The Metabolism Reset Guide: What’s Actually Holding You Back
I was just a normal kid — playing outside, eating junk food, and not thinking about my body — until one comment about my weight changed everything.
From that moment, I started comparing myself to others and believing that losing weight would finally make me “enough.” Running became my physical escape, and I became obsessive about healthy eating.
Over time, my relationship with food and exercise spiraled. I struggled with gut issues, hormone problems, constant stress, and cycles of losing and regaining weight. Eventually, I learned my health issues were rooted not in food intolerances, but in over-exercising and extreme restrictions. I was diagnosed with an eating disorder and exercise addiction.
Healing took years. I worked with a counselor, a nutritionist, and a trainer to rebuild my metabolism, mindset, and relationship with myself. I learned that food isn’t the enemy, exercise isn’t a punishment, and you can’t hate yourself into a body you love.
I share all of this for one reason...
If I can get out of that hole, you can too.
You’re not broken, and neither is your metabolism — it just needs a reset.
In this blog post, I’m going to show you exactly how to reset your metabolism.
What Is Your Metabolism?
Think of your metabolism like a bank account.
When money is tight, you’re going to spend less.
When money is abundant, you’re more likely to stop for coffee, splurge on dinner, take a vacation, and spend more freely.
Your metabolism works the same way — it’s a survival mechanism.
When calories are scarce (due to lots of low-calorie diets or lots of high-calorie-burning activities like excessive cardio), your body is going to preserve resources (calories) as much as it can in order to keep you from losing too much weight.
When calories are abundant, your body is going to be less afraid to spend those calories.
Bottom Line:
If you’ve spent years dieting, restricting, or doing high-calorie-burn workouts, your metabolism has likely down-shifted to conserve energy.
Signs Your Metabolism Needs Support
A slow or stressed metabolism isn’t always obvious. But these symptoms are red flags:
You lose and regain weight over and over
Weight “sticks” to you the moment you eat off-routine
You aren’t building muscle
You saw early progress, then everything stalled
You have poor digestion and/or bloating
You struggle to fall or stay asleep
You feel exhausted and/or depend on caffeine to get you through the day
You suspect hormone or thyroid issues
Weight loss feels nearly impossible
And here’s the crazy thing…
95% of Americans have metabolic dysfunction.
If you’re unsure whether your metabolism needs help…
There’s a good chance it does.
How to Boost Your Metabolism (The 5 Steps You Can Start Today)
These steps come straight from what I teach my coaching clients — and what helped me recover from years of metabolic damage.
1. Find Your True Maintenance Calories
Forget calculators — they’re wildly inaccurate.
The best way to find your maintenance is to simply track your food intake for at least one week.
Eat as normally as possible and record everything for seven days.
At the end of the week, add up your total calories and divide by seven.
This baseline number is your true maintenance calories.
2. Build a Healthy Foundation
Before trying to reset your metabolism, you have to create an environment where your body feels safe.
This includes optimizing:
Sleep
Stress levels
Energy
Gut health
Hormones
If you try to lose fat or build muscle while these are out of balance, your body will push back, and it will win every time.
3. Start the Fire (Build Muscle)
You cannot boost your metabolism without building muscle.
To build muscle, you must have two things (besides a healthy foundation):
Smart workout programming
Enough calories
What doesn’t work?
Cardio-based workouts
Endless high-rep circuits
Random influencer workouts
Workouts you made up on the fly
Workouts that never change
Group classes like OrangeTheory and F45 (great cardio, poor for muscle growth)
Building muscle is how you teach your metabolism to burn more.
4. Fuel the Fire (Eat More Food)
This is the scariest step for most people — and the most important.
Building muscle requires fuel, and your metabolism won’t speed up without it.
Start by adding 50–100 calories each day from whole, nutrient-dense foods.
Stick with this for 1–2 weeks, then add another 50–100.
Repeat until you can’t increase anymore.
When done correctly, most people maintain their weight (and some even lose weight) because their metabolism begins to fire again.
5. Listen to Your Body
When things are going right, you’ll notice:
More strength in the gym
Better sleep
More energy
A healthy hunger
Stable (or lower) body weight
Clothes fitting the same (or better in the right places)
When things are off, you’ll notice:
Bloating
Puffiness
Feeling “fat” or uncomfortable
Loss of appetite
Your body is always communicating — you just need to learn its language.
Want Personalized Answers?
If you want:
Eyes on your routine
To know what you’re doing wrong
To know where to focus
Real answers today
Personalized, 1-on-1 feedback
Then you need Steller Coaching’s free Metabolic Assessment!
Step 1: Fill out the assessment (takes about 5 minutes)
Step 2: I’ll send you personalized feedback based on your answers
Click here to take the assessment.
