Author: Monique Gutierrez

Metabolic syndrome, also referred to as insulin resistance syndrome, is one of the fasting-growing health concerns worldwide. It’s not a single condition but rather a cluster of risk factors that increase your chances of developing heart disease, stroke, and type 2 diabetes¹. According to the National Heart, Lung, and Blood Institute more than one in three U.S. adults meet the criteria for metabolic syndrome, and many don’t even know it.

The good news? With the right nutrition, lifestyle, and functional medicine approach, metabolic syndrome can often be prevented, managed, or even reversed.

What is Metabolic Syndrome?

Metabolic syndrome is diagnosed when you have 3 or more of the following risk factors²:

• Abdominal obesity (waist circumference >40 inches in men, and >35 inches in women)
• Elevated fasting glucose (100 mg/dL or higher, or use of medication for blood sugar control)
• High triglycerides (150 mg/dL or higher, or use of medication for triglycerides)
• Low HDL cholesterol (considered the healthful cholesterol, <40 mg/dL for men, and <50 mg/dL for women)
• High blood pressure (130/86 mmHg or higher, or taking blood pressure medication)

These risk factors tend to occur together because they share common underlying mechanisms like insulin resistance and chronic inflammation.

The Root Causes: What’s happening Inside the Body

Metabolic syndrome develops when the body becomes less sensitive to insulin, the hormone that helps move glucose from the bloodstream into your cells for energy. When insulin signaling does not work well, blood sugar stays elevated, then is stored around the waistline, and the body shifts into a state of low-grade inflammation³.

Other key player include:

• Oxidative stress, which damaged cells and blood vessels
• Hormone imbalances, such as high cortisol from chronic stress or low adiponectin (the hormone that improves insulin sensitivity⁴)
• Disrupted Lipid metabolism, leading to high triglycerides and low HDL cholesterol

Over time, these processors raise the risk of serious chronic disease.

Risk Factors for Metabolic Syndrome

While genetics and age play a role, lifestyle is the biggest-driver. Risk factors include:

• Diet high in refined carbs, added sugars, and processed foods
• Sedenatary lifestyle or being inactive
• Chronic stress and poor sleep
• Smoking and excessive alcohol use

Health Consequences

If left unaddressed, metabolic syndrome can lead to^5,6,7:

• Type 2 diabetes
• Cardiovascular disease (heart attack, stroke, atherosclerosis)
• Non-alcoholic fatty liver disease (NAFLD)
• Polycystic ovary syndrome (PCOS)
• Cognitive decline and dementia

This makes early recognition and action critical.

What You Can Start Doing Now

The cornerstone of prevention and treatment is lifestyle. Even modest changes can make a profound impact:

Nutrition for Metabolic Health

• Focus on whole, minimally processed foods
• Choose high-quality protein (fish, poultry, legumes) to support blood sugar balance
• Incorporate healthy fats (olive oil, avocado, nuts, fatty fish)
• Prioritize fiber-rich foods (vegetables, whole grains, beans) to improve gut health and insulin sensitivity
• Add anti-inflammatory foods like berries, turmeric, green tea, and omega-3s
• Limit refined carbs, sugary beverages, and processed snacks

Lifestyle Shifts

• Move daily: walking, resistance training, and reducing sitting time all improve insulin sensitivity
• Stress management: meditation, yoga, or breathwork to reduce cortisol’s impact on blood sugar
• Sleep: aim for 7–9 hours per night, as poor sleep raises the risk of insulin resistance
• Avoid smoking and limit alcohol

If you recognize any of the risk factors in yourself, now is the time to act.

Functional Nutrition & Personalized Care

No two people experience metabolic syndrome in the exact same way. Functional nutrition takes into account your genetics, environment, and lifestyle to create a personalized plan. Some individuals may respond better to a Mediterranean-style eating pattern, while others thrive with a balanced approach.

Key supportive supplements (to be considered under practitioner guidance):

• Omega-3 fatty acids – lower inflammation and triglycerides
• Magnesium – supports insulin sensitivity and blood pressure
• Vitamin D – important for metabolic and immune health
• Berberine or chromium – can help improve glucose metabolism

Prevention and Long-Term Outlook

The earlier metabolic syndrome is addressed, the easier it is to reverse. Preventive strategies like eating balanced meals, moving daily, and prioritizing sleep can dramatically lower risk. Importantly, improving metabolic health has ripple effects — better energy, mood, focus, and long-term vitality.

Not Sure Where to Begin? Start with Labs!

Metabolic syndrome may sound intimidating, but it’s largely preventable and reversible. By understanding the risk factors and root causes, and by taking small, consistent steps with nutrition and lifestyle, you can dramatically reduce your risk of chronic disease.

At Tucson Wellness MD – We Test, Don’t Guess! Schedule your Longevity Lab Panel today to receive a clear, comprehensive and thorough report of your current metabolic health. This advanced panel covers all aspects including inflammation, metabolic pathways, detoxification, digestion, immunity, nutrient deficiencies, and more, giving you (and the practitioner) the insights needed to take action early! Your future health depends on it.

References:

1. National Heart, Lung, and Blood Institute. (2022). Metabolic Syndrome – What Is Metabolic Syndrome? Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health/metabolic-syndrome
2. Moore, J. X., Chaudhary, N., & Akinyemiju, T. (2017). Metabolic Syndrome Prevalence by Race/Ethnicity and Sex in the United States, National Health and Nutrition Examination Survey, 1988–2012. Preventing Chronic Disease, 14(14). https://doi.org/10.5888/pcd14.160287
3. ‌Dhondge, R. H., Agrawal, S., Patil, R., Kadu, A., & Kothari, M. (2024). A Comprehensive Review of Metabolic Syndrome and Its Role in Cardiovascular Disease and Type 2 Diabetes Mellitus: Mechanisms, Risk Factors, and Management. Cureus, 16(8). https://doi.org/10.7759/cureus.67428
4. ‌Ramakrishnan, N., Auger, K., & Jialal, I. (2022). Biochemistry, Adiponectin. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK537041/
5. ‌Swarup, S., & Zeltser, R. (2024). Metabolic Syndrome. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK459248/
6. ‌Chen, W., & Pang, Y. (2021). Metabolic Syndrome and PCOS: Pathogenesis and the Role of Metabolites. Metabolites, 11(12), 869. https://doi.org/10.3390/metabo11120869
7. Ezkurdia, A., Ramirez, M. J., & Solas, M. (2023). Metabolic Syndrome as a Risk Factor for Alzheimer’s Disease: A Focus on Insulin Resistance. ProQuest, 24(5), 4354. https://doi.org/10.3390/ijms24054354

Regenerative medicine is transforming healthcare, giving patients options to heal and restore their bodies naturally. Platelet-Rich Plasma (PRP) therapy is one of the most exciting treatments available, offering a non-surgical approach to repair tissue, reduce pain, and support overall wellness.

We have complied answers to some of the most common questions about PRP so you can make informed decisions about your care.

About PRP

PRP is a concentration of platelets derived from your own blood. Platelets contain growth factors and proteins that promote healing and tissue regeneration. When injected into targeted areas, PRP can support you body’s natural repair processes.

PRP therapy is versatile and can support:

• Joint and tendon injuries: Osteoarthritis, tendonitis, and ligament injuries
• Hair restoration: Stimulates hair growth and thickens thinning areas
• Skin rejuvenation: Improves skin texture, elasticity, and reduces fine lines

How is PRP administered?

First, a small amount of your blood is drawn and processed to isolate the platelet-rich plasma. Then, the PRP is injected into the area being treated—such as a joint, tendon, scalp, or facial tissue—using precise techniques. Many of our injections are performed under ultrasound guidance, ensuring precision and maximum effectiveness. Once administered, the growth factors in PRP encourage tissue repair, collagen production, and improved circulation.

How long does it take to see results?

Healing timelines vary depending on the area treated and the condition. Many patients notice gradual improvements over 4-12 weeks, with some seeing benefits up to 6 months after treatment.

Is PRP safe?

Because PRP uses your own blood, the risk of allergic reactions or complications is very low. Minor side effects can include temporary redness, swelling, or mild discomfort at the injection site.

How many treatments are needed?

Treatment plans vary based on your goals and the condition being treated. Some patients see results after one session, while others may require 2–4 treatments spaced several weeks apart.

Who is a good candidate for PRP?

Most adults and athletes in good health with musculoskeletal, hair, or skin concerns are candidates. Those with certain blood disorders, infections, or chronic illnesses may require evaluation before treatment.

The Benefits of Adding PRP to Your Wellness Plan

• Natural healing: PRP works with your body rather than masking symptoms.
• Reduced dependence on medications: Many patients experience decreased pain without long-term pharmaceuticals.
• Improved quality of life: Reduced pain, faster recovery, and increased mobility allow you to enjoy life fully.
• Personalized care: Treatment is tailored to your unique condition, goals, and health profile.

About Dr. Minor

Dr. Minor has over 12 years of experience performing regenerative therapies such as PRP and prolotherapy, and 4 years specializing in stem cell therapy. He has received advanced training and over 12 years of experience in ultrasound-guided injections, ensuring precision and safety in every treatment. His extensive experience allows him to customize each procedure to your unique needs, optimizing healing, recovery, and outcomes.

Schedule with Dr. Minor Today

Don’t wait to take control of your health and wellness! Scheduling a PRP consultation with Dr. Minor is easy and personalized. During your appointment, he will assess your unique needs, review your health history, and create a treatment plan tailored to your goals. Whether you’re seeking relief from chronic joint pain, looking to restore hair, or rejuvenate your skin.

Your metabolism is your body’s engine—it’s what drives energy, fat burning, and overall vitality. But sometimes, that engine starts to sputter. Whether it’s due to age, chronic stress, under-eating, or hormonal shifts, a sluggish metabolism can sneak up on you and disrupt how you feel every day. If you’ve been feeling “off” and can’t quite put your finger on it, your metabolism might be trying to send you a signal. Let’s dive into the top signs your metabolism is slowing down and what you can do to rev it back up.

Metabolism is the body’s system for turning food into energy through a network of enzymes and chemical processes—it’s one of the key markers of life. A healthy metabolism is essential for overall health and is shaped by your lifestyle, how much energy you take in, and how much you use. Maintaining a healthy weight and strong metabolism depends on balanced habits—nutritious eating, regular exercise, good sleep, and supportive daily routines. Be sure to check out my Mastering Metabolism blog for more insight into what metabolism really is.

Signs your Metabolism could be Slowing

We know understand that a slowed metabolism means your body is less efficient at converting the food you eat (calories) into usable energy than usual. Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function.

1. Fatigue or Low Energy

You’re getting plenty of sleep, but you still feel drained. Sound familiar? When your metabolism slows, your cells aren’t producing energy efficiently. This can leave you feeling exhausted, unmotivated, and even foggy. Blood sugar imbalances or thyroid dysfunction are often culprits here. As a result, you might experience increased cravings, particularly for sugary or starchy foods, as the body tries to get more energy. 

2. Unexplained Weight Gain or Difficulty Losing Weight

If your weight has crept up without any major changes in your habits, it could be metabolic. A slower metabolism burns fewer calories at rest, meaning even the same meals and activities might now lead to weight gain—especially around the midsection. Insulin resistance, high cortisol, and estrogen dominance can all play a role. Chronic stress and poor sleep don’t help either.

3. Cold Intolerance

Always reaching for a sweater, even in warm temps? When your thyroid—the metabolic thermostat of the body—is underperforming, your internal temperature may drop. This is a common but often overlooked sign of a sluggish metabolism.

4. Constipation or Slower Digestion

Metabolism doesn’t just affect weight—it influences digestion too. A sluggish metabolism can result in slowed digestion, causing constipation, bloating, or other digestive issues. Reduced energy availability slows gut motility. If your gut is sluggish, it could be a sign that your entire system is slowing down. Supporting gut health with hydration, fiber, and fermented foods is key.

5. Brain Fog or Low Mood

Poor memory, difficulty concentrating, or feeling down for no obvious reason? When your cells aren’t converting nutrients into usable energy efficiently, your brain suffers too. This is often tied to blood sugar crashes, mitochondrial dysfunction, and nutrient deficiencies.

6. Thinning Hair or Brittle Nails

Your hair and nails reflect your internal health. Thinning, shedding, or slow-growing hair could point to protein or micronutrient deficiencies, poor thyroid function, or stress. Your body prioritizes survival, not beauty, when resources are low.

7. Hormonal Irregularities

Irregular or missed periods, PMS, and low libido can all be signs of hormonal imbalance. Key hormones like estrogen, progesterone, and testosterone play a major role in your metabolic health, so when they’re off, your metabolism often is too. Thyroid hormones also regulate how your body uses glucose, burns fat, and stores energy—so disruptions here can significantly impact your metabolic function.

What You Can Do About It

The good news? You have more control than you think. Here are simple, foundational steps to support a healthier, more efficient metabolism:

• Eat enough – especially protein and healthy fats
• Balance blood sugar with regular meals and real food
• Strength train to support lean muscle and metabolic function
• Move daily beyond the gym (walking, stretching, mobility)
• Prioritize sleep and manage stress (this includes saying no and resting!)
• Support your gut with fiber, fermented foods, and hydration
• Get tested if needed: thyroid panel, sex hormones, nutrient status

Your metabolism is your body’s internal engine — and just like a car, it needs the right fuel and maintenance to run well. If you’re noticing any of these signs, don’t ignore them. They may be gentle nudges from your body asking for more support.

Don’t Wait – Live Better Today!

By making intentional shifts to how you eat, move, sleep, and manage stress, you can reignite your metabolism and feel more energized, focused, and in control. Small steps really do make a big impact. Now is the time to start tuning in and taking action. Schedule your consultation today for a lab to gain a better understanding of your current health.

Protein is one of the most important nutrients for your body — it builds muscle, repairs tissues, supports your hormones and immune system, and keeps you feeling full and energized.

But with so many choices out there (animal-based, plant-based, powders, bars…), it can feel confusing to know what kind of protein is best for you. Let’s break it down and answer some of the most common questions we get about protein.

Why is protein important?

• Builds & repairs muscles
• Supports your metabolism & weight loss
• Helps balance blood sugar & control cravings
• Essential for healthy skin, hair, nails, and hormones

Without enough protein, you may feel fatigued, struggle to recover from workouts, lose muscle, and even weaken your immune system.

What are the types of protein?

Animal-Based Proteins

These are considered “complete” proteins, meaning they contain all 9 essential amino acids.
Examples: chicken, turkey, beef, pork, eggs, dairy, fish, and seafood.

Plant-Based Proteins

These come from plants and can also be excellent — though some are “incomplete” and need to be combined for all essential amino acids.
Examples: beans, lentils, tofu, tempeh, quinoa, nuts, seeds, edamame.

Protein Powders & Supplements

Sometimes convenient when you’re busy or need an extra boost.
Examples: whey, casein, pea, hemp, rice, or blended vegan powders.

How much protein do I need?

It depends on your body composition, goals, and activity level — but here’s a general guideline:

Active adults & those looking to build or maintain muscle should aim for about 0.7–1 gram of protein per pound of lean body mass per day.

For example:
If you weigh 150 lbs and your lean body mass is 96 lbs, you’d aim for roughly 67–96 grams of protein daily, spread throughout your meals and snacks.

Keep in mind — this is just a starting point. Trainers, nutritionists, and healthcare professionals may calculate protein needs differently based on your individual goals and health status. For the best plan, talk to a professional who can tailor it to you!

Ready to optimize your nutrition?

There’s no one-size-fits-all approach — the best protein for you depends on your goals, preferences, and lifestyle.
Focus on whole, high-quality sources (both animal and plant-based), and don’t be afraid to mix it up!

If you’d like personalized guidance on how much protein you need and how to plan your meals, reach out — we’re here to help you build a strong, nourished body from the inside out.