HOW TO IMPROVE METABOLIC HEALTH
Women often seek to improve their metabolism to support overall health and well-being, as well as to achieve a desired body composition. You probably know that a healthy metabolism contributes to efficient energy production, which can enhance vitality and support physical activity levels. The metabolism is essentially the engine that power all the cells of your body, and it’s efficiency is based off of delicate balance of different body systems working together.
A balanced metabolism plays a crucial role in maintaining a comfortable weight and body composition, which can positively impact self-esteem and body image. An optimally thriving metabolism also supports hormonal balance, which is essential for various aspects of women's health, including menstrual regularity, fertility, and overall well-being. Issues with hormones will impact metabolism over time.
The Slow Metabolism Myth
Humans actually have a relatively fixed metabolic rate. The idea that we need to "increase our metabolism" for health isn't completely accurate. Larger individuals already have a "faster" metabolism than smaller individuals. Active individuals only have a moderately higher caloric burn than sedentary individuals. Often it’s someone looking to lose weight who wants to increase their metabolism — but as mentioned, they already have a “higher” metabolic rate than someone who is smaller. The biggest factor in improving your metabolism is improving your body composition along with the delicate hormonal balance of the body.
This is why chronic or extreme dieting can actually mess up your metabolic health and make it harder to maintain weight loss — not only does it mess with your hormones but it can also deplete lean mass if you’re not doing it right, thus further diminishing your metabolic health. This is why I like to focus on a holistic approach to sustainable body composition rather than promising quick shedding of pounds.
The composition of the body (lean mass), dietary choices, and how energy is processed along with hormonal function will greatly influence the perception of having a "fast" or "slow" metabolism.
Usually the issues we see with a "slow metabolism" are actually other things that affect the energy usage in the body or hormonal function.
Environment plays a massive role in health. Ever heard the phrase "genetics load the gun, but environment pulls the trigger" ?
It means that although you may be predisposed toward something, the environment you're in will play a role in whether or not an issue progresses or regresses.
This is called epigenetics, and it's fascinating.
One of the hardest parts of a health journey is dealing with a bad environment. In many cases, it can be very difficult to change the environment we're in due to financial constraints, relationships, and other commitments. You can’t just up and quit your job — even though you know it’s not contributing to your health. Finding adjustments and solutions to the environmental problem is something I help my 1:1 clients with.
Some Simple Ways of Addressing Metabolic Health
Bioenergetic approaches - aka quantum health. Getting morning light before other lights go on (phones, overhead lights) starts a hormonal cascade that sets our circadian rhythm, hunger, hormones, neurotransmitters and so much more. Light hygiene is critical.
Water & Hydration - you need water to break food down into it's parts to produce energy. Water is essential for metabolic function, waste disposal and getting nutrients into cells, as well as aiding in fat loss, if that’s a goal for you. Living in a city is dehydrating due to chronic chemical and nnEMF exposure.
Deep Sleep - this is when the body heals, recycles cells and sends things to the waste basket to be disposed of later. It’s also when melatonin, our anti-inflammatory and cancer fighting hormone is able to do it’s work… the catch? Melatonin requires deep darkness. Disruption leads to a cascade of negative effects.
Nourishing Diet - the food we eat can account for upwards of 10% of our daily energy usage. Just the process of breaking down food and turning it into energy requires energy. The composition of our food and eating patterns can influence this breakdown. Choosing the right foods can improve your metabolism, or slow it down.
This is a super simple overview-- for my 1:1 clients we go much more in depth over the course of 7 sessions to radically transform how you FEEL in your body.
How do hormones and other processes affect metabolism?
The connection to hormones, the gut, brain and more
Metabolism, the body's intricate process of creating energy can be affected by many other aspects of the body’s complex processes, some of the major players include:
Hormones: the body's chemical messengers, exert a profound influence on metabolism. Thyroid hormones, for instance, have a significant impact on metabolic rate. Imbalances in hormones like insulin, ghrelin, leptin and cortisol can also affect how the body processes and stores energy from food, potentially giving the perception of a slow metabolism.
The gut microbiome: a diverse community of trillions of bacteria in the digestive tract, is crucial for metabolism and overall health. Imbalances in gut bacteria, known as dysbiosis, can lead to inflammation and metabolic dysfunction. Disruptions in nutrient absorption due to gut health issues can further impact metabolic processes.
Neurotransmitters: the chemical messengers in the brain, regulate mood, appetite, and metabolism. For example, serotonin influences both mood and appetite regulation. Imbalances in neurotransmitters can lead to cravings, overeating, and disruptions in metabolic function.
The body's internal clock, known as the circadian rhythm, regulates various physiological processes, including metabolism. Disruptions to the circadian rhythm, such as irregular sleep patterns or nighttime eating, can affect hormone levels (such as leptin, cortisol and melatonin) and metabolic function. Over time, this can contribute to a slower metabolism and weight gain.
Thus, when discussing a "slow metabolism," it's crucial to understand the complex interplay between hormones, gut health, neurotransmitters, and circadian rhythm as well as environmental factors, how they come to affect the mitochondria (the energy-creators) and thus impact metabolic health.
Signs of a thriving metabolism
Warm hands and feet
Warm body temperature
Strong pulse
Regular libido that shifts with your cycle
Notable ovulation
Deep undisturbed sleep
Pain free cycles and minimal to no PMS
Balanced mood and energy levels
Regular bowel movements (1-3x a day)
A sense of joy, vitality and positivity
Low metabolism symptoms
cold hands and feet
intolerance to cold
low internal body temperature
weak or slow pulse
low or nonexistent libido
difficulty with sleep: nightwaking, insomnia
PMS, difficult periods
feeling tired but wired
frequent illness
mood imbalances, anxiety
frequent urination (7+ times a day)
constant bloating, constipation
body aches and pains
Ready for your Metabolic Rest?
Work with me in 1:1 Mentorship
Let's face it, life can get hectic, and taking care of ourselves often takes a backseat. But here's the thing – you deserve to feel amazing inside and out, and that's where I come in. As a holistic nutritionist with a passion for waking women up to their inherent power, I'm here to guide you on a journey to total wellness.
Picture this: no more crash diets, no more endless hours at the gym, and definitely no more feeling guilty about what you eat. Instead, imagine nourishing your body with delicious, nutrient-dense foods that support your unique needs. With my program, you'll learn to embrace ancestral foods and traditional nutrition principles that not only taste amazing but also leave you feeling satisfied and energized.
But it's not just about what you eat – it's about understanding the deeper connections between your metabolism, hormones, gut health, neurotransmitters, and circadian rhythm. Together, we'll dive into the science behind it all in a way that's easy to understand and apply to your everyday life. Say goodbye to confusion and hello to clarity!
Now, I get it – change can be intimidating. That's why my coaching program is all about meeting you where you're at and guiding you every step of the way. Whether you're a total newbie to holistic health or you've been on this journey for a while, I'm here to provide personalized support and accountability to help you reach your goals.
So, are you ready to say goodbye to fatigue, cravings, and self-doubt? Are you ready to step into the vibrant, confident woman you were meant to be? If so, I invite you to join me on this transformative journey. Together, we'll unlock your full potential and create a life that's as vibrant and radiant as you are.
Let's make wellness your new way of life – because you deserve nothing less!