Pro-Metabolic Health

A pro-metabolic approach refers to a way of eating and living that prioritizes supporting and optimizing the body's metabolism. It is grounded in the idea that a strong, efficient metabolism is foundational to overall health and wellbeing. The approach focuses on nourishing the body with whole, nutrient-dense foods, reducing stress, and creating an environment that allows the body to produce and utilize energy effectively.

Here are the key principles of a pro-metabolic approach:

1. Supporting Cellular Energy Production

• The Goal: To enhance the production of energy (ATP) at the cellular level by supporting the mitochondria, which are the "powerhouses" of our cells.

• How It Works: The pro-metabolic approach emphasizes foods and lifestyle habits that improve the function of the metabolic pathways involved in energy creation, primarily those dependent on glucose and fat oxidation.

2. Nourishing the Body with Nutrient-Dense Foods

Pro-metabolic eating emphasizes a diet rich in easily digestible, whole foods to provide the body with a steady supply of energy and essential nutrients.

• Key Foods:

  • Carbohydrates: Root vegetables (sweet potatoes, carrots), fruits (ripe tropical fruits like oranges, bananas, and mangos), raw honey, white rice, and other easy-to-digest starches.

  • Fats: Saturated and monounsaturated fats like butter, ghee, coconut oil, olive oil, and fats from animal sources. Avoiding industrial seed oils (like canola, soybean, and corn oil) is emphasized due to their potential to disrupt metabolic function.

  • Proteins: High-quality animal proteins, such as grass-fed beef, pastured eggs, bone broth, dairy, and gelatin, are staples. Some approaches also include shellfish and organ meats for their high micronutrient content.

3. Balancing Blood Sugar

A stable blood sugar level is crucial for optimal metabolic function. Pro-metabolic eating emphasizes eating frequently and balancing meals with carbohydrates, proteins, and fats to avoid blood sugar spikes and crashes, which can stress the body and slow metabolism.

4. Reducing Stress on the Body

Chronic stress can suppress metabolic function by overactivating the hypothalamic-pituitary-adrenal (HPA) axis and increasing cortisol production. A pro-metabolic approach seeks to lower this stress through:

• Adequate caloric intake to avoid energy deficits.

• Regular meals to signal the body that food is abundant.

• Stress management techniques like breathwork, gentle movement, and restorative activities.

5. Optimizing Thyroid Function

The thyroid gland plays a key role in regulating metabolism. A pro-metabolic approach supports the thyroid by ensuring the body receives adequate calories, macronutrients, and micronutrients (like iodine, selenium, and vitamin A) to produce sufficient thyroid hormones.

6. Promoting Gut Health

A healthy digestive system is critical for nutrient absorption and metabolic health. Pro-metabolic principles emphasize:

• Consuming foods that are easy to digest.

• Avoiding inflammatory foods.

• Incorporating gut-healing practices, such as eating gelatin or bone broth.

7. Avoiding Overexertion

Instead of focusing on intense exercise, which can deplete energy and raise cortisol, the pro-metabolic approach often prioritizes:

• Low-intensity movement (like walking).

• Strength training to build lean muscle mass, which supports metabolism.

• Adequate rest and recovery.

8. Micronutrient Support

Certain vitamins and minerals are emphasized because of their essential roles in metabolic function, including:

• B vitamins (support energy production).

• Magnesium (critical for over 300 enzymatic reactions, including those involved in energy production).

• Copper, zinc, and selenium (important for thyroid health and oxidative stress management).

• Vitamin A and D (help regulate metabolic processes).

9. Avoiding Common Metabolic Disruptors

Pro-metabolic advocates often recommend minimizing or avoiding the following:

• PUFAs (polyunsaturated fatty acids): Found in seed oils and some processed foods, these fats are thought to contribute to inflammation and oxidative stress.

• Endocrine disruptors: Chemicals in plastics, pesticides, and personal care products that can interfere with hormone function.

• Over-restriction of macronutrients: Extreme low-carb or low-fat diets are discouraged because they can slow metabolism and stress the body.

Pro-Metabolic Lifestyle Principles

• Sunlight: Exposure to natural light supports circadian rhythms and vitamin D production, which are critical for metabolic health.

• Sleep: Adequate, high-quality sleep allows the body to repair and maintain optimal energy production.

• Mindful Movement: Prioritize movement that feels good and supports energy, rather than overly taxing the body.

• Stress Reduction: Engage in practices like yoga, meditation, or creative hobbies to lower cortisol and support metabolic health.

Who Might Benefit from a Pro-Metabolic Approach?

This approach is particularly appealing to individuals who:

• Experience symptoms of a sluggish metabolism (fatigue, cold extremities, difficulty losing weight, or low energy).

• Have a history of restrictive dieting or chronic stress.

• Are looking to improve thyroid health, hormonal balance, or overall vitality.

Final Thoughts

The pro-metabolic approach is less about strict rules and more about honoring the body's energy needs and supporting it with nourishing, whole foods and mindful habits. It promotes a sustainable, balanced way of living that aligns with natural rhythms and promotes long-term health. A pro-metabolic approach is about eating nutrient-dense, easily digested foods that help your metabolic rate run high, so that you have the energy to live a full life and to heal. It is living and eating in a way that supports your metabolic function.

A metabolic approach also looks at stress and its damaging effects on metabolism. How and when and what we eat and exercise can help to mitigate the stress in our life.

This way to approaching our health also looks at the types of exercise we do, and whether it helps or dampens our metabolic rate.

It is a wholistic approach based on solid science.

It is also really the only practical way to work with any weight issues, because finding the right amount of calories you need to eat to have energy, keep your metabolism running high AND lose some weight, if overweight, is a balancing act. The old way of starving ourselves does not work long term- this way is much kinder.

If you suspect your thyroid is slow, your adrenals are tired, your metabolic rate is sluggish….there is so much we can do about that.

Everyone can benefit from using a metabolic lense to view their health and vitality, not just those with metabolic syndrome. In particular, women who wish to get fitter and healthier, lose some weight, women going through menopause, or those who wish to thrive into a healthy old age, can all benefit from a metabolic approach.