Metabolic Health with Dr Bethany Hough & Kalcey Gahan

At our recent Metabolic Health Education Session, Dr Bethany (Lifestyle Medicine GP) and Kalcey Gahan (Exercise Physiologist) shared practical insights into how our daily habits influence metabolic health and, ultimately, our long-term wellbeing.

Metabolic health is often discussed in relation to weight or diabetes, but it impacts far more than that. Metabolic Health affects our energy levels, mood, cardiovascular health, hormone function, brain health, and overall quality of life.

If you missed the session, or would like a recap, you can watch the recording, download the presentation, or read on to learn what Metabolic Health is all about!

What is metabolic health?

Metabolic health refers to how effectively the body produces, stores, and uses energy. This includes the regulation of blood sugar, insulin, and fat storage.

Poor metabolic health often begins with insulin resistance, a process that can develop silently for many years before a diagnosis such as type 2 diabetes is made. In Australia, metabolic dysfunction is increasingly common and is associated with a higher risk of cardiovascular disease, fatty liver disease, hormonal conditions such as PCOS, some cancers, and cognitive decline.

Common early signs can include persistent fatigue, energy crashes, difficulty losing weight, and increased cravings for sugary or carbohydrate-rich foods.

The foundations of better metabolic health

One of the key messages from Dr Hough was that improving metabolic health does not require extreme diets or complicated strategies. Instead, focusing on a few fundamental lifestyle habits can have a significant impact.

Nutrition matters

When it comes to nutrition, quality is just as important as quantity.

A simple strategy discussed was avoiding “naked carbs” by pairing carbohydrates with protein, healthy fats, or fibre to help support stable blood sugar and sustained energy levels.

Practical nutrition goals:

• Aim for ~30g of protein at each meal

• Aim for ~30g of fibre per day

• Follow a Mediterranean-style eating pattern

• Include a variety of plant foods throughout the week

Building meals around protein and fibre can help reduce cravings, improve satiety, and maintain more consistent energy throughout the day.

Prioritise Sleep

Sleep is a key pillar of metabolic health and can influence energy levels, hunger, recovery, and blood sugar regulation.

Practical sleep goals:

• Aim for 7–8 hours of sleep each night

• Keep a consistent bedtime and wake-up time

• Avoid late-night eating where possible

• Limit caffeine later in the day

• Reduce alcohol intake, particularly before bed

Small improvements to your sleep routine can have a significant impact on overall health and wellbeing.

Manage Stress

Chronic stress can impact metabolic health and energy levels.

Practical stress-management strategies:

• Practice box breathing (4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold)

• Take short "reset" breaks throughout the day

• Incorporate mindfulness or relaxation techniques

• Schedule regular time for activities you enjoy

• Prioritise movement, social connection, and sleep

Don't Underestimate Social Connection

Social connection is an important part of overall health and wellbeing, both physical and mental.

Practical steps:

• Schedule regular catch-ups with friends or family

• Join a community group, class, or sporting club

• Take opportunities to connect with others throughout your week

Key Takeaways

The overarching message from the session was that metabolic health is highly modifiable. Small, consistent actions can lead to meaningful improvements in energy, health, and wellbeing over time.

Rather than trying to change everything at once, focus on one achievable step this week:

• Add more protein and fibre to your meals

• Increase your daily walking

• Begin a strength training routine

• Establish a more consistent sleep schedule

• Incorporate a simple stress-management practice

Metabolic health is not about perfection. It's about creating sustainable habits that support your physical, mental, and social wellbeing for the long term. Small changes, repeated consistently, can have a powerful impact on overall health.

The Power of Exercise

Kalcey highlighted that exercise remains one of the most effective tools available for improving metabolic health.

The benefits begin immediately. Regular movement can improve insulin sensitivity, reduce blood sugar spikes, decrease inflammation, enhance recovery, and support better energy levels.

Over the longer term, exercise helps build muscle mass, reduce visceral fat, improve cardiovascular health, lower disease risk, and enhance quality of life.

Current recommendations include:

• At least 30 minutes of moderate activity on most days

• Strength training two or more times per week

• Functional movement exercises several times each week

• Staying active throughout the day, rather than relying on a single exercise session

Questions from the audience…