Exercise Prevents and Reverses Metabolic Syndrome and Other Metabolic Disorders
What is metabolic syndrome (MetS)?
MetS is an interrelated cluster of metabolic abnormalities that includes whole body inflammation and impaired energy. For a lot more on this killer disease see our page about MetS.
Moving is the key to a healthy body and brain
If you have have exercise intolerance please see our pages on what causes exercise intolerance and how to beat exercise intolerance!
Skeleton muscles produces beneficial compounds called myokines when you move, stretch and flex.
Just the act of moving your muscles makes your body and brain healthier. There are over 300 myokines that we know about so far. Your muscles are a key player in metabolic regulation.
Myokines are bioactive peptides. They are released when muscles contract. Myokines have autocrine, paracrine, and endocrine effects (meaning they can influence muscle cells, nearby cells and/or whole body functions).
Your body is designed to move and play.
What do you think of when you think of health and vitality? Is it a static image or is it an outpouring of energy and life? No matter your age or weight, health is attractive.
Susan, "I was walking in Kamiak Butt, a Washington state park and recreational area, when I was passed by two runners. They looked to be in their 80's at least and ran by effortlessly with a spring in their step. They were smiling and laughing and were obviously having fun. I thought, 'that is the retirement life I want; not crippled and watching TV all day'. The pair lapped me twice on the 4 mile hilly walk!"
To achieve an ideal state of vitality you need energy to spare, enough energy that you can run all your needed body processes, heal any injuries, run your brain, and still have enough to frolic with your pups, kids or friends. This amount of energy requires proper fuel (food) and priming (exercise). It also requires the right mindset.
Getting energy requires spending energy through movement
Bertalan Székely Woman Stretching c1870s oil on canvas.
Bonus Info: Exercise reverses aging
Structured exercise training can turn back the hands of your epigenetic clock and make your body younger. Structured exercise is activity done for improving or maintaining physical fitness and/or health that is structured, planned, repetitive, and purposeful (Kawamura et al. 2025).
Out of shape rapidly aging women benefit from exercise: Eighteen out of shape older women (age 50-70 years old) did eight weeks of combined (aerobic and strength) training. The women with the most accelerated biological aging had a significant reduction of their biological age with exercise. Biological aging is an indicator of how old your body thinks it is; it can be measured by looking at cellular damage, DNA damage, mitochondria fitness and other health indictors (da Silva Rodrigues et al. 2024).
People who exercise have younger genetic profiles: Higher fitness levels were associated with younger epigenetic and transcriptomic profiles.
Epigenetics is how your body changes gene expression without changing your DNA. Basically, your body can use epigenetics to turn on, turn off, speed up, slow down, or otherwise moderate how a gene expresses itself. Gene expression is when a gene uses information to make functional proteins. The transcriptomic is the set of all RNA transcripts; RNA transcripts are used to copy genes and make proteins.
Voisin et al. 2024 reported that:
1) People with higher levels of aerobic fitness have younger epigenetic and transcriptomic profiles
2) Exercise training causes epigenetic and transcriptomic patterns to shift younger; especially in mitochondria and muscle
3) Not using your muscles causes the transcriptome to age more rapidly
Both aging and disuse inhibited mitochondrial and metabolic pathways; however, greater cardiorespiratory fitness and exercise training enhanced mitochondrial and metabolic pathways (Voisin et al. 2024, Kawamura et al. 2025).
Exercise reverses MetS.
Physical activity is linked with a better quality of life and improved physical fitness. For people with metabolic syndrome (MetS), being active results in better glycemic control, improved blood lipid profile, improved insulin sensitivity, weight loss, less adverse effects on bone mass, and better body composition (discussion Chomiuk et al. 2024).
For more on how exercise turns bad fat cells good see Exercise Prevents Fat Dysfunction.
Blue Box of Science: How physical activity reverses MetS
1) Moving activates muscle fibers (myocytes) causing them to release beneficial cytokines called myokines.
Skeletal muscle is an dynamic endocrine organ which secretes over 300 myokines (cytokines). Myokines are bioactive molecules such as cytokines, growth factors, small peptides, polypeptides, and organic acids. Myokines influence organs and tissues by modulating inflammation, metabolism, cardiovascular function, neurological health and processes related to aging (discussion Iglesias 2025).
Myokines protect against inflammation-related diseases and super charge your brain. They do this by reducing oxidative stress and optimizing metabolism (discussion López-Ojeda and Hurley 2025).
Myokines that combat MetS:
Interleukin-6 (IL-6): stimulates fat burning (oxidation), encourages glucose uptake
Interleukin-15 (IL-15): improves protein, lipid and sugar (glycemic) metabolism
Brain-derived neurotrophic factor (BDNF): improves lipid metabolism, repairs muscles and protects brain cells.
β-aminoisobutyric acid (BAIBA): involved in sugar and fat metabolism and turns white adipose beige. Beige and brown fat cells have more mitochondria and burn more energy than white fat cells.
Peroxisome proliferator-activated receptor γ coactivator 1α (PGC-1α): regulates mitochondria and ramps up oxidative phosphorylation and reactive oxygen species (ROS) detoxification.
Irisin: activates mitochondria biogenesis, improves insulin sensitivity and turns white fat beige.
IL-6 and macrophage migration inhibitory factor (MIF) help prevent diabetes by influencing muscles and liver.
BAIBA, PGC-1α and irisin all are involved in fat breakdown.
(discussion Iglesias 2025, López-Ojeda and Hurley 2025)
2) Exercise optimizes glucose metabolism in liver and muscles by increasing interleukin-6 (IL-6) concentrations.
Exercise increases oxidative stress which activates nuclear factor κB (NF-κB).
A combination of NF-κB, decreased glycogen, and reduced calcium concentration in muscle cells (myocytes) stimulates the myocytes to produce IL-6.
IL-6 helps combat metabolic disorders:
- IL-6 increases fat metabolism in skeletal muscle by activating β-oxidation of fatty acids.
- IL-6 indirectly increases the transfer of glucose transporter 4 to the cell membrane. This increases glucose uptake into the cell.
- During exercise, IL-6 enhances gluconeogenesis in the liver.
- IL-6 promotes incretins, including glucagon-like peptide-1, which help prevent metabolic disorders.
- In response to fats and carbohydrates in the gut, incretins increase secretion of insulin by pancreatic β-cells. At the same time they suppress glucagon. This increases insulin sensitivity.
See discussion in Nishii et al. 2023 for more details.
3) Exercise increases energy use.
More energy consumption leads to an increase in skeletal muscle mitochondria, increased conversion of muscle fibers to the red muscle type (slow twitch), and accelerated blood vessel formation (capillary angiogenesis).
4) Exercise increases PGC-1α which triggers increases in BAIBA secretion and thermogenic uncoupling protein 1 (UCP1).
UCP1 helps transform white adipose cells into brown fat. Likewise, BAIBA turns white fat cells brown/beige, increases β-oxidation (fat burning) by liver cells, and improves glucose homeostasis.
High BAIBA concentrations are associated with good health and reduced cardiovascular risk.
5) Exercise reduces inflammation.
This decrease in inflammation is associated with a reduction in visceral fat mass and a corresponding decrease in the release of pro-inflammatory cytokines (adipokines) (Gleeson et al. 2011).
Exercise increases IL-6. IL-6 is an interesting cytokine that causes scientific debate. It is both an pro-inflammatory cytokine and a anti-inflammatory myokine It regulates inflammation and, in its actions as a myokine, it reduces inflammation.
As a myokine, IL-6 inhibits TNF-α and IL-1 (both inflammatory cytokines). It also helps improve insulin sensitivity and may protect against atherosclerosis.
6) Resistance exercise (weight training) may improve how the body and muscles metabolize dietary protein.
Resistance exercise is anabolic; it improves net muscle protein balance for up to two days after exercise while enhancing protein synthesis (Vliet et al. 2018).
Exercise changes key metabolites (small molecules produced during metabolism) that could increase cardiovascular health and fat loss.
This interesting study looked at an 80-day exercise intervention in young healthy fit men (53 men, average age 22 years old). These were newly enlisted soldiers who lived in the same building, had the same sleep schedule, ate the same food, and did the same daily activities. The exercise program average 1.3 hours each day of moderate- and high-intensity physical activity.
There were huge shifts in shifts in metabolism across different substrates due to exercise. This included lipids; plasma fatty acid and ketone bodies; arginine metabolites; endocannabinoids; nucleotides, markers of proteolysis (processing and turnover of proteins); fatty acid oxidation products; microbiome-derived metabolites; redox stress markers; and coagulation substrates (discussion Koay et al. 2021).
Exercise's influence on the brain my fuel endurance
Research on mice showed that repeated exercise, in this case running on a treadmill, changes brain activity. The most change occurred in ventromedial hypothalamus (VMH) brain cells. The VMH helps manage energy, body weight, and blood sugar in the body.
The changes in the brain are connected to the body's ability to run farther and faster over time. In an interesting twist, when researchers' blocked the neurons from communicating with each other endurance gains stopped (Kindel et al. 2026)!
Obviously mice aren't humans but this study highlights how the brain and body work together, not in isolation.
Blue Box of Science: Long term exercise in young men showed the following shifts in metabolism
1) Improved lipid profiles and shifts in lipid metabolites.
Reduction in arachidonic acid (ARA) (20:4n-6). This polyunsaturated omega-6 fatty acid is associated with muscle growth and skeletal muscle (peripheral) insulin sensitivity (De Souza et al. 2016). ARA is found in phospholipids of cell membranes, especially the brain, muscles and liver. Elevated ARA is associated with inflammation.
More efficient beta-oxidation and reduced levels of short-chain acylcarnitines (ACs) such as 2-methylbutyrylcarnitine. This is due to these short chain molecules being used more efficiently as fuel. Your body gets more efficient at burning fuel as you exercise more. If fatty acid metabolism (beta-oxidation) is incomplete it causes more ACs to accumulate.
Acylcarnitines (ACs) are a transport form of fatty acids (C2-C26) used for energy production in mitochondria or used to make other molecules. ACs are part of the carnitine pool, comprising of carnitine and its acyl derivatives. Carnitine is combined with various length fatty acid chains to make different acylcarnitines. They are involved in energy metabolism, epigenetic regulation, mitochondrial homeostasis, tumor biology, inflammation and immune system regulation, endocrine regulation, signal transduction, and neuroprotection (Xiang et al. 2025).
Reduction of plasma fatty acid and ketone body intermediates. This is because muscle cells use these for fuel when primed with exercise.
Dramatically lower ketone body beta-hydroxybutyrate (BHB) after exercise. This ketone is made in the liver when glucose supplies are low.
Decreases in many intermediates of lipid metabolism after exercise. Likely these are used to create energy.
2) Changes in amino acids and protein metabolism (markers of proteolysis).
L-arginine (Arg) and related metabolites were higher after the exercise intervention. Arg is a semi-essential amino acid needed to synthesize nitric oxide. NO is a signaling molecule involved with inflammation, vasodilation, neurotransmission, apoptosis, and tumor growth. It is also involved in immunity via cellular defense (Andrabi et al. 2023). NO is important for cardiovascular health (Ma et al. 2021)
Ornithine (Orn), a non-proteinogenic amino acid, was also elevated. Non-proteinogenic amino acids are not incorporated into proteins but can be used for other functions. ARG and ORN supplementation in athletes lifting heavy weights stimulated growth hormone (GH) and insulin-like growth factor-1 secretion. This increases fat burning (lipolysis and lipid oxidation), which increases energy expenditure (Zajac et al. 2010).
There were also metabolite changes suggesting increased protein break down (catabolism). This would happen if more protein was being recycled; either breaking down damaged proteins or using protein as fuel.
Other changes:
An increase in endocannabinoid N-arachidonoyl-ethanolamine (AEA) after only one exercise session.
Decrease in endocannabinoid receptor ligand 2-arachidonylglycerol (2-AG).
Decrease in keto-acid α-ketocaproate which is a potent insulin secretagogue. Insulin secretagogues promote insulin release from the pancreas. This lowers blood glucose.
This is a N-acyl amino acid (NAAA). NAAA are a group of signaling molecules in which an amino acid combines with a long-chain fatty acid. Not much is known about this group yet but if you want to do a deep dive check out Battista et al. 2019.
3) Changes in carbohydrate metabolism.
Glyceraldehyde increased after exercise. This short chained sugar is a product of glycolysis (the process of using glucose to create energy). This may show that more energy is being burned through metabolism due to adaptations from prolonged exercise.
4) Changes in nucleotide metabolism (nucleotides).
5) Changes in microbiome-derived metabolites.
See Koay et al. 2021 for details.
Ten minutes' exercise for busy men; a complete course in physical education (1916) by Luther Halsey Gulick.
 Gulick, Luther Halsey, 1865-.jpg)
Exercise fights diabetes while making you smarter
Exercise increases brain-derived neurotrophic factor (BDNF) while regulating insulin
Exercise increases brain-derived neurotrophic factor (BDNF) in brain, muscle, liver and adipose tissue. BDNF improves cognitive and brain health.
Not only does BDNF fertilize your brain (see Brain Regeneration Starter Kit), but it helps muscles recover and reset their metabolism. BDNF jump starts post-exercise recovery and stimulates metabolic reprogramming in skeletal muscle (Chan et al. 2024).
BDNF secreted by muscle cells can prompt insulin to be released (Fulgenzi et al. 2020). This may be one of the ways exercise regulates glucose metabolism.
Only eleven minutes of activity a day can cut your risk of dying from heart disease and cancer
Even low levels of physical activity, 75 minutes a week or less, will decrease your risk for death from all causes, cardiovascular disease (CVD), and cancer. Cancers covered in this research included bladder, liver, lung, esophageal, gastric cardia, head and neck, kidney, myeloid leukaemia and myeloma. There is a dose dependant association between health and activity, so the more you do the lower your risk of death and disease (Garcia et al. 2023).
The authors estimated that 1 in 10 premature deaths could be prevented if people even did half the recommended amount of physical activity. This is less than 11 minutes a day of movement!
*Names and some minor identifying details in all stories in this website are changed to protect people's privacy
I'm not your doctor so this is not medical information. I'm just a person who would like to see you happy and healthy. If you have any questions or concerns about starting an exercise regiment, diet program, or supplements please consult a professional.
Exercise and diet can influence adipocyte dysfunction
When people gain weight it causes adipose tissue extracellular matrix (ECM) remodeling. The ECM is a 3-dimensional molecular network. This network maintains normal homeostasisis and is involved in cell differentiation (when cells decide what they want to be when they grow up), migration, and survival.
Under some conditions, adipose ECM remodeling can cause fibrosis, which is the accumulation and increased production of the ECM proteins. This results in thickening and scarring of tissues. It is similar to the scarring caused by injuries. In fact, fibrosis can occur due to an injury or it can happen during rapid changes in adipose tissue metabolism. Changes in metabolism can cause an inflammatory cascade that initiates the fibrotic repair process. Fibrosis is associated with insulin sensitivity and weight loss difficulty (DeBari and Abbott 2020).
During fibrosis the body:
1) Deposits too much fibrous connective tissue, such as collagen, elastin, and fibronectin, in the adipose tissue. This cause it to become scarred and stiff.
2) This creates inflammation
3) causing metabolic dysfunction
A healthy diet and exercise can prevent this from happening.
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