Your Metabolic Reset

 Your Metabolic Reset

Understanding Metabolic Rate

The Metabolic Rate refers to the rate at which your body burns calories to maintain vital functions like breathing, circulation, and cell production. It can be divided into:

Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain basic bodily functions.

Total Daily Energy Expenditure (TDEE): The total number of calories you burn in a day, including physical activity.

Factors That Influence Metabolic Rate

Increase Metabolic Rate:

1. Physical Activity:

    Regular exercise, especially high intensity interval training (HIIT) and strength training, increases muscle mass, which in turn boosts BMR.

2. Nutrition:

    Eating small, frequent meals throughout the day can keep your metabolism active.

    High protein diets require more energy to digest, thereby increasing BMR.

    Drinking water can temporarily boost metabolism.

Lower Metabolic Rate:

1. Inactivity:

    Sedentary lifestyle and lack of exercise lower BMR.

2. Age:

    Metabolism slows down with age due to loss of muscle mass.

3. Diet:

    Skipping meals and severe calorie restriction can slow down metabolism as the body enters a conservation mode.

4. Sleep Deprivation:

    Poor sleep can negatively impact metabolism and increase cravings for unhealthy foods.

A New Formula For Your Metabolic Reset:

The Domino Diet Formula:

Thoughts->Breathe->Hormones->Feelings->Actions->Results

Let's unpack this ground breaking formula that takes you to the root of a holistic look on metabolism, meaning, beyond the DIET alone. You see, how you think has an impact on how you breathe.  You will either be in shallow breathing or a deep breathing pattern.  Yes there are variations of this but overall those are the patterns of how you breath.  If you are thinking about the argument with your spouse or teenager then you are likely in shallow breathing.  Watching the news, driving in traffic, or even the argument that you are having in your mind that hasn't even happened yet.  But when you think about your favorite beach, or animal or being in connection with your loved ones, you are most likely in calm breathing.  

You and I breathe 24/7.  You have thoughts you are aware of and many that are happening without your awareness, unless you bring your attention to them.  Often you and I run patterns in how we think.  How you wake up in the morning (weekends or weekdays ;)), how we deal with stress, our relationships, job and on the list goes.  Why this matters is, how you think creates a breathing pattern that ignites two hormone pathways.   1) The Fight-Flight Response where hormones like cortisol rise (a fat storing hormone and one that correlates to heart disease) 2) The Rest DIGEST Create pathway, where hormones like serotonin are ignited instead and help you with digestion for instance.  Notice the word digest here....this pathway is the way to eating that is a gamechanger. 

Notice the next stage from Thoughts to Breathe to Hormones comes Feelings. That's right, your feelings are actually half way through the process of how you see results in your life.  Your feelings are byproducts of your hormones.  In my book The Domino Diet: How to Heal You from the Inside Out (click the link for more), I provide a more in-depth approach to this formula but here I want to emphasize that your results such as creating balance or resetting your metabolism must look at the bigger picture, long before you prepare the perfect meal. 

You've likely heard, you are what you eat and that is true but HOW you eat matters too. It is here that we begin to understand first, the difference between knowing what to do and why we do them or DON"T.  Below I have separated the various factors that influence you metabolic rate, such as activity.  This may not be news to you though.  Therefore, understanding how you think and eat may be worth exploring too.    

To ask about my Metabolic Reset Course and Programs--book your discovery call here--https://calendly.com/kariecassell/discovery-call  

How Different Factors Influence Metabolic Rate

Thinking & Mental Activity:

Mental tasks (Thoughts) and stress can increase the production of stress hormones like cortisol, which can affect metabolism. Chronic stress can slow metabolism by altering hormone levels.

Breathing & Oxygen Intake:

Proper breathing techniques, like diaphragmatic breathing, can improve oxygen flow and aid in efficient energy use.

Hormones:

 Thyroid hormones (T3 and T4) significantly influence BMR.

 Insulin regulates blood sugar levels and fat storage.

 Cortisol, the stress hormone, can slow metabolism when chronically elevated.

Serotonin and similar hormones activated in calm breathing can help offset stress hormones.

Feelings & Emotions:

 Positive emotions can boost metabolism through increased physical activity and better sleep.

 Negative emotions and chronic stress can lead to hormonal imbalances that lower BMR.

Actions:

 Regular physical activity, adequate sleep, proper hydration, and balanced nutrition can optimize metabolic rate.

Fueling the Body:

 Consistent intake of healthy foods prevents metabolic slowdown.

 Starvation diets and irregular eating patterns can lower BMR as the body conserves energy.

Sleeping:

Quality sleep is crucial for maintaining a healthy metabolism. Poor sleep can disrupt hormonal balance and slow down metabolism.

Hydration:

 Staying hydrated is essential as dehydration can slow down metabolic processes.

Meal Plan Example

Breakfast:

 Greek Yogurt Parfait

   1 cup Greek yogurt (150 calories)--aim for higher protein yogurt

   1/2 cup mixed berries (35 calories)

   1 tablespoon chia seeds (60 calories)

   2 tablespoons granola (105 calories)

 Total: 350 calories

Lunch:

 Chicken and Avocado Salad

   4 oz grilled chicken breast (170 calories)

   1/2 avocado (120 calories)

   2 cups mixed greens (20 calories)

   1/2-1 cup cup celery, carrots, peppers, mushrooms, zucchini mixed (15 calories)

   2 tablespoons olive oil and lemon juice dressing (75 calories)

 Total: 400 calories

Dinner:

 Quinoa and Salmon 

   1 cup cooked quinoa (220 calories)

   1 cup mixed vegetables (broccoli, bell peppers, carrots) (80 calories)

   3 oz Salmon baked with lemon and herbs (150 calories)

 Total: 450 calories

Snacks:

 Apple with Peanut Butter

   1 medium apple (95 calories)

   1 tablespoon peanut butter (90 calories)

 Total: 185 calories

 or

 Hummus with Carrot Sticks

   2 tablespoons hummus (60 calories)

   1 cup carrot sticks (50 calories)

 Total: 110 calories

Effects of Alcohol on BMR

Alcohol and Metabolism:

 Alcohol can negatively impact metabolism in several ways:

   Caloric Intake: Alcohol contains 7 calories per gram, which can add up quickly.

   Fat Storage: The body prioritizes metabolizing alcohol over other nutrients, which can lead to increased fat storage.

   Hormonal Balance: Alcohol can disrupt hormonal balance, affecting metabolism and appetite regulation.

 Sleep Disruption: Alcohol can interfere with sleep quality, which is critical for maintaining a healthy metabolism.

Healthy Food Examples High in Fiber, Whole Grains, Lean Protein, and Healthy Fats

High Fiber Foods:

Fruits: Apples, berries, pears

Vegetables: Broccoli, carrots, spinach

Legumes: Lentils, chickpeas, black beans

Whole Grains: Oatmeal, quinoa, brown rice

Lean Protein:

 Poultry: Chicken breast, turkey

 Fish: Salmon, tuna

 Plant-Based: Tofu, tempeh, edamame

Healthy Fats:

 Nuts and Seeds: Almonds, chia seeds, flaxseeds (though nuts were excluded per a previous restriction, seeds are still a good option)

 Avocado

 Olive oil

Conclusion

Resetting your metabolism involves holistic lifestyle approach with a combination of a positive mindset, proper nutrition, regular physical activity, adequate hydration, and quality sleep. By following a balanced meal plan and making informed choices about your lifestyle, you can optimize your metabolic rate and improve overall health. Remember, consistency is key to seeing long-term benefits.

For support in understanding your specific calories needs and a Metabolic Reset Meal plan, reach out with a list of your food preferences and or intolerances and schedule a session that will help you get that started!   [email protected]   780-814-2983   (text or call)

Book your discover call here https://calendly.com/kariecassell/discovery-call