Metabolic Health Guide

Important information about metabolic health and how to improve it.

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Metabolic health is the foundation of physical and mental health. It is the engine for life.

Why use this Guide?

  • Feel better and have more energy.
  • Lose weight and belly fat.
  • Improve many health conditions such as high blood pressure, prediabetes, type 2 diabetes, fertility, fatty liver, and musculoskeletal conditions.
  • Improve mental health.
  • Help to prevent health conditions such as dementia, stroke, heart attacks, and some cancers.
  • Improve physical and mental performance.
Dr Campbell Murdoch

The aim of this Metabolic Health Guide is to make useful and reliable information available to everyone. No-one should have to unnecessarily suffer poor health. Everyone should have the opportunity to achieve their best health and wellbeing.

I hope this guide helps make a difference for you.

—Dr Campbell Murdoch


  • Work through the Guide to learn about metabolic health and why it matters.
  • Understand how metabolic health is measured and how to improve it using the Health Foundations.
  • Create your own personal health plan using the Health Foundations Prescription.

The Metabolic Health Guide is an information resource suitable for all adults. It was created by Dr Campbell Murdoch, a NHS GP in the UK with a special interest in metabolic health. It is a non-commercial resource, because useful and reliable health information should be available to everyone. The guide must not be considered medical advice. You must speak with your own doctor if you have any healthcare needs or concerns.

If you would like to follow a Metabolic Health 28 Day Plan, including the 28 Day Rapid Results Plan, this can be access for free here.


Introduction to metabolic health
1. Introduction to metabolic health

Get to know the basics of metabolic health in under 10 minutes.

Why does metabolic health matter?
2. Why does metabolic health matter?

The benefits of good metabolic health, and the problems of poor metabolic health.

What is happening in the body?
3. What is happening in the body?

The anatomy of metabolic health, how the body works, and insulin resistance.

How to measure metabolic health
4. How to measure metabolic health

The key body measures and blood tests to assess for insulin resistance.

How to improve metabolic health
5. How to improve metabolic health

An introduction to the Health Foundations: Nutrition, Movement, Sleep, Mindset

How to improve metabolic health
Health Foundations Prescription

Make a personal health plan.

Nutrition Foundation
Health Foundations: Nutrition

The dietary options for improving metabolic health.

Movement Foundation
Health Foundations: Movement

The physical activity options for improving metabolic health.

Sleep Foundation
Health Foundations: Sleep

Improve sleep to feel well and support metabolic health.

Mindset Foundation
Health Foundations: Mindset

Methods for reducing stress and achieving behaviour change.

Need a plan?
Metabolic Health 28 Day Plan

The Metabolic Health 28 Day Plan, including the 28 Day Rapid Results Plan, is a free resource that builds on this Metabolic Health Guide. It helps you turn ideas into actions to get results.

Help to improve the Metabolic Health Guide

Improvements are frequently made to this Guide. Please provide your comments and advice in the feedback boxes at the end of each page. Your recommendations will help to improve the Guide for other people.

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