Episode 85 - Fire Up Your Metabolism

Fire Up Your Metabolism: Simple Habits to Boost Your Metabolic Health at Any Age Today, we’re diving into a topic that affects everything from your weight and energy to your hormones and even your sleep: metabolic health. Your metabolism isn’t just about how fast you burn calories. It’s the engine that powers your entire body. When it’s working well, you feel energized, focused, balanced. But when it’s out of sync, you might notice fatigue, weight gain, cravings, brain fog—even inflammation and chronic illness. So in today’s episode, we’re going to cover:

• What metabolic health really means
• The warning signs of a sluggish metabolism
• The key habits that improve your metabolic health naturally
• And a weekly Metabolism Reset Challenge to help you take action

What Is Metabolic Health? Let’s break it down. Metabolic health refers to how well your body creates and uses energy. It affects:

• Blood sugar regulation
• Cholesterol and blood pressure
• Hormone balance
• Weight management
• Inflammation
• And even how your brain functions

A healthy metabolism means your body efficiently converts food into energy, manages glucose levels well, and burns fat when needed. The scary truth? Studies show that over 80% of adults may have poor metabolic health and don’t even realize it. Signs Your Metabolism Might Need Support Here are a few red flags to watch for:

• Constant fatigue—even after a full night’s sleep
• Midsection weight gain
• Intense sugar or carb cravings
• Brain fog or trouble focusing
• Irregular blood sugar or insulin resistance
• Difficulty losing weight, even with effort
• High blood pressure, cholesterol, or triglycerides

You don’t have to have all these signs—but if even a couple resonate with you, it’s worth taking steps to support your metabolic system. The good news? You can improve metabolic health at any age—and often without extreme diets or hours of cardio. 6 Core Habits for Metabolic Health Let’s walk through six powerful habits that boost metabolic health naturally: 🔥 1. Prioritize Protein at Every Meal Protein helps regulate blood sugar, supports muscle, and increases your metabolic rate.

• Aim for 20–30 grams per meal
• Great sources: eggs, chicken, turkey, fish, Greek yogurt, tofu, beans, lentils

Tip: Start your day with a protein-rich breakfast to reduce cravings and energy crashes later on. 🧘‍♀️ 2. Move More—Throughout the Day Exercise is great, but NEAT (non-exercise activity thermogenesis) is a big deal too—think walking, standing, cleaning, gardening.

• Walk after meals—especially after dinner
• Add 10-minute movement breaks to your day
• Strength training 2–3x/week helps preserve lean muscle, which is key for metabolism

💧 3. Hydrate for Cellular Function Your cells need water to burn fuel efficiently.

• Aim for half your body weight in ounces of water per day
• Add lemon, cucumber, or mint for flavor
• Dehydration = sluggish energy + slowed metabolism

🌞 4. Regulate Your Blood Sugar Big spikes and crashes in glucose levels cause inflammation, cravings,