5 Ways To Actually Boost Your Metabolism
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Metabolism refers to the chemical processes that take place as your body convert foods and drinks into energy. And it’s no secret that having a faster metabolism can help us burn more calories and maintain a healthy weight. But, how do we get a faster metabolism? Is this possible?
In this episode of the Embrace Your Real podcast, we are diving into the topic of metabolism. Tune in as I share the answer to your most frequently asked question… “How to boost your metabolism?”
What I discuss:
Build More Muscle…
Eat more protein.
Hydrate, Hydrate, Hydrate!
Get Enough Sleep…
Stop Depriving Your Body of Calories…
Bonus… Reverse diet…
If you loved this episode, you will also love…
Episode 46 - Why You Should Consider a Reverse Diet
If you want more from me, be sure to check out...
Instagram: @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Free e-book: www.juliealedbetter.com/free-ebook
Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi
Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter. A podcast where I empower you to just be you. With each episode, I issue a dose of real talk and actionable advice for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned if you're ready to embrace your real. Let's get it, let's go [00:00:21][20.7]
[00:00:27] And welcome back to another episode on the Embrace, your podcast. I am super excited about today's episode, so this is a very trendy topic, How to Boost Your Metabolism. This is probably the number one question that I get in my direct messages and my emails. And it's I mean, I get it because for a decade plus in my life, I had the same question "How do I boost my metabolism?" I want a faster metabolism. And the diet and fitness industry makes billions of dollars annually just from those trendy words of boosting metabolism, making it more efficient, making it faster, how to burn fat, all of these things. And so I thought that I would talk about this specific topic, but do so obviously, if you've been tuning in for any length of time, you guys know I'm not going to just give you like the quick fix answer. I'm going to actually, you know, give you science, back it up with what I'm talking about, and also just give you a realistic explanation about that. [00:01:19][51.8]
[00:01:19] So that is exactly what we're going to be talking about in today's episode, like how to get a faster metabolism. Is that even possible? Is your metabolism broken forever? Well, the short answer is no, it's not broken, but you're not going to get a faster metabolism the way that you might think. And so, again, that's what we're going to be talking about in today's episode. [00:01:37][18.6]
[00:01:38] But before we do, I wanted to dive into a review. This review came from Tan on Banana 84. I love that she gave a five star review and said, Just listen. This podcast is the best. Julie is so uplifting, motivating, informative and encouraging. I truly believe finding Julie via Instagram was a godsend. God knew exactly what I needed at this time in my life, and that was Julie. I've been using her movement with Julie app and listening to the podcast since March, and I can truly say that Julie is changing lives. She has changed mine, and for that I am so grateful. [00:02:08][30.7]
[00:02:10] This just pulled all of my heart strings. Thank you so much for the review. Thank you. This is my hope and prayer. Every single podcast is that I can either encourage you, I can empower you in some way, shape or form. And so thank you so much for just taking time out of your day to send in this review. The reviews really do help us out so much in terms of just not only knowing how this podcast is helping you, but also it helps other people who stumble upon the podcast, whether that be through a friend or just kind of browsing the charts and they're able to look at their reviews. And then from there, a lot of people make a decision if they want to tune in to the podcast. So thank you in advance for going over to Apple Podcasts. You can type in, embrace your real first, make sure subscribe so that you never miss an episode. And then if you could scroll all the way down and leave a rating interview, that would mean the absolute world to me and our team. [00:02:57][47.3]
[00:02:58] All right, so let's dive into the ways that you can actually boost your metabolism and why each one is so effective. eSo, number one, boosting your metabolism. You can do so by building more muscle. Did you know that muscle tissue is actually more metabolically active than fat tissue? So think of muscle as a calorie burning powerhouse. The more muscle that you have, the faster your metabolism will become. [00:03:19][21.3]
[00:03:20] So when you consistently resistance train demo workouts, you're not only building strength but toning your body. You're also, though, increasing your muscle mass. And here's the exciting part The more muscle that you have, the more calories that your body burns even when you are at rest. The phenomenon is known as the BMR, which is the basal metabolic rate, which represents the number of calories that your body needs to maintain basic bodily functions. Muscle mass can contribute significantly to your BMR. So the more muscle that you have, the higher your metabolic rate is. [00:03:52][32.3]
[00:03:53] In fact, studies have shown that each pound of muscle burns about 6 to 10 calories per day, while each pound of fat only burns about 2 to 3 calories per day. That might not seem like a lot, but if you, let's say, for example, have £100 of muscle, that's up to a thousand calories a day compared to £100 of fat, which would only be around 300 calories a day. That's a 700 caloric difference, which adds up over time. Right. The equivalent to an entire extra meal per day, essentially. And this is why more muscle is going to be key to success in terms of revving your metabolism. [00:04:27][34.4]
[00:04:28] So one thing that is important to note about this is that cardio and it of itself that does not build muscle, the best bang for your buck is going to be resistance training, which is why I'm a firm believer in my dumbbell only workouts. But if you're lifting at the gym with barbells, with, you know, weight machines, I love that. Any type of resistance training, though, that is going to be where you want to build muscle and it can be very efficient with your time. [00:04:52][24.7]
[00:04:53] And so if you are looking for a program, I've got a program, you can I'll link it in the show notes below. But either 3 to 5 times per week, you can do a 30 minute or a 60 minute variation depending on your time constraints each day. But check out my movement. Julie app. That is exactly why I'm a firm believer in prioritizing dumbbell workouts and you know, I'm not against cardio. I think cardiovascular health is super important, but I think if you really, really want to focus on building muscle, you've got to prioritize that resistance training. [00:05:23][30.2]
[00:05:24] Number two, eat more protein. Protein isn't just for bodybuilders. That was the lie that I allowed myself to believe for so long. You guys, I thought that protein was going to make me bulky, and I was like, I don't want to be with those bodybuilding people. And it was like it stopped me from eating. I mean, I think maybe in my college years I was eating 40 to 50 grams of protein a day, which compared to now, you know, I'm eating 150 grams, so that's 100 grams of more of protein per day, which is crazy. But protein is for the woman who wants to speed up their metabolism, build a leaner and more toned body protein is the macronutrient that I need you to focus on. And I say that because so many women, when they start their macro counting journey, they find that protein is the hardest for them to reach. And I get it. [00:06:12][48.2]
[00:06:12] It's going to take some time for you to understand, you know, what foods that you prefer and what the protein intake is for all of those foods and whatnot. But here's why. Because more protein equals a faster metabolism. So when you eat protein, your body has to work harder to digest and process it compared to carbohydrates or fats. This process is called the thermic effect of food. [00:06:31][19.2]
[00:06:32] So in simpler terms, it just means that your body is burning more calories while digesting protein than other macronutrients. So roughly 20 to 30% of the calories from protein are used during the digestion and absorption process, while the percentage is lower for carbohydrates. So carbohydrates is about 5 to 10% and fats is about 0 to 3%, which essentially just means, for example, if you're eating, you know, a hundred calories of chicken, 20 to 30 of those calories will be burned just during the digestion alone. So consuming more protein can increase the number of calories your body burns through digestion. But more importantly, protein also helps in preserving and building muscle mass, which we just learned is essential for a more effective metabolism. [00:07:15][43.6]
[00:07:16] So when combined with resistance training, a higher protein intake can actually boost your muscle growth and repair, leading to an increase in muscle mass, which will then lead to an increase in her metabolic rates. Pretty cool. You can't build muscle without protein. You cannot get a more effective metabolism without muscle. Therefore, protein is absolutely queen. [00:07:36][19.6]
[00:07:37] All right. If you don't know how much protein your body needs, I actually have a program for you. If you want to learn more, you can head over to macro counting made simple dot com or I will link it in the show notes. But this is just essentially going to be a step by step guide on how to get your macros calculated. So knowing the protein, the carbs and the fats based on your specific body, what it needs, what your goals are, and where you're at. [00:08:00][23.5]
[00:08:01] Number three hydrate, hydrate, hydrate. Water is a crucial thing for many aspects of our health, but this also includes our marine tabagisme. Staying hydrated is crucial for optimal metabolic function, so when your body is properly hydrated, it can actually efficiently process calories and nutrients, which enables your metabolism to function at its best. In fact, research has shown that drinking water temporarily increases your resting energy expenditure, meaning that you burn more calories even while doing nothing. [00:08:29][27.9]
[00:08:30] There was actually a study that was published in the Journal of Clinical Endocrinology and Metabolism that found drinking 500 milliliters, which is about 17 ounces of water, increased metabolic rate by 30% in both men and women, and this increase incurred within 10 minutes and reached its maximum after about 30 to 40 minutes. So although the effect is temporary, regularly staying hydrated can contribute to maintaining a faster metabolic rate. So keep that in mind. [00:08:56][26.0]
[00:08:56] I want to encourage you to keep that water bottle handy. I'd say if you're struggling with water intake, start bare minimum 70 ounces. If you can hit that 100 ounces a day, that would be awesome. And one thing that has really helped me is to set reminders on my phone. So, you know, I don't always have my water bottle handy, but I do always either on my Apple Watch on me or I have my phone. And so I'll set a reminder. I'll do 7 a.m., 11 a.m., 2 p.m., 4 p.m. and 7 p.m.. And I just set reminders and I just say like hydrate, you know, stop shop and drink. And I try to, you know, aim for 12, 12 to 14 ounces. And I'm just telling you, it really does make a huge difference. [00:09:34][38.0]
[00:09:34] I know it can feel daunting and it can also feel like, man, I don't want to be on the toilet all day long. But I'm telling you, you will feel so much better when you start regularly drinking enough water. [00:09:46][11.5]
[00:09:46] Number four, get enough sleep. You heard it. Getting quality sleep is not only important for your overall well-being, but also for your metabolism, which is crazy. Again, our bodies are so interconnected, but when you don't get enough sleep, it can actually disrupt the hormone balance, including the hormones that regulate appetite and metabolism. Right. Our key hormone affected by sleep deprivation is leptin, which is responsible for signaling to your brain that you feel full and suppressing appetite. Lack of sleep can lead to a decrease in leptin levels, which can make you feel hungrier and increase your cravings for those high caloric carbohydrate, fatty rich foods and sleep deprivation can also raise. Levels of ghrelin, a hormone that stimulates hunger. So these hormonal imbalances can lead to overeating and hinder weight loss efforts. [00:10:34][47.7]
[00:10:35] Plus, a research has actually shown that sleep deprivation can decrease metabolic rate, which makes it more challenging to burn calories efficiently. So personally, I aim for 7 to 9 hours a night. I typically range around seven and a half to eight. That's what I feel my best. But that will help to give your metabolism the rest and reset that it needs. One thing that I talked about in a previous episode was my offering. This is not sponsored by any means, but I know they're kind of spendy. I actually looked at it and I had it in a cart for like months before I pulled the trigger and I was looking at it for like a year and a half before I even decided to pull the trigger and get it. But the ordering has been awesome in terms of just understanding all of the it's like biohacking, right? [00:11:20][45.2]
[00:11:20] So biohacking is a trendy word right now, but just really understanding the ins and outs of your body. And for me, one thing that I didn't fully understand was sleep. Like I would wake up and I would be like, Man, why am I, like, so tired some days and not other days? And just like, I really just wanted to know that last kind of part of my, you know, I track so many different things with my Apple Watch and I'm constantly like monitoring stuff just because I love to know that my body is working effectively and efficiently. And I love to to do all that I can to make sure that I am living an optimal lifestyle. But the one thing that I was not able to get data on just simply because I don't wear my Apple Watch, I don't prefer to wear my Apple Watch to sleep was my sleep and my deep sleep, all of my sleep data and man, that whirring has just been awesome in that. [00:12:09][49.1]
[00:12:09] So if you're looking at that, if you have the means for it and or you are maybe have a birthday coming up or something coming up where you could ask for it, I would. I'm telling you, the oring has been awesome. I got the ordering first and Josh was like, No, I don't. I don't want that. And then, you know, I think it was like maybe three or four weeks later I was showing him all the sleep data and he was like, okay, I want it. And now we like we're competing in our sleep scores, but it's awesome. All that to say if you're looking at the ordering. Just speaking from a personal experience, I paid for it 100%. I'm not sponsored by them. It's been an awesome way to just get more data on my sleep. [00:12:47][37.1]
[00:12:47] And lastly, number five, you've got to stop depriving your body of calories. This one might sound counterintuitive, especially if you're trying to boost your metabolism, but bear with me severely restricting your caloric intake for extended periods can actually backfire and slow your metabolism down. When you drastically cut your calories, your body senses a scarcity of energy and goes into survival mode, for lack of a better term, trying to conserve as much energy as possible. And this means that your metabolism slows down to preserve calories. You've probably heard this referenced, you know, one time or a few times, but starvation mode, right? [00:13:21][34.1]
[00:13:21] When your body is efficient at adapting to a lower caloric intake for a short period of time, prolonged caloric deprivation can actually have detrimental effects on your metabolic rate. Plus severe calorie restriction actually leads to muscle loss, which further lowers your metabolic rate since muscle is more metabolically active than fat. Like we mentioned earlier in this episode, instead of resorting to extreme diets. This is why I'm a firm believer and I preach and I will preach till the day that I die. But nourishing your body with what it needs is the way to build the body that you want and to build a sustainable lifestyle. [00:13:59][37.4]
[00:13:59] So fueling your body with the optimal amount of food that it needs daily tells your metabolism that it's safe to operate at its optimal level, allowing you to burn calories effectively and sustainably, which kind of leads to a bonus that I wanted to bring up in today's episode. And that is all about reverse dieting. So if you have been in a caloric deficit for a long period of time, like longer than you can remember, you can't really just go straight into nourishing your body with what it needs. [00:14:27][28.1]
[00:14:28] So let me give you an example. So if you're currently eating 8 to 800 calories, 800 calories to a thousand calories a day. All right. Let's say you get your macros calculated and we recommend that you start eating 1800 calories a day. So you're going to go from 800 to 1800. That's about a thousand calorie jump. Well, that's not going to be optimal in terms of where your body's at, and that's going to completely shock your system. So one way to kind of repair your metabolism, again, for lack of a better term, is reverse dieting. I have personally reversed diet reverse sighted four times, and I truly believe it is the key to the success that I have now being able to maintain my body at, you know, 2300 calories a day. [00:15:11][43.5]
[00:15:12] If I go into a body fat loss, I typically go into I mean, no less than 1900 calories. And that's simply just because I have been able to repair our metabolism. So in the same way that our metabolism might be destroyed again, for lack. Lack of a better term. Our metabolism is adaptable, so can be adaptable for a negative. Right? You're starving yourself and your metabolism is in that survival mode. Or your metabolism can adapt and be like, Oh, this is what we're doing, and it can start to learn a different path. And that's the coolest thing. That's why I'm like seriously in awe every single day. It just God's imagination and ability to create such incredible like things in our body. But I talk about this all in episode 46. Have you're curious about reverse dieting? Maybe you've heard of it or maybe you've never heard about it. I do have an episode that just kind of shares all about reverse dieting. Why you should consider a reverse diet. Kind of my story behind it. So I will link that in the show notes below. [00:16:08][56.0]
[00:16:08] We also talk about this topic in our Macro Counting Made Simple Online Academy. So again, if you are wanting to learn and really dive into this and learn the tool of macro counting for yourself, I will link that in the show notes as well. [00:16:22][14.0]
[00:16:23] Lastly, though, I kind of want to address like the metabolism boosting supplements that you likely see flooding the market. While it's tempting to believe in quick fixes, they often fall short in their promises. Most of these supplements contain ingredients like caffeine, green tea extract and other stimulants that might give you a temporary energy boost or increase your heart rate. However, their effects on the metabolism usually is minimal and short lived. So caffeine, for example, can slightly increase metabolic rate, but the effect is modest and diminishes with regular use as your body builds that tolerance. Plus, relying on supplements alone without making sustainable lifestyle changes is unlikely to lead to long term body fat loss or improved metabolic health. [00:17:08][45.2]
[00:17:09] Remember that long term changes in your lifestyle and habits are what truly makes the difference. So by building more muscle, by eating more protein, staying hydrated, getting enough sleep and providing your body with the adequate amount of calories, you're taking the sustainable path to boost your metabolism. It's really all about embracing a healthy and balanced approach to supporting your body's natural functions. So I hope that this helps you. I hope that this gave you some insight. Again, I do these episodes because these are the questions I wish I would have known and it would have saved me years, honestly, if I would have just known these truths. Your body is an amazing machine. I want you to be consistent. I want you to remember that patience is key, and by giving your body the right tools, you can truly optimize your metabolism and achieve the body that you want. [00:17:56][47.9]
[00:17:57] So again, the episode that I talked about in today's episode that I want you to tune in to if you haven't already, is episode 46 Why you should consider a reverse dieting? I will link it in the show notes below. And then again, if you are interested in my demo only workouts, if you're wanting, you know, 3 to 5 times a week, all you need is a few pair of dumbbells and a small space. I will link my movement with Julie App page where you can learn more and join. And then also if you're interested on starting your micro canning journey, I will also link my macro counting made Simple online academy in the show notes below. That is all that I have for today's episode though I hope that you found this helpful. If you have a friend or coworker that you feel like would benefit from this episode, I just ask that you share it out with them. You can also copy the link and posted up on your Instagram story. I love connecting you guys. I love you so much. Talk to you next time. [00:18:44][46.9]
[00:18:49] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie, A Ledbetter. Yes. It's with an A in the middle for that daily post work-out real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it. [00:18:49][0.0]