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Assess your metabolism with this informative tool

Revving your metabolism extends far beyond simply what’s on your plate… It’s a multi-level journey that encompasses understanding your body’s unique needs and rhythms.

✨ For countless women, the struggle with weight, hormonal balance, and inflammation persists because they haven’t grasped the holistic approach required for true metabolic healing.

✨ Instead, they often find themselves fixating on what to eat (or what not to eat) or resorting to drastic measures like eliminating entire food groups (Keto) or entire meals (Intermittent Fasting).  

Today, I’m thrilled to introduce you to a transformative tool: “10 Metabolism Musts for Women.” This assessment is a game-changer because it dives into every crucial aspect of the metabolism, offering valuable insights into both areas where you may need additional support and those where you’re already excelling.

Before you start, I have a small request:

I’d love to hear from you. After completing the assessment, please email me with the number of “reds” you encountered and which of the ten points posed the greatest challenge for you.

💗Your responses will not only help me compile valuable data but also tailor future content to address the areas most pertinent to you.

💗Plus, stay tuned—based on your feedback, I’ll be offering a live coaching session focused on the most commonly identified struggle areas.

10 Metabolism Musts For Women

1. Menu Planning:  Do you menu plan, food shop, and prep on a consistent basis?

    • 🔴Red: I don’t have a weekly plan and meal planning stresses me out.
    • 🟡Yellow: I am trying to plan ahead on a consistent basis.
    • 🟢Green: I plan out my meals every week with intention and I love being organized.

    2. Consistent Eating Schedule:  Do you fuel your body with a consistent eating schedule throughout the whole day?

    • 🔴 I eat at irregular times and often skip meals, or wait to eat breakfast till later in the morning.
    • 🟡 I try to eat at consistent times but my schedule isn’t always predictable.
    • 🟢 I eat small frequent meals evenly throughout the day and I feel fueled.

    3. Balanced Meals: Are your meals and snacks balanced with complex carbs, protein, and non-starchy veggies?

    • 🔴 I don’t think about meal balance or I tend to gravitate to low-carb eating.
    • 🟡 I am trying to eat more balanced meals and snacks.
    • 🟢 I know how to fuel my body with the right combo of carbs and protein for my health conditions and activity level.

    4. Clean Eating:  Are you eating a whole food based, anti-inflammatory diet?

    • 🔴 I don’t read ingredient lists and I feel bloated or inflamed.
    • 🟡 I am in the process of eliminating inflammatory foods.  
    • 🟢 I consistently read ingredient lists and choose whole foods that feel good in my body.  

    5. Adequate Hydration & Quality Beverages: Are you drinking the right beverages to hydrate and optimize your metabolism?   

    • 🔴 I don’t drink enough water and I know my beverage choices are not the best.
    • 🟡 I may have one cup of coffee a day and I occasionally indulge in alcohol or sweet drinks.
    • 🟢 I mostly drink water and am adequately hydrated.

    6. Consistent & Balanced Physical Activity:  Do you engage in regular physical activity that is suitable for your metabolism?

    • 🔴 I rarely exercise OR I never miss a day and every workout session is high-intensity.
    • 🟡 I am not consistent with my exercise routine and I’m not sure how to balance it for my needs.
    • 🟢 I know what my body needs and I have a balanced exercise routine with adequate recovery.  

    7. Non-Rushed Morning Routine:  Do you have a non-rushed morning routine that includes self-care and sets your day up for success?

    • 🔴 My mornings are rushed and it is stressful just to get out the door.
    • 🟡 I have a morning routine that keeps me on schedule but there’s no room for mindfulness.
    • 🟢 My morning routine is enjoyable and sets me up for a calm, organized day.

    8. Quality Sleep Patterns:  How would you rate the quality and quantity of your sleep?

    • 🔴 I often have difficulty sleeping or do not sleep enough hours.
    • 🟡 My sleep schedule varies and I tend to wake up in the middle of my sleep.
    • 🟢 I get 7-9 hours of quality sleep regularly.

    9. Stress Management: How effectively do you manage stress?

    • 🔴 I often feel overwhelmed or frustrated with myself and my mind is always busy.
    • 🟡 I am aware when I get stressed and have some strategies to deal with it.   
    • 🟢 Stress management techniques are part of my everyday life and they help me stay calm and in control.

    10. Support Systems:  Do you have a support system that encourages your health goals?

    • 🔴 I do not feel supported.
    • 🟡 I have some support but I’d love more positive healthy encouragement.  
    • 🟢 I have a strong support system that actively encourages my health goals.

    I’m excited to hear from you – Please email me with the number of “reds” you encountered and which of the ten pillars posed the greatest challenge for you. (

    Many individuals often ask me, “Where do I start, Betsy?, How do I heal my metabolism?
    Now that you’ve completed this assessment, I hope you’ve gained clarity on your trouble areas and have identified the ideal starting point for your journey to metabolic wellness.

    If you found yourself facing numerous reds and yellows, indicating areas where you need support, accountability, and coaching to truly progress and heal your metabolism (thus freeing yourself from the cycle of diets and health struggles), then I encourage you to take the next step.

    What you should do next …

    Register for my Nutrition Class: 3 Realistic Solutions to Rev Your Metabolism so you can Drop Weight Naturally Without Deprivation. I’ll be covering how Ozempic, Keto and Intermittent Fasting are affecting the metabolism and I’ll be giving you real strategies to rev your metabolism. After class, you will receive a gift (My Favorite Balanced Breakfast Recipe Book). I recommend you register early; spaces are limited! 

    Sign-up for my 3-Day Eating Reset: Tame your sugar cravings without feeling deprived. You will receive my step-by-step guide to stabilize your blood sugar with a done-for-you menu plan, simple recipes, and shopping list.

    Schedule a FREE Metabolism Mastery Call: This is a no pressure phone conversation with our health coaches.  Let’s dive into your specific challenges and goals to figure out what next steps are best for you.


    About the Author

    Hello, I’m Betsy Markle.  I’m a Registered Dietitian and Holistic Nutritionist with over 20 years of experience. Living a busy life with 3 kids and a passionate career, I understand the importance of realistic nutrition, exercise, and balanced living.

    Women tend to put the needs of everyone else before their own. My passion is to empower women to create a healthy lifestyle that they love and can stick with forever.

    Here at Sunshine Wellness, we are proud to help women lose weight effortlessly, overcome cravings, and revive energy so they can heal their metabolism, ditch the diet mentality, and love their bodies.

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