Metabolism Mastery: A Functional Approach

Are you struggling to lose weight despite your best efforts?

Your metabolism may be the culprit. A slow metabolism can be caused by a variety of factors, including nutrient deficiencies, hormonal imbalances, and chronic stress.

These issues can lead to cravings, fatigue, and weight gain.

But don’t despair, there are simple steps that you can take to improve your metabolism and get back on track.

In this blog post, I’ll show you how to improve your metabolism through proper nutrition and lifestyle changes. We’ll discuss how to optimize your nutrient intake, support healthy hormone levels, manage stress, exercise, and get enough sleep to boost your metabolism and achieve your weight loss goals.

Firstly, let’s talk about optimizing your nutrient intake. It’s important to make sure you’re getting enough protein, healthy fats, and fiber in your diet to support metabolism. Aim for at least 20-30 grams of protein per meal, healthy fats should comprise 15-25% of each meal, and 35-50 grams of fiber per day. To achieve this, you should include high-protein foods such as eggs, chicken, fish, lentils, and beans, healthy fats like avocado, nuts, and seeds, extra virgin olive oil, and high-fiber foods like vegetables, fruits, and whole grains. Also, it’s important to pay attention to portion sizes and balance your meals to make sure you’re getting a diverse selection of each of these nutrients.

Secondly, let’s talk about supporting healthy hormone levels. Certain hormones, like thyroid hormones, play a crucial role in metabolism. Ensuring that these hormones are in balance through proper nutrition and lifestyle changes can help boost metabolism. Include foods that are rich in iodine, such as sea vegetables, to support thyroid function. It’s also important to focus on other nutrients that are important for thyroid health like iron, zinc, selenium, vitamin D, and B vitamins, which can be found in foods like red meat, seafood, nuts, seeds, and eggs. Additionally, avoid foods that can inhibit thyroid function, such as soy and cruciferous vegetables.

Thirdly, let’s talk about managing stress. Chronic stress can lead to weight gain and slow down metabolism. Prioritizing self-care and stress management techniques like yoga, meditation, deep breathing exercises, exercise, spending time in nature, and listening to calming music, journaling can help to reduce stress and improve metabolism. It’s also important to find a stress management routine that works best for you. It’s also important to avoid or limit exposure to life stressors as much as possible, and to make time for activities that bring you joy and relaxation. Additionally, adaptogenic herbs such as ashwagandha, Rhodiola, and holy basil can help to balance stress hormones and improve stress resilience.

Fourthly, let’s talk about exercise. Regular exercise can help to boost metabolism and burn calories. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Additionally, include weight-bearing exercises such as weightlifting, to help increase muscle mass, which in turn increases your metabolic rate.

Lastly, let’s talk about getting enough sleep. Adequate sleep is essential for maintaining a healthy metabolism. Aim for 7-9 hours of quality sleep per night. Establishing a consistent sleep schedule, and winding down before bedtime with relaxing activities, such as reading, breathwork or meditation can also help to improve sleep quality.

By making these simple changes to your diet and lifestyle, you can improve your metabolism and start feeling better and lose weight.

Remember to be patient and consistent, as it may take time to see results.

And, don’t forget to consult with Joseph Bershad your functional nutrition coach at Re-Root who can help you create a personalized plan to support your goals.

It’s time to take control of your metabolism and start feeling your best!

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