I hear this often among patients, and the good news is that no, you’re not cursed and yes, you can fix your metabolism.
It’s important to remember that you are unique: Everyone was born with a different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. If you can remember high school biochemistry class, you know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
Think of mitochondria as little combustion engines. When scientists talk about metabolism, they often refer to mitochondria. Effective mitochondria mean your body efficiently burns calories and you have a fast metabolism. Ineffective mitochondria don’t burn calories and slow down your metabolism.
The Causes of a Slow Metabolism
Some of this is genetically determined. Research shows if you have a parent or sibling who has type 2 diabetes, your mitochondria are likely to be 50 percent less effective at burning calories than the average person, even if you are thin.
However, the biggest hit comes from your diet. More than flavors and calories, food becomes information that tells your cells and mitochondria what to do. When you eat lots of sugar and processed, inflammatory foods including refined oils, or simply consume too much food period, you overload your energy factories and damage production.
Likewise, starvation mode means your body clings to fat. After all, your body’s number one priority is keeping you alive, not necessarily fitting into that bathing suit when summer arrives. In fact, your body is extremely well adapted at holding on to fat.
Yo-yo dieting, under-eating, calorie-restrictive dieting or other extreme measures force your body’s metabolism to slow way down and store fat for that “rainy day” that never comes.
To optimize mitochondria, then, you want to eat the right kinds of foods and eat enough of those foods.
Your gut microbiome can even be a problem if unhealthy, inflammatory bugs outnumber the good bugs. These bad bugs release toxins called lipopolysaccharides. You absorb these toxins, creating inflammation and damaging your mitochondria. Anything that causes inflammation and oxidative stress damages your mitochondria.
Fortunately, you have the power to increase the number and function of your mitochondria. You can’t turn back the clock, but you can take these seven steps to keep your mitochondria healthy and optimize your metabolism.
1. Eat plenty of healthy fats.
Healthy fats like avocados, nuts and seeds, along with wild, fatty fish are your mitochondria’s preferred fuel. My favorite “gasoline” for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil. I provide an extensive plan to utilize these and other healthy fats in my new book Eat Fat, Get Thin.
2. Go for color.
While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods. Colorful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress.
3. Avoid sugar and flour.
High-glycemic, high-carb foods put tremendous stress on your mitochondria. In fact, quick absorbed carbs are the biggest driver that damages your entire system. My 10-Day Detox Diet Program includes low-sugar, delicious foods that kick-start weight loss and overall health.
4. Stop obsessing over numbers.
Quality over quantity becomes key for optimizing mitochondria. That said, if you’d like to know how much you should be eating, calculate your resting metabolic rate (RMR) or the total number of calories your body needs to survive at complete rest. If you eat fewer calories than your RMR, your body thinks it is starving. Calculating your RMR is easy. If you are average size, take your weight in pounds and multiply by 10. If you are very muscular and lean, multiply your weight by 13. If you are very overweight, multiply it by 8. Eating less than your RMR means your body goes into starvation mode.
5. Move more and faster.
Research shows high intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) coupled with strength training is an excellent way to make new, improved mitochondria. Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories. You can learn more about an effective exercise plan here.
6. Take energy-boosting nutrients.
These include coenzyme Q10 (CoQ10), alpha-lipoic acid, N-acetyl-cysteine, carnitine, B-complex vitamins, and omega-3 fats. You can find these and other supplements that help speed up your metabolism and lower inflammation in my store.
7. Get great sleep
Studies show insufficient sleep exacerbates inflammation, increases heart disease risk and hinders our immune, brain and cellular performance. To remedy that, get eight hours of solid, consistent sleep nightly. You can improve sleep with these eight simple hacks for a better night’s sleep.
Simply put, you have tremendous power over your metabolism and your health. Mind your mitochondria, and you’ll increase your metabolism to become fit and healthy. Even if you’re predisposed to certain genes, you can control them with healthy eating and lifestyle choices. You are never stuck.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
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Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.