On Monday the 20th of Feb 2023 we’re starting a new programme in our VIP Wellness group on Metabolism. So I thought I’d introduce the subject to you.
To begin with:
What’s actually meant by Metabolism? And is it only important to my weight management?
It refers to all the chemical processes going on continuously inside your body that allow life and normal functioning of your body. Maintaining normal functioning in the body is also called homeostasis.
These processes include those that break down nutrients from our dietary intake and also those that build and repair our bodies.
And the building and repairing of the body requires the “energy” or calories that ultimately come from your food and drink intake. Therefore it affects weight management, your energy levels [tired all the time??] and even mental health.
Many factors shape it: for instance genetics, age, sex, and hormonal changes. But there are a few key things you can do to keep yours working correctly.
I have called them the Four Pillars of a Healthy Metabolism.
And during the new VIP programme, I will give further tips and info on each one of them so you can improve and work with your body.
Here is a summary of them.
Pillar #1: A Well-Balanced Diet
The food we eat plays a significant role in our metabolism. As you can imagine…our body is similar to a very complicated fancy sports car: if we fill it up with the wrong fuel, it can’t perform properly. And eventually, it breaks down.
Therefore we require a well-balanced diet (our fuel) that includes foods with the appropriate amounts of protein, one that’s high in fibre and is low in sugar and fat. This can all help our metabolism to run smoothly.
By the way: protein, fibre and fat take longer to digest than carb-rich foods. They all help to keep you feeling full longer and prevent overeating. Plus, when using them in the right portions, all these foods can help stabilize blood sugar levels or else foods can negatively impact metabolism.
When we eat foods that keep spiking our blood sugar and insulin, our bodies will have difficulty regulating glucose and insulin levels. This can lead to increased fat storage and altered hormone production resulting in the possible development of metabolic disorders.
Suggested dietary solutions for creating a better metabolism: include plenty of vegetables, salads, whole grains and vegan proteins, some fresh fruit and healthy fats
If you’d like a free mini plan that can act like a template for you, request the 3-day JumpStart over here.
Another critical part of maintaining a healthy diet is regularly eating throughout the day.
Skipping meals too often can lead to a very low daily calorie count. And that can eventually slow your metabolism. It’s often called Starvation Response or Thermic Adaptation.
Choose an eating plan you can sustain joyfully without gritting your teeth. Aim to eat three main meals and one or two snacks throughout the day depending on your activity levels.
If you don’t exercise regularly try one or no snack between main meals. And if the meals were based on mainly generous servings of vegetables with modest servings of protein and starchy carbs with a bit of healthy fat from nuts, seeds, or avocadoes, you may not even need any snacks after a while.
Pillar #2: Moving Your Body
The second pillar of healthy metabolism is regular exercise. Exercise not only helps to burn calories, but it also helps to build muscle. You’ve already heard me mention that muscle tissue burns more calories than fat tissue.
So the more muscle tone you have, the higher your resting metabolic rate will be. That means you’ll burn more calories even when you’re not exercising.
In addition to helping boost your metabolism, exercise also has many other health benefits, including reducing your risk of chronic illnesses.
Aim to engage in moderate-to-high intensity exercise for at least 150 minutes per week, spread across several days. Don’t forget to include both strength training and aerobic exercise. And take a rest day or else your energy levels will diminish pretty quickly.
Pillar #3: For improved Metabolism Stay Hydrated
Drinking enough water is essential for keeping all parts of the body functioning properly. Adequate hydration helps support kidney function. And that’s important because it aids in toxin removal from the body and cellular energy production that’s necessary for proper metabolic processes.
Although the fluid requirements will greatly vary from person to person, activity levels and climatic conditions, a good rule of thumb is this:
A person at a healthy weight should drink about 35 ml of water each day per kilogram of body weight. Therefore someone who weighs 50kg should aim for approximately 1.7L water per day.
Or about half an ounce of water per pound of body weight.
You can also hydrate with other fluids, such as herbal tea or low-sugar sports drinks.
However, avoid sugary drinks or excessive caffeine intake because they can lead to dehydration and disrupt metabolic processes. And in closing, even a modest level of dehydration can cause a metabolic slowdown.
Pillar #4: Quality and Quantity of Sleep
Sleep plays a vital role in overall health and that includes metabolism. When you don’t get enough sleep, your body doesn’t have time to rest properly and recover.
For instance, insufficient sleep can disrupt the complex interplay between hormones, metabolism, and energy expenditure, leading to a slower metabolic rate and an increased risk of weight gain and metabolic disorders. So make sure you get about 7-8 hours of sleep each night to keep your metabolism running smoothly.
In addition to the number of hours of sleep, the quality of sleep is also important. Aim for a consistent sleep schedule, limit screen time before bed, create a comfortable sleeping environment, and practice relaxation techniques such as meditation or deep breathing to promote quality sleep.
A healthy metabolism is essential for maintaining a healthy weight and having plenty of energy throughout the day. Following these simple guidelines can help boost your metabolism and improve your overall health. However, it’s essential to remember that the body’s metabolism is unique to each person, and some factors that affect metabolism are out of our control.
So for now, listen to your body, make healthy choices and focus on feeling good, not just on the numbers on the scale. And I hope to see you in our VIP Vegan Wellness Club to learn more about this important subject.