blood sugar Archives - Athletes Sanctuary

Strong on the Outside, Struggling Inside: The Metabolic Crisis Sneaking Up on Fit Men

athletesanctuary — Tue, 16 Jun 2026 05:43:41 +0000

You train consistently. You watch what you eat. Your shirt still fits. By most appearances, you're in great shape. But here's the uncomfortable truth that science is now making impossible to ignore: looking healthy and being metabolically healthy are two very different things.

The Fit Man's Hidden Risks

Research published in the CardioMetabolic Syndrome Journal found that up to 30% of normal-weight individuals are metabolically unhealthy, carrying the same hidden cardiometabolic risk factors as those with obesity, including reduced insulin sensitivity, excess visceral (central) fat, and elevated cardiovascular risk markers. This can carries a 3–4x higher risk of type 2 diabetes and cardiovascular disease compared to metabolically healthy lean individuals.

Metabolic syndrome can start to appear as a cluster of elevated fasting glucose, high triglycerides and cholesterol, high blood pressure, and central obesity. This process can be quietly progressing for years before it shows up on the bathroom scales.

Why Midlife Changes the Game

From around age 35, men experience a gradual decline in testosterone of approximately 1–2% per year. By midlife, this hormonal shift matters metabolically: testosterone plays a direct role in insulin sensitivity, lean muscle mass, and lipid metabolism.

Testosterone deficiency is strongly associated with metabolic syndrome, with hypogonadism rates reaching up to 50% in men with type 2 diabetes. Lower testosterone means less metabolic efficiency even if you're still training well.

Add in the chronic low-grade inflammation of modern life, disrupted sleep, and decades of dietary patterns that may not suit your specific genetic profile, and the picture becomes clear.

Midlife is the pivotal window to act.

Get checked

You've invested in your fitness. Now invest in your longevity. A comprehensive metabolic health review takes less time than a training session and gives you data that could change the trajectory of the next 30 years.

A thorough metabolic blood panel goes beyond standard cholesterol checks. At Athlete Sanctuary, we consider metabolic markers such as:

Fasting glucose and fasting insulin — used to calculate HOMA-IR (Homeostatic Model Assessment of Insulin Resistance), a sensitive early indicator of insulin resistance
HbA1c — reflects average blood glucose control over 3 months
Full lipid panel — total cholesterol, LDL, HDL, and triglycerides; the triglyceride-to-HDL ratio is a particularly powerful surrogate marker of insulin resistance
Triglyceride-Glucose (TyG) Index — a validated predictor of future metabolic syndrome
High-sensitivity CRP — a marker of systemic inflammation
Liver function (GGT, ALT) — metabolic dysfunction often appears in the liver first
Testosterone and SHBG — to assess hormonal contribution to metabolic risk
Uric acid — elevated levels are considered a component of metabolic syndrome

But wait- Your Genes Matter

Here's what makes personalised metabolic care genuinely different: not all metabolic risk is created equal, and not all diets work the same way for every person.

Nutrigenomics confirms dietary interventions are more precise and beneficial when customised to a person's genetic profile.

Through our comprehensive DNA genetic testing, we can identify genetic variants that influence how your body processes carbohydrates, fats, caffeine, vitamins, and inflammatory foods. Our report covers 92 genes covering areas such as digestion, energy production, athletic performance, hormones, detoxification, inflammation, stress and cognitive function and more.

This means we can tailor your nutrition plan not to a generic template, but to
your actual biology. We can also identify genetic predispositions to certain conditions giving you a powerful, proactive roadmap aligned with preventative medicine, well ahead of a clinical diagnosis.

ACT NOW

We'll run your full metabolic blood panel, review your signs and symptoms, and where indicated, integrate genetic testing to give you a truly personalised health strategy, one built around who you actually are, not who you're assumed to be.

Low zinc symptoms

athletesanctuary — Mon, 19 Jul 2021 14:00:00 +0000

The high demands of sports make athletes more vulnerable to illness, with 65% of athletes experiencing regular colds and infections. Zinc is a key nutrient required for immunity and keeping an eye out for low zinc symptoms, may just make the difference between being sick or great performances.

It can be so frustrating to put in many months of hard training only to be sidelined during a taper or on race day by heaving lungs, debilitating fatigue, and a pounding headache. Sports performance is materialised through consistency, akin to writing a book, one page at a time. Forced breaks from training due to illness detract from progress and drains confidence. Not all athletes rest when unwell and opt to “push through” the illness only to experience prolonged symptoms and more disruption to competition.

Building a robust immunity is all part of a holistic approach to coaching and training. So how do you minimise your risk of getting sick?

There are many nutrients that contribute to a healthy immune system as discussed previously.

Athletes may be more susceptible to being deficient in zinc because exercise, particularly strenuous and endurance exercise, increases zinc requirements, encourages zinc loss through sweating, and changes zinc transportation and metabolism.

In our opinion, zinc plays the most critical role in supporting athletes and immunity.

Zinc's role in hormone control and immunity

Zinc regulates several crucial processes in both your innate and adaptive immune system. Being deficient in zinc can lead to athletes becoming more susceptible to respiratory illness, particularly in the colder months.

Apart from zinc’s well-established role in immunity, this mineral, contributes to protein structure, regulates gene expression, metabolism and is the second most abundant trace element in the body after iron. Zinc deficiency can impact an athlete through hormone dysregulation (testosterone, thyroid, and growth hormones to name a few) and may affect erectile function and fertility.

Zinc is essential to maintaining optimum performance due to its function in metabolism and healthy cell division – essential in repairing damaged tissues after you exercise.

Studies show being deficient in zinc can lead to a reduction in the number of fast-twitch muscle fibres and muscle mass and performance decline. For Masters Athletes this is of particular relevance as aging is also associated with sarcopenia, the age-related loss of muscle mass, muscle strength, and physical performance.

Zinc also helps maintain blood sugar control and assists with muscle contraction during exercise, glucose metabolism, and glycogen storage.

Zinc also plays an essential role in antioxidant production by increasing antioxidant activity and inhibiting free radical production that may damage tissues, impact liver function, and prevent muscle exhaustion.

Low zinc symptoms

Apart from recurrent colds and other infections, there are many low zinc symptoms.

*Anxiety and depression

*Hormone imbalances

*Poor concentration

*Stomach pain and gas

*Slow healing

*White spots on nails

*Skin issues and acne

*Loss of appetite

*Loss or change of smell

*Changes in taste

Zinc rich foods

The most concentrated sources of zinc are contained in animal products, particularly meat, seafood and dairy. Vegan and plant-based athletes may be more susceptible to zinc deficiency due to reduced dietary intake, lowered gastric acid (which is zinc-dependent) and higher phytate consumption. Phytates found in plant-based zinc-rich foods such as legumes can inhibit zinc absorption.

Soaking nuts and seeds and legumes prior to cooking is a great way to minimise this issue and allow for greater micronutrient absorption.

Iron absorption

The gastrointestinal tract plays an important role in maintaining total body zinc homeostasis by regulating zinc absorption and excretion. In order to boost your absorption, the addition of a probiotic may be beneficial.

In certain situations, zinc supplementation may be recommended. The amount ingested, supplement form, and the timing of zinc matters. Speak to a naturopath or nutritionist with an interest in sport before self-prescribing. You’ll definitely want to avoid zinc toxicity. High zinc levels can have a detrimental impact on your performance through anaemia, copper and iron deficiency and unpleasant gastrointestinal side effects.

Zinc testing

Serum blood testing is used by some conventional practitioners to determine zinc levels in the body. Keep in mind 60% of zinc is stored in muscle and 30% in bone therefore serum may not be the best measure of zinc homeostasis. A mineral test can be another alternative method of assessing zinc levels and is available through our clinic as explained here.

If you need help building a robust immune system, book an appointment with our naturopath.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit https://athletesanctuary.com.au/kate-smyth

References

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P. Trumbo, A. Yates, S. Schlicker, M. Poos. Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc.
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Blood sugar- 5 ways to keep it stable

athletesanctuary — Tue, 08 Oct 2019 14:00:00 +0000

To keep your energy sustained, it is important to maintain blood sugar control. Natural blood sugar control is possible when done correctly and with professional guidance and supervision. When individuals fail to fuel themselves properly, they may experience reactive hypoglycemia (low blood sugar) or dysglycaemia (abnormal blood sugar levels) with an exaggerated insulin response. As a result, there is a subsequent dramatic drop in blood glucose, causing physical and emotional symptoms (see below). When blood glucose levels become unstable we can feel like we are on an energy roller-coaster throughout the day.

Symptoms can mimic other common issues such as anxiety or even menopause.

Symptoms of blood sugar dysregulation:

Nausea
Seeing flashes of light
Moodiness and “hangry” relief after eating
Negative attitude/ irritability
Exaggeration of relatively minor problems
Feeling emotionally flat or depression
Lightheadedness or dizziness
Sweating and flushes
Sugar cravings
Fatigue
Heart palpitations
Shakiness
Paleness
Cold/clammy skin
Poor concentration and memory

Thyroid issues, hormonal imbalances, or high exercise demands can exaggerate these symptoms, especially with inadequate fueling in between multiple daily training sessions. There are a number of simple steps that may help stabilise blood sugar.

1. Protein is essential to blood sugar stabilisation and should be included in every meal including breakfast. Quality protein can be found in lean animal meats (kangaroo, lamb, beef, chicken) and fish. Vegetarian options include tofu, tempeh, legumes, eggs, dairy, and high-protein grains such as quinoa, buckwheat and amaranth. Vegans and vegetarians must practice protein source combinations to obtain all the essential amino acids.. For example: consume chickpeas with brown rice.

Athletes should ideally consume 1.2-1.6 grams of protein/kilogram of body weight which equates to 60-80 grams of protein for a 50kg female and 90-128 grams for an 80kg male athlete per day. It is beneficial to have 20 grams of protein with carbohydrates within 30- 60 minutes of completing a training session. A good option is a smoothie with a scoop of protein powder (pea, brown rice or whey if tolerated), a small can of tuna or 2-3 eggs.

2. Carbohydrates
Intake of low GI (Glycemic Index) carbohydrates will help keep blood sugar levels more sustained, and energy levels consistent. A high GI carbohydrate will cause a surge in blood glucose, triggering a response from the pancreas. This can contribute to the symptoms described previously.

Good sources of complex carbohydrates include porridge, Bircher muesli, brown, basmati or wild rice, barley, oats, buckwheat, quinoa, amaranth, teff, rye, sweet potato, and root vegetables with skins on. Sourdough bread, corn on the cob, bananas, fruit smoothies with protein powder, and homemade muffins using wholemeal flours such as hemp, chia or buckwheat are all good options. Consuming carbohydrates with quality fats and soluble fibre also reduces the GI of foods.

3. Magnesium
Magnesium assists with blood sugar control by supporting healthy insulin secretion.

Magnesium is abundant in amaranth (a grain), pumpkin seeds, dark chocolate and raw cocoa, wholemeal bread, quinoa, firm tofu and dark leafy vegetables. It is also found in oat bran, brown rice, cooked spinach, avocado, coconut water, kale, legumes, sesame seeds and cashews.

4. Chromium
Chromium deficiency reduces your body’s ability to use carbohydrates for energy and raises your insulin needs. Chromium may enhance the effects of insulin or support the activity of pancreatic cells that produce insulin. Chromium is found in meats, fish, poultry, wholegrains, dairy, broccoli, cheese, mushrooms, asparagus, green beans, apples, bananas, grape juice and potato.

5. Probiotics
Probiotics especially those containing more than one species of beneficial bacteria may help regulate blood sugar by influencing the way the body metabolises carbohydrates by reducing inflammation and preventing the destruction of pancreatic cells that make insulin.

Maintaining energy throughout the day

Have regular meals throughout the day eating every 2 hours
Consume protein at every meal. Aim to make up at least 1/3 of your meal from protein
Stay hydrated by drinking water regularly (2-3 litres per day minimum)
Cinnamon, nutmeg, cloves, vanilla, stevia, and ginger can all be used instead of sugar to add sweetness to food.
Carbohydrates higher in fibre and from unprocessed sources are better
Consume carbohydrates within 30 minutes of completing a session
Fat reduces gastric emptying time and as a result, slows down the absorption of glucose from the meal. Consume beneficial fats with carbohydrates from raw nuts and seeds, fish, avocado and cold-pressed oils.
Increasing the acidity of food or meals will slow gastric emptying time. A simple tip is to add vinegar dressing to salad or vegetables.
Short-term supplementation of magnesium, chromium, probiotics or cinnamon, and other blood sugar-stabilising herbs and nutrients may be beneficial for some individuals.

Always seek help from a healthcare practitioner if your symptoms persist.