Here’s seven natural, easy to understand, but profoundly effective ways to boost your metabolism. The dictionary tells us that metabolism means “the set of life-sustaining chemical reactions in organisms.”
We talk about metabolism being fast or slow, which is not really a scientific way of talking about it.
Metabolism is really just how well our body processes energy. When we take in food, our body converts it into energy or fat. As we get older, it feels like when we eat, it just goes straight to our problem areas.
And the older we get, of course, the more the chemical processes in our body struggle because they’re just not firing the way that they did when we were twenty. However, modern nutritional science and physical fitness science tells us that there are certain things that we have done that directly hurt our metabolism that we can undo, and I’ve got seven of them here today.
So I hope you enjoy these. Our metabolism is something that we have to pay more attention to and do a better job of as we age, and these are some of the best ones that I know of.
Boost Your Metabolism Effectively With These 7 Tips
1. Stop Eating After Dinner
Now, this one might be surprising. If you’ve listened to the show for very long, you know that I always recommend stopping eating after dinner. However, you might be wondering wait a minute, we’re talking about metabolism here. If we ate some food after dinner, wouldn’t that give some energy to our metabolism? Well, the answer is not really.
At a time that our metabolism is trying to wind down, it’s doing the opposite of what we ought to be doing, which is a hormone reset before we go to sleep. Hormone reset meaning after we stop eating, our digestive system, which is the second most energy sucking element of our body, completes it’s job before we go to sleep.
Our brain takes 25% of all the energy that comes in our body. Digesting food takes the next largest amount. And then the basic energy that we need to move and function in the world comes next, and that’s sometimes a surprise to people, because we might think that walking around and taking our body from one place to another all day would take quite a bit of energy.
However, it’s running the brain and then digestion, in that order, that takes the most energy, and the fact is, when we eat after dinner, we are making our digestive system suck up a lot of energy and it takes away from the systems in our body that should be doing hormone resets and preparation for sleep. Raising the melatonin before we go to bed and then, as we go to bed, raising our HGH, our testosterone and our estrogen, and then we wake up in the morning with balanced hormones ready to go to work.
However, if there’s still food being digested in our stomach when we lie in bed, all of that is disrupted. So, number one help your metabolism by stopping eating after dinner, and this will also ensure that you’re not taking in energy at a time that you shouldn’t be.
It might be difficult to do, for it took me about 60 days, but it’s well worth the effort once you get it dialed in. Also, you don’t have to be perfect in this. One study found that people who are using intermittent fasting for weight loss could eat after dinner or break their intermittent fast in one way or another two times a week and not affect their weight loss and their overall metabolism.
I have found that generally to be true as well. If I don’t eat after dinner six days out of the week and go to a party and just kind of enjoy the party and eat some treats and enjoy my time with everyone else, including the beverages and food, it doesn’t seem to derail my health program. So it’s not an all or nothing thing but strive for at least five days a week.
2. Stay Hydrated
Again, simplicity itself. We all know we should be staying hydrated. However, most people don’t. I can’t tell you how many times I do these free sessions which I do for Dirobi customers where I’ll spend 20 minutes to half an hour just helping them make any course corrections or listening to challenges they may have, and I always ask them are you drinking enough water? And they say well, I know I should and I’m probably not. I hear that over and over and over.
And so work on that before you spend any money or buy any fancy shakes or powders or programs to boost your metabolism, make sure you’re drinking enough water, because this solves a lot of problems. Our body is made up of water. Yet it’s estimated that 75% of American’s are chronically dehydrated.
If you get sick of drinking so much water all the time, you can add something like our healthy FocusUP® energy drink or Neuro Boost or our X2O product. You can add Mimi’s Miracle Minerals to your water, or Cell Fuel these are some of the products we have that can enhance your water and make it better, more interesting, adding some flavor, make it more powerful in the case of Cell Fuel and X2O.
Even edible essential oils with a citrus flavor like grapefruit, lemon, lime, orange. Just a few drops in a bottle makes water much more interesting and enjoyable. So stay hydrated. Drink half your body weight in ounces every single day. That means, if you weigh 150 pounds, drink 75 ounces of water. Weigh 200 pounds, drink 100 ounces of water.
It doesn’t include what you drink during exercise, when you’re exercising. Don’t count that water towards your daily total.
3. Prioritize Proteins
We live in a carb addicted society and protein rich foods have been proven to increase your metabolic rate by 15 to 30%. Yet instead of prioritizing protein, most people just eat a lot of low quality carbs all day long.
Now we probably need more protein than governments tell us to. We all have governments that have our best interests at heart and they try to tell us how much we should be eating. They do their food pyramids and whatever they do. However, generally speaking, I would say that the Hubermans of the world, the scientists, the PhD experts in the field who do this type of work, who actually train people and have Olympic level athletes, always recommend more protein than is typically recommended by the governments of the United States, Canada, England, Germany, and others.
How much do we need? Probably a gram of protein per pound of body weight per day. If you can’t get that much, at least half a gram of protein per pound of body weight per day, and chances are you’re not getting that much. Just track it for a few days and you’ll see. Make sure and include lean sources of protein like fish, chicken, tofu, beans, eggs and eggs in your diet.
4. Get Plenty Of Sleep
Simplicity itself, but it’s going to be really hard to positively improve your metabolism if you’re not sleeping. How much? Well, it ranges from seven to nine hours, and over time you can kind of get to know for you what works the very best.
And one of the things that I think is critical that we often overlook is trying to go to bed at about the same time every single night of the week, as often as humanly possible.
I was a struggling insomniac for years. It was really a problem in my life. It affected my day-to-day performance. It was just miserable, nights where I lay tossing and turning and could not sleep. I know what that’s like. If you’re experiencing it, I relate.
But one of the keys for me was setting a bedtime that I stuck to. For me, it’s around 10 o’clock. If I get to bed between about 9.45 and 10.15 on a regular basis, I sleep really well. I feel like a million bucks. I wake up at 5.30 or 6 in the morning, feeling terrific. I’m so glad I’ve put the insomnia behind me.
If you’re struggling with sleep issues it’s well worth hiring a sleep coach, it’s not very expensive. Try coach.me For one. You’ll find inexpensive coaches who are highly qualified who could help you to sleep if you’re having problems with it.
5. Move More, Sit Less
Number 5, move more, sit less. Is sitting the new smoking? I don’t know. But why do they say that? Well, because it does shorten your life, just like smoking does. And one of the things that’s come across my radar recently is an actual measurement that I’ve never really heard before. It comes from Kelly and Juliet Starret’s book Built to Move.
They talk about not sitting more than 6 hours a day, keeping track of your sitting hours, setting a timer for 30 minutes and then, if you’ve been sitting for 30 minutes, stand up and just walk around for a few minutes or just stretch out and then sit back down.
But try not to sit more than 6 hours a day and, of course, exercise daily, even if it’s light. Movement is absolutely key to metabolism. If you’re not moving enough, you probably know it, so just find a way to motivate yourself. Get a workout partner, do whatever you have to do to move more and sit less.
6. Incorporate Veggies And Superfood Powders
I am a huge fan of veggies and I’m a huge fan of superfood powders. I try to get veggies and or fruits with every single meal, including breakfast, but what I found is these modern superfood powders that have come along in the last 5 to 10 years just in some ways are better than vegetables.
Now, I know the purists are going to strongly disagree. However, if you look at the ingredients of our Greens And Red Superfood, there is no vegetable that can compete, because it’s got 50 different things, including multiple mushrooms. It’s got adaptogens, it’s got spirulina, wheatgrass, just to name a few. So, although I understand the whole food veggie, the carrot, the broccoli, the kale is something that I need in my diet every single day, when you add on top a superfood powder, you’re getting stuff that you just can’t get, even if you’re growing all your own food, because you can’t grow 50 veggies.
You can’t grow stuff from all around the world, right? So eat your 5 to 9 servings of whole food veggies and supplement with a superfood. It will make your digestion better. It’ll make sure you get enough fiber. It’s a fantastic combo and will directly improve your metabolism.
Remember, your metabolism is how well the chemical processes in your body work, and there’s nothing like the phytochemicals and nutrients from veggies and veggie powders to give all of those systems what they need to operate correctly.
7. Manage Stress
Chronic stress directly impacts your metabolism in a negative way. It can lead to weight gain. It can lead to anxiety, depression and even mineral depletion.
People who fire on too much cortisol on a daily basis tend to be mineral deficient. So practices like yoga, meditation and deep breathing can help you lower stress levels and maintain a healthy metabolism.
So we need less less cortisol, more Zen. Even brief moments of meditation or breathing exercises can literally slow down metabolism while we are doing them and help us physically and mentally reset. This subject deserves more time than I can give it here so if you haven’t yet added a mindfulness practice to your life, make sure you check out the Meditation 101 interview I did with Zen master Lon Young here.
And if you want to try any of the products in this blog post make sure and use code: dirobi10 to save 10%.