Primary Causes & Action Plans

Fasting Insulin

Indicates degree of insulin resistance at the heart of metabolic syndrome
Fasting insulin above 5 mIU/mL indicates insulin resistance, the root cause of metabolic syndrome. High fasting insulin drives all metabolic syndrome features: weight gain, hypertension, dyslipidemia, and hyperglycemia.
Target < 5 uIU/mL
Suggested Action Plan

Reduce refined carbohydrates and sugar aggressively. Use intermittent fasting 14-16 hours daily. Exercise 5+ days per week (resistance training + cardio). Target weight loss if overweight. Retest every 3 months.

Triglycerides

Marker of insulin resistance and metabolic dysfunction; key diagnostic criterion
Elevated triglycerides (>150 mg/dL) are a hallmark of metabolic syndrome and indicate severe insulin resistance. Triglycerides respond rapidly to carbohydrate restriction and exercise.
Target < 100 mg/dL (optimal); < 150 mg/dL (acceptable)
Suggested Action Plan

Eliminate refined carbohydrates and sugar. Limit alcohol. Increase omega-3 fatty acids (fatty fish, supplement). Exercise 150+ minutes weekly. Weight loss directly lowers triglycerides. Retest in 3 months.

HDL Cholesterol

Low HDL is part of metabolic syndrome cluster
HDL is depressed in insulin resistance. Fasting triglycerides below 150 and HDL above 40 (men) or 50 (women) are normal. The TG/HDL ratio should be below 1.5.
Target > 50 mg/dL (women); > 40 mg/dL (men)
Suggested Action Plan

HDL is raised through exercise, weight loss, and carbohydrate restriction. It takes longer to change than triglycerides—usually 3-6 months—but responds consistently to sustained intervention.

HbA1c

Indicates degree of hyperglycemia and diabetes progression
HbA1c above 5.7% indicates prediabetes. In metabolic syndrome, HbA1c is often 5.4-6.4%, reflecting years of hyperglycemia despite normal fasting glucose (due to compensatory hyperinsulinemia).
Target < 5.2% (optimal); < 5.7% (normal)
Suggested Action Plan

Reduce HbA1c through same interventions: low-carb diet, exercise, weight loss. HbA1c changes slowly (over 3-4 months) but is a reliable indicator of progress. Retest every 3 months.

Blood Pressure

Hypertension is part of metabolic syndrome cluster; driven by insulin resistance
Insulin resistance directly raises blood pressure through multiple mechanisms (sodium retention, sympathetic activation, endothelial dysfunction). Metabolic syndrome includes blood pressure >130/85 mmHg.
Target < 120/80 mmHg
Suggested Action Plan

Blood pressure improves with weight loss, exercise, and reduced sodium/refined carbs. Potassium-rich foods and magnesium supplementation also help. If not improved within 3 months of lifestyle intervention, work with doctor on medication.

Also in Metabolic

Obesity & Weight Loss Resistance Prediabetes Type 2 Diabetes Uric Acid & Gout

Explore by Biomarker

HbA1c Guide
Prediabetes
HbA1c Guide
Biological Age Testing
HbA1c Guide
Cognitive Decline Prevention

Getting Started

1
Get Comprehensive Metabolic Testing

Test fasting insulin, HbA1c, triglycerides, HDL, LDL, and blood pressure. These biomarkers define metabolic syndrome and guide treatment priority. Early detection is key—metabolic syndrome is fully reversible when caught before diabetes develops.

2
Understand You Have Insulin Resistance

Metabolic syndrome is simply severe insulin resistance. Your goal is to restore insulin sensitivity. This requires reducing carbohydrate intake (especially refined carbs), exercising regularly, and losing excess weight.

3
Adopt a Low-Carbohydrate Diet

Refined carbohydrates and sugar directly drive metabolic syndrome. Switch to a lower-carb diet (20-100g carbs daily) emphasizing whole vegetables, quality proteins, healthy fats, and whole grains. This is the single most powerful intervention.

4
Exercise Consistently

Both aerobic exercise and resistance training independently improve insulin sensitivity. Aim for 150+ minutes of moderate cardio weekly plus 3+ sessions of resistance training. Even light daily activity helps.

5
Retest Every 3 Months

Metabolic markers improve rapidly with intervention: triglycerides drop in weeks, HbA1c in months, blood pressure over months. Retest every 3 months to track progress and stay motivated.

Why I built this guide.

"Metabolic syndrome is a pre-disease state. Intervene now, and you'll prevent diabetes and heart disease entirely."

Explore More

Get a Discount

Save $25 with our verified Function Health promo codes

Read Our Review

Our data-driven review of Function Health covering 14 insurers

Is It Worth It?

We analyzed costs across 42 states to answer this question

Compare All Insurers

See how every major insurer compares to Function Health