Metabolic Health Series
Metabolic Red Flags: A 2-Minute Self-Assessment for Women 40+
Part 1 – How This Works
Grab a note on your phone. You’ll answer 10 quick yes/no questions.
- Yes = 1 point
- No = 0 points
This is not a diagnosis—just a clear picture of where to focus.
Part 2 – The 10 Questions
- Do you crash in the afternoon (2–4 pm)?
- Do you often have strong sugar or carb cravings?
- Is your waist bigger than it used to be (or ≥ ~35" for many women)?
- Do you feel tired most days, even after sleeping?
- Do you wake at night or sleep poorly most weeks?
- Do you drink sugary beverages (soda/juice/sweet coffee) most days?
- Do you go long gaps between meals then feel shaky/irritable (“hangry”)?
- Do you move less than 150 minutes/week (about 30 min × 5)?
- Has a clinician ever mentioned high BP, high triglycerides, low HDL, high glucose/A1C?
- Do you feel stressed most days (tense, rushed, overwhelmed)?
Score out of 10.
Part 3 – What Your Score Suggests
- 0–2 = Green Light: Keep doing what works. Choose one habit to lock in.
- 3–5 = Yellow Light: Your metabolism is asking for help. Start two habits this week.
- 6–10 = Red Light: Time for a simple plan + a chat with your provider about labs if you haven’t checked lately.
Part 4 – Pick Your First Habit
If your issue is cravings/crashes (Q1–2,7):
- EAT: Protein (20–30 g) + fiber at breakfast/lunch; swap one sugary drink for water.
- MOVE: 10-minute walk after meals.
If your issue is waist gain/low movement (Q3,8):
- MOVE: 10-minute walk daily + 2 short strength sessions/week (bands/bodyweight).
- EAT: Build a metabolic plate (½ veggies, ¼ protein, ¼ smart carbs + healthy fat).
If your issue is sleep/stress (Q4–5,10):
- DE-STRESS: 2-minute breathing (inhale 4, hold 4, exhale 6 × 4).
- SLEEP: Set a caffeine cut-off ~6–8 hours before bed; dim lights 30 minutes before sleep.
If your issue is numbers/labs (Q9):
Ask for copies of your BP, triglycerides, HDL, fasting glucose, A1C.
- Start with protein breakfast + 10-minute post-meal walks while you follow up with your provider.
Part 5 – 24-Hour Action Plan
- Morning: Water on waking → protein+fiber breakfast.
- Midday: Hydrate; 10-minute walk after lunch.
- Afternoon: Protein+fiber snack (apple+nuts, yogurt+berries).
- Evening: Gentle strength 10 minutes or easy walk; screens down early; 2-minute breathing.
Your score is information, not identity. Pick one tiny habit and repeat it this week.
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Start Here:
- Cravings/crash → Protein+fiber meals; walk 10 min after eating
- Waist/movement → Daily 10-min walk; 2×/wk strength
- Sleep/stress → 2-min breathing; caffeine cut-off
- High labs → Get copies; protein breakfast; post-meal walks