5 Things Slowing Your Metabolism (And How to Fix It)
Busting the broken metabolism myth: why chronic dieting slows your metabolism and the exact steps to rebuild it, no matter your age on this episode of Get Sculpted.
If you've ever thought "my metabolism is broken" after years of dieting, cutting calories, and working out harder only to stay stuck at the same weight, this episode is your reality check and your relief.
In this episode of Get Sculpted, we're busting the biggest metabolism myth that keeps women spinning their wheels: the idea that you've permanently damaged your metabolism and there's no coming back from it. Surprise - your metabolism isn't broken. It's just been doing exactly what it's designed to do when you diet too hard for too long. And the even better news? You can rebuild it. We're breaking down how to fix slow metabolism with actual science, not another restrictive diet that promises a "metabolic reset" in 10 days.
We get real about metabolic adaptation, why chronic dieting makes your body hold onto every calorie like it's preparing for famine, and the tangible steps you can take today to reverse the damage. From understanding what your metabolism is actually made of (hint: your workouts are only 5-10% of your daily calorie burn) to why eating more is often the answer when you can't lose weight after dieting, this episode gives you permission to stop punishing your body and start working with it instead.
Here's what we cover:
The broken metabolism myth debunked: why your metabolism isn't broken, just adaptive, and what that means for you
What metabolic damage actually is (and isn't) and why it's completely reversible, no matter how long you've been dieting
The four components of metabolism: BMR, thermic effect of food, exercise activity, and NEAT, and which one actually matters most
Why your metabolism over 30 isn't doomed and how chronic dieting effects on metabolism are what's really keeping you stuck
The Biggest Loser study that proves metabolic damage reversible when you rebuild muscle and increase calories strategically
Signs of slow metabolism you've probably been ignoring: constant hunger, low energy, feeling cold, and why you're moving less without realizing it
How to rebuild metabolism after years of dieting: the exact habits that turn your metabolic thermostat back up
Why eating more to lose weight isn't backwards, it's biology, and how reverse diet for metabolism actually works
The one thing sabotaging your progress: chronic under-eating and over-exercising (and why your body fights back)
What you should start doing today: eat enough protein, get out of a calorie deficit, and stop treating your body like the enemy
This episode is for anyone who's been told their metabolism is slow, broken, or beyond repair. The truth is, sustainable weight loss for women over 30 starts with understanding that your body isn't fighting you, it's protecting you. And when you stop restricting and start nourishing, magic happens. You don't need another extreme program, but you do need to eat, lift, and trust the process.
“Your metabolism is not broken. It's not something that can break. It is simply adaptive. It adapts to the lifestyle and what you feed it. It responds to what you do, not what it's been through.” -Coach Tijana
Ready to stop blaming your metabolism and start rebuilding it? Listen to this episode again (seriously), then share your biggest takeaway with us on Instagram @getsculpted.ca. Tag us in your story and let us know what clicked for you. And if this resonated, give us a like and drop a comment on Spotify, we read every single one, and it helps us reach more women who need to hear this message.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Jordanna: It's true. It's a good one, though.
Tijana: I know, it's almost like we handpicked them all, but this is an important one. So it is all about the metabolism. [...] We always hear, oh, my metabolism is slowing down. [...] My metabolism is slow.
Is Your Metabolism Broken? Debunking Myths
Tijana: That's why it's hard. My metabolism is broken. [...] This is actually really good news. Your metabolism is not broken. It's not something that can break.Tijana: It is simply adaptive. [...] You can slow down your metabolism, undoubtedly with having poor habits, and we're gonna talk about that. [...] Think of your metabolism like a thermostat. [...]
Metabolic Damage and Adaptation: What Science Actually Says
Tijana: So, Mayor, I would love if you could kick us off here and talk to us about metabolic damage and this whole myth, please.Marilynn: Yes. I was gonna say that's the first thing we need to clear up, that it is a myth. [...] There's actually no scientific evidence that your metabolism can be permanently damaged. [...] We call that metabolic adaptation. [...] I love the analogy that you gave about metabolism being like a thermostat, because it's not a light switch.
Components of Your Metabolism: Simple Science Overview
Marilynn: To help you understand this even more, [...] what your metabolism is actually made of. [...] First, you have your basal metabolic rate, your bmr. [...] Next is the thermic effect of food. [...] Next, and this one is so surprising for so many women, is your exercise activity. [...] And finally, your non exercise activity, thermogenesis, what you may have heard referred to as neat.
Common Misconceptions About Fat Loss and Exercise
Tijana: But also, I want to share a little anecdote, if I may. [...] No, it's not. [...] Your diet determines your body weight, and then your lifting determines what you look like at that weight.
How Dieting Impacts Your Metabolism
Marilynn: That's the thing. That's why we want you to understand what your metabolism is actually made up of. [...] When you're dieting too hard, too long, your BMR drops because you're losing muscle mass. [...] The thermic effect of food drops. [...] Your NEAT drops because it's subconsciously moving less. [...] You have a fullness hormone called leptin that's gonna go down. [...]
Hormonal Effects & The “Stuck” Feeling Explained
Marilynn: And your Hunger hormone ghrelin goes up, so you feel hungrier. [...] This is reversible. [...] People who rebuilt muscle and then normalized food intake and brought their calories up [...] actually regained weight, most of that metabolic output over time.
Long-Term Dieting: Real-life Experiences
Tijana: Oh, absolutely. I feel like I could speak from this firsthand because I just went through my prep [...] I didn't get my period for like 78 days, [...] I noticed so many of those signs [...] Thyroid was slowed down. [...] Energy was so low. [...] If you're constantly used to that and constantly trying to stay in a calorie deficit, you don't really know what it feels like to like, have energy, feel good, feel healthy, and have a healthy metabolism.Jordanna: Can I add something there? [...] I went through my first fat loss phase [...] 1800 calories [...] When I went through a future dieting phase a couple years later, I was down to like 1400 calories [...] I remember feeling lightheaded. [...] That level of energy [...] how you physically look [...]
Why Permanent Dieting Doesn’t Work
Tijana: Exactly. And your body's not broken. [...] I had the same thing where it was just like, you're fighting your body so hard and your metabolism is so downregulated and it's an uphill battle. [...] It doesn't need to be that way. [...] Taking a solid year off a calorie deficit [...] Your body's smart [...]
Fat Cells and the Yo-Yo Effect
Tijana: And then science wise, what we want you to know is that when you lose body fat, you shrink your fat cells, but your fat cells never disappear. [...] You really want to avoid like these rebound gaining and losing weight. [...]
Key Hormones In Dieting: Leptin, Ghrelin, & Cortisol
Tijana: And then hormone wise, you know, Mary, I think you talked about this, but leptin is the satiety hormone. [...] And then ghrelin [...] It's your hunger hormone that's going up. [...] And then your cortisol rises [...]
So, What Actually Works? Rebuilding a Healthy Metabolism
Tijana: Anything that you're doing with your eating, your resistance training, and strategically reverse dieting, so coming out of your diet is going to help your metabolism. So, Jord, share with us, what can we do to rebuild a healthy metabolismJordanna: Yeah, I hope at this stage, you're getting these, like, light bulb moments, being like, oh. [...] When our girls come in to get sculpted [...] we want to make sure that they're eating as many calories as possible, but still in a deficit, coax the fat off instead of, like, starve the fat off. [...] Focus on, you know, four or five things [...] This is how we actually help restore your metabolism. [...]
Main Strategies: Protein, Muscle Building, Movement, Sleep & Consistency
1. Get Enough Protein
Jordanna: The first one is you need enough protein. [...] Undereating is the fastest way to slow your metabolism [...] And protein specifically, it has the highest thermic effect. [...] And aiming for about like that.08 to 1 gram of protein per pound of ideal body weight.Tijana: Protein is important. [...] It's about changing the distribution of your calories. [...] Learn the sources you like and repeat them.
Marilynn: It's also like intentionality [...] Awareness is power. [...]
2. Build Muscle
Jordanna: Build muscle. Most important. Muscle is metabolically active tissue. It burns calories even at rest. [...] For women, it actually takes a really long time to build muscle, especially naturally. [...]Marilynn: This always reminds me of the mindset shift that happens with the women we work with. Fitness is not a phase. [...]
Tijana: Even scientifically, it's better nutrient partitioning. [...]
3. Move More (NEAT)
Jordanna: Moving more -- the neat piece. [...] People who maintain weight loss are moving more throughout the day than those who regain. [...] Steps, walking, standing -- all these small changes add up.Tijana: That's really good that you're talking about the specific habits because [...] the raw numbers matter, but the system matters more. [...]
Marilynn: A lot of women are pleasantly surprised [...] You realize just how many missed opportunities you had in your day. [...]
4. Sleep and Stress Management
Jordanna: Let's dive into sleep and stress because these are actually factors that do impact our hormones [...] When we're sleep deprived, our leptin drops by 15% and our ghrelin increases [...] When we're living in chronic high stress levels [...]Tijana: Client story: you have to stop. [...] Sleep is a necessity.
Jordanna: Applicable to shift workers. Two different plans: day shift and night shift. Adjust meal timing, workouts, and step goals.
Marilynn: I live with a shift worker. Many shift worker clients as well. Adjusting the ebb and flow is essential.
5. Consistency Over Extremes
Jordanna: Consistency over extremes. Let go of things like 75 hard and lean into things like 365 consistent. [...] Metabolic health isn't rebuilt in a month. [...]Tijana: It's a months thing, not a week. Sometimes that's months or a year of no dieting.
Reflecting On Personal Journeys
Marilynn: Can you think of a time when you realized your metabolism wasn't actually broken, it was just responding to what you were doing? Personal story: spent years under eating and over training. Body eventually responded.Jordanna: Very similar. Super low calorie phase for years. Coming out took a long time. It's a unique journey.
Tijana: Everyone's body responds differently to stress. Not fair, but it's normal.
One Thing To Do Today: Advice
Tijana: What's one thing women should start doing today to support their metabolism?Marilynn: You have to eat enough food, especially protein. Stop chronically dieting.
Jordanna: Saw a post this morning from a dietitian [...] Last thoughts shouldn't be about a smaller body.
Why Are Women Afraid To Eat More?
Tijana: Why do you think so many women are scared to eat more even if they know logistically it's what their body needs?Marilynn: It's diet culture. Smaller/eating less ingrained as the answer. Not effective.
Tijana: Food is your friend. If you do it the right way, magic happens.
Closing Thoughts + What's Next
Tijana: Please give this a share and give this a like [...] Remember, you are not broken. You can adapt your metabolism and everything is figureoutable.Jordanna & Marilynn: See you next time – we'll talk more about how to hit your step goal!