Repair a Destroyed Metabolism in 10 Steps

Repair a Destroyed Metabolism in 10 Steps

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so you’ve done some damage to your metabolism and you just slowed it down maybe you’ve been dieting a little too hard over the years maybe age is catching up with you maybe stress is catching up with you well I’m gonna give you some ways to repair or fix your metabolism ten ways to be exact now these aren’t ways to just spike your metabolism or boost your metabolism okay I’m not all about that kind of generic stuff talking about repairing a damaged metabolism because most of the reasons that our metabolisms slowdown is simply because we’ve done some damage to it and we can repair it if we apply a lot of these principles or even all of these principles or just one of them occasionally so I’m gonna break them all down maybe ten of them hey we’ve got new videos coming out just about every single day nowadays okay 7:30 a.m. Pacific time so if you like good health content just make sure you’re keeping it locked in here hit that red subscribe button and then that little Bell icon is gonna allow you to turn on notifications so you know whenever I go live or post a new video also after you watch this video go ahead and check out butcher box if you eat meat at all then you’ve got to check out butcher box grass-fed grass-finished meat delivered right to your doorstep and I kid you not it’s cheaper than the grocery store so you get it delivered right to your doorstep never have to leave the house and it’s the highest quality stuff plus there’s a discount and some cool add-ons for those that are watching my channel or watch my videos so if you’re gonna get it you might as well get it to the description down below but let’s watch the video first alright jump in right into it the number one thing that I would like you to do to repair your metabolism is start paying more attention to your thyroid like getting more in the way of iodine and chromium in the mix much of the metabolic damage that occurs within our body is because of the thyroid okay when our metabolism is slowing down this generally our thyroid slowing down this happens with age it happens with stress it happens with bad foods autoimmune conditions whatever to make matters very simple your thyroid gland needs iodine to convert t4 into a usable form of t3 okay if you have t4 which is the precursor of a thyroid that’s great but you can’t really use that until it’s converted into t3 so what your body does is it combines iodine with tyrosine and when it does that it creates t1 t2 t3 t4 but it also helps the conversion process of t4 to t3 now this is very important to boost your metabolism if there’s a secondary thing I want to talk about that’s getting chromium in a chromium is a mineral that you can get honestly very inexpensively on Amazon what chromium is gonna do is it’s gonna help glute 4 receptors come to the surface what does that mean it means that blood sugar that’s floating through your body sometimes doesn’t have a place to go but if you take a little bit of chromium it makes it so that the receptors that are inside our cells come to the surface of the cell to collect the extra glucose now this can help you in a lot of ways but it helps your thyroid because there’s a lot of links with high blood sugar and insulin levels slowing down our thyroid so let’s control that and actually solve the issue not just treat the symptom okay so iodine is going to help you create more thyroid but let’s solve the problem – with the chromium now you’re gonna get your iodine through kelp or through seaweed or something like that don’t get it through iodized salt that stuff is bleached and completely stripped of the minerals not the best way to get your iodine okay next one he’s going to be consuming my ACV drink now my ACV drink isn’t a product okay it’s just a collection of different ingredients so it’s usually 10 to 12 ounces of water combined with a couple tablespoons of apple cider vinegar about 1/2 a teaspoon of cayenne pepper and a little bit of lemon okay pretty straightforward now the reason that I compiled this is simply because it does have some metabolic repair effects okay number one the Cayenne is going to have a thermic effect it does boost your core body temperature just a tiny bit so your metabolism can improve a little bit right there okay but it has some other effects too it also improves dopamine levels so when your dopamine levels are up a little bit your dopamine hits are being satisfied you have less cravings which means you’re eating less bad things that are affecting your metabolism negatively okay next up apple cider vinegar the acetic acid within the apple cider vinegar up regulates fatty acid oxidation so it helps improve the body’s utilization of fats this is the phenomenal thing for fat loss but then from a metabolism standpoint it actually helps with uncoupling proteins 1 & 2 so what that means is it actually allows the fat to be utilized to create body heat better which means your metabolism is going to enhance because you have more body heat especially alongside the cayenne and then the lemon comes in from a fiber standpoint get a little bit of pectin it’s going to help you out with satiety now optional you can add some salt into the mix I usually just put a pinch of salt okay the salt is going to help you out with cravings sometimes we have NST receptors all that means is sometimes our body craves sweets when it’s really craving salt so I find that by nipping in the blood in the morning he make a big difference the number three way to go ahead and fix your metabolism up a little bit is don’t be afraid to overeat but overeat with protein okay protein already has a powerful thermic effect say 20 to 25 percent of the protein that we consume is going to end up just being utilized just to metabolize that protein so 25 percent of the energy from what we eat in protein just goes into digesting that specific amount of protein anyway okay so it takes a lot of energy which is a great thing but when we look at overall metabolism there’s an interesting study those published in the journal J AMA okay this study took a look at individuals that were put into a hyper caloric state meaning they had them eating 140 percent of their daily caloric needs so they ate a lot more to the point where they would gain weight right well they divided them into three hyper caloric groups one group consumed low protein one group consumed moderate protein in one group consumed high amounts of protein but all consuming the same ultimate amount of calories which was a lot about a thousand extra calories so needless to say they all gained weight but what’s wild is they all gained about the same amount of fat the protein group gained a little bit less but ultimately about the same amount of fat the protein group however gained muscle – they gained a good amount of muscle so they actually technically gained more weight than the other groups but the extra weight gained was muscle so the point in saying this is extra protein doesn’t convert to extra fat extra protein converts to extra muscle so if you’re going to overeat you might as well overeat with protein because at least it’s gonna build more muscle which is the biggest driver of your metabolism more muscle builds your metabolism faster so this is a great way to have your well steak and eat it too I guess alright now let’s go ahead and move in to number four which is get the proper leptin spike with the proper kind of cheat meal okay so leptin is a simple thing leptin communicates from the fat cell to the brain and says hey brain we have enough fat on hand go ahead and ramp up the metabolism pretty simple if leptin levels are low we don’t have a lot of left in so the brain doesn’t get the signal to turn up the metabolism so the metabolism slows down a lot of times it is a left an issue more than often than not I wrote issue but sometimes it’s a lepton issue because we’ve been dieting for a long period of time if you’ve been dining for a long period of time you need a leptin spike but you have to spike your leptin with carbohydrates to really get a powerful leptin spike you can spike it with fat but honestly it just works better with carbs the American Journal of physiology published a study that found this they took two groups one had a cheap meal with carbohydrates one how to achieve me with fat the carb group had significantly higher spikes and leptin one very important thing to note though is if you have a cheat meal with carbs keep the fats out of the equation do not mix fats and carbs because then that cheat meal will go to storage a lot more it simply has to do with spiking the insulin and allowing fat to come in okay we just want to have a high carbohydrate meal try to keep it with no sugar just keep it good healthy good clean starches like maybe lentil pasta or chickpea pasta something like that and that will spike your leptin levels so do that a couple times over a two-week period try to spike your leptin a little bit and then incorporate all these other things too number five is gonna be slowed down on the high-intensity workouts for a little bit okay I’m all for high into the interval training trust me I talk about it all the time and the benefits of it but how many times have you seen someone that is overweight and their body hasn’t changed or maybe it’s you your body hasn’t changed in a long time and they’re still just grinding away at their CrossFit workouts but their body never changes it’s a perfect example of adrenal overload like you’re pushing your body so hard all the time that your adrenals are getting burned out and your cortisol levels are staying so high that you’re ultimately ending up with a body fat accumulation issue so what you need to do is you need to back off the high-intensity work for a little bit trust me it has its place and it’ll come back but you need to let your system come back down and chill out so take a break and switch over to strength training for a little bit and limit the cardio and if you do cardio just kind of tone it down and just easy cardio for a little bit don’t worry it’s not long term key strength training is gonna build the muscle that’s gonna boost the metabolism allow yourself the chance to build some muscle okay because a lot of times when your strength training combined with high intensity interval training in one setting like in CrossFit for example you end up putting yourself in situation where your body’s getting conditioned but from a body composition standpoint it’s so taxed you’re not able to actually get the effect from the strength training and it’s nothing against CrossFit it’s just when you’re taxed you’re taxed number 6 is going to be reduce your caffeine by I’m not the kind of guy that’s gonna tell you to cut out caffeine altogether okay not at all I like my caffeine I like my coffee I like my tea but cut your caffeine in half what ends up happening is we have this thing called the hypothalamic-pituitary-adrenal axis and it communicates from the brain to the adrenals to produce more cortisol to produce more epinephrine coffee in and of itself caffeine in and of itself produces more epinephrine and more adrenaline okay it’s kind of what it does so we just need to lessen the impact of that a little bit if you go cold turkey off of caffeine it just makes it so that when you do have caffeine you’re going to have a bigger cortisol spike so it’s okay to keep it in the system because your body’s gonna actually be able to modulate a little bit and just have less cortisol being secreted but that way you still get your energy boost and after like two or three days of cutting your caffeine in half you’ll be fine so what I do is I switch to half caf I do half caffeine half decaf tastes just the same I still feel like I get the same effect number seven is going to be adding a good quality salt yeah right I know most people when they go on a diet or they make changes they try to reduce sodium and what ends up happening is people’s metabolism slows down okay so then they start grasping for straws they’re like well what can I do to lose a little bit more weight so they start saying like well I’m gonna cut out sodium and then they drop some water weight so they feel really good so they continue to drop sodium and they realize uh sodium was the issue but that only goes so far in fact it backfires on you what happens when you’re deficient in sodium is your brain gets a little bit of a mixed message your brain says eight put on the brakes we’re low in sodium so the hypothalamic-pituitary-adrenal access ends up kind of getting whacked out and it makes it so the adrenals triggered the release of what’s called aldosterone that aldosterone tells the kidneys to hold on to water and salt and what ends up happening then is you end up having a subsequent increase in cortisol when aldosterone is released cortisol is also released so then you have too much cortisol at a time when you don’t need it Courcelles not bad but it’s bad when it’s at the wrong time so you have chronically high levels of cortisol which definitely trigger an accumulation of predominantly belly fat okay mainly visceral and abdominal fat so we have a big problem there we are if we’re if we’re not fixing this issue we’re just going to have this constant load on the adrenals and this constant accumulation and it’s gonna end up slowing down our metabolism so don’t be afraid to add some salt so I add that salt to that morning drink number eight is try a 36-hour fast now I put this in here because so many of the people that watch my videos that are subscribed to me if you’re a new viewer then just forgive me are already people that intermittent fast so one of the ways that I suggest just kick-starting the body into a new method is doing a 36-hour fast okay and this works for anybody go from evening all the way to the next evening and then the next morning okay so from like 7:00 p.m. all the way to 7:00 a.m. not the next day but the day after okay so you have one full day of not eating at all now what this does is a allows you to kickstart a lot of a metabolic process but it also makes it so that you can take advantage of some cool things there’s a study that’s published in BMC genomics that found that in the mornings and especially after a fast we have very insulin sensitive muscles but insulin resistant fat cells so it means that we can actually spike our leptin and we can eat a larger meal at the end of that 36 hour fast and it’s not going to go to fat storage nearly as much as if we ended that fast in the evening see we have diurnal rhythms that change we actually are less apt to store fat in the morning than we are in the evening so if you do a 36-hour fast move fast all the way through to the morning we can break that fast and have a lot more leeway and a lot more flexibility to not gain fat it’s actually pretty cool plus the benefits of a 36-hour fast are awesome anyway so that’s a great way to just kind of kickstart that metabolism again the next way to fix or repair slowed metabolism is to work on the conversion of white fat to brown fat okay so this is something that’s gonna just get your metabolism stoked a little bit more we have white fat we have brown fat so white fat is – the fat just kind of hangs out on your body it’s just insulating it doesn’t really do anything other than be unsightly and keep us warm brown fat on the other hand is what triggers thermogenesis it actually creates the has activity so it’s what triggers some of that shivering it’s non shivering thermogenesis is what it’s called so basically makes it so it generates heat now that takes calories so brown fat actually takes energy and allows us to burn more fat so if we can take the same fat and the same fat mass and make some of that fat mass brown fat versus white fat then we can have some really powerful effects on our metabolism so there’s a study that was published in biochemical and biophysical research that found that curcumin like from term rick has the ability to switch this over to switch white fat to brown fat so if we add turmeric to our meals add turmeric to our drinks whatever we have a powerful effect on doing that and it does this in a non catecholamine way so a non epinephrine related way normally it takes high intensity activity to get this conversion to happen but turmeric allows to happen through a different pathway and this conversion is really really powerful another thing that you can do is do some cold water therapy now and then cold water therapy forces you to develop more brown fat tissue it doesn’t make you gain fat it makes you convert white fat into brown fat because it’s trying to adapt to you being exposed to some cold water now and then this means that you’re left with again the same amount of fat you’re not trying to burn fat you’re just having a different kind of fat that ultimately burns your metabolism a little bit hotter later on so it fixes a slow metabolism next up is going to be a maintenance thing number 10 you utilize a low carb high fat diet to keep the weight off okay if you rebound and bounce it’s like a bouncy ball think about it like this every time you rebound in weight the bounce gets smaller if I were to throw a bouncy ball right now it would bounce nice and high then the second bounce oh it bounced lower and lower and lower and lower until it’s flat right well the same thing kind of happens with your metabolism because what happens is every time you diet and lose some weight your metabolism is shrinking and shrinking and shrinking so you may kick start your metabolism with some of these things and lose a little bit more weight but if you’re not careful you’re gonna fall into the same trap so the nice thing is with a low carb high fat diet there’s studies that ultimately prove your metabolism stays hotter than through other diets so the journal nutrition of metabolism published a study took a look at a bunch of individuals that lost weight over four month period of time so it had them lose weight over four months 45 pounds to be exact so 45 pounds over four months is a lot of weight to lose and what it found is that those that lost weight on a ketogenic or low-carb diet ended up maintaining the same lean body mass and the same resting metabolic rate so what that means is they were able lose 45 pounds and their metabolism never slowed down as a result usually when you lose weight you lose some metabolism – not with a low carb high fat diet so you use that to keep the weight off utilize these tricks to stoke your metabolism utilize some fasting but once the weight is off do a low carb high fat just as your maintenance even if not fol Kido it’s going to help you maintain the muscle mass that ultimately drives your metabolism as always make sure you’re keeping it locked in here my channel if you have ideas for future videos like this talking about metabolism fat burning brown fat white 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1) Iodine and Tyrosine

As mentioned, the function of the thyroid gland is to take iodine and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3)

Thyroid cells are the only cells in the body which can absorb iodine

These cells combine iodine and the amino acid tyrosine to make T3 and T4. T3 and T4 are then released into the bloodstream and are transported throughout the body where they control metabolism

Your thyroid converts tyrosine (the other building block) into thyroglobulin and attaches between one and four iodine atoms to create T1, T2, T3, and T4 respectively

2) ACV Morning Drink – Cayenne, ACV, Salt, Lemon

Cayenne

Capsaicin is an active component of cayenne that has weight loss benefits due to the release of adrenaline that it causes

ACV

Acetic acid intake suppresses body fat accumulation due to the upregulation of fatty acid oxidation

It upregulates the enzymes SREBP-1 (regulates lipogenic enzymes) and PPARalpha (regulates fatty acid oxidation) while also elevating uncoupling protein 2 (UCP2)

Salt

Sodium depletion alters how the nervous system, including structures within the mesolimbic dopamine system, processes the taste of salt

Sodium deficiency reduces gustatory nerve responses to salt – Neurons within the NST, which receives afferent information from the gustatory nerves, also exhibit altered firing patterns to the taste of salt during deficiency

Similar to the changes in firing observed in the gustatory nerves, the salt-responsive neurons in the NST exhibit reduced firing during deficiency

Interestingly, neurons that respond to sweet tastes such as sucrose begin to fire in response to salty tastes in the depleted animal

Lemon

Lemons contain a soluble fiber known as pectin that increases digestive health – pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination

3) Overeat, but Overeat with Protein

Study – JAMA

Looked at whether the level of dietary protein affected body composition, weight gain, and/or energy expenditure in subjects randomized to one of three hypercaloric diets: low protein (5%), normal protein (15%), or high protein (25%)

4) Leptin Spike with Carbs

Study – American Journal of Physiology

Assessed the impact of the macronutrient content of a meal on the postprandial leptin response

22 young healthy subjects (11 men and 11 women) were given, in a randomized order, an isoenergetic meal [carbohydrate (81%) or fat (79%)] or remained fasting

In both genders, leptin response was higher after the carbohydrate meal than after the fat meal and while fasting

In conclusion, a carbohydrate meal induces higher postprandial leptin levels than an isoenergetic fat meal

5) Focus on Strength Training instead of HIIT

A study published in the journal Amino Acids had 12 healthy men complete a resting control trial and a trial consisting of ten 6 seconds cycle ergometer sprints interspersed with 30 seconds recovery, in randomised order

Found that with sprinting, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting

6) Switch to Half Caffeine to lessen the load on the adrenals

Cortisol responses to caffeine are reduced, but not eliminated, in healthy young men and women who consume caffeine on a daily basis

7) Add Salt

A lack of sodium can cause the brain to send signals to the adrenal gland to increase the release of hormones responsible for water balance (aldosterone & ADH, or vasopressin) – cortisol is released alongside these other hormones

8) 36 Hour Fast – breaking fast after workout in AM

Insulin Variations Study – BMC Medical Genomics

9) Switch White Fat to Brown Fat

Turmeric

Cold Therapy/Lowering Temperature

10) Once applied, utilize Keto or HFLC to Keep LBM

Weight reduction is accompanied by a slowing of energy expenditure, or RMR, which is why weight regain is so common after dieting

Study – Keto & RMR

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