Metabolic health is one the key areas addressed in our clinic but how would you know if you were at risk of metabolic disease?

When we discuss metabolic health or metabolic disease, we’re referring to a broad set of markers that reflect how effectively the body regulates inflammation, blood glucose, and cardiovascular function.

Strong metabolic health underpins overall wellbeing; when these systems are compromised, metabolic disease can develop.

Common metabolic conditions include type 2 diabetes, insulin resistance, elevated cholesterol, atherosclerosis, obesity, and cardiovascular disease. These conditions are overwhelmingly driven by modern lifestyle and dietary patterns—and were remarkably rare just a century ago.

Today, metabolic disease represents the single greatest strain on NHS resources and remains a leading cause of chronic ill health, reduced quality of life, and premature mortality.

Here are several evidence-informed ways to assess metabolic health without a blood test. While blood work provides the most accurate picture, these indicators can offer strong clues about metabolic function and early signs of imbalance:

Here are several evidence-informed ways to assess metabolic health without a blood test. While blood work provides the most accurate picture, these indicators can offer strong clues about metabolic function and early signs of imbalance:

1. Waist Circumference

One of the strongest non-lab predictors of metabolic risk.

• High abdominal fat is closely linked to insulin resistance and cardiovascular disease.

• Thresholds often used:

  • Women: > 80–88 cm

  • Men: > 94–102 cm

2. Waist-to-Height Ratio

A simple but powerful measure:

• Aim for a waist measurement that is less than half your height.

• Ratios above 0.5 are associated with higher cardiometabolic risk.

3. Resting Heart Rate

A consistently elevated resting heart rate can signal poor cardiovascular fitness or underlying metabolic stress.

• Ideal range: 60–80 bpm, though lower can indicate better fitness.

4. Blood Pressure

Even without blood tests, blood pressure gives insight into cardiovascular strain.

• Elevated readings (>120/80) correlate with metabolic dysfunction.

5. Body Composition

Using scales or scanners that assess:

• Visceral fat

• Body fat percentage

• Muscle mass
  High visceral fat, in particular, is strongly connected to metabolic disease.

6. Energy Levels & Fatigue

Chronic fatigue, post-meal energy crashes, or reliance on caffeine/sugar may suggest glucose regulation issues.

7. Hunger & Cravings Patterns

Frequent cravings, especially for carbs or sugar, and difficulty feeling full may indicate insulin resistance or poor metabolic flexibility.

8. Sleep Quality

Poor sleep or non-refreshing sleep can reflect hormonal and metabolic dysregulation and is strongly associated with increased metabolic risk.

9. Skin Tags, Darkened Skin Areas (Acanthosis Nigricans)

These physical signs can indicate high insulin levels and early insulin resistance.

10. Exercise Tolerance

Low stamina, breathlessness with minimal activity, or slow recovery can signal reduced metabolic and cardiovascular efficiency.

11. Central Weight Gain

Increases in belly fat—even with stable overall body weight—can be an early sign of metabolic disturbance.

At Eat Better | Feel Better we work with you to help you restore and optimise your metabolic health.

By understanding how to eat in alignment with your biology, you can significantly reduce your risk of developing these conditions and enjoy a healthier, more vibrant life for longer.

For more information get in touch: [email protected]