• Stacey Baganz, MS, BCHN

Hack Your Metabolism

Updated: Mar 26

This month is Metabolic Health Month which is fitting as we all formulate new health goals and weight loss strategies for the new year. While most of us tend to focus on calories and exercise, incorporating these easy hacks can help jump start your metabolism and support your health and weight loss goals.


CHANGE WHEN YOU EAT


Incorporate intermittent fasting (IF) into your daily routine. IF is a type of fasting which involves consuming no calories for a predetermined period of time. The purpose is to shift the body into a fat burning state - which can only happen once glucose stores are depleted. Many other benefits come from this including improved cardiovascular risk factors, enhanced insulin sensitivity and decreased inflammation in the body (1). The easiest way to do this is to plan for a 14 hour window of time overnight that you don't eat! Give it a try - for example, cease all eating by 7 p.m. and have your breakfast at 9 a.m. I recommend doing it daily!


For the hours of the day that you do eat, incorporate a no snacking rule. I know advice in the past has promoted snacking as a metabolism booster - but in reality, eating less than 3.5 hours apart creates insulin and leptin resistance and impairs our ability to lose weight.


CHANGE WHAT YOU EAT


Eat a high protein breakfast. High protein breakfasts have been shown to be more satiating that high-carbohydrate breakfasts thanks to their impact on suppressing ghrelin, a hunger hormone (2).


Avoid foods that spike insulin. Keep to lower carb choices throughout the day, or if you are going for carbs, think whole fruits and vegetables that are packed full of fiber.


Eat cleaner. Our bodies were not designed to recognize franken foods (aka process foods chocked full of artificial ingredients) or pesticides. When we eat this, our bodies package them up into little balls and store them away as fat. Clean up your diet and weight loss and metabolism control will become easier.


CHANGE HOW YOU MOVE


Movement is crucial for optimal health. Of course, I like to tell all my clients you cannot exercise your way out of a bad diet - so it has to start with what you put in your mouth. Then, you have to move! The best metabolically boosting exercise you can do is something called HIIT (High Intensity Interval Training). The best part of this is you are no longer slave to hours on boring cardio machines. You can accomplish lots of calorie burning in half the time, plus you boost your metabolic rate for hours after the workout. Check out this study on it's metabolic effects.


Give these 3 hacks a try and commit to your improved metabolic health!



(1) https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

(2) https://academic.oup.com/ajcn/article/83/2/211/4649849




#Microfuelnutrition #BoostYourMetabolism

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