When it comes to our bodies, few concepts hold as much mystique as metabolism. Often touted as the key to weight loss and energy levels, metabolism is a complex process that governs how our bodies convert food into energy.
But what exactly is metabolism, and how can you tell if yours isn’t working properly?
What is Your Metabolism?
At its core, metabolism refers to the chemical reactions that occur within the body to sustain life. These reactions break down nutrients from food and transform them into energy, fuelling essential bodily functions. Factors such as age, genetics, and physical activity can influence our metabolic rate, dictating how efficiently our bodies burn calories.
It’s often called the fire within you, but how do you know whether it’s a flickering ember or a raging inferno?
Can You Break Your Metabolism?
One of the most common things I hear from women in the 40,’s, 50’s and 60’s before they start their It’s So Simple program is that they have ‘broken their metabolism’. They fear they’ve fundamentally damaged their bodies or changed as they’ve gotten older, creating a barrier that prevents them from losing weight or improving their health.
However the truth is that the idea of “breaking” your metabolism is a bit of a myth.
Whilst certain habits can negatively impact your metabolism you can’t break your metabolism. For example, extreme calorie restriction or yo-yo dieting can lead to what’s often referred to as “metabolic damage” or “adaptive thermogenesis”. This is your body’s natural response to prolonged calorie deficits, where it slows down your metabolism to conserve energy.
But the good news is that it’s all reversible and with the right strategy, can improve quickly.
So What Is Happening?
As you age, your metabolism will naturally decrease and slow down from around 40 onwards. This slowdown is primarily due to a natural loss of muscle mass, known as sarcopenia. Women typically lose about half a pound of muscle per year starting around the age of 40 (although recent studies are now saying that this slow down might not actually happen until you reach 60!). And as muscle mass is a key factor in maintaining a higher metabolic rate, a decrease in the amount of muscle mass you have, will decrease the rate at which you burn calories.
And if you are a woman in menopause, then your metabolism can slow even more.
But changes in your metabolism aren’t hard-wired to a number. Your metabolism doesn’t flick a switch on the day of your 40th birthday or drop down a gear the minute your 50th birthday celebrations have finished.
Crucially, changes to your metabolism aren’t a foregone conclusion. If you know what you’re doing there’s no reason your metabolism can’t be higher at 50 than it is at 40. And if you need proof, look at my transformation…almost all of it happened AFTER I turned 40! Yes I changed physically, but I’ve also transformed my metabolism and have a higher metabolic rate now than I did in my 30’s!
Is it Too Late To Recover Your Metabolism?
No! It’s never too late to boost your metabolism!
While metabolism naturally slows down with age, there are effective ways to boost it at any stage of life. And the best thing is that the steps you take to improve your metabolism will benefit every other part of your life too….improved health, fitness levels, flexibility, improved energy levels, skin, sex drive….and you will feel incredible too. So let’s get excited about adding some fuel to your metabolic fire!
5 Steps to Boost Your Metabolism
If you want to boost your metabolism, here are the 5 things you need to focus on:
Strong Not Skinny
Building lean muscle mass through resistance training helps increase your resting metabolic rate. Home workouts with your body weight or light weights can be just as effective.
If you’re unsure where to start, here’s a simple workout you can follow. But remember, strength training needs consistency and so start at a pace you can sustain.
Step it Up!
Low impact activities like walking, running, or swimming can boost your overall calorie burn and have multiple benefits to your cardiovascular health, bone strength and fitness levels.
Fuel Your Body with Protein
Eating enough protein, staying hydrated, and avoiding extreme calorie restrictions can support metabolic health. If you’re unsure how much protein you should be eating, use of free protein calculator to get all the information you need.
Do Not Disturb
Quality sleep is crucial for maintaining a healthy metabolism and allowing your body to rest and recover. Quality sleep isn’t just about the amount of sleep, it’s also making sure you have uninterrupted, deep sleep on a consistent basis.
Seek Positive Energy
Chronic stress has so many negatively impacts on your health including your metabolism, so finding ways to remove stress from your life is a vital step.
So the keys to your metabolism are truly in your hands. But understanding exactly how to piece the puzzle together and sustain the positive steps you need to take, isn’t always easy. Throw in the challenges of busy work and family lives and the challenge can feel overwhelming.
If you’re unsure where to start, why not book in for a free metabolic healthcheck with one of our coaches and we’ll help you to ignite your metabolism!
