You Eat Safely
YouEatSafely
Books Complied by
Dr Siva Navaratnam, Deenan and Jazara Navaratnam and ChatGPT
Disclaimer:
These resources are for educational purposes for general public only.
Please consult your Doctor or Healthcare Provider before making any changes to your diet, exercise, or medication.
Discover expert guidance and personalised support on your journey towards a healthier, longer life. Ready to make a change? We're here to help.
Dr Siva Navaratnam MBBS, FANZCA (Retired Medical Anaesthetist NOW Medical and Lifestyle Educator)
Once overweight, diabetic, and hypertensive—with sleep apnoea, reflux, mental fog, lethargic, lack of drive, and vision loss that led to a recommendation for urgent surgery (which he declined)—he reversed all these conditions without medication, injections, or surgery.
He now shares his simple, proven formula:
Eat right. Fast smart. Move daily. Build muscle strength. Stay disciplined and consistent.
Discover how to reclaim your health—naturally and sustainably.
Dr Siva Navaratnam is available to deliver talks and lead engaging group sessions on reversing metabolic disease through simple, evidence-based lifestyle changes. Whether it’s a keynote address, staff wellness seminar, or community workshop, sessions can be tailored to your audience—empowering them with practical tools to take control of their health.
Are YOU Metabolically Healthy?
Weight alone doesn’t define health. Metabolic health goes beyond body weight, looking at key indicators of your overall wellness. A metabolic health assessment helps you understand how healthy you are on a deeper level.
The Five Key Indicators of Metabolic Health:
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Blood Sugar: Fasting blood sugar level between 70-100 mg/dL (3.4-5.4 mmol/L).
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Waist Circumference: Less than 40 inches for men, 36 inches for women.
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Blood Pressure: At or below 120/80 mmHg.
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High-Density Lipoprotein (HDL): At least 40 mg/dL for men and 50 mg/dL for women (1 mmol/L for men, 1.2 mmol/L for women).
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Triglycerides: Below 150 mg/dL (0.5-1.7 mmol/L).
Your Metabolic Health Score:
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All 5 indicators within the healthy range: Excellent! You’re metabolically healthy.
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3 or more indicators outside the healthy range: You may be at increased risk for heart disease, diabetes, and stroke.
Know Your Risk
Regular check-ups with a healthcare professional are essential. Here’s a minimal checklist for assessing your metabolic health:
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Blood Pressure
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Cholesterol Values - Triglycerides and HDL
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Fasting Insulin, Uric acid and Glucose Levels
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Waist Circumference
Optional tests:
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Omega 3/Omega 6 ratio
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CT Calcium score
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CT Angiogram
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CT Fatty Liver
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Dexa Scan
Take charge of your health by getting checked regularly and adopting a lifestyle that supports longevity and well-being
Advantages of Being Metabolically Healthy
Optimising metabolic health provides numerous benefits that contribute to both immediate well-being and long-term health outcomes:
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Reduced Risk of Chronic Diseases: Improving metabolic health lowers the risk of developing chronic conditions, such as heart disease, stroke, and type 2 diabetes. This supports a longer, healthier life by preventing diseases associated with metabolic imbalances.
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Healthy Weight Management: Enhanced metabolic function can assist in achieving and maintaining a healthy weight. Effective weight management helps prevent obesity-related health complications and improves physical mobility and overall quality of life.
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Increased Energy Levels: Optimising metabolic processes allows the body to convert food into energy more efficiently, sustaining energy levels throughout the day, reducing fatigue, and enhancing daily productivity.
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Enhanced Mood and Cognitive Function: Better metabolic health supports mental clarity, focus, and emotional stability. Balanced blood sugar levels and improved nutrient delivery to the brain positively affect mood and cognitive function, promoting mental resilience and sharpness.
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Overall Health and Well-being: Optimising metabolic health strengthens the immune system, enhances sleep quality, and improves resilience to stress. Together, these benefits promote a higher quality of life and a strong foundation for long-term health and wellness.
Prioritising metabolic health provides a proactive approach to disease prevention, energy management, mental clarity, and an improved quality of life.
How to Improve Metabolic Health
Improving metabolic health involves adopting a range of healthy lifestyle habits that support the body’s ability to function optimally:
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Adopt a Balanced Nutrient-Dense Diet: Focus on a balanced diet rich in above ground vegetables, whole grains, healthy fats and proteins. Incorporating time-based eating, such as intermittent fasting or structured meal timing, can further support metabolic health by improving insulin sensitivity and promoting efficient energy utilisation. Additionally, limiting snacking, processed foods, sugary drinks, seed oils for cooking, and added sugars helps prevent blood sugar spikes and supports overall metabolic balance.
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Engage in Regular Physical Activity: Aim for at least 30 minutes of Zone 2 exercise (moderate-intensity aerobic activity) along with resistance training on most days of the week. Regular exercise enhances metabolic flexibility, improves insulin sensitivity, and supports cardiovascular health.
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Maintain a Healthy Weight: Achieving and maintaining a healthy weight is essential for metabolic health. For those who are overweight, even modest weight loss can significantly improve metabolic markers and reduce the risk of chronic disease.
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Prioritise Quality Sleep: Consistent, restorative sleep is crucial for metabolic health, influencing hormone regulation, appetite control, and overall energy levels. Aim for 7–8 hours of quality sleep each night.
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Manage Stress Effectively: Chronic stress can lead to hormonal imbalances that encourage unhealthy eating patterns and weight gain. Techniques such as mindfulness, meditation, or regular relaxation practices can help mitigate stress’s impact on metabolic health.
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Quit Smoking and Vaping: Smoking and vaping contributes to insulin resistance, damages the cardiovascular system, and increases the risk of metabolic syndrome. Quitting smoking and vaping offers immediate and long-term benefits for metabolic and overall health.
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Moderate Alcohol Consumption: Alcohol consumption can contribute to poor eating habits, such as overeating or choosing unhealthy foods, and can disrupt metabolic processes. Limiting alcohol intake supports better dietary choices and overall metabolic health.
Incorporating these practices into daily life promotes metabolic efficiency, reduces disease risk, and enhances overall vitality.
Audio Player:
My Journey to Reversing Metabolic Syndrome: A Science-Based Approach
In January 2024, I was diagnosed with metabolic syndrome, a serious condition that significantly increases the risk of heart disease, stroke, and type 2 diabetes. This syndrome is marked by a combination of health issues, including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal lipid and triglyceride levels.
Determined to take control of my health, I embraced a low-carb diet, eliminated sugar, processed foods, and seed oils, and adopted time-restricted eating. Within just two weeks, I was medication-free, experiencing a surge of energy powered by ketones, without the brain fog I had previously endured.
I monitored my progress diligently through daily blood pressure checks, weekly waist measurements, and comprehensive blood tests at one, three, six, and nine months. The results were remarkable — a transformation that reaffirmed my belief in the power of a science-based, natural approach to achieving metabolic health.
To help others on their journey to better health, I encourage you to learn from the same trusted medical experts who inspired me. These professionals share invaluable insights on metabolic health, diet, and longevity on their YouTube channels, making their advice accessible to all. Their expertise enabled me to regain control of my health without medications, injections, or surgery:
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Dr. Paul Mason – Sports & Exercise Medicine Physician, Sydney, Australia
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Dr. Jason Fung – Nephrologist, Toronto, Canada
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Dr. Pradip Jamnadas – Cardiologist, Florida, USA
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Dr. Robert Lustig – Endocrinologist, San Francisco, USA
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Dr. Pal Manickam – Gastroenterologist, California, USA
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Dr. Philip Ovadia – Cardiothoracic Surgeon, USA
I highly recommend checking out their educational and motivational content on YouTube. Their videos offer a wealth of knowledge and practical guidance that can help you make lasting changes for a healthier, longer life.
If you have any questions or need further motivation to take charge of your health, feel free to reach out. I’m passionate about helping others unlock a healthier, more vibrant future.
DR SIVA NAVARATNAM. MBBS, FANZCA
