Your Weekly Metabolic Health Update
Welcome to The Metabolic Edit, your metabolic health bulletin from Combe Grove.
Our team of Dietitians, Nutritionists and Doctors have curated the latest metabolic health updates, recipes and books to support you on your path to optimised metabolic wellbeing.
This week, our experts delve into the topic of stress, how stress impacts our metabolic wellbeing, how to create a calming environment and a nourishing recipe brimming with ingredients to help to create balance and reduce stress and inflammation in the body.
Book of the Week: Breath by James Nestor
One of the clearest messages from Breath is this: the way we breathe directly influences the stress response.
Respiration is one of the few physiological processes that is both automatic and voluntary, which makes it a powerful lever. Research explored in the book links slower, nasal, diaphragmatic breathing with:
• Improved heart rate variability (HRV)
• Reduced sympathetic (“fight or flight”) dominance
• Better sleep quality
• More efficient oxygen delivery through improved CO₂ tolerance
Chronic stress often shows up in breathing patterns first, faster rate, upper chest breathing and mouth breathing. Over time, that pattern reinforces physiological stimulation.
The evidence is clear: breathing mechanics matter.
Because stress management starts with physiology. And physiology starts with breath.
Recipe of the Week: Pan-Fried Mackerel with Rosemary Potatoes, Seasonal Leaves and Berry Accents
Why this dish supports resilience
Mackerel is a rich source of omega-3 fats and vitamin B12 supporting cognitive health and emotional balance.
Olive oil and rosemary are naturally rich in polyphenols that help counter oxidative stress and supports clarity.
Pomegranates and blackberries are antioxidant rich fruits that support gut health and protect against stress inflammation linked to chronic stress.
Serves 2 as a starter, increase quantities for a main.
Protein: 22g
Carb: 24g
Fibre: 4.5g
Ingredients
For the Mackerel:
2 mackerel fillets, pin boned
Sea salt and cracked black pepper
Olive oil for frying
For the Potatoes:
2 baby new potatoes
Olive oil
Fresh rosemary sprigs
Sea salt
To Serve
A small handful of mixed seasonal leaves
2tbsp horseradish crème fraiche
2 tbsp blackberry compote
Pomegranate dressing (to drizzle)
Method
1. Prepare the potatoes. Bring a small pan of lightly salted water to the boil. Add the baby potatoes and blanch for 8 to 10 minutes until just tender. Drain and allow to steam dry.
2. Roast with rosemary. Lightly crush the potatoes and toss with olive oil, sea salt and rosemary. Roast at 200 degrees C (180 fan) for 20 to 25 minutes until golden and crisp at the edges. Keep warm.
3. Cook the mackerel. Season the mackerel fillets with salt and pepper. Heat a non-stick pan over a medium heat with a little olive oil. Place the fillets skin-side down and cook for 3 to 4 minutes until the skin is crisp and the flesh nearly cooked through. Turn briefly to finish, then remove from the heat.
4. Assemble dish. Arrange the mixed leaves in the centre of each plate. Spoon over a little pomegranate dressing. Nestle the roasted potatoes around the leaves. Place the mackerel on top. Add small spoonfuls of the horseradish crème fraise and blackberry compote around the plate. Finish with a final drizzle of olive oil if desired.
We look forward to sharing fresh news and updates on metabolic health next week.
