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How to Know If You Have a Strong Metabolism (and What to Do If You Don’t)

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Do you have a fast metabolism or a slow metabolism?

When it comes to tactical athletes: military, law enforcement, firefighters, or high-performing professionals, metabolism isn't just a buzzword. It can determine whether your body can keep up with the demands of your job and lifestyle.

But here’s the truth: Most people misunderstand what metabolism really is. It’s not just about burning calories or “speeding things up.” It’s about energy utilization, recovery, hormonal health, and performance longevity.

What Is Metabolism Really?

Metabolism encompasses all the processes that keep you alive. When we talk about it in the context of performance and longevity, we’re really referring to energy metabolism—how efficiently your body converts food into usable energy.

Your basal metabolic rate (BMR) is the energy your body needs just to keep the lights on - breathing, thinking, pumping blood - no workouts or movement involved. While many believe BMR tanks with age, research shows that lifestyle changes and muscle loss are the real culprits.

If your metabolism isn’t optimized, everything suffers: energy dips, poor recovery, weight gain, hormonal imbalances, and increased injury risk.

The DATES System: A Tactical Check-In for Your Metabolic Health

I use a simple acronym DATES to help my clients check their metabolic status daily:

• D – Digestion: Are you having regular, smooth bowel movements? Experiencing bloating, constipation, or acid reflux? Your gut is the gateway to nutrient absorption and inflammation control.

• A – Appetite: Do you wake up hungry? Are you hungry every 4 to 5 hours? Or are you constantly snacking without feeling satisfied?

• T – Training: Do you have energy during workouts? Are you progressing in strength, speed, or endurance? Excessive soreness or plateauing can signal under-recovery or under-fueling.

• E – Energy: Are you waking up refreshed? Do you crash mid-day or feel drained before shift’s end?

• S – Sex Drive: Low libido is a red flag. It’s one of the first things to decline when metabolic health and energy availability drop.

Even without lab tests, this check-in gives you powerful insight into how well your metabolism is functioning on a day-to-day basis.  

Interested in Lab Testing?  Check here for locations.  

Advanced Tools for Deeper Insight

While the DATES checklist gives you a subjective tool in self-assessment, data can be a game-changer. Tools like Garmin, Oura Ring, or Whoop offer insights into:

• Resting heart rate

• Heart rate variability (HRV)

• Sleep stages and recovery

For a full breakdown of recommended labs (thyroid, sex hormones, metabolic markers), download the FREE Tactical Athlete Guide here. It includes biomarker recommendations, sleep and recovery strategies, and a step-by-step nutrition periodization roadmap.

Final Thoughts

If you're not tracking metabolic health, you’re flying blind.

By paying attention to your body’s feedback - backed with data and proper testing - you can optimize your energy, performance, and longevity.

Start with the DATES system today and take the guesswork out of fueling your mission.

👉 Download the FREE Tactical Athlete Guide to get started:
tacticaldietitian.com/guide