I was having a conversation with a colleague recently, and we were both feeling overwhelmed by the onslaught of sneaky gimmick diets and calorie-counting programs carefully disguised as the next detox cleanse. There are so many of these types of diet-based programs in the wellness industry, the cumulative pressure can weigh on the collective psyche. And those of our patients.
So, while weight loss is not something that I specifically want to focus on in my practice, health, balance, and debunking misinformation is. I am deeply interested in supporting people to feel their best, to better understand themselves and their bodies, and to forge a healthy relationship with food, digestion, body image, and metabolism. What I have seen helps people feel better, does not follow the conventional medical recommendation of simply cutting excessive calories and increasing physical activity. While this may be part of the picture for some people, the reality is that this equation is out-of date, incomplete, and for some, inaccurate.
Various factors impact our body's ability to maintain a healthy metabolic rate. Continue reading to explore some of the most underestimated, overlooked ways you can better understand metabolism and choose new ways to benefit your entire body.
And please, resist and rebel against the idea that your size has anything to do with the quality of your health. We are here to celebrate the diversity of the human form in all its shapes, sizes, and expressions. Fixating on size is simply not it.
Embrace Well-Rounded, Consistent Meals: Calorie restriction and yo-yo dieting can wreak havoc on metabolism, especially for women. Research has shown that the body responds to food restriction with the release of inflammatory stress hormones, impacting metabolism and energy utilization. Restrictive eating programs also cause women to quickly lose lean muscle mass, which becomes harder and harder to rebuild as women age. (Read: I recommend against juice-cleanses and fasting for women. There may be a feeling of lightness or a cleansing effect, but you’re missing out on fiber which helps the body fully detox and most of the body weight you lose is liver glycogen water weight and lean muscle mass, which dysregulates your hormones further when you’re done.) Instead, establish a stable and consistent eating routine, opting for well-rounded meals every 4.5 hours. Aim for approximately 30 g of protein at each meal (slightly more or less per individual needs). To keep it simple, aim for each meal to contain lean proteins, healthy fats, and high-fiber plants and carbohydrates for sustained energy. Sitting down to eat and nourishing your body regularly sends signals of safety and calm, positively influencing metabolic function.
Release Mental Restrictions Around Food: A recent study investigated the way our thinking and mindset around food impacts our metabolism and energy utilization. Ali Crum and her team gave study participants the same 380-calorie milkshake, but on one occasion the study participants were told the milkshake was a 620-calorie "indulgent" shake or a 140-calorie "sensible" shake. The study participants satiety hormones, ghrelin, were measured in each instance. The result? Participants who were apprehensive about overindulging experienced less satiety and energy, while those who held positive thoughts about what they were drinking had a normal balanced satiety response and use of energy[1]. Same shake, same ingredients, different thought patterns.
The implications of this study demonstrate that people who eat the same foods but maintain an internal state of mental restriction around food may be influencing their metabolism and the way their bodies use energy.
Releasing inner restrictions around food takes time. But with support, practice, intention, and therapy it’s possible to re-establish your natural hunger cues and approach food with a sense of peace, flexibility, and satisfaction. Check out one of these books to explore more about releasing mental restrictions around food, restoring a healthy body image, and letting that reshape your relationship with eating.
Manage Stress and Cultivate a Healthy Stress Response: Elevated cortisol levels resulting from chronic stress can influence metabolic set points. Recognizing the cumulative impacts of stress on your overall well-being is one of the first steps to making changes. Check out this post on the Functional Freeze Stress Response. Then consider what kinds of stress-reducing practices you may be able to adopt, such as meditation, yoga, and deep breathing. Cultivating a healthy response to stress not only benefits mental well-being but also positively influences your available energy, emotional regulation, sleep and rest, and has huge implications for metabolism.
Prioritize Quality Sleep: The importance of sleep in metabolic health cannot be overstated. Poor sleep quality and insufficient sleep duration can disrupt hormonal balance, impacting appetite regulation and glucose metabolism. Establish a consistent sleep schedule, create a conducive sleep environment in complete darkness, choose air temperatures between 62-67 F for optimal rest, and engage in relaxation techniques before bedtime to promote optimal metabolic function. Turning off the light from artificial screens an hour or two before bedtime is important for protecting the natural pulsation of melatonin, which also impacts deep rest.
Muscle Is Medicine: Aging is often associated with a decline in lean muscle mass, contributing to reduced metabolic capacity. Combat this effect by incorporating regular strength training exercises into your routine. Building and retaining muscle not only supports metabolic health, but also contributes to overall well-being, bone density, proprioception, and functional independence.
Investigate Potential Hormone Imbalances: Underlying hormonal imbalances may undermine metabolic health despite all the best efforts in nourishment, exercise, sleep, and stress management. Hormones such as estrogen, progesterone, androgens, thyroid hormones, insulin, and cortisol play crucial roles in our overall metabolism and how much energy we feel we have available. Consult with a healthcare professional to test for and treat any potential imbalances.
Count Your Chemicals, Not Your Calories: Certain endocrine-disrupting chemicals that may impact our overall metabolic rate are gaining notoriety in health discussions, but they are still not as talked about as they should be. These chemicals, found in everyday items like plastics and pesticides, can mimic hormones and interfere with metabolic processes. Delve into your personal lifestyle habits, the ingredients lists on the back of food labels and personal care products, assess your exposure, and take steps to reduce contact with these harmful substances. Certain kinds of obesogens can be stored in the body particularly in adipose tissue (fatty despoits) and can be released during periods of weight loss. So, if you start to feel worse, get sicker, or seem to gain weight in attempts to lose weight, you may need to explore detoxification support, instead of another diet or restricting more calories. Some people mistakenly think that they just need to limit food intake during periods of weight loss, but the opposite may be true: the body may be needing more nutrients, enzymatic support, and antioxidants to help process all the change taking place.
Beware of Empty Liquid Calories: Beyond the obvious impact of excessive calories, regular alcohol consumption can interfere with the brain's signaling of fullness, potentially leading to overeating. Additionally, alcohol can disrupt sleep patterns, further affecting metabolic health. Diet sodas, despite claiming to have zero calories, have their own set of concerns. The artificial sweeteners in diet sodas may influence the body's satiety cues, interfere with the way the liver and pancreas communicate, and disrupt the balanced release of insulin and glucagon. Not to mention, the BPA-like substances in can linings pose potential health risks. Be mindful of these factors when considering your beverage choices.
Adopting a holistic approach involves a comprehensive understanding of the factors that influence metabolic function. By letting go of restrictive conditioning and embracing foundational health for your body, you can begin to lay the groundwork for sustained change that not only help you heal your body, but also your mind and how you feel inside.
REFERENCES
Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response. Health Psychol. 2011 Jul;30(4):424-9; discussion 430-1. doi: 10.1037/a0023467. PMID: 21574706.