Steps to Address Metabolic & Adrenal dysfunction

A sluggish metabolism can impact energy levels, digestion, weight management, and overall well-being. We recommend implementing these 6 steps to improve your metabolic function.

1. Prioritise Circadian Rhythm & Sleep

• Morning Sunlight Exposure: Get at least 10-15 minutes of sunlight as soon as you wake (or at sunrise) to regulate your body's internal clock.
• Eat Breakfast within 30mins - 1 hour of waking to support resetting your body’s internal clock 
• Consistent Sleep Schedule: Aim for 7-9 hours of quality sleep by maintaining a regular bedtime and wake-up time.
• Create a relaxing evening routine & reduce blue-light: Use dim lights after sunset, engage in relaxing activities and avoid screens 1-2 hours before bed to support melatonin production. 

2. Optimise Nutrition for Metabolic Health

• Eat Enough Nutrient-Dense Whole Foods: Ensure adequate intake of high-quality protein, healthy fats, and whole-food carbohydrates to fuel metabolism. 
• Avoid skipping meals, under-eating & prolonged fasting as this can slow the metabolism. 
• Include Animal-Based Fats: butter, ghee, tallow, and egg yolks to support optimum hormone production.
• Avoid Processed carbs, seed oils and refined sugar: these contribute to inflammation and metabolic sluggishness.
• Stay Hydrated: Drink filtered water and consider adding electrolytes to support cellular function.

 3. Support Your Gut Health 

• Include meat stock (to heal the gut lining & support digestion), fermented foods, and organ meats to nourish your gut and to support optimal digestive and metabolic function.
• Avoid processed foods that disrupt gut health. 

4. Reduce Stress & Support Nervous System Regulation

• Support your nervous system with breathwork practice, gentle walks, sunlight and social connection.
• Support Liver Detoxification: Include detox baths, sauna sessions, and eating liver-supporting foods like beetroot and dandelion root tea.

5. Incorporate Strategic Movement

• Walk daily for mitochondrial and metabolic health. Strength train to boost metabolism and hormone balance.
• Avoid excessive HIIT, which may stress metabolism and slow things down.

6. Address other factors (best with a practitioner)

• Check for nutrient deficiencies like magnesium, iodine, zinc and B vitamins.
• Evaluate thyroid function and consider digestive enzyme support to improve nutrient absorption.

By implementing these foundational steps, you can support your metabolism, increase energy levels, and restore overall health. Small, consistent changes will yield long-term benefits!