How to Support a Healthy Metabolism

All those seemingly unrelated symptoms like gut issues, low energy, period problems, PMS, anxiety and low moods, stubborn weight, skin issues, waking up at 2am actually tie back to ONE thing: your metabolism.

The Importance of a Healthy Metabolism

Your metabolism is about so much more than just your weight or how many calories you can “get away with” eating. It’s the foundation for your overall health and wellbeing. Your metabolism is responsible for regulating your mood, energy levels, digestion, body temperature, hormone production, and so much more. It’s also sensitive to changes that put the body under stress, including chronically dieting or unintentional calorie restriction.

When your metabolism is functioning optimally, you’ll feel great – you’ll have steady energy throughout the day, your digestion will be smooth, your periods will be regular, and you’ll be able to maintain a healthy weight with relative ease. But when your metabolism is sluggish or “out of whack,” it can lead to a whole host of unpleasant symptoms:

• Low energy and chronic fatigue
• Low mood, anxiety, or depression
• Slow digestion, bloating, constipation
• Hair loss, brittle nails, dry skin
• Unexplained weight gain
• Irregular or painful periods
• Low libido
• Feeling cold all the time
• Trouble falling or staying asleep

The good news is that by making some key adjustments to your nutrition and lifestyle, you can support and optimize your metabolism. And it’s not just about weight loss – a healthy metabolism is important for everyone, regardless of your size or weight goals.

The Dangers of Chronic Undereating and Overexercising

One of the biggest threats to a healthy metabolism is a history of chronic undereating and excessive exercise. Many women, especially in their 20s and 30s, fall into the trap of severely restricting calories and over-exercising in an attempt to lose weight or get “toned.” While this approach may work in the short-term, it can wreak havoc on your metabolism in the long run.

When you consistently eat too few calories and exercise excessively, your body goes into “survival mode.” It starts to slow down your metabolism in order to conserve energy and protect itself. This can lead to a whole host of unpleasant symptoms, including:

• Unexplained weight gain, even when you’re restricting calories
• Difficulty losing weight, even when you’re doing “all the right things”
• Fatigue, low energy, and chronic exhaustion
• Hormonal imbalances, including irregular periods and low libido
• Digestive issues like bloating, constipation, and food intolerances
• Hair loss, brittle nails, and dry skin

The key is to stop the cycle of chronic undereating and overexercising, and instead focus on supporting your metabolism through proper nutrition and balanced movement. This may feel counterintuitive if your goal is weight loss, but it’s the only way to achieve lasting, sustainable results.

The 5 M’s of Metabolism Support

To support and optimize your metabolism, I recommend focusing on the 5 M’s: Measure, Meals, Movement, Manage, and Mindset.

1. Measure

The first step is to get a baseline understanding of your current metabolic health. There are a few ways you can do this:

• Lab testing: Get a full thyroid panel and check your levels of key minerals like magnesium, zinc, and selenium. These can provide valuable insights into how your metabolism is functioning.
• Body temperature tracking: Take your temperature first thing in the morning. Anything below 97.5°F can be a sign of a sluggish metabolism.
• Biofeedback: Pay attention to your energy levels, sleep quality, digestion, and menstrual cycle. These can all provide clues about the state of your metabolism.

2. Meals

When it comes to supporting your metabolism through nutrition, there are a few key principles to focus on:

• Eat enough calories: Many women, in an effort to lose weight, severely restrict their calorie intake. But this can backfire and cause your metabolism to slow down. Aim for at least 1800-2100 calories per day, and work with a professional to determine your individual calorie needs.
• Focus on protein: Protein is essential for maintaining and building muscle mass, which is a key driver of your metabolism. Shoot for 100g of protein per day, spread out across your meals.
• Don’t skimp on minerals: Minerals like sodium, potassium, magnesium, and iodine are crucial for proper thyroid and metabolic function. Incorporate mineral-rich foods like sea salt, bone broth, leafy greens, and seafood.
• Support your digestion: Eat foods that are easy to digest, like cooked vegetables, fruits, and high-quality proteins. This takes the stress off your digestive system and allows your body to focus on other metabolic processes.

3. Movement

When it comes to exercise, the “more is better” mentality can actually be detrimental to your metabolism. Instead, focus on a balanced approach:

• Strength training: Lifting weights is one of the best ways to build and maintain muscle mass, which in turn boosts your metabolism. Aim for 3-4 strength training sessions per week.
• Low-intensity cardio: Activities like walking, hiking, and leisurely cycling are great for supporting your metabolism without overstressing your body.
• Recovery: Make sure to allow your body adequate rest and recovery time between workouts. Overtraining can further tax your metabolism.

4. Manage

In addition to nutrition and exercise, it’s crucial to manage your stress levels and get enough high-quality sleep. Chronic stress and sleep deprivation can both have a negative impact on your metabolism.

• Stress management: Incorporate stress-relieving practices like meditation, deep breathing, yoga, or simply taking regular breaks throughout the day.
• Sleep: Aim for 7-9 hours of sleep per night. Establish a consistent sleep routine and create a restful sleep environment.

5. Mindset

Finally, your mindset plays a big role in supporting a healthy metabolism. It’s important to let go of the “all or nothing” mentality and embrace a more balanced, sustainable approach.

• Ditch the diet mentality: Chronic dieting and restrictive eating can wreak havoc on your metabolism. Focus on nourishing your body instead of depriving it.
• Be patient and kind to yourself: Rebuilding a healthy metabolism takes time and consistency. Celebrate small wins along the way and don’t beat yourself up over setbacks.
• Prioritize self-care: Make time for activities that nourish your mind, body, and spirit, whether that’s taking a relaxing bath, going for a walk in nature, or spending quality time with loved ones.

Putting It All Together

Supporting a healthy metabolism is about so much more than just weight loss. It’s about nourishing your body, managing your stress, and cultivating a positive mindset. By focusing on the 5 M’s – Measure, Meals, Movement, Manage, and Mindset – you can set the foundation for lasting health and vitality.

Remember, there’s no one-size-fits-all approach when it comes to metabolism support. What works for one person may not work for another. The key is to experiment, listen to your body, and find the strategies that resonate most with you. With patience and consistency, you can unlock the power of a healthy, thriving metabolism.