Metabolism creates and uses energy, supports healthy blood sugar balance, maintains lean muscle, looks after our mitochondria, and ultimately supports healthy aging.
It’s one of the most powerful systems in your body and supporting it doesn’t have to be complicated. Here are the everyday practices I personally prioritize as a nutritionist in my 30s.
Protein, fiber, and healthy fats at every meal.
This combination helps support healthy blood sugar levels, which in turn supports healthy metabolic function. I aim for 20–30g of protein per main meal and over 30g of fiber per day.
I start my day with 1–2 tbsp mixed seeds (flaxseed and chia) and add them to my breakfast oats, smoothie, or yogurt, which fast-tracks my fiber intake for the day.
My go-to breakfast recipes:
Prioritizing deep, restorative sleep.
Sleep isn’t just about feeling rested. During sleep, the body regulates hormones involved in glucose metabolism and appetite, and even a few nights of poor sleep can reduce insulin sensitivity.
I keep my caffeine intake mindful, switch off at 8 PM from social media, and have a consistent bedtime — these rituals truly help my quality of rest.
I believe restorative sleep is one of the most powerful (and underrated) ways to support metabolic health.
Berberine and creatine.
If I had to choose two supplements for metabolic health, these would be at the top of my list.
Berberine has strong evidence for supporting healthy blood sugar and metabolism, while creatine supports cellular energy production and the maintenance of lean muscle mass. In my eyes, they’re two of the most foundational metabolic supplements.
Here’s what to look for when choosing supplements:
- Berberine: Berbevis® and Rebersa® are two clinically-backed forms — Berbevis® is bioavailable, with 4x better absorption.^ You’ll find both in our exclusive blend.*
Strength training and pilates.
Building and preserving lean muscle is one of the best long-term investments you can make for your metabolic health. Muscle is one of the body’s biggest sites for glucose disposal, making it essential for healthy insulin sensitivity and metabolic function.
What will you incorporate into your routine?
When we’re supporting healthy metabolic function, many people notice steadier energy, fewer cravings, a more balanced mood, and even better sleep. It’s really not just about body weight; it’s about how we ultimately feel our best.
With love,
Jess x
^Petrangolini, G. et al. (2021). Evidence-Based Complementary and Alternative Medicine, 2021, 7563889. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.