Top Tips for Looking After Your Liver

Over the last two blogs we have looked at what MASLD is, and at how sugar, saturated fat and alcohol each affect the liver. If there is one message to take from both, it is that your liver does not need a detox. What it responds to is the ordinary, repeated stuff of daily life: what is on your plate, what is in your glass and how much you move.

The encouraging part is that these habits are not unique to the liver. They are the same ones that support blood sugar balance, heart health and energy, so every change does several jobs at once. Here are eight evidence-based places to start.

1. Eat the Mediterranean Way
European liver guidelines recommend improving diet quality along the lines of a Mediterranean-style pattern. This is less about specific foods and more about the overall shape of your meals: plenty of vegetables, fruit, beans and lentils, wholegrains, nuts and seeds, extra virgin olive oil as the main added fat, regular fish and fewer ultra-processed foods.

You do not need Mediterranean sunshine to eat this way. A bowl of lentil and vegetable soup, roasted autumn vegetables with olive oil and herbs, or tinned sardines on wholegrain toast all fit the pattern. The NHS suggests at least two portions of fish a week, one of them oily, such as salmon, mackerel, sardines or trout.

2. Make Plants the Main Event
The NHS recommends 30g of fibre a day, yet most adults manage only around 20g. Closing that gap is one of the simplest ways to move towards the pattern above. Add beans, lentils or chickpeas to stews, curries and salads. Choose wholegrain versions of bread, pasta and rice. Include vegetables with every meal and keep unsalted nuts and seeds to hand.

A helpful way to think about it is to build the meal around the plants first and then add your protein, instead of the other way round.

3. Rethink What Is in Your Glass
Of all the dietary changes studied, cutting back on sugary drinks has some of the most consistent evidence behind it. In the analysis I described in my last blog, having seven or more sugar-sweetened drinks a week was linked with a 53% higher risk of fatty liver.

European guidelines advise avoiding sugar-sweetened drinks. The NHS suggests swapping to water and keeping fruit juice and smoothies to no more than 150ml a day. Sparkling water with a slice of lemon or lime, a few crushed berries or some fresh mint is a good place to start, as are herbal teas, hot or iced.

4. Enjoy Your Coffee
Here is a tip most of us will be happy to hear! A UK Biobank study followed almost 495,000 adults for a median of 10.7 years. Compared with people who did not drink coffee, coffee drinkers had a 21% lower risk of chronic liver disease and a 49% lower risk of dying from it. The association was strongest at around three to four cups a day and was seen with ground, instant and decaffeinated coffee.

This was an observational study, so it cannot prove that coffee itself is protective, and European guidelines describe the evidence in the same cautious terms. But if you enjoy it, there is no need to give it up for your liver's sake. Just watch the syrups and sugar and keep it earlier in the day if it affects your sleep.

5. Move More, Most Days
Physical activity is recommended in its own right for reducing liver fat. European guidelines suggest more than 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, which is in line with NHS advice for all adults. Moderate activity includes brisk walking, cycling, dancing and water aerobics.

A 2023 meta-analysis of 14 studies put some numbers on this. Around a third of people in the exercise groups (34%) achieved a meaningful reduction in liver fat, compared with 13% of those in the control groups. The benefit was seen at around 150 minutes of brisk walking a week, and it did not depend on losing a significant amount of weight.

That last point is worth repeating. Movement appears to help the liver even when the scales do not change. If you are new to exercise or have a health condition, check with your GP first, then start small and build up.

6. Build and Keep Your Muscle
Muscle is one of the main places the body sends glucose after a meal, so maintaining it supports the metabolic health your liver depends on. As I mentioned in my first blog, people who have MASLD at a healthy weight tend to have less muscle than their peers.

The NHS recommends strengthening activities that work all the major muscle groups on at least two days a week, and Liver UK gives the same advice for people with MASLD. This does not have to mean a gym. Resistance bands, bodyweight exercises such as squats and press-ups, yoga, Pilates and heavy gardening are all examples. The NHS also advises breaking up long periods of sitting, so a short walk after meals or standing up for phone calls is a useful habit.

7. Be Honest About Alcohol
The NHS advises drinking no more than 14 units a week, spread over three or more days. Liver UK adds that two to three alcohol-free days a week are a good idea, and that if you have MASLD, alcohol can make liver damage worse. A 175ml glass of 12% wine is 2.1 units, so it adds up more quickly than many of us realise.

With party season approaching, a few practical habits help. Decide in advance which occasions matter to you. Measure what you pour at home. Alternate alcoholic drinks with something soft and put your alcohol-free days in the diary. If you have been diagnosed with a liver condition, or you are worried about how much you drink, speak to your GP.

8. If You Have Weight to Lose, Aim for Steady and Sustainable
Weight is a sensitive subject, and it is only one part of the picture. Where it is appropriate, though, modest changes matter. European guidelines recommend a sustained weight loss of 5% or more to reduce liver fat in people living with overweight. Liver UK notes that losing 5% to 10% of body weight can help control MASLD and may reverse some liver damage. For someone weighing 90kg, 5% is 4.5kg.

The word "sustained" is important. The habits above are designed to be kept up, which a crash diet is not. If you are already a healthy weight, the same guidelines still recommend diet and exercise to reduce liver fat, so the first seven tips apply to you too.

And remember, MASLD usually causes no symptoms, so it is easy to overlook. The NHS advises seeing your GP if you think you could have it or are at higher risk, for example if you have type 2 diabetes, PMOS, high blood pressure or high cholesterol. If you have already been diagnosed, the NHS says you should have check-ups at least once a year.

It is also worth mentioning any supplements or herbal products you take. Liver UK advises always talking to your doctor or pharmacist before trying supplements, as some can harm the liver.

Start with One Thing
You do not need to do all eight at once! Choose the one that feels most achievable this week, whether that is a daily walk, swapping a fizzy drink for sparkling water, or adding a tin of lentils to a stew. Give it a few weeks to become routine before adding another. Small, consistent changes are far more useful than a perfect week followed by nothing.

If you would like something delicious to begin with, my final blog this month is a liver-friendly seasonal recipe.

Need Some Support?
If you have been told you have MASLD, or you are concerned about your liver, your GP should always be your first port of call for testing, diagnosis and monitoring. Alongside that medical care, personalised nutrition and lifestyle support can help you work out which of these habits to prioritise and how to make them fit your life. Why not book in a free call?

Sugar, Alcohol and Your Liver

In my last blog I explained why fatty liver has a new name, MASLD, and why it has far more to do with metabolic health than most people expect. The natural next question is one I hear in clinic all the time: "So what is it in my diet that is doing the damage?"

Some people are convinced it must be sugar. Others quietly worry about the wine. And a quick search online will tell you that what you really need is a liver detox. The honest answer is more nuanced than any of those. No single food is responsible, but some things clearly matter more than others. Let's look at what the evidence shows.

Is Sugar the Problem?
Sugary drinks have the most consistent evidence against them. A 2019 analysis pooled 12 studies involving more than 35,000 people and found that those who drank sugar-sweetened drinks had 39% higher odds of having a fatty liver. The risk rose with the amount: it was 14% higher in people having less than one drink a week, 26% higher at one to six a week, and 53% higher at seven or more.

Studies like these can only show a link, so trials are helpful here. In one six-month trial, 47 adults living with overweight drank a litre a day of either regular cola, milk, diet cola or water. Liver fat rose markedly more in the regular cola group than in any of the others, as did the fat stored around the abdominal organs.

Why drinks in particular? Sugar in liquid form is very easy to consume in large amounts and does little to fill us up. As I described in my last blog, the liver can turn surplus carbohydrate into new fat, and sugary drinks seem to be a particularly efficient way of encouraging it to do so.

Does That Mean All Sugar Is Bad for the Liver?
Not quite, and this is where the headlines tend to go wrong. A meta-analysis of 13 controlled feeding trials in healthy volunteers looked specifically at fructose, the sugar most often blamed. When fructose simply replaced other carbohydrates and total calories stayed the same, there was no effect on liver fat. When it was added on top of the diet as extra calories, in very large amounts, liver fat went up. The authors concluded that the effect may owe more to the excess energy than to the fructose itself.

In other words, context matters. The NHS advises adults to have no more than 30g of free sugars a day, which is roughly seven sugar cubes. Free sugars are those added to food and drinks, plus the sugars in honey, syrups, fruit juices and smoothies. The sugar found naturally in whole fruit, vegetables and milk does not count, and the NHS is clear that we do not need to cut down on these. So, there is no need to fear a piece of fruit. Juice and smoothies are a different matter, and the advice is to keep these to no more than 150ml a day.

The Fat That Surprises People
Sugar gets most of the attention, but saturated fat deserves some too. In a 2018 trial, 38 adults living with overweight were given an extra 1,000 calories a day for three weeks. The extra calories came from saturated fat, unsaturated fat or simple sugars. Liver fat rose in all three groups, but not equally: by 55% with saturated fat, 33% with sugars and 15% with unsaturated fat.

This was a small, short study in which people were deliberately overfed, so it does not tell us what happens on a balanced diet. It does suggest that the type of fat matters to the liver as well as to the heart. The NHS recommends no more than 20g of saturated fat a day for women and 30g for men.

Where Does Alcohol Fit In?

As I mentioned in my last blog, the new terminology recognises that metabolic health and alcohol are not an either/or. Many people have a bit of both, and the evidence suggests that the two do more than simply add together.

A Scottish study published in the BMJ followed more than 9,500 men for a median of 29 years. Among men drinking 15 or more units a week, deaths from liver disease were around three times higher in those of a healthy weight, seven times higher in those who were overweight and almost 19 times higher in those living with obesity, compared with healthy-weight men who did not drink. The researchers concluded that weight and alcohol amplify one another. The study only included men and began in the 1960s, but the pattern is striking.

What about lighter drinking? A Finnish study of more than 8,000 adults with a fatty liver found that 10 to 19g of alcohol a day, roughly one to two and a half UK units, was associated with double the risk of advanced liver disease compared with lifelong non-drinkers. The same study found fewer cardiovascular events among drinkers who had never smoked, which shows how difficult alcohol research can be to interpret. For the liver itself, though, the direction was consistent: the more alcohol, the higher the risk.

So, what does the guidance say? The NHS advises men and women not to regularly drink more than 14 units a week, spread over three or more days. For reference, a 175ml glass of 12% wine is 2.1 units and a 750ml bottle of 13.5% wine is 10 units. NICE asks clinicians to explain the importance of staying within these limits to people with MASLD.

Liver UK notes that if you have MASLD, drinking alcohol can make liver damage worse. It suggests staying within 14 units with two to three alcohol-free days each week, and stopping completely if you have advanced scarring or cirrhosis. European guidelines go a little further and say that people with a fatty liver should be discouraged from drinking alcohol at all.

My reading of this is that 14 units is an upper limit, not a target, and that for liver health less is better. If you have been diagnosed with MASLD, your GP or liver specialist is the right person to advise on what is appropriate for you.

The Bigger Picture
When you put these studies side by side, a pattern emerges. Excess energy matters, whatever its source. Sugary drinks and saturated fat appear to be the least liver-friendly ways of taking in that excess. Alcohol adds to the load, particularly alongside excess weight.

This is why guidelines focus on the overall pattern of eating, not on single nutrients. European guidelines recommend improving diet quality along the lines of a Mediterranean-style pattern, limiting ultra-processed foods that are rich in sugars and saturated fat, and avoiding sugar-sweetened drinks. They also recommend regular physical activity to reduce liver fat.

Body composition is part of the picture too. For people living with overweight, the same guidelines set out targets: a sustained weight loss of 5% or more to reduce liver fat, 7 to 10% to improve inflammation, and 10% or more to improve scarring. For people of a healthy weight who have MASLD, diet and exercise are still recommended to reduce liver fat.

What About a Liver Detox?
It would be lovely if a tea, a juice cleanse or a capsule could undo all of this, but the evidence is simply not there! Liver UK states that no complementary or alternative medicines have been shown to treat or prevent MASLD, and that they can sometimes harm the liver. 

I have written before about why detox diets don't work, and the liver is a very good example. If you have a liver condition, it is always worth talking to your doctor before starting any supplement.

So, What Actually Matters?
Not one villain, but a handful of everyday habits: how often sugary drinks feature, how much saturated fat and ultra-processed food is in the mix, how much alcohol you drink, and whether your overall pattern of eating and moving is supporting your metabolic health. None of this requires perfection, and none of it requires a detox. In my next blog, I will turn all of this into practical top tips.

Need Some Support?
If you have been told you have MASLD, or you are concerned about your liver or your drinking, your GP should always be your first port of call. Alongside that medical care, personalised nutrition and lifestyle support can help you turn general healthy-eating advice into realistic changes that suit your life. Why not book in a free call?

Fatty Liver Has a New Name
What Is MASLD and Why Does It Matter?

Perhaps a routine blood test showed that your liver enzymes were "a bit raised". Or maybe you had a scan for something else entirely and the report mentioned a fatty liver, almost in passing. Many of my clients come to me with this exact story, usually followed by the same puzzled question: "But I hardly drink, so why is my liver fatty?"

That’s a good question, and the answer explains why the condition has recently been given a new name. What used to be called non-alcoholic fatty liver disease, or NAFLD, is now known as metabolic dysfunction-associated steatotic liver disease, or MASLD. It is quite a mouthful (Liver UK helpfully points out that MASLD is said as one word, rhyming with "dazzled"), but the new name tells us far more about what is actually going on.

Why Did the Name Change?
In 2023, liver specialists and patient groups from around the world agreed on a new set of terms. The old name had two problems. Firstly, "non-alcoholic" described the condition by what it was not, rather than by what was driving it. Secondly, most of the people who took part in the consensus process felt that the words "non-alcoholic" and "fatty" carried stigma.

"Steatotic" simply means that fat has built up inside the liver cells. "Metabolic dysfunction" points towards the cause, which lies in how the body handles and stores energy. The more serious, inflamed form of the condition, previously called NASH, is now called MASH.

The UK is following suit. In July 2026, NICE renamed its guideline to use the terms MASLD and MASH, and the NHS website currently uses both the old and new names. So, if you see NAFLD on one letter and MASLD on another, they are describing the same thing.

So, What Exactly Is MASLD?
A healthy liver contains very little fat. MASLD is the term used when excess fat has built up in the liver and there is at least one sign that metabolic health is under strain. Under the international definition there are five of these signs:

• carrying extra weight, particularly around the middle (a waist measurement above 80cm for women or 94cm for men is one of the markers used); 
• raised blood glucose, prediabetes or type 2 diabetes; 
• raised blood pressure; 
• raised triglycerides; 
• and low HDL cholesterol.

If that list looks familiar, that’s because these are the same features we talk about with insulin resistance and heart health, hence the new name.

It is also pretty common. A large review published in 2023 estimated that around 30% of adults worldwide are affected, and the figure was closer to 38% in the most recent studies it included. Liver UK estimates that MASLD affects about one in four adults in the UK, and the NHS notes that many people have it without realising.

"But I Hardly Drink"
Your liver is the body's main processing hub for both fat and sugar, and this is where insulin comes in. When cells become less responsive to insulin, known as insulin resistance, fat tissue releases more fatty acids into the bloodstream and many of these end up in the liver. At the same time, the higher insulin levels that accompany insulin resistance encourage the liver to make new fat of its own from surplus carbohydrate.

That does not mean alcohol is irrelevant. The new classification recognises that metabolic factors and alcohol can both contribute in the same person, and there is now a separate category for exactly that. 

Can You Have MASLD at a Healthy Weight?
Yes. In a large analysis of studies from 24 countries, around 40% of people with the condition were not living with obesity, and almost a fifth were classed as lean. European guidelines note that people of a healthy weight who have MASLD tend to have more insulin resistance, more fat stored around the abdominal organs and less muscle than their peers. Genetics play a part too.

Hormones are relevant too. The NHS lists PMOS (formerly known as PCOS) and being over 50 among the factors that make MASLD more likely. A 2023 analysis of 12 studies found that women who had been through the menopause had around 2.4 times the odds of having a fatty liver compared with women who had not. These were snapshot-style studies, so they cannot prove cause and effect, but for midlife women and those with PMOS it is one more reason to keep an eye on metabolic health.

Why It Is About More Than Your Liver
The NHS describes four stages. Most people only ever have the first, where fat has built up but the liver is not damaged. In a smaller number of people the fat triggers inflammation (MASH), which can lead to scarring (fibrosis) and, eventually, cirrhosis.

The wider picture matters just as much. A meta-analysis of 36 studies involving 5.8 million people found that those with a fatty liver had a 45% higher risk of heart attacks, strokes and other cardiovascular events. Another, covering more than 500,000 people, found just over double the risk of going on to develop type 2 diabetes.

These are observational studies, and researchers are still debating how much of the extra risk comes from the liver itself and how much from the risk factors that travel with it. Either way, cardiovascular disease, rather than liver disease, is the leading cause of death in people with MASLD. That is why a fatty liver deserves to be taken seriously as an early signal about metabolic and heart health.

How Is It Found?
Usually by accident. According to the NHS, MASLD does not usually cause symptoms, although some people notice tiredness, feeling generally unwell or discomfort under the right side of the ribs. It tends to come to light when blood tests or a scan are done for another reason.

It is also worth knowing that normal liver blood tests do not give the all-clear. NICE specifically advises clinicians not to rely on routine liver blood tests to rule the condition out. If your GP suspects MASLD, they will ask about alcohol, check your weight and waist measurement, and may arrange further blood tests or an ultrasound scan. They may also check for scarring, for example with a blood test called the ELF test, which features in NICE guidance.

If you recognise yourself in any of this, or you have type 2 diabetes, PMOS, raised blood pressure or raised cholesterol and have never had your liver checked, it is worth a conversation with your GP.

The Encouraging Part
The NHS is clear that healthy lifestyle changes can reduce the build-up of fat in the liver and help repair damage or stop it getting worse. Unless the condition has progressed, these changes are usually the only treatment needed. Its advice is to eat a healthy, balanced diet, be active for at least 150 minutes a week, lose weight if you are overweight, keep alcohol to no more than 14 units a week and not smoke.

European guidelines add that, for people living with overweight, a sustained weight loss of 5% or more is the target recommended to reduce liver fat. New medicines for more advanced disease are also being assessed for NHS use, and these are a matter for your GP or liver specialist.

What you will not find in any of this guidance is a liver detox, a cleanse or a miracle supplement. What matters is the everyday pattern of how we eat, move and live, and that is exactly what I will be covering in the rest of this month's blogs.

Need Some Support?
If you have been told you have MASLD, or you are concerned about your liver, your GP should always be your first port of call for testing, diagnosis and monitoring. Alongside that medical care, personalised nutrition and lifestyle support can help you turn general healthy-eating advice into realistic changes that suit your life. Why not book in a free call?

Blood Sugar and Anxiety: What You Need to Know

Key Takeaways

• Blood sugar fluctuations can trigger symptoms that mimic or worsen anxiety, including shakiness, irritability, and poor concentration
• Rapid rises and drops in glucose can activate stress hormones such as cortisol and adrenaline
• Cravings, energy dips, and feeling “hangry” are often physiological responses to unstable blood sugar rather than lack of willpower
• Balanced meals that include protein, healthy fats, and fibre can help support more stable energy and mood
• Consistent eating patterns and simple nutrition strategies can reduce the cycle of anxiety, cravings, and energy crashes

If you experience anxiety, shakiness, irritability, or sudden drops in energy, did you know that your blood sugar levels may be playing a role?

While anxiety has many causes and can be influenced by psychological, environmental, and physiological factors, blood glucose regulation – or blood sugar balance - is one area that is often overlooked. Yet it could potentially have a big impact on how calm, focused, and emotionally balanced you feel throughout the day.

For many clients, symptoms such as anxiety, low mood, brain fog, and intense cravings are closely linked to how and when they eat.

How Blood Sugar Fluctuations Affect Anxiety

Blood sugar, or blood glucose, refers to the level of glucose circulating in the bloodstream. Glucose is the body’s primary source of energy, particularly for the brain.

After eating, blood sugar rises, triggering the release of insulin to help move glucose into cells. However, when meals are high in refined carbohydrates or lacking in protein and fat, this can lead to a rapid spike followed by a sharp drop in blood glucose.

These fluctuations can activate the body’s stress response.

When blood sugar drops too low, the body releases stress hormones such as adrenaline and cortisol to bring levels back up, as your body is concerned there won’t be enough fuel for the brain. This process can trigger symptoms that feel very similar to anxiety, including:

• Racing heart
• Feeling shaky or lightheaded
• Irritability or sudden mood changes
• Difficulty concentrating

Research has shown that maintaining more stable blood glucose levels is associated with improved mood and reduced feelings of anxiety.

If you would like a broader overview of how nutrition influences mental wellbeing, you can read my recent blog on the food–mood connection.

Common Signs of Blood Sugar Imbalance

Blood sugar imbalances are not always that obvious, and many people experience symptoms without immediately linking them to how they are eating.

Glucose is the brain’s primary fuel, so fluctuations in blood sugar can directly affect cognitive function, mood, and energy levels. When blood glucose rises and falls rapidly, this can lead to periods where the brain is temporarily under-fuelled, contributing to symptoms such as difficulty concentrating, low mood, and mental fatigue.

You may notice this as mid-morning or mid-afternoon energy dips, particularly if meals are high in refined carbohydrates or if there are long gaps between eating. Feeling irritable or “hangry” when meals are delayed is another common sign, as the body responds to falling glucose levels by activating the stress response.

Cravings, particularly for sugary or high-carbohydrate foods, can also be a physiological response rather than a lack of willpower. When blood sugar drops, the body seeks quick sources of glucose to restore balance, often driving a preference for foods that provide rapid energy.

For some individuals, these fluctuations may also present as feelings of jitteriness, restlessness, or mild anxiety between meals, reflecting the involvement of stress hormones such as adrenaline in blood sugar regulation.

Anxiety, Energy and Cravings

These symptoms are often closely interconnected and can form a reinforcing cycle over time.

For example, a meal that is mostly made up of refined carbohydrates and low in protein or fat may be digested and absorbed quickly, leading to a rapid increase in blood glucose. This is typically followed by a compensatory insulin response, which can result in a relatively sharp decline in blood sugar levels.

As blood glucose falls, the body activates counter-regulatory mechanisms to maintain energy supply to the brain. This includes the release of stress hormones such as cortisol and adrenaline, which stimulate glucose production. While this is a normal physiological response, it can also produce sensations that mirror anxiety, including a racing heart, nervousness, and increased alertness.

At the same time, the brain signals a need for quick energy, often leading to cravings for sugary or highly processed foods. If this pattern repeats regularly, it can contribute to ongoing fluctuations in energy and mood, as well as a reduced ability to tolerate stress.

Over time, supporting more stable blood glucose levels through balanced meals and regular eating patterns may help reduce this cycle and promote more consistent energy and emotional regulation. This is something I explore in more detail in my November blog on insulin resistance.

Nutrition Strategies That Support Blood Sugar Balance

The goal is not to cut carbs completely or follow hideously restrictive rules, but to support more stable blood sugar levels through balanced, consistent eating patterns.

Here are some practical strategies:

1. Build balanced meals
Include protein, healthy fats, and fibre-rich carbs at each meal. This combination helps slow the release of glucose into the bloodstream.

2. Do not skip meals
Having 3 good meals per day within a 12 hour window, can help prevent large drops in blood sugar.

3. Choose whole food carbohydrates
Opt for foods such as oats, whole grains, vegetables, and legumes – rather than bread, pasta, pastries and sugary foods - where tolerated, which provide a slower release of energy.

4. Include protein at breakfast
Starting the day with a protein-rich meal may help support more stable energy and reduce cravings later on.

5. Be mindful of caffeine
Caffeine can amplify symptoms such as jitteriness and anxiety, particularly when consumed on an empty stomach.

6. Keep it realistic
Simple, repeatable meals are often the most sustainable. Perfection is not required to see benefits.

Supporting blood sugar balance can be a helpful part of managing anxiety, but it is not a replacement for appropriate medical or psychological care where needed.

As a BANT-registered Nutritional Therapist, I do not diagnose or treat medical conditions, and I always recommend speaking with your GP if you are experiencing ongoing symptoms.

Balance Your Plate, Balance Your Energy

If you often feel your energy dipping, struggle with cravings or find it hard to stay full between meals, you are not alone. These patterns usually have less to do with willpower and more to do with how your metabolism responds to the food you eat each day.

Nutrition research often uses the term “metabolic resilience” to describe how well your body can keep things steady. A resilient metabolism can maintain stable blood sugar, regulate appetite, support mood, and keep energy more even throughout the day. It can also adapt more comfortably if life gets busy, meals are a bit rushed or sleep is disrupted.

The best bit is that you can support this resilience through balanced eating, not restriction. Great news in January! When meals include protein, fibre-rich carbs, and healthy fats, the body has what it needs to do all those things - regulate hunger, manage blood sugar and maintain steadier energy. Small changes to your plate can make a real difference to how you feel!

What Is Metabolic Resilience?

Metabolic resilience describes how easily your body responds to the demands of daily life. It reflects your ability to maintain balanced energy, appetite and blood sugar even when routines are not perfect.

A truly resilient metabolism can switch between fuel sources easily – using both fats and glucose, plus it can regulate hunger hormones well, and it helps to keep blood sugar steady and even throughout the day. This flexibility depends on several systems working well together. These include insulin sensitivity, mitochondrial efficiency (mitochondria are the powerhouses of the cell), availability of certain nutrients, and good gut health.

When resilience is low, the body finds it harder to do all these things. You may notice your energy dips more, particularly in the afternoon, you might have stronger cravings for sugary foods and drink, or difficulty concentrating or feeling hungry soon after eating. These signs are not uncommon and often improve through consistent, balanced eating patterns.

The Role of Blood Sugar Balance

Blood sugar balance is key to maintaining metabolic resilience. After eating, the body releases insulin to move glucose into cells for energy. When meals are balanced, this rise in glucose is gradual, supporting a steady release of energy.

But when meals are high in refined carbohydrates. and low in protein or fibre, they tend to cause sharper glucose spikes. These are often followed by quick drops which can trigger cravings, low energy, irritability or increased appetite.

Scientific research links frequent glucose swings to oxidative stress (which can damage cells), reduced insulin sensitivity and greater metabolic strain over time. Whereas, stabilising glucose responses helps improve hormonal signalling, appetite regulation and overall metabolic health.

Balanced eating helps achieve this by slowing digestion, moderating glucose release and supporting the body’s ability to respond effectively to insulin.

Protein, Fibre and Healthy Fats Explained

Protein

Protein supports metabolic health by slowing the rate at which food leaves the stomach and by influencing appetite hormones such as GLP-1 and peptide YY. Including protein at meals can improve satiety and reduce the likelihood of overeating later in the day. It also provides essential amino acids (protein building blocks) for enzymes and hormones involved in glucose regulation.

Practical tip: Aim for a palm sized portion of protein at each meal. Options include meat, poultry, fish, tofu, tempeh, Greek yoghurt or legumes if tolerated.

Fibre

Fibre, particularly soluble fibre, slows the absorption of glucose which supports steadier post-meal blood sugar responses. Fibre also feeds beneficial gut bacteria which produce special chemicals called short chain fatty acids, such as butyrate. These compounds influence inflammation, insulin sensitivity and appetite regulation.

Practical tip: Add vegetables to lunch and dinner, include ground flaxseed or chia seeds at breakfast and vary your plant foods throughout the week.
(Internal link: March blog on Fibre Diversity)

Healthy Fats

Healthy fats such as olive oil, nuts, seeds and avocado contribute to slow and steady energy release. They support hormonal communication, help with the absorption of fat-soluble nutrients, and promote longer lasting satiety.

Practical tip: Add a small handful of nuts to salads, top meals with seeds or drizzle vegetables with olive oil.

Everyday Nutrition Tips for Good Energy

Building metabolic resilience does not require extreme dieting. Consistency with small, achievable changes is much more effective.

Start with a balanced plate
Aim for a combination of protein, fibre-rich carbs, vegetables and healthy fats. This will naturally slow digestion, balance sugar levels, and supports stable energy.

Include protein at breakfast
A protein-rich breakfast helps regulate hunger hormones and supports steadier blood sugar through the rest of the day.
(Internal link: October blog on Balancing Blood Sugar in Midlife)

Add rather than restrict
Instead of focusing on what to cut out, think about what you can add. An extra portion of vegetables, a spoonful of seeds or a serving of protein can have a noticeable impact on energy and cravings.

Support your gut microbiome
A diverse microbiome is linked to improved metabolic flexibility and lower inflammation. Aim for a wide range of plant foods each week. Herbs, spices, nuts and seeds all count.

Reduce ultra processed foods gradually
Ultra processed foods can lead to rapid glucose rises and lower satiety. Reducing these step by step often feels more realistic and sustainable than cutting them out completely.

Eat slowly and mindfully
Taking your time to eat supports digestion and helps appetite hormones function more effectively which may reduce overeating.

Balanced snacks if needed
If you choose to snack, pair foods that combine protein and fibre such as yoghurt with berries, hummus with vegetables or nuts with fruit. This supports steadier energy between meals.

Building metabolic resilience is about nourishment rather than restriction. By balancing meals, supporting your blood sugar, and creating healthy habits, you can experience steadier energy, fewer cravings, and a more adaptable metabolism. Over time these gradual shifts support long term wellbeing in a sustainable way. Or if you’d like to discuss this further, why not get in touch with me? You can book a free call here.

Diabetes - What You Should Know About Diagnosis & Prevention

Every November, Diabetes Awareness Month highlights one of the UK’s fastest-growing health challenges. More than 5.8 million people in the UK are living with diabetes, and an estimated 850,000 remain undiagnosed (Diabetes UK, 2024).

Understanding the condition, recognising the signs, and knowing when to speak to your GP can make a real difference to long-term health.

What Is Diabetes?

Diabetes is a condition where blood sugar (glucose) levels become too high because the body can’t use insulin effectively or doesn’t produce enough of it.

• Type 1 diabetes is an autoimmune condition in which the pancreas stops producing insulin.
• Type 2 diabetes (T2D) develops when the body becomes resistant to insulin’s effects or gradually produces less of it.

T2D is the most common form, and its onset is often gradual. Many people live with pre-diabetes (also known as non-diabetic hyperglycaemia) for years without knowing.

Unchecked, high blood sugar can lead to complications such as heart disease, nerve damage, eye or kidney issues, which is why early detection and preventive lifestyle steps are so important.

How Your GP Tests for Diabetes

If you notice frequent thirst, increased urination, tiredness, blurred vision or slow-healing wounds, it’s worth discussing these symptoms with your GP.

Typical UK diagnostic tests include:

• HbA1c test – shows average blood sugar levels over the past three months.
  • A result of 48 mmol/mol (6.5 %) or higher indicates diabetes (NICE NG28).
• Fasting plasma glucose test – after at least eight hours without food.
  • 7.0 mmol/L or above may indicate diabetes.
• Oral Glucose Tolerance Test (OGTT) – measures blood sugar before and two hours after a sugary drink, used when results are borderline.

If results are raised but below diabetic range, you may be told you have pre-diabetes and offered monitoring or referral to the NHS Diabetes Prevention Programme (NDPP).

The UK National Screening Committee currently does not recommend universal screening for type 2 diabetes, but GPs are encouraged to test those with risk factors such as family history, high blood pressure, or overweight (UK NSC 2023).

Can Type 2 Diabetes Be Hereditary?

Yes, genetics can influence your risk, but it’s not destiny. Having a close relative (parent, brother or sister) with type 2 diabetes increases your likelihood two- to six-fold compared with someone without that history (Diabetes UK, 2023).  This happens because genes affecting insulin production and glucose metabolism can be inherited, but environment and lifestyle still play the largest role.

Regular activity, balanced eating, maintaining a healthy waist circumference, and not smoking all help offset this inherited risk.

Evidence That Prevention Works

Strong UK evidence shows that type 2 diabetes can often be delayed or even prevented:

• The NHS Diabetes Prevention Programme (NDPP) has helped thousands at high risk achieve significant reductions in HbA1c and weight, cutting progression rates.
• The DiRECT trial (University of Glasgow & Newcastle University, 2017–2023) demonstrated that structured lifestyle and weight-management support delivered through primary care led to remission in up to 46 % of participants at one year.
• Public Health England (now OHID) reports that maintaining healthy weight, diet quality, and regular physical activity are the most effective protective factors.

Lifestyle Strategies Beyond Nutrition

While food choices are key, several other areas influence blood sugar and metabolic health:

1. Movement and Exercise

Even modest daily activity improves how muscles use glucose. Both aerobic exercise (like brisk walking or cycling) and strength training enhance insulin sensitivity. 

Breaking up long periods of sitting is also beneficial. Weight training is essential to helping improve insulin sensitivity too.

2. Sleep Quality

Consistently getting less than seven hours’ sleep can impair glucose control.
Prioritise a regular bedtime, reduce evening screen time, and keep the bedroom dark and cool.

3. Stress Management

Chronic stress raises cortisol, a hormone that can elevate blood sugar.
Mindfulness, deep breathing, time in nature, or supportive conversations all help moderate stress responses.

4. Weight and Body Composition

Even a 5–10 % reduction in body weight can significantly improve blood sugar control. Focus on building muscle through gentle resistance exercise and balanced protein intake.

5. Regular Check-ups

For those living with diabetes, the annual review offered by the NHS includes checks for HbA1c, blood pressure, cholesterol, kidney and foot health, all vital for preventing complications (NHS Diabetes Care Processes, 2024).

For everyone else, periodic health checks for blood pressure, waist circumference, and glucose levels can help spot early warning signs.

Taking Action This Diabetes Awareness Month

Diabetes prevention isn’t about perfection - it’s about awareness and steady change.  This November, consider booking a routine health check, reviewing your lifestyle habits, and learning more about how small steps protect long-term health.

Explore related topics in:

• Insulin Resistance and Midlife Weight Gain
• Ultra-Processed Foods: The Hidden Driver of Weight Gain and Low Energy
• or browse the Recipe Section for balanced, real-food meal ideas.

If you’d like personalised support to improve your energy and metabolic health, book a Blood Sugar Balance Consultation.

Disclaimer: This blog is for general educational purposes only and should not replace medical advice. Always consult your GP or healthcare provider before making changes to your diet, medication or lifestyle.