Metabolism: 5 Tips to Boost Your Body’s Energy & Vitality Blueprint

Metabolism: The Key to Vitality

Metabolism is more than burning calories; it’s the engine that powers every cell in your body. Each cell needs energy to carry out its specific tasks, whether it’s repairing tissues or digesting food. At the most basic level, our metabolism is the system that partitions (divides) dietary fuels between “use” and “store” to maintain energy balance.

The American Journal Of Clinical Nutrition explains fuel partitioning like this.

“The partitioning of metabolic fuels among tissues and metabolic pathways has important consequences for health and survival. Under normal circumstances, fuel partitioning serves to maintain a steady supply of energy-yielding substrates to meet the needs of various tissues. Disturbances in fuel partitioning, on the other hand, compromise energy balance. An imbalance in the disposition of fuel to storage results in obesity along with its various complications; a sustained shift toward fuel mobilization and enhanced expenditure, however, can lead to cachexia and death.” Reference here. 

Simply put, metabolism = energy = life.

Maintaining Balance

At its core, metabolism is about balancing the energy we take in with the energy we use or store. This balance is crucial for overall health and well-being. When our metabolism is in sync, we look, feel, and perform at our best. But when it’s disrupted, it can lead to various issues, including weight gain and fatigue.

Factors Affecting Metabolism

Several lifestyle factors influence metabolism, such as stress, sleep, exercise, and food intake. Together with the brain, liver, and gut, these factors determine how our body uses fuel.

Listening to Your Body

Our body communicates its needs through signals like changes in sleep, energy, mood, and cravings. Symptoms like cravings for sweets, waking between 2 and 5 a.m., mid-afternoon crashes, and feeling “hangry” when meals are missed or delayed are all metabolic signs of low blood sugar levels.
Paying attention to these signals, or biofeedback, as we call them in RESTORE health coaching, is key to understanding our metabolism. Whether it’s a subtle cue or a loud shout, our body is always trying to tell us something. By being aware of these signals, we can make adjustments to our lifestyle to better support our metabolism.

Detecting Metabolic Clues

In addition to listening to our body, specific biomarkers and signs can also indicate metabolic health. Regular check-ups with a doctor or investigating persistent symptoms can help detect early signs of metabolic dysfunction. Early intervention is crucial for preventing the progression to more serious conditions like type 2 diabetes.

The Importance of Metabolic Health

Metabolic health is the foundation of overall well-being and plays a significant role in preventing chronic diseases like cardiovascular disease, cancer, and Alzheimer’s disease. Supporting metabolic health through lifestyle changes can help us stay proactive against these conditions.

Understanding the Metabolic Health Continuum

Metabolic health exists on a continuum, ranging from minor issues like decreased insulin sensitivity to more severe conditions like type 2 diabetes. Unmanaged metabolic dysfunction can progress to serious health issues, highlighting the importance of early intervention.

Taking Action

Small, manageable lifestyle changes can make a big difference in restoring metabolic balance. This is what we do in RESTORE health coaching. We teach you how to bring your metabolism, hormones, and health into balance with simple, managable health practices that work for you.

Here are the “5 Essential Health Practices to Support Metabolic Health” that we start with in RESTORE health coaching.

 

 

#1 Shoot for 8 hours of sleep each night

Sleep is the rest and recovery period that resets our metabolism daily. Two main reasons sleep is disrupted are an overactive sympathetic nervous system and a disruption in your circadian rhythm. Chronic high-stress levels, excessive worry,
late-night electronics, digestion issues, travel, and illness are just a few of the culprits
that can rob us of the metabolic reset our body needs each night. Shoot for 8 hours of sleep each night. Try these eight restorative sleep practices. 

 

#2 Nourish your body with balanced whole-food nutrition

Food is the fuel that creates the energy we need to be alive. Fueling our bodies with nutrient-dense whole-food nutrition that delivers the right balance of the macronutrients protein, fat, and carbohydrates brings balance to our hormones and metabolism. Need help
figuring out where to start, learn more about the importance of prioritizing protein here.

 

#3 Stay well hydrated

When your body is hydrated, it can work properly. Adequate hydration allows your body to maintain an average temperature, lubricate and cushion joints, protect sensitive tissues, and adequately eliminate waste through urine, bowel movements, and sweat. The Academy of Nutrition and Dietetics recommends 92 ounces of water daily for women.

#4 Move your body in a way that works for you

Movement and exercise support a healthy metabolism, muscle mass, and body weight. It reduces the risk of chronic disease and improves insulin sensitivity, heart health, and blood pressure. Simply take a walk or try one of my Exercise Snacks. 

 

#5 Manage stress

Stress management plays a key role in keeping cortisol in healthy ranges. It’s important to find what works for you, whether mindfulness, prayer, meditation, time in nature or self-care. Stress management matters. Learn how to build stress resilience here.

For more healthy metabolism tips, download my free healthy metabolism guide.
Additionally, smart supplementation can complement these lifestyle changes and aid in restoring metabolic function.

 

Understanding metabolism is the first step toward optimizing our health and vitality. By listening to our body, paying attention to metabolic clues, and taking proactive steps to support our metabolism, we can live healthier, more energetic lives.

Co-Authors: Dr. Stefania Tiveron & Ann Hackman