Fixing Metabolism
Fixing metabolism is about helping your body use energy more efficiently so you can feel healthier, more energised, and better balanced. When your metabolism is working well, your body can regulate energy, weight, hormones, and overall wellbeing more effectively.
However, many people experience symptoms of a slow or disrupted metabolism. These can include fatigue, difficulty losing weight, feeling cold, low mood, poor sleep, and low energy levels. Understanding how metabolism works is the first step toward fixing metabolism and improving your health.
At 121 Dietitian, we take a personalised and evidence-based approach to fixing metabolism. By reviewing your diet, lifestyle, symptoms, and medical history, we can identify the factors affecting your metabolic health and guide you towards long-term improvements.
What is Metabolism?
Metabolism is the process your body uses to convert the food you eat into energy. This energy powers everything your body does, including walking, thinking, breathing, repairing cells, and growing. Without metabolism, your body would not be able to function properly.
There are two main parts of metabolism.
The first part is catabolism, where your body breaks down nutrients such as carbohydrates, fats, and proteins to release energy.
The second part is anabolism, where your body uses that energy to build and repair tissues such as muscles, cells, and organs.
Even when you are resting, such as when sitting or sleeping, your body still requires energy. It uses this energy to keep your heart beating, your brain functioning, and your breathing steady.
This basic energy requirement is known as your Basal Metabolic Rate (BMR). Everyone’s BMR is different and depends on several factors including age, body size, muscle mass, and hormone balance.
Understanding how metabolism works is an important step when looking at ways of fixing metabolism and improving metabolic health.
Metabolic Syndrome: Treatment & Reversal
Metabolic syndrome is not a single condition. Instead, it refers to a group of health issues that often occur together. These include high blood sugar, high blood pressure, excess fat around the waist, high triglycerides (a type of fat in the blood), and low levels of HDL cholesterol, often called “good” cholesterol.
When these conditions occur together, they increase the risk of developing serious illnesses such as type 2 diabetes and heart disease.
The encouraging news is that metabolic syndrome can often improve, and in some cases even reverse, with the right lifestyle changes.
Nutrition and Diet Changes
Nutrition plays a key role in fixing metabolism and improving metabolic health. A Mediterranean-style or lower-carbohydrate diet can help stabilise blood sugar levels and improve insulin sensitivity.
Increasing fibre intake from foods such as:
- Chia seeds
- Beans and legumes
- Vegetables
- Avocados
can also help regulate blood sugar and support digestion.
At the same time, it is important to reduce foods that negatively affect metabolic health, including sugary foods, refined carbohydrates such as white bread, and foods containing trans fats.
Exercise and Movement
Regular physical activity is another important step in fixing metabolism. Exercise improves insulin sensitivity and helps your body use glucose more effectively.
Activities that support metabolic health include:
- Walking
- Jogging
- Swimming
- Resistance training or light weights
Even small increases in daily movement can make a meaningful difference.
Stress Management
Managing stress also plays an important role in metabolic wellbeing. Chronic stress increases cortisol, a hormone that can raise blood sugar levels and encourage fat storage around the abdomen.
Helpful ways to reduce stress include:
- Deep breathing exercises
- Mindfulness or meditation
- Prayer or reflection
- Relaxing hobbies
When to Seek Professional Support
If symptoms continue despite making lifestyle changes, professional guidance may help identify the underlying causes affecting your metabolism.
In these cases, contacting us at 121 Dietitian may help you take the next steps toward fixing metabolism and improving your overall health.
The Fixing Metabolism Programme
The Fixing Metabolism Programme is designed to help individuals experiencing fatigue, low energy, stubborn weight concerns, and symptoms associated with a slow or disrupted metabolism.
Many people feel frustrated when they try to improve their health but continue to struggle with symptoms such as fatigue, feeling cold, poor sleep, low mood, or difficulty losing weight. In some cases, factors such as chronic stress, hormonal imbalance, or autoimmune conditions can make these challenges even more difficult.
This programme focuses on identifying the root causes affecting your metabolic health and supporting meaningful improvements through personalised nutrition and lifestyle guidance. By taking a detailed look at your diet, symptoms, and overall health, we can create a plan designed to restore balance and support long-term wellbeing.
The Fixing Metabolism Programme was developed by Gillian Killiner BSc (Hons), PgDip, MSc, RD and provides a structured, evidence-based approach to improving metabolic health.
Before your first appointment, you will complete a background questionnaire along with a food, fluid, activity, sleep, and symptoms diary. This information allows our specialist dietitian to gain a full understanding of your current health and lifestyle.
During your initial one-hour consultation, which can take place online or in our clinic, your diet, symptoms, health concerns, and goals will be discussed in detail.
Following this consultation, a fully personalised nutrition and lifestyle programme will be created for you. Preparing this plan usually takes three to four hours and includes tailored dietary guidance, recipes, a shopping list, and where appropriate, recommendations for blood testing.
If supplements are required, these will also be recommended as part of your personalised plan. Your bespoke protocols will then be provided within the portal for you to follow over the recommended time period.
As part of the Fixing Metabolism Programme, you will attend additional review appointments to monitor your progress and ensure your symptoms are improving. These 30-minute reviews allow us to reassess your health, adjust your programme where necessary, and provide further written guidance as you progress.
Over the years, we have helped thousands of patients improve diet-related health symptoms and support better metabolic health. We look forward to assisting you with addressing your diet, metabolism, and overall wellbeing.
Whats Included
Initial Consultation
A detailed one-hour consultation to discuss your diet, lifestyle, symptoms, health concerns, and goals.
Personalised Nutrition and Health Plan
A fully tailored programme created specifically for you following your assessment. This includes dietary guidance, recipes, and practical recommendations to support metabolic health.
Ongoing Portal Support
Access to the portal throughout the programme so you can receive guidance, ask questions, and stay supported as you work through your personalised plan.
Review Consultations
Follow-up appointments are included to monitor progress, reassess symptoms, and adjust your programme to ensure continued improvement.
Blood Test Review (if required)
Where appropriate, blood test results will be reviewed and used to guide further nutritional and health recommendations.