Feeling tired, hungry soon after eating or struggling with stubborn weight can leave you wondering whether something is off with your health. Metabolic health could be part of the picture – but what exactly does it mean, and how can you tell if yours is healthy?
What is metabolic health?
Metabolic health refers to how well your body processes food, uses and stores energy, and regulates blood sugar, blood pressure, and blood fats. Good metabolic health is important for reducing the chance of conditions such as type 2 diabetes and cardiovascular disease
When metabolic health declines, metabolic syndrome can develop. Metabolic syndrome is a combination of health issues that increase the chance of type 2 diabetes, heart disease, and stroke. It is diagnosed when three or more risk factors are present: high blood pressure, raised blood sugar, high triglycerides, low HDL (‘good’) cholesterol, or excess fat around the waist
Poor metabolic health is also linked to other long-term conditions, including fatty liver disease and some cancers. The good news is that metabolic health can often be improved. Eating well, staying active, getting enough sleep, and managing your weight and other risk factors can help reduce your chance of chronic disease and support your overall health
What is good metabolic health?
Good metabolic health means your body can effectively regulate glucose, insulin, fats, blood pressure, and store energy
You may not notice any obvious symptoms when your metabolic health is good
Instead, it is assessed using measurements such as:
Blood sugar – including fasting blood glucose or HbA1c
Blood pressure – within a healthy range
Triglycerides – a type of fat found in your blood
HDL cholesterol – sometimes called ‘good’ cholesterol
Waist circumference – an indicator of abdominal fat
Having healthy results across these measures generally indicates better metabolic health and a lower chance of conditions such as type 2 diabetes and cardiovascular disease
However, metabolic health isn’t simply about your weight or how you look. Someone can have a healthy BMI but still have high blood pressure, or abnormal cholesterol or blood sugar levels
How many people are metabolically unhealthy?
Poor metabolic health is surprisingly common and can affect people at any body weight. A large UK Biobank analysis found that 86% of UK adults had at least one marker of poor metabolic health.1 In the US, only 12.2% of adults were considered metabolically healthy.2
Around one-third of people in the UK have metabolic syndrome, which is diagnosed when three or more metabolic risk factors, such as high blood pressure, high blood sugar, high triglycerides, or increased waist circumference, are present.1
Because poor metabolic health often develops without obvious symptoms, many people don’t realise they are at risk. A health check can assess key markers including blood pressure, cholesterol, blood sugar, and weight
What are the symptoms of poor metabolic health?
Poor metabolic health doesn’t always cause obvious symptoms. High blood pressure, high cholesterol, and insulin resistance can develop without you knowing, making regular health checks important
You may notice non-specific symptoms such as tiredness, increased hunger, or difficulty concentrating, but these can have many causes
As blood sugar becomes harder to control, symptoms may include:
Increased thirst and peeing
Tiredness
Blurred vision
Unexplained weight loss
Slow-healing wounds or recurrent infections
Dark, velvety patches of skin around the neck or armpits and increased skin tags can also be signs of insulin resistance
If you have symptoms of high blood sugar or risk factors for type 2 diabetes, speak to your GP about having your blood glucose checked
What causes poor metabolic health?
Poor metabolic health is rarely caused by one bad habit or a lack of willpower
It develops when a combination of genetic, biological, environmental, and lifestyle factors make it harder for the body to manage blood sugar, fats, blood pressure, and energy effectively
Factors that can contribute include:
Carrying excess fat around the abdomen and internal organs
Losing muscle or being physically inactive
A diet high in refined carbohydrates – white bread, pasta, rice, flour, and sugary foods
Excess calories especially from nutrient-poor ultra processed foods
Hormonal factors, including menopause and PCOS/PMOS
Poor quality or insufficient sleep, including untreated sleep apnoea
Smoking and drinking excess alcohol
Chronic stress
Increasing age
Certain medication which can increase weight and blood sugar
Ethnicity and genetics
How to improve metabolic health
Improving metabolic health isn’t about perfection. Small, sustainable changes to your diet, activity, sleep, and weight can work together to improve how your body uses energy, responds to insulin, and regulates blood glucose, cholesterol, and blood pressure
Focus on:
Eating a balanced diet rich in fibre, protein, vegetables, and minimally processed foods
Moving regularly and building muscle, which can improve insulin sensitivity and help your body use glucose more effectively
Getting enough good-quality sleep, as poor sleep can affect appetite and blood glucose regulation
Managing your weight and other risk factors, where appropriate. Your weight is only one part of metabolic health
For some people, medication may also be appropriate. GLP-1 medicines such as Mounjaro and Wegovy can reduce appetite and support weight loss, which may improve several aspects of metabolic health alongside lifestyle changes
What to remember
Metabolic health describes how well your body regulates blood sugar, blood pressure, cholesterol, and energy
Poor metabolic health can increase your likelihood of conditions including type 2 diabetes, heart disease and fatty liver disease
It can develop without obvious symptoms and isn’t determined by weight alone
Blood pressure, blood sugar, triglycerides, HDL cholesterol, and waist circumference can help assess your metabolic health
You can improve your metabolic health with sustainable lifestyle changes. Eating a balanced diet, staying active, building muscle, getting enough sleep, and managing your weight and other risk factors can all help
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Article history
The information on this page is peer reviewed by qualified clinicians
Article also available inEnglish,German,Spanish,French,Italian,Portuguese,Hindi,Hebrew,Arabic, andSwedish
Next review due: 18 Aug 2029
18 Aug 2026 | Originally published
Dr Caroline ButlerDr Colin Tidy, MRCGP
Disclaimer: The views expressed in the community do not represent medical advice. For any health concerns, consult your GP or healthcare provider.
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