Can you speed up your metabolism?

In the health and nutrition space, the concept of ‘metabolism’ is widely misunderstood. With so much conflicting information available, it’s easy to feel overwhelmed or confused about what metabolism actually is and the role it plays in supporting our health goals.

If you too are thinking, ‘this is all too complex’, or feel inundated with information about your metabolism and where it “should be” in order to support your weight loss goals, you are absolutely not alone. Hopefully, this blog helps clear up some of the confusion and leaves you feeling more informed and supported.

According to The Better Health Channel, a reputable health and nutrition platform supported by the Victorian Government, metabolism refers to the countless and continuous chemical processes that occur within your body that allow life and normal functioning (homeostasis).

Your metabolic rate refers to the amount of energy, measured in kilojoules or calories, that your body uses. It can be influenced by a number of factors, including your age, sex, body composition, hormones and level of physical activity. This means that each of us has an individual metabolic rate.

Our daily energy expenditure can be broken down into four main components:

1. Basal Metabolic Rate (BMR)

2. Thermic Effect of Food (Thermogenesis)

3. Exercise Activity Thermogenesis (EAT)

4. Non-Exercise Activity Thermogenesis (NEAT)

If you’re interested in learning more about the different components that make up our metabolism, I’ve written another blog on this exact topic called ‘Can Collagen Help You Reach Your Weight Loss Goals?’

So, what can we do to support a healthy metabolism?

Let’s take a look at some of the lifestyle factors that can influence your metabolism.

1. Eat adequate amounts of protein to support muscle mass

Muscle tissue is ‘metabolically active’, which means it requires energy to maintain. As we age, we naturally tend to lose muscle mass, particularly if we’re not regularly participating in strength and resistance training. Because muscle mass contributes to our daily energy expenditure, maintaining it can help support a healthy metabolism.

Protein plays an important role in building and maintaining muscle mass, so it’s important to ensure you’re meeting your individual protein requirements. Most adults require a minimum of approximately 0.8g of protein per kilogram of body weight per day, with requirements generally increasing for people who are physically active.

Protein-rich foods include meat, chicken, fish, eggs, dairy products, nuts, seeds, lentils, legumes and certain wholegrains. The Collagen Co.’s Hydrolyzed Collagen Peptides contain 13g of protein per serve, while The Collagen Co.’s Glow Shakes contain almost 30g of protein per serve.

This is why I recommend aiming to include a source of protein across your meals and snacks throughout the day.

In summary: adequate protein, alongside strength and resistance training, can help maintain muscle mass, which plays a role in supporting a healthy metabolism.

2. Participate in strength and resistance training

Building on point one, strength and resistance training can help build and maintain muscle mass.

Regular movement is an important part of supporting your overall health and wellbeing. Incorporating strength and resistance training into your routine can be particularly beneficial for maintaining muscle mass as you age.

If you’re unsure where to start, you may wish to seek support from an accredited exercise physiologist or qualified exercise professional who can recommend an appropriate strength and resistance program based on your individual needs and goals.

3. Ensure you are getting enough sleep

In today’s sleep-deprived society, where busy schedules and ‘hustle culture’ can make rest feel like an afterthought, we’re increasingly recognizing the important role sleep plays in our overall health and wellbeing.

Sleep is closely linked with a number of hormonal and metabolic processes within the body, and inadequate sleep may influence factors related to metabolic health.

Getting enough quality sleep can also support many of the healthy habits we’ve already discussed. When you’re well rested, you’re more likely to have the energy and focus needed to stay active, prepare nutritious meals and maintain healthy routines.

So while sleep might not be a magic trick for your metabolism, getting enough quality rest is an important part of supporting your overall health and wellbeing.

4. Aim to meet your nutrition requirements

Whilst losing weight is a goal for many people, consistently eating too little or following an overly restrictive diet can make it more difficult to meet your body’s energy and nutrient needs. It may also make it harder to maintain muscle mass, which plays an important role in supporting a healthy metabolism.

When energy intake is reduced, particularly over an extended period, the body can make adjustments to how much energy it uses. This is sometimes referred to as metabolic adaptation or adaptive thermogenesis.

Metabolic adaptation is a complex process and can vary between individuals. Importantly, it doesn’t mean that occasionally skipping breakfast or eating a smaller meal will suddenly cause your metabolism to dramatically slow down.

Rather than focusing on extreme calorie restriction, I recommend taking a balanced and sustainable approach to nutrition. Aim to eat enough of the right foods and nutrients to meet your individual requirements, while prioritizing adequate protein, regular movement and strength training to help maintain muscle mass and support your metabolism and overall health and wellbeing.

Millie xx

A note on hormones

Hormones play an important role in regulating many processes within the body, including metabolism. Certain hormonal conditions, medications and genetic factors may therefore influence an individual’s metabolic rate.

If you suspect you may have a condition that affects your metabolism, please seek personalized guidance from a qualified medical professional.

This blog was written by Dietitian and Nutritionist Millie Padula and is intended for educational purposes only. For individual dietary advice, please seek personalized support from a dietitian.