METABOLIC Health

The Healthy Ageing Programme is designed to optimise your metabolism – helping you lose weight, have more energy and future-proof your health for years to come.

Metabolic Health – Nutritional Therapist

I support women over 50 improve their metabolisms.

Good metabolic health gives us energy and vitality on a day-to-day basic but also protects us from future risk of metabolic syndrome, heart disease, diabetes and vascular dementia.

Concerned woman

‘Who is metabolic health for?

 

  • Postmenopausal women looking to help themselves
  • Women struggling to lose weight
  • For women who just can’t seem to shift their tiredness
  • Those with high blood pressure and/or cholesterol
  • Women with blood sugar dysregulation, insulin resistance, pre-diabetes & diabetes
  • Those wanting to improve long term health
  • Anyone focussed on healthy ageing

What is Metabolic Health?

Metabolism is the process by which our bodies convert food into energy to fuel every single function.

A healthy metabolism keeps blood sugar levels steady, promotes good insulin sensitivity, and helps our bodies use fat effectively, preventing unhealthy weight gain.

It supports muscle and bone maintenance, which is crucial for staying active as we age. It helps regulate blood pressure and cholesterol levels to protect heart health.

In short, a well-functioning metabolism is foundational to long-term healthy ageing – your healthspan.

Blood Pressure

We have created a Healthy Ageing Clinic just for you…

What is the healthy ageing clinic?

A package of 3, one-to-one, online consultations specifically designed to improve metabolic health. Your investment – £345.

You’ll have access to me and all your resources, via your own client portal, where we can privately & securely message each other – your support all in one secure place.

Comprehensive Metabolic Health Assessment

A blood test giving a thorough overview of your health – vitamin and mineral levels, thyroid function, and risk of diabetes and heart disease.

Additional in-clinc or at-home measurements – QRisk Score, Blood pressure, Basal Metabolic Rate, Resting Heart Rate, BMI, Weight, Waist:Hip Ratio, Fat:Muscle ratio, Visceral fat, metabolic age.

Customised Nutrition Plan

I use a medically-designed, cardio-metabolic diet plan which we customise for your tastes & preferences.

HEALTH CONCERNS ADDRESSED

  • General fatigue
  • Food cravings & energy dips
  • Abdominal weight gain
  • High blood sugar
  • Insulin resistance
  • High cholesterol & triglycerides
  • Rising blood pressure
First Consultation

 Session 1

In this 90 minute session we’ll delve into your health history, concerns, and goals.

I’ll analyse and explain how your diet and lifestyle may be causing your signs & symptoms. Hopefully, you’ll have some “ha-ha” moments of realisation of how your body works and how you can improve it. 

We will do the body composition measurements in clinic, or I can explain how to do them yourself at home.

The rest of the first session is dedicated to explaining my recommendations and helping you work them into your daily life.

Appointment 2

Session 2

After the first 4 weeks, you’ll have a second session. (We will have likely been in touch online in the meantime.)

We start with a review of your progress and explanation of any blood test results. I’ll adjust your recommendations accordingly. 

Successes will be celebrated and obstacles tackled!

We’ll layer in the next level of improvements to your diet plan and also help you build daily exercise, sleep and stress management habits that will bring long-term results and lasting symptom relief.

Appointment 3

Session 3

In your last session we’ll review everything to date.

The focus is helping you overcome any difficulties and fine-tune everything.

I’ll recommend the final diet and lifestyle adjustments you can make – to continue your onward health journey.

We’ll make any adjustments to your supplement plan.

We’ll also agree on a plan to help you maintain new habits and prevent old ones creeping back in to ensure your long-term success.

We will discuss your need for any ongoing follow up sessions.

Hello, I’m Dawn

My passion is to help women feel fabulous today, and protect their health for the future.

If you believe that prevention is better then cure, then it’s time to give me a call to discuss your needs and find out if the Healthy Ageing Clinic is for you.

In the Healthy Ageing Clinic we combine the latest metabolic health research with a personalised nutrition and lifestyle plan, tailored to your needs, ensuring that you not only manage current symptoms but also enjoy a better quality of life as you age.

Why is Metabolic Health Important?

As we age, particularily around the ages of 45 and 60, our metabolisms go through a variety of changes that can affect our blood sugars, blood fats, muscle mass, bone density, how well we make energy and how much fat we store.

Maintain great energy:

Now is the time to focus on eating nutrient-rich foods to make sure our cells have everything they need to functiona optimally. It’s not all about calories, it’s about nutrients.

Stay a healthy weight:

We simply don’t need as many carbohydrates in our diet after menopause. We typically beceome less acitve and we need to adjust our diets accordingly. Reducing carbs and increasing protein at each meal keeps us satiated and helps curbs sugar cravings.

Keep blood fats & sugars stable:

The body becomes less efficient at regulating blood sugar and blood fats as we age. This increases the risk of insulin resistance, high cholesterol, prediabetes and diabetes. Therefore we need to be proactive about improving our diet & lifestyles. Eating lots of soluble and insoluble fiber from wholegrains, vegetables and fruit is crucial for digestion and regulating blood sugar.

Optimise gut bacteria:

The balance of bacteria in the gut shifts as we age. Decreasing beneficial bacteria and increasing unbeneficial bacteria raise inflammation, which in turn impacts metabolism and weight gain.

Maintain muscle mass:

Sarcopenia is the age-related progressive loss of muscle mass and strength. Muscle mass decreases approximately 3-8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. We must use resistance exericses and adequate protein consumption to preserve our muscle mass. A good muscle to fat ratio is critical for improving insulin sensitivity and improving energy.

Preserve bone density:

As oestrogen levels drop after menopause, our metabolism shifts, leading to greater bone breakdown than building. In fact, women can lose up to 20% of their bone density within 5-7 years after menopause. Maintaining bone density through a nutrient-rich diet (with plenty of calcium, vitamin D, and protein) and weight-bearing exercise is key to preserving the bone we have left. This effort can help prevent fractures, which are a leading cause of disability, and even mortality, in older age. By investing in bone health now, we set ourselves up for stronger, safer, and more active years ahead.

A landmark study – Diabetes Prevention Program (DPP)

The Diabetes Prevention Program (DPP) is a large clinical trial funded by the National Institutes of Health (NIH) in the United States.

The study found that individuals with prediabetes who made lifestyle changes – particularly those focused on diet and exercise to improve insulin sensitivity – reduced their risk of developing type 2 diabetes by 58% over three years. For participants over 60, the risk reduction was even higher, at 71%.

The study specifically showed that moderate weight loss (5-7% of body weight) and engaging in regular physical activity (150 minutes per week) were key to enhancing insulin sensitivity, leading to better blood sugar control. These changes proved more effective than medication alone, highlighting the power of lifestyle interventions in reducing diabetes risk.

Metabolic Testing

A highly recommended blood test covering all metabolic markers. Blood test £159 plus £59 for nurse to attend your home to take the sample.

Additional in-clinc or at-home measurements – QRisk score, Blood pressure, Basal Metabolic Rate, Resting Heart Rate, BMI, Weight, Waist:Hip Ratio, Fat:Muscle ratio, Visceral fat, metabolic age.

Identifying abnormalities through testing allows me to develop a highly targeted plan for your symptoms.

Metabolic Tests
How to improve metabolism

How to improve metabolism?

Nine comprehensive strategies on how to improve metabolism, minimise weight gain, have better energy and help prevent the cascade of metabolic health issues.

Learn how to aviod fatigue, insulin resistance, and reduce your risk of chronic diseases like heart disease and diabetes, that come with poor metabolic health.

World Diabetes Day 2024

World Diabetes Day 2024: Nutrition and exercise insights.

Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose, a.k.a. blood sugar.

Type 2 diabetes develops when the body becomes resistant to insulin and/or doesn’t produce enough insulin, leading to raised and inflammatory blood glucose levels.

Probiotics after antibiotics

Probiotics after antibiotics

Antibiotics are designed to target harmful bacteria causing infections. Unfortunately, they do not discriminate between good and bad bacteria.

When you take broad-spectrum antibiotics, they can significantly reduce the diversity of your microbiome by killing off beneficial bacteria alongside the pathogens. 

METABOLIC HEALTH FAQ’s

What is metabolic health? And why is it important?

Metabolic health refers to how well our body processes and balances energy, which involves managing the calories we consume and burn, as well as our body’s ability to use nutrients effectively. In a healthy metabolism, blood sugar levels remain stable, insulin sensitivity is high, and the body efficiently utilizes fat for energy while supporting muscle and bone health. Nutrients like protein, healthy fats, vitamins, and minerals are essential for keeping metabolism running optimally, supporting everything from cell repair to hormone balance.

When our metabolism doesn’t function well (often without obvious symptoms), we may experience low energy, poor weight management, and even heightened risks for metabolic conditions like diabetes, high blood pressure, and heart disease. This can limit our vitality and quality of life over time. Making a strong, balanced metabolism crucial for healthy aging and overall well-being.

How does nutrition affect metabolism?

Nutrition plays a key role in driving and regulating metabolism, the body’s process of converting food into energy. Here’s how it works:

  1. Macronutrients: The carbs, fats, and proteins you eat provide the fuel for metabolic processes. Carbs give quick energy, fats provide a steady, longer-lasting source, and proteins are essential for building and repairing tissues, which maintains a healthy metabolism.
  2. Micronutrients: Vitamins and minerals, like B vitamins, iron, magnesium, and zinc, are vital for enzymes that control metabolic reactions. Deficiencies can slow down metabolism and affect energy levels, immunity, and more.
  3. Blood Sugar Regulation: Foods that help maintain stable blood sugar levels, like whole grains and proteins, keep insulin and energy levels steady, preventing spikes and crashes. This supports healthy insulin sensitivity, reducing the risk of metabolic issues over time.
  4. Gut Health: Fiber-rich foods and probiotics promote a healthy gut microbiome, which impacts nutrient absorption, blood sugar control, and even fat storage.

In short, balanced nutrition is foundational to a healthy metabolism, impacting everything from energy levels to hormone balance and overall metabolic function.

What are the benefits of improving metabolic health?

Improving metabolic health brings a wide range of benefits, supporting both your immediate well-being and long-term health:

  1. Steady Energy Levels: Balanced blood sugar and improved insulin sensitivity mean fewer energy crashes and more consistent energy throughout the day.

  2. Weight Management: A healthy metabolism aids fat burning, making weight management easier and more sustainable.

  3. Preserves Muscle Mass and Bone Density: A well-functioning metabolism supports muscle mass and bone density, which are critical for maintaining strength, mobility, and resilience, especially as we age.

  4. Reduced Disease Risk: Enhanced metabolic health lowers the risk of type 2 diabetes, heart disease, high blood pressure, and certain cancers, promoting longevity and quality of life.

  5. Enhanced Mental Clarity: Stable blood sugar levels improve concentration, focus, and mood by providing the brain with a steady fuel source.

  6. Better Hormone Balance: A balanced metabolism supports hormonal health, which is especially important for post-menopausal women managing shifts in estrogen and progesterone.

  7. Stronger Immune System: A balanced metabolism and stable blood sugar strengthen the immune system, helping the body fend off infections effectively.

How does Dawn personalise her approach to metabolic health?

Dawn personalises her approach to metabolic health by prioritising thorough testing at the outset and meeting each client “where they are.” Recognising that everyone has a unique starting point, she tailors her recommendations to fit each client’s current lifestyle and readiness, ensuring changes feel manageable and sustainable.

Her osteopathic, nutritional and functional medicine training approach means she incorporates key lifestyle elements like diet, exercise, stress management, and sleep to address the individual’s specific needs and goals. Dawn’s focus is on steady progress rather than perfection, guiding clients toward real, lasting improvements in their metabolic health.

What is the Healthy Ageing Clinic?

The Healthy Ageing Clinic is a personalised program offering three, one-to-one online consultations focused on improving metabolic health. For £345, you gain exclusive access to Dawn, along with a private client portal where you can securely message her between sessions for consistent support.

This package includes:

  • Comprehensive Metabolic Health Assessment: A thorough blood test to evaluate key health markers, including vitamin and mineral levels, thyroid function, and your risk of diabetes and heart disease.
  • Additional In-Clinic or At-Home Measurements: Track your blood pressure, basal metabolic rate, resting heart rate, BMI, weight, waist-to-hip ratio, fat-to-muscle ratio, visceral fat levels, and metabolic age for a well-rounded picture of your health.
  • Customised Nutrition Plan: Dawn uses a medically-designed cardio-metabolic diet plan, fully tailored to suit your tastes and preferences, to support your unique metabolic health needs.

This clinic package provides you with the resources and support to make sustainable, impactful changes, setting you on the path to healthier ageing and enhanced metabolic health.

How can metabolic health impact ageing?

Metabolic health is one of the most powerful predictors of how we age, affecting our energy, vitality, and resilience at every stage of life. When our metabolism functions well, our cells receive a steady, balanced supply of energy, which reduces inflammation, boosts immunity, and preserves muscle and bone strength—key factors in maintaining mobility and independence as we grow older.

Poor metabolic health, on the other hand, accelerates ageing, leading to fatigue, weight gain, and increased risks of conditions like diabetes, heart disease, and cognitive decline.

By nurturing our metabolic health now, we can age with strength, energy, and confidence, staying active and engaged with life for years to come. Simply put, prioritising metabolic health is investing in your healthspan.

Can improved metabolic health slow the ageing process?

Yes, improved metabolic health can indeed slow the ageing process. Studies consistently show that metabolic health markers like blood sugar, insulin sensitivity, and cholesterol levels directly influence how well we age.

Research from the National Institute on Aging found that people with well-regulated blood sugar and insulin sensitivity had a 20% lower risk of age-related diseases like diabetes, cardiovascular disease, and dementia.

Another study published in Cell Metabolismdemonstrated that individuals who maintained lower blood sugar and healthier lipid profiles showed fewer signs of cellular ageing and reduced inflammation, which are key factors in slowing the ageing process.

Additionally, a 2018 study published in The Lancet linked improved metabolic health with longer telomeres—the protective caps on our DNA that shorten as we age. Longer telomeres are associated with greater longevity and reduced risk of chronic diseases. These findings suggest that by optimising metabolic health through balanced nutrition, exercise, and lifestyle choices, we can influence our biological age, not just our years, slowing the effects of ageing and promoting a longer, healthier life.

What steps can I take to improve my metabolic health as I age?

Improving metabolic health as you age requires a proactive, well-rounded approach to support your body’s key systems over time. Here are some essential steps:

  1. Seek Professional Guidance: Working with a professional can provide you with proper assessments—like blood tests for glucose, lipid levels, and liver function, as well as metrics for body composition and metabolic age. Regular tracking allows you to monitor your progress and ensure that your efforts are effective.
  2. Support Liver Health: Your liver is crucial for metabolism, detoxifying the body and processing nutrients. Minimise alcohol and avoid unnecessary medications to reduce liver strain and promote optimal function.
  3. Care for Your Pancreas: Eating whole-food carbs, like vegetables, whole grains, and legumes, helps maintain insulin sensitivity, reducing the burden on your pancreas and supporting balanced blood sugar.
  4. Control Blood Sugar: Avoid processed foods high in added sugars, which can cause blood sugar spikes. Instead, choose nutrient-dense foods to help keep your energy steady and prevent insulin resistance.
  5. Manage Stress: Chronic stress elevates cortisol and can disrupt thyroid hormones, which are essential for metabolism. Incorporate stress-relieving practices like mindfulness, exercise, or hobbies to help keep cortisol and thyroxine levels balanced.
  6. Monitor and Adjust: Periodic assessments and tracking are vital. Regular blood work, body composition analysis, and check-ins with a professional help you make necessary adjustments as you go.

By following these steps, you actively support metabolic health and help slow down the ageing process, promoting energy, resilience, and longevity in your later years.