Ah the Metabolism, that elusive little thing that we all need to feel and especially look our best. There is all kinds of information out there from various reputable and not so reputable sources on how to boost your metabolism to make it work for you. I am going to share my secrets on natural, and, more importantly, HEALTHY ways that you can boost your metabolism, and get it working in tip top order to get you looking your best, in the most efficient way possible for you!
Myth: Drinking more coffee speeds up your metabolism.
One of the biggest misconceptions about boosting the metabolism that I have seen is to ingest caffeine. This will boost the metabolism for a short period of time, however the caffeine causes the Adrenal glands stress, as energy races through the HPA Axis. This is the Hypothalamus (which is the “time keeper” of the brain, and thus our biological clock), the Pituitary Gland, which is the head regulator of ALL hormonal processes throughout the entire Healthy Body system, and the Adrenal glands, which regulate the very important hormones Adrenaline and Cortisol (our stress hormone). This trio of glands is what is called the “HPA axis”. What caffeine does is speed up the energy travel through this loop by over-stimulating the hypothalamus. So the more caffeine you have, the faster your cells run. As you speed the cells up, you’re also speeding the rate of metabolic waste production. Your liver and detox systems of the Healthy Body actually cannot handle that rate of output. In the long run it produces toxicity and disease in the Healthy Body. The Healthy Body then has to actually shut down the thyroid gland in an attempt to slow the rapid ageing process you’re now biologically going through. This ensures that your metabolism SLOWS down so that the Healthy Body has a chance to clean itself up so that it doesn’t die!
So, now that we have that covered, here are some excellent ways to ensure that your metabolism is running at a fast, and safe speed for you to reach your health, wellness and Healthy Body image goals as quickly as possible!
1. Get A Good Sleep!
Sleep is utmost chief in ensuring that your metabolism runs most efficiently. The proper times to sleep are from 10:00pm to 6:00am, this is when the Healthy Body is repairing itself. From 10:00pm to 2:00am, our Healthy Body is getting all of the physical repair it needs, and from 2:00am to 6:00am, we are getting all of the mental and emotional repair that our brain’s needs. The Healthy Body cannot adequately repair itself at any other time, and not getting proper repair sleep, will prevent the metabolism from functioning optimally.
2. Rev It Up In The Gym!
Doing High Intensity Interval cardio in the morning will keep your metabolism going far beyond what steady state cardio could accomplish. This is when you do short bursts of high intensity cardio, followed by a minute of lower intensity. Not only does this rev the metabolism, but you can accomplish the same result of a faster metabolism AND fat loss in far less time! I recommend doing only about 20 minutes tops of HIIT intervals. Sidenote: did you know that one 45 session of weight training will keep your metabolism revved for up to 72 hours! That’s three whole days, even while you’re at rest!
3. Keep The Temperatures Low
When the Healthy Body is cooler, it has to work harder to keep itself warmed up. This burns fat as well as increasing metabolic rate. According to a 2014 study at the National Institutes of Health, a climate controlled study recorded a result of five volunteers who slept in a climate controlled room. After four weeks of sleeping in a temperature of 66 degrees, they ended up burning more calories throughout the days.
4. Try To Keep Your Stress Levels Low
Many studies over time have looked at the levels of cortisol in the Healthy Body (our “fight or flight” stress hormone) and its effect on the metabolism and storing fat. The more stressed our bodies are, the more fat we tend to hang onto. Research has shown that when stress affects our cortisol, and thus metabolism, it can lead to an 11 pound weight gain over the course of one year.
5. Get Your Fat On! (Good Fats – Especially Omega 3’s)
These are found in things like Salmon, Flax, Avocado, Chia, and more. These healthy fats help to balance the blood sugar and reduce inflammation, which regulates metabolism. I recommend my clients to take fish oil capsules daily. This helps to balance the hormones Leptin and Ghrelin. Leptin is the hormone that signals to our bodies that we have had enough food, and don’t need to eat anymore. Elevated levels of Ghrelin causes us to eat more than we need to, thus slowing the metabolism again. All it takes for our metabolisms to run at top speed is taking care of the foundational principals of our health, which are in part listed above.
By taking care of ourselves in the small ways listed above, for example, we can actually reverse 50% of the seemingly inevitable metabolism slow- down that comes with age. So take control of your metabolism by making these boosters part of your routine—and (finally) stop worrying about those delicious cheat meals.