Metabolism isn’t “broken” and it doesn’t need to be “fixed.” Here’s the truth, grounded in science:
What metabolism really is:
Metabolism refers to the complex network of biochemical processes that occur within your cells to convert food into energy. It’s how your body fuels itself for basic functions like breathing, digesting, and circulating blood. The idea of a broken metabolism is misleading because metabolic processes are never truly “broken.” They’re dynamic and adapt to your body’s needs.
The concept of a broken metabolism:
When people claim their metabolism is “broken,” they often mean they’re struggling with weight loss, fatigue, or other metabolic-related issues. However, terms like “broken” and “fixed” don’t have any real biological basis. Instead, your metabolism can slow down or adapt based on things like:
Caloric Restriction: Severe calorie restriction (as seen in crash diets) can lower your metabolic rate in the short term. This isn’t a permanent "break," but rather a protective mechanism your body uses to conserve energy (Hall, 2015).
Muscle Mass: Your body burns more calories at rest if you have more muscle mass, because muscle requires more energy to maintain than fat. A decrease in muscle mass (e.g., from aging or inactivity) could contribute to a slowermetabolism, but again, it’s not broken—just less efficient (Bergman, 2008).
Thyroid Function: Thyroid hormones (T3 and T4) play a key role in regulating metabolism. An underactive thyroid (hypothyroidism) can lower metabolic rate, leading to symptoms like weight gain or fatigue. This is a hormonal imbalance, not a “broken” metabolism (Kirkwood, 2012). If you're like me and have Hashimoto's thyroiditis or hypothyroidism, congrats, you are part of the lucky few who actually have a slower metabolic rate. Ugh.
What about “fixed” metabolism?
Metabolism isn’t a thing you fix—it’s about adjusting to your body’s current state. This includes lifestyle factors like diet, sleep, stress, and exercise. If you’re feeling sluggish, focusing on restoring balance rather than fixing anything is the key. Instead of looking for a “fix,” you need to focus on:
Eating enough to fuel your activity level
Supporting your metabolic processes with balanced macronutrients
Getting enough sleep to optimize hormone production
Reducing chronic stress to prevent metabolic dysfunction
Popular diets claim to "balance" metabolism by enforcing strict rules.
Spotting Misinformation About Metabolism:
Miracle Supplements: If someone’s claiming they can “boost” or “repair” your metabolism with a supplement, run the other way. The only way to sustainably support metabolism is through consistent habits like balanced nutrition and exercise.
Over-Simplified Claims: Saying things like “eat this to fix your metabolism” or “this diet will make your metabolism faster” is misleading. Metabolism is complex and varies from person to person—it’s not about a quick fix but about sustainable, long-term practices.
Demonizing Foods: No food directly “slows down” or “boosts” metabolism. There are factors like protein intake, which may slightly increase calorie burning during digestion, but this is a minor effect compared to the overall energy balance (Jeukendrup & Killer, 2010).
Keeping a log of your eating habits can help your doctor or nutritionist help you find balance in your nutrition. Don't forget exercise!
In summary, your metabolism isn’t “broken” because it’s not a machine—it’s a highly adaptive system. Instead of seeking quick fixes, focus on sustainable habits: balance, consistency, and listening to your body.
References:
Bergman, R. N. (2008). Metabolic defects and insulin resistance: Evidence from human studies.
Hall, K. D. (2015). Caloric restriction and the control of body weight: evidence for the “broken metabolism” myth.
Kirkwood, J. (2012). Thyroid hormone regulation of metabolism: A brief overview of metabolic adaptations.
Jeukendrup, A., & Killer, S. (2010). The role of nutrition in supporting a healthy metabolism.
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