Metabolism is the cornerstone of your body’s ability to burn calories, regulate weight, and sustain energy levels. While many factors influence metabolism, understanding and enhancing its key components can lead to long-term benefits. In this newsletter, we’ll dive into the critical elements that impact your metabolism and offer practical tips for making lasting changes.
Lean Muscle Mass and Metabolism
Muscle is more metabolically active than fat, meaning it burns more calories even at rest. By increasing your lean muscle mass through resistance training, you can boost your basal metabolic rate (BMR), leading to more effective and sustained weight management. Strength training, even just a few times a week, can help build and preserve muscle mass, keeping your metabolism active and robust.
Key Tip: Incorporate compound exercises like squats, deadlifts, and push-ups into your routine to target multiple muscle groups and maximize calorie burn.
Microbiome and Weight Management
Your gut health plays a significant role in how your body processes and stores fat. A healthy microbiome, rich in diverse bacteria, can aid in digestion, reduce inflammation, and support weight management. Probiotics, prebiotics, and a diet rich in fiber can help maintain a balanced gut microbiome, ultimately contributing to a healthier metabolism.
Key Tip: Add fermented foods and drinks like kombucha, kimchi, and sauerkraut to your diet to support gut health and enhance metabolic function. Testing your microbiome is a great way to get insight into your gut diversity. It matters what probiotics you take and the order in how we alter your microbiome. Ask LOHC doctors about testing options.
Hormone Metabolism and Weight
Hormones such as insulin, cortisol, estrogen, testosterone, and thyroid hormones play a significant role in regulating your metabolism. When these hormones are out of balance, they can lead to weight gain, fatigue, and challenges with weight loss. Supporting hormone health through stress management, sufficient sleep, and a balanced diet is essential for optimizing metabolism. Regular lab tests can detect hormone imbalances, allowing your healthcare provider to guide you in managing the issue effectively.
Key Tip: Incorporate stress-reduction practices like meditation, deep breathing, and regular physical activity to help maintain hormone balance. Advanced lab testing can be critical to understand how your hormones are being metabolized and why your body may seem resistant to weight loss.
Nutrients that Support Healthy Metabolism and Blood Sugar Levels
Certain nutrients play a crucial role in maintaining a healthy metabolism and stable blood sugar levels. These include:
- Protein: Helps build muscle and keeps you feeling full longer.
- Fiber: Slows down digestion and prevents blood sugar spikes.
- Magnesium: Supports energy production and glucose metabolism.
- Chromium: Improves insulin sensitivity.
Key Tip: Ensure your meals are balanced with lean protein, whole grains, healthy fats, and plenty of vegetables to provide these essential nutrients.
Easy, Nutrient-Dense Changes to Make
Start by making small, manageable changes that can have a big impact on your metabolism. Swap out refined carbs for whole grains (example noodles for quinoa), incorporate more leafy greens into your meals, and prioritize lean proteins like chicken, fish, and legumes. These changes not only support metabolism but also provide the energy you need to stay active and healthy. Meal prep nutrient-dense snacks like veggie sticks with hummus or Greek yogurt with nuts to keep your metabolism fueled throughout the day.
Key Tip: Can you eat one full day without any processed food? No packages, nothing with an ingredient list? If you can attempt to do this, keep getting closer to this more meals than not.
Advanced Support for Weight Management
In addition to lifestyle changes, there are medical interventions that can assist with weight management. While the focus should always be on a healthy diet and exercise for lasting effects, these options may offer additional support:
- Lipotropic Injections: These injections contain amino acids and vitamins that help break down fat and boost metabolism. They can complement a weight loss program by enhancing fat burning. Typically patients lose an extra pound a week and notice more energy.
- HCG Injections: Human chorionic gonadotropin (HCG) injections are sometimes used in conjunction with a very low-calorie diet to promote weight loss. HCG is believed to help preserve muscle mass while the body burns fat.
- Semaglutide (and other GLP agonists): Originally developed for managing blood sugar in type 2 diabetes, Semaglutide has been shown to assist with weight loss by reducing appetite and improving blood sugar control. It works by mimicking a hormone that targets areas of the brain involved in regulating appetite and food intake.
While these treatments can aid in weight management, they are most effective when combined with the healthy lifestyle changes outlined above. Always consult with a healthcare provider before starting any new treatment. To achieve long term results, we require our patients to agree to comprehensive lab testing, nutrition plans/education and adding movement to their daily routine. Your long term health is our goal as well!
Experience the Transformation
Join us at Lake Oswego Health Center as we strive to improve your health. Whether you’re seeking relief from fatigue, protection against infections, or a boost to your overall well-being, we’re here to support you every step of the way.
To book an appointment now, call today at: 503-505-9806