The Summer of Metabolic Medicine: What Everyone’s Talking About, and What You Need to Know
This summer, there’s one health topic everyone seems to be buzzing about: metabolic health. Whether you’re hearing about GLP-1 medications, seeing people tracking their glucose with CGMs, or noticing more conversations around fasting and muscle mass, it’s clear: Metabolism is having a moment.
As a functional medicine physician, I believe this conversation is not only overdue – it’s vital. Metabolic health isn’t just about weight. It’s about energy, brain function, hormones, aging, inflammation, and longevity. And what better time to talk about it than summer, when lifestyle habits tend to shift, indulgences increase, and many of us are looking for a reset.
Why metabolism matters more than ever: Metabolism is the set of processes your body uses to convert food into energy. But it’s more than “calories in, calories out.” A healthy metabolism is:
Insulin sensitive (meaning your body responds well to insulin and keeps blood sugar stable)
Mitochondrially efficient (your cells make and use energy optimally)
Anti-inflammatory (low levels of chronic, silent inflammation)
Hormone-balanced (thyroid, cortisol, estrogen/testosterone all functioning in sync)
When your metabolic health is poor, you might experience fatigue, brain fog, belly fat, blood sugar crashes, and even accelerated aging.
The rise of GLP-1 medications: Miracle or mismatch?
GLP-1 receptor agonists like Ozempic (semaglutide) and Mounjaro (tirzepatide) were developed for type 2 diabetes but have quickly become mainstream for weight loss. They work by mimicking a natural gut hormone that helps regulate blood sugar, slows gastric emptying, and reduces appetite.
But while the scale may go down, we’re now seeing second-wave questions arise:
What happens when people lose muscle instead of fat?
How do we help patients maintain results after stopping?
What are the long-term side effects?
As a longevity-focused physician, I stress that body composition matters more than weight. And given the loss in skeletal muscle we sometimes see with patients on GLP-1, I often recommend:
Resistance training
Protein optimization
InBody or DEXA scans to track lean mass vs. fat loss
Patient snapshot: Tina, a 52-year-old patient from Avalon, came to me after six months on semaglutide. She had lost 22 pounds but also felt weaker, with noticeable muscle loss. Comprehensive lab testing revealed low magnesium, suboptimal iron levels, and deficiencies in B12 and vitamin D – all critical for energy metabolism. We adjusted her protocol: added 30 grams of protein per meal, magnesium and creatine supplementation, and short resistance workouts at the gym. Three months later, she maintained her weight loss, regained strength, improved nutrient status, and reported better sleep and energy.
Metabolic reboot: What you can do this summer
Even if you’re not on medication, summer is a perfect time to get your metabolism back on track. Here are science-backed strategies that can be done right here at the shore:
Prioritize protein: Aim for 25-30 grams per meal. Protein supports satiety, muscle maintenance, and mitochondrial health.
Move your body in the morning: Beach walks, sunrise yoga, or short resistance workouts stimulate glucose uptake and kick-start circadian rhythms.
Eat in a compressed window: Try a 12:12 or 14:10 intermittent fasting schedule to reduce insulin spikes and improve metabolic flexibility.
Hydrate intentionally: Dehydration worsens fatigue and cravings. Add electrolytes to your water, especially after beach days.
Try cold exposure: A dip in the ocean or cold shower activates brown fat and boosts mitochondria. It also improves vagal tone and stress response.
Sleep like it’s your job: Poor sleep drives insulin resistance and appetite dysregulation. Make your room cold, dark, and device-free.
Shore-friendly lifestyle enhancements (pickleball, golf & more!)
Pack a high-protein beach lunch (think grilled chicken with avocado or hard-boiled eggs and hummus).
Walk the beach after dinner for improved glucose clearance and relaxation.
Join a group beach fitness class – or sign up for a local pickleball match or twilight round of golf. These activities offer low-impact cardiovascular benefits, improve coordination, and keep metabolism humming through movement. Social health supports metabolic health, too!
Sip on green tea or electrolytes instead of sugary cocktails.
Visit the local farmers market and focus on seasonal fiber-rich foods like zucchini, berries, and leafy greens.
Explore the Stone Harbor Bird Sanctuary trails or take a quiet stroll through the dunes – nature exposure has been shown to lower cortisol and support immune balance.
Try paddleboarding or kayaking in the bay for full-body, low-impact movement that improves insulin sensitivity and strengthens the core.
Volunteer at a local beach cleanup to combine community, purpose, and physical movement – all of which positively influence metabolic and mental health.
Take a sunset moment for deep breathing or gratitude at the 80th Street overlook or jetty – slowing down supports vagal tone and helps shift the body into rest-and-repair mode. and focus on seasonal fiber-rich foods like zucchini, berries, and leafy greens.
Patient snapshot: Mike, age 60, spends his summers in Stone Harbor. He came in with borderline high blood sugar and fatigue. We ran advanced cardiometabolic labs, which revealed elevated fasting insulin and borderline homocysteine. We made simple shifts: swapped his afternoon beer for mineral water with lime, added morning walks to the beach with light resistance band work, and shifted dinner earlier with more protein. Within six weeks, his fasting glucose dropped by 10 points, homocysteine improved, and he felt sharper and lighter.
Patient snapshot: Jenna, 29, is a young professional who came to our practice with persistent fatigue, anxiety, and stubborn weight gain despite working out five days a week. Her labs revealed elevated cortisol, signs of estrogen dominance, and low levels of vitamin D and omega-3s. A GI MAP test also uncovered mild leaky gut and microbial imbalance. We focused on stabilizing her blood sugar with protein-forward meals, implemented stress-reducing rituals like sunrise beach walks and breathwork, and supported her with adaptogens and omega-3 supplementation. Two months later, she was sleeping better, had more mental clarity, and lost inches around her waist – all while keeping up her active lifestyle.
The longevity layer, why this matters long-term: Metabolic dysfunction is at the root of nearly every chronic disease – from heart disease and dementia to cancer and autoimmune conditions. Improving your metabolic health isn’t about quick fixes; it’s about adding quality years to your life.
That means:
Keeping inflammation low
Supporting detox pathways
Reducing visceral fat
Maintaining muscle mass
Optimizing hormones naturally
In functional medicine, we use tools like:
Continuous glucose monitors (CGMs)
Micronutrient and hormone testing
Comprehensive stool testing to assess gut health and inflammation
Targeted supplementation (e.g., berberine, chromium, magnesium glycinate)
Personalized nutrition and lifestyle protocols
Patient snapshot: Lauren, 47, had been feeling “off” for months: foggy, gaining weight despite exercise, and bloated. Her lab testing revealed elevated cortisol and borderline insulin resistance, while her micronutrient panel showed low levels of zinc, omega-3s, and glutathione. Gut testing indicated mild dysbiosis and low diversity. We implemented a plan that included guided breathwork (on the beach!), targeted supplementation, magnesium at night, increased protein, and a CGM. Two months later, she had lost eight pounds, regained mental clarity, improved her microbiome, and finally felt like herself again.
More and more younger patients are seeking out functional medicine to get answers traditional care often overlooks. We’re seeing teenagers and people in their 20s and 30s coming in not just for weight concerns, but for brain fog, anxiety, fatigue, hormone imbalances, and gut health issues. These early symptoms are often the first signs of metabolic dysfunction – and functional medicine provides the tools to address them at the root, before they escalate into chronic disease.
What to watch heading into fall: As we head toward September, expect more talk about GLP-1 sustainability, natural metabolic enhancers, and longevity “stacking” (like NAD+, senolytics, and peptides). My advice? Start with the basics: stabilize your blood sugar, build muscle, manage stress, and eat real food.
Final thoughts: Your metabolism isn’t just about how you burn calories – it’s the engine of your entire body. Whether you’re spending summer weekends in Avalon or powering through workdays in the city, the steps you take now can radically shift your trajectory toward energy, clarity, and longevity.
If you want support optimizing your metabolic health – with or without medication – I’m here to help. Follow along on Instagram at @seemabonneymd, Facebook @DrSeemaBonney, or visit wellness-doctors.com to learn more about how we help patients reset, rebalance, and thrive.
