10. 5 Ways to Majorly Boost Your Metabolism

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

As you probably already know, if you don’t have great nutrition and health habits going into your late 20s and early 30s, it’s likely that you are gaining weight as you age. Worse, it’s probably harder to come off and keep off. 

Your body doesn’t want to lose weight. Your hormones are wired to keep the status-quo. That’s why the longer you have excess weight, the harder it is to lose it. You have to outlast and outsmart your hormones. 

In today’s episode, I share with you five research-backed tips to majorly boost your metabolism so you can lose more weight, push past a plateau, or just improve your odds of maintaining your weight loss for life.

Highlights From This Episode
[04:48] Metabolism is the process of converting the food you eat into energy. Your metabolic rate and total energy expenditure are one in the same. 

[06:59] Eat more food, especially protein. Protein causes the largest TEE. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. 

[10:18] Replacing sugary or artificially sweetened beverages with water will lower your insulin levels. 

[14:52] Two ideas to boost your metabolism through switching up your workouts. 

[19:08] There is growing interest and evidence that sleep loss and sleep disorders have a significant impact on metabolism. 

[21:40] To make this information super actionable for you, I want you to just pick ONE area that I talked about today and make an implementation intention for that area to actually start changing your behavior. An implementation intention goes like this “I will [BEHAVIOR] at [TIME] in [LOCATION[ because [REASON]."

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Helpful Links
>> Article: Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load
>> Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes
>> Article: Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels
>> Article: Water-Induced Thermogenesis
>> 

Resources From This Episode
>> Join Zivli
>> Test Your Insulin at Home
>> Free Low Insulin Food Guide

Have a question? Email us at: support@zivli.com