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How to rebuild your Metabolism + Gut Health (Without Fad Diets)

Written By: Rebecca Collins
Published at: May 08, 2022
Updated at: June 08, 2022

Pro-metabolic nutrition promises to restore youthful metabolic function, balanced hormones, and daily trips to the bathroom for blissful number 2's.  In this article, we'll learn the basic framework of pro-metabolic nutrition, and look at some practical ways to get started healing and restoring your best body, sustainably.

 

 

 

DOES THIS SOUND LIKE YOU?

  • "I'm looking for a simple, sustainable way to look better and live longer"
  • "I don't have a science degree, but I do want to understand my body and my food better"
  • "I don't want to be on some restrictive diet - I actually want to enjoy my body, my friends and family, and my life"

 

If you've nodded you head to one or more of these, then I invite you to read on.  I'm going to take you on a short but powerful journey to help you understand the basics of pro-metabolic nutrition and how you can influence the look, feel, and biological age of your body with simple food choices, good sleep, and some physical exercise.

 

The Science of pro-metabolic Nutrition

Ageing is the process of physiological decline.  Physiology means how your body works. It describes everything from your basic bodily functions, to how systems of organs and structures work together and are put together.

Anti-ageing therefore, is the resistance of the decline of your functions, systems, organs and physical structure.

For example, strength training done properly is powerfully anti-ageing (pro-metabolic) because it helps to build bone, muscle, connective tissue and improves your co-ordination and balance.

Pro-metabolic nutrition specifically combines the science of physiology with the art of integrating this science seamlessly into your daily life.

When coaching my pro-metabolic clients, there are 2 main things to consider:
  • Can they follow this path long term? Is it sustainable?
  • Will this path improve their physiology? (their function and structure - ie. will they look and feel better?)

Sustainability combined with effectiveness is the most important consideration when it comes to anything physiology related.

We've probably all done those 8 weeks challenges, going bull-at-a-gate for those 8 weeks, putting our life on hold whilst we lost fat, gained muscle and lost our marbles temporarily also.  Once the 8 weeks were up and we looked terrific, we also all said, "I don't care what it takes, I'm keeping these results."

But we didn't. 

8 weeks challenges are unsustainable

The reason is that unsustainable behaviours, like putting your life on hold whilst you get lean, always ultimately lead to physiological failure (a failure to keep most of your results) - albeit not a complete one, given your outstanding mental experience in committing to a goal, and exercise technique improvements you hopefully made.

Committing to a goal is great.  

However, you also require a "system" that when followed, meets the needs of your goal.  Your system is the set of techniques, behaviours and process, organised in a way that if the system is repeated often enough, it inevitably leads to your goal. 

Enter pro-metabolic nutrition, and it's long term approach to the long term problem of health, looking and feeling your best, and longevity.

The basics of pro-metabolic nutrition are concerned with improving your metabolism, function and structure - a fancy way to say, that pro-metabolic nutrition focuses on helping your energy, digestion, sleep, hormones, and organs like your skin, muscles and bones all function at their absolute best. 

If you're improving those aspects of your physiology, then you are anti-ageing.

How Do I Get Started on Pro-Metabolic Nutrition?

Pro-metabolic nutrition improves the function and structure of your body - in other words, the look and feel of your body.

Without going into too much detail (I'll save that for a different article), here are the basic parts to getting your daily nutrition routine more pro-metabolic:

  • Reduce your polyunsaturated fat exposure (PUFAs: easily per-oxidised fats leading to cell damage and inflammation 1, 2 ).  This means minimising your intake of vegetable/seed oil, nuts, and seeds.  
  • Use saturated and mono-unsaturated fats such as coconut oil, extra virgin olive oil and grass-fed animal fats like ghee, butter, cream and milk.  
  • Eat nutrient-dense sources of carbohydrates such as fruit (particularly ripe tropical fruit like melon and papaya), raw honey, quality dairy and root vegetables like sweet potato, beetroot, carrot and pumpkin (technically a fruit!).
  • Balance your intake of protein by eating collagen and gelatin every day.  Collagen and gelatin are "special" foods because they have very high amounts of glycine, and almost no methionine.  Methionine restriction via high glycine intake and less reliance on muscle meat for your protein is powerfully anti-ageing (3).
  • Balance your blood sugar by eating a balanced meal of some protein, fats and carbs.  A "function first" approach whereby your focus is on giving your body the energy and nutrients it needs to restore itself to its proper function is an excellent baseline strategy.  This means ensuring adequate blood sugar levels, delivered from food, at breakfast, lunch and dinner.  When blood sugar is balanced correctly, you'll rely less on degenerative hormones, and rely more on regenerative hormones, making healing and repair (ie. anti-ageing) far easier.
  • Eat easily digestible food that is simple, high quality, seasonal, and prepared well. This likely means reducing your raw vegetable intake, preparing your food properly, and making simple meals with few ingredients rather than more.





Overview [5 minute read]

1. The 10-3-2-1-0 Sleep Rule

2. The impact of stress

3. Why magnesium helps you sleep

4. Tips for middle-of-the-night-wakeups

It’s 2AM. Again.

You’re exhausted, frustrated, and staring at the ceiling—wide awake. You’ve tried melatonin, sleeping pills, and herbal teas, but nothing works long-term.

The real issue? You’re stuck in the “wired + tired” cycle:

Wake up exhausted → Drink more caffeine → Eat worse → Too tired to exercise → Late-night screen time → Can’t sleep → Repeat.

This cycle doesn’t just leave you tired—it wrecks your metabolism, gut health, and hormones. It’s why so many people gain 2–5 kg per year and feel permanently burnt out¹. 

The good news? You can sleep deeply—without medication.

Here’s how to break the cycle for good.

1. Follow the 10-3-2-1-0 Sleep Rule

  • This simple yet powerful rule helps reset your body’s natural sleep-wake cycle²:
  • 10 hours before bed → No caffeine. It stays in your system for hours, making it harder to fall asleep. 
  • 3 hours before bed → No alcohol. It can disrupt deep sleep³. 
  • 2 hours before bed → No work. Shut your laptop and let your brain unwind. 
  • 1 hour before bed → No screens. Blue light blocks melatonin, making it harder to fall asleep⁴. 
  • 0 snooze button → Get up at the same time every day to regulate your body clock. 

Implementing the 10-3-2-1-0 rule can help break the "wired + tired" cycle by promoting healthier habits that align with your body's natural rhythms.

Morning Rules You Should Know About

  • Quality sleep starts right from the morning. Morning bright light improves nocturnal sleep quality and next morning alertness⁵, as well as reducing sleep latency⁶.
  • Avoid Glucose Spike - Go for a low-GI breakfast, prioritising protein and healthy fats. Fruits can join the party - just skip the juices, as they’re low in fibres and can trigger an insulin spike. By keeping your glucose levels steady from the morning, you help prevent hormonal imbalances and avoid that energy rollercoaster!

Research shows that a low-GI breakfast supports stable energy levels and cognitive function throughout the day ⁷ ⁸.

2. Reduce stress 

Chronic stress keeps cortisol high, leaving you wired at night and exhausted during the day. To break the cycle, you need to lower cortisol naturally.

Best Natural Stress-Relieving Supplements
  • Saffron → Regulates cortisol levels⁹, boosts serotonin - improving mood¹⁰ and sleep¹¹.  
  • Ashwagandha → Lowers cortisol, helping you relax before bed¹². 
  • Rhodiola → Fights stress and burnout¹³. 
  • Lemon Balm → Calms a racing mind and reduces anxiety¹⁴ . 
You’ll find a therapeutic dose of these ingredients in Gut-Brain™. 
Other ways to lower cortisol:
  • Light to moderate exercise → Specifically, morning exercise helps to reduce sleep latency ¹⁵ and manage stress¹⁶. 
  • Breathwork → Deep belly breathing calms the nervous system¹⁷. 
  • Cold exposure → A quick cold rinse can lower stress hormones, especially when combined with deep breathing¹⁸. 

By managing stress, you regulate your sleep hormones, improve recovery, and finally sleep deeply.

Gut — Brainᵀᴹ

A melatonin-free formula to better sleep, less stress, and calm, stim-free energy throughout the day.

Improve sleep now

3. Take magnesium

Magnesium is a powerful sleep aid that calms the nervous system, reduces stress, and promotes deep sleep¹⁹ —yet many don’t get enough.

Why Magnesium Helps You Sleep

✔ Supports a healthy sleep cycle →Indirectly regulates melatonin production .
✔ Lowers cortisol → Reduces stress for easier relaxation²⁰ .
✔ Regulates GABA function ²¹ → Aids in staying relaxed and asleep by reducing brain hyperactivity.
✔ Relaxes muscles → Prevents restlessness and cramps ²². 

You’ll find a clinical dose of Magnesium in Gut-Brain™. 

4. Fix middle-of-the-night-wakeups

Waking up at 2–3 AM and can't fall back asleep? Blood sugar crashes, cortisol spikes, or poor sleep habits are likely to blame.

Why It Happens
  • Blood Sugar Drops → High-carb meals before bed can cause overnight crashes²³. 
  • Cortisol Spikes → Stress hormones peak early in the morning, keeping you awake²⁴. 
  • Poor Gut Health → Inflammation disrupts sleep cycles²⁵. 

How to Fix It

  • Focus on a protein-rich diet—Supergut Protein is a great way to hit your targets and keep your blood sugar steady²⁶. 
  • Take magnesium or saffron to lower cortisol. 
  • Keep your room dark, cool & quiet to prevent wakeups – Studies show that 20°C is the optimal temperature for this²⁷. 
  • Minimise alcohol – it affects sleep quality²⁸. 
If You Wake Up at 2AM…
  • Don’t check your phone – blue light keeps you awake.
  • Try deep belly breathing – it lowers stress hormones.
  • Get up if needed – read in dim red lighting if you can’t sleep.

By balancing blood sugar, lowering stress, and optimizing sleep habits, you’ll finally sleep through the night.

5. Be cautious with OTC sleep aids

Many people turn to over-the-counter (OTC) sleep aids like Restavit (Doxylamine Succinate), antihistamines, or melatonin (synthetic hormone) when they struggle with sleep. While these can provide short-term relief, they often don’t address the root cause and may lead to dependency, grogginess, or side effects²⁹. 

Should You Ever Take Sleep Aids?

Short-term use (e.g., travel, stress spikes) can be helpful, but relying on them nightly isn’t ideal. If you need ongoing sleep support, natural solutions and lifestyle changes are safer long-term.

Gut — Brainᵀᴹ

A melatonin-free formula to better sleep, less stress, and calm, stim-free energy throughout the day.

Improve sleep now

Conclusion

If you’re unsure where to start, Gut-Brain™ is a great first step toward better sleep.

You may recognize some of its powerful, science-backed ingredients like saffron, ashwagandha, rhodiola, and lemon balm—all known for their ability to reduce stress and support relaxation. Plus, it includes a therapeutic dose of magnesium to help calm the nervous system and promote deep, restorative sleep.

Everyone’s health journey is unique, and only you can decide what’s best for your body. Give natural sleep support a real shot—stick with it consistently and see how it works for you. 

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