Additional Coverage:
- A doctor who studies metabolism said new research convinced him to make 3 changes to his routine (businessinsider.com)
Local Doctor Shares Personal Journey to Boost Metabolic Health
Dr. Adam Perlman, a leading integrative and functional medicine physician and former chief medical officer for Mayo Clinic’s integrative medicine program, has been on a continuous journey to optimize his metabolic health, consistently adapting his lifestyle based on the latest scientific research.
Perlman, 59, recounts a familiar early habit: a daily sugary coffee during his physician training in Boston. “I’d go to Dunkin’ Donuts and drink my coffee with cream and three sugars,” he told Business Insider.
Over the years, this habit evolved, driven by his expanding knowledge of health. He gradually reduced sugar, then eliminated artificial sweeteners, and eventually dairy creamer, settling on a sugar-free, oat milk-based creamer.
He emphasizes the importance of gradual changes for long-term adherence.
Even now, new discoveries, particularly concerning the gut microbiome’s role in metabolic health, continue to influence his routines. “I didn’t think about probiotics as it related to metabolism up until just a few years ago,” he noted.
Based on his extensive work and personal experience, Dr. Perlman highlights three key habits he’s integrated to support his metabolism and aid in fat loss:
Diversifying His Diet for Gut Health
Dr. Perlman views his diet through a “budget” lens.
Proteins and vegetables are his “mortgage and utilities,” forming the foundation of his meals. An avid strength trainer and martial artist, he prioritizes lean protein sources like chicken, turkey, and lower-mercury tuna to support muscle building.
He likens ultra-processed foods, added sugars, and simple carbohydrates to “impulse purchases” that are easy to overspend on without providing real benefit. He opts for seltzer over sugary drinks and snacks on frozen grapes.
In recent years, he’s added a “microbiome twist” to his eating habits, focusing on a wide array of plants and fermented foods like Greek yogurt, recognizing the strong link between gut health and metabolic function. Instead of meticulous tracking, he aims for a “colorful, sort of eat a rainbow” approach, incorporating diverse produce like sweet potatoes, snap peas, and green beans, and even adding raisins to his broccoli slaw for more plant variety.
Optimizing Sleep for Hormonal Balance
Recognizing sleep’s crucial role in regulating hormones and promoting a healthy metabolism, Dr. Perlman has fine-tuned his sleep environment. He’s installed blackout shades, uses a noise machine, and cools his bedroom temperature before bedtime, as the body prefers a cooler environment for sleep.
He’s also established firm boundaries around his sleep schedule. If it’s getting late, typically around 9 or 9:30 p.m., he’ll politely decline starting another TV episode with his wife, choosing instead to read in bed until he falls asleep.
Embracing Morning Meditations for Stress Reduction
Dr. Perlman’s most recent lifestyle adjustment focuses on mitigating stress, which can negatively impact metabolism and increase visceral fat. While his morning exercise routine helps, he sought additional methods.
“I’m on day 42 of starting with some mindfulness in the morning,” he shared. He dedicates 10 to 15 minutes to a guided meditation app upon waking, using headphones to avoid disturbing his wife. “It’s newer for me,” he said, “I’m just kind of playing with it and seeing how that feels in my routine.”