Is Your Metabolism Trying to Tell You Something?
Your metabolism isn’t just about how quickly you burn calories—it’s the system that governs your energy, mood, hunger, hormones and even how well you sleep. When it's not working optimally, your body will start dropping little hints like below and this can affect your weight but more importantly your energy, mental clarity, hormone balance and mood.
Here are some of the key signs that your metabolism might be struggling—and what you can do to fix it.
5 Signs Your Metabolism May Be Out of Balance
1. You wake up with no appetite.
A sluggish metabolism often shows up first thing in the morning. If you regularly skip breakfast because you're “just not hungry,” this could be a red flag. Your body should naturally wake up ready to eat—it's a sign your hormones (especially cortisol and insulin) are working well.
You may think - but I’m skipping calories by not eating breakfast and so should lose weight… think again! This can work in the short term and is more effective for men and women post-menopausally but most people fasting like this tend to under-eat and their metabolism will slow down to match the calorie intake. Resulting in an even poorer appetite. Not to mention the whole meal of nutrients you miss out on - these being key metabolism players.
2. You’re constantly thinking about food.
If your mind is always drifting to your next snack or meal, this may mean your body isn't satisfied by what you’re eating—either in quality, quantity or frequency.
Your cells aren’t fuelled well! Remember that every metabolic pathway in the body relies on nutrients to work… when these are missing your body will crave food in an attempt to get more nutrition in! So we need to listen to the body but rather than snacking all day long you want to have good quality meals to keep you sustained and your cells fueled well - simple but effective.
3. You're hungry 1–2 hours after eating.
Meals should sustain you for 3–5 hours. If you're hungry shortly after eating, it may be due to blood sugar spikes and crashes caused by meals that lack protein, fibre or healthy fats.
4. Your energy is a rollercoaster.
Do you feel like you need caffeine to get going, crash in the afternoon or get a second wind at night? Stable energy is a marker of metabolic resilience. Peaks and dips often point to blood sugar instability.
5. You feel tired but wired at night.
If you’re exhausted all day but wide awake when it’s finally time to sleep, that’s a nervous system and metabolism mismatch. Your circadian rhythm may be dysregulated—a problem often tied to blood sugar and stress hormone imbalances.
How to Fix a Sluggish Metabolism – Naturally
You don’t need fancy powders or extreme diets to get your metabolism back on track. You just need to support it with consistent nourishment and the right kind of structure.
✅ Start the day with a savoury, high-protein breakfast
Aim for 20–30g of protein within 90 minutes of waking. Think eggs, smoked salmon, leftover meat, tofu scramble or a protein smoothie with nut butter and greens. This helps stabilise blood sugar, reduce cravings, and supports cortisol’s natural rhythm.
✅ Combine this protein with plenty of fibre
Fibre also helps to keep us satiated, feed the good bugs in our gut (which support your metabolism) and is typically in foods full of nutrition! Think colourful vegetables, berries, greens, legumes, nuts, seeds. Aim for ½ a plate.
✅ Eat every 3–4 hours (with balanced meals)
Don’t go long stretches without food. Your meals should include protein, healthy fats, fibre-rich carbs, and colour. This keeps blood sugar stable, minimises energy crashes, and signals safety to your body.
✅ Hydrate well (and add minerals)
Dehydration can mimic hunger and increase stress on the body. Sip water throughout the day, and consider adding minerals like sea salt, trace mineral drops or a homemade electrolyte mix—especially if you're active or sweat a lot.
✅ Eat to match your output
Training hard or have a busy, stressful week? You may need more fuel. A common trap is under-eating while overdoing it physically or mentally—this taxes your metabolism. Honour your body’s output with enough food to support recovery and energy.
✅ Sleep, sunlight & stress matter too
Your metabolism doesn’t work in isolation. Try to get morning sunlight, reduce chronic stressors and aim for 7–9 hours of restorative sleep. These daily basics are powerful hormonal signals that can either support or stall your progress.
Final Thoughts
If you’ve been feeling “off” and suspect your metabolism might be the missing piece, start by nourishing your body consistently. Small shifts—like eating a proper breakfast or drinking more mineral-rich water—can create surprisingly big changes in how you feel.
Let me know your thoughts in the comments below!
