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Turns out your 5-to-9 is just as important as your 9-to-5.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Metabolic syndrome includes health conditions like high blood pressure and insulin resistance.
• Doctors and dietitians share five easy things to do after 5 p.m. to support metabolic health.
• Managing stress, limiting alcohol and prioritizing sleep may help support metabolic syndrome.

After 5 p.m., life looks different for everyone. Maybe you’re clocking into your 5-to-9–juggling school pickups, practice drop-offs and hustling to get dinner on the table for yourself or your family. Or maybe it’s heading to happy hour with co-workers, attending your favorite fitness class or simply the moment you finally get to take a deep breath and plop down on the couch.

Whatever your evening routine looks like, these everyday habits could be impacting your metabolic health. Which is worth paying attention to, since metabolic syndrome—a cluster of health conditions that includes high blood pressure, insulin resistance, high cholesterol or triglyceride levels and obesity—is increasingly common.

Ahead, experts share five simple things you can do after 5 p.m. for metabolic syndrome and to support your metabolic health.

1. Include Fiber-Rich Foods

How many times have you scratched your head thinking, What should I make for dinner? That’s actually a great moment to reflect back on your day and ask yourself if you’ve included enough fiber throughout the day.

If not, dinner or an evening snack is a great place to add more, says Amy Kimberlain, M.S., RDN, CDCES. “Dinner and/or an evening snack can be a great opportunity to add fiber-rich foods like beans to a salad, avocado on whole-grain toast, berries with yogurt, or a handful of nuts.”

Kimberlain explains that fiber supports metabolic health in a few ways: It helps lower LDL (bad) cholesterol, slows digestion to reduce post-meal blood sugar spikes and supports insulin sensitivity. “It also helps you feel fuller for longer, which may make it easier to curb those mindless evening trips to the pantry,” she adds.

And don’t forget the vegetables, says Edwina Clark, M.S., RD. They not only add vitamins, minerals and fiber, but their water-rich volume serves another purpose too. “Veggies can also assist with portion control because they add volume to a meal but have a low energy density,” says Clark. “Weight management is an important consideration for people with metabolic syndrome and can help mitigate symptoms and reduce risk for other complications.” Additionally, research suggests that adults who consume at least two servings of fiber-rich vegetables per day have a lower risk of metabolic syndrome compared to those who eat less.

2. Make Time to De-Stress

We all have our own ways of unwinding after a long day, but being intentional about how you decompress can make all the difference. Chronic stress can affect several aspects of metabolic health, including blood sugar and blood pressure.

“Chronic stress leads to elevated cortisol levels, which can increase blood sugar, blood pressure and triglyceride levels. It also promotes the storage of visceral fat around the abdomen, a hallmark of metabolic syndrome,” explains Seth Kipnis, M.D.

Stress can also influence appetite and food choices, potentially making highly palatable, calorie-dense foods more appealing. The upside? Finding a way to unwind in the evening may help you manage stress while creating a healthier transition between your day and bedtime. “By actively lowering your stress levels in the evening, you can help counteract this hormonal response and reduce cravings for unhealthy comfort foods,” adds Kipnis.

However, Kipnis advises against sitting on the couch for long periods and scrolling on your phone as your go-to way to de-stress. Instead, he recommends setting aside about 15 to 20 minutes for a relaxing activity such as mindfulness or meditation, deep-breathing exercises, journaling or taking a warm bath. You can also try something you genuinely enjoy, whether that’s coloring, cooking, reading or taking a leisurely walk.

3. Take a Short Walk

If your after-dinner routine involves putting away leftover food, doing dishes and tidying up before watching TV, experts say there’s one thing you should pull out instead of put away: your walking shoes.

“Walking after dinner helps decrease the postprandial hyperglycemia that occurs after meals and decreases sugars with metabolic syndrome,” explains Jennifer Cheng, D.O. “After the meals, the muscles help pull the sugar out of the bloodstream without needing extra insulin. This helps decrease insulin resistance and helps decrease metabolic syndrome risks.”

And fear not, it doesn’t have to be a long walk. “Even a short walk—15 minutes —can help bring blood sugar down and shunt glucose into working muscles, rather than being deposited as fat,” adds Clark. If walking outside isn’t a practical or safe option in the evening, get creative. Walk around your house, take a few laps up and down the stairs or march in place while watching TV.

4. Prioritize Quality Sleep

What’s one thing some adults wear on their sleeve like a badge of honor? Not getting enough sleep. But skimping on shut-eye may do more than leave you feeling tired the next day—it can also affect your metabolic health.

“Sleep plays an important role in metabolic health, with research consistently showing that adults should aim for at least seven hours of sleep each night,” says Kimberlain. “Unfortunately, many adults fall short of that recommendation, and poor sleep can have ripple effects on appetite, blood sugar regulation and overall metabolic health.”

Sleep and eating habits are also closely connected. Staying up later can shift your usual eating schedule, while insufficient sleep may affect hormones involved in appetite and make it harder to regulate hunger and fullness.

“Late-night eating has been associated with greater fat storage, and this may be one reason shift workers, who often eat and sleep at irregular hours, have a higher risk of metabolic disorders. In addition, inadequate sleep can reduce the body’s sensitivity to insulin, making it harder to regulate blood sugar. Over time, this can increase the risk of developing type 2 diabetes,” Kimberlain adds.

So, instead of skating by on just a handful of hours of sleep, aim for seven to nine hours per night, says Cheng: “I recommend that people also avoid screen time before bed and avoid lights to fall asleep more easily. Too much light exposure late at night can impair cardiometabolic function.”

5. Be Mindful of Alcohol

For some people, the evening means pouring a glass of wine or cracking open a beer to unwind. But if you’re thinking about metabolic health, it’s worth considering how often alcohol makes its way into your routine.

“Alcohol can significantly hinder your body’s ability to manage metabolic syndrome. It provides empty calories that contribute to weight gain and slows down your metabolism, as the body prioritizes processing the alcohol over burning fat,” says Kipnis.

Research has found an association between alcohol consumption and a higher likelihood of metabolic syndrome, although the relationship is complex and can vary based on factors such as how much and how often someone drinks. Not to mention alcohol can trigger a string of poor food choices and disrupt how well you sleep later that evening too, Kipnis adds.

That said, it may be worth rethinking your evening drink. If you drink, consider keeping it occasional and alternating alcoholic beverages with options like sparkling water, a mocktail or cup of tea. And remember, less alcohol is generally better for health.

Other Tips for Managing Metabolic Syndrome

While your evening routine is important, there are other things you can do throughout the day to manage your metabolic health. Experts also recommend these strategies for managing metabolic syndrome:

• Build balanced meals. A balanced plate is one of the best ways to support metabolic health, says Kimberlain. Include lean protein, plenty of nonstarchy vegetables, a serving of whole grains or another fiber-rich carbohydrate, and a source of healthy fats. “This combination helps keep you satisfied, provides steady energy and supports more stable blood sugar levels throughout the day,” says Kimberlain.
• Stay hydrated. Staying hydrated is crucial for an efficient metabolism, says Kipnis. “Drink water throughout the day to support your body’s processes and avoid mistaking thirst for hunger in the evening.”
• Prioritize protein. Including a source of protein at dinner can help make your meal more satisfying while providing amino acids needed to maintain and build muscle. Clark recommends aiming for about 20 to 40 grams of protein at dinner, depending on your individual needs.
• Take medications as prescribed. If you’re taking medication for high blood pressure, high cholesterol or high blood sugar, pick a consistent time in the evening to take them. Adherence to your treatment plan is fundamental to managing metabolic syndrome, says Kipnis. If you’re unsure about when to take a medication, ask your health care provider or pharmacist rather than changing your schedule on your own.

Our Expert Take

With metabolic syndrome diagnoses on the rise worldwide, experts agree that what you do after 5 p.m. can make a difference. They recommend focusing on fiber-rich foods, finding ways to manage stress, taking a short walk after dinner, prioritizing quality sleep and being mindful of alcohol intake. “Managing metabolic syndrome isn’t about following the ‘perfect’ diet or exercise plan. It’s about making small, sustainable changes that you can maintain over time. Those consistent, healthy choices can have a meaningful impact on your metabolic health and are far more effective than making drastic changes that are difficult to sustain,” says Kimberlain.