How to Heal Your Metabolism

1. Metabolism is the key to optimal health and longevity

Remember: Years ago, I was one of these people. Like many in the fitness industry, I was so wrapped up in my outward appearance that I had no idea the damage I was doing to my metabolism and overall health.

Metabolism misconceptions: Many people believe that a slowing metabolism is an inevitable part of aging. However, our metabolic rate is influenced by various factors including diet, lifestyle, and environmental stressors. A high-functioning metabolism is characterized by:

• Body temperature between 97.8-98.6°F
• Resting pulse rate of 75-90 beats per minute
• Good energy levels throughout the day
• Restful sleep
• Healthy digestion and regular bowel movements
• Clear skin and shiny hair
• Stable mood and good cognitive function

Healing the metabolism: Improving metabolic function involves addressing all aspects of health, including nutrition, sleep, exercise, and stress management. This holistic approach can lead to:

• Increased energy and vitality
• Improved weight management
• Better hormone balance
• Enhanced immune function
• Reduced risk of chronic diseases

2. Saturated fats are beneficial, while polyunsaturated fats are harmful

Saturated fats are resilient to oxidation—meaning they're protecting your body from the harmful effects of oxygen and oxidants such as iron.

Saturated fat benefits: Contrary to popular belief, saturated fats are not the enemy. They play crucial roles in the body:

• Provide structural integrity to cell membranes
• Support hormone production
• Boost metabolism
• Help regulate blood sugar
• Contain essential fat-soluble vitamins (A, D, K2)

Polyunsaturated fat dangers: Polyunsaturated fats (PUFAs), especially when consumed in excess, can be detrimental to health:

• Highly susceptible to oxidation, leading to cellular damage
• Suppress thyroid function and metabolism
• Contribute to inflammation and chronic diseases
• Found in high quantities in vegetable oils, nuts, and seeds

To support metabolic health, focus on consuming saturated fats from sources like coconut oil, grass-fed butter, and grass-fed animal products, while minimizing intake of PUFAs.

3. The right carbohydrates are essential for metabolic health

Simple sugars (sugars) are better than complex carbs for increased cellular function, increased metabolism, and increased energy.

Beneficial carbohydrates: Not all carbs are created equal. Simple sugars from whole food sources can support metabolic health:

• Fruits (especially ripe and tropical fruits)
• Honey
• Milk
• Root vegetables (potatoes, carrots)

These carbohydrates:

• Provide readily available energy for cells
• Support thyroid function
• Aid in liver detoxification
• Promote muscle recovery and brain function

Balancing carbohydrate intake: While simple sugars are beneficial, they should be consumed in balance with proteins and fats to maintain stable blood sugar levels. Avoid processed carbohydrates and limit intake of grains and starches, which can negatively impact metabolic function.

4. Grains and gluten can damage gut health and metabolism

Grains are another food, like seeds, and many raw vegetables, for which we must look past the cover (the nutrition) to really see what's inside (absorption and digestibility).

Grain dangers: Despite being promoted as healthy, grains can have numerous negative effects on health:

• Contain anti-nutrients like phytates, which inhibit mineral absorption
• Often high in gluten, which can damage the gut lining
• Rapidly convert to glucose, leading to blood sugar spikes
• May contribute to inflammation and autoimmune conditions

Alternatives to grains: Instead of relying on grains for carbohydrates and fiber, focus on:

• Root vegetables
• Fruits
• Properly prepared legumes (if tolerated)
• Vegetables like squash and pumpkin

Eliminating or significantly reducing grain consumption can lead to improved digestion, reduced inflammation, and better overall metabolic function.

5. Not all vegetables are beneficial; some can be harmful

Leafy green vegetables like kale, spinach, chard, and lettuce contain anti-nutrients. They consist of oxalates, lectins, lignans, and polyunsaturated fats.

Problematic vegetables: Many vegetables, especially leafy greens and cruciferous vegetables, contain compounds that can be harmful:

• Oxalates: interfere with mineral absorption and can contribute to kidney stones
• Goitrogens: suppress thyroid function
• Lectins: can damage the gut lining and interfere with nutrient absorption
• Fiber: excessive intake can irritate the gut and feed harmful bacteria

Better vegetable choices: Focus on vegetables that are easier to digest and have fewer anti-nutrients:

• Root vegetables (carrots, beets, sweet potatoes)
• Squash and pumpkin
• Ripe tomatoes and peppers
• Well-cooked vegetables (to reduce anti-nutrients)

Consuming a raw carrot daily can have anti-estrogenic and gut-cleansing effects.

6. Protein intake should be balanced and from quality sources

Essentially, when it comes to protein, real food is best—always.

Optimal protein sources: Focus on easily digestible, nutrient-dense protein sources:

• Eggs (especially from pastured hens)
• Dairy (milk, cheese)
• Bone broth and gelatin
• Shellfish and white fish
• Grass-fed organ meats (especially liver)

Balancing protein intake: While protein is essential, excessive intake can be problematic:

• Aim for about 20-30% of total calories from protein
• Consume protein with carbohydrates and fats to balance blood sugar
• Be cautious with muscle meats, which can be pro-inflammatory when consumed in excess

Protein powders and supplements are generally inferior to whole food sources and should be used sparingly, if at all.

7. Real food supplements can support metabolic function

Food is an amazing composition of vitamins, minerals, carbohydrates, protein, fats, antioxidants, etc. that works synergistically to support your health and body.

Beneficial food supplements: Certain whole food supplements can support metabolic health:

• Salt: helps reduce inflammation, supports thyroid function, and aids in mineral absorption
• Coffee: boosts metabolism, supports liver function, and has antioxidant properties
• Eggshell calcium: provides easily absorbable calcium and other minerals

Avoiding synthetic supplements: Most vitamin and mineral supplements are poorly absorbed and can even be harmful. Instead, focus on obtaining nutrients from whole food sources and the above-mentioned food supplements.

8. Balancing blood sugar is crucial for metabolic health

Level blood sugar levels will allow your body to heal, give you constant energy, keep stress hormones low, increase thyroid function, help you lose weight, and allow your body to maintain homeostasis.

Blood sugar balance strategies:

• Combine carbohydrates with proteins and fats at each meal
• Eat smaller, more frequent meals if you're prone to blood sugar imbalances
• Include mineral-rich foods to support proper glucose metabolism
• Avoid long periods without eating, which can trigger stress responses

Monitoring progress: Use these indicators to gauge if your blood sugar is balanced:

• Stable energy levels throughout the day
• Good mood and cognitive function
• Absence of sugar cravings
• Ability to go several hours between meals without feeling shaky or irritable

9. Sleep, exercise, and water intake affect metabolism

Sleep, as easy as it should be, has become one of the hardest things for people to get more of. We are so busy getting more done, we are sleeping less and stressing more.

Optimizing sleep: Prioritize sleep for metabolic health:

• Aim for 7-9 hours of uninterrupted sleep nightly
• Create a relaxing bedtime routine
• Avoid screens before bed
• Consume a small, balanced snack before sleep to support blood sugar stability

Balancing exercise: While movement is important, excessive exercise can be detrimental:

• Focus on moderate exercise that doesn't overstress the body
• Incorporate strength training to support muscle mass and metabolic health
• Allow for adequate recovery between workouts

Proper hydration: Drink water based on thirst and activity level, not arbitrary amounts. Include mineral-rich beverages like bone broth and fresh fruit juices to support electrolyte balance.

10. Happiness and stress reduction are vital for metabolic health

Being unhappy is incredibly stressful to your body. Being happy should seem simple, but in today's society, trying to "get happy" seems to be impossible for some people.

Stress reduction strategies:

• Practice mindfulness and meditation
• Engage in enjoyable activities and hobbies
• Nurture supportive relationships
• Set boundaries to protect your time and energy

Pursuing happiness: Recognize that happiness is a key component of metabolic health:

• Identify and address sources of chronic stress in your life
• Make choices that align with your values and bring you joy
• Cultivate gratitude and positive thinking
• Prioritize self-care and personal growth

By addressing all aspects of health – nutrition, sleep, exercise, stress management, and emotional well-being – you can support optimal metabolic function and overall health.

Last updated: January 22, 2025