Want to improve your health? Start here. These 10 simple strategies combine science-backed insights and practical tools to help you take control of your well-being. From managing blood sugar to better sleep, here’s what you need to know:

1. Monitor blood sugar with CGM: Use continuous glucose monitoring (CGM) to track real-time glucose levels and understand how food, exercise, stress, and sleep affect your body.
2. Plan balanced meals: Build meals with the right mix of vegetables, proteins, complex carbs, and healthy fats.
3. Exercise regularly: Aim for 150 minutes of moderate activity weekly to improve blood sugar and overall health.
4. Track health with digital tools: Use apps and wearables to monitor glucose, sleep, activity, and nutrition.
5. Reduce daily stress: Manage stress with exercise, mindfulness, and better sleep to stabilise blood sugar.
6. Get better sleep: Prioritise 7–9 hours of quality sleep for improved metabolism and reduced cravings.
7. Drink enough water: Stay hydrated to help regulate blood sugar and support kidney function.
8. Try Time-Restricted Eating (TRE): Eat within a 6–10-hour window to align with your body’s natural rhythms.
9. Cut back on processed foods: Focus on whole, minimally processed foods to improve gut health and reduce blood sugar spikes.
10. Work with a nutrition coach: Get expert guidance tailored to your lifestyle and health goals.

These steps are easy to follow and can lead to lasting improvements in your metabolic health. Start small - choose one strategy today and build from there.

1. Monitor blood sugar with CGM

Continuous glucose monitoring (CGM) is a tool that uses a small sensor placed under the skin to track your glucose levels throughout the day. It provides real-time updates on how your body reacts to everyday activities like eating, exercising, and sleeping.

A 2021 study with 665 participants found that just 10 days of CGM use improved time in range (TIR) for both healthy adults and those with type 2 diabetes. For healthy individuals, glucose levels typically stay between 3.9 and 7.8 mmol/L about 96% of the time, with an average daily reading of 5.5 mmol/L

Here's a breakdown of what CGM monitors and why it matters:

Nicole W. shared her experience, saying, "Using Vively has been such an eye-opening experience! It's really helped me understand the impact of different factors (food, sleep, exercise, stress) on my glucose levels."

CGM data can also identify individuals with impaired glucose tolerance with 91.4% accuracy, making it a powerful tool for early intervention and lifestyle adjustments.

To get the most out of CGM:

• Match hunger cues with glucose readings
• Track how exercise affects your blood sugar
• Identify stress-related glucose spikes and adjust your stress management techniques
• Use the data to fine-tune your meal timing and food choices

As Ben H. noted, "Great product! I've learned so much about my body through using the CGM. The dietitian Charlotte is also amazing and gives great support. Definitely recommend!"

‍Want to understand how real-time data can transform your health? Discover the 7 powerful ways CGM supports better metabolic health in our latest guide.

2. Plan balanced meals

Planning balanced meals is an effective way to stabilize blood sugar and support your metabolism. Research highlights that the right mix of macronutrients can help maintain steady energy levels throughout the day.

Just like CGM data helps guide lifestyle decisions, balanced meals are a key part of managing metabolic health.

Here’s a simple structure for building a balanced plate:

This approach doesn’t just help prevent blood sugar spikes - it also provides the nutrients your body needs to thrive. Vively’s lead dietitian, Charlotte Battle, emphasises:

"Balanced eating isn't just about calories. It's about supporting stable energy, better glucose control, and long-term health. When you combine quality proteins, healthy fats, and smart carbs in every meal, you're giving your body the tools it needs to thrive."

To create metabolically healthy meals, focus on adding fibre, omega-3 fatty acids, colourful vegetables, probiotics, and limit refined sugars. For example, a study found that participants consuming 51 grams of fibre daily had better glucose levels compared to those eating only 15 grams, even when their calorie intake was the same.

For the best results, aim for a macronutrient breakdown of 40% carbohydrates, 30% protein, and 30% fat in each meal.

Meal planning tips

• Prep vegetables and protein ahead of time.
• Use stable bases like cauliflower rice for your meals.
• Boost fibre intake with beans or cruciferous vegetables.
• Add fermented foods such as unsweetened yoghurt or kimchi.
• Time your meals wisely - starting with protein or healthy fats can help reduce glucose spikes.

‍Explore a dietitian-approved 7-day meal plan for prediabetes that pairs perfectly with your CGM insights to support better blood sugar control.

3. Exercise regularly

Adding regular exercise to your routine is a powerful way to support metabolic health. When paired with balanced meals, physical activity plays a key role in managing blood sugar levels. Research highlights that consistent exercise can help lower haemoglobin A1c (HbA1c) and fasting plasma glucose levels, leading to better glycaemic control.

You don’t need an intense workout to see results. Studies suggest that 40- to 60-minute sessions, 3-5 times a week (about 150 minutes total), can improve glycemic control, body mass index (BMI), and waist circumference. Even working out just 1–2 days a week can help reduce blood sugar levels.

Meta-analysis findings

Exercise tips for better results

A well-rounded exercise plan combines different types of physical activity. Here are some practical tips backed by research:

• Monitor blood sugar: Check your glucose levels before, during, and after exercise to hypoglycaemia, especially if your glycaemic control is already steady.
• Start small: Even light activity, like walking or stretching, can break up long sitting periods and benefit your metabolism.
• Stay consistent: Studies show that exercising 3-4 times a week can significantly improve HbA1c levels.

People with a higher BMI often see greater improvements in glycaemic control from regular exercise. For individuals with type 2 diabetes, physical activity has been linked to a 4.2% increase in Time in Range.

Learn how regular movement can support your mind as well as your body in this guide on enhancing mental health with exercise.

4. Track health with digital tools

Digital tools are transforming how we monitor our health, offering real-time updates and helping us understand how daily choices affect overall well-being. These tools empower you to make informed decisions about your lifestyle.

Features to prioritise

When selecting digital health platforms, look for tools that offer:

• CGM data integration: Sync with continuous glucose monitors for seamless tracking.
• Wearable compatibility: Connect with popular fitness devices for a unified view.
• Meal tracking: Log and analyse meals to understand dietary impacts.
• Professional support: Access expert advice for tailored health strategies.
• Data Insights: Analyse trends to identify patterns and make adjustments.

Making sense of your data

By combining data from multiple sources, digital tools provide a comprehensive view of your health.

This holistic approach makes it easier to identify connections and take meaningful action.

Why integrated tracking matters

Continuous tracking can uncover trends that occasional tests might miss. For instance, your daily monitoring revealed issues like insulin resistance and dawn phenomenon that weren’t detected during quarterly evaluations.

The role of expert support

While tools like CGMs and meal trackers are helpful, working with professionals can elevate your results. Data shows users working with nutrition coaches achieve 1.6x better outcomes

"Vively really helps me feel supported in my journey towards better health. It's so easy to use & gives great real time readings & suggestions of how my body could best use food, exercise & rest. A great innovation!"

"I had considered just buying the CGM and using the freestyle libre app directly, but vively is definitely worth it for all the scientific context and data integration it provides. The app is very insightful."

You can read more about Vively’s member stories here.

Practical tips for success

Make the most of your digital health tools with these strategies:

• Connect your devices: Sync CGM data with fitness trackers and meal apps.
• Analyse weekly patterns: Review trends to understand what affects your metabolic health.
• Monitor food reactions: Track how specific meals influence your glucose levels.
• Seek expert advice: Use coaching services for personalised recommendations.

5. Reduce daily stress

Chronic stress can disrupt your metabolic health. Studies show that stress triggers cortisol release, which can lead to cravings for sugary and fatty foods. This cycle may contribute to unhealthy eating habits and metabolic challenges.

How stress affects blood sugar

Stress causes your body to release hormones like glucagon, cortisol, and adrenaline, which can raise blood sugar levels. High cortisol levels, especially when paired with sugar intake, can lead to visceral fat buildup, increasing the risk of cardiovascular and metabolic diseases.

Proven stress management techniques

Incorporate these practices into your routine to support your metabolic health.

Simple ways to manage stress

Effectively reducing stress involves a mix of strategies. Here are some practical, research-backed tips:

• Tweak your environment: Create calming spaces, limit stress triggers, and reduce screen time before bed.
• Move your body: Try progressive muscle relaxation or gentle yoga to ease tension. Break up long periods of sitting with movement.
• Focus on nutrition: Choose whole foods that help lower cortisol levels. Cut back on caffeine and alcohol, and drink plenty of water throughout the day.

While self-care is essential, professional support can make a big difference. Reach out to mental health professionals for personalised approaches like Cognitive Behavioural Therapy (CBT) to better manage stress.

Track your stress levels

Pay attention to how stress affects your overall health. Monitor changes in:

• Sleep quality and consistency
• Daily energy levels
• Patterns of emotional eating
• Blood sugar fluctuations during stressful times

6. Get better sleep

Good sleep plays a key role in maintaining healthy metabolism and stable blood sugar levels. Along with balanced meals and regular exercise, getting enough rest is essential for overall metabolic health. Sleep deprivation can decrease glucose tolerance by over 40%, creating effects similar to those seen in ageing adults.

Sleep loss also disrupts hormones: leptin decreases by 18%, ghrelin increases by 28%, hunger goes up by 23%, and cravings for carbs rise by 33%.

Creating an ideal sleep environment

Here’s how to set up your bedroom to promote better sleep:

A well-prepared sleep environment supports better rest and recovery.

Tips for improving sleep quality

Consider these strategies to sleep better:

• Stick to a regular sleep schedule, even on weekends.
• Stay active during the day, but avoid intense workouts near bedtime.
• Skip heavy meals and alcohol before going to bed.
• Limit fluids before sleep to reduce nighttime awakenings.

Track your sleep

After making changes to your environment and habits, monitor your sleep to see improvements. Pay attention to how many hours of uninterrupted sleep you get, your energy levels in the morning, appetite changes, and blood sugar stability. Sleeping less than 7 hours a night can raise the risk of type 2 diabetes, with a pooled relative risk of 1.28 for those sleeping 5–6 hours or less per night.

When to consult a specialist

If you struggle with falling asleep, wake up frequently during the night, feel excessively tired during the day, or snore loudly (a possible sign of sleep apnoea), it’s time to seek professional advice.

Conditions like obstructive sleep apnoea are tied to glucose intolerance and insulin resistance. Treatments such as continuous positive airway pressure (CPAP) can help manage these issues effectively.

7. Drink enough water

After improving sleep for hormone balance, staying hydrated is another key step to managing blood sugar. Water helps your kidneys flush out excess sugar through urine and keeps your blood glucose levels in check.

How much water do you need?

Here’s a general guideline for daily water intake:

• Women: 68–91 fl oz (2–2.7 litres)
• Men: 85–125 fl oz (2.5–3.7 litres)

Why hydration matters for blood sugar

Studies have found that restricting water for just three days can lead to higher blood sugar levels and more intense sugar spikes after eating.

Easy ways to stay hydrated

Signs you might be dehydrated

High blood sugar can worsen dehydration, and in severe cases, it may lead to diabetic ketoacidosis (DKA). Look out for these symptoms:

• Dark-colored urine
• Feeling very thirsty
• Dry mouth
• Fatigue
• Reduced urine output

Real benefits of drinking water

In an eight-week study, people with type 2 diabetes who drank water before meals saw improvements in their fasting glucose levels.

To stay hydrated:

• Swap sugary drinks for water
• Keep a water bottle handy
• Monitor your urine colour – pale yellow is ideal
• Drink more during exercise or hot weather

Your kidneys can handle about one litre of water per hour, so it’s best to spread your fluid intake throughout the day instead of drinking too much at once.

8. Try Time-Restricted Eating (TRE)

Time-restricted eating (TRE) focuses on eating within a 6–10-hour window, emphasising when you eat rather than what you eat. This approach aligns with your body's natural rhythms to support better metabolic health.

How TRE Works

Your body follows natural circadian rhythms that impact metabolism. Eating outside these rhythms can disrupt metabolic processes.

Benefits for blood sugar management

Clinical research highlights several advantages of TRE:

These findings point to TRE as a helpful tool for managing blood sugar and improving insulin function.

Starting with TRE

Choose an eating window that aligns with your daily routine and natural rhythms. For example, eating between 8:00 AM and 6:00 PM gives you a 10-hour window followed by 14 hours of fasting.

Tips for success

• Gradually reduce your eating window by 1–2 hours to adjust comfortably.
• Stay hydrated during fasting periods.
• Track your progress to see the impact on your health.

A 2021 study found that individuals with type 2 diabetes who followed a 10-hour eating window experienced better insulin sensitivity and blood sugar control.

Common TRE schedules

The key is consistency. Pick a schedule that works for your lifestyle to support long-term metabolic health while building on other strategies in your journey.

9. Cut back on processed foods

In the U.S., about 60% of daily calories come from highly processed foods. This highlights the need to reduce processed food consumption to improve metabolic health, building on the lifestyle changes already discussed.

How processed foods affect metabolic health

Research reveals that diets high in processed foods can lead to consuming an extra 500 calories daily compared to whole-food diets. This increases the risk of metabolic syndrome by 79%.

Levels of food processing

Why reducing processed foods helps

Cutting back on processed foods can improve gut microbiome diversity, lower inflammation, stabilise blood sugar, and enhance feelings of fullness. These benefits align well with insights gained from continuous glucose monitoring (CGM).

How to make better choices

Focus on fresh poultry, fish, legumes (either dried or low-sodium canned), plain whole grains, and fresh or frozen vegetables without added seasoning. When buying packaged items, look for short ingredient lists with no artificial additives.

Snack smarter

Try these simple, healthier snack options:

• Fresh-cut fruits
• Raw veggies with homemade dips
• Plain or low-sugar yogurt
• Roasted chickpeas
• Homemade trail mix with nuts and seeds

10. Work with a nutrition coach

A nutrition coach can turn confusing health advice into clear, actionable steps. They provide personalised guidance to help you improve and maintain your metabolic health.

The whole-person approach

A nutrition coach doesn't just focus on food. They look at every part of your life to create a plan that works for you. Here's a breakdown:

Why work with a nutrition coach?

A nutrition coach simplifies complex health information and tailors it to fit your life. This is especially helpful for managing specific issues like PCOS or navigating life changes like menopause.

Tips for choosing a coach

• Look for someone who listens and communicates clearly.
• Check their experience with cases similar to yours.
• Find a coach who looks at your overall health, not just diet.
• Make sure their schedule and communication style match your needs.
• Go with someone you feel comfortable working with.

How to get the most out of It

• Share details about your lifestyle and habits.
• Set clear, achievable goals together.
• Keep communication open and honest.
• Stick to the agreed action steps.
• Give feedback to adjust the plan as needed.

A nutrition coach can tie together the tools and strategies you've already explored, giving you a well-rounded plan to improve your metabolic health.

Conclusion

Improving your metabolic health doesn’t have to be complicated. By following these proven methods, you can see real changes in your overall well-being.

Quick-start action plan

Kick off your health journey with these practical steps:

These steps are designed to reinforce the strategies discussed earlier, setting you up for success.

Research backs this up: nutrition coaching delivers 1.6x better results compared to going solo, helping over 12,000 people achieve lasting health improvements. Renee also shares her experience:

Your next steps

Take the next step by incorporating nutrient-rich foods, aiming for seven to nine hours of quality sleep, and staying active every day. Start small - pick one strategy to focus on today and build from there.