Feeling sluggish, low on energy, or experiencing brain fog? It could be your metabolism.
Your metabolism is the system that converts food into energy. It’s also influenced by sleep, stress, hormones, and blood sugar levels.
As a clinical nutritionist, I’ve seen what happens when we don’t support our body’s metabolism. Symptoms tend to show up subtly — fatigue, cravings, or even mood shifts.
The good news? It’s possible to support your metabolism gently and naturally. Below are my go-to nutritionist tips to help you feel more balanced and energized.
Jess x
1. Protein-Rich Breakfast
Protein helps keep you fuller for longer, supports muscle mass and supports the thermic effect of food (meaning your body uses more energy during digestion). Aim to include a source of protein in every meal, such as eggs, tofu, legumes, or wild caught fish.
In need of ideas? Try one of the energizing JSHealth breakfasts for a delicious start to your day with nourishing protein, alongside healthful fats and fiber.
2. Prioritize Sleep
Poor sleep can impact metabolic health by disrupting the regular pattern of hormones like insulin and cortisol. Lack of sleep can impact ghrelin (hunger hormone) and leptin (satiety hormone) which means we are less likely to receive regular hunger cues. Aim for 7-9 hours of restful sleep each night to support your body’s cues and energy levels.
I’ve been using my soothing nighttime routine for years, no matter where I am. Create your own to help you wind down and drift off into restorative sleep.
3. Stay Hydrated
Even mild dehydration can slow metabolic processes. Aim for 2-3 liters of water each day to support cellular function and energy production.
I love to sip on herbal teas or lemon water to stay hydrated, or pop this delicious triple form magnesium powder in my water bottle for added muscle and nervous system benefits!
4. Move Throughout the Day
General strength and muscle mass has one of the biggest impacts on metabolism in healthy individuals. Alongside your gentle movement, aim for strength or resistance training 2-3 times per week to support muscle mass and function.
You can try a range of guided exercise JSHealth App for free. These are designed to do wherever you are, with some as short as just 10 minutes.
5. Blend Up a Green Smoothie
A nourishing green smoothie is an easy way to support your metabolism. Leafy greens provide essential minerals for energy production, while chia seeds offer fiber to support blood sugar and digestion.
Be sure to add a source of healthy fats like walnuts or flaxseed (or supplement with a high quality, heavy metal tested fish oil). Omega-3’s support thyroid hormone production, which plays a key role in regulating metabolism.
Try the signature JSHealth Green Smoothie.
6. Add Targeted Support: Berberine+
When you’re in need of some extra support, look to incorporate targeted formulas with science-led ingredients at a therapeutic dose.
Berberine is a well-researched botanical with a long history of use in both Chinese and Ayurvedic traditions to support the body with a range of health benefits, mostly metabolic well-being.
Our formula is powered by an exclusive blend of two premium, clinically-backed forms of berberine (Berbevis® and Rebersa®). With just two capsules a day, it’s designed to support:
- Metabolic health*
- Healthy blood sugars*
- Cholesterol already in the normal range*
- Glucose/sugar/carbohydrate metabolism when in a normal range*
Hello
I am a food blogger. I search for recipes and write to my blog. we have a small team of two people.
My Name is Shubham Patel And My partner name is Jenish Pateliya. we both work on this website.