What if your metabolism isn’t broken, just out of sync?
Most people think of metabolism as simply how fast they burn calories, but it’s so much more than that. Metabolism is the energy system that powers every process in your body, right down to the cellular level. It’s happening every second of the day, even while you’re sleeping.
At the centre of this process are your mitochondria, which I like to call the energy powerhouses inside your cells. When these are running well, you feel energised, you burn food efficiently, and you stay in balance. But when we stop moving, eat too many processed foods, and don’t sleep properly, that entire system starts to slow down.
The good news is, you can get it back on track. You can reset your metabolism. Here’s how.
What is metabolism really?
Metabolism is the total of all chemical reactions in your body. Some are about building things, like repairing muscles or creating hormones. Others are about breaking things down to produce energy. This entire process creates ATP, the body’s main energy currency. It happens in the mitochondria, and it’s absolutely essential for life.
Surprisingly, recent research shows that our resting metabolic rate stays pretty stable from around age 20 to 60. That means the drop in metabolism most people blame on ageing is more likely due to lifestyle, less movement, more sitting, and a diet full of empty calories.
Is your metabolism really broken?
You don’t need to be overweight to have a sluggish metabolism. About 30 percent of adults are obese, and around 80 percent of those people have metabolic dysfunction. But what’s even more interesting is that 40 percent of people with a normal BMI also show signs of poor metabolic health, like insulin resistance, high triglycerides, or fatty liver.
One of the major culprits is excess sugar, particularly fructose. Unlike glucose, which is regulated by insulin and can be used by many tissues, fructose goes straight to the liver. If you’re not burning it off through movement, it gets converted into fat, which contributes to liver damage, insulin resistance, and inflammation.
So how do you fire it back up?
Here’s what really works if you want to get your metabolism humming again:
Move more, especially after meals
Even a 10 minute walk after you eat can help reduce blood sugar spikes by up to 40 percent. Your muscles pull in glucose and burn it for energy without needing much insulin. It’s a simple trick with a big impact.
Lift weights and build muscle
Muscle tissue is more metabolically active than fat. The more lean mass you have, the more energy your body uses, even when you’re at rest. Aim for two or three strength sessions each week.
Add short bursts of intensity
High intensity interval training can help you build more mitochondria, which means more capacity to burn energy. You don’t need long workouts, just a few quick sprints or power based movements two or three times a week will do the trick.
Eat whole, protein rich foods
Whole foods are more satisfying and support the body’s metabolic pathways. Protein also takes more energy to digest and helps preserve muscle mass. It’s a win on all fronts.
Cut back on refined carbs
Processed carbs are easy to overeat and don’t offer much nutritionally. They also spike insulin, promote fat storage, and can overwhelm the liver when consumed in excess.
Sleep well and drink water
Poor sleep disrupts hunger hormones and slows down energy use. Water is also essential for all metabolic reactions and helps flush waste products from the body.
Try time restricted eating
Eating within an 8 to 10 hour window during the day and giving your body time to rest overnight can improve insulin sensitivity and support fat metabolism.
Green tea can help
Green tea contains a compound called EGCG that may support fat oxidation and slightly increase metabolic rate. Research suggests that drinking a few cups a day could help you burn a little extra energy without much effort.
What if you need a helping hand?
If you’re feeling stuck and want to take the guesswork out of resetting your metabolism, Be Fit Food can help. Our doctor and dietitian designed meals are formulated to support fat loss, reduce inflammation, and help your body get back into a healthy rhythm. Our Metabolism Reset Programs, available in 7, 14, or 28 day options, make it easy to get results without compromising on nutrition or convenience.
Every meal is packed with real food, balanced macros, and the nutrients your body needs to get your metabolism working again. And because the meals are portion controlled, you don’t have to think twice about what or how much to eat. It’s all done for you.
You can absolutely reset your metabolism. You just need to give your body the right signals, good food, regular movement, quality sleep, and a break from the modern chaos that slows everything down.
References
- Pontzer H, Yamada Y, Sagayama H, et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808–812. https://doi.org/10.1126/science.abe5017
- Tappy L. (2021). Metabolism of sugars: A window to the regulation of glucose and lipid homeostasis by splanchnic organs. Clinical Nutrition, 40(4), 1691–1698. https://doi.org/10.1016/j.clnu.2020.12.022
- Gibala MJ, McGee SL. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58–63. https://doi.org/10.1097/JES.0b013e318168ec1f
- Hursel R, Westerterp-Plantenga MS. (2010). Thermogenic ingredients and body weight regulation. Obesity Reviews, 11(9), 689–718. https://doi.org/10.1111/j.1467-789X.2010.00762.x
- Saleh N. (2021). Best ways to increase metabolism, according to research. MDLinx. https://www.mdlinx.com/article/best-ways-to-increase-metabolism-according-to-research/7v8zRCj558GWVPUB3ea3OW
- Mayo Clinic. (2023). The truth about metabolism. Mayo Clinic Health System. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
- Harvard Health Publishing. (2021). The truth about metabolism. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
- Cunnane SC, Courchesne-Loyer A, St-Pierre V, et al. (2016). Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease. Annals of the New York Academy of Sciences, 1367(1), 12–20. https://doi.org/10.1111/nyas.12999
- Hursel R, Viechtbauer W, Westerterp-Plantenga MS. (2011). The effects of green tea on weight loss and weight maintenance: a meta-analysis. Obesity Reviews, 12(7), e573–e581. https://doi.org/10.1111/j.1467-789X.2011.00862.x
- Halse RE, et al. (2005). Effects of exercise and diet on glucose transport and insulin sensitivity. Journal of Applied Physiology, 99(1), 209–216. https://doi.org/10.1152/japplphysiol.01408.2004
