Still struggling with energy or weight changes? Let’s clear the air.
It’s easy to feel like your metabolism has a mind of its own — especially when what used to work suddenly doesn’t. But before you cut more calories or double your cardio, let’s bust a few common myths that might be holding you back that I commonly hear in clinic!
Myth 1: “I just need to eat less.”
Our bodies are super smart and are generally always in self-preservation. Constantly eating less teaches your body to slow down its burn rate. Your metabolism adapts, thyroid output drops, and you end up tired, cold, and craving quick energy.
Instead, focus on fuel efficiency — regular meals with enough protein to support muscle and thyroid function.
Myth 2: “Cardio is enough.”
While movement is vital, endless cardio can backfire if it’s your only exercise. Strength training is what keeps your metabolic engine humming.
Building muscle creates mitochondria… our powerhouses. This makes muscle a metabolically active tissue — the more you have, the more energy you burn, even at rest.
Myth 3: “It’s just age.”
Ageing alone doesn’t tank metabolism — it’s the hormonal shifts and muscle loss that often come with it. As oestrogen declines and thyroid activity slows, your body becomes less efficient at building and maintaining lean tissue.
Here’s the truth:
Metabolism slow again? It’s possible it’s your diet.. But also:
Declining oestrogen and thyroid shifts can quietly lower your metabolic rate, making it feel like nothing works anymore — even when you’re “doing everything right.” The fix often lies in supporting muscle preservation and ensuring adequate protein, not restriction.
If you’ve hit a wall with energy or weight, let’s review your plan and fine-tune it. A few small tweaks might be all that’s needed to get your metabolism working for you again.
3 Recipes to include weekly to support better metabolism:
Protein-Packed Breakfast Bowl
Why it helps: High protein increases thermogenesis and supports lean muscle, which keeps metabolism humming.
Ingredients
- ¾ cup Greek yoghurt (high protein, unsweetened)
- 1 scoop collagen or whey protein
- ½ cup mixed berries (fresh or frozen)
- 1 tbsp chia seeds
- 1 tbsp crushed almonds or walnuts
- Sprinkle of cinnamon
Method
- Mix yoghurt and protein powder until smooth.
- Top with berries, chia, nuts and cinnamon.
- Chill for 10 minutes so chia softens.
Perks: ~30g protein, fibre, antioxidants, and blood-sugar balance.
Metabolic Stir-Fry (Thyroid-Friendly)
Why it helps: Combines lean protein, cruciferous veggies (detox support), and healthy fats to stabilise energy and metabolism.
Ingredients
- 150 g chicken breast or firm tofu
- 1 cup broccoli florets
- ½ red capsicum
- ½ zucchini, sliced
- 1 tsp grated ginger
- 1 tbsp tamari or coconut aminos
- 1 tsp sesame oil or olive oil
- Optional: ½ cup cooked quinoa or brown rice
Method
- Heat oil, add ginger and chicken/tofu. Cook until browned.
- Add vegetables, stir-fry 3–5 min until tender-crisp.
- Stir through tamari and serve over quinoa.
Perks: Protein + fibre + iodine-supportive veg (broccoli) + stable energy.
Spicy Metabolism Smoothie
Why it helps: Green tea and cayenne lightly raise thermogenesis; protein and fibre keep you full.
Ingredients
- 1 cup brewed green tea (cooled)
- ½ frozen banana
- 1 scoop protein powder (plant or whey depending what suits your body preference)
- 1 tsp flaxseed or chia
- ¼ tsp cinnamon
- Pinch cayenne (optional)
- ½ cup baby spinach
Method
Blend all until smooth.
Perks: Green tea catechins, fibre, and thermogenic spice combo.