Fixing your metabolism has nothing to do with counting calories.
Today’s newsletter covers:
→ Why your metabolism follows a 24-hour rhythm (and how to reset it).
→ The biggest mistakes wrecking your fat-burning potential.
→ 5 simple shifts to fix your metabolism naturally, without counting calories or extreme diets.
4 minutes of your time required. Enjoy.
Most people think their metabolism is “broken” because they can’t lose weight, feel sluggish, or gain fat easily.
The truth? Your metabolism isn’t broken, it’s just out of sync.
Your body doesn’t just burn calories randomly.
It follows a natural 24-hour rhythm, dictated by light exposure, movement, meal timing, and sleep.
When these cues are off, your metabolism becomes dysfunctional.
The good news?
You don’t need to diet harder or exercise more.
You need to realign your metabolism with your body’s natural rhythm.
Why your metabolism feels “broken”
Your body is designed to run on timing signals, when to eat, when to move, when to rest. Modern life disrupts these natural rhythms, leading to:
→ Low energy & afternoon crashes: Skipping morning sunlight and staying indoors all day.
→ Stubborn belly fat & slow fat loss: Eating at the wrong times, late-night snacking, and chronic stress.
→ Constant cravings & hunger: Poor meal timing and eating foods that spike blood sugar too often.
→ Poor sleep & recovery: Late night screen use, artificial light, and erratic bedtimes.
The problem isn’t your metabolism, it’s your environment and habits.
How to reset your metabolism naturally
You don’t need extreme diets, calorie counting, or hours in the gym.
Instead, align your metabolism with your body’s natural timing signals by focusing on these fundamentals:
1. Get natural light first thing in the morning
Light in the first 30 minutes after waking sets your circadian rhythm (body clock), kickstarts hormone production, and improves insulin sensitivity.
This simple habit helps to regulate hunger, energy, and fat-burning.
Action step: Step outside for at least 5–10 minutes within 30 minutes of waking, no sunglasses, no contacts, only natural light exposure and take regular outdoor breaks during the day.
2. Stop eating late at night
Eating late, especially high-carb/high-fat meals, signals your body to store fat instead of burning it.
Late-night eating also disrupts sleep, which further impairs fat loss.
Action step: Keep meals within a 10-12 hour eating window, preferably between sunrise and sunset. No snacking. Finish your last meal at least 3 hours before bed.
3. Move throughout the day (Not just at the gym)
Your metabolism isn’t just about burning calories, it’s about how efficiently your body uses energy.
Sitting for long hours disrupts metabolic function, even if you work out later.
Action step: Take a 5-minute movement break every 1–2 hours. Stand, stretch, or better still go for a quick walk outside.
4. Prioritise deep, uninterrupted sleep
Your body burns fat and repairs muscle while you sleep.
Poor sleep increases hunger hormones (Ghrelin), prevents Leptin from working properly, and makes you crave junk food the next day.
Action step: Dim lights after sunset, wear blue light blocking glasses, avoid screens 30-60 minutes before bed, and aim for 7.5-9 hours of quality sleep.
5. Eat nutrient-dense foods
What you eat matters, but when you eat it matters just as much.
Front-loading protein and nutrients earlier in the day supports fat-burning and stabilises energy.
Action step: Eat a high-protein, nutrient-dense breakfast and avoid refined carbs & sugar, especially in the morning, to prevent cravings later.
Your metabolism isn’t broken, it’s just out of sync.
Instead of obsessing over calories, focus on realigning your body with its natural rhythms:
→ Morning sunlight to set your metabolism for the day.
→ Aligned meal timing by eating during daylight & avoiding late-night eating.
→ Frequent movement to prevents metabolic slowdown from sitting.
→ Quality sleep which regulates fat-burning and hunger hormones.
→ Nutrient-dense eating giving your body what it needs.
Fix your metabolism without dieting harder, just live in sync with how your body is designed to function.
-Chris
If you want a simple methodical approach to fixing your metabolism, Let’s talk.
Book a free call here: https://calendly.com/hello-chrispatrick
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