These 6 things are what I call the basics when it comes to metabolic health. They’re essential to overall health, lowering inflammation, and reaching a more comfortable body weight, if that’s your goal. I believe that you’ve gotta keep it simple before you can get fancy. These 6 things aren’t anything new or ground breaking, but they work. If you’ve been struggling to find balance in your life, start by getting back to basics with these 6 pillars of metabolism.
What Getting Back to Basics Really Means
So what are we talking about here? Essentially, when I say “getting back to basics”, I’m talking about doing the things for your health that will move the needle most. These health practices should be the foundation of your wellness routine. If you’ve been feeling less than your best or overwhelmed by the health industry “noise” out there, I highly recommend starting here. These are the 6 things that I use with clients in my practice, and I know they’ll make a big difference for you too!
1. Hydration
Hydration is an important factor in overall health. Water carries fluid to your cells, so if you’re not staying hydrated, you’ll feel the effects in many different ways. Not to mention, it also thins out lymph fluid, which is a huge benefit for my lippy ladies out there!
If you struggle to get enough water in, consider making a pitcher of infused water to enjoy throughout the day. I love switching up the fruit flavors in my water throughout the month to keep things interesting! Buying a pretty water bottle is another way to remind you to drink up and help you track how much you’re consuming.
2. Fiber
You knew this one was coming right? Fiber is so important and most Americans simply aren’t getting enough of it. No matter what diet you follow, this must be a priority in your life. Fiber feeds our gut microbiome, which is the command center for our metabolic health. It’s also tied directly to immunity, which in turn helps your body manage inflammation.
I always recommend that clients look for ways to make sure they’re getting fiber in at every meal. This can be as simple as adding avocado to your morning scramble, including chia seeds in your yogurt, having an extra serving of veggies with dinner, or starting with a side salad. Look for ways you can enjoy more fruits and vegetables at meal times to ensure you’re getting fiber throughout the day.
3. Protein
Protein is an essential nutrient that is not stored in the body, with the exception of in our muscle tissue. The last thing we want to do is break down that valuable muscle, which means we need to get protein at every meal! Another great benefit to eating protein is that it helps us feel full and satisfied. If you’re feeling hangry all the time, you might need more protein in your diet.
Protein can come from plant and animal sources. It’s best to include a mix of both and focus on lean animal sources. Great sources of protein include shrimp, fish, chicken, beans, lentils, tofu, and edamame. Check out this post on Instagram next to see simple some protein and fiber pairings I recommend!
4. Sleep
Sleep is not an optional thing friends. This must be a priority for overall health and wellness. When it comes to how much we need, we’re all different – but 7 hours is the recommended minimum for adults. Most of us aren’t getting this regularly. When we aren’t getting enough sleep, our insulin sensitivity declines. This means more cravings, feelings of hunger, blood sugar swings, and an increased risk for many chronic diseases.
So, I highly recommend putting a bedtime routine into place. Set a timer on your phone for when you’ll put away the screens and start winding down. Try journaling before bed, using mindfulness practices (more on that next), and turning down the lights. While it might be hard to adopt a new routine at first, over time this will help ensure you get your best, most restful sleep each night!
5. Mindfulness
We live in a day and age that is crazy busy, hectic, and demanding. We absolutely must take time to rest and restore. Now, before you tell me you don’t have time for that… hear me out! Setting a timer for 10 minutes before bed to remind yourself to close your eyes and take some deep, calming breaths is something we can all manage. It doesn’t have to be complicated or fancy! Here’s some more ideas to get you started:
- take a walk without music or podcasts, just be present and breathe
- journal gratitude, how you’re feeling, or how your day went
- try meditation or yoga – there’s tons of great free resources on YouTube
- light some candles, take a bath, and relax
This chance to slow down is so important for our health, so find something that works for you and incorporate it into your life daily.
6. Movement
Last, but certainly not least – movement! Moving our bodies in some way is crucial to long-term health. This is going to look different for everyone, so you’ll need to do some self-assessment to figure out what will work for you. My best advice is to choose something you actually enjoy because you’ll be far more likely to continue doing it.
When it comes to reducing inflammation, focus on exercise that’s not overly strenuous. HIIT workouts often increase inflammation more, so instead, focus on steady-state exercise, especially if you’re a woman with lipedema. Going for daily walks, rebounding, lifting light weights, trying chair exercises at home, or swimming are all great, low-impact options.
Putting the 6 Pillars of Metabolism into Motion
Not sure where to start with these 6 pillars of metabolism? I recommend adding in 1 per week to build healthy, sustainable habits. Begin working your way through the list, focusing on one pillar each week. In week one, you’ll ensure adequate hydration. When that habit is cemented, you’ll begin to focus on fiber and so on. This approach cuts the overwhelm and helps you build habits that you’ll actually be able to maintain. That’s how we put lifestyle change into motion, friends!
