Feed Your Need: Transform Your Metabolism
METABOLISM: The rate at which your body breaks down the nutrients in food to produce ENERGY. It is the rate at which yourbody burns calories.
- Heredity, genetics, hormones,
- Your baseline metabolism is determined at BIRTH (This is your “set point”)
- thyroid, and insulin are the other important metabolic factors!
- Whether you have a fast or slow set point . . . all metabolisms work the same way!
- Stress, caloric intake, exercise, and medications also play a role.
- Toxic Stress = Toxic Weight Gain (childhood trauma, perfectionism, relationship changes, job stress, acute or chronic illness, dieting, affects of menopause)
- Knowing your RMR (Resting Metabolic Rate) can help you put together a more effective diet and exercise program.
- You can raise your RMR by creating a consistent daily eating and exercise pattern which capitalizes on how the metabolism works.
- Even if you have a slow metabolism you can lose weight by building more muscle and losing fat.
Peak Metabolic Times:
- Metabolism begins to rise around 6-8am Your body is coming off an overnight fast – feed it to jump start your metabolic engine. Stoke the fire!
- Metabolism stays on the rise from 8am – 3pm = Keep Stoking the Fire with Fuel!
- Capitalize off these times by eating a healthy breakfast, mid am snack, and lunch spaced every 2-3 hrs apart (most of your daily calories should be consumed early in the day)
Non-Peak Metabolic Times:
- Metabolism begins to decline around 3-7pm = Keep Stoking the Fire with Fuel!
- Metabolism declines again between 7-11pm = Slow down the Fuel Source your body is preparing for rest.
- Metabolism is at its lowest point between 11pm – 6am (during rest) No Fuel Intake Needed!
- Learn to capitalize off these times by eating a healthy afternoon snack, dinner, and maybe even a PM snack spaced 2-3 hrs apart
- During and after exercise (temporary increase)
- During and after eating (temporary increase)
- When you eat 5-6 smaller meals throughout the day (temporary increase)
- When you exercise between 6-10am your metabolism will stay elevated longer throughout the day (temporary increase)
- When you change your body content by increasing your lean muscle mass (permanent increase) Build more muscle – reduce body fat! Muscle is alive and burns more calories! What do you feed live muscle = Live Fuel Sources! Steer clear of over processed food it builds Body Fat = Storage!
- When you restrict calories (temporary decrease)
- When you don’t exercise regularly (temporary decrease)
- When you eat sporadically throughout the day without an eating schedule (temporary decrease)
- When you change your body content by decreasing your lean muscle mass (permanent decrease)
Knowing when and how to continually feed your metabolism is critical to building a healthy body along with proper exercise to meet your fitness goals. Food and exercise are your two major control-ables! Learn to control them!