How to fix a broken metabolism

• If you've been hitting a wall with your weight loss journey, you're definitely not alone. In today's podcast episode, we're diving into the complex world of metabolism and weight loss, inspired by a question from one of the podcast listeners. So, lets dive into how to fix a broken metabolism.
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• One of the questions that keeps coming up in my parctice is: "Why is it so hard to lose weight?" This question opens the door to a conversation relevant to many, as more than half of American adults want to lose weight.
• Have you ever felt so exhausted after a long day at work that exercising seems like an impossible task? We are going to address these symptoms in this episode and explore, why your fatigue can be a sign of iron deficiency anemia? You’re not alone. Many of my clients face the same challenge, especially if[...]
• 🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training. Whether you want to: enhance sports performance, lose weight, change your body composition and achieve longevity.[...]
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• In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a[...]
• A metabolic health assessment considers a series of biomarkers that can help you track your current metabolic health. As well as how likely you are to develop serious chronic conditions later in life. Learn more in this episode.
• When it comes to creating a sustainable, healthy lifestyle consistency is key. It’s the actions you take MOST of the time that creates lasting results. But you probably know this, right? So, what’s holding you back? What’s creating friction? Learn in todays episode how perfectionism and focusing on outcomes keeps us behind.
• On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc on your metabolic health. Food helps power every system in your body, so it’s important to provide your body with nourishment it needs . Eating at regular intervals is important.
• 🌿🌿🌿In this episode we'll explore why restrictive eating is not good for us and you will learn tips I apply myself and give to my clients when it comes to eating healthy without feeling deprived.
• Uncover the hidden key to longevity in our latest 9 to 5 Wellness episode on VO2 max! You will learn its impact on your health and longevity.
• In this episode, we delve deep into the silent and dangerous enemy lurking within - visceral fat. Unveiling the insidious health risks associated with excess visceral fat, we shine a spotlight on the pivotal role it plays in various chronic conditions.
• Body composition is a useful tool to evaluate your metabolic health by understanding the breakdown of body into its core components: fat, protein, minerals, and body water. The scale and Body Mass Index which are more traditional ways to measure health, won’t tell you how much of your body is made up of fat and[...]
• Did you know that metabolic syndrome affects a lot of people in the United States? Around 1 in 3 adults have it. But the good news is, you have the power to prevent it. In this episode we will dive into risk factors of metabolic syndrome and making healthier food choices to prevent and reverse[...]
• The structure of our lives – working, driving, sitting to eat, and sitting to relax – can trap us into a sedentary lifestyle. For the typical person, more than half of their day is spent sitting. A normal office worker sits a shocking 15 hours every single day.  This trend has snowballed into the development[...]
• In our fast-paced, technology-driven culture, many of us struggle to get enough sleep. 😴 Whether it's spending long hours at work, being glued to our electronic devices that disrupt our natural sleep patterns, or dealing with excessive work stress, these factors prevent us from getting the recommended 7-8 hours of sleep that we need each[...]

If you’ve been hitting a wall with your weight loss journey, you’re definitely not alone. In today’s podcast episode, we’re diving into the complex world of metabolism and weight loss, inspired by a question from one of the podcast listeners. So, lets dive into how to fix a broken metabolism.

Imagine this: You’ve been doing all the right things, working out consistently, making smart food choices, and still, the scale refuses to budge. What gives? Many of us quickly blame a “broken metabolism” for our troubles.

Here’s the scoop: While medical conditions can play a role, they’re not always the usual suspects. The main culprit might be unrealistic expectations and crash diets that ultimately slow down your metabolism over time.

Understanding Metabolism

At its core, metabolism is about transforming food into energy. It relies on three key factors:

1. Resting Metabolic Rate (RMR): The energy your body needs just to keep you alive and kicking. Ever wonder why bigger folks have higher RMRs? It’s because they need more energy to maintain their bodily functions.
2. Active Energy Expenditure: This is where exercise comes in, but don’t discount the calories you burn during everyday activities that don’t feel like a workout, such as walking the dog or doing chores. These little movements add up!
3. Thermic Effect of Food: Yep, digesting food actually burns calories. Foods rich in protein can really up the ante here and may even give you those so-called “meat sweats.”

The Weight Loss Equation

If you shed pounds quickly by extreme dieting, your body might retaliate by slowing down your metabolism, trying to hold onto energy for dear life. It adapts by burning less energy. That’s why crash diets feel like a shortcut but can box you into a slower metabolic rate trap.

Combatting the Weight Loss Plateau

Feeling stuck? Here are some tips:

• Protein Power: Upping your protein intake can work wonders for keeping hunger at bay and boosting your metabolism.
• Revamp Your Workouts: If your exercise routine is starting to feel like a breeze, intensify it! Consider changing the type or intensity of your workouts to keep your body guessing.
• Mind the NEAT (Non-Exercise Activity Thermogenesis): Small changes, like using a standing desk or choosing stairs over the elevator, can significantly impact your daily calorie burn.
• Cycling Calories and Carbs: Sometimes mixing things up with your calorie and carb intake can shock your body into reigniting weight loss.

Mindset Matters

Changing your mindset can be as critical as changing your workouts. Long-lasting weight loss is about sustainable lifestyle shifts, not quick fixes. It’s essential to pivot from seeing weight loss as a temporary phase to a long-term, healthier lifestyle.

In conclusion, remember that patience and self-compassion are your best friends in this journey. Progress may feel slow, but with consistency, you’ll achieve the healthier life you envision.