As diet culture seems to be resurging lately, I'm going to cover 6 simple hacks you can use to support a healthy metabolism, that don't involve eating like a rabbit or being a slave to a hectic workout schedule (quite the opposite actually). 

1) EATING MORE - you can not 'out-deficit' a slow metabolism, you've got to give your body enough nourishment to kick it out of preservation mode. So if you're finding yourself eating less and less (which is a miserable cycle to be in), it might be time for a cheeky reverse diet!

2) BUILD MUSCLE -  this is your metabolic super power! Having more muscle increases your resting metabolic rate (yes you'll burn more energy, even at rest). Think of it as increasing your engine, a bigger engine burns more fuel. 


3) GET 8 HOURS OF SLEEP - I'm bored of hearing people say they 'only need 5 or 6 hours', they are not thriving, they are flying by the seat of their sweaty, sleep-deprived panties. Sleep is necessary for your body to do all of the things (muscle recovery, detox, hormone regulation), and chronic sleep deprivation has been found to reduce your resting metabolic rate (aka if your sleep tanks, your metabolism tanks).

4) INCREASE YOUR PROTEIN - this doesn't have to be an insane amount, not everything that passes your lips needs to be high protein. Aim for 1g of protein per 1lb of bodyweight, and build up to this slowly (so no one has to suffer your protein farts). Protein increases TEF (the thermic effect of food - aka the energy used to break it down) and supports muscle growth and repair (we already gave muscle the nod).

5) EAT MORE CARBS - including plenty of whole carbs in your diet will help to support healthy levels of T3 (your active thyroid hormone), which supports your resting metabolic rate. Going really low carb, especially for sustained periods, can backfire because of this.  

6) REDUCE STRESS - chronic stress shifts the body into survival mode, tanking your metabolism to preserve energy for the perils ahead. Stress doesn't have to be life threatening to have this effect, it can look like: over training, under-eating, anxiety, lack of sleep etc. 

Now this might sound like a lot to put into action, but here's what it looks like in 6 manageable steps:

  • Stop substituting whole foods for coffee in the morning (let’s make breakfast cool again)

  • Do some form of strength training 3 x per week, for 20-30 mins (this could be lifting weights or using band/body weight exercises) 

  • Aim to go to bed half an hour earlier, and if you're still way off 8 hours keep building on this 

  • Include a source of protein at each of your main meals, if you're already there, portions matter, 1 egg is not gonna cut it.

  • Include a source of whole carbs at brekkie and lunch eg rice, potatoes, quinoa, fruit, oats etc

  • Carve out 5-10 mins each day to do breath work, guided meditation or movement with the breath (eg 10 min yoga flow) - your nervous system will fcking love you for it!


    None of this involves another diet, and that's kind of the point. Your metabolism isn’t broken — it’s just been asked to survive on far too little for far too long  


    As always, I hope this is helpful and gets you one step closer to ditching diet culture!

    Stay healthy! Stay strong! Stay formidable! :)

    Harri