5 Steps to Kick Off Your Metabolic Health Journey

A smart scale like the Garmin Index S2 offers much more than your measurement in pounds. This scale tracks how much your weight changes day to day (and in the last 30 days), your body mass index (BMI), body fat percentage, bone mass, skeletal muscle mass, and more. The scale also connects to the Garmin Connect app, where you can view trend graphs, multi-day weights, and other wellness information.

“For people pursuing weight-loss goals or who are highly health- or biometric-oriented, this could be a helpful tool for visibility and trend tracking,” says dietitian Brittany Scanniello, RD. This is a great way to get to know your stats and track body changes as you embark on the path to metabolic health.

With a large backlit, oversized display, the Braun ExactFit 3 is easy to read and comes with two cuff sizes (small/medium and large/extra-large). You’ll get your systolic blood pressure (the top number, which represents pressure when your heart beats), and diastolic blood pressure (the bottom number, which represents the pressure between heartbeats, when your heart is at rest), as well as your pulse rate shown on a color-coded bar scale.

This device accommodates two users, with a toggle that changes readings between users, and stores up to 40 readings per user.

As Manessis mentioned, changes in weight or body composition are useful tools that can show increasing metabolic risk, and it’s something you can track right at home. The Renpho Smart Tape Measure+ lets you measure up to 12 body parts and displays results on a large, easy-to-read display. It integrates seamlessly with the Renpho Health app and syncs with other fitness apps where you can track your readings.

For plant-based meals like Hsu recommends, we like Purple Carrot, a meal delivery service that offers 100 percent vegan meals. The ingredients ship already prepped, so all you have to do is thaw any frozen items and cook the meals. Dietitian Caitlin Beale, RDN, tested this product and says, “the recipes were easy to follow and [the service is a great way] to add a variety of fresh produce while reducing the consumption of processed foods.”

You’ll choose your meals each week, with options like tomato white bean curry, spicy báhn mì rice bowls, French onion burgers, and more. You can add on breakfast options, plant-based desserts, cold brew with oat milk, and more. This ranked as our favorite plant-based delivery service in our list of the Best Delivery Services.

If you’re concerned about your protein intake, adding a protein supplement can work wonders, especially if you’re adding exercise to your routine. We chose this one because it packs 20 grams (g) of protein in just 90 calories per serving. Plus, it tastes great and mixes well with low-calorie plant-based milk, like unsweetened almond milk. It comes in Vanilla Bean and Chocolate Truffle flavors. We listed it as the best low-calorie protein powder in our Best Protein Powders for Weight Loss article. However, it contains whey protein, so it’s not suitable for vegans.

You can plan your meals as close to perfectly as possible and optimize your protein intake, but that in-between-meal hangry is always going to find you at some point. We recommend planning for hunger by always packing a healthy snack, like Mary’s Gone Crackers Organic Superseed Crackers. These whole-grain, gluten-free crackers are made with sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds, and each serving is only 140 calories.

“A little goes a long way — after about four crackers, I was getting full,” says tester Raki Swanson. “These do satisfy your hunger — with or without any hummus or dip.” Swanson adds that her favorite flavor was the Rosemary, which she said is great on its own.

Even on days when you can only get a walk in, adding weighted bangles can kick that walk up a notch. Bala Bangles are available in 1-pound (lb.), 2-lb., and 3-lb. options and in several colors and patterns. Just strap these comfortable weights to your wrist and ankles for a bit more resistance during your walk or workout.

“It saves me time because I can get a little bit of extra resistance training in while doing regular activities, so I can get away with slightly less dedicated training time,” says fitness writer Brittany Vargas.

One of my first purchases when I start a new workout routine is typically a new pair of sneakers. I want my feet to feel comfortable and look good, whether I’m hitting the gym or walking the neighborhood. The Nike Motiva 2 is a well-cushioned walking sneaker with a light, sleek design. They’re available in 7 colors, so you’ll be able to match your favorite workout apparel.

“I liked the thick, foam footbed because it provided a lot of cushion for my feet,” says writer Mary Sauer. “I thought the exaggerated rocker was nice, and helped propel me off the ground at each step.”

Your pillow is probably the easiest place to make changes in your bedroom. We love this totally customizable pillow, which you can adjust by height and firmness to suit your sleep position. It comes configured with ultra-soft down alternative on one side and cooling gel-infused shredded memory foam on the other, but users can switch one side for the solid memory foam insert if added firmness is desired.

“I love how adjustable and customizable it is. There are loft sections you can add or remove, and within those, you can remove fill,” said writer and editor Olivia Campbell. “The three inserts have different plushness, so you can choose how firm or soft the top layer is.”

If you’re looking for big changes in your sleep quality, switching out your mattress can do wonders. Writer Marisa Olsen says that the Nolah Evolution Mattress with Cooling Pillow Top was one of her favorite mattresses she’s tried. “I loved how plush yet supportive it felt during sleep, even flat on my back,” she says. “I loved the height (14 inches, or 16 with the topper), and the cushy cooling pillow top that was so luxurious but still offered lumbar and spine support.” You can choose from three firmness options: Plush, Luxury Firm, and Firm.

If you work on a screen all day and end your nights scrolling or watching TV, changing your nighttime routine can really help your sleep. One way to do so is with intentional lighting. The Loftie Lamp, which you can control via an app on your phone, helps to regulate your circadian rhythm with warm, gentle lighting at night, which is great to read with and helps the body wind down. The smart lamp has Day, Reading, and Night settings plus two fully customizable modes.

“The lamp has both sunset (to help you wind down) and sunrise (to help you wake up) options, which you program in your app,” says editorial director Simone Scully. “You can pick whatever sunrise or sunset colors you want (they have a bunch themed to different places around the world, like Bali, Tuscany, etc) that are different shades of colors. You can also pick what time you want them to start and how long you want the rise (or set) to take.” She says that this lamp helped her wake up slowly in the morning as the light came on and helped her calm down at night.

What we like best about Noom Med is that you’ll get access to the original Noom program, which has a large focus on behavioral change. You’ll focus on changing your lifestyle while getting access to GLP-1 medications like Ozempic, Wegovy, Zepbound, or Mounjaro, if you qualify.

Noom Med can mail your prescription to your door straight from their partner pharmacy. They can also help you navigate concerns, side effects, and dose adjustments. Another plus: this platform accepts insurance (not all do).

With a large selection of GLP-1 medications, including oral GLP-1s, Sesame is a great place to talk to a clinician about GLP-1 meds, if you qualify. Your membership includes video consultations with clinicians, lab work, and the ability to use Sesame for much of your medical care.

The platform accepts insurance to help cover the cost of GLP-1 medication. You can have the company ship your prescription from a partner pharmacy, or you can opt to pick it up at your local pharmacy.

Ro is another telehealth platform that can be used for a variety of medical appointments. The Ro Body membership is a fully online, GLP-1-focused weight loss program where you can get access to Wegovy, Zepbound, Ozempic, Saxenda, or the Wegovy pill if you’re deemed eligible. Labs may be required so that your doctor can assess your metabolic health as well.

Ro accepts insurance, and you’ll be able to pick up your prescription from your local pharmacy. Self-pay patients can have their prescriptions delivered to their home. And if you have questions or concerns, you’ll get unlimited provider messaging to help you manage your new prescription.