Welcome to my podcast “Fire Up Your Metabolism”. 

I hope you all had a great, healthful, and productive week. As always, you can check out my Living Well Community page on Facebook to look for ideas and tips on how to live a healthy, rewarding and above all, happy life. If you’re a new listener don’t forget to subscribe to this podcast, so you’ll be notified about my upcoming episodes. You can also join my blog that precedes each podcast by clicking on the link in my show notes. And also this year I started to post the script for my podcast. It’s available on my website beyondyourscale.com in the blog section. If you’re a subscriber to my blog you will automatically receive an email with the link to the script. Enjoy!

Slow metabolism? Learn about the proven hacks to boost fat burn

Today’s podcast follows up on my blog “Unlock Your Metabolic Code” how to help you boost your metabolism and fight weight gain.

But before I go on, I want to give you the google buster question for this podcast. 44% of Americans do it every year but 80% fail. What is it? As always, I will give you my answer at the end of the podcast or you will find it on my Facebook group “The Living Well Community”.

Unfair, but true: How well the metabolism works varies from person to person. If you know how it works and what slows it down, you can get your metabolism back on track.

Stimulate your metabolism - what is possible?

How easily the body converts food into love handles is different for everyone. Our metabolism can work very quickly, making it difficult to gain weight at all. Other people have sluggish metabolisms - pounds can accumulate that stubbornly hold on despite exercise and dieting. But if you have a slow metabolism, you don't have to put up with it.

These 6 factors influence our metabolism

Do you have the feeling that your metabolism is running too slowly? Then it makes sense to get an overview of the possible reasons for this. It is also important to understand how metabolism works, how it determines our weight, and what the limits are of influencing it yourself. Targeted countermeasures are possible and not that difficult if you know the background.

1. Our diet: the basis for a healthy metabolism

If our metabolism is running optimally, it supplies each of our body cells with what they need: These include micronutrients such as vitamins and trace elements, but also energy sources such as carbohydrates, fats, and proteins. On the other hand, toxins and useless things are expelled quickly and excess pounds are slowly but surely reduced. However, our metabolism only works perfectly if we provide it with the necessary “starting material”. Ultimately, what we eat is the basis of our metabolism.

For example, if we eat an apple, it must be crushed. Once in the intestine, our body takes what is useful from it, including energy from carbohydrates and important micronutrients, which are then transported to every single cell. It would be wrong to equate digestion with metabolism, it is the first of many steps in the metabolic process. The word metabolism comes from the Greek word “Metabolismo”, which means “change”. A perfect term, because the aim of the biochemical processes is to form what the body needs from the food we consume.

Due to the diverse processes, a whole team of micronutrients takes on important tasks: For example, folic acid and vitamin B6 in the amino acid metabolism, magnesium in the protein metabolism, or zinc in the carbohydrate and fat metabolism, to name just a few. Our energy, carbohydrate, protein, and fat metabolism can only function optimally if the fine interaction of the multitude of micronutrients in our body functions smoothly.

The "helpers" of our metabolism are our body's own enzymes - they control all reactions in the metabolic process. However, enzymes often only work when they are activated by so-called "cofactors". These are trace elements such as copper, zinc, manganese, or iron or vitamins such as vitamin B1 or B6. Hormones also play a role in regulating metabolism, for example our thyroid hormones T3 and T4, the satiety hormone leptin or the hormone insulin, which transports blood sugar from the blood into the cells. Micronutrients are also indispensable for the formation of many hormones.

A balanced diet that offers us all vitamins and trace elements as well as fats, proteins, and carbohydrates from healthy sources in a balanced ratio ensures that the metabolism runs smoothly. If all metabolic processes run optimally, it is much easier for us to maintain our weight.

2. The intestinal flora: currently the subject of research

A healthy diet also influences our metabolism in a completely different way. Various groups of bacteria live in our intestines - and researchers are in the process of investigating the extent to which our intestinal flora interferes with the metabolism. For example, a one-sided bacterial colonization with firmicutes is said to be partly responsible for the fact that the body draws more calories from food.

A healthy intestinal flora is above all rich in species and should have a variety of bacteria. Depending on how we eat, the intestinal colonization is formed, positively or negatively. If we eat one-sidedly, a lot of sugar and convenience foods can lead to unfavorable changes in the intestinal flora. Herbs and wild plants also have an effect on our intestines. They have a positive influence on our intestines and can promote the formation of digestive and metabolism-promoting messenger substances and thus also have an influence on our feeling of hunger and satiety. In naturopathy, a form of alternative medicine, bitter herbs such as dandelion are also considered beneficial for fat metabolism.

3. Time and sleep: Our internal metabolic clock

Our metabolism works around the clock - but it is not always equally effective. The metabolism is also subject to an internal clock which, like our day and night rhythm, is genetically determined in us. Researchers found out that carbohydrate metabolism is more effective in the morning than in the evening. It has long been known that frequent flyers and shift workers who eat against their internal clock tend to gain weight and also increase the risk of metabolic disorders such as diabetes.

Lack of sleep and stress negatively affect our metabolism in a number of ways. For example, the carbohydrate metabolism suffers in poor sleepers and from long- term sleep disorders. In addition, the balance of hunger-regulating hormones shifts. Lack of sleep releases the appetite hormone ghrelin and reduces the satiety hormone leptin.

Constant stress impairs our fat metabolism due to increased cortisol levels and leads to increased storage of abdominal fat. In addition to nutrition, a regular sleeping rhythm and relaxation phases also have a positive effect on the metabolism.  

4. Dieting: Too much cutting out is bad for your metabolism

Eat less, weigh less - this calculation does not always add up. After the third diet at the latest, everyone will realize this. Dieting is a common cause of a slow metabolism. The reason: If we take in too few calories, our metabolism learns to get along with less and is content with the "energy saving mode". This program dates back to the days when we did not always have an abundance of food.

When there is a lack of food, the body increases its efficiency in order to get by with what little it has. Our body then begins to regulate the basal metabolic rate down and consume fewer calories. Once you start eating normally again, the body stores the excess calories as a reserve. If you leave out too many foods, you also risk deficiencies in certain micronutrients. Studies show that it can take months, sometimes even years, for metabolism to return to our previous levels after a diet. What helps? No more diets! Also make sure you eat a balanced diet with plenty of nutritious foods.

5. Hyperacidity: Brings the metabolism out of balance

If our organism is confronted with more acids than it can compensate for, this puts a strain on the healthy exchange of substances and the supply of the body's cells. You can help your body to balance the acid-base balance - if you prefer alkaline foods, then eat plenty of seasonal vegetables, ripe fruit, potatoes, salads, fresh herbs and less meat, dairy products, and sweets. Bread and pasta (preferably whole grain) should not make up more than 30 percent of the daily diet in an alkaline diet.

6. Sitting a lot: A crucial factor

Any kind of movement stimulates the metabolism and increases our basal metabolic rate. But statistics show that on many days we don't even move for more than ten minutes at a time. The older we get; the more important light weight or resistance training becomes. A large number of metabolically active processes take place in our muscles, which is why they consume significantly more energy than fatty tissue. For a person weighing 60 kg (about 130 pounds), it is an average of around 800 kcal that our muscles burn every day. Our basal metabolic rate increases even when we are not moving, so our body burns more energy even when we are at rest.

We can help determine how well our metabolism works. However, there are no miracle cures. You will achieve the best effects on your metabolism if you combine a healthy, balanced diet with more exercise. You can also enrich your diet with particularly nutritious foods such as vegetables, fruit, and herbs. These foods provide you with important vitamins and trace elements. It's worth it: Because a healthy metabolism not only affects our weight, but ultimately also our health!

Before I finish, I want to quickly recap and explain on more time how our metabolism works because there are no short cuts. A good metabolism provides every single body cell with everything it needs. And we have trillions of them. This includes energy sources, building materials and auxiliary substances such as vitamins, hormones, and enzymes. The metabolism also transports toxins and waste products out of the body.

However, if our metabolism falters, this can have a variety of effects. Possible indications of metabolic disorders can be, for example, obesity, lack of energy, moodiness, concentration problems, digestive problems or a weakening immune system.

Colloquially, the term metabolism usually means the utilization and metabolism of our meals. These primarily include carbohydrate metabolism, fat metabolism and protein metabolism.

What is fat metabolism?

Fats primarily provide our body with energy and are stored as such. The body also needs fats to form hormones and messenger substances. During lipid metabolism, the fats are first broken down into fatty acids and glycerides during digestion in the intestine. These are then transported further via the bloodstream, including to the liver.

If you take in more fat than you use up, this excess energy is stored by the body – as adipose tissue or fat, including belly fat.

What is protein metabolism?

During digestion, proteins are broken down into their components, the amino acids. They are then transported into the cells via the bloodstream. There they are used to build muscles, hormones, and enzymes, but can also be used to generate energy.

What is carbohydrate metabolism?

Carbohydrates serve our body as the main source of energy. Before it can be used, however, the complex carbohydrates must first be converted into glucose with the help of enzymes. Only when they have been broken down into their smallest components can they reach the cells via the bloodstream. Hence, the word blood sugar. There the glucose is “burned” with the help of oxygen.

The liver is an important organ for carbohydrate metabolism: It continuously supplies the organism with glucose - even when glucose is not constantly supplied through food. The liver can store glucose by converting excess glucose into a more complex sugar called glycogen. Glycogen is the storage form of glucose and is used by the cells as an energy store. It is available again when needed. In the event of an oversupply of carbohydrates, however, the liver converts the glycogen into fat and stores it in adipose tissue. If the liver has to resort to this remedy more often, there is a risk of obesity or a fatty liver.

Fire up your metabolism - is that possible?

Everyone uses different amounts of energy to maintain bodily functions. The basal metabolic rate, which is the calorie requirement that we have at rest, varies from person to person. While it is around 1600 calories for 50-year-old men, women of the same age only consume around 1300 calories. This energy metabolism at rest can be increased through exercise and sport activities.

Therefore, exercise and physical activities help the metabolism to get going: Exercise not only consumes energy, but also builds and maintains muscle mass. This automatically increases the basal metabolic rate because muscles require more energy than other tissues when they are at rest. It is therefore worth being active with sport and building muscle – preferably through regular strength exercises.

Another way to fire up the metabolism is through intensity, like interval training. In short bursts, the heart rate increases and blood circulation throughout the body improves. This way, oxygen and nutrients reach the individual cells more quickly, while waste products can be excreted faster.

On the other hand, traditional diets, and weight loss programs (for example eat less/move more) slow down the metabolism or should I say throw water on the fire.

Anyone who struggles with a "slow metabolism" often suffers from excess pounds. Losing weight is difficult, especially with a sluggish metabolism. So-called crash diets and all radical diets or weight loss programs are unsuitable in this case.

If you want to lose weight, you must steer clear of unnecessary calories and empty carbohydrates such as sugary or high-fat foods, but not important vital substances including vitamins and minerals.

I call it crap food, whereas CRAP stands for Calorie Rich And Processed.

Otherwise, the metabolism can slow down even further. Your metabolism runs on a back burner, so to speak. Fatigue and listlessness can be signs of losing weight becoming increasingly difficult or even impossible. Anyone who then (understandably) breaks off the diet will feel the yo-yo effect: the body refills its energy stores, often a little more than it needed before the diet.

If you want to lose weight permanently, you should pay attention to your diet in the long term for the sake of your metabolism, exercise frequently, stay active and drink enough water.

I hope you now have a better understanding of how your metabolism works and what you can do to fire up and strengthen your metabolism naturally. My tips should give you a enough ideas and serve as a great start to fire up your metabolism not just for you, but your family as well. 

For now, I wish you all the best, and always remember, you may not have a lot of control over how your body’s metabolism functions, but there are many ways to keep your and your family’s metabolism fired up.

Now it's your turn:

You have now received my tips how to fire up and strengthen your metabolism. What will you do? Tell me on my Facebook group “The Living Well Community”. Also, share this podcast with your friends, either in person or on social media, so you can tell them what you have learned and to find out what challenges they have. If you want to see a transcript of this podcast, check the link in the show notes to download a copy. Just leave me your email. Thank you!

For now, I want to wish you a happy and most of all, healthy and productive week. I hope I can be part of your journey and help you to succeed in all areas of life.

And here is today’s answer to my google buster question “44% of Americans do it every year but 80% fail. What is it?”

If you want to lose weight, one thing is for sure: You aren't alone. Globally, about 1 to 2 out of every 5 people are trying to shed pounds, and they're using everything from diets to exercise regimens to supplements to help them toward their goal. According to a 2017 research review by Obesity Reviews 44% of Americans are trying every year to lose weight. But long-term weight loss success remains a difficult task and the answers as elusive as ever.

Many experts define "successful weight loss" as a 10 percent reduction in body weight, maintained for at least a year. By this measure, about 20 percent of overweight people are successful at losing weight and keeping it off, according to a study published July 2005 in The American Journal of Clinical Nutrition.

The other 80% who initially lost weight on a diet or exercise program gained the weight back over time, according to a January 2018 research review in Medical Clinics of North America. Here's a closer look at the numbers:

• Within 2 years, people tend to regain more than half the weight they initially lost

• Within 5 years, people tend to regain about 80% of the weight they initially lost

So here you have it. Re-listen to this podcast, if you have to, and start or continue firing up your metabolism. Picture yourself a year from now. You won’t regret it!

I also want to remind you to leave me your email if you wish to receive a link to my blogs and podcasts. If you still feel overwhelmed keeping your resolutions, I want to remind everybody that I’d love to Skype or Zoom with you for more ideas of how I can help you start the new year right and create a Living Well, healthy, and happy lifestyle for you and your family.

Check out my great packages & as always, our first get together is free! You can find the link to all my personalized coaching services in the Show Notes. Take a look and let me know how I can help.

And, of course, I am continuing to work hard so you can join me for my upcoming digital course: “28 Days To A Healthier You”. It’s the perfect way to enjoy the journey how to live a better, healthier, and happier life. Don’t forget to check out my show notes and my website BeyondYourScale.com for tips, recipes and so much more information.

Take care for now and thank you so much for staying tuned. I love having you & look forward to getting to know you better soon! Have a safe & happy rest of the week.