At Combe Grove, the Centre for Metabolic Health in Bath, guests come not just to unwind but to transform, and this begins with what’s on their plate. Central to the centre’s unique Metabolic Health Programme is a philosophy that places nutrition not just as one part of wellbeing, but as its ‘tap root’: the essential foundation from which all other aspects of health grow.
“Nutrient-rich, whole foods provide the crucial ingredients needed by the body to drive metabolic pathways efficiently,” explains Dr Rebecca Hiscutt, the Practice Manager. The diets recommended on the retreats run by the centre are not about restriction, but restoration – giving the body the tools it needs to balance blood sugar, enhance energy, support hormonal health and optimise weight.
Eating for Metabolic Health
A diet tailored to metabolic health is not about calories going in and out, but about balance and quality. In the kitchen at Combe Grove, there’s an emphasis on protein, natural fats and non-starchy vegetables, all chosen for their ability to fuel, repair and rebalance the body. Many of these are grown in Combe Grove’s Estate’s Kitchen Garden as well as produce sourced from local producers for food freshness and optimised nutrient content.
“Protein provides the amino acids essential for the production of neurotransmitters and hormones which support Metabolic Health,” Rebecca says. “A key example is serotonin which is involved in the regulation of sleep and mood.” Prioritising protein also helps to maintain or increase muscle mass, which is an important marker of metabolic health and one of the ten markers in the centre’s 10 Markers of Metabolic Health™ framework.
Natural fats, often demonised in mainstream dieting culture, are reframed as essential allies. “In their unprocessed form, fats are recognised by the body and support the production of vital hormones as well as helping brain function. Sixty percent of the brain is composed of fat,” Rebecca points out. Fat also contributes to feeling satisfied after eating and this is a simple yet powerful way to reduce cravings and cut reliance on processed snacks.
Perhaps most striking is the celebration of non-starchy vegetables, not just for their nutrient density but for their role in managing insulin response. “By focusing on non-starchy vegetables, carbohydrate intake is lower, which is important when optimising Metabolic Health. A key driver of Metabolic Health is insulin resistance,” says Rebecca. Vegetables like kale, courgette and celeriac add fibre and colour to the plate, while also easing the load on the body’s ability to manage glucose.
Some of the nutritious meals served at Combe Grove
Reversing the cycle of insulin resistance
Many of the retreat’s guests come seeking a solution to the hidden but potent effects of insulin resistance. It’s a condition where cells become less responsive to insulin, impairing the body’s ability to regulate blood sugar. Left unchecked, this imbalance contributes to fatigue, inflammation and chronic diseases like type 2 diabetes.
“A diet supporting Metabolic Health helps improve insulin resistance by focusing on nutrient-dense whole foods such as protein, natural fats and fibre-rich vegetables,” says Rebecca. The goal is to stabilise blood sugar levels, reduce visceral fat and re-sensitise the body to insulin.
Low-carbohydrate diets are often used as a therapeutic tool. “Adopting a lower carbohydrate diet has repeatedly been shown to be highly effective in helping to reduce insulin resistance,” she notes, referencing work by Dr David Unwin whose NHS study found that 51% of participants reversed their Type 2 diabetes after following a low-carb approach for three years.
Time-restricted eating
In contrast to conventional three-meals-a-day thinking, Combe Grove introduces guests to time-restricted eating, typically through two nourishing meals served within a ten-hour window, a concept drawn from circadian biology and fasting research.
“Brunch is served at 11am. This extends the natural overnight fast which encourages the body to switch from running on glucose to using fat as a fuel, accelerating metabolic balance,” Rebecca explains. This approach isn’t prescriptive, but rather exploratory. During the retreat, participants are encouraged to tune into how different eating patterns affect their energy, mood and sleep.”
For many, reducing meal frequency comes with surprising benefits: “The body responds by producing less insulin, allowing it to shift from fat storage to fat burning and repair mode. The result is increased energy, better sleep, reduced aches and a more balanced mood”.
Nutritional kn0w-how
While Combe Grove’s Five Roots of Metabolic Health™ – nutrition, movement, sleep, environment and mindset – all work together, nutrition often acts as the catalyst. “Nutrition can act as the first domino, setting off a rally of choices and actions which expedite metabolic balance,” says Rebecca. A well-fed body is better equipped to exercise, rest deeply, think clearly and cope with stress.
The team does, however, resist a one-size-fits-all model. “For many people, nutrition can be more powerful individually, but this is not always the case,” she cautions. For some, a breakthrough comes from addressing sleep. For others, reducing stress or increasing movement is key. That’s why the Combe Grove programme addresses all five roots holistically.
Reconnecting with nature
One of the most compelling aspects of the Combe Grove philosophy is its grounding in nature. “A whole, unprocessed food diet personalised to each individual’s needs is readily recognised and utilised by the body,” Rebecca explains. These foods support efficient digestion, reduce inflammation and stabilise mood and energy, without the disruptive spikes caused by refined sugars and processed oils.
But it goes beyond the ingredients. “We are passionate about supporting every step of this process. It starts with carefully nurturing the soil to ensure the foods we grow are nutrient rich and mindfully grown,” Rebecca says. “At the table, our welcome team creates an optimal dining environment with beautifully arranged flowers and herbs that bring nature inside.”
This messaging, from soil to service, reflects a deeper philosophy: that health is not just what we eat, but how, where and why we eat it.
Post-retreat support
What happens after the retreat is as important as what happens during it. Combe Grove equips guests to continue their nutritional transformation with resources, planning tools and ongoing support. “Every client on our classic Metabolic Health Retreat has an individual nutrition consultation,” says Rebecca. Clients also participate in workshops, cooking demonstrations and even garden tours to understand the journey of their food. “We empower clients to create their personal plan for nutrition, alongside the other four roots, encouraging them to think about what needs to be in place to enable them to eat the way they want to.”
A return visit 12 weeks later offers accountability and connection.
“Together with our practice team it gives a chance to reflect and problem-solve,” she adds. For those needing additional help, a new nutrition support service is launching soon, offering consultations with dietitians and nutritionists beyond the retreat.
So, is a metabolic diet about being perfect? “There is no default answer,” Rebecca says. “The key is connecting with how different foods make you feel and understanding the drivers behind your food decisions.”
While some guests aim for complete dietary transformation, others start small. “For some this would be taking one gentle step at a time… For others, it’s seeking clear guidance on how to move the dial on their Metabolic Health as swiftly and dramatically as possible.”
Ultimately, Combe Grove’s approach to metabolic nutrition is about more than losing weight or following food trends. It’s about rebalancing the body’s inner systems so that people can thrive, whatever that looks like for them.
“Type 2 diabetes is just one of the indicators of poor metabolic health. For some people metabolic imbalance shows up as migraines, heart disease, fatigue or depression,” says Rebecca. “A lower carbohydrate, whole foods diet can support people to improve their health and wellbeing no matter how it shows up for them.”
I can attest to this because the results of my own journey to metabolic health, initiated at Combe Grove earlier this year, have been transformative. A type 1 diabetic, the low energy levels, low mood and the oppressive brain fog I’ve dealt with for more years than I want to track are gone. I thought it was my destiny to deal with that; now I now it’s not, and that feels, quite literally, life-changing.
Embracing a metabolic diet will hail a new relationship with food, one rooted in nature, science and care. And for many, it becomes the first step toward a profoundly healthier life. That’s me; and it could be you.
Combe Grove, Brassknocker Hill, Bath BA2 7HS; combegrove.com