Do you want to boost your metabolism but feel like you have tried everything? Are you over counting every calorie, not feeling satisfied, yet still not achieving your ideal weight? It is time to rethink how you approach your metabolism – read on for four tips that are guaranteed to have you ramping up your metabolism.
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1. Aim for metabolic flexibility.
If you are serious about ramping up your metabolism, then you want to be aiming for metabolic flexibility which means that your body is using whatever fuel it has at its disposal, whether that is dietary fat & stored fat, or glucose (sugar) & glycogen (sugar stores). When an individual is metabolically flexible, they not only never get cravings or feel hangry, but they are able to maintain a healthy weight without working too hard.
The best ways to achieve metabolic flexibility are through adopting a ketogenic diet (your body gets into a state of ketosis and then burns fat for energy) and committing to intermittent fasting (restricting food for 12-18 hours each day). This timeline of eating enables your body to burn enough fat to utilize for energy while also releasing a level of toxins that your body can manage. Combining intermittent fasting with cyclical ketosis is one of the quickest and most effective ways to boost your metabolic flexibility as it allows your body to get used to working with the available fuel, and ensures it won’t start panicking when you don’t have glucose or fat available.
2. Switch up your workouts.
Undoubtedly, some form of regular cardio is necessary for most people’s exercise regime; however, too much cardio and not enough strength training is only going to slow down your metabolism and make it harder for you to achieve those strong muscles that you desire. But that doesn’t mean you have to overhaul your current routine, instead aim to employ your dumbbells, resistance bands, or favorite body-weight exercises three times a week to increase your metabolism.
Recent studies have shown that even just 11 minutes of resistance training, three to four days a week, can lead to a more accelerated metabolic rate and improved fat- and calorie-burn. This is because strength training aids you in building muscle, which, in turn, increases your metabolism. Not only that, but strength training will increase your energy expenditure during a cardio session — all in all, a winning formula.
3. Focus on your gut bacteria.
Too many people overlook the importance of their gut when it comes to being as healthy as possible. There are many reasons to focus on your gut bacteria, particularly if you are looking to boost your metabolism. In your gut, there are beneficial Bacteroidetes and metabolism-thwarting Firmicutes, two organisms that play a significant role in your weight management.
In order to have a greater Bacteroidetes-to-Firmicutes ratio, you want to ensure you are eating enough high-fiber vegetables, foods high in resistant starch (such as cooked and cooled white rice), and brightly colored berries. Additionally, make sure you are feeding your gut prebiotics and natural supplements to keep it happy, as well as coffee, which is a fantastic source of polyphenols.
4. Upgrade your caffeine intake.
Good news for those of you who can’t imagine starting your day without a cup of joe – research shows that even just one cup of coffee can help rev up your metabolism for the rest of the day. Also, devouring caffeine prior to exercising can heighten the fat- and calorie-burning results of your exercise. The best way to get the most out of your morning coffee is by drinking Bulletproof Coffee – a drink that combines coffee, oil, and butter (preferably freshly ground coffee beans, Brain Octane Oil, and grass-fed unsalted butter or ghee).
Not only does this combination lead to a boosted metabolic rate, but it also helps to enhance your mood, extend your energy, suppress your hunger, elevate your physical endurance, and achieve greater mental clarity. Consider drinking some of the cold brew coffee packets each morning, before switching to green tea in the afternoon.
Are you currently struggling with your metabolism? Do you have any tips or tricks to share with the rest of the community? Alternatively, if you need help, leave your questions or concerns below!
Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.
Bulletproof Blog Posts Referenced: https://blog.bulletproof.com/slow-metabolism-causes/