Lesson 1: Understanding Metabolic Syndrome
What is Metabolic Syndrome?
A cluster of conditions increasing your risk of heart disease, stroke, and diabetes. You have it if you have 3 or more of these:
- Large waist - Men: >40", Women: >35"
- High triglycerides - 150 mg/dL or higher
- Low HDL cholesterol - Men: <40, Women: <50 mg/dL
- High blood pressure - 130/85 mmHg or higher
- High fasting blood sugar - 100 mg/dL or higher
Why It Matters
- 5x higher risk of type 2 diabetes
- 2-3x higher risk of heart attack and stroke
- Good news: It's reversible with lifestyle changes
The Root Cause: Insulin Resistance
Your cells stop responding to insulin properly, triggering a cascade:
- Body produces excess insulin
- Insulin signals fat storage (especially belly fat)
- Belly fat releases inflammatory chemicals
- Inflammation worsens insulin resistance
- Blood sugar, blood pressure, triglycerides rise
Know Your Numbers
Get tested and track:
- Waist circumference: _____
- Triglycerides: _____
- HDL cholesterol: _____
- Blood pressure: _____
- Fasting blood sugar: _____
- Weight: _____
Realistic Goals (6-12 months)
- Lose 5-10% body weight
- Reduce waist by 2-4 inches
- Lower triglycerides 20-50 points
- Raise HDL 5-10 points
- Reduce blood pressure 5-10 points
Small improvements = massive health impact.
