Unlocking Energy and Metabolism: Simple Changes for Busy Parents

Okay . So everyone listening , get ready to dive deep into boosting that metabolism . We're tackling metabolism boost . Quick tips for busy parents today .

Always a relevant topic .

Right , you know that feeling like you're running on fumes , but wish you had the energy of like a toddler who just got into the candy jar .

I think we all know that feeling .

We're going to break down how to make your metabolism work with you , even if your schedule makes you feel like you're constantly running on empty .

It's so important to think long term , you know like how to really optimize how your body is working , not just these quick temporary fixes .

Totally , especially when you're surrounded by snacks and treats , for you know the actual toddlers , right ? So , first things first . What even is metabolism ? I feel like I hear that word all the time , but do I actually know how it works ? Not really .

It's definitely more than just a buzzword . Basically , it's how your body takes what you eat and drink and turns it into energy .

So if we think about it like an engine , how do we get those metabolic engines running smoothly , even when we're juggling like a million things ?

It's not just one thing right . It's a combination of what you're eating , how much you're moving , even how well you're managing stress .

Okay , so it's like a holistic approach to basically feeling like we have our energy back right .

Yeah , it's not just about one quick fix .

Which is perfect for a deep dive . Let's break down these different factors . What should we start with ?

So we're talking about nutrition , how that all plays in . Then there's exercise , also the impact of our hormones and even gut health . All of these things are playing a role in how our bodies are using the energy we're giving them .

Okay , let's talk about the food part first . Chapter two of the book is all about nutritional metabolism .

Makes sense . Food is fuel right .

Exactly , and let's be real , as busy parents sometimes our meals are eaten in like two minutes standing at the kitchen counter .

I get it , but even with limited time , just making a few small changes to your diet can have a huge impact .

Okay , so what are we swapping out ?

First , focus on nutrient-dense foods . These are foods that are giving your body tons of nutrients without a ton of calories , so things like lean protein sources .

Like what Give me specifics .

Chicken , fish , tofu or lentils Protein takes more energy for your body to digest , so you end up burning more calories just by breaking it down .

Wait , seriously . So choosing lentil soup instead of chips at lunch could actually help me burn more calories .

Exactly it's called the thermic effect of food , and protein has a way higher thermic effect than carbs or fats .

So basically I'm giving my metabolism a workout just by eating .

Exactly .

Okay , I'm sold . Now what about carbs ? They always seem to get a bad rap , but I know we need them for energy .

Absolutely . It's not about avoiding carbs altogether . It's about picking the right ones . Instead of say , sugary cereal , that'll leave you feeling sluggish later , go for things like quinoa , brown rice or oats .

I actually love quinoa . What makes those carbs a better choice , though ?

Fiber it's all about the fiber . Whole grains are packed with fiber and that helps keep your blood sugar levels from spiking and crashing .

Which is what makes us feel hangry , right , yeah , okay , that makes total sense . So fiber helps keep everything balanced and keeps our energy levels more consistent . What else should we be adding to our plates ?

Don't underestimate how important leafy green vegetables are .

Like spinach kale .

Yes , those are great . They might be low in calories , but they're full of nutrients that our bodies need .

So important . Okay , now let's talk about healthy fats . I feel like there are so many mixed messages about fat in general , but I know that healthy fats are good for us .

Yes , Think about avocados , nuts and olive oil .

Okay , so those are actually good for our metabolism .

They can be . They can help regulate hormones , and some people find they actually help them manage their weight better too .

OK , that makes me feel so much better about adding avocado to well , everything .

It's all about balance .

This is great , but I have to admit , as a busy parent , sometimes even thinking about prepping a healthy meal feels impossible . Any tips for making healthier choices when you're short on time ?

Start small . Even just prepping some healthy things on the weekends maybe on a Sunday can make a big difference during the week .

So it's all about being prepared .

Right , you could make overnight oats so they're ready for breakfast , having a big salad prepped or even just chopping some veggies to snack on .

Those are great ideas . Okay , I want to switch gears a bit and talk about exercise . I have a feeling you're going to tell me it's crucial for boosting metabolism , right ?

Think of it like this If food is the fuel , exercise is like throwing gasoline on the fire .

Okay , I like that analogy .

You're not only burning calories , but you're also improving how your body utilizes the nutrients you're putting into it .

But , as busy parents , finding time to exercise sometimes feels like , I don't know , finding a unicorn .

I hear that a lot , but here's the thing you don't need a lot of time to get in a good workout . Could you fit in a quick walk on your lunch break or even just do some body weight exercises while your kids are playing at the park ?

Those are good ideas , turning those everyday moments into opportunities to move our bodies .

Exactly . Even small things like parking farther away from the grocery store , taking the stairs instead of the elevator , it all adds up over time .

So it's about making movement a part of our daily lives , not just another thing . We have to check off our to-do list .

Exactly .

Okay , so we've talked about what we're eating and how we're moving our bodies , but what about those other things that can impact our metabolism ? I'm talking about those days when I'm exhausted and basically running on caffeine and willpower .

Oh , I hear you . Those daily habits and routines can make a huge difference in how efficiently our bodies are functioning .

So what can we do ? What are some things we should be focusing on ?

First , make sure you're drinking enough water . Water , seriously , yes , seriously . We often mistake thirst for hunger , which can lead to overeating or reaching for those not-so-healthy snacks .

Okay , that's a good point . I'm definitely guilty of grabbing a snack when I'm probably just dehydrated .

Aim to sip on water consistently throughout the day . It's like giving your metabolism a little boost of energy .

Okay , Noted Water it is . What else can we do to support our metabolism in those moments when it feels like it's working against us ?

Prioritize sleep .

That's a tough one .

I know , I know it's hard , especially when you have little kids , but sleep is crucial . When you're constantly sleep deprived , your body produces more cortisol .

The stress hormone .

Yes , and when that happens too much , it can really mess with our hormones , which can lead to weight gain , sugar cravings and a whole bunch of other stuff you don't want .

So basically , not getting enough sleep is like working against everything we're trying to do to boost our metabolism .

Pretty much .

Okay , so we have to prioritize sleep , even when it feels impossible .

It makes a difference .

Okay , so much good information . It's amazing how all of these things are connected . It's not just about one thing . It's about making small changes to our routines and habits that can have a big impact overall .

Exactly .

Okay , let's talk about something else that I know a lot of people struggle with those weight loss plateaus . You're doing everything right eating , healthy , exercising but the number on the scale just won't budge . What's that about ?

Oh , they're so frustrating and they're so common .

Why do they happen ?

Weight loss is complex . Our bodies are complex and they don't always do what we want them to , even when we're working hard . It's so easy to get discouraged when you hit a plateau , but don't let it derail you completely .

Okay . So what do we do when we feel like we're stuck ? How do we break through ?

First , don't panic . It happens to almost everyone and it's important to remember that weight loss isn't always linear . It's not always going to go down at a steady rate . Instead of obsessing over the number on the scale , think about how your clothes are fitting . Do you have more energy ?

So it's about the bigger picture .

Yes , are you making healthier choices overall ?

I love that it's so easy to focus on what's not working instead of focusing on the progress we're making .

I know and you deserve to celebrate those little victories , even if the scale isn't moving as quickly as you want it to . Now , if you're really feeling stuck , sometimes it helps to change things up a bit . Maybe try a new workout routine , some new recipes , or maybe even try intermittent fasting a couple of times a week .

Intermittent fasting . That's another one of those things I hear about all the time . How does that work ? Is it something that everyone can do ?

So it's basically a pattern of eating where you cycle between periods of eating and voluntary fasting .

Okay , so it's not about what you're eating , but when you're eating .

Exactly Interesting . There's a lot of research that suggests it can actually have a really positive impact on our metabolisms .

Okay , but as with any kind of big change to our diets , it's always a good idea to talk to our doctor first .

They can help you decide if it's right for you and help you do it safely too .

So smart . Now I want to talk about when we might need a little extra support when it comes to our health and wellness journey . Is there ever a time when it makes sense to reach out to a professional ?

Yes , think about it like this when we're struggling with something else in our lives , we often reach out for help , right ? Well , this is the same thing . A registered dietitian can help create a plan that works for you and your lifestyle .

It's like having a coach in your corner .

Exactly Having that support and accountability can make a huge difference .

I love that . It's a team effort . Ok , before we move on , any other words of wisdom about boosting our metabolism and making those changes last .

This is a journey , not a race . Be patient with yourself . Focus on the progress you're making and celebrate those victories . You've got this .

I love that . It's about making sustainable changes that feel good and that we can stick with . Okay , I want to switch gears a bit and talk about something that I find so fascinating the connection between our metabolism and our thyroid . I feel like every time I hear someone talking about struggling to lose weight , the thyroid comes up .

It's definitely a hot topic and there are a lot of misconceptions out there .

Let's clear those up .

Okay , so you know how we were talking about , how our metabolism is involved in basically everything our bodies do . Well , the thyroid gland is a big part of that . It produces hormones that impact how quickly or slowly our bodies burn calories .

So our thyroid is like the control center for our metabolism .

Pretty much .

Yeah .

And when it's not working properly , it can definitely sabotage our weight loss efforts .

Okay , let's talk about that .

One of the most common thyroid disorders , especially in women , is hypothyroidism , which is basically when your thyroid gland isn't producing enough hormones .

And what does that look like ? What happens when we don't have enough of those hormones ?

Your metabolism slows down , you might have trouble losing weight . You might feel more tired than usual . Some people even have trouble tolerating cold temperatures .

Interesting . So if you're always bundled up in a sweater , even when it's warm out , that could be a sign that something's off with your thyroid .

It's worth getting checked out . On the flip side , there's also hyperthyroidism , which is when your thyroid gland is producing too much of the hormone .

OK , so it can go both ways .

Right , and that can cause unintended weight loss , a rapid heartbeat , even anxiety .

Wow , Okay , so balance is key . Too much thyroid hormone is just as bad as not having enough right .

Exactly .

So how can we support our thyroid health ?

What are some things people can do to make sure their thyroid is functioning properly ? What you're eating plays a huge role . You want to make sure you're getting enough iodine and selenium .

Okay , which foods have those nutrients ?

For iodine , think seafood , salmon , tuna , shrimp , even seaweed . And for selenium , Brazil nuts are where it's at .

Really .

Yes , Just one or two Brazil nuts a day can give you everything you need . You can also get selenium from eggs , mushrooms and sunflower seeds .

Those are great to know . Okay , so we've talked about nutrition . What about other lifestyle factors ? Can those impact our thyroid health ?

Definitely . We've talked about cortisol , the stress hormone , a lot today , and for good reason . Chronic stress can have a direct impact on our thyroid , so finding healthy ways to manage that stress is crucial .

So important . So things like yoga , meditation , spending time in nature , those are all things that can help right Exactly . And sleep we can't forget about sleep .

So important Aim for seven or eight hours a night .

Okay . So to recap , supporting our thyroid health is about eating a balanced diet , managing stress and getting enough sleep All things that are important for our overall health too . But what happens if we're doing all of those things and we still think something might be off ?

Definitely talk to your doctor . They can do a simple blood test to check your thyroid levels and figure out what's going on .

That makes me feel better , knowing that it's a simple thing to check . Okay , before we move on to our final section , where we'll be wrapping up everything we've learned today , any final words of wisdom about the thyroid and metabolism .

Your thyroid is a powerful force . Taking care of it is crucial . Pay attention to what your body is telling you . Make healthy choices and don't hesitate to reach out to your doctor if you have any concerns .

Love that . It's about listening to our bodies . Love that it's about listening to our bodies . This has been so insightful . We've covered so much today , from the basics of how our metabolism works to what we can do to make it work better for us . But we're not done yet .

One of the most effective things you can do is build lean muscle mass .

I've always heard that muscle burns more calories even when you're just sitting around . Is that true ?

Absolutely . Muscle is way more metabolically active than fat . So the more muscle you have , the more calories you're burning , even at rest .

So basically , it's like having a secret weapon working for us even when we're not at the gym .

Exactly , and the best part is , you don't need any fancy equipment or a gym membership to build muscle .

Okay , tell me more about that , because finding time for the gym with kids and everything else it's not always easy .

Bodyweight exercises are amazing and you can do them anywhere Squats while you're waiting for dinner to cook , lunges while you're folding laundry . Even push-ups while your kids are playing .

Okay , I love that Sneaking in those mini workouts throughout the day .

It all adds up and you can get really creative . Use soup cans as weights , resistance bands , anything you have on hand .

Love it . So we're making those everyday moments count . Okay , but what about those times when we're just exhausted ? We've talked about food and exercise , but are there other things we should be doing ? You know habits and routines that can make a difference .

You're hitting on something really important . Those everyday habits can make a huge difference , and one of the simplest but most overlooked is hydration .

Just drinking enough water .

It seems simple , right , but a lot of times we think we're hungry , when we're actually just thirsty .

Oh , totally guilty of that .

So make sure you're sipping on water consistently throughout the day .

Got it , what else ?

Prioritizing sleep .

I know , I know Easier said than done right .

Tell me about it , but it makes a world of difference . When you don't get enough sleep , your body produces more of that stress hormone , cortisol , and that can really mess with your metabolism .

Right , and we don't want that . So sleep is non-negotiable . Okay , let's talk about something else that I know a lot of people struggle with . You're doing everything right eating , healthy , exercising but the number on the scale won't budge . What's the deal with those ?

weight loss plateaus oh , they can be so frustrating , but they are incredibly common .

Why do they happen ?

There are so many factors that can contribute . Our bodies are complex . Sometimes it's hormones , sometimes it's stress , sometimes our bodies just need a little nudge to get things moving again .

Okay . So what can we do when we feel like we've hit that wall to get ?

things moving again , Okay . So what can we do when we feel like we've hit that wall ? First , take a deep breath . Don't panic . It's normal for weight loss to fluctuate , especially as you're making changes to your diet and exercise routine .

Okay , so don't freak out .

Exactly . Instead of focusing on that number on the scale , think about how you feel . Are your clothes fitting differently ? Do you have more energy ? Those are victories , too .

I love that . It's about how we feel , not just what the scale says .

Yes , and if you feel like you've been stuck for a while , maybe try changing things up a bit . Try a new workout class , switch up your meals , maybe even experiment with something like intermittent fasting ?

That's another one of those things I hear about all the time . Intermittent fasting Is that something you recommend ?

It can be a really effective tool for some people . It's basically a pattern of eating where you cycle between periods of eating and voluntary fasting .

So it's more about when you're eating rather than what you're eating .

Exactly .

Interesting .

There's some really promising research out there about the benefits of intermittent fasting for boosting metabolism , regulating hormones , even cellular repair .

I'm going to have to do some more research on that , but with any kind of big changes to our diets , it's always a good idea to talk to our doctor first , right ?

Absolutely , especially with intermittent fasting . There are definitely some people who shouldn't try it , so talking to your doctor first is always a good idea .

Makes sense , shouldn't try it ? So talking to your doctor first is always a good idea . Makes sense . Now I want to talk about something else . What about seeking out some extra help ? Is there ever a time when we might need a little extra support on our health and wellness journey ?

Absolutely . It's like anything else in life . Sometimes we need a little help . Working with a registered dietitian can be a game changer . They can work with you to create a plan specifically designed for your needs and your goals .

It's like having a nutrition expert in your back pocket .

Exactly , and sometimes just having that accountability and support is what we need to stay on track .

So true , okay , before we move on to our next section , any final words of wisdom about making these healthy changes . Last .

Remember , you're not alone in this . Yeah , we all struggle with our health and wellness goals . Sometimes Be kind to yourself , celebrate the small victories and don't be afraid to ask for help when you need it . You've got this .

Okay , we're in the home stretch now . We've talked a lot about what metabolism is and what can impact it .

Right , it's a lot to take in .

It is . But now I'm ready to talk about what we can do about it . You know how do we take all of this information and actually make changes that stick .

It's all about finding what works for you .

Right , like what's actually doable , especially when we're busy and you know life gets in the way .

Exactly Small changes can make a big difference over time .

Okay , so before we wrap things up , any final words of wisdom about boosting our metabolism making those changes and actually sticking with them . Don't get caught up in looking for that quick fix . It's so tempting , though , especially when we see those ads .

I know , but those rarely work long term . It's about making gradual , sustainable changes to your lifestyle , changes that you can stick with .

It's a marathon , not a sprint .

That's a great way to put it .

OK , so what are some of those small but mighty changes we can start making today ?

Focus on eating real whole foods as much as possible .

So ditching the processed stuff .

As much as you can and try to limit those sugary drinks . Those are the biggest culprits . Instead , load up on fruits and veggies , make sure you're getting enough protein and healthy fats , and don't forget about those fiber-rich whole grains .

It's funny because these are all things we already know we should be doing .

Right . It's not about having to learn a whole new way of eating . It's about making small changes consistently .

Okay , so what we're eating is important . What about everything else ?

Don't underestimate the power of moving your body , and it doesn't have to be anything intense . Just find ways to incorporate more movement into your day . Could you walk around the block a couple times a week ? Maybe do some stretches while you're waiting for dinner to be ready ?

I love those ideas . We can totally do that .

And if you can add in some strength training a couple of times a week , even better .

Those muscles will be thanking us .

Yes , they'll be burning calories even when you're sleeping . Now we've talked about this a lot , but I want to say it again because it's so important Manage your stress , find those things that help you unwind and relax , because that chronic stress can really mess with your metabolism .

It's so true when we're stressed , everything feels harder .

Exactly , and don't forget about sleep .

The holy grail . Right , try to make those seven to eight hours a night a priority Easier said than done some nights , but so

That's such a powerful skill to learn and it can take time . Be patient with yourself .

It really is a journey . I love that we've talked about that so much today . It's not about perfection . It's about making those small changes that add up to big results over time .

Exactly .

This has been amazing . I feel like I've learned so much and I'm so ready to ditch those quick fixes and focus on making lasting changes .

You can do it .

Any final words of encouragement for our listeners before we wrap things up .

Remember this is about progress , not perfection . Every healthy choice you make , no matter how small , is a step in the right direction . Celebrate those victories and remember to be kind to yourself . You've got this .

I love that . You are capable of amazing things . Well , that's it for our deep dive into boosting metabolism . Hopefully , you're feeling as inspired as I am to take control of your health and make those lasting changes . Until next time , keep exploring the amazing world of health and wellness . We'll see you next time for another deep dive .