How to heal your metabolism
Redefining Health and Metabolism
Health is best defined as a high metabolic rate that supports physical, mental, and social well-being, rather than merely the absence of disease. The thyroid gland is the conductor of metabolism, producing hormones (T4 and T3) essential for energy production and regulatory functions. Symptoms of low metabolic rate (hypothyroidism) include cold extremities, low pulse, constipation, fatigue, depression, dry skin and hair, weight gain, poor sleep, and low libido.
Common lab tests like TSH may not fully reflect thyroid/metabolic health; basal body temperature and pulse rate are simple, useful indicators of metabolic function.
Nutrition: What Supports or Slows Metabolism
Saturated Fats Are Beneficial:
Saturated fats (e.g., coconut oil, grass-fed butter, ghee) are stable, resistant to oxidation, and support metabolism, blood sugar regulation, and organ protection. The negative reputation of saturated fats originated from flawed studies and has been challenged by modern research. Coconut oil is highlighted for its medium-chain triglycerides (MCTs), which are metabolized quickly and boost metabolic rate.
Polyunsaturated Fats (PUFAs) Are Toxic
PUFAs (vegetable oils like soybean, corn, sunflower, flaxseed oils) are unstable, prone to oxidation, and suppress thyroid function. PUFAs increase oxidative stress, inflammation, immune suppression, and contribute to metabolic slowdown and fat gain.
Omega-3 and Omega-6 fats, often promoted as essential, may have long-term negative effects on health, including cancer risk and metabolic suppression.
Carbohydrates Are Essential, Especially Sugars
Contrary to popular low-carb trends, right carbohydrates (natural sugars from fruits, root vegetables, honey, milk) are vital for a high metabolic rate, liver detoxification, and brain function.
Complex carbs like grains and starches often have higher glycemic indices and contain anti-nutrients, making them less ideal.
Carbohydrates should always be eaten with protein and fat to stabilize blood sugar.
Grains and Gluten Are Harmful for Many
Grains contain high glucose content and anti-nutrients (phytates, oxalates, lectins, trypsin inhibitors, gluten) that impair digestion, nutrient absorption, thyroid function, and promote inflammation.
Gluten sensitivity and celiac disease are increasing; many benefit from grain elimination or strict limitation.
Even gluten-free products often contain additives and fillers that undermine health.
Vegetables: Not All Are Equal
Many leafy greens and cruciferous vegetables contain goitrogens and anti-nutrients (oxalates, lectins, lignans, PUFAs) that may suppress thyroid and metabolism in sensitive individuals.
Root vegetables and fruit-vegetables (carrots, squash, tomatoes) are safer and better tolerated.
Cooking vegetables reduces anti-nutrient levels and improves digestibility.
Protein: Needed, But Not Excessive
Protein is essential for muscle, hormones, enzymes, immune function, and energy (when necessary).
Too much protein, especially from muscle meats, can be anti-metabolic, increasing inflammatory amino acids (tryptophan, cysteine, methionine, histidine), cortisol, and slowing thyroid function.
Optimal protein intake varies by individual but generally ranges from 0.8g to 1.5g per kg of body weight.
The “Super Proteins” are easily digestible, nutrient-dense sources: milk, eggs, liver, shellfish/white fish, potato protein, and bone broth/gelatin.
Dairy and Milk: The Perfect Food
High-quality, organic, grass-fed milk and dairy are excellent sources of balanced fats, proteins, carbohydrates, vitamins (A, D, K2), minerals (calcium, magnesium, potassium), and support bone health, metabolic function, and cardiovascular health.
Raw or minimally processed milk is superior to pasteurized, homogenized varieties.
Lactose intolerance often reflects gut dysfunction and may be reversible with gut healing.
Muscle Meats: Moderation and Quality Matter
Excessive muscle meat consumption, especially from conventionally farmed animals fed GM corn and soy, can contribute to inflammation and metabolic suppression.
Grass-fed meats are preferred for their better fat profiles and nutrient contents but should still be consumed in moderation.
Nuts and Seeds: Too Much of a Good Thing?
Nuts and seeds are high in PUFAs and anti-nutrients (phytates, lectins, trypsin inhibitors) that inhibit protein digestion and thyroid function.
They are not a good primary protein source and should be consumed sparingly, preferably soaked/sprouted and lightly roasted.
Legumes and Soy: Hormone Disruptors
Soy, especially genetically modified, processed soy products, contains goitrogens, phytoestrogens, hemagglutinin, and trypsin inhibitors that suppress thyroid function, increase estrogenic activity, and impair metabolism.
Avoid soy milk, soy cheese, soy protein bars, tofu, and other processed soy products. Limited consumption of fermented soy (tempeh, miso) may be better tolerated.
Protein Powders: Use with Caution
Most protein powders are highly processed, contain additives, synthetic vitamins, artificial sweeteners, and potentially heavy metals.
Whey protein, especially if not grass-fed or cold-processed, can be inflammatory.
Hydrolyzed gelatin is the preferred protein powder due to its anti-inflammatory amino acid profile.
Real food sources are always preferable.
Real Food Supplements
Salt, coffee, and eggshell calcium are highlighted as real food supplements that support metabolism.
Salt improves metabolic rate, reduces inflammation, supports mineral absorption, and regulates blood pressure.
Coffee protects liver function, supports thyroid, improves mood, and increases metabolic rate but should be consumed with sugars and fats to avoid blood sugar dips.
Eggshell calcium is a bioavailable, mineral-rich form of calcium beneficial for bone and cardiovascular health.
Balancing Blood Sugar
Balanced blood sugar is essential for metabolic health.
Blood sugar should be maintained in a stable range by eating the right meal size, frequency, and macronutrient balance.
Meals should be about 50% carbohydrates, 25% protein, and 25% fat, adjusted individually.
Frequent small meals may be necessary for those with compromised liver glycogen storage.
Monitoring body temperature, pulse, mood, bowel movements, and sleep provides feedback on metabolic health.
More Than Just Food: Sleep, Exercise, Stress, Water, and Happiness
Sleep: Deep, restful sleep (7-9 hours) is critical for mitochondrial repair, fat burning, and hormone balance. Poor sleep disrupts metabolism and increases stress hormones.
Exercise: Exercise is a form of stress; excessive or intense exercise suppresses thyroid function and metabolism, especially in damaged bodies. Moderate weight training supports muscle and fat loss.
Water: Drink according to thirst and metabolic needs. Overhydration without adequate minerals causes electrolyte imbalances and stress.
Happiness: Emotional well-being strongly affects metabolism. Chronic stress and unhappiness suppress thyroid function. Authentic living, community, and reduced stress promote health and longevity.
Professional Recommendations
Eat a metabolically supportive diet rich in saturated fats, the right carbohydrates (fruits, roots), super proteins, and organic dairy.
Avoid or minimize PUFAs, grains, gluten, soy, legumes, nuts, and seeds.
Balance meals with appropriate macronutrient ratios and meal frequency.
Use real food supplements like salt, coffee (with cream and sugar), and eggshell calcium.
Get sufficient good quality sleep and manage stress effectively.
Exercise moderately with emphasis on weight training once metabolism improves.
Listen to your body’s signals (temperature, pulse, mood, digestion, sleep) and adjust accordingly.
Make gradual lifestyle changes and seek support if needed.
Summary Table: Macronutrient and Food Guidance
| Nutrient/Food Group | Recommended/Supportive Sources | To Avoid/Limit | Key Notes |
|---|---|---|---|
| Saturated Fats | Coconut oil, grass-fed butter, ghee, cacao | Polyunsaturated fats (vegetable, seed, nut oils) | Saturated fats boost metabolism and protect organs |
| Carbohydrates | Fruits, root vegetables, milk, honey (pulp-free juices) | Grains, processed carbs, high GI starches | Always combine with protein and fat |
| Protein | Milk, eggs, liver, shellfish, white fish, potato protein, bone broth/gelatin | Excessive muscle meat, soy, processed protein powders | Balance protein intake; too much or too little harms metabolism |
| Grains & Gluten | Limited to organic white rice, slow-cooked oatmeal | Wheat, corn, rye, barley, oats, quinoa, gluten-free processed products | Grains contain anti-nutrients and inflammatory compounds |
| Vegetables | Root veggies, fruit-vegetables (pumpkin, squash, tomato) | Leafy greens, cruciferous (raw), high-fiber, goitrogenic | Cooking reduces anti-nutrients; moderation is key |
| Nuts & Seeds | Macadamia, hazelnuts, cashews (lightly roasted, soaked) | Walnuts, flax, sunflower, sesame, soy nuts | High in PUFAs and anti-nutrients; limit intake |
| Soy | Fermented soy (tempeh, miso) in moderation | Soy milk, soy cheese, soy protein bars, tofu, GMO soy | Soy is anti-metabolic and hormone disrupting |
| Supplements | Salt (unrefined white sea salt), coffee (with cream & sugar), eggshell calcium | Most protein powders, artificial sweeteners, additives | Real food supplements preferred; avoid processed powders |
Timeline of Healing Metabolism
| Phase | Description |
|---|---|
| Initial Damage | High stress, poor diet, over-exercising, low carbs → metabolic suppression, fatigue, hormone issues |
| Recognition & Decision | Acknowledging problem, deciding to change lifestyle and diet |
| Early Healing (3-6 months) | Rest, more sleep, nutrient-dense diet, reduce stress, limit exercise intensity |
| Metabolic Improvement (6-12 months) | Gradual reintroduction of exercise, balanced meals, weight stabilization, improved mood and sleep |
| Maintenance & Optimization | Sustained healthy habits, moderate exercise, ongoing stress management, fine-tuning diet |
Frequently Asked Questions
- Will I gain weight initially?
- Possibly; healing metabolism may initially increase weight due to improved thyroid function and nutrient stores.
- How long does healing take?
- From months to years, depending on individual damage and compliance.
- Can I eat out?
- Yes, but limit frequency and request grass-fed meats and cooking with saturated fats.
- Is drinking orange juice bad?
- No, when consumed in moderation with fat and protein, it supports metabolism.
- Should I exercise intensely?
- Not during healing; moderate, low-stress activities are best initially.
- How much water should I drink?
- Drink to thirst, considering activity and environment; avoid overhydration.
- How do I know if my metabolism is healed?
- Improved temperature (97.8–98.6°F), pulse (75-90 bpm), energy, digestion, sleep, and mood.
