{"id":548,"date":"2021-10-15T12:31:00","date_gmt":"2021-10-15T07:01:00","guid":{"rendered":"http:\/\/ultrahumanblog.analysedigital.com\/?p=548"},"modified":"2022-12-20T09:31:18","modified_gmt":"2022-12-20T04:01:18","slug":"what-does-it-mean-to-speed-up-your-metabolism","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/what-does-it-mean-to-speed-up-your-metabolism\/","title":{"rendered":"What does it mean to speed up your metabolism?"},"content":{"rendered":"\n

What is metabolism?<\/h2>\n\n\n\n

Metabolism is commonly defined as \u201cthe sum total of chemical reactions in living cells that keep an organism alive.\u201d It often refers to the processes by which organisms extract energy and nutrients from food, break down sugars and fats to extract energy, synthesize proteins, and regulate the flow of this information.<\/p>\n\n\n\n

Metabolic rate, or Resting metabolic rate (RMR) is a measurement of how much energy (calories) the body burns<\/strong> while performing basic functions when you are at complete rest\u2014for instance, while you\u2019re laying in bed or watching television. Basal metabolic rate (BMR) is the amount of energy per unit of time a person needs<\/strong> to keep the body functioning. These two measurements are often used interchangeably, but they are slightly different. This means that metabolism is how quickly your body burns food for fuel. But it also helps your body to carry out various essential functions\u2014storing and burning fat, regulating sugar levels and keeping your neurons healthy. The resting metabolic rate accounts for about 60-75% of the daily calorie expenditure by individuals. For men, the average BMR range is between 1600 to 2000 kCals per day (or 7100 kilojoules per day), while for women it is between 1300 to 1550 kCals per day (or 5900 kilojoules per day). It is influenced by several factors, such as weight, height, age, gender, etc., but generally declines by 1-2% each year as you get older.<\/p>\n\n\n\n

Metabolism is personalised<\/h2>\n\n\n\n

It is important to remember that metabolism is not a one-size-fits-all approach. Metabolism involves complex molecules and interrelated pathways and the metabolic rate varies from person to person. Your metabolism is not 100% under your control. There are a variety of different factors that go into making your metabolism what it is, like your body type, gender and age, as well as various others that are entirely individual.<\/p>\n\n\n\n

Measuring the rate of a person’s metabolism is done through a process called indirect calorimetry. This process computes things such as oxygen consumption or carbon dioxide production in order to calculate how much energy a person consumes at rest over a period of time. Although the measurements may vary, you can work towards optimising your metabolism and metabolic health by developing some basic habits.<\/p>\n\n\n\n

Optimising metabolism<\/h3>\n\n\n\n

Increasing the metabolic rate can help in burning more calories. The following ways have been shown through various studies to boost metabolism rates:<\/p>\n\n\n\n

Exercise: <\/strong>From High-Intensity Interval Training (HIIT) to anabolic<\/em><\/a> and catabolic workouts to non-exercise activity thermogenesis (NEAT), your levels of physical activity have a strong link with metabolism. Activity energy expenditure (AEE) includes exercise and non-exercise activity thermogenesis (NEAT). Exercise and NEAT can comprise 20\u201350% of total energy expenditure. NEAT is everything that we do that is not sleeping, eating, or sports-like exercise.<\/p>\n\n\n\n

Diet:<\/strong> What you eat is an important contributor to your metabolism. Nutrients serve a key function in the process of breaking down your food and affect the hormones which regulate metabolism. Hence, having a well-balanced diet is an essential aspect of metabolic health. High fibre foods, plant-based proteins and iodine-rich foods are some of the thermic foods<\/em><\/a> that are associated with supporting a healthy metabolism.<\/p>\n\n\n\n

Sleep:<\/strong> Various studies<\/em><\/a> have shown the ways in which sleep affects hormonal and metabolic processes in our bodies. Sleep is important in maintaining metabolic homeostasis. Sleep deprivation and disorders can have a profound impact on our metabolic health and lead to greater levels of stress, glucose intolerance and insulin resistance. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance, and insulin resistance. One of the reasons for this, suggested by epidemiological studies, is that lack of sleep has an effect on glucose metabolism and the metabolic rate.<\/p>\n\n\n\n

Stress:<\/strong> Studies<\/em><\/a> have shown that anxiety and stress can derail your metabolism in different ways. Chronic stress can have an impact on metabolic health, and can even impair the function of insulin or affect glucose metabolism. Similarly, metabolic disturbances have been linked to mental health disorders such as depression and anxiety.<\/p>\n\n\n\n

Examining these factors in greater detail, we can see how they play a role in our metabolic health and consider the research to discover the most effective ways to improve our metabolic rate.<\/p>\n\n\n

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EXERCISE<\/h3>\n\n\n\n

We all know that exercise is important in maintaining health and fitness, but the way in which different forms of exercise impact metabolism can help us choose the most appropriate workouts for our bodies. Regular training increases blood flow in the muscular system, oxidative capacity, lipid metabolism and signalling proteins which enhance insulin action, leading to better metabolic health. Depending on whether you practice high-intensity workouts or mild cardio\/low-intensity activity, the body and metabolism are impacted, triggering either anaerobic or aerobic responses that break down glucose in different ways<\/a>.<\/em><\/p>\n\n\n\n

Studies have also shown that regular exercise can boost metabolic rate even hours after physical activity, and that mild activity can also improve metabolism. While lack of exercise can be detrimental to the metabolic rate, over-training can also have a negative effect on metabolism. If the rest, recovery and nutrition received by the body are not enough, it tends to store fat as a response to lack of nourishment or calorie deficit, which can lead to disruption in the metabolic process.<\/p>\n\n\n\n

Based on different studies and research papers, the scientific consensus seems to suggest a number of things when it comes to exercising that can help to boost metabolic rate.<\/p>\n\n\n\n