Metabolic Health: The Unsung Hero of Healthy Longevity

Imagine your body as a luxury car. Not so much a flashy Ferrari, more of a reliable, high-performance hybrid (A PRIUS perhaps?)…. It runs smoothly, efficiently, and doesn’t break down at the first bump in the road.

Now imagine pouring diesel into the petrol tank. That’s what poor metabolic health looks like: everything’s still sort of working… but damage is building.

So What is Metabolic Health? Well in a nutshell its how we provide nutrients and fuel for our bodies and how well the body burns the energy we feed it. This is the foundation of every major bodily function, from how energetic you feel at 3pm, to whether you’ll develop type 2 diabetes by the age of 50 (or indeed much sooner as is becoming increasingly common).  Yet, according to research, fewer than 1 in 8 US adults are metabolically healthy [1]. That means most of us are running on empty, often without even realising.

What is metabolic health, why does it matter, and (most importantly) how do you fix it?

 

Metabolic Health

Metabolic health isn’t only about your weight. Still less your BMI. And its NOT whether you can still squeeze into your wedding suit once a year for a friend’s fourth marriage.

It’s about how efficiently your body produces and uses energy. A metabolically healthy person maintains stable blood sugar, has low inflammation, a healthy heart, and a sharp brain – all without needing a cocktail of daily meds.

In medical terms, you’re metabolically healthy if you have:

• A normal waistline
• Normal blood pressure
• Healthy blood sugar levels
• Low triglycerides (so-called “bad” cholesterol)
• High HDL (“good”) cholesterol

Tick all five boxes without drugs? You’re in the elite club. Most people aren’t even on the guest list.

Metabolic Health Test

Sadly, the NHS won’t offer you a gold star or a “Metabolically Marvellous” badge for passing. But it will give you some blood tests and a cuff to squeeze your arm.

Here’s what’s usually checked:

Marker	Ideal Range
Waist circumference	<102 cm (men), <88 cm (women)
Blood pressure	<120/80 mmHg
Fasting glucose	<5.6 mmol/L
Triglycerides	<1.7 mmol/L
HDL cholesterol	>1.0 (men), >1.3 (women) mmol/L

If you fail three or more, you officially have metabolic syndrome, a phrase that sounds a bit too technical, but really means “your body’s struggling, and it’s waving a little white flag.”

At ProLongevity, we go deeper by using real-time continuous glucose monitoring (CGM) and other personalised data to identify issues early. Because prevention is a lot cheaper (and kinder) than drugs and insulin injections.

So What Are the 5 Signs of Metabolic Health?

Think of these five signs like an MOT for your metabolism:

1. Waistline Wisdom
   The tape measure doesn’t lie. Fat around your middle (aka visceral fat) isn’t just unsightly it’s metabolically toxic. If your belly arrives five minutes before you do, it’s worth checking.
2. Blood Pressure
   High blood pressure doesn’t always come with symptoms. It’s like an invisible hammer, slowly damaging your arteries. So check!
3. Fasting Glucose
   You’re not supposed to be pre-diabetic: quite simply that’s not a normal “part of ageing.” Fasting glucose over 5.6 mmol/L? Time to act.
4. Triglycerides
   Elevated triglycerides means your liver’s been dealing with more sugar than a Haribo factory.
5. HDL Cholesterol
   Your “good” cholesterol helps keep the bad stuff at bay. If HDL is low, your metabolic system is slacking.

Even one of these five signs being off is a yellow flag. And we’re not talking Formula 1 excitement: this is more like approaching crash territory.

Metabolic Health Diet

First off: please forget the official food pyramid. It was built on shaky ground and funded by the cereal industry. If you want true metabolic health, here’s the ProLongevity blueprint:

Protein and healthy fats are your friends. Think eggs, oily fish, nuts, grass-fed meat, avocado.

Above Ground Veggies are the new carbs. Especially non-starchy ones: spinach, kale, broccoli — the gang’s all here.
Ditch sugar and refined carbs. Pastries, pasta, breakfast cereals, bread: they’re like tiny saboteurs.
Time matters. Eating in a shorter window (say, 10am–6pm) helps insulin sensitivity and gives your pancreas a break.

Many people with insulin resistance thrive on a low-carb or ketogenic diet. And no, Keto doesn’t mean spooning lard out of a tub while avoiding apples. Done well, it’s truly delicious and an amazingly effective way to improve your health [3][4].

Symptoms of Poor Metabolic Health

Ever feel like your body’s betraying you, one symptom at a time?

Here’s what poor metabolic health feels like:

• Persistent belly fat, even when your steps are up
• Crashing mid-afternoon energy, especially after carbs
• Constant hunger an hour after eating
• Elevated blood pressure or cholesterol on recent tests
• Skin tags (yes, really a hidden insulin clue!)
• Snoring, waking tired, or being nudged for snorting like a bear
• Brain fog, memory lapses, or ‘can’t-find-the-keys-again’ syndrome

These signs don’t just make life uncomfortable they’re early whispers of disease. The good news? You can reverse them. Without needing a PhD or a personal chef.

Metabolic Health Supplements

Supplements aren’t magic, but they can give your metabolism a helpful nudge like training wheels on your journey back to health.

Here are some research-backed favourites:

Supplement	Why it helps
Berberine	Works like metformin: improves glucose & insulin response [5]
Magnesium	Most people are low; helps regulate insulin [6]
Omega-3 (EPA/DHA)	Lowers inflammation and triglycerides [7]
Vitamin D	Essential for immunity and glucose control [9]

We tailor supplement advice to you, not a one-size-fits-all protocol. Because your metabolism isn’t generic: it’s as unique as your Netflix algorithm.

Metabolic Health Foods

If it comes in a packet and/or has more than 5 ingredients….especially ones you can’t pronounce, its UPF and your metabolism probably hates it.

Instead, stock your kitchen with:

Avocados – fatty, filling, fabulous
Eggs – nature’s original superfood
Salmon – protein + omega-3 in one slippery package
Leafy greens – packed with magnesium, folate, and fibre
Nuts & seeds – energy-dense and nutrient-rich
Olive oil – anti-inflammatory liquid gold
DARK Berries – low-sugar but big on antioxidants
Fermented foods – gut-friendly and great for glucose

If your nan wouldn’t recognise it as food, it’s pretty much guaranteed not metabolically friendly.

How to Improve Metabolic Health

Here’s the good news: you don’t need to overhaul your life overnight. Start with 3 things and build from there.

Ditch the sugar and UPFs — your pancreas will thank you
Move daily, even just walking (especially after meals).. take that train journey standing up  

Build strength: muscle is a metabolic sponge
Prioritise sleep: one bad night leads to next-day insulin resistance
Manage stress — easier said than done, but crucial
Track your progress — data is empowering
Get help — we’re here if you need expert support

The best thing? Improvements can be felt in weeks. More energy. Better sleep. Fewer cravings. Looser trousers. What’s not to like?

Take away: Your Metabolic Engine Needs Regular Servicing

Metabolic health isn’t just about avoiding diabetes or dropping a jean size. It’s about vitality, clarity, and feeling good every single day. 

Ask yourself what 10 additional HEALTHY life-years would mean to you and your loved ones

You don’t need to go it alone. Here at ProLongevity, we specialise in evidence-based, lifestyle-first support to help you master your metabolism, whether you’re already struggling or just want to future-proof your health.

Ready to take control? Book your free exploratory call and let’s get you back to firing on all cylinders.

References

References

1. Araneta MRG et al. J Am Heart Assoc. 2019;8:e013214.
2. Grundy SM et al. Circulation. 2005;112(17):2735–2752.
3. Hallberg SJ et al. Virta Health. Diabetes Ther. 2018;9(2):583–612.
4. Feinman RD et al. Nutr Metab (Lond). 2015;12:12.
5. Yin J et al. Metabolism. 2008;57(5):712–717.
6. Barbagallo M et al. Magnes Res. 2007;20(3):197–204.
7. Hartweg J et al. Atherosclerosis. 2009;202(1):19–27.
8. Jacob S et al. Free Radic Biol Med. 1999;27(3–4):309–314.
9. Forouhi NG et al. Diabetologia. 2008;51(5):749–754.