Metabolic health is unique to each person and refers to how your body processes food, stores energy and uses it. It plays an important part in how healthy and energised we feel on a daily basis, and key indicators include blood sugar, blood pressure, blood fats (lipids), waist circumference and high-density lipoprotein (HDL) cholesterol. So, what steps can you take to improve it?
In this article, Plenish Nutritionist Katie Morley breaks down metabolic health - what it is, the risk factors and practical ways to support it.
Understanding Metabolic Health
Blood sugar regulation - how your body responds to the hormone insulin - is an indicator of metabolic health. Insulin, produced by the pancreas, moves sugar from the blood into your cells for energy. However, when this process starts to falter, a condition called insulin resistance develops, causing blood sugar levels to rise.
This can lead to various changes in the body, including a larger waist size, increased blood pressure, unhealthy fat levels (such as high triglycerides and cholesterol) and elevated blood sugar levels. If your metabolic health is poor, it's likely that a combination of these factors is present, increasing your risk of metabolic syndrome and, in turn, chronic diseases.
Tracking your overall metabolic health is important because it shows how well your body processes fats and sugars and how it responds to insulin. The good news? Metabolic health isn’t fixed - you can take proactive steps to improve it and lower your risk of disease.
How to Know if You Have Good Metabolic Health
How can you recognise the subtle, day-to-day signs of good metabolic health? Here are some key indicators:
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Steady Energy Levels – With good metabolic health, you’ll have consistent energy throughout the day without extreme highs and crashes.
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Stable Mood – Anxiety and depression may be linked to poor metabolic health, so feeling emotionally balanced can be a positive indicator.
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Restful Sleep – Better glucose regulation often leads to improved sleep quality.
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Sharp Memory & Focus – Your brain uses about 50% of the sugar you consume daily, so optimal metabolic health supports better cognitive function.
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Balanced Appetite – Fewer blood sugar fluctuations mean you’ll feel fuller for longer, experience fewer cravings, and eat in response to genuine hunger rather than energy crashes.
Ways to Improve Your Metabolic Health
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Limit Saturated Fats and Sugar - Reduce your intake of sugary drinks, processed foods, and refined sugars to prevent insulin spikes, support weight management, lower inflammation, and reduce the risk of chronic diseases.
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Prioritise Plant-Based Foods - Focus on whole foods like fruits, vegetables, plant-based proteins, and healthy fats (avocados, nuts, seeds and olive oil). These provide fibre for better digestion and blood sugar control while also supporting satiety and hormonal balance.
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Get Quality, Restorative Sleep - Maintain good sleep hygiene by sticking to a regular sleep schedule, aiming for 7–8 hours of quality sleep and limiting blue light exposure before bed. This helps with muscle recovery, reduces stress and anxiety, and supports metabolic health.
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Exercise Regularly - Pair a healthy diet with consistent physical activity to lower the risk of insulin resistance and type 2 diabetes.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk