The term metabolic syndrome is used often to describe a myriad of problems that stem from not following a healthy lifestyle.

So what is metabolic syndrome and, most importantly, what we can do to turnaround the risk factors of metabolic syndrome?

Metabolic syndrome is characterized by 5 cardiovascular disease risk factors that include:

– poor glucose control or diabetes,

– overweight and obesity

–  hypertriglyceridemia,

– suboptimal levels of high-density lipoprotein cholesterol (HDL-C)

– hypertension.

Those with ≥ 3 of these risk factors would be classified as having metabolic syndrome.

Essentially, this means anyone with metabolic syndrome is three times as likely to have a heart attack and five times as likely to develop type II diabetes compared to someone that doesn’t have metabolic syndrome.


Get empowered to fight back!

Now that we know what it is and the risk factors involved; let’s take a look at two things that can put the brakes on this and reverse the risk factors associated with metabolic syndrome.


FIRE (Focused Intense Resistance Training) was recently highlighted in a published review as an effective intervention of metabolic syndrome independent of additional exercise modalities. These reviews focus on the impact FIRE can have on each individual component of metabolic health.

Also, several cross-sectional studies have identified an inverse relationship between muscular strength and the prevalence of metabolic syndrome. Experts proposed that including FIRE in your program is responsible for both the increased strength and reduced metabolic risk identified in these studies.

A recent cross-sectional study was undertaken to:

1) determine the proportion of adults who participate in resistance exercising by demographic characteristics;

2) examine the association between weight lifting and frequency/risk estimates of metabolic syndrome in a national representative sample of U.S. adults.

This cross-sectional study used six years of data from 1999-2004 National Health and Nutrition Examination Survey (NHANES), a continuous survey designed to provide national estimates of the health and nutritional status of U.S. civilians.

The sample for this study consisted of 5,618 participants 20 years of age who met the following criteria:

Adult men and women who gave informed consent

• Attended a morning exam center after an overnight fast of at least eight hours

• Nonpregnant women

• Had completed data on all variables of interest

What did they find in this research?

Results suggest that men and women who report resistance exercising have a significantly lower prevalence of metabolic syndrome than those not reporting resistance exercising.

• Adults who reported resistance exercising were found to be significantly less likely to have metabolic syndrome.

Numerous research demonstrates an inverse relationship between measured muscular strength and muscle mass and the prevalence of metabolic syndrome alluding to the possible preventative effect of FIRE.

what is metabolic syndrome_2

Adults reporting that they participate in structured, progressive overload exercise have significantly lower prevalence and risk estimates of metabolic syndrome compared with those who do not report resistance exercising.

Whey Protein. Can it help turn around the symptoms of metabolic syndrome?

A recent review of the literature was performed looking at the benefit whey protein has on glucose and insulin function, body weight, body composition, blood pressure, cholesterol, inflammation, and vascular function.

Whey protein’s beneficial effects included antimicrobial and antiviral activity, immune enhancing activity, anti-cancer activity, and preservation of lean body mass.

Whey protein reduced peak glucose response and improved insulin sensitivity in response to a meal in diabetic persons.

When looking at metabolic syndrome and type II diabetes, controlling insulin and blood glucose may perhaps be the most important factor in preventing the other morbid conditions associated with the disease.

Ingestion of whey protein improved insulin sensitivity over a 6-week period and lowered fasting insulin levels over a 12-week period. Consumption of 55 grams of whey protein isolate daily for 12 weeks resulted in reduced plasma insulin concentrations in both overweight and obese individuals.

Bottom line take home message

FIRE is a science-based, research-proven method of resistance exercise designed to change body shape. It is the cornerstone of the metabolic precision online body transformation course. I design customized programs for clients according to the current state of their metabolism and their goals.

Metabolic timing with the correct nutrients at the right time is absolutely crucial to achieving the body shape you desire. A big part of the metabolic precision online transformation course is how to structure your meals according to your workouts and how to utilize the metabolic window to its full advantage.

Nutrient timing with whey protein is a big part of this and will dramatically assist in getting results and improving health.

Connect here with WatchFit Expert Dr. Paul Henning

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans