Almost everyone on the planet will (sadly) either be impacted directly or have a loved one impacted by at least one of the chronic diseases created by metabolic dysfunction. 

The impact these diseases have had on my family/friends over the last few years have driven me towards a new mission to help solve the global chronic disease epidemic (heart disease, cancer, diabetes, neurological, autoimmune). 

Some staggering statistics which make this CRITICAL to solve for:

• 41 million people each year die from Chronic diseases which accounts for about 70% of all deaths globally (WHO)
• 93% of Americans are Metabolically Unhealthy (NHANES)
• Chronic diseases and mental health conditions account for 90% of the US healthcare spending, which is about $4.1 trillion annually (CDC)
• Between 2011-2030, Chronic Diseases will cost the global economy more than US $30 trillion (representing 48% of global GDP in 2010) and will push millions of people below the poverty line (Pan American Health Organisation)

The aim of 1BMH.org is to provide education and tools to help everyone on their own metabolic health journey.  Over time, more content, tools and resources will be added to cover:

• What is Metabolic Health?
• Why is Metabolic Health so important?
• Resources to read/watch/listen for deeper understanding of metabolic health
• How to measure Metabolic Health
• The importance of individual/personalisation in Metabolic Health
• A variety of tools and resources to help anyone start (or continue) their own Metabolic Health journey

The below sections outline 5 pillars for Metabolic Health. There are a lot of things that contribute to Metabolic Health. Pick one pillar and start there: see this as a journey of learning.  Trying to change too much too soon can be overwhelming. Choose the pillar and tool that seems the best/easiest start for you and continue your journey and learning over time.

Focus on a real, whole food approach to nutrition in line with how our ancestors ate. 

• Lower your carbohydrate intake (especially starchy carbohydrates: many thrive on low carb/ketogenic approach),  prioritise protein and increase healthy fats: learn more
• Eliminate (or significantly reduce) traditional sugar and ultra processed food. Try and avoid packaged food that contains more than 5 ingredients that don't seem natural or you don't recognise.
• If you struggle with sweet cravings - consider Allulose as a replacement for sugar: learn more
• Feed your gut/Microbiome. There are very strong links between your Microbiome and Mitochondrial health and they work in partnership: learn more
• Stick to above ground grown foods and root vegetables as much as possible (limit starchy carbohydrates like potatoes, rice etc)
• Eliminate all seed oils. use Olive Oil for room temperature dressing and Avocado Oil for cooking (as it has a higher smoke point): learn more
• Time restricted eating: Many thrive on intermittent fasting or fasting mimicking approaches: learn more
• Buy organic and in season products when you can.

More Resources/Tools:

• KetoNutrition.org
• The New Mediterranean Diet Cookbook: The Optimal Keto-Friendly Diet that Burns Fat, Promotes Longevity, and Prevents Chronic Disease
• Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation (Dr Stephen Gundry)
• Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health (Dr Stephen Gundry)
• Slow Carb Approach (Tim Ferris)
• How to make your preferred diet more metabolically healthy (Levels Blog)
• Prolon Fasting Mimicking Approach
• Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting (Dr Jason Fung)
• Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones (Dr Mindy Pelz)
• Keto Savage

Focus on trying to purposefully move your body each day

• Try to aim initially for 30 minutes of movement each day - and start with what you like/enjoy doing (walking, yoga, cycling).
• Ideally build on this and incorporate a mixture of easy aerobic exercise (Zone 2 training), strength work 2-3 times per week and if you are able to more higher intensity internal work 1-2 times per week: learn more

More Resources/Tools:

• Dr Peter Attia on The Best Exercises for Longevity
• Body Mind and Sport (John Douillard)

Try and aim for 7-8 hours of  quality sleep per night.

• Routine is critical for our circadian rhythm so try and develop a routine and stick to the same bedtime each evening.
• Reduce or eliminate time on devices in the hour before bedtime (or at minimum wear blue light blocking glasses).
• Eat your last meal 2-3 hours before bedtime and try and avoid late evening snacks.
• Try and limit caffeine consumption after midday (or switch to decaf). Caffeine has a half life of 6 hours and interrupts your quality of sleep.

More Resources/Tools:

• Matthew Walker’s 11 Tips for Improving Sleep Quality
• Why We Sleep: Unlocking the Power of Sleep and Dreams (Dr Matthew Walker) or the Animated Book Summary
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Stress can be both good and very harmful to our bodies - but mostly we are overly stressing our biology as our modern world creates significantly more stimulation that our bodies have evolved to become comfortable with.

• Good quality sleep is a critical foundation for stress management.
• Aim to try and manage your cortisol levels: learn more
• Meditation and mindfulness practices can be very effective.
• Practicing gratitude can help manage stress levels.
• Understanding whats in and out of your control, and focus only on the things that are in your control.

More Resources/Tools

• Unstressable (Mo Gawdat and Alice Law)
• Wim Hof Method - and great Wim Hof/DOAC podcast
• Breathing exercises for better metabolic health (Levels Blog)
• Waking Up: A Guide to Spirituality Without Religion (Sam Harris) Waking Up App

Your environment and exposure to toxins can play a significant role in your metabolic health by impacting your microbiome and hormones.

• Understand your external environment and try and limit or mitigate exposure to toxins (air pollution, drinking water sources).
• Be conscious of your home environment and try and choose organic/natural care and cleaning products.
• Always buy/eat organic food when possible.

More Resources/Tools

• How environmental toxins impact metabolic health (Levels Blog)