4 PROVEN Ways To Boost Your Metabolism

4 PROVEN Ways To Boost Your Metabolism

November 4, 2019 21 By Jose Scott


Hey guys, so let’s talk about four ways
you can actually boost your metabolism. Now it’s important to say that it
doesn’t matter how much you boost your metabolism if you’re still eating too
much or you’re not exercising enough or both, right? So keep that in mind I I have
to say that. But I’m going to go through four ways you can actually increase your
metabolic rate which can help you achieve your goals, be healthier, lose
weight, etc, etc… So, the first one is putting muscle on your body. Now the
reason why you want to put more muscle on your body is because the more you
have the more calories you’re going to burn. So basically it becomes one of if not
the most effective ways of boosting and your metabolism because if you can
manage to gain muscle you’re gonna burn more energy by doing nothing, right? So
someone with heaps of muscle versus someone with no muscle they’re just
gonna burn more calories by doing nothing! Muscle is metabolically active.
So you need to find a way which works for you that you can add muscle onto
your frame on a consistent basis. Now the first thing that might come to mind is
weight lifting and weight lifting is great but, it’s not for everyone, right?
What I personally recommend and what I found has worked for me just over the
years, first when I was a teenager I started with a lot of bodybuilding and I
was doing lots of weight lifting then I got into powerlifting which is super
cool, but over the years I’ve found that the most sustainable thing for me
personally is just doing a lot of running first of all just for
cardiovascular health, but doing lots of calisthenics. So just mastering things like the pull-up. I think that the pull-up is
probably the best full-body workout you can do because first of all the rate of
injury is going to be super low if you’re doing it right, you’re going to
get a full workout for your core as well and just building up your back is gonna
be great for your posture and arms and everything and it’s just gonna build a
lot of muscle on your frame and keep you athletic and I personally think it’s the
best exercise you can do. So if you’re struggling to find a place to start with
putting muscle onto your body then I recommend choosing the pull up and then
just mastering the pull up. But if you’re really keen to get into strength
training which can be a great start as well I recommend strong lifts 5×5, these
are all great programs that you can use to kick-start the muscle building process. So I’ll link all those in the description (obviously I’m
not going to go through those things in this video), but that’s the first one
putting on muscle onto your body that’s gonna boost your metabolism a lot! Now, let’s move on to number two. So number two is working on your insulin levels
and more specifically increasing your insulin sensitivity. So lean people are
going to be more insulin sensitive than obese people who are going to be insulin
resistant and basically insulin is like a key lock right and allows glucose and
sugars from food to go throughout the body. So it unlocks the key for those
sugars to go throughout the body and when you’re insulin resistant, when
insulin is being stimulated too much then your body can’t process sugar
properly and that’s what ends up happening to obese people and then
furthermore to the pre-diabetic and type 2 diabetic people if insulin is
being stimulated and provoked too much for too long. So there are a few
things you can do to increase your insulin sensitivity which is going to
help increase your metabolism and firstly as we said before it’s doing
exercise, but both anaerobic and aerobic exercise is going to help improve and
increase your insulin sensitivity. Other things you can do: cut out sugar
from your diet, right? You do not have to cut out carbohydrates, you can eat fruit
if you’re doing a diet that has a lot of fruit in it, that’s fine, right? It’s not
going to cause problems for you if you’re a reasonably healthy person and
you’re just trying to keep healthy. The only time where fruit could ever be
a problem is you know with with diabetics who were eating like mangoes
that could have an impact, potentially, it’s arguable. But what I want you to do
if you really want to boost your metabolism is eliminate sugar from your
diet. You can have fruit like I said but cut out the processed sugars, refined
carbohydrates try to minimise grains, it’s fine to have sweet potato
and yams and these sorts of things these are completely okay. Even better is
the green vegetables these are great as well. But just please
eliminate those sugars from your diet the catastrophic, right? And the next
thing you can do is implement intermittent fasting and intermittent fasting is great
because basically it increases insulin
sensitivity and a lot of studies have actually shown that it boosts your
metabolism from between 3.6 to 14 percent. Now that goes
against the dogma that we’ve had for the last 100 years which says that you
should eat frequent meals to boost your metabolism, but the truth is that that’s
actually wrong and fasting and periodically abstaining from food for 16,
18, 20, 22 hours per day (which is isn’t that long to be honest), actually has a
very positive effect on your metabolic rate and although it’s not that
significant you know 3.6 to 14 percent, it’s enough to make a
difference and that could be the difference which allows you to lose the
weight and drop into a caloric deficit. So intermittent fasting, cut out the sugar
and exercise on a regular basis. These are three important things you can do to
manage your insulin levels and therefore increase your metabolism. All right so
let’s move on to number three. Now number three is eating thermogenic foods. So
you’re probably heard of the whole thing where people tell you to eat spicy foods
to boost your metabolism and we’ll get into them and second the first I want to
talk about something called protein, right? You know protein is you’ve
seen all the protein shakes around, you’ve probably drunk a few yourself
maybe you drink one right now while you watch this video. But protein is the most metabolically active and thermogenic macronutrient
that we have, that means that it takes a lot of energy to digest. Therefore consuming protein over something like carbohydrates allows you
to burn more calories from that. So something like meat or fish can actually
increase in metabolic rate between 15 to 30 percent. Now you
shouldn’t necessarily be having more protein, more protein, more protein and
just eating your entire diet from protein in order to boost your
metabolism because that’s going to cause a lot of other problems – constipation,
increased risk for certain cancers… so protein is very overrated actually, but
as long as you’re having between 0.77 to 0.9 grams per pound of body weight and perhaps a little bit more if you’re in a very big caloric deficit, you’re gonna get all the benefits of protein
for protein synthesis for example and with that amount you’re also going to
get all the benefits from the thermogenic effect of protein. So
remember with protein more isn’t necessarily better but it is
very important and it’s a very great way to increase your metabolic rate and also
it’s a food which is very satiety meaning it makes you full. So it can be a
great way to suppress your appetite and get rid of some of the cravings that
you’d get from sugar. So we’re placing some sugary foods with some quality
sources of protein, like salmon or like soybean, this can be a great strategy to
incorporate into your routine. So coffee is also another way to boost your
metabolism, it’s another thermogenic food you could say and many studies show that
it boosts your metabolism up to eleven percent which is actually quite
significant. All these studies by the way will be in the description. Again it’s
not like caffeine in itself and drinking more coffee is going to help you lose
weight, but drinking some coffee while you’re in a fast state can
actually have quite a pronounced effect on your metabolism when you consider the
fact that fasting will be increasing your metabolism slightly, the caffeine
will be increasing your metabolism slightly, so you can see that when you
combine all these things together the effect can actually be quite significant
and if you’re exercising you have caffeine and your fasted, that might
be beneficial. Remembering that it’s it’s all coming down to what you’re doing for
the whole day and your caloric intake over the week is much more important for
overall fat loss um but this isn’t to say that these sorts of strategies and
tools can’t be of help to that goal. So you don’t want to be drinking more and
more coffee, three, four, five cups a day in order to boost your metabolism, right?
The benefits just not worth the stress that would have when your adrenal gland
and the amount of cortisol you’re pumping out of yourself so
something better you can do is you know have you a cup of coffee if you’re a
regular drinker maybe even two, but try to incorporate more green tea into
your diet. So, green tea has caffeine albeit much less than coffee, but it also
has something called L-theanine, an amino acid which counteracts imbalances the
very adrenal effects of caffeine. So it gives you the mental cognition and focus
that caffeine gives you but also kind of calms you down so you don’t get jittery
and that’s why green tea is very soothing. So again green tea might not have the effects that caffeine from coffee would
have on your metabolism, but it’s so going to have a slight increase, it tastes great as well, it has lots of benefits from the antioxidants inside it
and it’s gonna be quite soothing and mellow over from the L-theanine that it
has inside. So coffee in combination with green tea is something I recommend and
always try to opt for green tea over caffeine because if you’re having
caffeine after 12:00 o’clock, 1:00 p.m. it’s gonna have an effect on your sleep,
right? Because the half-life of caffeine actually lasts for a number of
hours after you drink it. So spicy foods as well do increase your metabolism
and they are thermogenic, but again the effect isn’t significant enough to just
pile up the spicy food and then not exercise or not take care of your
calories because boosting your metabolism. So all these things can be
useful, yes, but don’t rely on them, that’s my point with this section of the
video. Now the last point is just taking care of your gut microbiome. So your gut
microbiome is so fundamental to your health. You know, Hippocrates the ancient physician said all disease starts in the
gut and whilst that’s not completely true a lot of it does, right? We have 90%
of our neurotransmitter serotonin is produced in the gut, we have the neurons
and the gut. The guts is intimately connected with the with heart and the
brain and it affects how we think and of course it’s important for our
digestion, so we have to take care of the microbiome in there, we have to
diversify the bacteria that are in our gut, we have to promote good bacteria
in there by consuming probiotics by consuming prebiotics (a special kind of
fiber) in order to harvest the greatest environment for those beneficial
bacteria to flourish. So some things you can do to improve the good bacteria
in gut are firstly to consume prebiotics, not probiotics, prebiotics
being a special kind of fiber mainly found in the skin of fruits and
vegetables. So next time you’re cooking that potato
or whatever leave the skin on for that special prebiotic fiber, eat a wide wide
variety of fruits and vegetables as opposed to just one or two kinds and
make sure to be getting a lot of fiber in your diet. Next you can incorporate some probiotics right, you can either take a supplement
that can be a great way of incorporating good bacteria into your gut or you can eat fermented foods like tempeh, kimchi, probiotic yogurt (if you can
tolerate a bit of dairy) and all these things can be great for your gut health.
The other thing you can do is minimise your dairy intake overall and this is
gonna be especially important if you’re on the ketogenic diet because it’s very
easy just to get all your calories from cheese because of the perfect
macronutrient ratio for ketosis, so try to avoid a lot of dairy especially if
you’re the type of person that does not tolerate it well. You really want to take
care of your gut bacteria and it’s gonna help you metabolise food so much more
effectively, which in turn is generally going to help with your metabolic rate. So I’ve read some articles in the description so you can read more about
this in depth, so you can get more of the details into how exactly you’ve got
bacteria and gut health is linked with your metabolic health. So that’s it
for the video actually I think we’re done for now. These are just four of the
things you can do to increase your metabolism. So the first like we said is
to build muscle and put muscle on your frame. The second one is to take care of
your insulin levels, so try intermittent fasting, incorporate both anaerobic and
aerobic exercise, cut out all that sugar and all that processed food. Now the next
thing you can do is eat thermogenic foods, so consuming a moderate amount of caffeine can help, eating some spicy foods, green tea preferably as your
caffeine source and lastly you can incorporate certain types of foods like
kimchi, tempeh, probiotic yogurts and lots of fiber as well to take care of
your gut health, because that’s where all your food is processed and metabolised
and that’s key for your metabolic health. So those are my four steps to increasing
your metabolism. Remember, I have to say it once again it all comes down to the
overall calories and macronutrients and micronutrients so don’t focus explicitly
on these little tactics and tricks as your basis of metabolic health make sure
to be doing the the fundamentals like exercise and nutrition before you eat
very specific foods you find on some random blog post that say they’re gonna
help you lose fat. So thanks for watching again guys. Be sure to share this with
your friends because this is a pretty commonly brought up topic something
that’s been requested by my viewers quite a bit, so spread this around. Enough with the nonsense about this topic and yeah thanks
for watching again, comment down below and let me know what you think about the
video. Until next time, see you later!