What's the best way to speed up metabolism?

All right, key three in this order, sleep, making sure you have more than 7 and 1/2 to 8 and 1/2 hours sleep if that's the magic number for you. Two, nutrition, make sure that you have a good balance of nutrients in your body, making sure you get some sunlight first thing in the morning around between 10:00 and 12:00, shirt off for as much skin exposed, sunglasses or eyeglasses off, absorb that vitamin D for a period of about 15 minutes, take your shoes off, walk on the earth. So by doing those things that'll just boost your energy, make you want to do more activity because that's the third one, do more physical activity.

How do I do? Great question? I do know that our body is way more wise than we are. So it's hard to trick it into anything. So if you want to speed up metabolism, you have to show your body that it's getting its energy regularly in nice amount and there is no starving. The biggest misconception about, you know, losing weight and fast metabolism. Is that you do a lot of stuff on your empty stomach. And you don't even eat afterwards in that situation, if you wake up, you train and don't have a heavy breakfast afterwards. Your body switches into saving mode because it didn't get energy, it spend some energy. So at that moment, it slows down the metabolism, and everything you eat later in the day, especially big dinner, which is inevitably coming because you starved in the first half of the day. Everything will be stored mostly in fats. So if you want to speed up your metabolism, Make sure to even start your day with a heavy breakfast or if you want to train on empty stomach that still fine, but have a heavy breakfast, healthy breakfast with a wide variety of nutritions, right after your early morning breakfast. I have really good lunch, maybe even a few snakes and make sure your body feels well, you know, fat and there's no reason for it to slow down the metabolism. If you do that and you were well fed from the morning. Through the lunch time to early afternoon. You can have less over dinner and your body has no reason to store. Everything you've eaten as Fatso bigger breakfast, bigger, lunch be active throughout the day. Don't use elevator. Walk Two Steps unless you are tapering for a race, have your frequent sessions and fuel for them fuel. Inside the sessions if I do entrance, right? And runs I would eat. I would just drink water through the first hour to 80 minutes of the session and then just start regular feeding. So make sure your body understands. You're not starving it and it has no reason to you know, slow down the metabolism and store fit.

Here Eduardo, one of the best ways to speed up your metabolism, is to establish a strength program, that's going to allow you to ascend to lift the heavy enough load, to create more lean muscle tissue. So you want to make sure that your skill is in place, that you know how to lift weights. And then you want to challenge yourself to the extent that you feel safe, that you can build lean muscle mass.

In my opinion, building more lean muscle tissue. Making sure we're providing our body with the adequate Fuel and treating our body like a sports car. So providing with the top quality fuel that we possibly can at doesn't mean we need to cut out all the things we enjoy, but it means making sure majority of our coloring takes coming from nutrient-dense Whole Foods with a high protein intake are, typically set tend to give my clients at least two grams of protein per kilo of body weight. Now, the next thing would be making sure we are. We're keeping our body fat range and a relatively ideal arrangement for the males are typically tend to keep that between 10 to 15% body fat for females a little bit higher. So, between kind of 14 to 19 or 14 to 20 percent body fat because the leaner, we are the better our metabolism. Healthy. Our metabolism is going to be making sure that we're getting good. Really good quality sleep when possible. Okay, so getting enough recovery seeping into right conditions. Then I found really things like cold water immersion, cryotherapy. All that type of stuff has been a big benefit to me and there's there's plenty of research and evidence to back it up as well.

So I think a great way to speed up your metabolism is the timing of when you eat and fueling your training. So, okay, if you're going out on the super easy morning run first thing and it's no more than 30 minutes then, yeah. Maybe you're just going to go out on a coffee and a water but anything with intensity, the more you fuel within that so especially if you're maybe doing Warm up on empty and then you're fueling and you doing all your hard stuff with that. Good feel inside you or you're eating on your warmup and and you're constantly feeding that that turning kind of working body. Then you're going to be speeding up that metabolism and it also stops you overeating. So if you're really hungry when you're training and then you finish and you eat loads, like that's not when your body is going to be churning. You kind of want to keep that level glucose all the way through. So, So, fueling your key sessions, and then coming back, and having your good lean protein. You're a little bit of carbs, but not overeating and hydrating super, super well after your training and I think yeah, in terms of timing wise, with my athletes always making sure as well, that they're having a good breakfast and then not overeating at night because yeah, again, you want to kind of keep that. At that churning system as level as possible, and then you're going to keep the body, never going into that storage mode. So I'd say that's the best way as a general. Rule of of looking at that.

Best ways to speed up. Metabolism is taking care of your big rocks. So 1 nutrition, making sure that I'm eating, right? I'm getting vegetables. I'm getting fruits. I'm hitting all the micronutrients like your Vitamin B and your vitamin D through sunlight or supplement vitamin C, vitamin A like all our vitamins, iron and things like that and then taking care of our exercise and our lifestyle habits, and making sure that I'm exercising. At least, I like three to four days per week. I think is manageable for most but then on our off days that were moving throughout the day, we're not just sitting and keeping our body moving at all times. I think another way to speed up metabolism is varying your workout routine. So like not always just going for runs, but also adding Sprint's to that, or hitting a Peloton class or hitting a CrossFit class, or going on long runs. Runs like, varying, what you're doing. I'm adding strength training, like, varying, what you're doing can really speed up metabolism. And then you want to take care of sleep. So make sure that your sleep sleeping and then also take care of your stress level. So, find ways for relaxation and to decrease your stress level. That comes from working on yourself and come from therapy, can come from journaling. It can come from hanging out with friends. It can come from having alone. Time income from reading a book. It can come from going for a walk or sitting outside getting some sunlight like whatever ways that help you relax and decrease stress level. So if you take care of those things, I think that's going to really help speed up metabolism for sure.