Lifestyle Hacks to Boost Metabolism

Our metabolism isn’t just about weight management, it is the control system to release the energy your body needs to function. If you’re feeling sluggish in mind and body, consider these tips to help biohack your metabolic pathways and unleash your energetic potential.

EVERY MEAL

• Think Protein Timing

If you’re already health conscious, you might be thinking about hitting your daily protein goals. However, if you really want to up your metabolism, you should be thinking about protein at every meal, especially breakfast! A good starting point is identifying a protein-rich source at each meal (e.g. meat, fish, beans, nuts, eggs etc.). For hard-core healthies with specific goals, or macro-trackers, approximate your total protein (typically about 1.5-2g/kg) and make sure to split your protein allocation across the day.

EVERY DAY

• B-vitamins for Best Results

The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food. Deficiencies in b-vitamins can cause fatigue and disruptions to metabolism that can cause secondary weight gain. In Asian populations, there is a higher risk of B12 deficiency due to a genetic variation (known as the MTHFR SNP) that changes the efficiency of utilization of B-vitamins.¹ In everyday terms, that means that even if you’re supplementing with B12, it might not be working the way you want.

EVERY NIGHT

• Don’t Skimp on Sleep

Sleep is intrinsically tied to our metabolism, which ebbs and flows over the day. Suboptimal sleep, classified as less than 6 hours of sleep per night, is an epidemic with around 1 in 3 people that are sleep deprived.² When we don’t sleep well, every for just one night, our hormones can become out of whack. Two key hormones, cortisol and growth hormone, that are important for glucose utilization are sensitive to poor sleep.² So when we don’t sleep well, our blood sugar is less appropriately regulated, making it easier to put on weight. On the flip side, after better sleep, you burn fat more efficiently throughout the day!

EVERY WEEK

• Lift Weights to Lose Weight

Weight training is greatly overlooked when it comes to weight loss. Studies have proven the benefits of weights for boosting resting metabolism with a 9% increase in men and a ~4% increase in women.³ In general, cardio burns more calories in a single session of the same duration but the activation of muscle fibers in weight training leads to caloric expenditure, not just during the exercise, but for hours after. Studies have shown that metabolism remains elevated for hours following resistance exercise – even for up to 38 hours!⁴ It also is great for exercising a wide variety of muscles in a single workout.

EVERY MONTH

• Metabolism IV Drip

Weekly to monthly IV drips can provide potent nutrients that help reset metabolic pathways and provide the cells with the nutrients needed to function optimally. Preliminary evidence for the efficacy of high-dose B-group supplementation shows a reduction in oxidative stress and inflammation (through increasing oxidative metabolism) and even the promotion of metabolism and energy storage.⁵

You’re ready to integrate these five easy tips into your daily routine! Focus on lean protein sources during each meal; set a wake-up time and bedtime and stick to it every day (yes, even on weekends); create a weekly workout routine that incorporates weight training; and check your B-vitamin status and select MTHFR-friendly B12.

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References:

1. Wang X, Fu J, Li Q, Zeng D. Geographical and Ethnic Distributions of the MTHFR C677T, A1298C and MTRR A66G Gene Polymorphisms in Chinese Populations: A Meta-Analysis. PLoS One. 2016;11(4):e0152414. Published 2016 Apr 18. doi:10.1371/journal.pone.0152414.
2. Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832. Epub 2010 Aug 2. PMID: 20811596; PMCID: PMC2929498.
3. Lemmer JT, Ivey FM, Ryan AS, et al. Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exerc. 2001;33(4):532-541. doi:10.1097/00005768-200104000-00005.
4. Schuenke, M.D., Mikat, R.P. & McBride, J.M. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol86, 411–417 (2002). https://doi.org/10.1007/s00421-001-0568-y.
5. Ford TC, Downey LA, Simpson T, McPhee G, Oliver C, Stough C. The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial. Nutrients. 2018;10(12):1860. Published 2018 Dec 1. doi:10.3390/nu10121860