Tag: prometabolic

feeling cold all the time

How to stop feeling cold all of the time!

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Sometimes feeling cold is a natural response to the environment you are living in. But what about if you are feeling cold all of the time, even if you are in a relatively warm climate? Feeling cold all of the time, especially feeling cold in your hands, feet and nose is a sign that your metabolism is not functioning as well as it could be. If you are feeling chilly, chances are you are not feeling your best either. Probably you feel tired, low in stamina and moody. Maybe you have dry skin and hair or slow growing, brittle nails.

Your metabolism is all of the processes that convert the food you eat and the air you breathe into energy. This is the life force, or prana, which fuels your activities in the world. This includes physical activity and growth but also mental processing and creativity. Your metabolism also generates heat in your body, helping your enzymes to function optimally and killing off harmful bacteria. Ideally, you want your basal body temperature, that is your temperature upon waking (before eating, drinking or moving) to be above 36.6°C (97.8°F).

If you are feeling cold all of the time, your basal temperature may be below this ideal. To learn about how to test how well your metabolism is functioning, from the comfort of your own home, check out my previous post. There I describe two simple tests that can indicate if your metabolism is sluggish. If your tests suggest a low metabolism or if you are feeling cold all the time and want to know how you can warm up and boost your energy, keep reading!

Stop feeling cold all of the time – Eat enough calories!

If you are feeling cold all of the time, the first thing you want to check is that you are eating enough calories. Unfortunately, as Western societies, we are obsessed with weight loss and dieting. These days, everywhere you look you see low calorie foods advertised as the way to ultimate health and happiness. It is true that we have a problem with obesity, however the story is not as simple as cut calories and eat less to lose weight. Our bodies are smarter than that!

If you do not eat enough calories over a long period, you are likely to be feeling cold all the time (1). Probably you have heard of “starvation mode” when your body goes into energy saving mode? Another word for this is metabolic adaptation and it means exactly what it says on the tin. It is a functional state in which your metabolic processes are slowed down in order to conserve energy in a perceived famine.

When food is scarce, your body’s number one priority is to survive. It doesn’t care if you feel cold and tired or if your hair isn’t as luscious as it usually be. Neither does it care about reproduction as it deems the current environment unsafe or inadequate to support a family. Therefore, you might also experience a lower libido or a complete loss of interest in sex. All of these can be a sign that you are not eating enough calories.

How many calories should I eat to stop feeling cold all of the time?

But what is enough calories? That really depends on your unique physiology. But I can guarantee that if you are following a 1200 or 1500 calorie diet as a grown woman, you are not eating enough calories. If you are on a low calorie diet and feeling cold all of the time, working towards increasing your calories to an amount which supports a healthy metabolism should be your number one goal.

A good place to start is to use a Total Daily Energy Expenditure (TDEE) calculator this this one to estimate your calorie needs. For example, to maintain my current weight, I need a minimum of 1500 calories per day if I am completely sedentary and nearly 2400 calories per day if I exercise to an athletic level. And I am a petite woman (158cm and 54kg). If you are taller or heavier than me, your calorie needs will be even higher than this.

maintenance calories calculator

Many women are working out intensely several times per week and trying to get by on less than 2000 calories per day. If this is you, no wonder you are feeling chilly! If you are doing this and still not losing weight (if you are above a healthy weight range for your height) then it is a big red flag that your metabolism needs some support before weight loss will be possible.

Stop feeling cold all of the time – Eat a pro-metabolic diet

Nutrients to improve metabolism and energy

The second part to the nutritional equation to increase your body heat is ensuring you are also eating the right foods. If you are eating enough calories and still feeling cold all of the time, it might be that you are not eating a pro-metabolic diet. A diet which supports your metabolism is nutrient dense and includes vitamins and minerals which act as co-factors in your bodies’ energy generation processes, i.e. your metabolism.

Some of the common nutrient deficiencies that can lead to you feeling cold all of the time include iron and vitamin B12 (2). Lacking in these nutrients, can cause anemia which is a reduction in red blood cells. As red blood cells carry oxygen around your body which is needed to generate energy, anemia can lead to feeling cold all the time. Other nutrient deficiencies which can lead to feeling cold include vitamins A and D, selenium, iodine, zinc and calcium which are all necessary for a healthy thyroid function (3)(4).

Foods that are high in these nutrients include animal products, in particular red meat, eggs and seafood. So perhaps your “healthy” vegan or vegetarian diet could be responsible for you feeling cold all the time. Vegetarian metabolism supporting foods include dairy, coconut, root vegetables and fresh fruit which provide healthy carbohydrates and saturated fats to support your metabolism and energy generation processes.

eggs-dairy get your period back on a vegan diet
coconut get your period back on a vegan diet
whole-foods get your period back on a vegan diet

Foods which can lead to feeling cold all of the time

On the other hand some nutritious foods that can lead to you feeling cold include cruciferous vegetables such as kale, broccoli and cauliflower. These contain compounds called goitregens which can impact your thyroid function when consumed excessively. Similarly, foods high in poly-unsaturated fats such as nuts, seeds and vegetable oils can inhibit energy production (note that hibernating animals eat these foods before going to sleep for the winter).

This is not to say you should avoid these foods altogether, I am not about restriction or extremes here. However, if you are consuming tonnes of these foods or if they make up the majority of your diet, it could explain why you are feeling cold. Consider reading my previous post on foods to support your metabolism and work on adding some of these foods into your daily diet. If you need support with this, I offer 1-2-1 nutrition and holistic health coaching.

Balance your water consumption

My final point on nutrition to keep you feeling toasty and warm is an important one! I won’t go into too much detail here as I have written another post on exactly thing topic. But to summarise, if you are feeling cold all of the time it is possible that your water-food balance is off. I know we are told to drink more water to be healthy and yes some people could definitely benefit from some extra hydration.

However, this obsession with drinking litres and litres of water in a day has gone too far. It is simply common sense that if you are drowning yourself in cold water every day, or even hot water in the form of tea and coffee, it is not going to support a high functioning metabolism. Of course, you don’t want to experience dehydration either. But over consuming water just adds unecessary workload onto your kidneys and your body in general. If you are peeing every hour and your urine is clear, this is a sign you are over-doing t on the water front.

In order to warm up your body, you want to “Eat for Heat”. That is to balance the amount of minerals (salts) you consume in your diet with the amount of water that you drink. A good balance should lead to a warm body, high energy, good sleep and calm mood. An imbalance can lead to feeling chilly, tired, anxious and difficulty sleeping.

woman drinking water

Metabolism supporting exercise

Another common mistake people make is believing exercise will increase their metabolism. Ok, this is partly true. But it depends entirely on what type of exercise you do. Chronic cardio such as intense running, swimming or cycling for hours on end will not increase your metabolism. Yes you heard me right. Over-exercise is one of the main reasons for feeling cold all of the time. It causes stress in your body and decreases your basal metabolic rate. Lower metabolism = less heat generated at rest.

Cardio exercise burns calories whilst you are moving therefore can increase the total amount of energy you burn in a day. However, this type of exercise trains your body to do more with less energy i.e. causes metabolic adaptation. This means that you might feel warm and energised during the activity but after wards you can feel tired and cold all of the time. Sound familiar?

Excessive cardio is also a stress on the body. To maximise oxygenation levels in your cells and therefore energy and heat production, you want to minimise stress to within your bodies acceptable range. This does not mean eliminating all physical activity but rather operating within your capabilities and choosing metabolically supporting activities. Generally this would look like low impact cardio such as walking, easy cycling or dancing combined with resistance training to build muscle. This could either be weights but also body weight activities like yoga and pilates (5).

walking missing periods

Reduce stress through proper breathing

As I mentioned, exercise can lead to feeling cold by causing stress in the body. When you are chronically stressed, your body becomes tense and stiff. This reduces circulation (blood flow) around your body and can lead to you feeling cold, especially in your hands and feet. Moving and stretching your body can help to relieve some of this tension but why not also focus on reducing your stress? You always want to ask yourself whether what is stressing you is worth losing your wellbeing over and act accordingly.

Another way stress can leave you feeling chilly is by changing the way you breathe. When when we are stressed, we tend to breathe much shallower and also more quickly. Set a timer for 60 seconds and count how many times you breathe (in and out is one cycle of breath). A healthy breathing range is around 10-15 breaths per minute. Anything above this is mild hyperventilation which can be a sign that you are stressed.

Also note which part of your body moves most as your breathe. Ideally you want your belly to rise and fall as your diaphragm moves. Stressed breathing is more likely to expand the top of the chest in the area around your collar bones. Breathing in this way reduces the amount of oxygen which reaches your cells.

As I mentioned earlier, more oxygen means more energy and heat generation. But it is not as simple as just breathing more deeply or quickly to increase your oxygen intake. Actually, deep slow breaths can definitely help to calm down your nervous system and relax your body. This is a good thing! But to get even more benefits from your breath, you can use specific breathwork (pranayama) techniques. These include retaining the breath at specific points in the cycle to expand your breath and life force.

morning meditation for mindfulness and present awareness

Summary

So there you have it, my top tips on how to feel nice and toasty if you have been feeling cold all of the time. Let me know if you try out any of these tips and if you experience positive results. Remember, try out my home assessment of metabolic function to get an insight into your current state of metabolic health. Check out the other posts linked below for more on the topic of feeling cold and metabolism.

References

(1) https://www.bmj.com/content/360/bmj.k1122.abstract
(2) https://www.who.int/health-topics/anaemia
(3) https://pubmed.ncbi.nlm.nih.gov/20172476/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921055/
(5) https://www.sciencedirect.com/science/article/abs/pii/S053155651730503X

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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is your metabolism low

Symptoms of hypothyroidism but levels of TSH normal?

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In this post I want to explore some of the research around a topic that particularly interests me. That is, what if you have symptoms of hypothyroidism but levels of TSH are normal? This is something I struggled with myself for many years so I want to share my personal experience and what I have found out through my research.

What is hypothyroidism? Causes and symptoms

Hypothyroidism is the second most common female endocrine (hormone) disorders. There are several causes of an underactive thyroid. The most common cause worldwide is iodine deficiency. However in developed countries, iodine deficiency is rare and the most common cause of hypothyroidism is Hashimoto’s thyroiditis. This is an auto immune condition where a persons own immune system develops antibodies which attack the thyroid gland. Other cases are caused by medical interventions such as thyroid surgery, radiation or certain medications.

Some of the main symptoms of hypothyroidism are:

  • Sensitivity to cold
  • Tiredness and fatigue
  • Dry skin and hair
  • Brittle nails
  • Low libido
  • Weight gain
  • Irregular or heavy periods
  • Constipation
  • Trouble concentrating or poor memory

References are listed at the end of the article, see ref (1)(2)(3)(4)

Testing for hypothyroidism TSH levels

Currently, the main test for diagnosing hypothyroidism or an under-active thyroid is a thyroid function test. This is a blood test to measure levels of two thyroid hormones: thyrotropin aka thyroid-stimulating hormone (TSH) and free thyroxine (FT4). If your blood tests show a high level of TSH and low level of FT4 then you may be diagnosed with hypothyroidism(1). High TSH level with normal FT4 is considered sub-clinical hypothyroidism.

I recently did a full check up using Thriva which included a thyroid function check. This is how the results look along with the ranges for TSH and FT4 hormones. You can also read here for more information on interpreting test results. If you are experiencing symptoms of hypothyroidism and want to check your levels at home, it is a great option. Otherwise you can visit your GP and request a thyroid function test.

Symptoms of hypothyroidism but levels of TSH normal? My experience

But what if your thyroid function test comes back normal? What does it mean if you have symptoms of hypothyroidism but normal levels of TSH? Well, you wouldn’t be alone in that regard! It is something that I experienced and I am sure many other women too.

For several years I experienced symptoms of hypothyroidism. In particular disruption to my menstrual cycles, feeling cold and tired all of the time, frequent constipation and dry and thinning hair. I was a classic case of hypothyroidism, exhibiting nearly all of the listed symptoms. However, I had several thyroid function tests during this time which all came back perfectly normal. I couldn’t understand what was going on and was left feeling frustrated and confused.

Each time I left the doctors office I would feel so down and hopeless. It wasn’t that I wanted something to be wrong with me. I just wanted answers so I could get my health back on track! There is nothing worse than feeling like your body is malfunctioning and not knowing what you can do to fix it.

how to speed up a slow metabolism

Me whilst dealing with hypothyroid symptoms (L) and well into the healing process (R)

Symptoms of hypothyroidism but levels of TSH normal? The science

During this time I did a lot of research into all things hormone related. I found some interesting articles about patients with symptoms of hypothyroidism but normal levels of TSH. In some cases this related to sub-clinical hypothyroidism where levels of TSH were slightly elevated and FT4 levels were normal. This didn’t really interest me as in my case, both my TSH and FT4 levels were normal. But if your levels of TSH are between 2.5 and 4mIU/L, as you have the symptoms above, it is definitely possible that you are experiencing sub-clinical hypothyroidism.

Another study that interested me concluded that measuring blood levels of TSH may not be a reliable diagnostic test for hypothyroid (5). They describe case studies of two patients with symptoms of hypothyroidism but normal levels of TSH. When tested using alternative methods, both patients were confirmed as hypothyroid, despite normal TSH levels. Even more interesting, their symptoms went away when treated for hypothyroidism! The theory is that despite normal levels of thyroid hormones in the blood, if the cells are resistant to their effects, we can still experience symptoms of hypothyroidism.

Another area of research that caught my eye is something I have been reading and writing a lot about lately: low metabolism. In particular, I have shared posts about the signs and causes of a low metabolism and how to speed up a low metabolism. This turned out to be the answer to my problems. But how does this link to hypothyroidism? As I mentioned in those previous posts, the symptoms of hypothyroidism overlap greatly with those of a low metabolism. So perhaps if your doctor has given you the all clear with regards to your thyroid health, you might want to consider taking action to support your metabolism.

Reduce hypothyroidism symptoms by supporting your metabolism

To reduce hypothyroidism symptoms by supporting your metabolism, you want to focus on the following four areas:

Now, as a Nutritionist and Women’s Wellness Coach, this is an area that interests me greatly. A low metabolic rate can affect all aspects of your wellbeing from your energy levels to your mood and mindset. If your metabolism is slow, you can also find it difficult to lose weight despite eating healthily and exercising. So focusing on improving metabolic rate can have a wide range of benefits as well as helping to reduce hypothyroidism symptoms.

I will be continuing to share more details on how to do this over the next weeks and months. So make sure to follow my blog by adding your email to the “Subscribe by email” panel on the right to be updated by email when I post.

References

(1) https://www.nhs.uk/conditions/underactive-thyroid-hypothyroidism/symptoms/
(2) https://www.sciencedirect.com/science/article/abs/pii/S1751485115000045
(3) https://link.springer.com/article/10.1007/s12325-019-01080-8
(4) https://www.sciencedirect.com/science/article/abs/pii/S1751485115000045
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5847294/

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
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is your metabolism low

Cheap and easy home test for metabolism!

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Maybe you are one of the many people that say that they have a slow metabolism. But how can you know for sure? One way is to see if you exhibit some of the signs of a low metabolism. This includes having chronic low energy and feeling cold, particularly in your hands and feet. Another way is to take some simple measurements to make an assessment of your metabolism at home. In this article I will describe two basic tests for metabolism that you can do at home.

The information I share in this article is inspired by the work of researchers such as Broda Barnes and Ray Peat. They were amongst the first scientists to promote this test for metabolism in the health sphere. These guys were way ahead of their time and really were the forerunners of the “pro-metabolic” movement. Since then, many others have shared or built on their theories. I have learned from the ideas of Danny Roddy, Matt Stone, Keith Littlewood and Emma Sgourakis to name a few.

I will link other peer-reviewed sources of information at the bottom of this post. Definitely check those out if you are interested in reading more into the science of this test for metabolism!

Link between slow metabolism and thyroid function

The underpinning theory is that your metabolic rate is driven by your thyroid function. A sluggish thyroid results in a “slow metabolism” otherwise known as hypothyroidism. Conversely, an over-active thyroid means a fast metabolism, aka hyperthyroidism. For optimal health and wellbeing, you want your thyroid to be functioning in the healthy range. This means producing normal amounts of thyroid hormones which are also being used appropriately by your cells.

Dr Denis Wilson, claimed that of every 100 patients with a low body temperature and hypothyroid symptoms, only 5 will show up as having abnormal TSH levels and therefore a diagnosis of hypothyroid. He labelled this condition of low metabolism symptoms with normal thyroid test results as Wilsons Temperature Syndrome. He believed that basal body temperature was a good test for metabolism function, regardless of blood levels of thyroid hormones.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566469/

I have to make clear that this is not an accepted diagnosis according to most medical professionals. However, I view it alongside Adrenal Fatigue as a description of a common adaptive state of the body functions which leads to particular symptoms. Perhaps the diagnosis is not accepted but if the treatment works then I don’t see it as a problem.

Interestingly, both slow metabolism and adrenal fatigue are conditions primarily linked to stress! But we won’t go there for today. We will quickly review the common signs and symptoms of a slow metabolism. Then I will introduce you to the two tests for metabolism you can take an home.

Signs and symptoms of low metabolism

To clarify, symptoms are health effects identified by the individual whereas signs can be observed and measured by others. Often experiencing symptoms like fatigue and low energy can be frustrating. This is because you are made to believe by doctors and others that it is all in your head. There are many symptoms related to a low metabolism. Often they go unnoticed because they are subtle or seen as normal.

Broda Barnes in his book Hypothyroidism: The Unsuspected Illness, argued that many common symptoms are a result of sub-clinical hypothyroidism. Some of the symptoms associated with a low thyroid function are:

  • Fatigue
  • Headaches
  • Depression
  • Anxiety
  • Low libido
  • Constipation
  • Low mood
  • PMS
  • Insomnia
  • Easy weight gain

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566469/

If you are experiencing several of these symptoms on a regular basis, potentially you are dealing with a low metabolism.

Two major signs of a low thyroid function and slow metabolism are low body temperature and low pulse rate. These two signs are consistently associated with the symptoms above. Measuring these two indicators can therefore be a helpful test for metabolism function. Other signs include dry skin, dry hair and slow growing or brittle nails. All of the signs and symptoms are a result of reduced cellular respiration and energy generation.

is your metabolism low

Now let’s see, is your metabolism low?

Test for metabolism 1: Basal body temperature

Broda Barnes pioneered low basal body temperature as a sign of hypothyroidism, aka a slow metabolism. Therefore, the first of the two test for metabolism is to measure your core body temperature and compare it to the healthy range. Do this upon waking every day for a week and record your results. You can use any thermometer just make sure to warm it up first to avoid skewing your measurements.

A healthy functioning metabolism should result in an oral temperature of 36.6°C or above (armpit temperature is usually approx. 0.3-0.6°C lower). If your temperature is consistently below this, it may be a sign of a low metabolism. Especially if you also have some of the signs of a low metabolism. Remember, this is your temperature upon waking. After eating, drinking and moving your body, your temperature should increase above this minimum.

Reference: https://www.pedagogyeducation.com/Main-Campus/Resource-Library/General/How-to-Take-a-Basal-Body-Temperature.aspx

For females, remember that your basal body temperature can increase by up to 0.5°C following ovulation. It then then decreases again once menstruation begins. This is due to an increase in metabolic rate during the luteal phase of your menstrual cycle. The numbers above refer to your temperature in the first half of your cycle. Make sure you do the test for metabolism before ovulation for an accurate assessment.

Reference: https://www.ncbi.nlm.nih.gov/books/NBK546686/

As a side note, observing this temperature rise is a good sign that you are ovulating. This is a good sign of a healthy menstrual cycle and fertility!


Test for metabolism 2: Resting pulse rate

The second test you can use to determine whether your metabolism is low is to measure your resting pulse rate. Measuring heart rate is a well established method for determining metabolic rate. A pulse rate of 70-85 beats per minute (bpm) is generally an indicator of a healthy metabolism. The exact number range differs but there is agreement in the pro-metabolic world that a pulse rate of <60bpm is a sign of low metabolism. Especially when combined with low temperature and other signs of low thyroid function.

Reference: https://www.sciencedirect.com/science/article/pii/S1095643310004988

Although many health professionals state that a pulse rate <60bpm is a sign of fitness, this is not the whole truth. Yes, it is true that athletes have a low pulse rate as a result of their fitness. However, fitness and health do not always go together! A low pulse rate, or bradichardia is a sign of metabolic adaptation. Therefore pulse rate can be useful test for metabolism. That is a modification of the metabolic processes in order to do more with less energy input. This is a useful adaptation in athletes as it allows them to perform at a higher level in sport. But it says nothing about their general health.

For example, many female athletes suffer from the Female Athlete Triad. This is a combination of low energy availability, disrupted menstrual cycles and decreased bone mineral density. Usually this is a stress state caused by too much exercise and not enough energy intake. This can affect any woman who is very active and not fueling correctly, not only professional athletes.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435916/

But isn’t a high pulse rate unhealthy?

It does get a little complicated as increasing resting heart rate is also associated with increased incidence of metabolic syndrome. According to the NHS, metabolic syndrome is “the medical term for a combination of diabetes, high blood pressure (hypertension) and obesity“. This test for metabolism is not perfect and the results need to be taken in context of an individuals’ lifestyle. That is why it is important to work with a health professional.

Having a high temperature and pulse rate whilst eating well and being active is different than achieving the same outcome by being sedentary and eating unhealthy food. The best thing to do is keep an eye on your other health markers such as blood pressure, glucose and weight alongside your temperature and pulse to find the lifestyle that works best for you.

What if the test for metabolism shows it is slow?

If you try out these two test for metabolism and think that you do have a slow metabolism, what can you do about it? I shared some simple tips for how to speed up a a slow metabolism in a previous post. In that post I also describe some of the potential causes of a low metabolism so make sure you check it out. You can also try incorporating my top foods to increase your metabolism into your daily diet. For individual support in discovering the best lifestyle to support your body, please reach out.

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
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Top ways to speed up metabolism!

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If you read my previous post and relate to the signs of a slow metabolism, you might be wondering about the ways to speed up metabolism. Or maybe you are here because you can’t seem to lose weight no matter how hard you try. You are convinced you just have a slow metabolism and there is nothing you can do about it. Well, I’m here to tell you that there is something you can do. It is entirely possible to increase a low metabolism and maintain a healthy weight without restriction and deprivation.

I want to start by saying that we are all born with a different genetic metabolic rate. Our metabolism also depends on factors such as our age, gender the amount of muscle we have. Therefore, some people naturally have a “faster metabolism” and others tend to hold onto weight more easily. However there are ways to speed up metabolism, especially if your natural metabolic rate is slowed down. When you experience any or all of the symptoms of a low metabolism such as feeling cold and tired all of the time, hair falling out or disruptions to your hormones.

I am talking to those of you who have been through periods of chronic stress, or who have been dieting and over-exercising for many years. If your metabolism has decreased you might just not feel like yourself. You might feel like your energy has been zapped and you’ve lost your natural vibrancy. If this sounds like you, read on to find out my simple strategy and top ways to speed up metabolism!

how to speed up a slow metabolism
ways to speed up metabolism


Top ways to speed up metabolism

There are many different causes of a slow metabolism but at the root of them all is STRESS. This can be physical stress due to calorie restriction or over exercising, psychological stress or emotional stress. Any of these can put your body into a state of survival mode and cause your metabolism to slow down. Therefore one of the main ways to speed up metabolism is to help your body feel safe and relaxed again. How can you do this? Try out the protocol below for a month and see how your body responds!

Diet for a faster metabolism

To speed up a slow metabolism, getting adequate calories and nutrients is paramount. Even if your goal is to lose weight, focus first on getting your metabolism healthy again before trying to cut calories. Fixing your metabolism first will make it much easier to lose weight down the line and keep it off. So if you have been following a restrictive diet, take a break. Stop counting calories or macros and weighing your food. Don’t restrict any food groups, eat plenty of carbohydrates, fats and proteins. Focus on mainly whole foods but don’t stress out about eating some processed foods too.

Basically you want to flood your body with energy and nutrients so that it feels a state of abundance. This is easiest with a diet including meat and fish but it is definitely also possible on a vegetarian or vegan diet. Go for energy dense foods such as potatoes, dairy, chocolate and coconut products. Focus less on high water, high fibre foods such as fruits and vegetables. Allow yourself to eat till you feel fully satisfied at each meal or snack. Listen to your body and it will tell you what it needs. One of the easiest ways to speed up metabolism is to eat more food and metabolically supportive foods.

Exercise to boost metabolism

If you are currently following an intense exercise regime, please give yourself permission to take some time off. It might seem counter-intuitive to stop exercising but it is another one of the ways to speed up metabolism.

Of course you do burn calories through exercising. But exercise, especially chronic cardio can actually decrease your basal metabolic rate, the amount of energy you burn at rest. This means that your body is more efficient at using calories. A sign of this is a lowered pulse rate (below 60bpm) which we often associate with fitness but is also a sign of the body adapting to stress. Listen to your body and if you are feeling tired, don’t be afraid to rest.

This is even more important if you are feeling chronically stiff and sore. These are signs your body is feeling stressed and overloaded. It is important let your body heal any underlying injuries and relax any built up tension. Yoga is a great way to move your body whilst supporting your metabolism. Gentle walking, tai chi, stretching and dancing are also great ways to stay active whilst healing your metabolism.

Have fun and let go of any pressure to perform, burn calories or change your body in any way. As your metabolism starts to improve and you feel more energetic, you can add in some resistance training to build muscle which will help to boost your metabolic rate even further.

Relaxation to increase metabolism

This is a big one! If you are feeling stressed, anxious and on edge your metabolism is highly likely to suffer. Stress alone can be enough to prevent you from losing weight and can cause the symptoms of a low metabolism. So if you feel like you have tried everything and nothing works, definitely take a look at your stress levels and you might understand. Reducing stress is one of the most efficient ways to speed up metabolism.

Start by identifying the major stressors in your life. Then, maybe with a coach or therapist, work out how you can reduce your stress and develop helpful coping strategies. Reducing stress is one of the keys to how to speed up a slow metabolism. Additionally, try to bring more relaxing activities into your day whether that is meditation, deep breathing, creative projects, reading or playing with your pets. Basically anything that helps you to get into a calm and relaxed state.

Making relaxation a priority part of your every day self-care routine is a key step to getting your metabolism functioning optimally. If you are stressed about losing weight or comparing yourself to others, ask yourself why? Purge your social media of any accounts that make you feel down on yourself and replace them with interesting or uplifting things instead.

Sleep more to speed up metabolism

This goes hand in hand with relaxation. There have been so many studies showing the impact of lack of sleep on the metabolism. Poor quality sleep is a stress on your body and can cause your cortisol levels (a stress hormone) to spike. Not only does it make you feel terrible but lack of sleep puts your body into energy conserving mode and makes you more likely to gain weight. Not getting enough sleep has also been linked to changes in blood sugar control and release of the hormones that regulate appetite. Ever noticed that you crave more sweets and caffeine after a bad night’s sleep? Now you know why!

To speed up your metabolism, make sure you are getting as much sleep as you need to feel refreshed and energised. If you are struggling with sleep, try out my tips on dealing with sleep disturbances. Especially taking care of your sleeping environment and having a solid evening routine to help you to relax and wind down. If you have chronic insomnia and signs of a low metabolism, focus on the tips here and you might just find your sleep improves naturally along with your metabolism. It goes both ways, sleep supports your metabolism and a healthy metabolism enables deep, sound sleep!


Are the ways to speed up metabolism working?

As you experiment with these ways to speed up metabolism, keep track of how you are feeling throughout this process. Look out for changes in your energy levels, sleep and motivation for life. Notice if you are feeling warmer and more relaxed. Or maybe your hormones and hunger levels become more balanced. Celebrate any small wins you observe and don’t worry if you gain a bit of weight along the way. You are in this for the long haul and setting your body up for future health and success!

Enjoy the process as much as you can and take the chance to focus on other areas of your life outside of health and fitness. Remember that this isn’t forever. This is a protocol for helping your body to heal itself and your metabolism to recover. As you start to feel better and have more energy you can start to switch things up. Maybe by changing the foods you eat or by adding in more exercise. Always let this process be guided by your body rather than your mind!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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Top foods for increasing your metabolism and restoring hormonal balance

3 Comments

After my last post about when low calorie density diets don’t work, I got a few email questions asking what foods are best for increasing your metabolism. I have to admit, this is something I am still in the process of figuring out as I went way off in the wrong direction during the first years of my recover. This field of pro-metabolic nutrition was NOT something I was taught in my nutrition degree and in fact, often goes against public health advice. I am not saying this is the way that everyone should eat, but myself and many other people have had success with improving metabolism and eradicating some of the signs of a poor functioning thyroid (e.g. insomnia, fatigue, cold hands and feet, dry hair and skin, constipation) by following this somewhat controversial nutrition advice. If you have been struggling with these symptoms and want to try something new then read on.

I first discovered the research of Ray Peat and Broda Barnes whilst trying to recover my period 5 years ago. After many years of restrictive dieting, I definitely was showing signs of a reduced metabolic rate and my main goal was to balance my hormones and get my period back after 8 years of Hypothalamic Amenorrhea. However, at the time I had decided to become vegan for environmental and “health” reasons so much of the dietary advice was so outside of my nutrition paradigm that I discarded it. I did take on some of the principles though which included:

  • Eating more food overall and listening to my true hunger cues
  • Cutting down on intense exercise and only walking and practicing yoga
  • Drinking less water and adding more salt to my diet
  • Including more root vegetables in my diet e.g. potatoes, carrots, parsnips
  • Adding in saturated fat in the form of coconut oil and dark chocolate
  • Consuming natural sugars e.g. ripe fruits and honey

These things definitely helped me to improve my energy levels and some of the symptoms I was experiencing, as well as to recover my period and have a regular menstrual cycle. But in truth, it wasn’t till I added animal products back into my diet that the real healing began. I will write another post at some point on my experience shifting from a vegan diet back to a omnivorous diet and how I dealt with the transition both mentally and physically. For today I will share my current top foods for increasing metabolism and restoring hormones.

1. Fruit

Ripe, sweet fruit is rich in natural sugars which will support a healthy metabolism and energy output. If you have been stuck in the mindset that carbs are bad and will make you fat, think again. Every cell in your body runs on carbs and prefers glucose as an energy source, especially your brain. Yes, we are adaptable beings and we have mechanisms to enable us to convert fat to energy (via ketosis) when carbs are not available. However this is a stressful process for the body and is not sustainable in the long term. The best fruits are the more dense, sweet fruits such as banana, mango, pineapple, dried fruits, figs, papaya etc.

2. Orange juice

I know oranges are a fruit but OJ is so amazing that it deserves it’s own category. I made a post on Instagram the other day about how OJ is life and it is so true! Drinking a glass of freshly squeezed OJ is like pouring life directly into your body, it makes you happy and floods your body with energy. As you are trying to improve your metabolism, replacing your water intake with juice or other metabolism supporting fluids is a great technique. If you are really struggling, adding a pinch of salt to your juice is even better and though it might sound counter-intuitive it will help with hydration as it helps you to better absorb the liquids rather than having them pass straight through you.

3. Cheese

OK so here we go with the non-vegan foods. I used to be so afraid of cheese. I thought it would mess up my hormones, give me acne and digestive upsets, not to mention it’s high environmental impact. Now I take a more pragmatic view. Cheese is a nutritionally dense food which provides high quality minerals and proteins and is extremely supportive for metabolic health. I’m not saying to go and eat a block of cheese every day but including a small amount of cheese as part of a balanced diet is a very healthy thing. Try to source organic cheese if possible with little additives. Cheese with fruit or OJ is a perfect, pro-metabolic snack and melted cheese on toast is the perfect warming meal.

4. Coconut oil

The keto community got one thing right and that is that the medium-chain triglycerides (MCT oils) in coconut oil are great for supporting the metabolism and providing your body with easily accessible fuel. Even the bulletproof coffee as a concept is not bad, although I would argue that in order to prevent a stress response from your body, a big spoon of honey or a splash of milk is needed and it’s always better to consume coffee with food rather than on an empty stomach. Coconut oil is a great option for cooking, it has a strong taste but goes well in asian style dishes like curries and stir fries or my personal favourite coconut oil roasted sweet potatoes – yum!

5. Root vegetables

Potatoes and starchy vegetables such as parsnips, beetroot and carrots are a great option to provide carbohydrate fuel for your body. The pro-metabolic community advise against grains and I am still on the fence with this one as personally, I had a lot of success with keeping oats and bread in my diet. Nonetheless, potatoes and sweet potatoes are perfect metabolism boosting foods and very versatile. For the best results try baking to bring out the natural sweetness and adding salt to taste. If you struggle with feeling cold, try eating a bowl of salty mashed or potatoes or home-fries and notice the warmth spreading to your fingers and toes.

6. Liver

Yes I said liver.. this is definitely not a food for every day but it really is a “super food” and eating liver either with onions or as pate once every 10-14 days will do wonders for your overall and metabolic health. I know it’s extreme to go from eating a vegan diet to including organ meats but it is something that our ancestors have eaten for many years, knowing about the health benefits and I personally think it is better than eating chicken breast on the daily or only eating prime muscle meats. Liver contains the highest and most absorbable amount of iron, vitamin A and B12 as well as many other vitamins and minerals. Since eating liver regularly my eyesight has improved to the point that I no longer wear glasses to watch TV or use the computer.

7. Chocolate

Eating chocolate or cacao is great for improving the metabolism and something I craved daily when healing from Hypothalamic Amenorrhea. Chocolate is a dense source of calories which is exactly what your body needs to dig it’s way out of a metabolic hole. I personally prefer dark chocolate but actually chocolate with milk and sugar (or smoothies made with cacao, ripe bananas, milk and honey) is optimal for boosting your metabolism. Chocolate contains some caffeine and theobromine which give you a natural energy and mood boost. Eating chocolate mindfully and truly savouring every bite is a way to send your body that signal that it is safe and the “famine” is over which is necessary to move out of the stress response and into a relaxed, high metabolic state.

8. Eggs

These were one of the first animal proteins I added back into my diet as I think many ex-vegans do. Of all of the animal products, it was actually boiled eggs with a runny yolk that I started to crave. Eggs are another great source of vitamin A and a complete protein so they are great to include as part of a vegetarian meal or snack. If you are trying to heal your hormones after restrictive dieting, you need cholesterol as it is a building block for your reproductive hormones and including eggs in your diet is actually a very healthy thing. Eggs may not be the best protein for improving metabolism (some red meat is most likely better) but for restoring hormone health or recovering your menstrual cycle, eggs are a great food to include.

9. Ice cream

My current favourite! I am in a phase of eating ice cream a few times a week because here in Greece there are so many amazing quality ice cream shops and with the hot weather it is the perfect snack. Unfortunately many of the ice creams in the supermarkets these days are heavily processed with additives and fillers which are not designed to be consumed by humans and are not healthy for us. However, ice cream in its natural form with simple ingredients (mainly milk, sugar, cream, eggs) is actually a great pro-metabolic food and a delicious way to boost your calories without feeling bloated or over-stuffed which is often one of the main hurdles for women trying to recover and raise their metabolic rate. A small bowl of ice cream is a great after dinner dessert or bedtime snack to keep your blood sugar up during the night and avoid those 2-4am wake ups that can occur with a low metabolism.

10. Honey/molasses

Both excellent sources of carbohydrates with the added benefits of nutrients and anti-oxidants. The pro-metabolic community often recommend eating white sugar as a way to boost the metabolism and although I am not against including sugar in the diet (I don’t think that any food should be completely restricted), I don’t consider it a health food and prefer natural sweeteners such as honey to use on a daily basis e.g. adding to tea, coffee or smoothies. Molasses has the added benefits of a great mineral profile, providing iron and calcium in particular. Drinking 1-2tbsp of molasses in hot water with lemon was a strategy that helped me to boost my iron levels and recover from iron deficiency.

  • pro-metabolic diet ray peat pate orange juice

As well as these top foods for boosting your metabolism, some foods to reduce during the initial phases of metabolic recovery include:

  • Raw vegetables and large salads
  • Low sugar fruits (unless consumed along with other higher calorie fruits or foods)
  • Cruciferous vegetables e.g. broccoli, cabbage, cauliflower
  • Vegetable oils e.g. sunflower, rapeseed, sesame oil
  • Nuts and seeds (including tahini and nut butters)

I am not saying these foods are unhealthy, far from it. But if your goal is to boost your metabolism, repair your hormones or get your period back, then these foods won’t be the most supportive to your goals and consuming them in large quantities will only prolong your recovery process. Once things are more balanced you can of course add them back into your diet in balance with some of the more pro-metabolic foods. As you become more acquainted with your body and the signs of a strong healthy metabolism (e.g. warm hands and feet, good energy, regular menstrual cycle), you will be able to adjust your diet as you go to keep you feeling your best.

Over to you…

I hope you enjoyed these tips on how to increase your metabolism and balance your hormones. Let me know in the comments below if you have already discovered the work of Ray Peat and other researchers in this field and what you think of this pro-metabolic way of eating. I have to say, for me it has done nothing but good although everyone will have their own unique experience.

If you found this article interesting, like the post and follow along with my blog for more real health and nutrition advice. Let me know in the comments below your thoughts and experiences in the comments below. If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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foods to increase your metabolism orange juice

Top foods to increase your metabolism

10 Comments

After my last post about when low calorie density diets don’t work, I got a few email questions asking about foods to increase your metabolism. I have to admit, this is something I am still in the process of figuring out. I went way off in the wrong direction during the first years of my recovery. Fortunately, I came a long way by following a high calorie and high carbohydrate plant-based diet. But it wasn’t until I reintroduced animal products and discovered a pro-metabolic diet that I really healed my body.

This field of pro-metabolic nutrition was NOT something I was taught in my nutrition degree. In fact, some of the advice goes against public health advice. I am not saying this is the way that everyone should eat. However, myself and many other people have had success with eradicating some of the signs of a low metabolism by following this somewhat controversial nutrition advice. If you have been struggling with these symptoms and want to learn about foods to increase your metabolism then read on.

How I discovered foods to increase your metabolism

I first discovered the research of Ray Peat and Broda Barnes whilst trying to recover my period 5 years ago. After many years of restrictive dieting, I definitely was showing signs of a reduced metabolic rate. My main goal was to balance my hormones and get my period back after 8 years of Hypothalamic Amenorrhea. However, at the time I had decided to become vegan for environmental and “health” reasons. For this reason, much of the pro-metabolic dietary advice was so outside of my nutrition paradigm that I discarded it.

I did take on some of the pro-metabolic diet principles though which included:

  • Eating more food overall and listening to my true hunger cues
  • Cutting down on intense exercise and only walking and practicing yoga
  • Drinking less water and adding more salt to my diet
  • Including more root vegetables in my diet e.g. potatoes, carrots, parsnips
  • Adding in saturated fat in the form of coconut oil and dark chocolate
  • Consuming natural sugars e.g. ripe fruits and honey

These things definitely helped me to improve my energy levels and some of the symptoms I was experiencing. I also was able to recover my period and have a regular menstrual cycle. But in truth, it wasn’t till I added animal products back into my diet that the real healing began. I will write another post at some point on my experience shifting from a vegan diet back to a omnivorous diet, Especially how I dealt with the transition both mentally and physically.

For today I will share my current top foods to increase your metabolism and restore hormonal balance!

Top 10 foods to increase your metabolism

1. Fruit

Ripe, sweet fruit is rich in natural sugars which will support a healthy metabolism and energy output. If you have been stuck in the mindset that carbs are bad and will make you fat, think again. Every cell in your body runs on carbs and prefers glucose as an energy source, especially your brain. Yes, we are adaptable beings and we have mechanisms to enable us to convert fat to energy (via ketosis) when carbs are not available. However this is a stressful process for the body and is not sustainable in the long term. The best fruits are the more dense, sweet fruits such as banana, mango, pineapple, dried fruits, figs, papaya etc.

2. Orange juice

I know oranges are a fruit but OJ is so amazing that it deserves it’s own category. I made a post on Instagram the other day about how OJ is life and it is so true! Drinking a glass of freshly squeezed OJ is like pouring life directly into your body. It makes you happy and floods your body with energy. Orange juice is one of the best foods to increase your metabolism! As you are trying to improve your metabolism, replacing your water intake with juice or other metabolism supporting fluids is a great technique. If you are really struggling, adding a pinch of salt to your juice is even better and though it might sound counter-intuitive it will help with hydration as it helps you to better absorb the liquids rather than having them pass straight through you.

3. Cheese

OK so here we go with the non-vegan foods. I used to be so afraid of cheese. I thought it would mess up my hormones, give me acne and digestive upsets, not to mention it’s high environmental impact. Now I take a more pragmatic view. Cheese is a nutritionally dense food which provides high quality minerals and proteins and is extremely supportive for metabolic health. I’m not saying to go and eat a block of cheese every day but including a small amount of cheese as part of a balanced diet is a very healthy thing. Try to source organic cheese if possible with little additives. Cheese with fruit or OJ is a perfect, pro-metabolic snack and melted cheese on toast is the perfect warming meal.

4. Coconut oil

The keto community got one thing right and that is that the medium-chain triglycerides (MCT oils) in coconut oil are great for supporting the metabolism and providing your body with easily accessible fuel. Even the bulletproof coffee as a concept is not bad. Although I would argue that in order to prevent a stress response from your body, a big spoon of honey or a splash of milk is needed and it’s always better to consume coffee with food rather than on an empty stomach. Coconut oil is a great option for cooking. It has a strong taste but goes well in asian style dishes like curries and stir fries or my personal favourite coconut oil roasted sweet potatoes – yum! Coconut oil is one of the best vegan foods to increase your metabolism.

5. Root vegetables

Potatoes and starchy vegetables such as parsnips, beetroot and carrots are a great option to provide carbohydrate fuel for your body. The pro-metabolic community advise against grains and I am still on the fence with this one. Personally, I had a lot of success with keeping oats and bread in my diet so I have never excluded them. Nonetheless, potatoes and sweet potatoes are perfect metabolism boosting foods and very versatile. For the best results try baking to bring out the natural sweetness and adding salt to taste. If you struggle with feeling cold, try eating a bowl of salty mashed or potatoes or home-fries and notice the warmth spreading to your fingers and toes. Potatoes are definitely one of my favourite foods to increase your metabolism!

6. Liver

Yes I said liver.. this is definitely not a food for every day. But it really is a “super food” and eating liver either with onions or as pate once every 10-14 days will do wonders for your overall and metabolic health. I know it’s extreme to go from eating a vegan diet to including organ meats but it is something that our ancestors have eaten for many years. They knew about the health benefits and I personally think it is better than eating chicken breast on the daily or only eating prime muscle meats. Liver contains the highest and most absorbable amount of iron, vitamin A and B12 as well as many other vitamins and minerals. Since eating liver regularly my eyesight has improved to the point that I no longer wear glasses to watch TV or use the computer.

7. Chocolate

Eating chocolate or cacao is great for improving the metabolism and something I craved daily when healing from Hypothalamic Amenorrhea. Chocolate is a dense source of calories which is exactly what your body needs to dig it’s way out of a metabolic hole. I personally prefer dark chocolate but actually chocolate with milk and sugar (or smoothies made with cacao, ripe bananas, milk and honey) is one of the optimal foods to increase your metabolism. Chocolate contains some caffeine and theobromine which give you a natural energy and mood boost.

Eating chocolate mindfully and truly savouring every bite is a way to send your body that signal that it is safe and the “famine” is over. This is necessary to move out of the stress response and into a relaxed, high metabolic state.

8. Eggs

These were one of the first animal proteins I added back into my diet as I think many ex-vegans do. Of all of the animal products, it was actually boiled eggs with a runny yolk that I started to crave. Eggs are another great source of vitamin A and a complete protein so they are great to include as part of a vegetarian meal or snack. If you are trying to heal your hormones after restrictive dieting, you need cholesterol. It is a building block for your reproductive hormones and including eggs in your diet is actually a very healthy thing. For for restoring hormone health or recovering your menstrual cycle, eggs are a great food to include.

9. Ice cream

My current favourite! I am in a phase of eating ice cream a few times a week. Here in Greece there are so many amazing quality ice cream shops. And with the hot weather it is the perfect snack. Unfortunately many of the ice creams in the supermarkets these days are heavily processed with additives and fillers. These chemicals are not designed to be consumed by humans and are not healthy for us. However, ice cream in its natural form with simple ingredients (mainly milk, sugar, cream, eggs) is actually a great pro-metabolic food.

Ice cream is a delicious way to boost your calories without feeling bloated or over-stuffed. This is often one of the main hurdles for women trying to recover and raise their metabolic rate. A small bowl of ice cream is a great after dinner dessert or bedtime snack to keep your blood sugar up during the night and avoid those 2-4am wake ups that can occur with a low metabolism.

10. Honey/molasses

Both excellent sources of carbohydrates with the added benefits of nutrients and anti-oxidants. The pro-metabolic community often recommend eating white sugar as a way to boost the metabolism and although I am not against including sugar in the diet (I don’t think that any food should be completely restricted), I don’t consider it a health food and prefer natural sweeteners such as honey to use on a daily basis e.g. adding to tea, coffee or smoothies. Molasses has the added benefits of a great mineral profile, providing iron and calcium in particular. Drinking 1-2tbsp of molasses in hot water with lemon was a strategy that helped me to boost my iron levels and recover from iron deficiency.

Reduce these foods to increase your metabolism!

As well as these top foods for boosting your metabolism, some foods to reduce during the initial phases of metabolic recovery include:

  • Raw vegetables and large salads
  • Low sugar fruits (unless consumed along with other higher calorie fruits or foods)
  • Cruciferous vegetables e.g. broccoli, cabbage, cauliflower
  • Vegetable oils e.g. sunflower, rapeseed, sesame oil
  • Nuts and seeds (including tahini and nut butters)

I am not saying these foods are unhealthy, far from it. But if your goal is to boost your metabolism, repair your hormones or get your period back, then these foods won’t be the most supportive to your goals and consuming them in large quantities will only prolong your recovery process. Once things are more balanced you can of course add them back into your diet in balance with some of the more pro-metabolic foods. As you become more acquainted with your body and the signs of a strong healthy metabolism (e.g. warm hands and feet, good energy, regular menstrual cycle), you will be able to adjust your diet as you go to keep you feeling your best.

Over to you…

  • Comment: Have you ever experienced a low metabolism? How did it affect you?
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