Metabolic health is one of the most important markers of a healthy body, but what is it exactly? Metabolic health is clinically defined by ideal levels of five key indicators: blood sugar levels, blood pressure, triglycerides, high-density lipoprotein (HDL) cholesterol, and waist circumference. Many health factors like sleep quality, weight, mood, and energy are affected by metabolism and can be improved through lifestyle changes and focusing on your metabolic health. 

These ten books and podcasts cover the science of metabolism and offer thoroughly researched approaches to developing better health long-term. Add these resources to your reading and listening lists to level up your knowledge of metabolic health and better understand how it impacts your daily well-being.

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1. Outlive

Written by Peter Attia, MD

Outlive: The Science & Art of Longevity acts as a manual to prolong your lifespan and, perhaps more importantly, your health span (or quality of life). Peter Attia, a physician and leading longevity expert, presents an approach focused on personalized and proactive strategies to live longer and with better physical, cognitive, and emotional health. Attia argues that the modern approach to healthcare, which focuses on treating symptoms instead of preventing them, should be replaced with one that supports a high quality of life until the end. Attia draws on the newest scientific research to craft an innovative guide on how to protect yourself against the most deadly diseases like heart disease, cancer, Alzheimer’s disease, and type 2 diabetes and live better longer. Check out “The Drive” podcast, also hosted by Attia, where he and experts discuss topics covered by his book, like exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, and mental health.

2. Glucose Revolution

Written by Jessie Inchauspé

In Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, Jessie Inchauspé takes the reader on an informative and entertaining dive into the world of glucose and insulin, showing how what we eat affects practically every aspect of our health. Want to improve your sleep, energy, mood, cravings, fertility, skin, or weight? Inchauspé explains how balancing your blood glucose could be the key to managing these metabolic health indicators. Inchauspé is a biochemist passionate about turning cutting-edge research into easy tips people can use to improve their health. This shows through her book, which is chock-full of evidence-based and non-restrictive tools to help you stabilize your glucose levels.

3. Wired to Eat

Written by Robb Wolf

Former research biochemist, health expert, and bestselling author Robb Wolf explains that modern diets work against how our bodies have evolved to function over millennia – leading to the chronic diseases that plague our communities today. In Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, Wolf outlines an approach for long-term weight loss and better health that is based on eating a diet customized to your own body. He first guides you through his 30-day Reset to help you restore your body's blood sugar levels, repair your appetite, and reverse insulin resistance. Then, during the 7-Day Carb Test, you’ll find out how much and which types of carbohydrates you can tolerate. This book is for anyone wanting to step away from one-size-fits-all diets and learn about their own unique metabolism.

4. The Obesity Code

Written by Jason Fung, MD

Jason Fung, considered by many the founder of intermittent fasting, contradicts the story about weight loss we’ve all been told for so long by explaining how hormones, not just calories, dictate weight gain. In The Obesity Code: Unlocking the Secrets of Weight Loss, Jason Fung explains how insulin and insulin resistance are the dictators of weight gain and gives five steps to control your insulin. Fung also authored the highly popular book The Diabetes Code, which explores how diet and intermittent fasting can be used to treat type 2 diabetes.

5. Why We Get Sick

Written by Ben Bikman, PhD

Cancer, heart disease, Alzheimer's disease, and diabetes are among the top causes of death in America, and many others are also struggling with high blood pressure, weight gain, fatty liver, dementia, low testosterone, menstrual irregularities, infertility, and more. In Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease--and How to Fight It, Ben Bikman explains that these are all manifestations of the same root issue: insulin resistance. Bikman dives deep into what insulin resistance is, why it’s so prevalent, and lays out a plan to reverse it.

<p class="pro-tip"><strong>Also Read: </strong><a href=metabolic-health-101>Metabolic Health 101</a>.</p>

6. The Good Gut

Written by Drs. Justin and Erica Sonnenburg, PhDs

Justin and Erica Sonnenburg are researchers at the Stanford School of Medicine and leaders in the exciting and quickly growing field of microbiome research. The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health explores cutting-edge research on how the trillions of microorganisms within and covering our bodies play a large role in our overall health – from sickness to fitness and everything in between. However, our gut microbiota is threatened by modern practices like antibiotic overuse and diet changes. The Good Gut is a convincing, evidence-packed argument to prioritize the nourishment of your microbiota and outlines how to do it.

7. Diabetes Digital Podcast

Hosted by Wendy Lopez and Jessica Jones

Registered dietitian nutritionists and diabetes educators Wendy Lopez and Jessica Jones are co-founders of Diabetes Digital, a platform for telehealth diabetes care. The two best friends offer inclusive and culturally competent education on everything related to diabetes management, including diabetes-friendly nutrition, intuitive eating, mental health strategies, medication management, and more.

8. The Doctor’s Kitchen Podcast

Hosted by Dr. Rupy Aujla

Rupy Aujla invites experts onto each episode of The Doctor’s Kitchen to discuss food, medicine, lifestyle, mental health, mindset, and overall well-being. Aujila is an NHS medical doctor, bestselling author of The Doctor’s Kitchen, and passionate about teaching people how to “cook their way to health.” This podcast is for anyone seeking nutrition guidance and actionable tips for healthier living.

9. Nutrition Facts with Dr. Greger Podcast

Hosted by Michael Greger

Michael Greger, M.D. FACLM founded NutritionFacts.org and is the author of the instant New York Times bestseller How Not to Die. On his Nutrition Facts podcast, Greger gives evidence-based guidance on how to nourish ourselves “to add years to our life and life to our years.” Dr. Greger covers how lifestyle factors can prevent many leading causes of death in the United States, focusing particularly on the power of whole-food, plant-based diets. 

10. Body Signals, a Signos Podcast

Hosted by Bill Trancer

Join Signos’ Chief Data Scientist and New York Times best-selling author, Bill Tancer, as he discusses the latest health topics with leading experts, athletes, and celebrities. Body Signals covers all things metabolic health, including nutrition, fitness, stress, and sleep, emphasizing the central role of blood glucose.

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