Are your blood tests showing high blood sugar (HbA1c), elevated LDL cholesterol, or triglycerides? Maybe your liver markers are slightly raised, and you are carrying excess weight around your midsection? These could be signs of metabolic syndrome, a condition that increases your risk of diabetes, heart disease, hormonal imbalance, mood imbalances and other chronic health issues. The good news is that metabolic health can be improved with targeted diet and lifestyle changes, and we’re here to help you take control of your well-being.

 

 

 

 

  What is Metabolic Health?

 Metabolic health refers to the body’s ability to efficiently regulate key biological processes, including blood glucose levels, lipid metabolism, and energy balance. Poor metabolic health increases the risk of type 2 diabetes, cardiovascular disease, and obesity.​

 In New Zealand, metabolic syndrome—a cluster of conditions that increase the risk of heart disease, stroke, and diabetes—is notably prevalent among certain populations. Research indicates that New Zealand Polynesians of both Māori and Pacific descent exhibit high rates of type 2 diabetes, obesity, hypertension, dyslipidemia, and coronary heart disease. A study comparing the prevalence of metabolic syndrome among adult New Zealanders of Polynesian and European descent found significant disparities, highlighting the need for targeted health interventions. ​Diabetes JournalsResearchGate

 Aotearoa New Zealand is projected to see a significant increase in the total number of people with diabetes, rising by nearly 90% to over 500,000 by 2044.

 In Australia, the prevalence of metabolic syndrome varies depending on the diagnostic criteria used. A study assessing four different definitions found prevalence rates ranging from 13.4% to 30.7% among adults over 25 years old. .

 Weight and Metabolic Health

 Maintaining a healthy weight is more than just aesthetics—it plays a vital role in metabolic function. Excess body fat, especially visceral fat, contributes to insulin resistance and systemic inflammation (Kahn et al., 2006). Studies show that a moderate weight reduction of 5-10% can significantly improve metabolic markers (Ryan & Yockey, 2017).

 Blood Sugar Regulation

 Stable blood sugar levels are essential for energy and long-term health. Insulin resistance, often driven by poor diet and sedentary lifestyles, is a major contributor to metabolic dysfunction. A diet rich in fiber, protein, and healthy fats has been shown to enhance insulin sensitivity (Blaak et al., 2012). Insulin sensitivity refers to how effectively your cells respond to insulin, allowing glucose to be used for energy rather than stored as fat.

 Insights from the Glucose Goddess

 Jessie Inchauspé, known as the Glucose Goddess, provides practical strategies to stabilise blood sugar levels, which is crucial for metabolic health. Here are some key takeaways from her research:

 Start Your Day with a Savory Breakfast: A high-protein, low-carb breakfast, such as eggs or Greek yogurt, helps prevent morning glucose spikes and sets a stable energy foundation for the day.

• Incorporate Vinegar Before Meals: Drinking a tablespoon of diluted apple cider vinegar before meals can reduce glucose spikes by up to 30%.
• Engage in Post-Meal Physical Activity: Taking a short walk after meals can help lower blood sugar levels by promoting glucose uptake into muscles.
• Sequence Your Meals Wisely: Eating fiber-rich vegetables first, followed by proteins and fats, and consuming carbohydrates last can slow glucose absorption and enhance satiety.
• Choose Desserts Over Sugary Snacks: Having sweets immediately after a balanced meal rather than on an empty stomach helps buffer glucose impact and prevent energy crashes.

 By integrating these habits into your daily routine, you can reduce cravings, improve insulin sensitivity, and enhance metabolic health.

 Lipids and Cardiovascular Risk

 Dyslipidemia, characterized by elevated LDL cholesterol and triglycerides, increases the risk of heart disease. However, dietary changes—such as reducing refined carbohydrates and increasing omega-3 intake—can positively impact lipid profiles (Mozaffarian et al., 2011).

 How to Improve Your Metabolic Health 

 

 

 

 

• Eat a whole-food, nutrient-dense diet: Focus on lean proteins, healthy fats, and fiber-rich vegetables.
• Exercise regularly: Resistance training and cardiovascular activity improve insulin sensitivity and fat metabolism.
• Prioritize sleep: Poor sleep disrupts hormonal balance, affecting weight and blood sugar control.
• Manage stress: Chronic stress elevates cortisol, which can contribute to weight gain and insulin resistance.
• Consider targeted supplementation: Magnesium, omega-3s, and berberine have been studied for their metabolic benefits.

 Special Offer … Metabolic Health Assessment for only $100

 To help you take control of your metabolic health, we’re offering a Metabolic Health Assessment worth $180 for a limited time! This includes an in-depth review of your diet, lifestyle, blood sugar, lipids, liver, and other markers, along with personalised recommendations.

Please note the session does not include the costs for new blood tests or other testing recommended.

 Book your session today at www.sheenahendonhealth.com (mention code OFFER2025) when you book a one-hour new patient consult, and a discount will be given) and take the first step towards a healthier you!

 References:

 

 

 

 

• Araújo, J., Cai, J., Stevens, J., et al. (2019). Prevalence of optimal metabolic health in American adults: NHANES 2009-2016. Metabolic Syndrome and Related Disorders, 17(1), 46-52.
• Kahn, S. E., Hull, R. L., & Utzschneider, K. M. (2006). Mechanisms linking obesity to insulin resistance and type 2 diabetes. Nature, 444(7121), 840-846.
• Ryan, D. H., & Yockey, S. R. (2017). Weight loss and improvement in comorbidity: Differences at 5%, 10%, 15%, and over. Current Obesity Reports, 6(2), 187-194.
• Blaak, E. E., Antoine, J. M., Benton, D., et al. (2012). Impact of postprandial glycaemia on health and prevention of disease. Obesity Reviews, 13(10), 923-984.
• Mozaffarian, D., Micha, R., & Wallace, S. (2011). Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: A systematic review and meta-analysis of randomized controlled trials. PLoS Medicine, 7(3), e1000252.
• Inchauspé, J. (2024). The Glucose Goddess Method: A Guide to Balancing Blood Sugar for Energy and Health. HarperCollins.