Metabolism: How Do We Work With Our Bodies Instead of Against Them? My Conversation with Jillian Harbarcuk
For years, we’ve been told that metabolism is something we’re either lucky to have on our side or doomed to struggle with forever. But what if that’s not true? What if metabolism is something we can support and improve, not just something we have to accept?
In a recent episode of Curious Life of a Childfree Woman, I spoke with Jillian Harbarcuk, a functional health coach and certified personal trainer, about the biggest myths surrounding metabolism, the role of stress and strength training, and how we can shift our approach to food and movement to actually work with our bodies instead of fighting against them.
This conversation completely reframed how I think about metabolism and long-term health—and if you’ve ever wondered why certain things that should work just don’t, this episode is for you.
Where Are We Going Wrong Re: Metabolism?
We’ve been sold a lot of misleading messages when it comes to metabolism. The most common? That it’s purely genetic, that it slows as we age no matter what, and that the only way to keep it “fast” is to eat less and move more.
But as Jillian explained, metabolism isn’t just about weight—it’s about how our bodies create and use energy. And it turns out, we have a lot more control over it than we’ve been led to believe.
One of the biggest mistakes many people make, especially women, is under-eating without realizing it. Decades of diet culture have trained us to think that eating less is always better, but restricting calories too much can slow metabolism down, making it harder for the body to function optimally. Pair that with chronic stress and over-exercising, and the body goes into full-on survival mode.
The Role of Strength Training, Stress, and Nutrition
Instead of trying to outsmart our metabolism, Jillian emphasized that we need to support it in ways that actually make sense for our bodies. That means:
Strength training is non-negotiable. More muscle means a higher resting metabolic rate, which means the body burns more energy even at rest. It’s also essential for hormone balance, bone health, and longevity.
Chronic stress is a metabolism killer. Many of us are constantly pushing through high stress levels, which raises cortisol and can lead to fatigue, weight gain, and hormonal imbalances. Learning to manage stress through movement, rest, and recovery is key.
Food is fuel, not the enemy. Instead of focusing on eating less, Jillian recommends focusing on eating enough—especially protein, which helps build and maintain muscle and supports overall metabolic health.
Actionable Steps to Support Metabolic Health
If you’re looking to improve your metabolism and feel better in your body, here are a few things to focus on:
Prioritize protein: Aim for a source of protein at every meal to support muscle growth and satiety.
Incorporate strength training: If you’re not already lifting weights, start small—just two or three days a week can make a big difference.
Increase movement throughout the day: Beyond structured workouts, simple things like walking more, stretching, or standing while working can add up.
Manage stress intentionally: Whether it’s better sleep, deep breathing, or cutting back on high-intensity workouts, finding ways to lower stress levels can help regulate metabolism and hormones.
Get enough sleep: Poor sleep can disrupt metabolism, increase cravings, and make it harder for the body to recover properly.
Let’s Stay Curious Together.
What I loved most about this conversation with Jillian was the mindset shift—metabolism isn’t about restriction, punishment, or luck. It’s about supporting our bodies so they can function the way they’re meant to.
If you’re curious to learn more, listen to the full episode:
And if something in this conversation resonated with you, let’s talk about it! You can find me on Instagram at@curiouslifeofachildfreewoman. Let’s stay curious together.
