19 Jul “My Metabolism Is Broken!”

Good News!

You and your metabolism are not broken.

There are many things you can do to continue to support your metabolism to function optimally regardless of age.

Your metabolism is essentially responsible for getting rid of toxins, produce energy and the materials cells and organisms need to grow. Your metabolism uses the foods and drinks you consume to convert these calories into energy. Your body needs a minimum number of calories to sustain these basic survival functions, like your heart beating, lungs breathing and digestion. This is also known as your basal metabolic rate (BMR) which is determined by your age, height, gender, and muscle composition.

Your metabolism naturally regulates itself to maintain your bodies basic functioning, and is not the main cause of weight regulation. Metabolic disorders affect how your body processes certain nutrients or enzymes. This is a genetic condition and not related to diet or exercise.

If you have been dieting and are struggling to see weight loss, often time you have stressed your body from chronic under eating, on and off diets, lack of sleep, being everything for everyone (and not taking care of your needs). Or you are eating way to little four days of the week, and then going over board the other 3 days which is keeping you where you are, or leading to weight gain.

I work with my nutrition coaching clients to rebuild a strong foundation and prime the body for healthy sustainable fat loss. This starts with doing the basics consistently. Focusing on sleep, hydration, adequate consistent nutrition, movement, managing stress and doing more things you enjoy in your life!

You can’t pour from an empty cup and your body is not going to easily release energy when you are chronically stressing your metabolism with limited resources.

Your metabolism WANTS to work with you. It is responsible for all life sustaining functions in the body, including creating energy from the calories you eat, converting digested food into building blocks (nutrients, vitamins, minerals) it can use to support functions like thinking, speaking, walking, breathing, heart beating and other basic functions.

The minimum energy your body needs to carry out these survival mechanisms is your basal metabolic rate (BMR). It is important to not regularly eat below this calorie amount, to prevent the metabolism from slowing down due to the consistent lack of available resources.

Age is often blamed for a slower metabolism and difficulty losing weight. However, research suggests metabolism is relatively stable from around age 20 to 60 years. At about 60 years old, the rate of metabolism slightly declines, but only by about one percent annually. This is related to cells and over all body processes needing less energy in general and as a result of naturally losing muscle mass as you age.

Often, the larger correlation of weight gain, or “stubborn” weight loss through these years are changes in lifestyle factors that affect food choices and activity levels. There are tremendous life events and changes that happen over these decades of life.

• living on your own, with others

• moving, buying a home

• getting married / separated, changes in relationships

• taking care of children and aging parents

• pregnancy, changes in your body and what it needs

• career changes, more responsibilities

• less time for formal exercise, or less capacity to even want to workout

• demanding schedules

• more driving, sitting

• less meals from home / more meals out

• emotional stress

• experiencing loss, grief and coping with these emotions

to name a few!

With shifts in responsibilities, and circumstances comes changes in what nutrition and movement looks like. When alternative healthier coping mechanisms aren’t established, working through these difficult experiences and change can come with food, alcohol or other less ideal habits.

The good news is, once you are aware of these factors, you can create intention and aligned action towards what you CAN do to positively shift where you are at to best support your health. YOU do have control of managing your nutrition and activity by supporting your body in the best ways possible through seasons of life. What this looks like will likely evolve, but it is important you are realistic with yourself and what your current capacity is. Take an inventory of where you are at, what you can adjust, and where you need more support!

Tips to Optimize Your Metabolism!

Eat Optimal Protein at Meals and Snacks

Your body burns a small amount of calories just to digest and absorb your food. This is called the thermic effect of food. Your body burns slightly more calories digesting protein than fat and carbs. Protein is also the most satiating macronutrient. Eating optimal protein spread out through the day can also prevent loss of muscle mass which can be a side effect of losing weight and age.

Eat Three Balanced Meals

A balanced meal includes adequate protein, carbs and fat for your individual needs. Three meals a day with adequate macronutrients is a good starting point. Some people need to add snacks in between, depending activity levels and what you nutrition goals are. But you do not need to be eating small little meals all day “to increase your metabolism.” Your body needs time between your meals to fully digest and absorb your food. In general about 4-5 hours between meals or snacks is ideal, to keep blood sugar, mood and energy stable to avoid over eating at meals.

Avoid Crash Diets

I’m not really sure where this calorie number came from, but Please stop eating < than 1200 calories/day. Everyones needs are different, but generally speaking this is way too low of calorie deficit and why you are binging on less healthy options.

Your body is smart and built for survival. If you are regularly eating 1200 calories (or less!), your metabolism will adapt to a lower calorie state and slow down in an effort to conserve energy. Your body wants to be in a place where it feels “safe” and knows it is getting the proper nutrition it needs to keep basic survival needs going AND have the energy to want to exercise, and show up for your life feeling your best! It is important to create a calorie deficit for weight loss, but starting with a mild deficit is best to keep you feeling good and moving towards your goals.

Get Adequate Sleep and Rest

Lack of sleep can disrupt your appetite regulating hormones. Inadequate rest can boost the hunger hormone gherlin and decrease the satiety hormone leptin. Sacrificing sleep is linked to higher levels of blood sugar and insulin resistance, meaning your body is not effectively processing sugar. Adequate sleep is about 7-9 hours per night for adults. This is a largely under rated and high essential part of weight loss. When you are sleep deprived, decision making is dulled, cravings increase and you don’t feel like working out. It can be helpful to establish an evening and morning routine you look forward to and keeping similar sleep and wake times.

Stand Up More Often & Walk More

Your body is designed to move. A sedentary lifestyle is linked to weight gain and other health risks. Little bits of activity including cleaning, parking farther away, taking the stairs or other non exercise activity can really add up during the day. Stand up at least every hour! Add in mini walks throughout the day, change the laundry between calls if working from home. There are so many opportunities to add in more natural movement throughout the day if you are intentional! This extra movement can really add up and accounts for about 20% of your daily energy expenditure.

Change It Up

Change up movement and activity. If you have been doing the same types of activity for years, try to incorporate more variety. Add in strength training, yoga, stretching, barre, pilates. Moving your body in all different ranges of motions keeps your body mobile, prevents injury and helps with daily functional movement. This can also challenge your body to use different muscles, and work harder. Greater muscle composition increases metabolic rate at rest.

Drink Enough Water

Your body needs water to perform metabolic functions and process calories. Optimal hydration keeps organs functioning well and your digestive process moving. Drink enough water and unsweetened beverages throughout the day. Include fruits and vegetables that have a higher water content than chips and processed snack foods. The best tip with hydration is to start right when you wake up in the morning. Have a glass of water at your bedside and start sipping!

Add More Joy in Your Life

This may sound simple and irrelevant, but if your days are consumed with doing everything for everyone else and no time for you or activities you enjoy. This can create resentment and lead to less healthy outlets of needing to check out. I realize you manage So much, but it’s important to ask for help, delegate where you can and create support systems in your life. When you enjoy your life, you actually WANT to eat well, move and take care of yourself! Which is what matters most <3