Roots of Wellness: Nutrition Continued – Metabolic Wellness

Hello, lovely community! 🌱

I’m thrilled to continue the topic of nutrition with a little bit about our metabolism and metabolic health. Think of your metabolism as your body’s engine, the process that converts the food you eat into the energy your body needs to function. It has two main jobs: building up the stuff your body needs (anabolism) and breaking down what you eat into usable energy (catabolism). Essentially, your metabolism is the fuel gauge for your daily activities and maintaining basic body functions, even when you’re just chilling.

While you can’t control some factors affecting metabolism, like genes and age, lifestyle choices—including what you eat and how active you are—can keep your engine running smoothly. A well-functioning metabolism helps you manage weight, stay energetic, and promotes overall health. Maintaining our cellular well-being fundamentally relies on how we nourish our bodies.

Signs of a Healthy Metabolism

When your metabolism is strong and healthy, it benefits your entire system in various ways. Here are some easy-to-spot signs of a robust and balanced metabolism:

• Consistent energy
• Regular, daily bowel movements
• Quality sleep
• A robust immune system
• Steady blood sugar levels
• A vibrant libido
• The ability to bounce back quickly from stress and stay regulated
• Strong hair and nails

Signs of an Imbalanced Metabolism

On the flip side, here are some signs that your metabolism might need some adjustments:

• Weight gain, trouble losing weight, or trouble gaining weight
• Fatigue and lethargy
• Trouble sleeping
• Low sex drive
• Frequent illness
• Constipation (infrequent bowel movements)
• Mood swings
  
  

Supporting Your Metabolism: My Journey & Tips

I’ll be honest with you—I spent a big chunk of my early adult years thinking I was eating healthy when, in reality, I was consuming too many processed foods, sugars, and refined carbohydrates that left my body undernourished and my metabolism struggling. I’m still learning the right balance for my body and discovering what works best for me! Eating intuitively and discovering what foods best support you is often an ongoing process. Our needs may change as we age or even from season to season.

With that in mind, here are a few basics that can help support a healthy metabolism:

• Prioritize Nutrient-Dense Foods: Choose whole, minimally processed foods rich in essential nutrients such as vitamins, minerals, and antioxidants.
• Balanced Macronutrients: Strive for a balanced intake of carbohydrates, proteins, and fats to support energy production and metabolic function.
• Regular Meal Timing: Aim for regular and balanced meals throughout the day to maintain stable blood sugar levels and support a consistent metabolism.
• Emphasize High-Quality Protein: Include sources of high-quality protein, such as pasture-raised meats, fish, dairy, or plant-based proteins, to support muscle health and metabolic function.
• Include Adequate Carbohydrates: There’s no need to fear carbohydrates, although some people do benefit from fasting from them from time to time; when right for you, include a variety of complex carbohydrates from whole grains, fruits, and vegetables to provide sustained energy.
• Prioritize Healthy Fats: Include sources of healthy fats like grass-fed butter, ghee, fish oil, lard and tallow, avocados, nuts, seeds, and olive oil to support hormone production and overall metabolic health.
• Mindful Hydration: Stay adequately hydrated with water (with minerals please!) and herbal teas, as proper hydration is essential for metabolic processes and overall well-being.
• Adequate Intake: Make sure you are consuming enough calories for your body to function optimally. Many people, especially women, are not consuming enough calories, which can negatively affect metabolism and hormonal health. (I’ve discovered that I need around 2200 calories a day to best support my metabolism).
• Cultivate a Healthy Relationship with Food: Focus on nourishing your body with positive intentions and avoid restrictive or negative approaches to eating. Listen to your body’s hunger and fullness cues. Tuning into gratitude for how our food nourishes us and enjoying the bounty of the season are two ways to cultivate a more loving relationship with our food.
• Minimize Stress: Recognize and manage stress through practices such as mindfulness, deep breathing, and engaging in activities that bring joy. High-stress levels can impact metabolism, so finding healthy coping mechanisms is crucial.

Balancing Macronutrients: The Key to Sustained Energy and Vitality

A balanced mix of carbohydrates, proteins, and fats in your meals can help you nurture your body with the diverse nutrients it craves for optimal performance. This trio works together, with protein and fat slowing the release of glucose into the bloodstream while healthy carbs provide quick fuel. This combo helps ensure more stable blood sugar levels, keeping you off the energy spike-and-crash rollercoaster.

By prioritizing a balanced intake of macronutrients, you’ll be on your way to sustained energy, effective weight management, and strong muscle maintenance.

For a more personalized approach, consider consulting with a registered dietitian or nutritionist. They can provide guidance tailored to your specific health status, lifestyle, and dietary preferences, helping you optimize your macronutrient and overall dietary intake.

I hope these insights help you feel more vibrant and healthy!

🐝 Bee well,
Kimberly