How to cultivate a hot & happy metabolism

Introducing Metabolic Musings, Part I

Most people move through the world in what I call low energy mode. They’re tired, distracted, managing symptoms, doing their best to get through the day with as little discomfort as possible.

Even people who seem to be healthy, eat well, exercise often, take all the right supplements, can still feel cold, irritable, flat, or emotionally dull. They’re not doing anything “wrong,” it is that some people been conditioned to believe energy is something you have to push for.

I often get asked how I have loads of energy, bright eyes, a positive mindset, and happy disposition. I don’t scare people away by responding “do you have 3 hours for me to explain why cultivating a strong metabolism is the key for all life-force itself?” Instead, I shrug and say: I have some things I do to keep me feeling my best. Ask me about it sometime if you’d like.

Today I am launching a new series called Metabolic Musings, which focuses on topics relating to metabolism. The truth is that a beautifully functioning metabolism isn’t something you’re born with, it is something you cultivate. That’s why once I learned how to heal my metabolism, I felt like I acquired super powers.

Part I: Foundations to building a hot and happy metabolism

I once heard someone say that after you’ve tried veganism, vegetarianism, carnivore, paleo, keto, etc… if you’re lucky enough to end up in the bioenegetics space, there is no where else to go. You’ve found the optimal approach to sustaining youthfulness, vibrancy and health, through the ability to manipulate your metabolism.

What is bioenergetics?

In wellness and nutrition circles, bioenergetics is understood as the foundation of vitality, longevity, and hormonal resilience.

Rather than fixating on “calories in/calories out,” or even macros like protein, carbs and fat, bioenergetics first addresses the root: how efficiently the body can generate, utilize, and sustain energy. It’s basically about restoring the body’s capacity to thrive.

A body with adequate energy can repair, detoxify, digest, reproduce, and resist disease. In essence, the healthier your metabolism is, the more resilient, youthful, vibrant and adaptive you become. This allows you to essentially be the best version of yourself no matter what kind of stress or chaos the world throws at you.

There are loads of amazing thinkers in the bioenergetics space, but the most popular might be the late Dr. Ray Peat, a biologist who had a real philosopher-aspect to his approach.

It’s true that once I found the bioenergetics / Ray Peat space, I felt I had found the golden ticket to vibrancy. But here is the catch: it is not a specific diet or workout plan: it’s a philosophy that you must test and learn to adopt to your own life.

Ray Peat’s motto of health was: PERCEIVE. THINK. ACT.

That is, perceive what’s going on with your body, your environment and your senses (don’t rely on dogma or what some influencer is telling you to do). Think about what you’re perceiving, connect the dots, stay flexible, and question assumptions. Then act and make changes based on what you’ve learned, and the perceive again to what’s changed.

Having a healthy metabolism is not the ability to eat whatever you want and not gain weight. This is the reductive, completely unhelpful and unrealistic short-hand that has been used in culture.

Rather, it’s an understanding that metabolism is your body’s ability to use what you consume and effectively transform it into useable energy. If your metabolism is trashed, no matter how “perfect” your diet is, your body will not able to transform it into usable energy. That’s why many women say they’re “eating the right things” but not seeing the benefits in their bodies. A lot of the current health trends that I outlined in my previous post are ways that prevent the metabolism from functioning optimally.

Your body is your best KPI. Watch it. Listen to it.

It gives you the signs of a hot and healthy metabolism:

• Warm body temperature

• Strong pulse

• Good stable energy throughout the day

• Resilience to stress

• Easy, deep sleep

• Strong digestion

• Hot libido

• Good appetite

• No intense cravings

• Fast recovery and strong muscles

• Thick hair and quality skin

• Clear thinking

• Emotional stability

That means that an unhealthy metabolism is reflected by the opposite: always tired, gaining weight, dull skin, feeling cold all the time, a low heart rate, constant food cravings, mood changes, low libido, shitty sleep, etc.

Because bioenergetics is not a specific diet, but more of a philosophy, it becomes completely your own individual approach. Once you find your golden formula, your body will signal it’s metabolic health to you: you’ll feel grounded, clear-headed, hungry at the right times, deeply satiated after meals, and able to move through the day without needing to brace against it.

Here is a starter list of principles you can start to experiment with (remember Dr. Peat’s adage “Think, act, perceive”!). These are the foundation of bioenergetics, the simple, time-tested ideas that will help you to cultivate a hot and happy metabolism.

1. Eat Enough:

Under-eating, whether due to diet culture, stress, or low appetite, is a significant metabolic suppressor. The body needs quality fuel to function, and caloric restriction forces it into conservation mode, trashing your thyroid and lowering energy production.

2. Prioritize Carbohydrates:

I said this in my last post and I’ll say it again: carbs are the body’s preferred source of fuel, especially for the brain, thyroid, and liver. I recommend fruit, fruit juices, honey, and dairy, rather than grains and starches, which can be harder to digest.

3. Include Saturated Fats, Avoid Polyunsaturated Fats:

Saturated fats like butter, ghee, and coconut oil are the most nutrient-dense fats, as well as supportive of metabolic function. Polyunsaturated fats (PUFAs), found in vegetables oils like canola, soybean, sunflower, and flax, as well as in nuts, seeds and beans are far more inflammatory and thyroid-suppressive.

4. Focus on Animal Proteins:

Proteins from eggs, dairy, meats and fish are rich in bioavailable vitamins and amino acids. Collagen and gelatin are also key, so drink lots of bone broths and soups, as they support gut lining and skin health.

5. Eat Frequently:

Nouri girls do not fast! I repeat: Nouri girls do not fast. Fasting is as a mega stressor that raises cortisol, and causes your body to go into “energy saving mode.” I encourage regular eating to keep blood sugar stable and reduce the body’s reliance on stress hormones for energy. Remember, gorgeous girls run on nutrients, not on stress hormones.

6. Reduce Chronic Stress

Stress hormones like cortisol suppress thyroid function, mess with digestion, and increase inflammation. Nervous system regulation like slow breathing, sunlight, walking, mobility, joy, and connection, are foundational for optimal metabolic health.

This first post has been a primer on metabolism. The next Metabolic Musings posts will dive deeper into the details of various components of metabolic health.

After the jump: the current weekly nourishments!

Reading: Patti Smith’s new novel Bread of Angels. I’ve been a fan of Patti Smith since reading Just Kids 15 years ago as a young woman starting out in NYC. We used to see walk past her quite a bit when we lived in the West Village, and I once spotted her leaving the Cartier store on 5th avenue, loaded down with bags!

Watching: The Morning Show, because what’s not to love? Jennifer Aniston, Reese Witherspoon, and this season, Marion Cotillard! Love the style, love the drama, love the story. A must-watch.

Listening: Pizza King, just great beats to listen to when you’re working, working out, walking, cooking. Big thanks to the cool kid who shared it with me last week.

Following: the Mind Pump guys. Very Nouri-adjacent. If ever you needed motivation to lift weights, eat more and better food, support your nervous system, and cultivate healthy hormones, these conversations are for you. I have learned so much from Sal and the gang, every episode is informative and soulful. Love these guys.

Eating: I am all about whole, single ingredient foods but sometimes in a pinch, a supplement is needed. I found Organised nutrition through Instagram and love that their powder is made of whole ingredients: beef protein, colostrum, organs, dates, Manuka honey. I mix in into my yogurt for a boost of nutrients and protein, or froth it up with cow’s milk and raw cacao for a little treat.

Wearing: A vintage rabbit fur coat from Le Vintage de Julie. It’s cold outside, and quite frankly, a fur coat always looks chic. I am very much a t-shirt and jeans kind of girl, and the coat jazzes up my outfits, no sweat. On the weekend, I wear sweatpants with loafers or sneakers, and throwing on a fur coat makes me feel extra.

Using: Castor oil on my cuticles every night before bed. Stimulates growth and healthy nail beds. It’s cheap and available at any pharmacy. I think nails are a great health indicator so I take the time to care for them with natural products.

Doing: I bought weights on Amazon (a pair of 6kgs and a pair of 10kgs) and recently asked ChatGPT to put together a few lifting circuits for me. Proof that you don’t need loads of money to get fit. I put on a great 90s hip hop playlist and get to it in the comfort of my own home.

Stay Nourished. x Nadia