Broken?
Broken.
Slow.
Damaged.
Screwed up.
These are words I've heard many women say when describing their metabolism. The idea that their metabolism has been hijacked. That they are doomed to a slow-paced metabolic rate that has set them up for inevitable weight gain as they age.
I'll be the first to say that "metabolism" is complex. It's definitely not black and white but instead is a nuanced conversation around food, energy, function and our frame of mind.
What exactly is metabolism anyway?
Well, in a nutshell, it’s a chemical process that converts foods you eat into energy for your body.
How efficient your body is at this process is what determines your metabolic rate.
Each person's metabolism is unique and even within each individual this process fluctuates.
Some days, our bodies require more fuel since we may be more active.
Other days, we might require less.
No, your METABOLISM is not BROKEN.
There are many factors that influence our metabolism and even if you believe yours is slow, I can assure you, it's not broken or damaged.
Here's a list of what influences our metabolic rate:
sex (men have a faster metabolism than women)
age (at the age of 65 our metabolism begins to slow down... FYI not at 40)
lean muscle tissue (building and maintaining muscle mass requires energy)
genetics (the gene pool can be a factor)
medication (some meds can slow down our metabolic rate)
cold temps (require more energy to keep the body warm)
sleep (poor sleep can affect hormones which can slow metabolism)
food choices (protein "burns" more fuel for digestion than carbs/fats)
NEAT (activities that are NOT exercise such as fidgeting, moving around, cooking etc)
So definitely a lot at play here... and definitely more complex than calories in/calories out.
But more importantly, what can you do if you feel like you have a sluggish metabolism?
You can blame genetics or maybe medication you're taking.
But as always, I look at what we CAN control...
which will ultimately stack the cards in our favour.
What are the controllables?
Muscle Mass
Protein intake
NEAT
Sleep
Yes, I'm getting older every year, just like you. And I am a female. That's my reality…that's not changing.
But I do have agency over the other stuff.
And it can make a huge difference.
Which is why I'm constantly preaching the "strength train-eat-protein-move- your-body-sleep" message!
Cuz these are the keys that can and WILL ignite our metabolism.
So next time you’re tempted to blame your slow metabolism, assess the areas that you can work at keeping your metabolic rate running efficiently.
How would you describe your metabolism?
What areas can you hone in on to keep yours from slowing down?
