How Metabolically Healthy Are You?
Metabolic syndrome affects an estimated 1 in 3 Australian adults. Most don't know they have it. This guide helps you understand the five criteria, assess your own risk, and take informed action.
The 5 Criteria for Metabolic Health
Metabolic syndrome is diagnosed when three or more of these five markers are in the abnormal range. But even one abnormal marker signals that metabolic dysfunction has begun.
Waist Circumference
Visceral fat around the abdomen is the strongest predictor of metabolic disease — more than BMI or total body weight.
Men: < 94 cm | Women: < 80 cm
Men: 94–102 cm | Women: 80–88 cm
Men: > 102 cm | Women: > 88 cm
Blood Pressure
Elevated blood pressure is both a symptom and a driver of metabolic dysfunction. Insulin resistance increases sodium retention and arterial stiffness.
< 120/80 mmHg
120–129 / 80–84 mmHg
> 130/85 mmHg (or on medication)
Fasting Blood Glucose
Your fasting blood glucose reflects how well your body manages sugar overnight. Elevated levels indicate insulin resistance even before diabetes is diagnosed.
< 5.0 mmol/L
5.0–5.5 mmol/L
> 5.6 mmol/L (or on medication)
Triglycerides
Triglycerides are blood fats driven primarily by carbohydrate intake and insulin levels. High triglycerides are one of the earliest markers of metabolic dysfunction.
< 1.0 mmol/L
1.0–1.7 mmol/L
> 1.7 mmol/L (or on medication)
HDL Cholesterol
HDL (‘good’ cholesterol) is protective against heart disease. Low HDL is strongly associated with insulin resistance and metabolic syndrome.
Men: > 1.3 mmol/L | Women: > 1.5 mmol/L
Men: 1.0–1.3 mmol/L | Women: 1.3–1.5 mmol/L
Men: < 1.0 mmol/L | Women: < 1.3 mmol/L
Check Your Risk
Count how many of the following statements apply to you. Be honest — this is for your eyes only.
Body Composition
- CheckboxMy waist measurement is above the healthy range
- CheckboxI carry most of my weight around my middle
- CheckboxI’ve gained more than 5 kg in the past 2 years
Blood Sugar
- CheckboxI feel tired or foggy after meals
- CheckboxI crave sugar or carbs regularly
- CheckboxI’ve been told I’m pre-diabetic or have high blood sugar
Cardiovascular
- CheckboxMy blood pressure is elevated
- CheckboxMy triglycerides are high
- CheckboxMy HDL cholesterol is low
Lifestyle
- CheckboxI eat processed food most days
- CheckboxI sleep less than 7 hours regularly
- CheckboxI’m sedentary most of the day
Count your total and find your risk level below ↓
What Your Score Means
Low Risk
You’re doing well, but prevention matters. Metabolic health can decline silently over years.
- Continue prioritising whole foods and regular movement
- Request a full metabolic panel at your next GP visit for a baseline
- Monitor waist circumference annually — it’s the earliest warning sign
- Consider our coaching to optimise performance and longevity
Moderate Risk
Early intervention can prevent progression. You likely have insulin resistance that hasn’t yet become a diagnosis.
- Book a GP appointment and request the blood tests listed below
- Reduce refined carbohydrates and processed foods as a priority
- Aim for 30 minutes of movement daily — even walking makes a difference
- Our coaching can help you create a structured plan before problems escalate
High Risk
Take action now. Metabolic syndrome is reversible with the right dietary and lifestyle changes — but the window narrows over time.
- See your GP urgently for a comprehensive metabolic assessment
- Dietary intervention is the most effective first-line treatment
- Medication may be needed alongside dietary changes — we work with your GP
- Book a free consultation with us to discuss an evidence-based action plan
Only 12% of Adults Are Metabolically Healthy
A landmark study from the University of North Carolina found that only 12.2% of American adults meet optimal levels for all five metabolic criteria — and the figures in Australia are similar. This means that nearly 9 out of 10 adults have at least one marker of metabolic dysfunction.
Perhaps most alarming is the concept of TOFI — “Thin Outside, Fat Inside.” Research shows that up to 40% of people classified as “normal weight” by BMI are metabolically unhealthy. They carry visceral fat around their organs, have elevated insulin, and are on the path toward metabolic syndrome — without knowing it, because they “look fine.”
Waist circumference and blood markers tell the real story. BMI and body weight alone are unreliable indicators of metabolic health. This is why we encourage every client — regardless of their size — to request a full metabolic panel from their GP.
The TOFI Problem
A person with a “healthy” BMI of 23 can still have elevated fasting insulin, high triglycerides, low HDL, and a waist circumference above the healthy range. Standard health checks that only measure weight and BMI miss these people entirely. Fasting insulin is the single most important test that most GPs don't routinely order.
What to Ask Your GP
Print this list or take a screenshot. These are the blood tests that give you a complete picture of your metabolic health — not just the basics.
Fasting insulin
The earliest marker of metabolic dysfunction — rises years before blood glucose does. Optimal: < 6 mU/L
Fasting glucose
Baseline blood sugar after overnight fast. Optimal: < 5.0 mmol/L
HbA1c
3-month average blood sugar. Reveals trends that single glucose tests miss. Optimal: < 5.3% (34 mmol/mol)
Full lipid panel
Total cholesterol, LDL, HDL, and triglycerides. The triglyceride-to-HDL ratio is a powerful insulin resistance marker
Liver function (ALT, AST, GGT)
Elevated liver enzymes often indicate fatty liver disease — a hallmark of metabolic syndrome
Vitamin D
Low vitamin D is associated with insulin resistance and inflammation. Common in Australia despite the sunshine
hsCRP (high-sensitivity C-reactive protein)
A marker of systemic inflammation. Elevated hsCRP links metabolic syndrome to cardiovascular risk
Ask your GP for a “fasting metabolic panel” including all the above. Most are covered by Medicare with a GP referral.
How We Can Help
At The Nutrition Science Group, we specialise in reversing metabolic dysfunction through evidence-based low carb nutrition. Whether you scored low, moderate, or high on the assessment above, our coaching is designed to meet you where you are.
Our team includes Dr Glen Davies, a GP who has helped patients reverse metabolic syndrome through dietary intervention, and Steven Hamley, whose PhD research at Deakin University focuses on the pathophysiology of insulin resistance — the metabolic driver behind every one of the five criteria above.
We work alongside your GP, not in place of them. Our role is to provide the personalised nutrition guidance and ongoing support that a standard 15-minute medical consultation simply cannot offer.
Don't Wait for a Diagnosis
Metabolic syndrome is reversible — but the longer it progresses, the harder it becomes to turn around. Book a free 15-minute consultation to discuss your results and find out how dietary changes can make a measurable difference.
Or call us on 0425 310 625 — Mon\u2013Fri, 9am\u20135pm