Ah, the Metabolism – that elusive little thing that we all need to feel and especially look our best.
There are all kinds of information out there from various reputable and not so reputable sources on how to increase your metabolism to make it work for you.
I am going to share with you 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!RELATED: RECOMMENDED PLANS FOR YOU
What not to do
First of all, it would be a great idea to first touch on something most people do to try to speed their metabolism, but actually slows it down, so that we can first avoid slowing it, and then focus on how to speed it up!
The caffeine misconception
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 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 traveling through this loop by over-stimulating the hypothalamus.
Detox system vs. metabolism
As you speed the cells up, you’re also speeding the rate of metabolic waste production. Your liver and detox systems of the body actually can not handle that rate of output.
In the long run it produces toxicity and disease in the body.
The 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 body has a chance to clean itself up so that it doesn’t die!
What to do
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 body image goals as quickly as possible!
1. Get a good sleep
Sleep is the chief in ensuring that your metabolism runs most efficiently.
The proper time to sleep is from 10:00pm to 6:00am, this is when the body is repairing itself.
From 10:00pm to 2:00am, our body is getting all of the physical repair it needs. From 2:00am to 6:00am, we are getting all of the mental and emotional repair that our brains needs.
The body can not 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 (HIIT) 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!
When the 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. Keep your stress levels low
Many studies over time have looked at the levels of cortisol in the body (our “fight or flight” stress hormone) and it’s 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
But the good fats food kind, 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.
Connect with Expert Kelly Bentley