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What happens when you boost your metabolism? You get more energy and productivity out of your day! (I woke up bright and early to write about this topic.) Metabolism is the sum total of your biochemistry according to Dr. Diana Schwarzbein. Her research shows in order to stay healthy you must continuously replace what you are using within your biochemistry. If you do not, the constant state of “using” will wear you down and cause aging. Keep in mind, when we age we lose the ability to rebuild as efficiently as when we were younger. But, if it were possible to slow the aging process, would you try? Paving the road to longevity requires a deep focus on proper metabolic health.
The majority of us are very uninterested in taking the time to figure out how because we have to put forth effort and that takes energy we have already burned off thinking about where to start. “Well Hot Coffee!” there is this book called How to Heal Your Metabolism by Kate Deering that will light up your life. Her work along with several others has been so impactful that I have decided to write my own book. Eat Happy: Pro-Metabolic Foods to Reduce Stress will be available fall 2018. Subscribe to Well Hot Coffee for updates on this!
Folks are always seeking the next big health craze or specialized diet plan, but after some time it can be hard to stay on track if we do not see immediate results. Why is that? Because there is a lot more to metabolism than just food. It’s also important to track your food to ensure you aren’t getting too much of one thing and not enough of another. I personally love the app Cronometer, as it tracks nutrients, ratios, and delicious points- oops I mean calories.
So whatever your goals are whether it’s to lose weight, gain muscle, or just feel better, think about a functioning metabolism first. If you do this, chances are you will stay on track, exceed your goals, and live every day fully.
- Sunlight – It is no coincidence that humans enjoy the energizing warmth of sunlight. Exposure to light and warm temperatures naturally supports mood, stress reduction, and energy levels. Stress hormones tend to rise with light deprivation, thus decreasing metabolic function. This is why some folks tend to gain weight or fall into seasonal depression over the winter months.
- Sleep – Night time is physiologically stressful due to the darkness. During this time metabolic rate naturally drops so it is even more important to fall asleep and wake up at the appropriate times. When you have an optimal metabolism it is much easier to fall asleep and have more restful sleep. Better sleep equals better metabolism and visa versa.
- CO2 – Every cell of your body goes through a process to make energy from food and then release waste. CO2 or carbon dioxide assists this process called cellular respiration. Living at high altitudes, bag breathing, drinking carbonated water, bathing in or ingesting a pinch of baking soda can increase your CO2 levels over time.
- Reduce Toxins – Reduce toxins in all areas of your life if possible. Toxins in our home such as new furniture and cleaning supplies often offgas chemicals that can damage our cells, thus interfering with proper cell function. Toxins in our food such as preservatives, high fructose corn-syrup, carrageenan, pesticides, etc. can further disrupt proper cell function.
- The Right Kind of Exercise – Ray Peat’s work suggests that weight training and short bursts of exercise are far more sustainable in the long term vs. long duration cardio exercises. Well hot coffee!
- The Right Kind of Proteins – Organic grass fed beef, beef broth, gelatin, white fish, dairy, shellfish are recommended by Kate Deering, Rob Turner, and Ray Peat PhD. They suggest that these types of proteins support liver and thyroid function, thus supporting metabolic function.
- The Right Kind of Fats – Saturated Fats are making a comeback in health related topics. Coconut oil, grass fed butter, ghee butter, and dairy are beneficial in proportion to other food groups.
- The Right Kind of Carbs – Sugar is misunderstood. The best form of sugar is fructose, naturally derived from fresh fruit. Sugar being the body’s preferred source of energy, it makes sense that eating fresh fruit would assist the metabolic process and increase in energy. Honey is also another great option as it is a naturally refined sugar.
- Balance – From Functional Performance Systems: “Carbohydrate (push blood sugar up) and protein (pulls blood sugar down) work synergistically to maintain blood sugar while fats help slow the entrance of protein and carbohdyrate into the bloodstream. This is why fat, protein, and carbohydrate consumption should be balanced within each meal to provide long lasting, stable energy (glucose) to cells. There also needs to be an emphasis on the right sources of protein, fat, and carbohydrate as all sources are not created equal.” Need I say more?
- Reduce PUFA (Polyunsaturated Fatty Acids) – Coming back to the work of Ray Peat, PUFA is suggested to be incredibly damaging to metabolic function. Some examples include vegetable oil, canola oil, safflower oil, palm oil, corn oil, nuts, and seeds. Because of the unstable nature of PUFA they are easily oxidized in the body causing reduced cellular respiration.
“If we learn to see problems in terms of a general disorder of energy metabolism, we can begin to solve them.”