Building Metabolic Momentum Your December Energy Reset
The holidays are here, and along with the celebrations come rich foods, packed schedules, and less time for self-care. It’s easy to let your health slide, promising yourself you’ll “start again in January.”
But here’s the truth, your metabolism doesn’t take a holiday break.
And every small decision you make in December, what you eat, how you move, how you sleep, can either support or stall your metabolic health.
At Empowered Health, we call this approach metabolic momentum: the small, daily habits that keep your body’s energy systems running smoothly, even when life gets busy.
Understanding Metabolism (And Why It Matters)
Your metabolism is the sum of all biochemical reactions in your body that convert food into energy. Think of it as your internal engine, running 24/7 to power everything from digestion and muscle repair to brain function.
When your metabolism is efficient, you feel alert, maintain a healthy weight, and recover quickly. When it’s sluggish, you may notice:
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Fatigue despite adequate sleep
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Weight gain (especially around the abdomen)
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Sugar cravings or mood swings
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Brain fog or irritability
These can be signs of metabolic dysregulation, a term describing disrupted balance between energy intake and use, often linked to blood sugar imbalance and hormone resistance.
Research Spotlight: The Metabolism Hormone Connection
Scientific studies continue to show how deeply metabolism is connected to hormones like insulin, cortisol, and GLP-1 (glucagon-like peptide 1).
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GLP-1, a hormone naturally made in the gut, helps regulate appetite and blood sugar. At Empowered Health, we often use GLP-1 support therapies alongside nutrition and exercise to improve long-term metabolic outcomes, not just short-term weight loss.
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Insulin sensitivity, the ability of cells to respond properly to insulin, plays a crucial role in energy regulation. Resistance here often leads to fatigue and fat storage.
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Cortisol, your stress hormone, rises during busy or sleepless seasons (sound familiar?), which can further disrupt metabolism.
Understanding these connections helps us personalize care, balancing hormones, optimizing nutrient intake, and supporting energy from the inside out.
Quick Quiz: Is Your Metabolism in Balance?
Answer each statement with Always, Sometimes, or Rarely:
1️⃣ I wake up feeling rested and alert.
2️⃣ I have stable energy levels throughout the day.
3️⃣ I can go 3–4 hours between meals without crashing.
4️⃣ I recover quickly after exercise.
5️⃣ I sleep 7–8 hours per night.
Interpretation:
4–5 “Always” - Your metabolism is humming! Keep up the balance with good sleep and whole foods.
2–3 “Always” - Some of your energy systems may be under strain. Try evaluating your sleep, hydration, or stress levels.
0–1 “Always” - Your metabolic engine needs attention. Consider a personalized evaluation at Empowered Health to identify what’s slowing your system.
Local Spotlight: Fueling Your Metabolism in the Tri-Cities
Whether you’re in Richland, Pasco, or Kennewick, there are plenty of ways to fuel metabolic health through nutrition and activity:
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Shop local for real food: Pick up winter produce at Country Mercantile- think leafy greens, apples, and root vegetables for steady blood sugar.
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Hydrate smart: Our dry Eastern Washington climate increases water loss, add electrolytes (like magnesium or sodium citrate) to your water for better hydration.
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Move daily: Indoor winter workouts at Gold’s Gym Kennewick, The Wellness Hub, or Uptown Yoga Richland help maintain your metabolic rate. Even 20-minute walks along the Columbia River Trail can improve insulin sensitivity.
Expert Quote
“Metabolic health isn’t about dieting, it’s about rhythm. When you eat, move, and rest in sync, your hormones follow.”
- Dr. Paul Monié, Lead Physician, Empowered Health
Fun Fact
Did you know your body burns more calories digesting protein than fats or carbs? This is called the thermic effect of food and it’s one reason protein-rich meals can slightly boost your metabolism.
Calculator: The Inflammation Index
Use this quick self-assessment to gauge your inflammation burden (a key metabolic disruptor):
| Lifestyle Factor | Points |
|---|---|
| Eat fast food ≥3x per week | +2 |
| Sleep <6 hours nightly | +2 |
| Exercise <3x per week | +1 |
| Eat fruits/veggies daily | -1 |
| Manage stress regularly | -1 |
Your Score:
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0 or below: Low inflammation - great job!
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1–3: Moderate - focus on improving sleep and daily movement.
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4+: High - chronic inflammation may be slowing your metabolism. Consider a comprehensive lab consultation at Empowered Health to measure C-reactive protein (CRP), an inflammation marker.
Don’t wait for the New Year to reset your metabolism. Start now, when small steps matter most.
Schedule an Inquiry Call to learn how Empowered Health’s personalized programs combine medical precision with mentorship and sustainable habits.
Or Join our “Stress, Hormones & Health Talk” to understand how hormones like GLP-1 and cortisol influence your energy, appetite, and long-term vitality.
Jessica Schneider, MD
Why Empowered Health.
Time between patient and physician is dictated increasingly by the health system and insurance reimbursement. At Empowered Health, we take a membership approach to primary care in Tri-Cities that challenges the standard healthcare model.
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