Introduction

The New Year often brings a desire to “reset” health—feeling more energetic, less sluggish, and better able to manage weight. For many Filipinos, however, this reset is challenged by busy work schedules, long commutes, irregular meal timing, and diets that are often high in refined carbohydrates and added sugars. While metabolism is frequently blamed for low energy or weight gain, evidence suggests that daily nutrition habits play a far greater role than metabolic rate alone.

Scientific research shows that consistent, evidence-based dietary behaviors—rather than extreme detoxes or restrictive diets—can improve perceived energy levels, metabolic health, and long-term adherence (Hall et al., 2016; Ruiz-Canela et al., 2019).

 

Understanding Energy and Metabolism

Metabolism refers to the biochemical processes that convert food into energy for basic bodily functions, physical activity, and recovery. While genetics and age influence metabolic rate, diet quality, meal timing, and physical activity are modifiable factors that strongly affect metabolic efficiency and daily energy levels (Hall et al., 2016).

Low energy is often linked not to “slow metabolism” but to:

Skipped meals or irregular eating patterns


Skipped meals or irregular eating patterns

Skipped meals or irregular eating patterns


Excess intake of refined carbohydrates and added sugar

Skipped meals or irregular eating patterns


Inadequate protein, fiber and micronutrients

Skipped meals or irregular eating patterns


Poor hydration and sleep

Addressing these factors through evidence-based nutrition habits can improve both energy and metabolic health.

 

Evidence-Based Nutrition Habits That Support Energy and Metabolism

  • Eat Regular, Balanced Meals—Don’t Skip Breakfast
    Skipping meals, particularly breakfast, is common among working Filipinos and is often associated with fatigue, overeating later in the day, and poorer glycemic control. Evidence suggests that regular meal timing supports better appetite regulation and metabolic responses, especially in adults with sedentary jobs (Ruiz-Canela et al., 2019).

    A balanced meal should include carbohydrates (preferably whole or minimally processed, protein (to support satiety and muscle metabolism) and unsaturated fats (to slow digestion and stabilize energy).

  • Prioritize Protein Intake Across the Day
    Protein plays a key role in maintaining lean body mass, which is metabolically active tissue. Higher protein intake has been shown to increase diet-induced thermogenesis and support appetite control, both of which are relevant for metabolic health (Leidy et al., 2015). Distributing protein intake evenly across meals—rather than concentrating it only at dinner—supports better muscle protein synthesis and energy regulation.
     
  • Improve Carbohydrate Quality, Not Eliminate Carbohydrates
    Carbohydrates are major energy source, especially in Filipino diets. However, evidence consistently shows that carbohydrate quality matters more than quantity for metabolic health (Reynolds et al., 2019). Diets high in refined grains and added sugars are associated with poorer glycemic control and lower energy stability, while fiber-rich carbohydrates improve insulin sensitivity and satiety.
     

  • Stay Hydrated to Support Energy Levels
    Even mild dehydration can impair concentration, mood, and perceived energy levels. Adequate fluid intake supports metabolic processes, digestion, and physical performance (Popkin et al., 2010). Many Filipinos rely heavily on sweetened beverages rather than water, contributing to excess sugar intake without improving hydration quality.

    Additionally, it's important to recognize that the body's signals for thirst can often be misinterpreted as hunger. This misconception arises due to the regulation and activation of the hypothalamus, which plays a role in both hunger and thirst cues (Tan et al., 2022)

  • Support Metabolism Through Movement and Adequate Sleep
    It is important to recognize that nutrition works synergistically with physical activity and sleep. Resistance and aerobic exercise help preserve lean mass, while insufficient sleep is associated with impaired glucose metabolism and increased appetite (St-Onge et al., 2016). Nutrition habits are more effective when aligned with adequate rest and regular movement.

Focusing on these behaviors during the first weeks of the New Year can improve energy without extreme restriction.

 

Applying the Evidence in Nutrition Counseling: A Dietitian’s Perspective

For nutritionist-dietitians, resetting health for the New Year is not about prescribing a “perfect” diet, but about guiding clients toward consistent, evidence-based behaviors that fit their daily lives. Research shows that nutrition knowledge alone rarely leads to sustained change; outcomes improve when counseling strategies align with behavior-change science and real-world contexts (Ashton et al., 2019).

StrategyCounseling Approach

1. Start by Reframing “Metabolism” Concerns

Clients often attribute low energy or weight gain to a “slow metabolism.” Evidence suggests that irregular meals, low protein intake, poor hydration, and inadequate sleep are more common contributors than metabolic rate itself (Hall et al., 2016).

Validate the concern, then redirect the conversation toward modifiable behaviors that influence energy use.

2. Focus on Meal Structure, Not Food Avoidance

Balanced meals that include carbohydrates, protein, and fats support better energy regulation and metabolic responses (Leidy et al., 2015). Restrictive food rules often undermine adherence, especially in cultures where staple foods like rice are central to daily meals.

Use a “rice–ulam–gulay” framework to guide meal building rather than elimination.

Practical cue for clients: May protina ba ang ulam? May gulay o prutas ba? Angkop ba ang dami ng kanin sa activity level?

3. Address Energy by Improving Protein Distribution

Protein supports lean body mass, diet-induced thermogenesis, and appetite control—key factors for metabolic health and sustained energy (Leidy et al., 2015). Filipino clients often consume most protein at dinner, leaving breakfast and merienda protein-poor.

Encourage small, realistic protein additions across the day, particularly at breakfast.

4. Improve Carbohydrate Quality Without Demonizing Rice

Evidence consistently shows that carbohydrate quality—not total avoidance—is what influences metabolic health (Reynolds et al., 2019). Removing rice entirely is often unnecessary and unsustainable.

Normalize rice consumption while emphasizing portion guidance, vegetable intake, and reduced sugary beverages. Provide options for whole grains.

5. Use Hydration and Meal Timing to Address Fatigue

Mild dehydration and long gaps between meals can impair concentration and perceived energy (Popkin et al., 2010). In hot climates and long workdays, hydration and planned snacks become essential.

Assess fluid intake before attributing fatigue to food choices. Encourage water as the default beverage and regular meal timing.

6. Set Behavior-Based Goals and Normalize Lapses

Behavior-focused goals—such as eating vegetables at two meals per day or drinking water consistently—are more sustainable than outcome-based goals like weight loss, especially early in the year (Ashton et al., 2019). Lapses should be anticipated and reframed as part of the change process, not failure (Spencer et al., 2007).

Prepare clients for setbacks and guide them toward problem-solving rather than self-blame.

Effective New Year nutrition counseling integrates evidence, empathy, and cultural relevance. By focusing on meal structure, realistic goals, and consistent behaviors—rather than rigid rules—dietitians can help Filipino clients improve energy and metabolic health in ways that are sustainable well beyond the New Year.