5 Things That Can Slow Down Metabolism
Learn these 5 Things That Can Slow Down Metabolism and Affect Your Progress.
In today’s fast-paced world, it’s no surprise that many of us are constantly on the go and looking for ways to optimize our health and well-being. One crucial aspect of our overall health is our metabolism, which plays a significant role in how efficiently our bodies burn calories and maintain a healthy weight. However, there are several common habits and factors that can inadvertently slow down our metabolism, making it harder for us to reach our health goals.
In this post, we will explore five common things that can slow your metabolism and provide practical solutions to help you overcome these obstacles. From skipping breakfast to restrictive diets and even blue light exposure at inappropriate times, we will uncover the secrets to revving up your metabolism and achieving optimal health.
These tips are for people on a weight loss journey with or without GLP-1 support, by the way! So let’s dive in and discover how to supercharge your metabolism for a healthier, more vibrant you!
Disclaimer: This post contains affiliate links because I genuinely love and use these products. Also, I’m not a doctor – just a wellness coach sharing what worked for me and my clients. Always consult with your healthcare provider about your specific situation. Images may be enhanced with AI.
Here are 5 Things That Can Slow Down Metabolism
1) Skipping Breakfast
Skipping breakfast has become a common habit for many people, especially those who are trying to lose weight. However, research suggests that this habit could actually be slowing down your metabolism and hindering your weight loss efforts.
One of the main reasons why skipping breakfast can slow down your metabolism is due to the impact it has on cortisol levels. Cortisol is a hormone that is released in response to stress, and it plays a role in regulating metabolism. When you skip breakfast, your body goes into a state of stress, causing cortisol levels to rise. This can lead to leptin resistance, which is when your body becomes less responsive to the hormone that signals fullness. As a result, you may end up eating more throughout the day and gaining weight.
In addition to cortisol issues, skipping breakfast can also have negative effects on your thyroid and adrenal glands. These glands play a crucial role in regulating metabolism and energy levels. When you skip breakfast, your body doesn’t get the nutrition it needs to support these glands, leading to imbalances and a slower metabolism.
The Solution:
To counteract these negative effects, it’s important to include a balanced breakfast that includes at least 30 grams of protein. Protein helps to stabilize blood sugar levels and keep you feeling full for longer. It also provides the necessary building blocks for repairing and building muscle, which can help boost your metabolism.
Another important tip is to wait at least 1.5 hours after waking up before drinking coffee. Coffee can stimulate the release of cortisol, so consuming it too early in the morning can further contribute to cortisol imbalances.
2) Long-Term Restrictive Diets
Restrictive diets like keto and carnivore have gained popularity in recent years for their health benefits. However, it’s important to note that these diets are meant to be therapeutic and not necessarily long-term, year-round solutions. Overly restricting your diet for an extended period of time can actually slow down your metabolism and have negative effects on your thyroid function.
When you drastically limit your carbohydrate intake, as is the case with the keto diet, your body enters a state of ketosis where it burns fat for fuel instead of carbohydrates. While this can lead to initial weight loss and improved insulin sensitivity, staying on this diet for too long can have negative consequences.
One of the main concerns with long-term keto dieting is its impact on thyroid function. The thyroid gland plays a crucial role in regulating metabolism, and low-carb diets can potentially suppress thyroid hormone production. This can lead to symptoms such as fatigue, weight gain, and difficulty losing weight.
Similarly, the carnivore diet, which consists mainly of animal products, can also have negative effects on thyroid function if followed for an extended period of time. Animal products are low in carbohydrates and fiber, which can be important for maintaining a healthy gut microbiome. A healthy gut microbiome is essential for optimal thyroid function.
The Solution:
So what should you do if you’ve been following a restrictive diet like keto or carnivore for a while? It’s important to listen to your body and consider transitioning to a more balanced approach. Once you’ve reaped the therapeutic benefits of these diets, it may be time to reintroduce a wider variety of foods.
An ancestral diet rich in BOTH grass-fed animal proteins AND seasonal, species-appropriate produce can provide the nutrients necessary for optimal thyroid function. Including a variety of fruits, lower toxin vegetables, dairy and/or sprouted nuts and seeds if tolerated, and animal fats and proteins can help support a healthy metabolism and overall well-being.
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3) Eating Too Soon Before Bedtime
Many of us have been guilty of indulging in a late-night snack or even a full meal right before bedtime. Whether it’s due to a busy schedule, cravings, or simply habit, eating too soon before hitting the hay could be slowing down your metabolism.
Research has shown that eating after sunset can interfere with the proper functioning of our mitochondria and melatonin production. Both of these factors play a crucial role in maintaining a healthy metabolism.
Mitochondria are often referred to as the powerhouses of our cells. They are responsible for converting the food we eat into energy that our bodies can use. When we eat too close to bedtime, especially foods that are high in sugar or carbohydrates, it can disrupt the mitochondria’s ability to efficiently convert food into energy. This can lead to slower metabolism and weight gain over time.
Additionally, melatonin is a hormone that regulates our sleep-wake cycle. It is produced by the pineal gland in our brain and is responsible for signaling to our body when it’s time to sleep. Eating too soon before bedtime can interfere with melatonin production, making it harder for us to fall asleep and stay asleep throughout the night.
The Solution:
To keep your metabolism running smoothly and promote healthy sleep patterns, it’s important to give your body enough time to digest your last meal before bedtime. Experts recommend allowing at least two hours between your last meal and when you plan to go to sleep.
Furthermore, it’s also beneficial to consume your last meal before sunset. Our bodies have natural rhythms that align with the rising and setting of the sun. Eating in tune with these rhythms can help regulate our metabolism and promote overall health.
So next time you find yourself reaching for a late-night snack, consider the impact it may have on your metabolism. Opt for a lighter, earlier dinner and give your body the time it needs to properly digest before bedtime. Your metabolism will thank you.
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4) Blue Light Exposure at Inappropriate Times
Blue light exposure at inappropriate times, such as from devices and lightbulbs, can have a negative impact on your metabolism. This type of light, also known as junk light, can raise blood sugar levels even in the absence of food. Additionally, it blocks the body’s ability to produce melatonin, which is essential for proper metabolism.
The Solution:
To counteract the effects of junk light, it is recommended to wear blue-blocking glasses with orange lenses before the sun rises and after the sun sets. These glasses help protect your hormones and mitigate the negative impact of blue light on your metabolism.
By reducing your exposure to blue light at inappropriate times, you can support a healthier metabolism and overall well-being.
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Red light therapy can help to mimic morning red light wavelengths for days when you are unable to get outside for sunrise and sunset. It is also beneficial for close-to-body use for pain, chronic issues, and hormone support.*
*The FDA considers red light therapy devices to be low risk and “clears” them for sale, but the FDA does not approve them for specific medical conditions.
5) Missing the Sunrise and Sunset
Many of us lead busy lives and often find ourselves missing out on the simple pleasures of life, such as watching the sunrise or sunset. However, recent research suggests that skipping these daily rituals could actually be slowing down our metabolism.
Our bodies have a natural internal clock, known as the circadian rhythm, which regulates various physiological processes, including hormone production and metabolism. One important hormone involved in metabolism is leptin, which helps regulate appetite and energy expenditure.
Leptin levels naturally fluctuate throughout the day, with higher levels during the night and lower levels during the day. This pattern is influenced by our exposure to natural light, particularly at sunrise and sunset.
When we expose our eyes to the sky at sunrise and sunset, the natural red wavelengths of light help stimulate the production of melatonin, a hormone that regulates sleep-wake cycles. Melatonin also plays a role in supporting the docking process of leptin at night, allowing it to effectively carry out its metabolic functions.
However, if we consistently miss out on seeing the sunrise and sunset with bare eyes, we disrupt this natural rhythm. Our circadian rhythm becomes imbalanced, leading to hormone and metabolism issues.
The Solution:
By taking just 2 minutes per session to expose our eyes to the sky at sunrise and sunset every day, we can support our natural cortisol and melatonin patterns. This, in turn, helps regulate our metabolism and maintain a healthy weight.
In addition to supporting metabolism, watching the sunrise and sunset can also have other positive effects on our overall well-being. It can help reduce stress levels, improve mood, and promote a sense of connection with nature.
So next time you find yourself caught up in the hustle and bustle of daily life, take a moment to pause and appreciate the beauty of nature. Not only will you be treating yourself to a breathtaking view, but you’ll also be supporting your metabolism and overall health.
In Conclusion: 5 Things That Can Slow Down Metabolism
There are several common things that can slow down your metabolism, but fortunately, there are also simple solutions to counteract these effects. Skipping breakfast can be easily remedied by making time for a nutritious meal in the morning. Restrictive diets can be replaced with balanced and sustainable eating habits.
Eating too soon before bedtime can be avoided by giving yourself a few hours to digest before sleep. Blue light exposure at inappropriate times can be minimized by setting boundaries with electronic devices.
Lastly, missing the sunrise and sunset can be resolved by prioritizing time outdoors and incorporating natural light into your daily routine. By implementing these solutions, you can optimize your metabolism and support overall health and well-being!
*Not medical advice
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893547
https://www.eatthis.com/what-happens-when-you-skip-breakfast
https://www.palomahealth.com/learn/calories-weight-loss-hypothyroidism
https://www.ncbi.nlm.nih.gov/books/NBK572145
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7349733
https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6811685
https://intuitiveparentingdc.com/blog/2023/3/7/lets-talk-light-and-the-circadian-rhythm
