#10: 5 Ways to Majorly Boost Your Metabolism

Mar 04, 2020

  

 

As you probably already know, if you don’t have great nutrition and health habits going into your late 20s and early 30s, it’s likely that you are gaining weight as you age. Worse, it’s probably harder to come off and keep off. 

That’s because your metabolism naturally slows down with age, and traditional weight loss through caloric restriction. 

Your body doesn’t want to lose weight. Your hormones are wired to keep the status-quo. That’s why the longer you have excess weight, the harder it is to lose it. 

You have to outlast and outsmart your hormones. 

In today’s episode, I share with you five research-backed tips to majorly boost your metabolism so you can lose more weight, push past a plateau, or just improve your odds of maintaining your weight loss for life. 

 

Here’s a recap of what I talk about in this episode. 

>> Point #1: First, I review the basics about metabolism so I know that you know what I mean when I say “metabolism.” 

>> Point #2: Next, I gave you 5 research-backed tips to majorly boost your metabolism. They were: eat more, especially more protein; drink lots of water; optimize your workouts by trying some high intensity interval training and adding strength training to your workout routine; get enough sleep, and move more throughout the day. 

>> Point #3: Lastly, I challenged you to pick just ONE priority action item and put your full effort into changing that habit. I talked about how you can use implementation intentions to make this happen. 

 

Let’s take a look at a few highlights of this episode…

>> [04:48] Let’s go ahead and start with reviewing some basic information about metabolism to get on the same page. Metabolism is the process of converting the food you eat into energy. Your metabolic rate and total energy expenditure are one in the same. From here on out in this podcast I will use those two terms somewhat interchangeably.

>> [06:59] Eat more food, especially protein. Protein causes the largest TEE. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. You also need protein to build and maintain your muscle mass when losing weight.

>> [10:18] Replacing sugary or artificially sweetened beverages with water will lower your insulin levels. Remember while zero calorie drinks don’t have calories, they still have artificial sweeteners that can raise blood insulin levels, and it’s insulin that we want to lower when losing weight. Let’s talk for a bit about artificially sweetened beverages. You may be thinking, how can something raise my insulin levels if it doesn’t have any calories?

>> [14:52] I have two ideas for you to boost your metabolism through switching up your workouts. The first is to try high intensity interval training, and the second is to add more strength training to your routine. 

>> [19:08] There is growing interest and evidence that sleep loss and sleep disorders have a significant impact on metabolism. Laboratory studies have clearly shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels.

>> [21:40] To make this information super actionable for you, I want you to just pick ONE area that I talked about today and make an implementation intention for that area to actually start changing your behavior. An implementation intention goes like this “I will [BEHAVIOR] at [TIME] in [LOCATION[ because [REASON]."

Click here to listen!

 

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Links Mentioned in This Episode

>> Episode #6 Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes

>> Article: Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load

>> Article: Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels

>> Article: Water-Induced Thermogenesis 

>> HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans

>> Jillian Michaels Ripped in 30 DVD for a great high-intensity interval training workout

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