Three Steps to Optimize Your Metabolism: Add 3 Hours of Extra Energy and Release 10+ Pounds Permanently
Amanda Hinman, an Applied Functional Medicine Certified and Integrative Nutrition Health Coach, once struggled with exhaustion from an autoimmune condition. Motivated by her family's health crises, she now empowers women to take charge of their health. Specializing in women aged 40-60 facing hormonal, mood, and gut imbalances, Amanda helps them naturally regain energy and enhance their impact at work and home. As the founder of Hinman Holistic Health, she and her team have assisted hundreds of women in overcoming issues like Hashimoto’s, hypothyroidism, and more.
Leslie: Can you start out by telling us about yourself and your background? How did you decide to pursue a path in functional medicine?
Amanda: As a functional medicine health coach, I specialize in helping women in their 40s to 60s take charge of their health. My focus is on empowering them to understand their bodies, boost energy levels, optimize metabolism, and restore hormonal balance—starting with gut health. This path feels divinely guided; my journey into health and fitness began in my 20s as a group fitness instructor and high-level sports performance trainer. However, my personal health journey took a dramatic turn during my fourth pregnancy when I was diagnosed with Hashimoto's thyroiditis, an autoimmune condition. I was shocked; I thought I was healthy, eating well, and exercising regularly. Shortly after, my oldest daughter began experiencing severe anxiety and daily seizures. Despite extensive testing, we were told her condition was hereditary and that she would need lifelong medication. Faced with these challenges, I felt there had to be more to our stories. This led me to return to school to study science and functional medicine, focusing on root cause resolution. I discovered how our bodily systems—the immune, cardiovascular, and endocrine systems—interconnect, and how imbalances create symptoms like autoimmune conditions and seizures. Through this journey, both my daughter and I transformed our health. We weaned off all medications within a year, reclaiming our lives. This experience ignited my passion for helping other women navigate the hormonal shifts of perimenopause and menopause. I believe it’s essential to understand that our bodies are not lacking in medications but rather need the right support to thrive. Medications can be helpful tools, much like a cast supports a healing bone, but true healing comes from understanding and nurturing our bodies. I’m here to guide women through this journey, helping them to embrace their health and well-being at every stage of life.
Leslie: Why is our metabolism important? Why do we need to understand it and care?
Amanda: Metabolism is a crucial topic that deserves more attention. At its core, metabolism is the body’s ability to convert food energy into usable energy for our cells, enabling all our bodily functions. When we think about health, it’s alarming to note that nine out of the ten leading causes of death in the U.S. can be linked to poor mitochondrial function. Essentially, this means our cells are underpowered and unable to effectively convert energy. Currently, around 93% of Americans have suboptimal metabolism, and statistics show that 50% are either pre-diabetic or living with type 2 diabetes. Additionally, 40% of Americans face mental health challenges, and autoimmune conditions are on the rise. All these issues can often be traced back to underperforming cells due to poor mitochondrial health. Mitochondria are the powerhouses of our cells, responsible for energy conversion. When they’re not functioning optimally, our cells become underpowered, leading to a variety of health issues. Whether it’s an autoimmune condition affecting thyroid function or insulin resistance, the root problem often lies in these underpowered cells.
Leslie: How would someone know if they are having issues with their metabolism?
Amanda: One of the best ways to tune into your body is by paying attention to your hormones, which serve as crucial messenger molecules. They continually signal what’s happening in your system. A great first step is to become aware of your symptoms. I recommend taking a hormone assessment—I'm happy to share a free one with your audience. This can help you check in on key hormones, including insulin, estrogen, progesterone, testosterone, and cortisol. When our bodies are underpowered due to poor metabolism, we often see warning signs from our hormones—like weight gain, low energy, headaches, and insomnia. These are all signals that our cells aren’t getting the energy they need.
Leslie: Why is it challenging for women in their 40s, 50s, and 60s to maintain energy levels and manage their weight?
Amanda: It often comes down to ineffective mitochondrial function when we talk about metabolism. A slow metabolism can make weight loss feel challenging, while those with a high metabolism seem to eat anything without consequences. The reality is that when our mitochondria aren't functioning optimally, our energy levels drop, and we experience increased free radical damage, which leads to inflammation. When inflammation rises, and we aren’t consuming enough antioxidants to combat it, this damage accumulates. Our immune system tries to respond, but often it’s dealing with its own malfunctioning cells rather than an external threat. This miscommunication can lead to chronic inflammation. To address this, we need to enhance mitochondrial function so they can produce more energy and reduce free radicals. It’s also vital to focus on nutrition, ensuring we consume adequate key nutrients and antioxidants to support our body’s processes and restore balance. By doing this, we empower our cells to work effectively, promoting overall health and well-being.
Leslie: What does science tell us about how to increase our metabolism?
Amanda: To improve metabolism, there are three key strategies, especially for women. First, we can increase mitochondrial numbers through resistance training. After age 40, women typically lose 1 to 2 percent of lean muscle mass each year, so strength training is crucial for boosting energy levels. Second, consistent muscle contraction is vital. Studies show that walking about 7,000 steps daily can add years to your life. Even small movements, like getting up from your desk to do a few air squats, activate glucose channels in cells, allowing for better energy uptake. Interestingly, research found that people who walked for two minutes every 30 minutes had the best mitochondrial function and blood sugar control. Finally, aim for moderate to intense exercise for about 75 minutes a week to elevate your heart rate. Alongside these movement strategies, focus on nutrition—consuming antioxidants, amino acids from proteins, and whole foods to provide your body with essential nutrients.
Leslie: Can you give some examples of foods and components that women should look for?
Amanda: I love working with our clients using a simple meal-planning approach called the PFFV method. P stands for Protein**. Aim to include a serving of protein at every meal—three times a day, or more if you’re snacking. Great sources include chicken, turkey, eggs, seafood, and beef. You can also incorporate yogurt and other protein-rich foods. The first F is for Fiber, which is crucial for our diets, yet many of us don’t get enough. Look for at least five grams of fiber in the foods you choose. Excellent sources include whole grains, legumes, seeds, and, of course, vegetables. The second F represents Healthy Fats. Include a serving of healthy fats, such as omega-3 fatty acids from chia seeds, avocados, salmon, and healthy oils like olive or avocado oil. Finally, V stands for Veggies. Aim for a fist-sized serving of vegetables at each meal. By following the PFFV method—ensuring you have protein, fiber, healthy fats, and veggies in every meal—you’ll cover all the major nutritional bases!
Leslie: If you could recommend just one step for a woman to take today, what would it be? Something simple yet impactful that she can start right now.
Amanda: Empowerment is the foundation of any health journey. I always tell my clients, like Nancy, that understanding what’s going on in your body is the first step. I recommend starting with my Hormone Health Assessment. This helps pinpoint specific areas to focus on—whether it’s low cortisol levels or blood sugar imbalances. By identifying the key drivers of your health, you can make targeted changes that yield real results. With so much vague health information out there, personalization is key. When you know what will truly make a difference for your body, it becomes inspiring. For example, Nancy embraced this approach and has lost 30 pounds. Now, she’s enjoying life to the fullest—hiking a mountain in Hawaii and feeling like a new person. She’s sleeping through the night, no longer experiencing hot flashes, and feeling fantastic. It’s amazing what can happen when you take the initiative to understand your body and create a step-by-step plan for transformation!
Leslie: Where can people find you if they want to take your assessment or check out what you have to offer?
Amanda: You can go to my website – https://www.hinmanholistic.com/ – or look me up on Instagram. It’s @hinmanamanda. On the resource tab, you can find my free Hormone Health assessment. That's a great place to start.
