Metabolic Health Hacks + Fab Four™ Method

Blood sugar balance is the key to metabolic health

The food we eat directly impacts glucose response, and without balanced blood sugar, we become insulin resistant. A natural spike in blood sugar can also occur from external factors, including stress, exercise, lack of sleep, and excessive caffeine intake. These spikes are normal and can be manageable when we prioritise balanced meals that support blood sugar balance. Beyond spontaneous caloric reduction, a low carb diet high in protein, fats, and fiber has been shown to positively affect the efficiency of energy used and support a healthy metabolism. NOW Wellness Expert and Holistic Health Coach Kelly LeVeque created the Fab Four^™ Method to help maximise metabolic health, and ensure a balanced blood sugar response with every meal. 

Read on for Kelly’s science-backed method to boosting metabolism and metabolic health, starting with her Fab Four^™ smoothie and how to build your plate with the Fab Four^™ components throughout the day.

Boost Your Metabolism Every Morning

How and when we break our fast impacts energy, satiety, and blood sugar levels for the rest of the day. In the morning, glycogen stores are significantly depleted after digesting throughout the night. In this fasted state, your first meal is going to have the biggest impact on your blood sugar levels. I recommend all my clients start their day with a minimum of 30 grams of protein within 2 hours of waking. Protein is able to assimilate in the body better and replenish the body with the fuel it needs to function properly in this fasted state. Starting your day with a high protein meal has also been shown to benefit muscle health and support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and decreasing the desire to snack at night.

There is convincing evidence that increasing protein intake, specifically during our first meal, increases thermogenesis and satiety compared to food with lower protein content. High-protein meals require more energy to digest and metabolise, leading to an increase in energy expenditure for the rest of the day. Two recent randomised trials found that biasing food intake toward the end of the day increases appetite and may reduce energy expenditure. Both studies reported that eating later in the day resulted in significantly higher ratings of hunger compared to eating earlier in the day. The studies found that late night eaters also had less energy expenditure compared to those eating earlier.

One way I ensure I am getting enough protein in the morning, along with fiber, vitamins, and minerals, is with my Fab Four^™ smoothie. This simple habit sets me up for success for the entire rest of the day. The Four^™ method is designed to balance your blood sugar with four main components: protein, fat, fiber, and greens to keep you full and balanced. I incorporate Four^™ meals every 4-6 hours to support blood sugar balance, satiety levels and ensure I am reaching my daily protein intake needs.