Balance your metabolism
- nicolabrodie
- 6 days ago
- 4 min read
When it comes to feeling energetic, managing weight, and supporting overall wellbeing, your metabolism plays a starring role. But what exactly is metabolism, and how can we keep it humming along nicely? Whether you’re navigating life changes or want to feel your best every day, understanding how to achieve and maintain balanced metabolic health is a game-changer.
What is metabolic health and why does it matter?
Metabolism is the process your body uses to convert food into energy. It’s like an internal burner that keeps everything running smoothly. But metabolism isn’t just about burning calories, it’s about how efficiently your body uses energy for everything from digestion to hormone production and cell repair.
Balanced metabolic health means your body is working optimally, not too fast, not too slow. When your metabolism is balanced, you feel more energetic and your body is better at regulating your weight and hormones. On the other hand, an imbalanced metabolism can lead to fatigue and fluctuations in weight.
Here’s why a balanced metabolism matters:
Energy levels: Helps you feel alert and active throughout the day.
Weight management: Supports healthy weight maintenance without the need for extreme dieting.
Hormonal balance: Influences hormones that can affect mood, sleep, and appetite.
Digestion: Better nutrient absorption.
Practical tips for everyday metabolism support
You don’t need to overhaul your life to support your metabolism. Small, consistent changes can make a big difference. Here are some simple changes you can make today:
Start your day with a glass of water and a protein-rich breakfast
Take short movement breaks every hour if you have a desk job
Include a variety of colourful vegetables in your meals for extra fibre and antioxidants
Limit processed foods and added sugars that can disrupt metabolism
Eat mindfully and slowly to improve digestion and hormone balance
Experiment with herbal teas like ginger or peppermint to help soothe digestion.
Remember, each person's metabolism is unique. What works for one person might be slightly different for another. Listen to your body and adjust accordingly.
How do I activate my metabolism to lose weight?
Activating your metabolism to support weight loss isn’t about quick fixes or restrictive diets. It’s about creating sustainable, long-term habits that encourage your body to burn energy more efficiently.
Try building these long-term habits into your lifestyle:
Boost muscle mass - muscle tissue burns more calories at rest than fat. Strength training exercises like weight lifting, press-ups, resistance bands, or bodyweight workouts help build muscle and increase your resting metabolic rate.
Incorporate High-Intensity Interval Training (HIIT) - short bursts of intense exercise followed by rest periods can stimulate your metabolism for hours after your workout. Even just 15 minutes a few times a week can make a difference.
Eat metabolism-boosting foods - certain foods can give your metabolism a gentle nudge. These include green tea and coffee (in moderation), spicy foods containing capsaicin (like cayenne pepper), protein-rich foods, fibre-rich fruits and vegetables.
Don’t skip breakfast - eating a good breakfast kickstarts your metabolism for the day. Include protein and fibre to keep you full and energised.
Stay consistent - metabolism activation is a marathon, not a sprint. Consistency with exercise, nutrition, and quality sleep is key to seeing lasting results.
The role of your hormones in metabolism
Hormones are chemical messengers that regulate many body functions, including your metabolism. Some key hormones are:
Thyroid hormones: They control how fast your body uses energy.
Insulin: Regulates blood sugar levels and fat storage.
Cortisol: Manages your stress response but too much can slow your metabolism.
Leptin and ghrelin: They signal when you're full and when you're hungry.
When hormones are out of balance, your metabolism can slow down or become erratic. Supporting your hormone health through balanced nutrition, stress management, and adequate sleep is essential. If you’re experiencing symptoms like unexplained weight changes, fatigue, or mood swings, talk to a healthcare provider for guidance.
Keeping your metabolism happy
Maintaining a balanced metabolism is about creating a lifestyle that supports your body’s natural rhythms. By focusing on nourishing your body, moving for fun, and managing your stress, you’ll set yourself up for long-lasting energy and vitality. Your metabolism will thank you!
For more inspiration, check out some recipes that can help support a balanced metabolism.
Information sources:
Fardet, A., & Rock, E. (2016). The healthy core metabolism: A new paradigm for primary preventive nutrition. The Journal of Nutrition, Health & Aging, 20(3), 239–247. https://doi.org/10.1007/s12603-015-0560-6
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Herzig, S., & Shaw, R. J. (2018). AMPK: guardian of metabolism and mitochondrial homeostasis. Nature Reviews. Molecular Cell Biology, 19(2), 121. https://doi.org/10.1038/NRM.2017.95
Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143–152. https://doi.org/10.1016/j.slsci.2015.09.002
Kitada, M., Ogura, Y., Monno, I., & Koya, D. (2019). The impact of dietary protein intake on longevity and metabolic health. EBioMedicine, 43, 632–640. https://doi.org/10.1016/j.ebiom.2019.04.005
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