FIVE WAYS TO SPEED YOUR METABOLISM

 

Are you feeling sluggish? Are you having difficulty losing weight? Maybe you should SPEED your metabolism. This blog post will show you 5 ways to do exactly that with the acronym SPEED, which stands for Sleep, Psychological Stress, Environment, Exercise, and Diet.

Here are the key takeaways before we get started:

S- Get 7-9 hours of quality sleep.

P- Practice stress reduction techniques like meditation.

E- Limit your exposure to Endocrine disrupting chemicals (EDCs).

E- Focus your exercise on increasing lean body mass, such as resistance training and HIIT.

D- Eat a diet consisting of colorful, local, seasonal, varied, unprocessed, and organic foods whenever possible.

#1 SLEEP

We are a sleep-deprived society with evidence showing that we sleep an average of 6.8 hours per night instead of the recommended 7-9 hours recommended for adults by the National Sleep Foundation.

Sleep is intricately connected to numerous hormonal and metabolic processes and is a key to maintaining metabolic homeostasis. Poor sleep hygiene has profound metabolic and cardiovascular implications and is believed to cause metabolic dysregulation through sympathetic overstimulation, hormonal imbalance, and low-grade inflammation.

Sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, such as decreased leptin levels and increased ghrelin levels. Chronic sleep deprivation is also associated with an increased risk of obesity and diabetes.

 SLEEP HYGIENE TIPS:

1-Start a bedtime routine.

2- Have a wind-down period and regular bedtime.

3-Turn o" your electronics and keep them away from where you sleep.

4- Maintain a cool, dark, and quiet sleep environment.

5- Avoid caffeine late in the day and alcohol in the evening.

6- Avoid processed foods and sugar.

7- Get some outside time during the day.

8- Consider a sleep study to evaluate for apnea if you have chronic insomnia.

9- Consult your healthcare provider regarding using supplements (e.g., melatonin, valerian root) 

#2 PSYCHOLOGICAL STRESS.

The body reacts to acute stress via a "fight or flight" response, which activates the hypothalamic-pituitary-adrenal axis to release the corticotrophin-releasing hormone. This, in turn, stimulates the sympathetic nervous system. Acute stress is commonly associated with a reduction in appetite and reduced body weight. However, chronic stress can lead to overconsumption of hyper-palatable foods, resulting in increased visceral adiposity and weight gain.

The obesogenic effects of chronic stress are mediated through the release of glucocorticoids and neuropeptide Y, which can adversely affect metabolism.

STRESS MANAGEMENT TIPS: 

1- Meditation can lower cortisol levels in the blood and the subsequent adverse physiological effects of stress. Start with fifteen minutes daily.

2- Exercise affects neurotransmitters in the brain, such as dopamine and serotonin, which affect mood and behavior and improve the way the body handles stress. Aim for some form of exercise daily.

3- Adapt genic herbs such as ashwagandha can help modify the stress response. Consult your healthcare provider.

#3 ENVIRONMENTAL FACTORS

Synthetic chemicals ubiquitous in our society are leading to widespread contamination of the environment. These include (but are not limited to) pesticides, plasticizers, parabens, VOCs, antimicrobials, and flame retardants. These endocrine-disrupting chemicals (EDCs) can disrupt hormonal balance and result in developmental and reproductive abnormalities, obesity, metabolic syndrome, and type 2 diabetes.

 Limiting exposure to EDCs by opting for organic foods and chemical-free, self-care products, cosmetics, cookware, cleaning products, furniture, etc., can lessen the load on one’s endocrine system, lower the risk for obesity and have a more favorable effect on metabolism. The Environmental Working Group is a useful resource for limiting your environmental chemical load.

#4 EXERCISE

1- Resistance training has the potential to increase metabolic rate and daily energy expenditure.

2-  The principal mechanism is by augmenting fat-free mass (FFM). Increasing protein intake during a resistance training program produces additional increases in FFM. 

3- Increasing lean body mass can also improve insulin sensitivity and lower the risk for diabetes.

4-  High-Intensity Interval Training and the concomitant Excess Post-Exercise Oxygen Consumption (EPOC) can also boost your metabolic rate. EPOC is the amount of oxygen required to restore your body to homeostasis.

THE ROLE OF OXYGEN DURING AND THE POST-EXERCISE RECOVERY PERIOD.

1-   The production of ATP to replace the ATP used during the workout.

2.   Resynthesized of muscle glycogen from lactate.

3.   Restoration of oxygen levels in venous blood, skeletal muscle blood, and myoglobulin.

4.   Repair of muscle tissue damaged during the workout.

5- Restoration of body temperature to resting levels. 

EXERCISE PROGRAMMING TO INCREASE METABOLISM:

1- Resistance training.

●  3–6 times per week, with 2–4 strength exercises per body part.

●  3–5 sets.

●  6–12 reps.

●  2/0/2 tempo.

●  75%–85% intensity.

●  0- to 60-second rest interval.

2.   HIIT 2x/week. Example: stationary bike. Pedal as hard and fast as possible for 30 seconds, then pedal at a slow, easy pace for one to two minutes. Repeat for 15 to 30 minutes.

#5 DIET

Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts, and seeds, could help increase your metabolism for a few hours after a meal as your body uses more energy to digest them. Due to TEF, the energy needed by your body to digest, absorb and process nutrients. TEF from protein can increase your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Because protein-rich diets support lean body mass, they can also reduce the drop in metabolism often seen during weight loss. Protein may also help keep you fuller for longer, which can prevent overeating.