In the health and nutrition space, the concept of ‘metabolism’ is widely misunderstood. The likely cause of this is due to unqualified individuals spruiking misinformation about the mechanisms behind this chemical process, causing us to feel overwhelmed and confused about its role in facilitating our health goals.
If you too are thinking ‘this is all too complex’, or feel inundated with information surrounding your metabolism and where it “should be” in order to help you achieve your weight loss goals – you are absolutely not alone. Hopefully this blog helps to clear the confusion and makes you feel supported and educated.
According to The Better Health Channel, a reputable health and nutrition platform supported by the Victorian Government, metabolism refers to the ‘countless and continuous chemical processes that occur within your body that allow life and normal functioning [homeostasis]”.
Your metabolism dictates the amount of kilojoules (or calories) that your body is burning and is determined by your age, gender, muscle mass, hormones and level of physical activity – this means that each and everyone of us has a unique metabolic rate.
Our metabolic rate is broken down into three different components:
Basal Metabolic Rate (BMR)
Thermic Effect of Food [Thermogenesis]
Exercise Activity Thermogenesis [EAT]
Non-Activity Exercise Thermogenesis [NEAT]
If you are interested in learning more about the different components that make up our metabolism, I’ve written another blog on this exact topic called ‘Can Collagen Help You Reach Your Weight Loss Goals’.
The question on everyone’s lips though, is “how do we speed up our metabolism”?
Let’s take a look at the various ways you can influence our metabolism
Eat adequate amounts of protein to support muscle mass
Muscle tissue is ‘metabolically active’ which means it requires energy to maintain. In other words, it has a hungry appetite for kilojoules (calories). As we age and our muscle tissue reduces as a result of either the natural ageing process or a reduction in strength and resistance changing, our metabolism is affected. This means that we don’t burn as many kilojoules and are more likely to retain unwanted weight.
Given that protein plays a key role in supporting and maintaining our muscle mass, it’s integral to ensure you are meeting your protein requirements. Most adults require a minimum of 0.80g of protein per kilogram of body mass per day. If you are physically active [which we highly recommend], your requirements will significantly increase.
Protein rich foods include meat, chicken, fish, nuts, seeds, lentils, legumes and certain wholegrains. The Collagen Co Hydrolysed Collagen Peptides contain 13g of protein per serve and The Collagen Co Glow Shakes contain almost 30g of protein per serve [the equivalent amount of protein to almost 100g of raw steak]. Impressive, we think so!
This is why I recommend you aim to consume a source of protein in most of your meals and snacks throughout the day.
In summary: protein supports muscle growth which supports our metabolism.
Participate in strength and resistance training
Off the back of point 1, research shows that strength and resistance training can reduce or prevent muscle loss.
If you are not already physically active for at least 30 minutes every single day, this would be a great place to start. Otherwise, you may wish to seek support from an exercise physiologist who can prescribe you an appropriate strength and resistance regime to help support your metabolism and health goals.
Ensure you are getting enough sleep
In today’s sleep deprived society where hustle culture is celebrated and our calendars are quite literally bursting at the seams, we are starting to recognize the implications that a lack of sleep may have on our overall health and wellbeing.
According to several studies, sleep is intricately linked to many hormonal and metabolic processes. With that said, sleep deprivation and sleep disorders may negatively affect our metabolism. Whilst more research is needed in this area to make definite claims and recommendations -, it’s safe to say that the more zzz’s you can bank up, the better. Plus, you’ll have more energy and a clearer mind to contribute towards other healthy lifestyle habits such as your diet and exercise regime.
Aim to meet your nutrition requirements
Whilst losing weight is a goal for so many, being in too much of a ‘severe’ calorie deficit or failing to consume enough calories to support muscle growth could be seriously detrimental to your health.
You’ve probably heard about ‘starvation mode’ too. This is a theory that leads us to believe that our body preserves calories [aka slows down our metabolism] to reserve energy if we aren’t consuming enough via the foods we eat. The truth is, starvation mode is generally only activated in extreme circumstances – or when your calorie intake is too low for too long [e.g survival mode].
This brings us to the concept of metabolic adaptation or adaptive thermogenesis. Again, this is another phenomenon that theoretically states: if you have more calories available, you will burn more; if you have less calories available, you will burn less.
There is so much to go into with this concept, and honestly – a whole lot more research is needed. Perhaps another blog is necessary? Let us know if you’re interested!
My point here – skipping breakfast or having a small dinner is not enough to warrant starvation mode or metabolic adaptation, however I recommend eating regularly and eating enough of the right types of foods and nutrients to meet your requirements to support your metabolism, muscle growth, and overall health & wellbeing everyday.
Millie xx
A note on hormones
Given that hormones assist in regulating our metabolism, those who have been diagnosed with hormonal conditions and certain genetic disorders may experience changes in their metabolic rate.
If you suspect you may have a condition that affects your metabolism, please seek personal guidance from a medical professional.
This blog was written by Dietitian and Nutritionist Millie Padula and is to be used for educational purposes only. For individual dietary advice, please seek personal support from a dietitian.
