Is My Metabolism Failing?
Understanding Metabolism:
In this episode of the Busy People Getting Fit podcast, Dr. Tiffany Watson (Dr. Tiff), author of The Metabolic Makeover: 8 Weeks to Macro Mastery, breaks down what many of us get wrong about our metabolism—and how to fix it.
We hear phrases like “my metabolism is broken” all the time. But according to Dr. Tiff, that’s simply not true. Your metabolism may slow, adapt, or become inefficient—but it never truly fails. And the best part? You can reverse the trend with the right lifestyle and nutrition changes.
What Impacts Your Metabolic Health?
1. Lean Mass is the Metabolic Driver
The biggest factor in your metabolic rate is your lean body mass. Muscle burns more calories at rest than fat. That means the more lean tissue you maintain, the more energy your body uses throughout the day.
2. Age and Hormones Play a Role
As we age, we naturally lose muscle mass, and hormonal changes can further affect metabolism, especially for women. But Dr. Tiff emphasizes that with consistent strength training, smart nutrition, and recovery, you can slow down or even prevent much of that decline.
3. Overtraining Without Recovery = Trouble
Overtraining, especially without enough fuel, can lead to muscle breakdown, hormone disruption, and a sluggish metabolism. It’s not just about working hard, but recovering smart. At Blue Eagle Fitness & Nutrition, we program workouts with intentional variation so you can train hard and recover better.
Are You Accidentally Eating at Maintenance?
One of the most eye-opening moments in the conversation was Dr. Tiff's explanation of how easy it is to sabotage fat loss—even when you’re "on plan" five days a week.
If your goal is weight loss, a common pitfall is overeating on the weekends. You might hit your calorie goals Monday through Friday, but if you're eating out, having a few drinks, and going way over on Saturday and Sunday, you may be averaging your way right back to maintenance.
Example:
Eating 1,800 calories Mon–Fri, but 3,500 Sat & Sun
→ Weekly average = 2,300/day = maintenance!
Nutrition Tips to Support Your Metabolism
Eat lean protein: Chicken breast, lean turkey, fish, and egg whites let you control added fats.
Include all three macros: Balance carbs, protein, and healthy fats at each meal.
Spacing matters: Aim for meals every 3–4 hours to give your body time to tap into fat stores.
Audit your weekends: A couple of high-calorie meals can undo an entire week of discipline.
Don’t Skip Sleep.
Sleep is when your body heals, restores hormone balance, and recovers from training. Dr. Tiff emphasized that without adequate sleep (and time away from tech), your body can’t fully enter the rest-and-digest state necessary for metabolic health.
One Simple Action
Dr. Tiff's parting advice?
"Be honest with yourself. Often, we know what's holding us back; we just don’t want to face it."
Whether that’s lack of sleep, inconsistent nutrition, or pushing too hard in workouts without recovery, start by identifying your sticking point.
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