Decoding Metabolism and Its Impact on Health: A simplified story

Alright, let's get down to the nitty-gritty of metabolism. It's one of those terms that gets tossed around a lot. We all know it has something to do with weight and energy, but the details can get fuzzy. So let’s clear the fog and talk about what metabolism really is and how it affects your wellness journey.

Metabolism isn’t just a single process—it's a complex network. To say one has a "slow metabolism" oversimplifies a very intricate system.

Just look at the diagram below. This is anything but simple!

Understanding Metabolism

Let’s try to break it down as much as we can.

Metabolism is your body's chemical engine. It doesn't just work when you exercise; it's always on, even when you're binge-watching your favourite show or sleeping. Your metabolic rate is the speed at which your engine runs, and it's responsible for everything from breathing to circulating blood.

Key Metabolic Terms Explained:

Basal Metabolic Rate (BMR): This is the baseline energy your body needs to support vital functions at rest.

Resting Metabolic Rate (RMR): This represents the energy your body uses for all its functions, usually about 10% higher than BMR. More muscle tends to increase both BMR and RMR.

Other Ways We Burn Calories:

Physical Activity: Exercise increases calorie burn, naturally.

Thermic Effect of Food (TEF): Digesting food requires energy, especially proteins.

Non-Exercise Activity Thermogenesis (NEAT): The calories expended from non-sport-related activities.

Dispelling Metabolism Myths

There's a lot of talk about miracle methods to boost your metabolism. Foods, pills, or specific exercises promise to turn your body into a calorie-burning machine. The truth? While some things can have a small impact, there's no magic trick to speed up your metabolism drastically. The changes you can make are more about lifestyle adjustments than quick fixes.

Supporting Metabolic Health

To promote a healthy metabolism:

Focus on Muscle: Muscle burns more calories at rest than fat.

Prioritize Protein: Protein has a higher TEF, so your body uses more energy to digest it.

Stay Hydrated: Water is crucial for metabolic processes.

Get Adequate Sleep: Sleep deprivation can disrupt hormones that regulate metabolism.

Manage Stress: Stress hormones can impact your metabolic rate.

Metabolism in Weight Loss

Understanding metabolism is crucial in weight management, but it's not the sole factor. The quantity and quality of your calorie intake, along with your lifestyle, play significant roles.

Metabolism adapts to your eating habits and body size, so there's no one-size-fits-all fix.

Consistency Is Key

Real change comes from regular, healthy habits, not extreme diets or workouts. It's about finding a sustainable routine that fits with your life.

An Interesting Fact

Even with all factors constant, age, body composition and intake, two people can have a BMR difference of around 200-300kcal. This variance highlights the importance of a tailored approach to weight loss.

Takeaway:

Your metabolism is continuously working to supply energy to your body. There's no quick method to change it dramatically, but maintaining healthy habits can support metabolic health.

For lasting health improvements, it's the everyday habits that count. Consistent actions lead to sustainable change. Keep this in perspective, and you're on your way to success.

Chat soon,

Dee

MSc, RDN, PN1