Listen on Apple Podcast | Listen on Spotify | Watch on YouTube
#352: You know that woman who seems effortlessly healthy? She has endless energy, rarely deals with cravings or bloating, doesn't obsess over workouts and eats whatever she wants, and somehow seems to feel (and look) amazing without trying nearly as hard as everyone else. Meanwhile, you're doing all the things and wondering why you don't feel better. What's her secret? In this solo episode, Josie goes down a fascinating research rabbit hole to uncover what actually makes a healthy metabolism, why some of the most popular wellness habits might be working against your body, and how to become the woman who feels incredible without making wellness her full-time job.
You'll learn:
The super common mistakes that are backfiring on your metabolic health
Why someone who rarely works out might burn more calories throughout the day than someone who exercises daily
The surprising connection between sleep, stress, cravings, and how your body processes food
How to support your metabolism with just 2–3 strength-training sessions a week
Why WHEN you eat matters just as much as WHAT you eat
The science behind metabolic flexibility and a simple morning habit that will improve it
The second-meal effect (and how to use this for your advantage during the holidays)
This episode is brought to you by OSEA. Give the gift of glowing skin this season. Get up to 32% off curated holiday sets, plus an extra 10% off your first order with code THEEVERYGIRL.
CHAPTERS:
00:20 - How to feel healthier without trying so hard
06:25 - What your metabolism actually does
10:30 - Why movement outside your workouts matters
14:00 - Does your metabolism really slow down with age?
15:30 - Dieting, underfueling, and metabolic adaptation
20:00 - When harder workouts need more recovery
22:05 - How sleep and stress affect metabolic health
26:20 - Strength training and blood sugar regulation
28:25 - Your metabolic clock: Does meal timing matter?
30:20 - Protein distribution and the thermic effect of food
32:05 - The benefits of moving after meals
33:30 - Metabolic flexibility and gentle morning movement
35:35 - The second-meal effect: How breakfast shapes your day
38:45 - Building a wellness routine that supports your life
43:30 - Closing thoughts and next-episode preview
RESOURCES & MENTIONS:
Daily Energy Expenditure Through the Human Life Course — The specific 2021 study referenced: 6,421 people across 29 countries. It found that energy expenditure adjusted for body composition remained broadly stable between ages 20 and 60.
CONNECT WITH JOSIE:
Follow @josie.santi
WANT MORE LIKE THIS?
Listen to…