Show Notes on How to Speed Up Your Metabolism:
Thank you for listening to Wholebeing RN Radio! Today we are talking all how you can speed up your metabolism.
Your metabolism is really important, and not just for weight loss. Yes, a healthy metabolism supports optimal and stable weight. It also promotes a healthy gut which keeps us from getting sick all the time
Today we are going to talk about metabolism, discussing what exactly is a fast metabolism?
What are some signs your metabolism could use a boost? What if anything can change my metabolic rate? 5 ways to speed up metabolism including energy work, breathing, foods, supplements, and crystals.
In this episode, we are talking about these key metabolism points (you can scroll down to read the article if you prefer) :
- What is a "fast" metabolism?
- What determines how fast my metabolism is?
- What are some signs your metabolism could use a boost?
- Can anything change my metabolic rate?
- 5 Ways to Increase your metabolism
Links mentioned in this episode:
- Free Wellness Tribe
- Virtual Yoga Bootcamp (HIIT)
- Wellness Tools (Supplement Brand Recommendations)
- crystal elixir for clear skin recipe card here
- Kombucha Info
- 7- Day Spark (find freedom from food)
- Body Wisdom Waitlist
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5 Ways to Speed Up Your Metabolism
Your metabolism is really important, and not just for weight loss. Yes, a healthy metabolism supports optimal and stable weight, but it also promotes a healthy gut which keeps us from getting sick all the time.
Today we are going to talk about metabolism, discussing what exactly is a fast metabolism? What are some signs your metabolism could use a boost? What if anything can change your metabolic rate? We will also cover 5 ways to speed up metabolism including energy work, breathing, foods, supplements, and crystals.
Let's start with what is a "fast" metabolism...
You’ve heard it before right, “so-and-so has such a fast metabolism” or “I really wish I could speed up my metabolism” or maybe even “this pill will speed up your metabolism.”
So what exactly does a “sped up” or “fast metabolism” mean?
Well you know I like to talk about the science here, so let’s start with that, when nutritionists, scientists, and/or functional medicine people talk about a fast metabolism, we mean a high basal metabolic rate. This refers to the number of calories the body uses while resting. This is the number of calories your body uses to simply stay alive.
Interestingly, people look at each other and speculate that one person has a higher metabolism than another but metabolic rates are remarkably the same.
I know, you're thinking, "What?!? How can metabolic rates all be the same?" It has to do with lean tissue, as you will learn below.
What determines how fast my metabolism is?
Thanks to good old science we can tell that metabolism in lean tissue, so things like muscles, your kidneys, and your liver are all considered lean tissue. And studies show that basal metabolic rate or the amount of calories (energy) lean tissue takes to survive across most people is really close to the same.
The difference in my metabolism and your metabolism lies in the amount of not lean tissue, or fat on our bodies. If a person is 175 lbs and has 50% lean muscle mass and 50% body fat, then their overall metabolism is slower than a person 175 lbs with 15% body fat.
What are some signs your metabolism could use a boost?
There are lots of signs, but let's look at a few of them here:
- fatigue, low energy
- frequently feeling cold
- thinning, slow-growing, or brittle hair and nails
- low libido/hormone imbalances (irregular menstrual cycles)
- cracked, dry, skin
- difficulty falling asleep or staying asleep
- constipation, bloating
- anxiety, depression, and other mood disorders
- difficulty losing weight
- brain fog
- allergies and hypersensitivities (seasonal or food related)
- no motivation for moving your body
- impaired immune system (frequently sick)
Are you suffering from any of these?
Can anything change my metabolic rate?
In short, yes, it can be changed for the good (faster) and for the not so good (slower).
The importance of healthy metabolic function mirrors the importance of a healthy gut as one of the body’s ultimate forms of protection. One of the ways I see people hinder their metabolism most often is by cutting or counting calories. It starts off with wanting to lose weight, and unfortunately, restriction is most people’s go-to approach. Generally, this has a backfiring effect in terms of fat loss and often carries long-term negative repercussions for metabolic rate.
You see, the pathways of your metabolism depend on the nutrients you put in your body in order to function. And restriction reduces nutrients. In order to produce energy, you have to intake a variety of nutrients, including proteins, carbohydrates, fats, vitamins, and minerals.
As usual, there is no one size fits all approach here. Each person needs a different level of calories for their body to function and calorie restricting diets miss key nutrients, but more importantly cause us to ignore and overpower the signals that our body gives us, and this ultimately slows down metabolism. People wonder why it takes so much willpower to “diet” its because you are fighting nature. You can’t force the wind to stop blowing...you can’t overpower your body either.
There are also certain foods that can dampen your metabolism, they are the same culprits that we have talked about damaging your body in other ways too. Foods like fruit juices (not the freshly pressed kind), grains, processed vegetable oils (including canola oil), chips, pretzels, crackers, sugar, and artificial sweeteners.
As I teach in my Body Wisdom™ program, our bodies are so awesome in that they are built with all of the signals we need to know exactly what and when to eat. Amazing right? Just like we can trust our body to breathe and to pump our blood, we can trust it to let us know when and sometimes even what to eat. It's how I have lost almost 100 lbs and kept it off without dieting, simply by tuning in.
5 Ways to Speed Up Your Metabolism
Speeding up your metabolism is as easy as not slowing it down. As always, I like to give a number of methods because no one method is right for every person. Most often I find my clients prefer a combination of methods.
- Increase your lean muscle. This is the easiest way but not the only way to increase your metabolism. The best way to do increase your lean muscle is to move your body.
Now don’t worry, you don’t have to “get ripped” in order to have a high functioning metabolism, and you don’t have to a gym, you don’t need any equipment, you don’t even need to put on a bra to do this. You can start by walking, doing yoga, or other body weight exercises, right in the comfort of your own home.
One of my favorite methods is HIIT Training, this is a really great, no equipment required way to get your lean muscle built in as little as 4 minutes a day. I know, it sounds too good to be true, but it works. You can do any workout you like for HIIT Training, the key is to alternate periods of high-intensity with rest or low-intensity periods. You can choose your own pace, but I like to do 8 rounds of 20 seconds high-intensity/10 seconds low-intensity for yoga or strength training. For running, I love 30/90 ratios for 30 minutes. If you would like a fun, online version of this, join yoga Bootcamp for HIIT training in simple yoga poses.
- Breathing up your metabolism. You see, the level oxygen in your body is directly related to the speed of your metabolism. Oxygen molecules are required in the breakdown of food at a molecular level. This relationship is complimentary, the more oxygen the more combustion. Really like gasoline in a car engine. (And of course, Oxygen has a lot of other really important duties too!) You can learn 2 really simple techniques for using breath to increase your metabolism here.
- Food to increase your metabolism. There aren’t any miracle cure foods for your metabolism, the most important thing is to listen to your body and FEED IT! You can learn more about how to tune into your Body Wisdom™ by jumping into my free 7-Day Spark journey to find your own freedom from food.
A few food items that sure don’t hurt fall into the “superfood” category, they include foods like Kombucha (and other fermented foods), fresh organic fruits and veggies, green tea, chia seeds, and hemp seeds.
Energy work for your metabolism. There are a few methods to improve your metabolism based on your body’s energy or chi. One of which is to simply place your right hand over your belly button, hovering a couple inches over your body and rotate your hand in a clockwise motion. This helps to re-align the chakra that controls your metabolism.
Another technique is to massage the k-27 points, these are located directly under your collarbones on each side and provide an instant boost in energy level and metabolism.
You can boost either one of these techniques with crystals by using carnelian, citrine, or orange calcite for either the clockwise rotation or the massage method on the K-27 acupressure points.
There are of course energy-healing modalities that can be done by an energy practitioner if you are local to Dallas and are interested in an appointment, schedule one here. If you aren't local, reach out in the Wellness Tribe and I will recommend a practitioner in your area.
Supplements. As much as many marketers would like you to believe, there isn’t a single supplement to right a slow metabolism. There are, however, supplements that can support a healthy metabolism. These include for most people:
Probiotics (30 billion CFU)
Omega 3 (3,000-5,000 mg per day)
and a few others that get more specific for each person. You can see my supplement brand recommendations here.
To wrap up metabolism talk...
I want to leave you with these final thoughts, pay attention to your body, just like it knows to breathe and tell your heart to beat, I promise it knows what you need and when you need to feed it. If you would like more information feel free to jump into theWellness Tribe, comment below, or reach out with questions. for all sorts of benefits, including a complimentary one-on-one Q&A. See you in the Tribe, and be well.