Metabolism, the intricate process of nutrient absorption, breakdown, and distribution throughout the body, is fundamental to our overall health. However, a broken metabolism, characterized by difficulties in losing weight, frequent energy crashes, brain fog, disrupted sleep, and mood swings, can significantly impact our well-being. In this blog post, we'll explore the signs of a malfunctioning metabolism and discuss three essential steps to restore and optimize its function.

Understanding the Culprits:

Restrictive Calorie Cutting: Crash diets and prolonged calorie restriction can backfire, slowing down your metabolism as your body goes into "survival mode."
Undiagnosed Insulin Resistance: When your cells resist insulin's effects, your body struggles to regulate blood sugar and store fat more readily.
Hormonal Imbalances: Underactive thyroid (hypothyroidism) disrupts various bodily functions, impacting metabolism as well.

Revving Up Your Metabolism:

1. Prioritize Sleep (8 Hours of Opportunity):

Sleep deprivation wreaks havoc on hormones, including those crucial for metabolism. Aim for 8 hours of uninterrupted sleep each night. Power down devices well before bedtime, establish a consistent sleep schedule, and create a relaxing bedtime routine.

2. Embrace Protein (30g per Meal):

Don't underestimate the power of protein! It boosts metabolism, aids digestion, builds muscle, and keeps you feeling satiated. Aim for 30g of protein at each meal, prioritizing bioavailable animal sources like eggs, fish, meat, and yogurt. Remember, protein needs increase with age!

3. Be Smart About Carbs:

Carbs aren't the enemy, but mindful consumption is key. Here are some smart carb strategies:

Pair carbs with protein and fat: Slow down digestion and manage blood sugar by always combining carbs with protein and healthy fats. Think avocado toast with eggs or a salad with grilled chicken and vinaigrette.
Limit carbs at breakfast: Opt for protein and healthy fats to stabilize blood sugar and improve insulin sensitivity. Eggs, avocado, and non-starchy vegetables make a great combination.
Utilize vinegar's power: A tablespoon of apple cider vinegar (ACV) before a carb-heavy meal can help slow down digestion and improve insulin sensitivity.

A well-functioning metabolism is essential for overall health and weight management. By prioritizing quality sleep, incorporating adequate protein, and being strategic about carb consumption, you can take significant steps towards revitalizing your metabolism. These lifestyle changes contribute not only to improved energy levels and weight management but also to long-term health and well-being.