Episode 85 - Fire Up Your Metabolism

Fire Up Your Metabolism: Simple Habits to Boost Your Metabolic Health at Any Age

Today, we’re diving into a topic that affects everything from your weight and energy to your hormones and even your sleep: metabolic health. Your metabolism isn’t just about how fast you burn calories. It’s the engine that powers your entire body. When it’s working well, you feel energized, focused, balanced. But when it’s out of sync, you might notice fatigue, weight gain, cravings, brain fog—even inflammation and chronic illness. So in today’s episode, we’re going to cover:

• What metabolic health really means
  
  
• The warning signs of a sluggish metabolism
  
  
• The key habits that improve your metabolic health naturally
  
  
• And a weekly Metabolism Reset Challenge to help you take action
  
  

What Is Metabolic Health? Let’s break it down. Metabolic health refers to how well your body creates and uses energy. It affects:

• Blood sugar regulation
  
  
• Cholesterol and blood pressure
  
  
• Hormone balance
  
  
• Weight management
  
  
• Inflammation
  
  
• And even how your brain functions
  
  

A healthy metabolism means your body efficiently converts food into energy, manages glucose levels well, and burns fat when needed. The scary truth? Studies show that over 80% of adults may have poor metabolic health and don’t even realize it. Signs Your Metabolism Might Need Support Here are a few red flags to watch for:

• Constant fatigue—even after a full night’s sleep
  
  
• Midsection weight gain
  
  
• Intense sugar or carb cravings
  
  
• Brain fog or trouble focusing
  
  
• Irregular blood sugar or insulin resistance
  
  
• Difficulty losing weight, even with effort
  
  
• High blood pressure, cholesterol, or triglycerides
  
  

You don’t have to have all these signs—but if even a couple resonate with you, it’s worth taking steps to support your metabolic system. The good news? You can improve metabolic health at any age—and often without extreme diets or hours of cardio. 6 Core Habits for Metabolic Health Let’s walk through six powerful habits that boost metabolic health naturally: 🔥 1. Prioritize Protein at Every Meal Protein helps regulate blood sugar, supports muscle, and increases your metabolic rate.

• Aim for 20–30 grams per meal
  
  
• Great sources: eggs, chicken, turkey, fish, Greek yogurt, tofu, beans, lentils
  
  

Tip: Start your day with a protein-rich breakfast to reduce cravings and energy crashes later on. 🧘‍♀️ 2. Move More—Throughout the Day Exercise is great, but NEAT (non-exercise activity thermogenesis) is a big deal too—think walking, standing, cleaning, gardening.

• Walk after meals—especially after dinner
  
  
• Add 10-minute movement breaks to your day
  
  
• Strength training 2–3x/week helps preserve lean muscle, which is key for metabolism
  
  

💧 3. Hydrate for Cellular Function Your cells need water to burn fuel efficiently.

• Aim for half your body weight in ounces of water per day
  
  
• Add lemon, cucumber, or mint for flavor
  
  
• Dehydration = sluggish energy + slowed metabolism
  
  

🌞 4. Regulate Your Blood Sugar Big spikes and crashes in glucose levels cause inflammation, cravings, and fat storage.

• Focus on balanced meals: protein + fiber + healthy fats
  
  
• Reduce refined carbs and sugar
  
  
• Consider eating within a 10–12 hour window to give your system time to rest
  
  

🛌 5. Sleep Like It Matters (Because It Does) Poor sleep increases insulin resistance and hunger hormones.

• Aim for 7–9 hours of quality sleep
  
  
• Keep a consistent bedtime/wake time—even on weekends
  
  
• Avoid screens and heavy meals late at night
  
  

Think of sleep as free metabolic medicine. It’s that important. 🧠 6. Manage Stress Chronic stress = elevated cortisol = blood sugar spikes and fat storage.

• Daily stress-reduction practices: deep breathing, meditation, journaling, walking outside
  
  
• Don’t underestimate the power of 5–10 minutes of calm
  
  
• Your nervous system plays a huge role in how your metabolism functions
  
  

Bonus Tips for a Metabolic Boost If you’re already doing the basics and want to go further:

• Cold exposure (like cold showers) can activate brown fat and increase metabolism
  
  
• Green tea or matcha may provide a gentle metabolic lift
  
  
• Spices like cayenne and cinnamon can support blood sugar balance
  
  
• Sunlight and vitamin D play a role in metabolic hormone function
  
  

These aren’t must-dos—but they’re nice add-ons once you’ve got the foundation in place. Closing: The Metabolism Reset Challenge Let’s wrap with a simple 7-day Metabolism Reset Challenge you can start today. For the next 7 days:
✅ Eat 20–30g of protein at breakfast
✅ Walk 10 minutes after one meal
✅ Hydrate with at least 8 cups of water
✅ Turn off screens 30 minutes before bed
✅ Do one small thing that lowers stress These tiny tweaks make a big difference when done consistently. Outro:
That’s it for today’s episode of The Well Life Podcast.  Your metabolism is more than just your weight—it’s the foundation of your energy, focus, and vitality. If you found this episode helpful, we would love it if you shared it with someone who needs a health boost—or left a review on your favorite podcast platform. Until next time, stay strong, stay steady, keep thriving, and Live Well. ______________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/