What is Metabolism, Really?
Metabolism is the entire network of chemical reactions happening in every cell of your body to keep you alive. It’s how we convert the food we eat into usable energy, build new tissue, repair damage, support immune function, and regulate hormones.
These reactions fall into two main categories:
Anabolism is the building phase, like making muscle, hormones, and new cells
Catabolism is the breaking-down phase, like digesting food, releasing energy, and clearing waste
At the centre of this process is the mitochondria, the “powerhouse” of each cell, where food is ultimately converted into ATP which is the body’s usable energy currency. This energy fuels every function in your body: breathing, thinking, healing, moving, and even sleeping.
Why Are Metabolic Rates Different for Everyone?
Your metabolism is shaped by many factors, including:
Age: Metabolic rate tends to decline slightly as we age due to loss of lean muscle mass and hormonal shifts
Sex: Males typically have more muscle and a higher resting metabolic rate
Genetics: Some people naturally burn energy faster than others
Hormones: Thyroid hormones, insulin, and cortisol all influence how efficiently your body uses energy
Body composition: Muscle tissue burns more calories at rest than fat tissue
One common misconception is that weight gain is solely caused by a “slow metabolism.” In truth, for many people, it’s more about excess calorie intake, low activity, poor sleep, and stress. Still, metabolic dysfunction can creep in silently through things like insulin resistance, mitochondrial damage, and chronic inflammation.
How Metabolism Works in Your Body
When you eat, your metabolism springs into action. Here’s a simplified version of what happens:
1. Your body digests food into basic units: glucose, fatty acids, and amino acids
2. These units are transported into cells and transformed into molecules like acetyl-CoA
3. Inside the mitochondria, these molecules enter the Krebs Cycle and Electron Transport Chain, producing ATP
Your body uses this energy to power every physiological process. However, when you consistently eat more than you burn, the excess energy is stored as fat. Over time, this disrupts the balance between anabolism and catabolism, which shifts the body into long-term fat storage mode.
How to Support a Healthy Metabolism
Thankfully, there are proven ways to support and even improve your metabolic health:
1. Build and Maintain Muscle
Resistance training stimulates muscle growth, which increases your resting metabolic rate. The more muscle you have, the more calories you burn, even at rest.
2. Move More Throughout the Day
Sitting too long slows your metabolism. Small movements like standing, walking, or stretching help keep your energy-burning pathways active. After meals, even a short 10-minute walk can help stabilise blood sugar and improve insulin sensitivity.
3. Prioritise Protein
Protein-rich foods require more energy to digest and help preserve lean mass. Include sources like fish, chicken, eggs, tofu, Greek yoghurt, legumes, and nuts. Aim to include protein at every meal to help maintain blood sugar and satiety.
4. Focus on Whole Foods
Processed foods rich in sugar and refined carbs flood your system with quick energy, leading to insulin spikes and fat storage. Whole foods digest more slowly and support steady energy.
5. Get Enough Quality Sleep
Sleep deprivation disrupts hormones that regulate hunger and fullness, increases cortisol, and reduces insulin sensitivity. Aim for 7 to 9 hours of uninterrupted sleep each night.
6. Manage Stress
Chronic stress keeps cortisol levels elevated, which can increase fat storage, especially around the abdomen. Strategies like mindfulness, deep breathing, and exercise help lower stress and support metabolic function.
7. Stay Hydrated
Water is essential for all metabolic reactions. Even slight dehydration can reduce your body’s ability to burn calories and clear waste. Start your day with water and sip consistently throughout the day.
8. Try Time-Restricted Eating
Giving your body a daily fasting window for say, 12 to 16 hours, this can support mitochondrial efficiency, improve insulin sensitivity, and encourage fat burning between meals. This means only eating for a maximum of 8-12 hours per day.
9. Consider Natural Boosters
Green tea, chilli (capsaicin), caffeine, and even short bouts of cold exposure may slightly increase your metabolic rate. While not miracle fixes, they can complement other strategies when used consistently.
Let Food Be Your First Medicine
At Be Fit Food, we specialise in creating doctor and dietitian-designed meals that are high in protein, low in refined carbs, and perfectly portioned. Our Metabolism Reset Programs take the guesswork out of eating for energy and support you with science-backed nutrition that fuels your metabolism.
Whether you feel sluggish, are gaining weight despite eating well, or just want to optimise your energy, supporting your metabolism is one of the most powerful changes you can make. Your metabolism responds to what you eat, how you move, how you sleep, and how you manage stress. With the right strategy, you can re-ignite your body’s energy system and feel better from the inside out.
