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Abstract

li><li>Reduces cravings</li><li>Burns calories to digest</li><li>Helps increase muscle mass</li><li>Limits blood sugar spikes to prevent insulin resistance</li></ul><h2 id="6c56">How to eat more protein:</h2><ul><li>Prioritize protein in every meal</li><li>Eat protein first</li><li>Consume these foods:</li><li>Meat</li><li>Eggs</li><li>Legumes</li><li>Fish</li><li>Dairy</li></ul><h1 id="fcb6">4. Sleep 7+ hours</h1><p id="d7cc">A lack of sleep disrupts hormonal balance and negatively impacts metabolism.</p><p id="c620">Inadequate sleep:</p><ul><li>Decreases your fullness hormone (leptin)</li><li>Increases your hunger hormone (ghrelin)</li></ul><p id="df6f">Meaning you’re way more likely to overeat and reach for bad snacks.</p><h2 id="495a">How to sleep more:</h2><ul><li>Bright morning light exposure</li><li>Avoid bright lights after sunset</li><li>Avoid exercise 4 hours before bed</li><li>Avoid caffeine 10 hours before bed</li><li>Avoid food 90+ minutes before bed</li><li>Keep a consistent sleep/wake schedule</li></ul><h1 id="b0e5">5. Lift weights</h1><p id="4880">Lifting weights builds muscle.</p><p id="5371">And muscle tissue is the most metabolically active tissue in the body.</p><p id="7471">(Meaning it burns a ton of calories just by existing).</p><p id="8a0b">It also helps to regulate blood sugar.</p><p id="ba80">When blood sugar is managed, the body can start losing fat.</p><h2 id="456a">How to start lifting weights:</h2><ul><li>Aim to get to the gym 2–3 times per week</li><li>Train close to failure</li><li>Increase your reps or weights regularly</li></ul><p id="1157">Follow this program:</p><div id="256e" class="link-block"> <a href="https://readmedium.com/a-simple-time-efficient-workout-plan-to-get-you-toned-in-minimal-time-b89cd9fa7ffa"> <div> <div> <h2>A Simple Time-Efficient Workout Plan to Get You Toned in Minimal Time</h2> <div><h3>Lose belly fat and lose those stubborn pounds in less than 30 minutes.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*BT7m6JkkcY4jghoy)"></div> </div> </div> </a> </div><h1 id="95df">6. Walk more</h1><p id="a761">Sitting a lot slows down the metabolism.</p><p id="fb21">You don’t have to hit 10k steps.</p><p id="3506">But try to walk a bit more.</p><p id="c47a">Being sedentary greatly increases your risk of chronic disease.</p><p id="8b83">Walking also</p><ul><li>Burns calories</li><li>Regulates blood sugar</li><li>Improves overall

Options

health</li></ul><h2 id="92f9">How to walk more:</h2><ul><li>Go for a 10 minute walk after each meal</li><li>Park further away from the store entrance</li><li>Take walking meetings and phone calls</li></ul><h1 id="431d">7. Limit sugar</h1><p id="cdde">Sugar is bad for 3 reasons:</p><ul><li>It spikes blood glucose, making it hard to lose fat</li><li>It’s highly inflammatory, negatively impacting your metabolism</li><li>When the liver gets overloaded with sugar, it’s forced to turn it into fat</li></ul><p id="830a">All of which harm your metabolism.</p><h2 id="f7ea">How to limit sugar:</h2><p id="efdc">Reduce your consumption of these foods:</p><ul><li>Chocolate</li><li>Ice cream</li><li>Sauces</li><li>Candy</li><li>Soda</li></ul><h1 id="8f03">8. Drink more water</h1><p id="79be">Drinking enough water is essential for optimal metabolism.</p><p id="846f">Studies suggest that drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours.</p><p id="7a93">If you want to take care of your body, you need to drink at least 3L of water/day.</p><h2 id="10e2">How to drink more water:</h2><ul><li>Get a 1L stainless steel or glass water bottle</li><li>Aim to drink 3 of these per day</li><li>Keep your bottle with you at all times</li><li>Bonus: Opt for spring water or filtered water with added mineral salt</li></ul><h1 id="ab9b">9. Manage stress</h1><p id="9d74">Chronic stress triggers the release of the stress hormone, cortisol.</p><p id="69d4">Elevated cortisol levels disrupt the balance of other hormones involved in metabolism, such as</p><ul><li>Thyroid hormones</li><li>Insulin</li><li>Leptin</li></ul><p id="6867">These imbalances can lead to metabolic dysregulation.</p><h2 id="dad1">How to manage stress:</h2><p id="0ac9">Build stress management into your day:</p><ul><li>Time with loved ones</li><li>Weekly time in nature</li><li>Morning meditation</li><li>Evening journal</li><li>Daily walk</li><li>Prayer</li></ul><h1 id="729b">Summary</h1><h2 id="1df4">9 ways to fix your metabolism:</h2><ol><li>Drink coffee</li><li>Eliminate seed oils</li><li>High protein diet</li><li>Sleep 7+ hours</li><li>Lift weights</li><li>Walk more</li><li>Limit sugar</li><li>Drink more water</li><li>Manage stress</li></ol><h1 id="3c3c">Want to transform your health, one habit at a time?</h1><p id="59ce">Sign up for my <b>free</b> weekly newsletter, <a href="https://www.ashleyrichmond.net/newsletter">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

9 Easy Ways to Fix Your Metabolism and Take Back Control of Your Health

Discover how you can optimize your metabolism to make weight loss easy.

Your slow metabolism is destroying more than just your ability to lose weight.

It’s putting you at risk of developing:

• Stroke • Obesity • Diabetes • Heart disease

Here are 9 ways to fix your metabolism and take back control of your health.

1. Drink coffee

Coffee has consistently been shown to enhance the metabolism.

It’s also a great tool for burning fat.

Coffee assists with both

• Mobilization (moving fat out of storage) • Oxidation (burning fat for fuel)

How to drink coffee:

Have 1–2 cups of coffee per day, ideally black.

Follow the 3 golden rules:

No coffee within 90 minutes of waking
No coffee after lunch
Take regular breaks

Coffee — The Ultimate Drinking Guide

The benefits, the drawbacks, and how to make it work best for you.

medium.com

2. Eliminate seed oils

Seed oils will destroy your metabolism.

“Eliminating vegetable oil should be the first priority of anyone interested in improving not just their fatburn but their overall health and quality of life as well.” — Dr. Cate Shanahan

How to eliminate seed oils:

Avoid these oils:

Canola
Safflower
Sunflower
Grapeseed

Opt for these oils:

Lard
Olive
Ghee
Butter
Coconut
Avocado

3. High-protein diet

Protein helps improve your metabolism because it

Is highly satiating
Reduces cravings
Burns calories to digest
Helps increase muscle mass
Limits blood sugar spikes to prevent insulin resistance

How to eat more protein:

Prioritize protein in every meal
Eat protein first
Consume these foods:
Meat
Eggs
Legumes
Fish
Dairy

4. Sleep 7+ hours

A lack of sleep disrupts hormonal balance and negatively impacts metabolism.

Inadequate sleep:

Decreases your fullness hormone (leptin)
Increases your hunger hormone (ghrelin)

Meaning you’re way more likely to overeat and reach for bad snacks.

How to sleep more:

Bright morning light exposure
Avoid bright lights after sunset
Avoid exercise 4 hours before bed
Avoid caffeine 10 hours before bed
Avoid food 90+ minutes before bed
Keep a consistent sleep/wake schedule

5. Lift weights

Lifting weights builds muscle.

And muscle tissue is the most metabolically active tissue in the body.

(Meaning it burns a ton of calories just by existing).

It also helps to regulate blood sugar.

When blood sugar is managed, the body can start losing fat.

How to start lifting weights:

Aim to get to the gym 2–3 times per week
Train close to failure
Increase your reps or weights regularly

Follow this program:

A Simple Time-Efficient Workout Plan to Get You Toned in Minimal Time

Lose belly fat and lose those stubborn pounds in less than 30 minutes.

medium.com

6. Walk more

Sitting a lot slows down the metabolism.

You don’t have to hit 10k steps.

But try to walk a bit more.

Being sedentary greatly increases your risk of chronic disease.

Walking also

Burns calories
Regulates blood sugar
Improves overall health

How to walk more:

Go for a 10 minute walk after each meal
Park further away from the store entrance
Take walking meetings and phone calls

7. Limit sugar

Sugar is bad for 3 reasons:

It spikes blood glucose, making it hard to lose fat
It’s highly inflammatory, negatively impacting your metabolism
When the liver gets overloaded with sugar, it’s forced to turn it into fat

All of which harm your metabolism.

How to limit sugar:

Reduce your consumption of these foods:

Chocolate
Ice cream
Sauces
Candy
Soda

8. Drink more water

Drinking enough water is essential for optimal metabolism.

Studies suggest that drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours.

If you want to take care of your body, you need to drink at least 3L of water/day.

How to drink more water:

Get a 1L stainless steel or glass water bottle
Aim to drink 3 of these per day
Keep your bottle with you at all times
Bonus: Opt for spring water or filtered water with added mineral salt

9. Manage stress

Chronic stress triggers the release of the stress hormone, cortisol.

Elevated cortisol levels disrupt the balance of other hormones involved in metabolism, such as

Thyroid hormones
Insulin
Leptin

These imbalances can lead to metabolic dysregulation.

How to manage stress:

Build stress management into your day:

Time with loved ones
Weekly time in nature
Morning meditation
Evening journal
Daily walk
Prayer

Summary

9 ways to fix your metabolism:

Drink coffee
Eliminate seed oils
High protein diet
Sleep 7+ hours
Lift weights
Walk more
Limit sugar
Drink more water
Manage stress

Want to transform your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.