70: Metabolism Explained: How It Works, What Slows It Down, and How to Boost It Naturally

Is your metabolism really “broken”—or is it just misunderstood? In this episode, I break down what metabolism actually is, how it influences everything from weight loss to energy to period health, and the hidden habits that may be slowing it down.

You’ll learn:

• The truth about what metabolism does in your body
• Signs your metabolism needs support (fatigue, cravings, hair loss, period struggles, and more)
• Everyday habits that down-regulate metabolism (like undereating, stress, or poor sleep)
• Simple, practical ways to naturally boost your metabolism—without punishing workouts or restrictive diets

Your metabolism isn’t broken—it just needs the right support. By the end of this episode, you’ll understand how to influence your metabolic health so you can feel energized, balanced, and confident again.

Plus, hear about my 8-week Metabolic Reset program designed to help women restore energy, support hormones, and reach their health goals sustainably.

Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Secret Podcast: https://wellnesswithvanda.thrivecart.com/hormones-101/

Minerals for Mamas Guide: https://wellnesswithvanda.myflodesk.com/intentionalliving

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

Transcript

Hey, hey, welcome back to the podcast!

Today, we’re digging deep into metabolism itself. Last week, we talked about cortisol and how it impacts metabolism. If you haven’t listened to that one yet, I recommend going back either before or after this episode—it’s a good one.

Since we’ve kicked off the Metabolic Reset, my small group coaching program, I’ve been getting lots of questions about what metabolism really is and whether we can control it. So in this episode, we’re going to unpack what metabolism does for us and how we can influence it.

What Is Metabolism?

Metabolism is the chemical process that keeps us alive by constantly providing energy for essential body functions like breathing, digestion, and even thinking. It never stops—it’s always running.

We can’t fully control our metabolism with a flip of a switch, but we can influence it in positive or negative ways.

Components of Metabolism

There are a few key aspects of metabolism:

1. Basal Metabolic Rate (BMR): The energy your body needs to keep you alive while at rest—breathing, circulation, and organ function.
2. Thermic Effect of Food (TEF): The energy required to digest and process food. Fun fact—your body temperature actually rises slightly when digesting.
3. Activity Energy: The energy burned through movement—both intentional exercise and everyday activities like walking, cleaning, or chasing kids around.

Together, these make up how your body burns calories and uses energy.

Why Metabolism Isn’t “Broken”

Your metabolism isn’t static—it naturally adjusts to factors like food intake, exercise, and stress. For example, if you skip meals or under-eat, your body slows down energy expenditure to conserve fuel. If you’re stressed, high cortisol can suppress thyroid function and slow metabolism.

So when women say they feel like their metabolism is “broken,” it’s usually imbalances or lifestyle factors influencing it—not that it has stopped working.

Signs of a Sluggish Metabolism

Here are some common symptoms that signal your metabolism might need support:

• Constant fatigue, no matter how much sleep you get
• Weight loss resistance despite effort
• Hair loss, brittle nails, or dry skin
• Poor sleep (trouble falling asleep or staying asleep)
• Blood sugar crashes or shakiness
• Feeling cold all the time (cold hands/feet)
• Irregular or painful periods
• Brain fog or memory struggles
• Low mood or mood swings

Notice how many of these overlap with low thyroid symptoms? That’s because thyroid and metabolism are closely linked. Supporting one supports the other.

What Slows Down Metabolism

Some of the most common metabolism disruptors include:

• Under-eating (intentional or unintentional)
• Chronic stress (elevated cortisol suppresses thyroid function)
• Over-exercising without recovery
• Nutrient deficiencies, especially protein and minerals
• Poor sleep leading to insulin resistance over time
• Medications like birth control or SSRIs

What Supports a Healthy Metabolism

The good news is that small, consistent steps can positively influence metabolism. Here’s what helps:

• Fueling properly: Eating enough balanced meals to support blood sugar
• Strength training: Just 2–3 sessions per week can build lean muscle and raise metabolic rate
• Daily movement: Walking and everyday activity improve insulin sensitivity
• Stress management: Building resiliency and rest into your day
• Minerals and hydration: Essential for every cellular process—testing like HTMA can give insight here
• Prioritizing sleep: Aiming for 7–9 hours of quality rest each night

Key Takeaway

Your metabolism is not broken. Even if you’ve struggled with fatigue, weight resistance, or hormone symptoms, it’s still working—you just may need to support and influence it differently.

Inside the Metabolic Reset, we take these concepts and break them down over eight weeks, helping you apply them realistically without overhauling your entire life.

So instead of feeling frustrated with your body, flip the mindset: metabolism is something you can influence and support in positive ways starting today.