Take control of your Metabolic Rate
Today I'll teach you how to build up your metabolic rate, a detailed plan you can implement for yourself and boost your metabolism.
Most dietitians will charge you $400 for this, I give it away for free.
Like and repost would help me to spread this knowledge.
many people these days are walking around with a metabolic rate of 800-1000 calories, they are more prone to depression and metabolic diseases such as cancer or diabetes, they can barely build muscle, libido is down bad, brain fog, weak bones. all stem from one main issue,
THEIR METABOLIC RATE.
You have 30 Trillion cells inside you, each cell has 500-2000 mitochondria that constantly create ATP(Energy) by oxidizing electrons from carbs or fats, the daily sum of your cells output is your METABOLIC RATE.
The 2 main outputs that indicate metabolic rate are ATP & Carbon dioxide.
For example, in metabolic chambers that are used to evaluate how many calories a person burns in a day they simply measure ONLY one output-Carbon dioxide, and it's a very good indicator of the metabolic rate.
ATP is harder to measure because thousands of enzymes and interactions "pay" or "earn" by breaking down ATP to ADP/AMP, so Carbon dioxide remains the MAIN indicator for your metabolic rate.
This leads me to the first step of building your metabolic rate, You need to choose your main energy source, CARBS or FATS.
Carbs are ideal one to choose, It creates way more carbon dioxide!
it uses less oxygen, lowers stress hormones, increases thyroid function and supports brain function.
CARBS ARE THE KEY TO BUILD HIGH METABOLIC RATE
check out the 2 articles below to see how each fuel is oxidized and why carbs are the best option.
CARBOHYDRATES
Now that you chose your main fuel, Hopefully it's carbs, A good amount to aim for is 4-6g of carbs per kg of body weight, don't worry if 6g seems a lot, with time and dedication you'll be there.
Let's see examples:
75kg/165 lb male should get 300g-450g of carbs daily which accounts for 1200-1800 calories.
50kg/110 lb Female should get 200g-300g of carbs daily which accounts for 800-1200 calories.
How to choose your carbs?
Carbohydrates can be separated into 2 main types
1)Sugars coming from: Fruits,Honey,Table sugar, Maple syrup, Coke.
Those mainly contain Sucrose which is a molecule that contains
50% Glucose and 50% Fructose. Those get absorbed very fast with less insulin activation.
Those should represent 50-70% of your total carbs
So for a 75 kg male it's 150g-350g of daily simple sugars.
For a 50kg woman it's 100g-225g of daily simple sugars.
Many people arer so afraid from these sugars, because they spike Insulin, THAT IS FALSE
the glycemic index of table suagr is 50, while bread can reach 120.
They are pure energy, our brain alone needs 150g of sugar daily, avoiding them is more toxic than seed oils.
2)Starches coming from: Bread,Pasta,Rice,Oats. Those contain Glucose molecules connected in a long chain. Starch absorption can be fast or slow depending on the type. Refined or well-cooked starches like white bread or pasta are broken down quickly into glucose, causing a rapid rise in blood sugar and insulin.
Resistant starches like legumes, under-cooked rice, whole grains, slow your digestion, reach the large intestine and get fermented by gut bacteria, Increase bacteria turnover and cause Endotoxin(LPS) production.
If increasing your metabolic rate is your goal, those are not your friends!
I would avoid resistant starches and focus on well cooked potatos,white rice, pasta as my main starches.
To calculate daily starch intake substract the amount of simple sugars from your desired daily carb intake and you get your daily goal of starches.
PROTEIN
Eating high carb diet minimizes muscle breakdown so protein need goes down, that is a good sign, when a person does keto, 40-60% of his protein intake gets converted to glucose by liver in a process called gluconeogenesis(toxic process), so if you eat enough carbs most of your protein will go into actually building muscles and enzymes and not to glucose.
People obsess about their protein intake while their carb intake is super low, sufficient intake of carbs makes it a lot easier for the body to utilize the Nitrogens inside the protein because now it has actual energy in the form of carbs, when consuming meals rich in protein it's important to consume with carbs with them or an hour before and to avoid eating more than 40-50g per meal, more than that simply goes to Gluconeogenesis.
Daily protein in high carb diet when trying to build metabolic rate should be 1-1.6g per kg of bodyweight
For a 75kg male it's 75-120g.
For a 50kg female it's 50-80g
Protein sources:
1. Beef Gelatin this is the number 1 priority, 20-40g of your protein intake needs to come from gelatin, it's rich in the amino acids Glycine,Proline, Hydroxyproline and Alanine, all anti-inflammatory, support glucose oxidation, block the uptake of the anti metabolic amino acids such as cysteine, methionine and tryptophan, support bone and gut health.
2. Animal protein: Beef meat, Eggs, Cheese, Milk
2-4 eggs in the morning + 200g beef in noon will cover your daily protein needs, it gets so easy when carbs are sufficient.
FATS
PUFA is a no go!!! no seed oils, nuts, seeds.
They lower metabolic rate very fast, if your goal is to build metabolic rate you need to avoid them.
Saturated Fats
The #1 source is Coconut oil, It raises core temperature, increase metabolic rate, supports glucose oxidation and lowers stress hormones.
it's so easy to just add a big spoon when you cook your eggs/beef.
butter is also good option.
How much fats?
a good ration between carbs to fats is 80/20 or 70/30
1 gram of fat is 9 calories
1 gram of carbs is 4 calories.
a 75k male who eats 400g of carbs should get 40-80g of fat daily.
It's important to experiment between the ranges to avoid fat gain, when eating a lot of carbs the body begins to prefer to oxidize them so eating also high fat diet would result in the body storing the fats you eat, it is also important to not just eat 0g of fat because they are important for hormone storage and energy levels.
If you eat a few eggs, a mel with beef and you cooked with coconut oil/butter your fat intake is good.
Vitamins and Minerals
The 4 macro minerals: Sodium, Potassium, Calcium and magnesium are very crucial for oxidizing carbs, If you don't consume enough of them you won't be able to raise your carb intake and metabolic rate.
Sodium: 5-15g of salt daily
Potassium: 3-10g daily, good sources are coconut water, oranges, dates, or to supplement as Potassium-Chloride, very cheap and easy do add to your water.
Calcium: 3-5g daily, good sources are cheeses,milk, eggshells, supplement as Calcium-Carbonate, very cheap and easy to add to your milk+Gelatin.
Magnesium: 300-600mg daily, good sources are coffee, cacao, spinach, supplement as magnesium glycinate/carbonate.
The B vitamins:
B1 Thiamin is crucial for glucose oxidation it's the main factor for the complex PDH a major factor in glucose oxidation.
B3 Niacinamide is crucial for maintaining oxidated redox status, it forms NAD the enzyme that carries electrons from glucose to the ETC.
B 5,6,7,9 are also important for the mitochondria, for oxidizing glucose and fats and to form important enzymes.
B vitamins are in eggs, cheese, meats but in small amounts
I like the B complex ENERGIN from IdeaLabs it helped me a lot to increase my carb intake.
The fat soluble vitamins, A-D-E-K, very important for lowering estrogen, supporting the liver, increasing metabolic rate and testosterone.
Eat liver at least once a week, go out to the sun daily, if you don't consume enough consider supllementing.
FIBER
Choosing the correct fiber is key for proper digestion and metabolic rate, 1-3 daily bowel movements are sign of HIGH METABOLIC RATE.
eating soluble fiber and resistant starches like in most vegetables and legumes SLOWS DOWN DIGESTION causes BLOATING, increases ENDOTOXIN and those will make you FAT while lowering your metabolic rate, Endotoxin is known to cause obestiy,diabetes and cancer.
Only Insoluble fiber that is found in carrots,mushrooms and other root vegetables supports the digestive tract, helps to build healthy feces that move smoothly.
IMPORTANT NOTE
most of the digestive tract is build from muscles that need A LOT of ATP to contract and move your food, if you won't consume enough carbs to support ATP production you hurt your digestive tract ability to pass food.
another important factor in your gut is CO2 and cholesterol
They are crucial for generating bile acids that break down food and KILL BACTERIA without enough bile acids you can't raise METABOLIC RATE.
1-2 carrots, a few mushrooms are pretty much all the fiber you need if you eat enough carbs.
THE STRATEGY
write down on a paper everything you ate today and yesterday.
Tomorrow weigh everything you eat, only for 1 day and calculate again your macros, this is hard work but this is what professionals do.
Calculate your macros and check if they are in the ranges I mentioned.
If your carbs are below your goal
From now on you add 20-50g of daily carbs, every week, not more!
If you currently eat 100g daily carbs and your goal is 300g, you build slowly, each week add 20g to the daily intake, after that week another 20g daily, if you'll jump to 300g your body will be stressed and you will gain fat, The easiest way is to add mainly simple sugars, extra spoon of table sugar or a spoon of honey give you 10-15 g of suagr, it's that simple!
DO NOT change your eating pattern overnight, build slowly, add a bit more every week, this shows your body that it gets plenty of fuel so he can start increasing your metabolic output, change it too fast and you'll stress it.
Same for protein, add slowly until you reach your goal, extra egg for breakfest, glass of milk with a spoon of gelatin is another 15g of protein, Tiny bit more meat for dinner, some Parmesan cheese as a snack.
If both fat and carb intake are below your goals, focus on carbs, maybe add 1/2 extra spoons of coconut oil when you cook but mainly focus on carbs, raising them both is harder for your cells(Randle cycle)
HOW TO MEASURE PROGRESS
1.Armpit temperature(morning, post meals)
2. Pulse, aim for 75-85 BPM, anyone with less than 70 has a weak metabolism.
3. Energy levels
4. Grip strength/General strength
5. Weight- should increase, Don't be afraid to gain some weight, carbs increase water content, bone mass, skeletal muscle and organs size.
The key point is BUILD SLOWLY!!! You have plenty of time, do not stress, go out in the sun, focus on sugar. Every week add more carbs, supply enough vitamins and minerals and every week your metabolic rate will increase, this can take a year, there is no short cuts!
If you've reached them your metabolism is important to you, I post these daily, share studies and tips for building high metabolic rate, follow to stay up to date.