Facebook Live - How to Boost Your Metabolism
Your metabolism is your engine, it is you va-va-va….. voom!!!
Some signs yours might be under-functioning:
low mood
depression
hair loss
weight gain
dry skin
flakey skin
bone loss
Here are my top tips to get your metabolism firing for YOU!
1) REMOVE INFLAMMATORY FOODS
Gliadin and casein both cause inflammation.
Gliadin mimics thyroid tissue which results in your immune system targeting and destroying thyroid tissue, leading to autoimmune thyroid disease. Which eventually disables your thyroid and impacts your metabolism.
Casein found in:
Dairy products – milk, cheese, yoghurt
Gliadin is found in
Grains – wheat, barley, triticale (bread, pasta, couscous)
2) ENSURE YOU HAVE GOOD LEVELS OF VITAMIN D
Some signs you may have low D:
low immune
skin issues
hormonal problems
stubborn weight
bone mineral loss
calcifications
cysts
kidney stones
depression
First – Get tested. You want your levels to be 60(OH)D and above.
If you are under 60 then you’ll need to supplement.
Go in the sun to get your D sulphate, use an APP called D Minder to give you direction on the length of time you need each day to get your healthy optimal dose.
Get the right co nutrients in your diet:
Vitamin K and Vitamin A
– Found in grass fed butter, fermented cod liver oil, organic liver, rich leafy greens.
3) BALANCE YOUR BLOOD SUGAR LEVELS
Surges of insulin have a inflammatory effect and inhibit your metabolism!
Eat 3 balanced meals daily
Manage your macronutrients (fat, protein and carbohydrates)
Consume 40 grams fibre daily from non starchy veg, legumes, nuts and seeds and gluten free starches.
Add cinnamon and vanilla to your foods
4) KEEP LEPTIN ON TRACK
Leptin is your friendly hormone, which tells you you are satisfied and have eaten plenty. It is either ‘starvation’ or ‘abundance’ and leptin helps communicate this. When leptin is over stimulated it tells your body you are in starvation mode, and your body shuts down certain processes which slow down your metabolism.
Steps to help regulate leptin:
Don’t do to much intense exercise to soon after waking
Save your fruit for later in the day – not breakfast
Reduce snacking, particularly on sugary foods
5) BRAIN HEALTH FOR YOUR METABOLISM
The hippocampus is part of the limbic system and is located in the mid brain. Stress causes a lot of damage to this part of the brain. This in turn can effect many functions including working memory but also your hormone out put and the function of your hypothalamus and pituitary.
Try mediating, yoga, self-care and mindfulness
Have a diet high in fat such as coconut oil, avocado, grass-fed butter, and supplement with krill oil.