Wake Up Your Metabolism: Spot the Signs + Boost Naturally

Understanding Your Metabolism

Metabolism is how your body turns food into energy. It uses the calories from what you eat and drink, along with oxygen, to fuel everything your body does. When your metabolism is working well, it helps burn calories more efficiently and can prevent extra fat from being stored.

What Is Metabolic Rate?

Metabolic rate is how fast your body turns food into energy. It’s not just one thing, it’s a bunch of processes happening all the time to keep you going.

Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs to stay alive while you’re resting. Even when you're doing nothing, your body uses energy to breathe, digest, pump blood, and make new cells. Your BMR depends on things like your age, sex, weight, height, muscle mass, and even your genetics.

What Can Slow Down Your Metabolism?

1. High Cortisol (Stress Hormone) Cortisol helps your body manage energy, but when it’s too high for too long—often due to chronic stress, it can increase cravings, boost appetite, and lead to weight gain.

2. Thyroid Imbalances Your thyroid controls how fast your body uses energy. If it's underactive (hypothyroidism), it can slow your metabolism and lead to fatigue, weight gain, and brain fog.

3. Insulin Resistance Insulin helps your cells absorb sugar for energy. But when there's too much sugar too often, your cells can stop responding properly, causing excess sugar to be stored as fat.

4. Hormonal Shifts Low levels of oestrogen (in women) or testosterone (in men) can reduce muscle mass and slow metabolism, making it easier to gain fat and harder to lose it.

5. Aging As we age, we naturally lose muscle and experience hormonal changes, both of which can slow down metabolism.

6. Certain Medications Some medications, like antidepressants, steroids, or birth control, can interfere with metabolism by increasing appetite or promoting fat storage.

7. Very Low Calorie Diets Eating too few calories for too long can put your body into “survival mode,” slowing down metabolism to conserve energy and making weight loss more difficult.

Signs Your Metabolism Might Be Sluggish

1. Weight Gain If your body isn’t burning enough calories, it’s more likely to store excess as fat, even if your eating habits haven’t changed.

2. Trouble Losing Weight A slow metabolism means your body holds onto calories, making it harder to shed weight despite your efforts.

3. Low Energy or Fatigue Less energy production can leave you feeling constantly tired, even after a good night's sleep.

4. Weakness or Getting Sick Often A sluggish metabolism may weaken your immune system, leaving you feeling rundown or more prone to illness.

5. Dry or Dull Skin Metabolic imbalances can affect circulation and nutrient delivery to the skin, causing dryness or irritation.

6. Thinning Hair If your body isn’t absorbing enough nutrients, it can impact hair strength, thickness, and growth.

7. Mood Swings or Feeling Low Your metabolism plays a role in hormone balance, when it’s off, so are your emotions.

8. Brain Fog or Poor Focus Energy isn’t just physical. A slow metabolism can leave your mind feeling cloudy and unfocused.

How to Naturally Boost Your Metabolism

1. Build Lean Muscle Muscle burns more calories than fat, even at rest. Strength training can give your metabolism a lasting lift.

2. Eat Balanced, Regular Meals Well portioned, nutrient-rich meals help keep your metabolism steady and prevent energy crashes or overeating.

3. Avoid Late Night Snacking Eating close to bedtime can lead to extra calories being stored instead of burned.

4. Stay Hydrated Water is essential for every process in the body, including converting food into energy. Aim for steady hydration throughout the day.

5. Prioritise Sleep & Stress Management Poor sleep and chronic stress can throw hormones off balance and slow your metabolism.

6. Get Quality Sleep Aim for at least 7–8 hours of restful sleep each night. Poor sleep disrupts hormone balance and slows down metabolic function, making it harder to manage weight and energy.

7. Manage Stress Levels Chronic stress raises cortisol, a hormone that can slow your metabolism, increase cravings, and lead to weight gain. Mindfulness, breathwork, and time in nature can help bring things back into balance.

8. Move Your Body Often Regular exercise, especially strength training and movement throughout the day, keeps your metabolism active and supports better energy, mood, and digestion.

9. Minimise Toxin Exposure Environmental toxins (like plastics, pesticides, and certain personal care products) can disrupt hormone balance and metabolism. Choose natural products and filter your water when possible.

The Role of Functional Medicine

Functional medicine looks at the root causes of health issues, like a slow metabolism. Tests such as the Hormonal, Adrenal & Metabolism test can give a detailed picture of what's going on in your body, including hormone levels, insulin, and vitamin D. With this insight, you can create a personalised plan with targeted diet and lifestyle changes to help boost your metabolism and improve overall health.

Conclusion

Knowing the signs of a slow metabolism and taking simple steps to boost it can make a big difference to your health and energy. By focusing on balanced nutrition, regular movement, good sleep, and stress management, and using functional medicine for deeper insight, you can support your body in the best way. Every healthy choice you make can help reset and refresh your metabolism.

References:

1. Fogarasi A, Gonzalez K, Dalamaga M, Magkos F. The Impact of the Rate of Weight Loss on Body Composition and Metabolism. Current Obesity Reports. 2022 Jun;11(2):33-44. DOI: 10.1007/s13679-022-00470-4

2. Martínez-Gómez MG, Roberts BM. Metabolic Adaptations to Weight Loss: A Brief Review. Journal of Strength and Conditioning Research. 2022 Oct 1;36(10):2970-2981. DOI: 10.1519/JSC.0000000000003991

3. Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary Protein, Weight Loss, and Weight Maintenance. Annual Review of Nutrition. 2009;29:21-41. DOI: 10.1146/annurev-nutr-080508-141056