Your metabolic health holds the key to unlocking your energy levels, body composition, and overall well-being. In this article, we'll dive into the intricacies of metabolic function, explore the factors that can either accelerate or hinder your metabolism, and provide practical strategies to optimize your body's metabolic efficiency.
What is metabolic health?
To understand metabolic health, let's take a look at this video:
In essence, metabolic health refers to how effectively your body converts food into essential components like sugar, fats, amino acids, and nutrients that fuel your body and support its various systems.
The state of your metabolic health influences your body's blood sugar regulation, fat storage, weight management, energy production, cholesterol and lipid levels, and immune function.
What slows down your metabolism?
Several factors can contribute to a sluggish metabolism, including:
Aging
Sedentary lifestyle
Chronic calorie restriction, including extreme low-carb diets
Chronic undernourishment
Hormonal imbalances
Chronic stress
Overtraining
What boosts your metabolism?
On the flip side, there are various factors that can enhance your metabolic health, such as:
Adequate nutrition and hydration
Proper sleep and rest
Regular physical activity tailored to your body's needs
How to measure your metabolic health
Dr. Paul suggests aiming for the following metrics to assess your metabolic health:
Fasting insulin: <5
Triglyceride/HDL ratio: <2
Vitamin D: ≥40
Body temperature and pulse rate:
Ideal waking body temperature: 97.8-98.2°F
Ideal waking pulse rate: 78-85 BPM
Ideal body temperature after breakfast: ≥97.8°F
Ideal pulse rate after breakfast: ≥80 BPM
Ideal afternoon body temperature: ≥98.6°F
Ideal afternoon pulse rate: ≥85 BPM
Bowel movements: ≥1 per day
Additionally, you can qualitatively assess your metabolic health by considering factors such as your mood, mental clarity, skin and joint health, libido, and digestion.
What can you do today to support your metabolic health?
If your metabolic health needs improvement, here are the top five strategies that have helped others:
Eat three balanced animal-based meals a day, including snacks with digestible fruit, animal protein, and saturated fat.
Ensure 8-9 hours of quality sleep every night.
Stay hydrated throughout the day with fruit juice, raw milk, and other nutritious beverages like homemade lemonade.
Walk outside daily during sunrise or sunset.
Engage in strength training at least twice a week, targeting all major muscle groups.
By implementing these practical tips and making positive lifestyle changes, you can support your metabolic health and unlock your body's full potential for vitality and well-being.
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