Reset + Revitalise: Everything you need to know about metabolism

Your metabolism is your incredible internal power plant. A collective term for the many processes that occur inside your body to keep you thriving and functioning, your metabolism is responsible for converting food and nutrients into energy and building blocks for growth and repair.

It's a complex system that involves hormones, enzymes and the interaction of various organs. Just like a well-oiled machine, your metabolic engine needs proper care and maintenance to perform at its best.

By understanding how and why your body uses energy, you can take targeted steps toward resetting and revitalising your metabolism. Read on for our deep dive into everything you need to know about metabolism and our top six tips to fire up your metabolic rate.

What exactly is your metabolism?

Metabolism refers to the thousands of chemical processes that occur in your body to keep you alive and functioning. These processes involve converting food and nutrients into energy that fuels all our bodily functions, from breathing and digestion to moving and thinking.

Your metabolic rate is the speed at which your body burns calories to fuel these processes. Essentially, it determines how quickly or slowly your body converts food into energy. This can vary greatly between individuals due to a combination of factors such as age, gender, genetics, body size and composition and lifestyle.

Your metabolism can be broken down into two categories: catabolism and anabolism. Catabolism is the breakdown of molecules to release energy, while anabolism is the building up of molecules for growth and repair. Both processes are equally important in maintaining a healthy metabolic balance.

Why is your metabolism important?

Your metabolism plays a crucial role in maintaining your overall health and wellbeing. A healthy metabolism can help you maintain a healthy weight, support proper digestion and nutrient absorption, regulate hormones, boost energy levels and keep your immune system strong.

On the other hand, a slow or sluggish metabolism can lead to weight gain, fatigue, digestive issues and a weakened immune system. It can also increase your risk of developing chronic conditions such as diabetes, heart disease and obesity.

Re-igniting your metabolism

1. Move More: Regular physical activity and movement increases your metabolic rate, helping you burn more calories even when you're at rest¹. This doesn't mean you have to spend hours at the gym. Incorporate movement into your day in small ways – take the stairs instead of the elevator, park further away from the store or even do a quick 10-minute workout from the JSHealth App during your lunch break.
2. Stay Hydrated: Drinking water can temporarily boost your metabolism. Studies show that drinking 17 ounces (0.5 litres) of water increases resting metabolism by 10-30% for about an hour². Staying hydrated can help curb hunger and keep you feeling satisfied between meals.
3. Eat Protein-Rich Foods: Consuming protein can give your metabolism a slight boost because it takes more energy for your body to digest it compared with fat and carbs. Protein can help you feel fuller, longer, reducing the likelihood of overeating. Some good sources of protein include eggs, chicken, fish, tofu and legumes.
4. Don't Skip Breakfast: Eating a healthy breakfast can help kickstart your metabolism for the day and prevent overeating later on. Try to include some protein, whole grains and healthy fats in your breakfast, such as our gut-loving Banana Bread Overnight Oats or a veggie omelette with avocado on whole grain toast.
5. Get Plenty of Sleep: Lack of sleep can lower your metabolic rate and increase your risk of weight gain³. Make sure you're getting 7-9 hours of quality sleep each night to keep your metabolism running smoothly.
6. Avoid Quick Fixes and Fad Diets: Extremely low-calorie diets can decrease your metabolic rate and lead to muscle loss⁴. Aim for a balanced diet with enough calories to support your activity level. Avoid fad diets that promise quick weight loss and instead focus on making sustainable, consistent changes to your lifestyle.

Embracing changes that enhance your metabolism is less about racing towards a finish line and more about cultivating a lifestyle that cherishes your wellbeing. Be patient with yourself and listen to your body's needs. Remember, it's all about progress, not perfection.

Your metabolism is a remarkable system, working tirelessly behind the scenes to fuel your every move. Honour your body's innate wisdom and work in harmony with your natural rhythms, treating yourself with the care and respect you deserve! 

References: 

1. Mayo Clinic (2020). Can you boost your metabolism? [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508.
2. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A.M., Klaus, S., Luft, F.C. and Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology and Metabolism, [online] 88(12), pp.6015–6019. doi:https://doi.org/10.1210/jc.2003-030780.
3. Suni, E. (2020). How Sleep Deprivation Affects Your Heart. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart.
4. Healthline. (2023). Is ‘Starvation Mode’ Real or Imaginary? A Critical Look. [online] Available at: https://www.healthline.com/nutrition/starvation-mode#TOC_TITLE_HDR_3 [Accessed 16 Jan. 2024].