Here’s what’s been on my mind — and what’s fueling this week’s wellness reset. I want to dive into a bit more about what metabolism actually is. A common theme I see with our clients is the belief that metabolism is something very simplistic: calories in versus calories out. But it’s so much more than that.

Health isn’t simplistic. Weight loss isn’t simplistic. And your body certainly isn’t simplistic.

This week’s wellness reset is focused on fueling your body for overall health and reframing the way we think about metabolism.

Rather than approaching nutrition and movement as tools for control or correction, this plan is about supporting your body’s natural processes — the ones that allow you to have energy, recover well, think clearly, and feel grounded.

When we understand how metabolism actually works, it becomes easier to move away from restriction and toward nourishment, consistency, and long-term wellness. We stop penalizing ourselves and start recognizing that what we put into our bodies, how we move, and how we care for ourselves truly matters.

In this week’s reset:

Nourishing meals with colors and an array of different sources of protein, carbs and fats for nutrient diversity
Movement that shifts towards joy
Metabolic Health - a deeper dive into understanding the big picture so that you can actually harness the power of your mind and body to feel and function your best

Nourishing Meals of the Week

These meals are designed to be simple, protein-forward, and rich in nutrients — the kind of meals that support metabolism, energy, and recovery while still being realistic for everyday life.

Each recipe includes a second option so you can use leftovers, save time, and keep things affordable.

BREAKFAST OPTIONS

High-Protein Greek Yogurt Bowl with Mango & Coconut

A quick, no-cook breakfast that delivers protein, fiber, and healthy fats — all essential for blood sugar balance and metabolic support.

Why it supports metabolism: Protein helps with muscle maintenance and satiety, while fiber and healthy fats slow digestion and support stable energy.
Second Option: Mango + Coconut Chia Pudding
Prep this ahead of time and enjoy it for breakfast or a snack later in the week. It uses similar ingredients but offers a slightly different texture and feel — perfect when you want variety without extra effort.
Get the full recipes here: High-Protein Greek Yogurt Bowl with Mango (Easy & Nourishing in 5 Minutes)

LUNCH OPTIONS

Greek Chicken Pita

This is a balanced, satisfying meal with lean protein, carbohydrates, healthy fats, and plenty of flavor — no diet food vibes required.

Why it supports metabolism: Balanced meals help your body feel safe and fueled, which supports metabolic processes like hormone regulation, recovery, and energy production.
Second Option: Roasted Veggie Greek Chicken Bowl
Use leftover chicken and pair it with roasted vegetables and grains for an easy bowl-style meal. This option is great for meal prep and works well for leftovers the next day.
Get the full recipe here: High-Protein Greek Chicken Pita + Roasted Veggie Bowl Option

DINNER OPTIONS

Barbecue Chickpea & Arugula Salad

A plant-forward, high-protein meal that’s fresh, filling, and quick to prepare.

Why it supports metabolism: Fiber-rich carbohydrates and plant-based protein help support digestion, gut health, and long-term metabolic health.
Second Option: Barbecue Chickpea Tacos
Use the same barbecue chickpeas and tuck them into tortillas for an easy, plant based taco meal that feels fun and satisfying.
Get the full recipe here: Barbecue Chickpea & Arugula Salad (High-Protein, Fresh & Ready in 15 Minutes)

Activity of the Week: Walk (But Change It Up)

Movement this week is intentionally simple.

Go for a walk — but try doing it a little differently:

Walk in a new neighborhood or park
Choose a scenic route
Or use a YouTube walking video if time or weather is tight

Walking supports circulation, stress reduction, and overall metabolic health — not because it burns calories, but because it supports how your body functions as a whole.

Note: Doing something slightly different with a familiar activity can be surprisingly powerful. Changing your walking route, environment, or format helps stimulate new neural pathways, which supports neuroplasticity — your brain’s ability to adapt, learn, and respond in new ways. These small shifts can make movement feel more engaging while also supporting mental flexibility and overall well-being.

Coach’s Notes of the Week: Understanding Metabolism

We’ve really lost the plot when it comes to metabolism over the years.

It’s often reduced to calories in vs. calories out, but that view is incomplete — and honestly, not very helpful for long-term health or sustainable weight loss.

According to the Cleveland Clinic, metabolism is how your body turns food and drink into energy to keep you alive and functioning. It includes all the chemical processes happening in your body every second — processes that help you breathe, move, heal, digest, recover, and defend against illness.

Keeping all of these processes balanced is called homeostasis — and that balance is what allows your body to function well. If you take a moment to read the bold definition above (again), you’ll notice something important: metabolism is everything that keeps you alive and functioning. It is not just calories in versus calories out for the purpose of weight loss.

From a Nutrition Perspective

Metabolism is involved in every function in your body, which means what you eat matters — not just for weight loss, but for:

energy
healing and recovery
immune function
hormone balance
long-term health and longevity

Supporting metabolism means:

prioritizing protein
including carbohydrates (yes, carbs)
incorporating healthy fats
eating a wide variety of colorful, nutrient-dense foods

Nutrient diversity helps your body do what it’s designed to do.

From a Mindset Perspective

Nutrition and metabolism are about far more than the number on the scale.

They are tied to:

overall health
how you age
how resilient your body is
how you feel day to day

Restriction does not equal health. And your body is not a math equation.

When we shift the belief that food is something to control or earn, we create space for nourishment, consistency, and trust — all of which actually support metabolism over time.

Gentle Reflection

This week, consider this question:

What would change if you viewed food as a way to support your body’s overall well-being — not something you had to earn, limit, or make up for?

More To Explore

Want to dive deeper? Here are a few resources to keep the momentum going:

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