Metabolism myths and truths? What do you know about your metabolism? If you think that stimulating your metabolism, works simply via eating less and doing more, although that is partly true, it’s not that simple. Your metabolism can be determined by a number of factors and can be influenced by a number of factors too. For every action there is an equal reaction when it comes to your metabolism. Do you know what’s truth and what’s myth when it comes to your metabolism?
Here are 4 metabolism myths and what you can do about them.
Metabolism Myths #1 – The Body Can’t Burn Fat and Build Muscle
While these two processes are opposite, and require opposite hormonal pathways, it doesn’t mean that they can only happen in isolation of one another. Hormones involved in muscle growth include insulin, testosterone and even estrogen and progesterone to some extent, while hormones that help accelerate fat burning include norepinephrine glucagon, and adiponectin to name a few. However, that being said, testosterone, estrogen and progesterone can also play significant roles in your metabolism, controlling fat-burning processes as well. So what is the answer? It’s not necessary to only focus on trying to lose weight, or only trying to build muscle.
A recent study showed that it is possible to achieve both and quickly! Research showed that those on a low calorie, high protein diet plus an intense weight lifting program, not only retained but also gained muscle – about 2.5 pounds, while also losing body fat! The lower protein group didn’t add muscle, but managed to maintain their muscle by simply lifting weights. The high protein group lost 10.5 pounds, while the low protein group lost 8 pounds. The extreme workout program got all participants stronger, fitter and improved body composition!
Metabolism Myths #2 – It Doesn’t Matter What You Eat, As Long As You Eat Fewer Calories
Wrong, although it is true that you must eat less if you want to lose weight, what you eat will determine exactly what you end up looking like. A diet that is higher in protein, lower in carbs and provides a moderate amount of fat will ultimately slim down the body but will also help to maintain and build muscle, and can even impact your metabolic processes. It has been suggested that a high protein diet is involved in appetite regulation of satiety hormones as well as increased thermic effect of food and protein induced alterations in blood glucose regulation, which can improve metabolic outcomes.
A recent meta-analysis showed that the thermic effect of food increases 7 calories for every 1000 calories of food consumed for each 10% increase in protein intake. Therefore, if you consume a 2000-calorie diet with 30% of calories from protein, then the thermic effect of the food will be 13 calories per day higher than if protein contributes only 20% of the dietary energy! Another study showed subjects that consumed 29% protein diet, had 213 higher resting metabolic rate than subjects consuming the same caloric diet with only 11% energy from protein.
Metabolism Myths #3 – Everyone’s Metabolism Works the Same
While the processes are the same, everyone’s metabolism is unique and dependent on a number of factors, including your age, your genetics, and even your body composition. And what’s more being a woman! Women have slower metabolisms than men, we also have less active fat burning receptors in the body, and as our estrogen levels change throughout the course of our life this can also have an impact on our metabolism specifically during and after pregnancy and during and after menopause. The best defense, keep eating healthy and working out. Following a fresh, wholesome diet and working out or being active regularly will help prevent metabolic slow down and fat weight gain as you age. Using a metabolism monitoring device can also help, such as the Lumen device.
Metabolism Myths #4 – Hormones Work Independently to Raise or Lower Your Metabolism
Nope, there are literally 100s of hormones in the body, that trigger cascades of pathways that influence metabolism including your appetite, your ability to put on muscle, your stress response, and even the amount of sleep you get, which all can have an impact on your metabolism in one way or another.
What can you do about it; don’t stop working out, or eating right. Living a healthy lifestyle will ultimately contribute to a healthy metabolic rate that will last a lifetime. Eat a high protein diet, lower in carbohydrates and full of plenty of fresh fruits and vegetables that provide natural sources of vitamins, minerals and phytonutrients that can help us stay healthy and keep our metabolisms firing optimally! In addition, following a workout that is focused on building and maintaining a healthy amount of lean muscle will also contribute to a healthy metabolic rate. And don’t forget to sleep and de-stress! Regular sleep of at least 8 hours per night, along with a de-stressing ritual like yoga or meditation can help lower cortisol levels, and keep your hormones balanced!
Until Next Time,
Be Fierce & Rule the World,
Longland TM, Oikawa SY, Mitchell CS, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 103(3): 738-46.
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab. 2014. 11: 53.