternative medicine that involves inserting needles into your body for pain and stress relief.
In this second part of our series on resistant starch, explore the different types and learn more about the impact they have on the foods you consume.
Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.
It's Christmas this weekend! Read on to learn more about traditions, classic Christmas foods, and how to have a healthier celebration this year.
This Halloween, find out what candy you can treat yourself to without ruining your long-term health goals.
Resistant starch can help you lose weight and improve your health. Learn about commercially made resistant starch, how it works, and why it's different from the kind you're used to seeing in supplements and foods.
Polycystic ovary syndrome, or PCOS, is a condition that involves endocrine and metabolic imbalances. Here are some PCOS friendly foods to include in your diet for better health.
What do you know about resistant starch? Learn more about what this type of starch is, how it can benefit your health, whether it has side effects, and more.
Recent research has shown that sleep and blood glucose are intricately connected. Read on to learn more about what this means for your blood sugar levels and overall health.
The best way to combat low blood sugar at home is to take a glucose tablet or glucose gel. Here’s what to do with low blood sugar at home.
An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.
Nordic walking is a full-body workout in which special lightweight poles are held in each hand to activate the entire body while walking. Learn the benefits of Nordic walking and how you can get started with this activity.
Review some of the reasons that you might be experiencing persistent, excessive thirst and how you can better stay hydrated.
Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.
Learn what is glucose intolerance, how it affects your body, and why blood glucose monitoring is vital to blood glucose management.
Find out what exactly a holiday health hangover is, the symptoms you may experience, tips on how to avoid one, and what you can do if it's too late.
A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.
Review our helpful article where we discuss the best times to eat if you are trying to lose weight.
Explore the ways in which you can actively begin reversing prediabetes through diet and lifestyle changes.
Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.
Do you spend all your free time scrolling through social media? If you can’t remember the last time you went offline, you may need a digital detox.
Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.
Review our glycemic index charts for the most common fruits and vegetables to better understand the impact on your glucose levels.
Did you know that menopause can affect your metabolic health, and vice versa? Read on to understand the relationship between metabolic health and menopause, and how to manage metabolic health during your menopausal journey.
What really happens to your brain when you consume sugar? Review how interesting the relationship between the brain and sugar is, and why it’s important to control your blood sugar.
Endometriosis is a common yet often ignored condition. Learn more about the symptoms to watch out for, how you can seek treatment, and read first-hand accounts from two women who have dealt with endometriosis.
Quickly understand the differences between hyperglycemia and hypoglycemia, how to recognize the signs, and key prevention tips.
Learn everything you need to know about the relationship between triglycerides levels and blood glucose.
If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.
Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.
Still haven't settled on the perfect gift for your Valentine this year? Take a look at our Nutrition Team's favorites for some thoughtful ideas.
Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.
Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.
Did you know that cardio can help you lose weight as well as optimize your health and blood glucose? Here's everything you need to know about cardio and its relationship with blood sugar.
Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.
Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.
Here is everything you need to know about the relationship between weight lifting and blood sugar.
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?
NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.
The premise of the paleo diet is that the body can handle a mix of meats, fruits and vegetables, eggs, fish, and complex carbohydrates better than processed meats, refined fats, grains and simple carbohydrates because it evolved to eat the first category as hunter-gatherers.
A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.
Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!
Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!
Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.
Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.
Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.
Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.
Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.
Learn about the health benefits of beans and how they can help you live a healthier, longer life.
Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.
Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa.
Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.
This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.
Take a look at how aging can affect your blood glucose levels.
Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.
When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.
Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.
In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.
When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.
Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.
Different types of tea have different benefits for your health. Learn more about a few popular types, and see how tea can help you maintain healthy blood sugar levels.
To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.