Could your metabolic health be driving your fatigue?

Metabolism refers to all the chemical processes required to maintain life. Broadly, it includes three core functions:

• Breaking down food into energy used by cells

• Building and repairing tissues using nutrient building blocks

• Eliminating waste

In a healthy metabolism, the body can switch easily between fuel sources:

• Glucose (from food)

• Glycogen (stored carbohydrate)

• Fat (stored energy)

  
  

This ability is known as metabolic flexibility.

When flexibility is strong, energy is steady. When it declines, the body becomes increasingly dependent on glucose and loses efficient access to stored fuel, even when plenty exists.

Metabolic dysfunction occurs when the body loses its ability to efficiently produce, regulate, and use energy. It is a common and overlooked driver of fatigue and other health concerns.

The Role of Insulin in Metabolic Health

When metabolic health declines, fuel access becomes impaired.

Insulin is a hormone released by the pancreas when glucose enters the bloodstream. Its role is to move glucose into cells for energy or storage.

When cells stop responding properly to insulin (a state called insulin resistance) several things happen:

• The body produces more insulin

• Glucose struggles to enter cells

• Blood sugar levels rise

• Fat storage increases

• Access to stored energy decreases

• Cells become energy-deprived despite energy abundance

  
  

This creates a paradox:

The problem is not necessarily a lack of energy. It is impaired energy access and regulation.

Contributing Factors to Metabolic Dysfunction

Metabolic imbalance rarely has a single cause. Common contributors include:

• Poor sleep

• Chronic stress

• Sedentary lifestyle and low lean muscle mass

• Inflammatory dietary patterns with lack of wholefoods

• Smoking and alcohol

• Hormonal transitions or conditions (midlife, PCOS)

• Long-term stress load

• Restrictive or chronic yo-yo dieting

• Thyroid dysfunction

  
  

Metabolic dysfunction is often the result of cumulative strain of a combination of some of the above.

How Metabolic Imbalance Impacts Health

Metabolic health affects nearly every system in the body.

Poor metabolic health is linked to increased risk of:

• Heart disease

• Stroke

• Metabolic Syndrome (Pre-diabetes) and Type 2 diabetes

• Liver and kidney conditions

• Dementia and neurodegenerative disease

• PCOS and other hormonal imbalances/conditions

• Gestational diabetes

• Intensified perimenopause and menopause symptoms

• Chronic inflammation

• Immune dysregulation

• Reduced stress resilience

• Even cancer...

Be Your Own Detective: How to Investigate Metabolic Health

Metabolic irregularities can exist for years before diabetes or disease is diagnosed. Early signs are often subtle and easy to miss. Being proactive prevents long term consequences.

Common Symptoms of Metabolic Dysfunction

• Fatigue or big energy crashes (especially after eating)

• Constant hunger or poor satiety

• Energy crashes - especially after eating

• Brain fog

• Excessive sugar cravings

• Frequent urination at night

• Irregular periods or PCOS

• Skin tags

• Darkened skin folds (neck, armpits, knuckles)

• High blood pressure

• Central abdominal weight gain BUT people can be ‘thin’ and have metabolic issues

• Strong cravings

• Fatigue

• Unstable blood sugar

• Increased inflammation

• Increased waist to hip circumference (note: it is possible to have thin frame and still have metabolic imbalance)

  
  

Blood Tests That Can Indicate Metabolic Imbalance

Blood Sugar & Insulin Regulation

• Fasting glucose

• Fasting insulin

• HbA1c

• HOMA-IR

• Oral glucose tolerance test (if needed)

  
  

Cholesterol & Lipids

• Triglycerides

• HDL

• LDL

• Total cholesterol

  
  

Liver Health

• ALT

• AST

• GGT

• ALP

  
  

Inflammation

• CRP (C-reactive protein)

  
  

Thyroid Signalling

• TSH

• Free T3

• Free T4

Foundations to Improving Metabolic Health

Nutrition Principles

Lower inflammation. Stabilise blood sugar. Improve insulin sensitivity.

The goal is to restore the body’s ability to access and use stable energy efficiently.

1. Build blood-sugar-stable meals

Every meal should include:

• Protein → stabilises glucose, improves insulin sensitivity, supports lean muscle (a glucose sink), reduces cravings, stabilises energy

• Fibre → slows absorption and reduces inflammation

• Colourful veggies → reduces inflammation and oxidation, provides micronutrient density

• Healthy fats → support energy and hormones

• Whole-food complex carbohydrates → fuel without glucose overload

3. Lower inflammatory load

Reducing ultra-processed foods, added sugars, refined carbs, and alcohol excess, while increasing fibre, omega-3 fats, and colourful veggies and fruits, lean proteins, and whole grains  directly stabilises blood sugar and improves insulin sensitivity.

Inflammation isn’t just about food, it’s about stress, sleep, blood sugar swings, and under-fuelling too. I will talk about lifestyle foundations below but let’s stop to look at underfuelling because it is often missed when it comes to metabolic health - most people think it is only connected with overconsumption of food.

Under-fueling can lead to low energy availability, which puts a lot of stress on the body. States of low energy availability, where energy intake is lower than what’s needed for basic metabolic functions plus activity, are associated with maladaptive physiological changes. It can lead to:

• Impaired immune function

• Altered hormone signalling

• Increased inflammatory system activation

• Suppressed key metabolic pathways

  
  

Because the immune and metabolic systems are tightly linked, chronic energy deficit can disrupt immune tolerance and promote inflammation, which contributes to metabolic dysregulation. 

How to Build a Metabolically Healthy Plate

Think function first:

½ plate → Fibre-rich colourful plants (non-starchy vegetables, salad, legumes, greens)→ slows glucose absorption, feeds the microbiome, reduces inflammation, builds nutrient density

¼ plate → Protein (fish, eggs, poultry, meat, tofu, tempeh, legumes, Greek yoghurt)→ stabilises blood sugar, improves insulin sensitivity, supports muscle, stabilise energy

¼ plate → Whole-food carbohydrates(root veg, fruit, whole grains, legumes)→ provides fuel without glucose overload

+ Healthy fats(olive oil, avocado, nuts, seeds, oily fish)→ hormone support, inflammation control, energy stability

Other Evidence-Based Simple & Practical Nutrition Insights and Tools

Small habits → big metabolic shifts:

• Apple cider vinegar before meals 1–2 tsp in water 10–15 minutes before eating may reduce glucose spikes and improve insulin sensitivity (not suitable for reflux/gastritis and also should be consumed with a straw to protect teeth enamel)

• Eat in this order Fibre → Protein → Carbs. Same meal, different order = better blood sugar control

• Exercise Snack or Brief Walk after meals - 1-10 min of moderate to vigorous activity (e.g. stairs, squats, star jumps) or 10–30 minutes moderate improves glucose uptake and insulin sensitivity

• Avoid liquid sugar - avoid juices, sodas, and other sugary beverages.

• Eat consistently - Regular meal timing supports insulin signalling and metabolic stability as well as may improve sleep patterns (which improaves insulin sensitivity)

Lifestyle Foundations That Support Metabolic Health and Restore Energy

Sleep. Stress. Movement. Safety. Connection.

We often think metabolic health is built in the kitchen.

But your metabolism is regulated just as powerfully by your nervous system, hormones, sleep, stress load, movement patterns, and sense of safety.

1. Sleep: The Master Metabolic Regulator

Sleep is one of the strongest predictors of metabolic health.

Poor sleep:

• Increases insulin resistance

• Raises inflammation

• Disrupts hunger hormones (ghrelin/leptin)

• Raises cortisol

• Impairs glucose control

• Increases cravings

• Worsens fatigue

• Disrupts mitochondrial function

  
  

Sleep deprivation tells the body it is under threat → which shifts metabolism into stress mode, not repair mode.

Practical Sleep Strategies:

• Consistent sleep and wake times (even weekends)

• Morning daylight exposure

• No screens 60 minutes before bed

• Low light in the evening

• Protein-rich dinner to stabilise night-time glucose

• Reduce late caffeine

• Magnesium-rich foods in the evening

• Cool, dark sleeping environment

• Nervous system down-regulation before bed

2. Stress: A Metabolic Load, Not Just a Feeling - Cultivate Safety

A chronically stressed nervous system signals danger and survival --> creating a more physiological stress.

Chronic stress directly drives:

• Insulin resistance

• Inflammation

• Blood sugar instability

• Fat storage

• Hormonal disruption

• Immune dysregulation

• Mitochondrial dysfunction

  
  

Cortisol and adrenaline are metabolic hormones. They change how your body uses energy.

Your metabolism responds more to perceived stress than actual threat.

Practical Stress Regulation Tools to Cultivate Safety:

• Breathwork (slow nasal breathing, long exhales)

• Daily outdoor exposure

• Nervous system regulation practices

• Boundaries around work and stimulation

• Regular meals (blood sugar stability = nervous system safety)

• Walking breaks

• Somatic regulation (movement, shaking, stretching)

• Digital boundaries

• Reducing cognitive overload

3. Movement: Sensitising Cells to Insulin

Exercise significantly improves cell signalling and is a power lever we can pull for metabolic health.

Movement:

• Improves insulin sensitivity

• Increases glucose uptake into muscle

• Lowers inflammation

• Improves mitochondrial density

• Improves metabolic flexibility

• Regulates stress hormones

• Improves sleep quality

• Slowing down

• Rituals and routines

  
  

Muscle is a glucose sink: the more metabolically active muscle you have, the better your blood sugar control. Focusing on building lean muscle is a great way to improve metabolic health.

4. Connection & Social Regulation

This is often a missing piece.

As mentioned above, the body struggles to heal and be well in survival mode and survival mode is energetically expensive.

Positive connection and belonging signal safety to the nervous system as well as increase other positive emotions and hormones that have a benefit to our metabolic system such as oxytocin.

Practical Ways to Cultivate Connection:

• Time with supportive people

• Laughter and play

• Gentle touch and affection

• Nature exposure

• Community belonging

• Supportive relationships

• Feeling seen and heard

• Being of service

• Expressing gratitude

  
  

Herbal Medicine and Supplement Support

Whilst the foundations are the most important, sometimes we can benefit from some supplement tools as well. When selecting supplements it is important to always talk to a qualified and registered naturopath, nutritionist, and herbalist - especially if you have preexisting conditions and/or are taking medication and also to ensure you have access to good quality as well as appropriate dosages.

These are some of my top clinical recommendations:

1. Nervous system support

• Adaptogens to build window of tolerance to stress: Withania

• Sleep support: Magnesium, glycine, taurine, B6, zinc, chamomile

• Stress management/anxiety: L-theanine

2. Sugar Cravings

• fenugreek, licorice (avoid with high blood pressure), cinnamon, gymnema

• chromium

3. Improve insulin sensitivity

• Berberine, St. Mary's Thistle, nigella

• myo-inositol

4. Reduce Inflammation

• Ginger, turmeric

Supporting metabolic health is foundational to long-term vitality.

It influences energy, inflammation, hormones, immune function, mood, and resilience.

Metabolic dysfunction does not happen overnight — and it does not reverse overnight. But with consistent nutrition and lifestyle foundations, the body is remarkably responsive.

If you suspect your metabolic health may need support, I invite you to:

• Join our first FIRESIDE DISCUSSION via zoom on Saturday 28th March at 12pm nz time. Free to all those subscribd to this newsletter. Zoom link will be emailed in future.

  
  

• Schedule a Vitality Strategy Call to explore whether you'd benefit from more 1:1 personalised support.