When it comes to optimizing your metabolism and mindset, it’s not about massive overhauls or extreme diets—it’s about the small, consistent habits that add up over time. These micro-habits might seem simple, but when practiced daily, they create huge shifts in energy, digestion, mental clarity, and overall well-being.
Ready to take charge of your metabolism and mindset? Start with these 8 easy habits:
Start Your Day with 10 Minutes of Intention
How you begin your morning sets the tone for your entire day. Instead of jumping straight into emails or scrolling on your phone, take 10 minutes to set an intention. Whether it’s journaling, deep breathing, or simply visualizing a productive day, this small habit helps you feel more grounded, focused, and less reactive to stress and helps you take control of your day.
And don’t worry, I created 10 Minutes of Intention to help you get started.
Eat 30g of Protein at Breakfast
Protein is the key to balancing blood sugar, reducing cravings, and keeping your metabolism strong. Aim for at least 30 grams at breakfast to keep you full, support muscle growth, and prevent the mid-morning energy crash.
Some easy 30g breakfast ideas:
3 Eggs + 1 scoop of collagen powder in your coffee
1 cup Greek yogurt or cottage cheese with fruit and nuts + 1 scoop collagen powder in your coffee
Fruit smoothie with greens protein powder, peanut butter, and 1 cup fruit
{my personal favorite}: Potato hash with chicken thighs and garlicky greens
Plan Your Meals for the Day/Week
Decision fatigue is real, and when you don’t have a plan, it’s easy to grab whatever is convenient (and often less nutritious), or simply skip meals. You know what they say - fail to plan, plan to fail - and it’s so true. Set yourself up for success by having a solid plan in place, prepping some food
Pro tip: prep ingredients, not full meals. That way, you can mix and match and make different meals out of the ingredients you prepped.
For example - roast up some chicken thighs and veggies like cauliflower, potatoes, and peppers. With those ingredients you could make salads, tacos, chicken and veggie bowls, quesadillas, and so much more.
Hydrate with Water + Minerals
Dehydration slows down your metabolism and affects energy, digestion, and cognitive function. Drinking water is great, but adding minerals like electrolytes, sea salt, or trace minerals helps with hydration at a cellular level. Start your morning with a big glass of mineral water and sip throughout the day.
Here’s my favorite mineral mocktail recipe
6 oz. coconut water
10 oz (or honestly, however much it takes to fill up your glass/water bottle) water
Splash of cranberry juice
Splash of lime juice
Pinch of sea salt
See the Sun First Thing in the Morning
Sunlight in the morning helps regulate circadian rhythm, improve sleep quality, and naturally boost energy by supporting cortisol production at the right time of day. Step outside for a few minutes in the morning—no sunglasses, just natural light—and feel the difference in your energy and focus.
Walk for 15 Minutes After You Eat
One of the easiest ways to support blood sugar, digestion, and metabolism? A short walk after meals. Walking for just 10-15 minutes can improve insulin sensitivity, reduce blood sugar spikes, and aid digestion. Bonus: It’s also great for mental clarity and your nervous system!
Take 5 Deep Breaths Before You Eat
Your nervous system plays a huge role in digestion and metabolism. If you’re eating in a stressed-out state, your body struggles to break down food and absorb nutrients properly. Taking just 5 deep breaths before eating signals to your body that it’s time to relax, digest, and metabolize that food so you can use it as fuel.
No Scrolling for at least 1 Hour Before Bed
Late-night screen time disrupts melatonin production and keeps your cortisol pumping, making it harder to fall asleep and get quality rest. Since sleep is crucial for metabolism, hormone balance, and mental clarity, create a no-scroll zone for at least an hour before bed. Swap your phone for a book, journaling, or stretching to help your body unwind naturally.
These simple micro-changes can have a huge impact on your overall mindset and metabolism. Remember, it’s the little things you do every single day that amount to big changes over time. So, don’t get overwhelmed by the thought of changing everything at once. Start small and see where it takes you.
And if you need structure, accountability, and some help creating new habits, check out Mind Your Metabolism. It’s my 6-week program for the mentally & metabolically burnt out who are ready to reset their mindset and metabolism, relearn what their bodies really need to thrive, and take radical responsibility for their health and happiness.