Your Guide to Cardio Metabolic Health

Whether you're looking to boost energy, balance your blood sugar, reduce inflammation, or lower your risk of chronic disease, this guide gives you practical, science-backed strategies to support your body from the inside out.

We’ll break down everything from metabolism and insulin resistance to nutrition, cholesterol, inflammation, and daily habits that make a real difference. Simple, empowering steps, all in one place, to help you feel stronger, more energised, and in charge of your long-term wellbeing.

Let’s get started.

What Is Your Metabolism?

Your metabolism is how your body turns food into energy. When it works well, you’ll have more steady energy, better weight management, and lower risk of issues like high cholesterol, type 2 diabetes, and heart disease.

Good metabolic health means your body processes food without large spikes in:

• Blood sugar

• Insulin

• Inflammation

• Blood fats

What Affects Your Metabolic Health?

Some of the key influences include:

• Thyroid function

• Body composition (muscle vs. fat)

• Blood sugar control

• Inflammation levels

• Gut health

Recommended Blood Tests

If you're working with a health practitioner, consider requesting these for a deeper picture of your metabolic health:

• Full blood count

• hsCRP (inflammation marker)

• B12, folate, and homocysteine

• Fasting glucose, insulin, and HbA1c

• Full thyroid panel (TSH, fT4, fT3, antibodies)

• ApoB, Lp(a)

• Lipid profile (LDL, HDL, triglycerides)

• Electrolytes and liver function

Why Magnesium Matters

Magnesium is vital for your heart and metabolism. Low levels are linked to a higher risk of:

• Type 2 diabetes

• High blood pressure

• Irregular heartbeat

• Cardiovascular disease

Understanding Metabolic Syndrome

Metabolic syndrome is when multiple risk factors appear together, increasing your chances of developing diabetes, heart disease, or stroke.

You may meet the criteria if you have three or more of the following:

• Waist size over 94 cm (men) or 80 cm (women)

• High LDL (bad cholesterol) and low HDL (good cholesterol)

• High triglycerides

• High blood pressure

• High blood sugar or signs of insulin resistance

What You Should Know About Cholesterol

Cholesterol is essential for hormone production, vitamin D, brain function, and healthy cell membranes. The problem arises when LDL ("bad" cholesterol) becomes too high and contributes to plaque buildup in arteries.

Optimal Levels:

• Total cholesterol: under 4

• LDL: under 3.1

• HDL: between 1.5 and 2.5

• Non-HDL: under 3.2

• Triglycerides: under 1

Common causes of high triglycerides:

• High sugar or refined carb intake

• Excess body fat

• Lack of physical activity

• Alcohol

• Stress

• Thyroid imbalance

• Fatty liver disease

Lifestyle and Nutrition Connections

• Sleep: Poor sleep increases risk of obesity, insulin resistance, and heart disease.

• Oral Health: Gum disease and poor oral hygiene can raise cardiovascular risk.

• Stress: Chronic stress increases inflammation, disrupts blood sugar, and influences poor health choices.

Nutrition for a Strong Heart

Focus on eating more of:

• Oily fish like salmon and sardines

• Berries, leafy greens, garlic, ginger, and turmeric

• Olive oil, nuts, and avocado

• Green tea

Limit intake of:

• Processed and fried foods

• Refined sugars and carbs

• Excess salt

Fibre also plays a key role in lowering cholesterol and can help improve the effectiveness of medications like statins.

Nutrients That Support Metabolic Health

• Omega-3: Supports healthy triglyceride levels and reduces blood pressure

• B Vitamins: Important for managing homocysteine

• Magnesium, Zinc, Selenium: Critical minerals for metabolic function

• Antioxidants: Found in leafy greens, berries, and green tea

• CoQ10 and L-Carnitine: Help with energy production and heart function

Understanding Insulin Resistance

Insulin resistance occurs when your cells no longer respond well to insulin, resulting in rising blood sugar levels. This is an early step toward prediabetes and type 2 diabetes.

Common causes:

• High sugar intake

• Chronic inflammation

• Stress

• Environmental toxins

• Poor gut health

What Is NAFLD (Non-Alcoholic Fatty Liver Disease)?

NAFLD is fat buildup in the liver unrelated to alcohol use. It can lead to liver damage if not addressed.

Common causes include:

• Insulin resistance

• Poor diet

• Inflammation

• Gut imbalance

• Toxin exposure

Helpful dietary approach:

• Mediterranean-style eating with whole foods, olive oil, fish, legumes

• Regular movement

• Reducing processed food

Understanding Inflammation

Acute inflammation helps your body heal, but chronic inflammation can cause damage over time and increase the risk of:

• Obesity

• Type 2 diabetes

• Thyroid issues

• Heart disease

Contributors to inflammation:

• Poor diet

• Stress

• Lack of sleep

• Toxins

• Inactivity

• Gut imbalance

• High BMI

Ways to reduce it:

• Eat a whole food, anti-inflammatory diet

• Increase omega-3 intake

• Exercise regularly

• Consider supportive supplements like omega-3, curcumin, and ginger

Mitochondrial Health (Your Cellular Energy System)

Mitochondria are the energy factories of your cells. If they’re not working well, you may feel tired, gain weight easily, or struggle with mood and focus.

To support your mitochondria:

• Eat antioxidant-rich foods like leafy greens and berries

• Include omega-3s, B vitamins, magnesium, zinc, CoQ10, and L-Carnitine

• Prioritise good sleep, regular movement, and managing stress

How to Balance Your Blood Sugar

Try these strategies daily:

• Eat breakfast within one hour of waking

• Add protein and healthy fats to each meal

• Choose whole carbs instead of refined sugar

• Walk for 10 minutes after meals

• Try a tablespoon of apple cider vinegar before eating

Signs of poor blood sugar control:

• Energy crashes or fatigue

• Brain fog

• Cravings for sugar

• Mood swings

• Anxiety or waking during the night

Key Takeaways for Heart and Metabolic Health

• Choose a Mediterranean-style diet filled with whole, nutrient-rich foods

• Balance your blood sugar with consistent meals, protein, and movement

• Support your mitochondria and liver with omega-3s, antioxidants, and key minerals

• Reduce inflammation and avoid unnecessary toxin exposure

• Exercise regularly, sleep well, and manage your stress

• Look after your gut health with fibre, prebiotics, and probiotics

If you have any questions or want to know more about how to apply these tips to your own journey, feel free to reach out to me at kylie@redefined.nz.