Want to Boost Your Metabolism? Try These 3 Things Today...
by Joseph Mercola: The
Cholesterol Myth That Is Harming Your Health
suggests eight ways to boost your metabolism and keep unwanted pounds
from your waistline. Here are a few of them:
Intervals Periodic fast-paced intervals raise your
metabolic rate higher than a steady cardio workout can.
Green Tea A study found that people who drank three
to five cups daily for three months cut 5 percent off their body
Caffeine Coffee drinkers have a 16 percent higher
metabolic rate but make sure you take it early to avoid sleeping
More Muscle Lean muscle mass boosts your metabolism
and makes losing weight more easy.
Up Heavier Weights Use heavy weights at a very slow
rate to break down your muscles. Your metabolism goes up while your
body makes muscle repairs.
news, the results of an epidemiological study showed that the metabolic
syndrome, a condition associated with cardiovascular disease and
type-2 diabetes, is related to a poor diet low in micronutrients.
examined the relationship between the metabolic syndrome and micronutrients
such as folate, zinc and vitamins C, B12 and E. After adjusting
for age and sex, they found significant relationships between the
metabolic syndrome and two of the micronutrients, vitamins C and
[the researchers] observed a significant relationship between the
metabolic syndrome and C-reactive protein (CRP), a marker of low-grade
inflammation that has been associated with cardiovascular disease
risk. High CRP blood concentrations were seen in almost half of
A few of the
techniques mentioned in the Yahoo article have merit, while others
are dubious at best. For example, if your goal is to improve your
metabolism, I wouldn't give much attention to strategies like
In all honesty,
if you truly want to boost your metabolism, I recommend focusing
on what really works, which I'll discuss in this
comment. Sure, thermogenic foods (such as green tea for example)
may help, but if you're really going to do it, why not maximize
your chances of success rather than dallying around?
So, quit pretending
quick fixes like tea or caffeine will do the work for you, and address
the root instead. In this comment, I'll address three potent natural
ways to optimize your metabolism:
particularly high-intensity interval training and strength training
Are You Getting
If you could
choose between diet or exercise, diet would have far more influence
on your weight than exercise, but of course you should do both.
Many people simply are seriously confused on this issue. They believe
that if they are exercising appropriately then they really don't
have to be careful with their food choices. Well this simply is
If you want
to lose weight it will be VERY important to eliminate sugar from
your diet in all forms. This would be the obvious source of sugars
in processed and junk foods, but also hidden ones in apparently
healthy foods. What are some of these healthy foods?
Well they all
relate to carbohydrates. The first major area is grains, even organic
unprocessed whole grains. While these are certainly far better than
those that are processed or have bromine added to them as a bleaching
agent, it will be important to limit these as they do break down
to simple sugars and will frequently contribute to insulin resistance,
which is the primary reason that contributes to inability to lose
will not be successful in losing weight if they are consuming large
amounts of grains or grain-like products, like corn, pasta, rice
and potatoes. Fruit juices should also be avoided and it would be
wise to limit your total fructose intake from fruit to below 15
grams per day. You can see
the table in a previous article for a detailed breakdown of
how many grams of fructose in most fruits.
food that should be limited until you reach your ideal weight is
milk. Of course I advise the avoidance of all pasteurized dairy
but even raw milk, not so much cheese or whey protein, has loads
of lactose which is a simple sugar that can impair your ability
to lose weight. So drop the milk until you reach your target weight.
want to eat a diet tailored to your individual nutritional type,
to ensure you're getting the nutrients your body needs
to thrive. The ratios of fats, carbohydrates and protein differs
from person to person, and while some thrive on greater amounts
of vegetables and very little meat, for example, others will experience
deteriorating health unless they eat sufficient amounts of high
To help you
determine your nutritional type, I now offer my entire
online nutritional typing program, FREE of charge. We previously
used to charge $29 for this test and many thousands had purchased
the test at this price but we now make it available at no cost to
there's evidence that certain micronutrient deficiencies can significantly
contribute to health problems such as metabolic syndrome. (Metabolic
syndrome is the name for a collection of disease risk factors
caused by insulin resistance, which predispose you to illnesses
such as diabetes, heart disease and stroke.)
recent study investigating the connection between metabolic
syndrome and micronutrients such as folate, zinc, and vitamins B12,
C and E, found significant relationships between metabolic syndrome
and vitamins C and E deficiency.
has also been linked
to vitamin D deficiency in previous research. While nutritional
typing prescribes varying amounts of fats, carbs and protein depending
on your type, everyone needs micronutrients such as minerals
and vitamins especially vitamin D, which most people are
deficient in, regardless of where you live.
optimal sun exposure (or taking an oral supplement) is important,
as is making sure you're eating sufficient amounts of fresh vegetables,
if you want to have a healthy metabolism.
Metabolism with Peak 8 Exercises
Over the past
decades, the science of exercise has revealed new and intriguing
facts about how exercise creates the health benefits we typically
associate with it, and why different kinds of exercise will yield
One of the
most important findings of late is how you can exercise more
efficiently and effectively to maximize results. After all,
if there's one thing people seem to have too little of these days,
As it turns
out, one of the most effective types of exercises is also the most
time-efficient, namely high-intensity interval training such as
8 exercises. Peak 8 can be done in a mere 20 minutes, two to
three times a week. (The actual sprinting totals only four minutes
What's so great
about high-intensity interval training?
metabolism and increasing fat loss is just the beginning. It's also
a potent "anti-aging" strategy, as it will naturally increase your
body's production of human growth hormone (HGH). As you reach your
30s, you enter what's called "somatopause," when your levels of
HGH begin to drop off quite dramatically. This is part of what drives
your aging process. Your HGH levels decrease naturally as you age,
but people in this age group also tend to fall into increasingly
sedentary life styles, which further exacerbate matters.
of your age, incorporating Peak 8 style exercises can have a dramatic
impact on your overall health by improving metabolism and boosting
your levels of HGH, also known as "the fitness hormone." Once you
regularly participate in these 20-minute exercises about twice a
week, most people notice the following benefits:
in body fat
- Firmer skin
and reduces wrinkles
in energy and sexual desire
athletic speed and performance
to achieve your fitness goals much faster
How to Properly
Perform Peak 8 Exercises
thing about Peak 8 exercises is that you can perform them with virtually
any type of exercise; with or without equipment. So you require
neither access to a gym or exercise equipment, although having them
can provide you with a greater variety of options. But you can just
as easily perform Peak 8 by walking or running outdoors.
As I mentioned
earlier, you only need to do Peak 8 exercises two or three times
a week. As a matter of fact, doing it more frequently than
that could be counterproductive. Instead of doing it more frequently,
you need to make sure you're really pushing yourself as hard
as you can during those two or three weekly sessions.
The key to
performing Peak 8 exercises properly is to raise your heart rate
up to your anaerobic threshold. Keep pushing at maximum
effort for 20 to 30 seconds, and then rest for 90 seconds.
Repeat this cycle for a total of eight repetitions.
In this video,
Phil Campbell and I demonstrate how it's done.
Here's a summary
of what a typical peak fitness routine might look like using a recumbent
- Warm up
for three minutes
as hard and fast as you can for 30 seconds. You should be gasping
for breath and feel like you couldn't possibly go on another few
for 90 seconds, still pedaling, but at slower pace and decreased
- Repeat the
high-intensity exercise and recovery 7 more times
For more information,
please see this previous
article. On a side note, the Yahoo Shine article above recommends
eating a big breakfast with plenty of fat to boost metabolism for
the rest of the day. However, beware that consuming a high-fat
meal prior to doing Peak 8 exercises will actually impede proper
HGH production! Since HGH production is a major health benefit
of interval training, following that advice would be counterproductive
to say the least...
is Also Important
popular belief, weight lifting is not just for hard-core gym rats
and exhibitionists. Having more muscle on your frame is actually
the best "fat-burning friend" that you will ever have.
One pound of
fat takes up five times more space on your body than muscle, which
means you can gain a pound of muscle and lose a pound of fat, and
while your weight stays the same, you will actually shrink in size.
This is because muscle is denser than fat, and takes up less space
on your frame, pound for pound. The advantage of gaining more muscle
is that it helps you burn more calories, without you having to actually
This is because
muscle is anabolic and demands energy just to sit on your frame
– even when you sleep. For every pound of muscle that you gain,
your body will burn approximately 5070 calories more per day,
and burning more calories leads to a reduction of excess fat.
weight lifting is another essential part of a healthy fitness routine,
regardless of age.
between Your Metabolism and Your Sleeping Habits
Many are still
in the dark about the profound implications of sleep, or lack thereof.
But your biological
rhythm of sleeping
and waking, also known as your circadian rhythm, is intricately
tied to your metabolism and cannot be overlooked. The 24-hour
circadian rhythms govern fundamental physiological functions in
almost all organisms. These circadian clocks are the essential "time-tracking
systems" in your body, and when they're disrupted, poor health through
a variety of mechanisms can ensue.
In terms of
your metabolism, researchers
have discovered that an enzyme protein which is an essential
molecular gear of the circadian machinery interacts with
a protein that senses cell energy levels and modulates metabolism
and aging. So there's a tightly regulated codependency
between your circadian clock and your metabolism and cellular performance.
This also suggests
that proper sleep and diet may help maintain or rebuild the balance
between your circadian clock and your metabolism, and could also
help explain why lack of rest or disruption of normal sleep patterns
can increase hunger, leading to obesity-related illnesses and accelerated
to realize that your circadian
rhythm evolved over hundreds of generations to align your physiology
with your environment, which involves sleeping at night and staying
awake during daylight hours. If you deprive yourself of enough
hours of sleep, you're effectively disrupting your biological
processes, including those regulating your metabolism.
lack of sleep has been shown to affect levels of leptin and ghrelin,
two hormones linked with appetite and eating behavior. When you
are sleep deprived, your body decreases production of leptin, the
hormone that tells your brain there is no need for more food. At
the same time it increases levels of ghrelin, a hormone that triggers
The end result
is decreased satiety, hunger pangs, and a sluggish metabolism...
How to Tune
Your Body Clock for Optimal Health
In order to
maintain a healthy circadian rhythm, it's important to have consistent
regular exposure to bright light during the day and sleep in absolute
darkness at night. To ensure complete darkness, I highly recommend
using blackout shades or drapes and to turn off all the lights in
your room, including night lights.
As for the
number of hours of sleep, there's no one-size-fits-all number of
prescribed hours. The right amount for you is based on your
individual sleep requirements, although there's some evidence
indicating that somewhere around seven
hours a night is ideal from a general health perspective.
factors can influence the amount of sleep you need, such as pregnancy,
illness and stress levels, for example. As a general guideline,
if you feel sluggish and foggy-headed upon waking, you're likely
not getting enough sleep, or the quality of your sleep is not very
guidance on how to improve your sleep, please review my 33
Secrets to a Good Night's Sleep.
many people are quick to jump on the pill wagon once they start
having sleep problems. But sleeping
pills come with numerous side effects and can cause more harm
than good. Better alternatives include using the Emotional
Freedom Technique (EFT), listening to a brainwave
synchronization tape, or trying a natural
remedy that can do the job without the side effects.
Weight Loss Tips
Once you find
a few healthy high-quality meals it is perfectly acceptable to eat
those same meals over and over again. You can vary it with herbs
and spices. Please make sure that you are drinking large quantities
of clean water as this will prevent you from getting dehydrated
and also facilitate any detoxification process that your body is
twist to losing weight is explained by Tim Ferriss in his recent
Four-Hour Body suggests it is helpful to have one-day-a-week
where you are completely off your ideal food choices. On that day
you can eat all the food you want.
I would recommend to still make it healthy choices, like whole grain
breads instead of white processed breads. You can have as much fruit
as you want during this one day a week binge day. The KEY though
is to restrict the off-the-program meals down to one day per week.
This will dramatically
improve your compliance and ability to stick with the program and
may have some metabolic benefits by not down-regulating your thyroid.
is a Sign of Good Health
In the end,
having a healthy metabolism is the beneficial outcome of having
a healthy lifestyle not the result of frequenting Starbucks
every morning. There are few, if any, shortcuts.
with a focus on interval training and building muscle, eating a
nutritious diet and getting a healthy amount of sun exposure, along
with solid sleeping habits can go a long way toward optimizing your
metabolism and building a solid foundation for good health.
2011 Dr. Joseph Mercola
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