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Your Metabolism Explained – What You Need To Know

Your Metabolism Explained – What You Need To Know

by | Oct 14, 2023 | Anti-ageing, Weight Loss

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Whenever we talk about weight loss, the topic of metabolism comes up. But do you know what it actually means and how it affects your body? Let’s get into some of the nitty gritty of your metabolism & what you can do with it.

What is metabolism?

First up, we need to understand what it is! There is a lot more to it than just losing or gaining weight. In fact, the definition of metabolism is:

All of the chemical processes that take place in the body to allow for growth, reproduction and maintenance of life

So it’s much more than just whether you can drop body fat or not!

It’s also important to note that there are several hormones & glands that play a part in controlling your metabolism. The major one to keep in mind specific to metabolic rate (how fast or slow it is) is your thyroid gland. In turn, your thyroid gland is controlled by your hypothalamus & pituitary gland in the brain.

Is it fixed, or can it be changed?

You might hear a lot of talk about a slow or fast metabolic rate. Teenage boys who can eat everything in sight and not put on a kilo? Fast metabolic rate. Someone with a condition such as Hashimoto’s that affects the thyroid’s function? Likely a slow metabolic rate that will lead to weight gain.

But it’s a big myth that your metabolism is fixed and there is nothing you can do about it! While there is a genetic component to the metabolic rate, there is plenty you can do to support a higher rate.

Does your metabolism drop with age?

Another common myth I hear from my clients? ‘Oh it’s just because I’m getting older, your metabolism slows down as soon as you hit 40 right?’

Think again. While there is some truth to it – there is a reduction that occurs – the latest science busted the idea that ageing was to blame for significant weight gain.

Research released in 2021 found that between 20 and 60, metabolic rate didn’t really change. It was once the participants reached 60 that the metabolism dropped – and even then, it was only by 0.7% per year.

It may even be that this myth itself is to blame. We tell ourselves that it’s inevitable to gain weight with age, so we don’t do anything to prevent it.

Want my free age-defying secrets? (Silly question, i know!) click here now

Tips to boost your metabolism

So now that you know a sluggish metabolism isn’t set in stone, what can you do to get it moving? Here are some simple habits to get you started.

Use movement

There are a few ways that physical activity can support your metabolism.

First up, we have incidental activity. If you’re moving frequently throughout the day and getting your steps in, this kicks up the metabolic rate.

Then there is more structured training. HIIT can support a healthy metabolism, although keep in mind it’s not for those under high or chronic stress. Strength training and building muscle can also be amazing for supporting your metabolic rate – muscle requires more calories to function and maintain itself. So if you add more muscle to your body, you will naturally increase your metabolism.

Don’t starve yourself – eat regularly!

I see so many women calorie restricting to lose weight. But this can actually have the opposite effect and leave you unable to eat a normal amount.

There are a few factors at play here. Calorie restriction can impair thyroid function, dropping the metabolic rate. Food also supports metabolism through TEF or thermic effect of food.  That’s right, food actually helps to burn itself off because it takes energy to digest and process it all!

And if that wasn’t enough, calorie restriction can also lead to nutrient deficiencies. If you don’t have the nutrients your body needs for an optimal metabolism, it can slow down the rate.

Get plenty of quality rest

If you’re skimping on sleep, you’re putting yourself at high risk of developing insulin resistance, which leads to cravings, weight gain and serious chronic health conditions. It also spikes your cortisol which puts pressure on the thyroid gland.

Make sure you prioritise 7-9 hours of high-quality sleep every night.

Add some green tea & spicy food

These ones have a minimal effect, but it can’t hurt to give them a go! Green tea and spicy food like chilli can give a minor boost to your metabolic rate. Not to mention, they’re also packed full of antioxidants and other fantastic supportive compounds.

Ditch the quick fixes and transform your body the right way!

Let’s jump on a FREE Introduction Call to talk about how we can get you looking AND feeling amazing

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

The 7 Surprising Factors That Might Be Blocking Your Weight Loss

The 7 Surprising Factors That Might Be Blocking Your Weight Loss

by | Sep 30, 2023 | Weight Loss

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Introduction

Losing weight is a journey that many embark upon, often with enthusiasm and determination – many of us have been there, right? Yet, despite their best efforts, some people find themselves hitting a weight loss plateau or struggling to shed their unwanted fat tissue. While factors like diet and exercise play a significant role in weight management, there are several surprising things that can block weight loss progress. In this blog post, we’ll delve into some of these unexpected obstacles and explore how they can affect your weight loss journey.

Want my free age-defying secrets? (Silly question, i know!) click here now

Something I say a lot to the women I work with for weight loss is this – it’s not your fault. There are many hidden blockers to weight loss and if these aren’t addressed then it can make it very difficult to maintain a healthy weight and lose weight if that’s your goal.

  1. Lack of Sleep

You might be surprised to learn that the amount and quality of sleep you get can have a profound impact on your weight loss efforts. Sleep is when your body repairs and regenerates itself, and it plays a crucial role in regulating hormones that control hunger and appetite. When you don’t get enough sleep, the hormone ghrelin (which stimulates appetite) increases, while leptin (which signals fullness) decreases. This hormonal imbalance can lead to overeating and weight gain.

Additionally, sleep deprivation can also affect your willpower and decision-making abilities, making it harder to resist unhealthy food cravings. To enhance your weight loss journey, prioritize getting 7-9 hours of quality sleep each night.

 

  1. Stress and Cortisol

Chronic stress can be a hidden culprit behind weight gain and the struggle to lose weight. When you’re stressed, your body releases the hormone cortisol, which can lead to increased appetite, particularly for high-calorie, sugary, and fatty foods. Cortisol also encourages the storage of fat, especially around the abdominal area, which is linked to various health problems.

To combat stress-related weight gain, consider incorporating stress-reduction techniques into your routine, such as meditation, yoga, or deep breathing exercises. These practices can help lower cortisol levels and improve your overall well-being.

 

  1. Medications

Certain medications may come with weight gain as a side effect, making it difficult for individuals to lose weight. Medications such as antidepressants, antipsychotics, and corticosteroids are known for their potential to cause weight gain. If you suspect that your medication might be contributing to your weight struggles, consult with your healthcare provider to explore alternative options or strategies to manage your weight.

 

  1. Hormonal Imbalances

Hormones play a significant role in regulating metabolism, appetite, and fat storage. Conditions such as polycystic ovary syndrome (PCOS), thyroid disorders, and insulin resistance can disrupt hormonal balance and make weight loss challenging. I’m going to do a whole podcast next week on Polycystic Ovarian Syndrome and Weight Loss so stay tuned for that one.

 

  1. Lack of Nutrient-Dense Foods

Relying solely on low-calorie, processed foods can lead to nutrient deficiencies that hinder weight loss. A diet lacking in essential nutrients like vitamins, minerals, and fibre can leave you feeling unsatisfied and craving unhealthy foods.

To overcome this obstacle, aim for a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and promote satiety, making it easier to maintain a calorie deficit for weight loss.

 

  1. Inconsistent Meal Timing

The timing of your meals can impact your weight loss progress. Skipping meals or having irregular eating patterns can lead to overeating later in the day, as well as erratic blood sugar levels. This can result in increased cravings for sugary and high-calorie foods, making it challenging to stay on track with healthy eating.

Establishing a regular meal schedule with balanced portions can help stabilize blood sugar levels and prevent excessive hunger, making it easier to eat well and promote weight loss.

 

  1. Social and Environmental Factors

Your social and physical environment can significantly influence your eating habits and, consequently, your weight loss progress. Social gatherings, workplace snacks, and family traditions often involve high-sugar foods that can be challenging to resist. To navigate these situations successfully, plan ahead by bringing healthy snacks or eating a small, nutritious meal before attending events where unhealthy food choices are prevalent.

 

Achieving and maintaining your ideal weight involves more than just diet and exercise. Surprising factors such as sleep, stress, medications, hormonal imbalances, nutrient intake, meal timing, emotional eating and environmental influences can all play a role in your weight loss journey. Recognising and addressing these obstacles is essential for long-term success. Remember that weight loss is a complex process that requires patience, perseverance, and a holistic approach to overall well-being. By identifying and addressing these hidden challenges, you can enhance your chances of reaching your weight loss goals and enjoying a healthier, happier life.

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

Stop Winter Weight Gain With These Simple Tips

Stop Winter Weight Gain With These Simple Tips

by | Aug 9, 2023 | Perimenopause, Weight Loss

Stop Winter Weight Gain With These Simple Tips

Worried that you’ll be hit with winter weight gain? Now is the perfect time to act and prevent it from happening in the first place! Let’s have a look at how you can maintain a healthy weight over the colder months.

Want my free age-defying secrets? (Silly question, i know!) click here now

Simple tips to prevent winter weight gain

Stay hydrated

You might not think of hydrating as much during winter as you would over summer. But you’re actually just as prone to dehydration, thanks to heating!

Hydration supports every system of the body, including energy production, detoxification and digestion. So make sure you’re getting at least 1.5L of water in per day. If you struggle to remember, set yourself an alarm on your phone that tells you to refill your water bottle or fetch a glass of water.

Switch to herbal tea

When it’s cold, it’s tempting to go for a big mug of hot, milky beverage such as hot chocolate or flavoured coffee. But this can add on unnecessary, empty calories – calories that don’t provide any real nutrition or benefit!

Instead, reach for herbal teas. These help not only to keep you hydrated when it’s too cold for plain water, but they also offer health benefits. Plus there are countless flavour combinations to choose from – if you’re not a fan of herbal tea, choose a berry herbal tea. If you love a sweet tea, look out for blends that include licorice.

Move your body daily

I know, you just want to hide under your covers all day, so movement is the last thing on your mind! But now is the perfect time to establish a daily exercise routine. After all, if you can work out during the bitter cold months, you’re onto a winner!

Movement keeps you warm, and it can also give your metabolism a boost. Plus it’s a good way to minimise symptoms of seasonal depression, which can often drive winter weight gain.

Start your day with protein

This isn’t specific to the colder months, but I had to include it anyway! Protein is the most satiating of the macronutrients, and having it at breakfast sets you up for success. It helps to keep your blood glucose steady – a must for preventing or managing insulin resistance – and you feel fuller for longer.

Aim for 20-30g of protein with your breakfast. Ideally, you’ll also have some fruit and/or veg in there as well!

Be smart with comfort foods

When it’s freezing outside, you’re more likely to find yourself craving comfort foods. This is both physiologically and psychological, so we need to tackle both! From a physical perspective, your body craves carbohydrate-rich foods to boost your serotonin and your mood. And from a mental perspective, winter is a time you’re likely to feel bored and restless.

So what is the solution? Find a way to enjoy comfort foods that is healthier, but still satisfying!

For example, you can make yourself pasta using lentil pasta for a fibre and protein boost. If you’re craving a creamy dish, substitute your cream with goat’s cheese chevre. You can even make your own healthy desserts such as an apple crumble with apple, cinnamon, oats and chia seeds.

This can also help to alleviate the boredom, as you’ll be getting creative in the kitchen and finding new favourites.

What if it’s already happened?

Discovered these tips after the wintertime has already affected your weight? The good news is that you can start supporting your metabolism at any time of the year. Make sure you give this article a read for more actionable tips.

If you dread winter weight gain, you don’t need to battle it alone…

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking and feeling amazing again!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Perimenopausal Weight Gain Isn’t Inevitable – This Is Why

Perimenopausal Weight Gain Isn’t Inevitable – This Is Why

by | Aug 8, 2023 | Perimenopause, Weight Loss

Metabolism In Your 40s – How To Maintain A Healthy Weight

One of the most common symptoms women experience once they reach their 40s? The dreaded perimenopausal weight gain – where the scale keeps shifting up even when you’re eating the same amount as your 30s!

But although countless women see their weight go up no matter what they do, this isn’t inevitable. If you want to halt perimenopausal weight gain in its tracks and maintain a healthy body composition, I’m here to show you how.

What causes perimenopausal weight gain?

Perimenopause is a complex transition period, with a lot of changes occurring. Unfortunately, there are several that can feed into weight gain.

Stress

This is one of the major causes of weight issues in women, no matter what their age! But those in perimenopause are particularly vulnerable to the effects, as stress tolerance is lower during this stage. When you’re constantly stressed, your body protects you by:

  • Making it harder to lose weight
  • Storing more energy as body fat
  • Increasing appetite (and craving for sweet, energy-dense foods!)

Stress also puts additional pressure on other systems involved in weight maintenance & metabolism.

Insulin resistance

Another big issue during perimenopause is the risk of developing insulin resistance (IR). Insulin is the major fat storage hormone of the body. So once your body’s cells have taken the energy they need from the bloodstream, your insulin will direct the remaining energy to store as fat.

But what if your cells are resistant to insulin’s messages? The majority of that glucose gets sent to be stored as body fat instead. So if you seem to put on weight no matter how many calories you’re eating, IR may be to blame. Your body is not utilising the calories and is putting them away for later instead.

Thyroid function

You likely know that the thyroid is your metabolism management gland. So when it’s happy and happy, your body will use a good amount of energy to keep all systems running smoothly.

But during perimenopause, the thyroid is more vulnerable. In fact, autoimmune thyroid disease is more commonly diagnosed between 30-50 than any other life stage.

There are a lot of reasons why, but a common factor in an underactive thyroid? Stress! Stress can reduce your conversion of T4 (inactive hormone) to T3 (active hormone). And as a result, your metabolism drops, and you have to eat fewer calories to maintain the same body weight.

Eating too little

Believe it or not, many clients I work with are undereating to begin with! Calorie restriction, insufficient protein, empty calories and nutrient deficiencies all add up to weight gain over time.

Of course, diet culture tries to tell us that we need to keep restricting to lose weight. But your body wants to protect you – and if it thinks there isn’t enough food, it will hold onto what it has.

If you’re not getting the nutrients needed to fuel your thyroid, to keep your blood glucose levels steady, to tackle inflammation and support your nervous system, guess what? Your metabolism will fight back. The body will keep sending you signals to eat more – think cravings and increased appetite.

And if you continue to restrict, your thyroid function will drop and your stress hormones will ensure you store everything you eat.

The good news?

These factors might all be working against you right now – but they’re not out of your control. There are steps we can take to alleviate stress, support the thyroid, optimise your nutrition and balance your insulin.

Want my free age-defying secrets? (Silly question, i know!) click here now

So how can I maintain my weight (or even lose a few kilos)?

I’m glad you asked. It’s time to look towards a personalised approach to your health. This allows you to not only release any extra weight, but also feel energised and amazing in the process!

When I help clients with this, we take a look at:

  • Their nutrition and how their body processes different foods

  • If there are any nutrient deficiencies contributing to their symptoms

  • How they move, sleep and manage their stress

  • The state of their gut health

  • Any underlying conditions that might need addressing

So the weight loss almost becomes a secondary benefit because we’re optimising everything that feeds into weight gain (along with all of your other symptoms!)

Ready to release that pesky perimenopausal weight gain?

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking and feeling amazing now and for decades to come!

Grab My Essential 8 Age-Defying Secrets – Click Here Now

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Metabolism In Your 40s – How To Maintain A Healthy Weight

Metabolism In Your 40s – How To Maintain A Healthy Weight

by | Aug 4, 2023 | Perimenopause, Weight Loss

Metabolism In Your 40s – How To Maintain A Healthy Weight

Has your body weight crept up in recent years? It’s not uncommon to experience changes to your metabolism in your 40s – but the reasons why might surprise you. Let’s explore what you need to know to maintain a healthy weight throughout your 40s and beyond.

The biggest myth about metabolism in your 40s

When I speak to women about their health, they often mention gaining weight once they hit their 40s or even late 30s. And it’s often followed up with ‘but that’s normal, because your metabolism slows down/everyone gains weight in their 40s/weight gain is inevitable during perimenopause’.

But it’s time to bust this idea!

Yes, your metabolism may drop with age. But it’s probably not as much as you think, and much later than you assume!

In fact, the latest research found that the adult metabolic rate (post-puberty) doesn’t really change until you hit your 60s. And even once you reach your 60s? The study found the metabolic drop was only by 0.7% per year.

Maybe this myth even feeds into the problem. When you believe it’s inevitable that you’ll put on weight, you don’t take action when it happens because you don’t think you can stop it!

Want my free age-defying secrets? (Silly question, i know!) click here now

What influences metabolism in your 40s?

So why does weight gain occur in your 40s if it’s not just part of getting older? There is a lot going on for most of us during this stage of life. You may be juggling unruly teens, elderly parents, career peaks, relationship challenges… the list goes on. All of this adds up to an increase in lifestyle factors. Your baseline stress level is probably the highest it’s been, exercise may be intermittent or out the window, and convenient food choices sneak in more frequently.

But that’s not the only thing going on. A big part of the metabolic shift is thanks to perimenopause. During this transition period, a lot of factors can get thrown off if your body is out of balance. There are 3 core causes of a slower metabolism & increased weight gain during this time.

Thyroid function

Another common concern during your 40s is reduced thyroid function. People are more likely to develop Hashimoto’s (an autoimmune thyroid condition) between 30-50 years old, and it’s more common in women.

The hormonal changes of perimenopause may be to blame. Low progesterone can affect thyroid hormone production and trigger autoimmunity. Fluctuating oestrogen can also play a role by increasing the compound that binds to thyroid hormone in the blood.

The thyroid is responsible for your metabolic rate. So if your thyroid function reduces, your metabolism will slow as a result.

Insulin resistance

There are a lot of hormones that can be thrown off during perimenopause, including insulin. Unfortunately, perimenopause is a perfect storm for insulin resistance to develop. And once your cells are resistant to insulin, you store more fat and gain weight easily – even if you’re eating a normal amount.

The other big concern? Insulin resistance becomes a vicious cycle if you don’t act. It causes you to crave more carbohydrates and sugar, which feeds into the insulin resistance picture. This also plays a role in exacerbating the other factors impacting on your weight.

Inflammation

You’ve likely heard this from me a million times before, but inflammation and inflammaging always need to be considered! Inflammation feeds into insulin resistance, thyroid function, hormone imbalances, and of course premature ageing.

Studies are starting to link inflammation with weight gain. Of course, excess body fat can cause inflammation, but there is evidence to suggest this is a two way street. So chronic low-grade inflammation could be contributing to your weight gain.

So how can I stay a healthy weight?

The answer is simple. Whether you want to lose weight or prevent future weight gain, the key is addressing the underlying issues!

That means tackling any insulin resistance, balancing hormones, reducing inflammation and supporting thyroid function. But these be difficult to identify if you’re not sure what to look for, so the best option is to work with a qualified practitioner.

If you’re struggling with your metabolism in your 40s, know that weight gain doesn’t have to be inevitable!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

This Is How Yo Yo Dieting Sabotages Your Weight Loss

This Is How Yo Yo Dieting Sabotages Your Weight Loss

by | Aug 2, 2023 | Perimenopause, Weight Loss

Yo Yo Dieting Is Sabotaging Your Weight Loss - Here's How

Do you jump from diet to diet, looking for the ‘one’ solution? While you might spend most of your time in a calorie-restricted state, this yo-yo dieting effect is likely causing your weight to rebound. In fact, there’s a good chance you’re gaining more weight over the long-term! 

Before you panic – let’s take a look at why this happens, and what you can do to prevent it.

What is yo-yo dieting?

There’s a good chance you’ve heard of this term before. To put it simply, it’s when you go onto a diet of some kind, and when you come off the diet, you regain the weight you lost. In many cases, you’ll even add an extra 2-3kg on top of your original weight!

This yo-yo effect is often seen in those who are following trendy or fad diets. However, it can occur even with a simple calorie restriction diet or macronutrient counting plan.

So why does this happen? I’ll go a little deeper into the actual cause in a moment. But one of the biggest reasons is that the diet you’ve chosen is simply not sustainable. And if it’s not sustainable, your body and your mind will fight you and return to where you started.

What are the effects of yo-yo dieting?

 Now let’s talk about what the effect of this approach are in terms of your body.

The yo-yo dieting effect has been studied for decades – even back in the 1950s, we knew about this problem.

In one study, men were subjected to 3 different phases of a diet. During the first phase, they received 50% of their caloric needs. In the second, they received the full 100% of their needs, but with the same macronutrient balance as the first phase – 17% fat, 25% protein and 58% carbohydrate. And in the final phase, they had a buffet where they could eat as much as they wanted.

So what happened? Not surprisingly, the men lost a lot of weight in the first phase – 70% of their body fat and 17% of their body protein. In the second phase, their body fat recovered rapidly, but their body protein only rebounded by 5%.

In the last phase, they continued to eat an extra 50% calories than they needed, and their body fat skyrocketed. It was only once their body reached the original body protein level (over 7 weeks into the final phase) that they returned to their maintenance calories.

So when you yo-yo diet, your body’s focus is to increase hunger and food intake until your protein rebounds to 100%. Unfortunately, this can mean your body fat percentage can go well past 100% of where you were at – and that’s where the additional weight gain comes in.

Not to mention, yo-yo dieting also has indirect effects – think your stress levels and cortisol belly, your blood sugar and insulin resistance, even your thyroid gland. So every time you jump onto the latest ‘thing’, you’re setting yourself up for failure.

Want my free age-defying secrets? (Silly question, i know!) click here now

But I still want to lose weight – so what should I do instead?

Many of the steps for long-term weight loss might look different to what you expect!

I go into the reasons here, but the key foundations for healthy weight loss include:

  • Eating enough food (no skipping meals or cutting out food groups!)
  • Focusing on nourishing ingredients
  • Sustainable exercise that you enjoy
  • Managing your stress effectively
  • Optimising your sleep
  • Keeping accountable with someone to support you

When you put these pillars into place, transformation occurs quicker than you might think with a long-term approach. In fact, that’s why my Glow Protocol clients see amazing results within weeks of beginning their program!

Ditch the quick fixes and transform your body the right way!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.