Alright, let's kick things off with a little confession🤐: I used to believe that my metabolism was slow as fuhhhhk. But guess what? It turns out I was caught up in all the wrong habits, thinking they were helping me lose weight when they were actually slowing down my metabolism.🫠 

And I'm not alone in this misconception. Many petite women I've worked with came to me thinking that a slow metabolism is just something they inherited, like a bum deal from the genetic lottery.🤷🏻‍♀️ But the reality is, our behaviors and habits play a massive role in how our metabolism functions. Take low calorie diets or fasted cardio, for example. Sure, they might seem like the fast track to shedding pounds, but in the long haul, they can actually put the brakes on your metabolism.

So, in this lesson (and the rest of the course), we're gonna dive deep into the truth about metabolism, debunk some common myths, and uncover how certain habits can either rev up or slow down your body's engine.🚀 Let's get to it! ⬇️

Your metabolism is the sum of all the chemical reactions in your body - including the ones that convert food into energy.

At its core, metabolism powers everything from the most fundamental bodily functions like breathing and circulating blood, to the more complex tasks like repairing muscle tissue after a brutal workout and powering your brain. It's the reason your heart keeps beating and your cells keep dividing.

You might be familiar with metabolism through terms like 

• Basal Metabolic Rate (BMR) - the calories your body burns at rest.
• Total Daily Energy Expenditure (TDEE) - total amount of calories your body burns in a day, including activity and digestion.

But here's the thing: metabolism goes beyond just calories in and calories out. It's more about intricate biochemical processes that support overall health, energy production, and tissue repair and growth.

But you’re not here to get a science degree so won’t get too wrapped up in the intricate chemistry of it all.🤓 Instead, we'll keep it simple by focusing on practical tips and tricks to help you understand and optimize your metabolism.

Factors influencing metabolism can be categorized into two main groups: 

1. those beyond our control, such as age, height, and genetic predispositions.
2. those within our grasp, such as diet, exercise, sleep, stress management, and lifestyle choices. 

While we may not be able to change our genetic makeup or alter our height, we have the power to use these controllable factors to our advantage!🥳

One of the best ways to rev up your metabolism is increasing your lean muscle mass. Unlike body fat, lean muscle tissue requires more energy for maintenance, therefore contributing to a faster metabolic rate. 

Now, while hitting the weights might seem like a simple fix, the truth is, building muscle effectively takes more than just lifting. The reality is that optimal muscle growth requires a holistic approach that integrates ALL of the other factors of metabolism (such as diet, stress management) to work synergistically. And without those in alignment, you may just be spinning your wheels in the gym wondering why TF you can’t lose the low belly pooch. Sound familiar?😵‍💫

Basically, your body and your metabolism is a GIANT complex puzzle!! So, while BMR and TDEE calculations give us some insight into how many calories we require to stay alive, that’s just one piece of the metabolic puzzle.🧩

👩‍🏫 Throughout this course, we'll break down this puzzle piece by piece. You'll learn how to use the controllable factors to your advantage. Plus, we'll uncover why some things you once thought were helpful might actually do more harm in the long run. By getting a handle on your diet, exercise routine, sleep habits, and stress management, you'll be the boss of your metabolism! And I'm so excited to guide you through it!

But before we do all that, let’s get really, REALLY clear on

What Can Slow Down Your Metabolism:

• 👎🏼Going all-out in your workouts, pushing the intensity to the max. Now, don't get me wrong, high-intensity workouts have their perks (we'll get into that later), but the key is finding that sweet spot where your hormones don’t go haywire. It's all about striking that balance to keep everything running smoothly.
• 👎🏼Munching on tiny, low-calorie meals throughout the day might seem like a petite’s go-to move. (I used to be in that camp too!) But here's the thing: skimping on energy only teaches your body to operate on E. Without enough fuel, you're missing out on the gains from your strength-training sessions. 
• 👎🏼Skipping out on any macronutrient is a big no-no. Each macro plays a vital role in the metabolic puzzle. Here’s a metaphor for ya: Picture carbs as the wood, fats as the hardware (nails, screws, etc.), and proteins as the insulation. Just like you can't build a house without all the necessary materials, you can't build up your muscles or metabolism without the right balance of protein, carbs, and fats.
• 👎🏼Now, let's talk about intermittent fasting. When you skip meals, your body hits the panic button, thinking, "Food scarcity alert!" And it'll do everything it can to slow down your metabolism, aiming to conserve every last bit of energy. It's an ancient survival mechanism hardcoded into our systems. While it might have its place for certain people (like epilepsy patients), I'm pretty sure that's not why you're here. An active female, like yourself, requires a different game plan.

These habits might seem like a shortcut to a leaner physique, but they could actually throw your metabolism for a loop, messing with your hormones and slowing things down faster than Monday morning traffic.🚘

Still wondering what’s so special about a speedy metabolism!? 🤔

Well, imagine the joy of having a metabolism that happily handles 2200 calories instead of just 1200. With a high metabolism, you can indulge guilt-free on special occasions, treating yourself to cake or wine without worrying about the scale creeping up.

And let's be real, who wants to deal with a metabolism that gets all sensitive and bloated? Not me! I want a metabolism that's firing on all cylinders, allowing me to enjoy my favorite foods, like pizza — without worrying about my clothes not fitting the next day!

If you're a fellow foodie at heart, then stick with me because I've got your back!

In the upcoming lessons, we'll dig deep into the factors you can actually control to kick-start your metabolism and tilt the odds in your favor. Get ready to rev things up!🔥🚀