How to Supercharge Your Metabolism

You may have unknowingly fallen into a trap.

A modern trap that has stripped away most physical activity from your life.

Nowadays cars rule the roads, whisking you to your destination with ease. Escalators and elevators carry you to towering heights, while connected devices shortcut the time it takes to get things done.

Even playgrounds, where children "get their energy out," are often deserted as screens offer virtual worlds from the comfort of home.

In fact, outside of a gym session, you might have little reason to run, jump, or lift heavy things.

As modern society continues to engineer physical activity out of life, more people are overweight and out-of-shape. It's a severe consequence of this sedentary slumber.

Food no longer needs to be hunted or gathered. Nutritious home-cooked meals have become a distant memory for many people, thanks to the allure of highly processed food. Fueled by convenience, fast-food outlets sprout like weeds, luring you with tantalizing flavors but leaving you with empty calories.

A rising tide of obesity and related ailments is the norm. Doctors' waiting rooms overflow with people seeking solutions to their preventable health issues.

Yet, the answer is simple, hidden in the echoes of the past. The solution is a revival of metabolism-boosting activity, namely progressive resistance exercise, combined with unprocessed food, and a good night's sleep. In fact, resistance training is considered the New Fountain of Youth.

In this lesson you'll learn about the science behind metabolism, exploring how, you too, can awaken your dormant metabolic fire.

No longer will you be trapped by sluggishness or weight woes; instead, you'll harness the energy that lies within and revitalize your body, so you add life to your years.

Metabolism: Your Inner Workings

In simple terms, your metabolism is the sum of all biochemical processes in your body that maintain life. It's a complex network of reactions responsible for converting food into energy, synthesizing essential molecules, and eliminating waste products. Your metabolic rate, otherwise known as the number of calories your body burns at rest, plays a crucial role in weight management and overall health.

Unraveling the Myth of the Slow Metabolism

Many people blame their weight gain on a slow metabolism, but science tells us a different story. While metabolism can vary between individuals, the differences are not as significant as commonly believed.

A 2018 study published in the journal Aging found that the variation in metabolic rates between individuals is relatively small, with less than a 200-calorie difference in most cases (1). So, instead of playing the blame game, focus on empowering your metabolism to work efficiently.

How to Supercharge Your Metabolism

Imagine your primal ancestors who roamed the earth freely, lithe and agile, thriving off nature's bounty. They embodied the essence of a naturally high metabolic rate, fueled by a diet rich in whole, unprocessed foods, and physical activity that was an integral part of their daily lives.

Fast forward to the modern world, where lifestyles have become sedentary, and processed foods laden with sugars and unhealthy fats are commonplace. A result of this comfortable existence is a host of health challenges. Good news is it's never too late to rejuvenate your metabolism. 

1. Eat real food

The foundation of metabolic vitality lies in the quality of your diet. Opt for whole, nutrient-dense foods like vegetables, fruits, pasture-raised meats, wild-caught fish, nuts, and seeds.

A study published in The American Journal of Clinical Nutrition demonstrated that whole foods have a higher thermic effect, meaning they require more energy to digest, compared to processed foods (2). This can lead to a slight increase in calorie burn after meals.

2. Unlock the power of protein

Protein is the kingpin of nutrients when it comes to metabolic impact. It increases satiety, preserves lean muscle mass, and has a higher thermic effect than carbohydrates or fats (3). Moreover, a study in the Journal of the American College of Nutrition revealed that a high-protein diet can enhance post-meal calorie burn by up to 35% (4). Include protein-rich foods like eggs, lean meats, and plant-based sources in every meal.

3. Practice intermittent fasting

Intermittent fasting (IF) has been shown to have a positive impact on metabolism. When you fast intermittently, you go through periods of eating and fasting, which can lead to several metabolic benefits.

One significant effect of intermittent fasting is an increase in the body's sensitivity to insulin. Research published in the Journal of Applied Physiology suggests that intermittent fasting can enhance insulin sensitivity and improve blood sugar regulation (5). This means your body becomes more efficient at using insulin to transport glucose into cells, reducing the risk of insulin resistance and type 2 diabetes.

Additionally, intermittent fasting can promote autophagy—a process where cells remove damaged components and recycle them for energy. This cellular cleansing can optimize cellular function and, in turn, enhance metabolic efficiency (6).

Furthermore, intermittent fasting can lead to a rise in the levels of norepinephrine, a hormone that plays a role in increasing metabolic rate and promoting fat breakdown. A study published in The American Journal of Clinical Nutrition found that intermittent fasting led to higher levels of norepinephrine, contributing to increased fat oxidation (7).

4. Embrace strength training

Incorporating regular strength training sessions can rev up your metabolism for the long haul. Muscle tissue requires more energy to maintain than fat, and by increasing your muscle mass, you'll naturally boost your resting metabolic rate (8). Remember, you don't need to become a bodybuilder; simple bodyweight exercises or resistance training will do the trick.

5. High-Intensity Interval Training (HIIT)

Take a cue from your ancestors and engage in bursts of high-intensity exercise followed by short recovery periods. HIIT workouts have been shown to stimulate fat burning and improve insulin sensitivity, making it a powerful tool for metabolic enhancement (9).

A simple example is a two-minute bike sprint followed by 15 seconds of rest. Repeat four times. Another example is three sets of 20 reps of barbell squats, with a force that is challenging, with 45-second rest intervals between sets.

6. Prioritize sleep

The importance of quality sleep cannot be overstated. Lack of sleep disrupts hormonal balance, leading to an increased appetite and reduced metabolic efficiency (10). Aim for 7-9 hours of restful sleep each night to support optimal metabolic function.

7. Hydration matters

Dehydration can hinder metabolic efficiency, so make sure to stay adequately hydrated throughout the day (11). Water is involved in various metabolic processes, and even mild dehydration can lead to a drop in calorie burn.

Ignite Your Metabolic Flame

Embrace a lifestyle that aligns with your ancestral heritage and watch as your metabolism ignites, transforming your body like never before.

Remember, the journey to metabolic mastery is not a race but a conscious, gradual process of nurturing your body. If you take action and follow these proven strategies, you'll free yourself from the chains of sluggishness so you can live your best life.

Are you ready to embrace this transformation? The journey awaits, and the rewards are boundless.

Summary:

Modern society's conveniences have engineered most physical activity out of life, leading to widespread obesity. Cars, escalators, and screens have replaced walking, stairs, and outdoor play, causing a rise in obesity-related health issues. The solution requires embracing a lifestyle that includes whole foods, protein-rich diets, intermittent fasting, and regular strength training. High-Intensity Interval Training (HIIT) and prioritizing quality sleep are additional strategies to supercharge your metabolism. 

To your success,

Coach Joe

References:

1. Smith, K. B., & Smith, M. S. (2016). Changes in basal metabolic rate with age in adulthood: An analysis of the historical data. Aging (Albany NY), 8(9), 1782–1808.
2. Acheson, K. J., Schutz, Y., Bessard, T., et al. (1988). Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. The American Journal of Clinical Nutrition, 48(2), 240–247.
3. Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5.
4. Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety, and weight loss: A critical review. Journal of the American College of Nutrition, 23(5), 373–385.
5. Halberg, N., Henriksen, M., Söderhamn, N., et al. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.
6. de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551.
7. Zauner, C., Schneeweiss, B., Kranz, A., et al. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.
8. Campbell, W. W., & Johnson, C. A. (1995). Effects of resistance training and dietary protein intake on protein metabolism in older adults. American Journal of Physiology-Endocrinology and Metabolism, 268(6), E1143–E1153.
9. Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 868305.
10. Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., et al. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), 435–441.
11. Boschmann, M., Steiniger, J., Hille, U., et al. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.