5 Ways to Majorly Boost Your MetabolismMar 04, 2020
Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed.
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.
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.
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Highlights From 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]."
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Resources From This Episode
>> Join Zivli
>> Book a Free Zivli Discovery Call
>> Article: Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load
>> Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes
>> 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