We’re often told to “eat less, move more” if we want to feel better, lose weight, or balance our hormones – but what if the problem runs deeper? What if the real issue is poor metabolic health and most of us don’t even know it?
Nutritionist and founder of AstonRX, Donna Aston, unpacks what metabolic health really means, why it’s important for every life stage, and how women can support their metabolism to finally feel good again from the inside out.
What is metabolic health, and why does it matter?
Most people think metabolism is just about how fast you burn calories, but it’s so much more than that. Your metabolism refers to the complex network of biochemical processes that convert food into energy and regulate everything from blood sugar to hormone function.
When your metabolism is working well, your body can manage energy, weight, blood sugar, cholesterol, blood pressure, inflammation and hormonal balance with ease. But when it’s not? You might feel constantly fatigued, foggy, moody, or frustrated that nothing seems to work anymore – even when you’re trying hard.
Metabolic health affects every system in the body. A sluggish metabolism doesn’t just make weight loss harder. It impacts your mood, sleep, digestion, immune function, fertility, and even mental clarity.
Put simply, your metabolism is your engine. When it’s well-tuned, you feel strong, energised, and clear-headed. When it’s not, you feel like you’re running on empty.
Your metabolism is your engine. When it’s well-tuned, you feel strong, energised, and clear-headed.
What are the signs of poor metabolic health?
The most common thing we see in new members is that symptoms of poor metabolic function are often brushed off as ‘normal’, especially as we age. But they’re not. They’re warning signs.
Some common symptoms include:
- Constant fatigue, especially after meals
- Brain fog or difficulty concentrating
- Intense cravings for sugar or refined carbs
- Difficulty losing weight despite eating well
- Disrupted sleep or waking frequently
- Irregular or heavy periods, PMS, or worsening perimenopause symptoms
- Stubborn belly fat
- PCOS and fertility issues
- Digestive bloating or IBS-like symptoms
These symptoms are not inevitable. They’re often signs that your metabolism is under strain, and the good news is that it can be repaired.
How are metabolism and hormones connected?
Metabolism and hormones are in constant conversation.
Hormones like insulin, cortisol, thyroid hormones, oestrogen and progesterone play key roles in regulating metabolism. If one is out of balance, the others are often affected.
Hormones like insulin, cortisol, thyroid hormones, oestrogen and progesterone play key roles in regulating metabolism. If one is out of balance, the others are often affected.
For example:
- Chronically elevated insulin (often due to constant snacking, refined carbs, or stress) can lead to weight gain, fatigue, and inflammation, and disrupt sex hormones like oestrogen and progesterone.
- Elevated cortisol from stress or overtraining can suppress metabolism, promote fat storage, and interfere with sleep and recovery.
- Declining oestrogen during perimenopause can lead to increased fat storage and reduced muscle mass, which further impacts metabolic health.
What causes your metabolism to slow down?
There’s a common myth that metabolism slows down simply due to age. While it’s true that metabolic rate can change over time, it’s largely influenced by our lifestyle — not just our birthdays. Factors that contribute to metabolic dysfunction include:
- Low-calorie or low-protein diets
- Excessive cardio or overtraining
- Poor sleep and high stress
- Processed, refined food intake
- Constant snacking and irregular eating patterns
- Sedentary lifestyle or loss of muscle mass
When your body is exposed to these stressors long-term, it shifts into “survival mode”, conserving energy, storing fat, and slowing down critical functions. But with the right support, it can recover. Your metabolism is adaptable and with the right inputs, it can thrive again.
What are the biggest metabolism myths you hear from women?
There are quite a few!
- “It’s all about calories in vs calories out.”
While energy balance does matter, it’s not the full picture. Hormonal responses to food, nutrient quality, inflammation, gut health, and timing of meals all have a profound effect on metabolism. - “I just need to eat less and do more cardio.”
This approach can actually backfire. Overtraining and undereating increase stress hormones like cortisol, which can suppress metabolism, reduce muscle mass, and make fat loss harder. Instead, women benefit more from structured training, adequate fuelling, and proper recovery. - “I just have a slow metabolism.”
This belief is often a reflection of chronic metabolic dysfunction – not a fixed trait. Muscle is metabolically active tissue, and building it through strength training and proper nutrition can significantly enhance your metabolic rate and insulin sensitivity. You can absolutely change how your metabolism functions.
How can women support their metabolism at different life stages?
Each stage of life brings unique hormonal and metabolic shifts. Here’s how to adapt:
20s–30s:
Focus on muscle-building and stable blood sugar. Eat enough protein, prioritise sleep, and avoid crash dieting. This is the time to lay a solid foundation.
Pregnancy/Postpartum:
Support recovery and repair with nutrient-dense whole foods and balanced meals. Focus on stabilising blood sugar, rebuilding strength, and allowing your body time to recalibrate.
40s–50s (Perimenopause/Menopause):
This is a time when many women feel their metabolism has “switched off”. Muscle mass commonly declines, insulin sensitivity decreases, and inflammation can rise. Resistance training, optimal protein, and proper sleep become non-negotiables for managing symptoms and maintaining vitality.
60s and beyond:
Maintain strength, mobility, and digestion. Stay active, eat high-quality protein, and support gut health to enhance immunity, nutrient absorption and longevity.
What role does food play in a “metabolic reboot”?
Food is foundational. The right dietary strategy can help you restore metabolic function by reducing inflammation, balancing blood sugar, and supporting hormonal health.
Food is foundational. The right dietary strategy can help you restore metabolic function.
A proper metabolic reboot focuses on:
- Prioritising protein at each meal
- Avoiding refined and ultra-processed foods
- Eating within structured windows (not grazing all day)
- Using real, whole foods to fuel your body
- Supporting gut health and reducing chronic inflammation
At AstonRX, we use pathology testing to further tailor each plan to the individual. We don’t guess – we test, personalise, and support the body to rebalance itself.
Is exercise part of a healthy metabolism too?
Absolutely – but more isn’t always better.
Progressive strength training is one of the most effective tools for improving metabolic health. It builds lean muscle (which increases metabolic rate and insulin sensitivity), supports blood sugar control, and boosts energy.
Progressive strength training is one of the most effective tools for improving metabolic health.
Our approach encourages consistent movement and resistance training tailored to your stage of life – not excessive or burnout-style training. Exercise should be empowering, not punishing.
What’s one thing you wish more women knew about metabolic health?
That’s not your fault if you’re struggling – and you’re not broken.
Most of us were never taught how our metabolism actually works. We were taught to restrict, over-exercise, and blame ourselves when it didn’t work.
But there is another way. When you understand your metabolism and support it with the right nutrition, movement, and structure, everything gets easier – energy, weight management, mood, sleep, hormones, and beyond.
It’s not too late. You can absolutely reset your metabolism and feel like yourself again.
Meet the Expert
Donna Aston Nutritionist | Founder of AstonRX With over 25 years of experience, Donna Aston is one of Australia’s leading voices in metabolic health. She has helped thousands of women better understand their bodies, break free from diet culture, and feel empowered in their health journeys.
DID YOU KNOW?
New Fernwood members get exclusive access to the AstonRX Metabolic Reboot program valued at over $500.
