The Truth About Metabolism: How to Keep It Running Efficiently

Metabolism is one of the most misunderstood aspects of health and fitness. Many people blame a "slow metabolism" for weight gain or assume that metabolism naturally declines with age. But the truth is, you have more control over your metabolic health than you might think. Understanding how metabolism works and how to optimize it can help you achieve long-term success in your fitness and weight loss journey.

What is Metabolism?

Metabolism refers to all the chemical processes in your body that convert food into energy. Your metabolic rate is the number of calories your body burns to keep you alive and functioning. This includes:

• Basal Metabolic Rate (BMR): The energy your body uses at rest to maintain vital functions like breathing, circulation, and cell production.

• Thermic Effect of Food (TEF): The calories burned during digestion and absorption of food.

• Physical Activity: The energy burned through movement, including exercise and daily activities.

• Non-Exercise Activity Thermogenesis (NEAT): The energy expended from small, daily movements like fidgeting, walking, or standing.

Common Metabolism Myths

Myth # 1: Some People Have a "Broken" Metabolism - While metabolism varies slightly from person to person, extreme differences are rare. Most metabolism issues stem from lifestyle factors, not genetics.

Myth # 2: Eating Late at Night Slows Your Metabolism - Timing matters less than overall calorie intake and energy balance. Your body processes calories the same way, regardless of when you eat.

Myth # 3: Crash Dieting Boosts Metabolism - Severe calorie restriction can actually slow metabolism over time by causing muscle loss and lowering BMR.

How to Keep Your Metabolism Running Efficiently

1. Prioritize Strength Training: Muscle burns more calories than fat, even at rest. Lifting weights helps preserve and build muscle, keeping your metabolism higher.

2. Increase Protein Intake: Protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories digesting it. It also helps maintain muscle mass during weight loss.

3. Stay Active Throughout the Day: Regular movement—including walking, standing, and fidgeting—adds up. Increasing your daily step count and avoiding long periods of inactivity can boost your NEAT.

4. Don’t Under-Eat: Extreme calorie deficits cause your body to adapt by slowing metabolism. Instead, focus on sustainable calorie reductions that support fat loss while maintaining muscle.

5. Stay Hydrated: Drinking enough water can aid digestion and improve metabolic function. Cold water may even provide a small temporary metabolism boost as your body warms it up.

6. Get Enough Sleep: Lack of sleep disrupts hormones that regulate hunger and metabolism, making it harder to lose weight and maintain energy levels.

The Role of 1-on-1 Coaching in Metabolic Health

If you're looking to optimize your metabolism, Energy’s 1-on-1 coaching can provide personalized guidance on nutrition, strength training, and daily habits to help you maintain a strong, efficient metabolism. Whether your goal is weight loss, muscle gain, or overall well-being, our coaches are here to support you.

Want to take control of your metabolism? Let’s build a fitness plan that works for you!