The Healthy Solutions Report

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Metabolism Explained: A British Expert Answers Your Top Questions (Including How to Pronounce It Correctly!)

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If you've ever wondered why some people seem to eat anything without gaining weight while others struggle to maintain their ideal size, the answer often lies in metabolism. But what exactly is metabolism, how does it work, and—perhaps most importantly for our UK readers—how do you pronounce it correctly?

To answer these questions and more, we sat down with Dr. Eleanor Whitmore, a leading metabolic health specialist based in London. With over two decades of experience in endocrinology and nutrition, Dr. Whitmore has helped thousands of people understand and optimize their metabolic health. She holds a PhD in Metabolic Biochemistry from the University of Cambridge and has published extensively on weight management, energy balance, and metabolic disorders.

In this in-depth interview, Dr. Whitmore breaks down everything you need to know about metabolism—from its basic definition to advanced strategies for supporting metabolic health.

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The Basics: What Is Metabolism and How Do You Pronounce It?

Q: Let’s start with the basics. What exactly is metabolism?

Dr. Whitmore: Metabolism refers to the complex network of chemical reactions that occur within our cells to sustain life. These reactions are responsible for two main processes:

1. Catabolism – The breakdown of nutrients (like carbohydrates, fats, and proteins) to release energy. 2. Anabolism – The synthesis of compounds needed by the cells, such as hormones, enzymes, and new tissue.

In simpler terms, metabolism is how your body converts food into energy and how it uses that energy to keep your heart beating, your brain functioning, and your muscles moving.

Q: Many people in the UK mispronounce "metabolism." How should it be pronounced correctly?

Dr. Whitmore: This is a great question! The correct pronunciation in British English is: "muh-TAB-uh-liz-uhm" (Stress on the second syllable: *TAB*)

A common mistake is pronouncing it as *"met-uh-BOL-iz-uhm"*—this is the Americanized version, which isn’t incorrect, but in the UK, we tend to emphasize the *"TAB"* sound.

Q: Why does metabolism vary from person to person?

Dr. Whitmore: Several factors influence metabolic rate, including:

• Genetics – Some people inherit a faster or slower metabolism.

• Age – Metabolism naturally slows with age due to muscle loss and hormonal changes.

• Body Composition – Muscle tissue burns more calories than fat, even at rest.

• Sex – Men generally have a higher metabolic rate than women due to greater muscle mass.

• Hormonal Balance – Thyroid hormones, insulin, and cortisol all play key roles.

• Activity Level – Physical activity, especially strength training, boosts metabolism.

• Diet – What and how you eat affects metabolic efficiency.

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How Metabolism Affects Weight and Energy

Q: How does metabolism relate to weight gain or loss?

Dr. Whitmore: Metabolism determines how efficiently your body burns calories. If your metabolic rate is high, you burn more calories even at rest, which can help with weight management. Conversely, a slower metabolism means fewer calories burned, which may lead to weight gain if calorie intake isn’t adjusted.

However, it’s important to note that weight isn’t solely determined by metabolism. Diet, exercise, sleep, and stress levels also play significant roles.

Q: Can you explain the concept of "basal metabolic rate" (BMR)?

Dr. Whitmore: Absolutely. Your BMR is the number of calories your body needs to perform basic functions like breathing, circulating blood, and cell production—essentially, the energy required to keep you alive while at complete rest.

BMR accounts for about 60-75% of your total daily calorie expenditure, making it the largest component of metabolism. Factors like age, sex, weight, and muscle mass influence BMR. For example, a younger, muscular individual will have a higher BMR than an older person with less muscle.

Q: What’s the difference between BMR and resting metabolic rate (RMR)?

Dr. Whitmore: Great question! While the terms are often used interchangeably, there’s a subtle difference:

• BMR is measured under very strict conditions—after 12 hours of fasting and complete physical and mental rest.

• RMR is slightly less restrictive and accounts for the calories burned while resting but not necessarily in a fasted state.

In practical terms, RMR is more commonly used because it’s easier to measure without strict laboratory conditions.

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Common Metabolism Myths Debunked

Q: There’s a lot of misinformation about metabolism. What are some myths you’d like to debunk?

Dr. Whitmore: Oh, there are plenty! Let’s tackle a few of the most persistent ones:

#### Myth 1: "Eating late at night slows your metabolism." Truth: Metabolism doesn’t stop working at a certain time. What matters more is total calorie intake and food quality. However, eating large meals late at night may disrupt sleep, which *can* indirectly affect metabolism.

#### Myth 2: "Skinny people have fast metabolisms, and overweight people have slow ones." Truth: While metabolism varies, weight is influenced by calories in vs. calories out over time. Some people with higher body weight actually have faster metabolisms because their bodies require more energy to function.

#### Myth 3: "You can’t change your metabolism." Truth: While genetics play a role, you *can* influence your metabolism through diet, exercise, sleep, and stress management. For example, strength training increases muscle mass, which boosts BMR.

#### Myth 4: "Certain foods like chili or green tea drastically speed up metabolism." Truth: While some foods have a mild thermogenic effect (meaning they slightly increase calorie burning), the impact is usually small. For example, caffeine in green tea may give a temporary boost, but it’s not a magic solution.

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How to Support a Healthy Metabolism

Q: What are the best ways to naturally boost metabolism?

Dr. Whitmore: If you’re looking to support a healthy metabolism, focus on these evidence-based strategies:

1. Build Muscle – Strength training 2-3 times per week increases muscle mass, which elevates BMR. 2. Stay Hydrated – Dehydration can slow metabolic processes. Aim for at least 1.5-2 liters of water daily. 3. Eat Enough Protein – Protein has a higher thermic effect (TEF) than carbs or fats, meaning your body burns more calories digesting it. Include lean meats, fish, eggs, and plant-based proteins. 4. Prioritize Sleep – Poor sleep disrupts hormones like ghrelin and leptin, which regulate hunger and metabolism. Aim for 7-9 hours per night. 5. Manage Stress – Chronic stress increases cortisol, which can promote fat storage, particularly around the abdomen. Practices like meditation, yoga, or deep breathing can help. 6. Eat Regularly – Skipping meals can cause your body to conserve energy, slowing metabolism. Aim for balanced meals every 3-4 hours. 7. Include Metabolism-Friendly Foods – Foods like oats, nuts, spicy peppers, and green tea may give a slight metabolic edge. 8. Move More – Non-exercise activity thermogenesis (NEAT)—like walking, fidgeting, or standing—can significantly increase daily calorie burn.

Q: Does intermittent fasting affect metabolism?

Dr. Whitmore: Intermittent fasting (IF) can have both positive and negative effects on metabolism, depending on how it’s done.

• Short-term fasting (12-16 hours) may improve insulin sensitivity and promote fat burning without significantly slowing metabolism.

• Prolonged fasting (24+ hours) or extreme calorie restriction can lower BMR as the body adapts to conserve energy.

If you try IF, it’s best to:

• Start with a 12-hour overnight fast (e.g., stop eating at 8 PM, eat again at 8 AM).

• Ensure you’re still eating enough calories and nutrients during your eating window.

• Avoid fasting if you have a history of eating disorders, diabetes, or adrenal fatigue.

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Metabolic Disorders and When to Seek Help

Q: What are some signs of a slow metabolism?

Dr. Whitmore: While metabolism varies, some red flags that may indicate an issue include:

• Unexplained weight gain (despite no changes in diet or activity).

• Persistent fatigue or low energy.

• Cold intolerance (feeling unusually cold when others are comfortable).

• Dry skin or brittle nails.

• Hair loss or thinning.

• Constipation.

• Irregular menstrual cycles (in women).

If you experience several of these symptoms, it’s worth discussing with a healthcare provider, as they could indicate hypothyroidism, insulin resistance, or other metabolic conditions.

Q: When should someone see a doctor about their metabolism?

Dr. Whitmore: You should consult a healthcare professional if:

• You have sudden, unexplained weight changes.

• You experience extreme fatigue or weakness.

• You notice swelling in the neck (which could indicate thyroid issues).

• You have persistent high blood sugar (a sign of insulin resistance or diabetes).

• You’re struggling with weight loss despite a healthy lifestyle.

A doctor can run tests like:

• Thyroid function tests (TSH, T3, T4).

• Fasting glucose and insulin levels.

• Lipid panel (cholesterol and triglycerides).

• Resting metabolic rate (RMR) testing (available at some clinics).

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Final Thoughts: Long-Term Metabolic Health

Q: What’s your number one piece of advice for maintaining a healthy metabolism long-term?

Dr. Whitmore: Consistency is key. Rather than looking for quick fixes, focus on sustainable habits that support metabolic health over time:

• Strength train regularly to preserve muscle mass.

• Eat a balanced diet with adequate protein, fiber, and healthy fats.

• Prioritize sleep and stress management—they’re just as important as diet and exercise.

• Avoid extreme diets that promise rapid weight loss but often backfire by slowing metabolism.

• Stay active throughout the day, not just during workouts.

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Q: Any final words of wisdom?

Dr. Whitmore: Remember, metabolism isn’t just about weight—it’s about energy, vitality, and overall health. Instead of obsessing over "speeding it up," focus on nourishing your body, moving joyfully, and managing stress. A healthy metabolism is a side effect of a balanced, well-cared-for body.

And if you’re ever unsure about your metabolic health, always consult a healthcare provider before making significant changes to your diet or lifestyle.

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Key Takeaways

• Metabolism (*muh-TAB-uh-liz-uhm*) is the process of converting food into energy.

• BMR and RMR account for most of your daily calorie burn.

• Muscle mass, sleep, hydration, and stress levels all influence metabolism.

• Extreme diets and prolonged fasting can backfire by slowing metabolism.

• Strength training, protein intake, and regular meals help maintain a healthy metabolic rate.

• Consult a doctor if you suspect a metabolic disorder.

By understanding and supporting your metabolism, you can enhance your energy, maintain a healthy weight, and improve your overall well-being.

--- Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult a qualified healthcare provider before making changes to your diet, exercise routine, or supplement regimen.