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Metabolic Health Guide

Introduction to metabolic health

1. Introduction to metabolic health
Engine for life
Good metabolic health
Poor metabolic health
Basics of life
Organs and cells
Metabolism
Energy and balance
Blood sugar, insulin, and insulin resistance
Measuring metabolic health
Metabolic health can be improved

Why does metabolic health matter?

2. Why does metabolic health matter?
What are the benefits of good metabolic health?
The consequences of poor metabolic health

What is happening in the body?

3. What is happening in the body?
The anatomy of metabolic health
The body in balance - homeostasis
Blood glucose
Insulin
Insulin resistance

How to measure metabolic health

4. How to measure metabolic health
Markers of insulin resistance
Waist circumference
Blood glucose
Blood lipids
Blood pressure

How to improve metabolic health

5. How to improve metabolic health
An Introduction to Health Foundations
Health Foundations Prescription

Nutrition Foundation

Health Foundations: Nutrition
Introduction to nutrition
Sugar
Sugary drinks
Ultra-processed foods
Refined carbohydrate
Excessive fat
Regular snacking
Real food
Adequate protein
Time restricted eating / Intermittent fasting
Personalise carbohydrate
Lower carbohydrate diets for reversing insulin resistance
Adequate hydration

Movement Foundation

Health Foundations: Movement
Introduction to movement
Being sedentary
Over-training
Regular movement
Resistance activity
Aerobic activity

Sleep Foundation

Health Foundations: Sleep
Introduction to sleep
Alcohol
Late screen time
Late caffeine
Late eating
Late (intensive) exercise
Allow adequate time
Regular timing
Pre-bed wind-down
Morning routine

Mindset Foundation

Health Foundations: Mindset
Introduction to mindset
Being an outsider
Social isolation
Disempowering focus
Judgement of self
Connect
Influence
Notice
Helpful coping strategies

Need a plan?

Metabolic Health 28 Day Plan

Mindset Foundation

Health Foundations: Mindset

Methods for reducing stress and achieving behaviour change.

← Morning routine

Introduction to mindset →

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