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Feel like your metabolism has hit a wall? You're not alone.

Many of us experience metabolic slowdowns as we age or after long periods of restrictive dieting. The good news is there are proven ways to rev it back up and kickstart your weight loss journey.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Reignite Your Metabolism to Lose Weight

• Article Explained Simple: Can Probiotic Improve Your Hair?

• Top 3 Dietary Swaps to Support Digestion if Over 30

• Healthy High Protein Hash Browns with Eggs and Bacon Lunch Recipe

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How to Reignite Your Metabolism to Lose Weight

Metabolism is the rate at which your body burns calories to maintain its functions. When it slows down, weight loss becomes more challenging, but a sluggish metabolism isn't permanent.

Building muscle is key. Muscle tissue burns more calories at rest than fat. For every pound of muscle you gain, your body burns an additional 50-70 calories per day. Include compound exercises like squats, deadlifts, and bench presses in your routine 2-3 times weekly.

High-intensity interval training (HIIT) provides another boost. A 20-minute HIIT session can elevate your metabolic rate for up to 24 hours afterward through excess post-exercise oxygen consumption (EPOC).

Protein intake increases the thermic effect of food—your body uses more energy to digest protein than carbohydrates or fats. Including lean protein in every meal can increase your daily calorie burn by 80-100 calories.

Cold exposure activates brown adipose tissue, which burns calories to generate heat. Taking cold showers or spending time outdoors in winter can stimulate this effect.

Avoid severe calorie restriction, which suppresses metabolism. Instead, maintain a moderate deficit of 500 calories per day for steady weight loss without metabolic slowdown.

Some foods naturally boost metabolism. Spicy foods containing capsaicin, green tea with fat-oxidizing compounds, and caffeine from coffee can all temporarily increase metabolic rate.

Sleep quality impacts metabolism significantly. Poor sleep disrupts hormones that regulate hunger and energy use. Aim for 7-9 hours nightly.

Chronic stress elevates cortisol levels, slowing metabolism and increasing abdominal fat storage. Regular stress management helps maintain a healthy metabolic rate.

Consistency is key. Stick with your plan for 8-12 weeks to see meaningful changes. Track progress not just by weight but also by energy levels and how your clothes fit.

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Article of the Week

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Top 3 Dietary Swaps to Support Digestion if Over 30

1. Swap refined grains for whole grains
   
   White bread, pasta, and rice lack fibre and nutrients, causing blood sugar spikes with little nutritional value.
   

   Replace with brown rice, quinoa, and whole wheat bread. They contain fiber that feeds beneficial gut bacteria and supports regular bowel movements.
   
   Whole grains provide sustained energy rather than spikes and crashes.
   

   Start with a 50/50 mix if you're not used to the stronger flavour, gradually increasing the ratio. The fibre also promotes fullness and reduces calorie intake.
   
   

2. Trade sugary yoghurts for plain Greek yoghurt with fruit
   
   Flavoured yoghurts often contain 25g of added sugar per serving, feeding harmful gut bacteria and causing bloating.
   

   Choose plain Greek yoghurt with fresh fruit for natural sweetness. Greek yoghurt contains more protein and probiotics than regular varieties. The higher protein content (15-20g per serving) supports muscle maintenance and controls appetite.
   

   Add berries, which are low in sugar and high in antioxidants that combat cellular damage. This swap reduces sugar while increasing protein and probiotics.
   
   

3. Replace carbonated drinks with herbal teas
   
   Sodas and even sparkling water introduce excess air into the digestive system, causing bloating. Many also contain artificial sweeteners that disrupt gut bacteria.
   

   Herbal teas offer benefits without drawbacks. Peppermint relaxes digestive muscles, ginger reduces inflammation, and chamomile soothes the digestive tract and stress.
   

   These teas increase hydration without adding calories or artificial ingredients, supporting the intestinal lining and regular bowel movements.
   

   These swaps address core digestive changes after 30 by increasing fibre and beneficial bacteria while reducing inflammation triggers.
   

Vote below to choose the diet for next week’s recipe

Healthy High Protein Hash Browns with Eggs and Bacon Lunch Recipe (makes 8 servings)

This elevated hash brown recipe combines the satisfaction of diner food with a protein boost and better nutrition.

The crispy potatoes, eggs, and lean bacon create a filling meal supporting muscle maintenance.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 28 g

• Carbohydrates: 30 g

• Sugars: 3 g

• Fat: 18 g

The Ingredients

• For the hash browns:

  • 400g sweet potatoes, peeled and grated

  • 100g russet potato, peeled and grated

  • 1 small onion, finely diced

  • 2 egg whites

  • 2 tablespoons whole wheat flour

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon paprika

  • 1/4 teaspoon salt and pepper

  • 2 tablespoons olive oil

• For the toppings:

  • 4 large eggs

  • 4 slices turkey bacon

  • 50g reduced-fat cheddar cheese, grated

  • 2 green onions, sliced

  • Hot sauce (optional)

  • 1 avocado, sliced (optional)

• Prepare the Hash Browns: Squeeze all moisture from the grated potatoes using a kitchen towel. Mix with onion, egg whites, flour, and seasonings.

  Heat 1 tablespoon olive oil in a skillet over medium heat. Form four 1/2-inch thick patties. Cook 4-5 minutes per side until golden and crispy. Add remaining oil when flipping if needed.

• Prepare the Toppings: Cook turkey bacon until crispy. Remove and set aside. Cook eggs to preferred doneness in the same skillet.

• Assemble the Dish: Place hash brown patties on plates. Top with turkey bacon pieces. Add a cooked egg to each stack. Sprinkle with cheese while warm. Garnish with green onions and hot sauce if desired. Serve with avocado slices for healthy fats.

Stores well for up to 3 days. Reheat in a skillet or microwave.

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