Hey, guys. Dr. Axe here giving my top secrets to help naturally boost your metabolism. And one of the most common questions I get is, Dr. Axe, how do I lose more weight, burn more fat, look more lean And in this tutorial, I’m going to go over my top three strategies for you to immediately start seeing improvements in your metabolism. And you may even after one or two days, notice you’re looking leaner and more fit than you did before. The number one thing you’ve got to do if you want to start boosting your metabolism is.
You’ve got to consume the right type of foods and follow a specific diet. And I would recommend a diet that’s high in healthy fats, protein, and fiber and reducing overall sugar consumption. Now, you do want some sugar and grains in your diet, but focus on getting these three things in every meal protein, healthy fat, and fiber. You want to do wild caught protein, like wild caught salmon, grass fed beef, organic chicken and turkey, good quality grass fed whey protein powder or sprouted pea protein powder. But getting protein has been shown time and time again to support fat loss and building.
Lean muscle tissue, which is going to support metabolism. The other you want to do is get healthy fats in your diet. Coconut oil, which is a mediumchain fat, ghee and organic butter, which are shortchain fats, and then also getting some quality longchain fats like avocados are also a great food. And then the third food you want to be adding in to boost your metabolism is going to be high fiber foods, flax seeds, chia seeds, walnuts, almonds, berries, vegetables. So fruits, vegetables, and nuts and seeds are going to be your highest fiber foods that.
How to Boost Your Metabolism in 3 Easy Steps
Are going to support fat loss, and they also keep you feeling fuller longer. They slow the absorption of sugar. That’s another great food category that is really going to help improve and boost your metabolism. The second thing you need to do if you want to light your metabolism on fire is you’ve got to do a specific type of exercise. Stop doing longdistance cardio and start doing burst training or interval cardio. So burst training or burst fit or high intensity interval training is exercising like a sprinter rather than a marathon runner.
And there’s a study that came out recently that said if you’re doing burst training by itself, you’re body will burn nine times more body fat. And if you couple burst training with weight training together, and that would look like this. You would go and do a set of bench press, and then you would do sprints in place or you would go and do pullups, and then you would go and do some sort of cardio activity. So combining burst training and weight training, your body will burn ten times more body fat.
If you do that. So, again, burst training, that’s doing 30 seconds on, 30 off or 40 seconds on, 20 off. Exercising in intervals rather than one steady pace will also really keep your metabolism high. And the reason why this works is if you are doing burst training, your body starts producing more human growth hormone. That’s known as the antiaging hormone, so it will also help you age slower, and that’s why it’s so much more effective versus doing a lot of the long distance cardio. Your body starts to produce more cortisol, which will cause you to age faster and can.
Actually slow down your metabolism long term. Not what you want to do. So, again, burst training, number two thing you’ve got to do. And number three, you’ve got to reduce stress levels. I can tell you right now that emotional stress and lack of sleep, those two things together are really hard on your body. They’ll increase cortisol, they can affect melatonin levels, basically affect every hormone in your body to where your hormones start working against you for fat loss versus helping your hormones work for you for fat loss.
So the key secret here is getting over eight hours of sleep a night along with reducing emotional stress. Now, here’s a tip for reducing emotional stress. Get out a sheet of paper or get on your computer, write down on one side all the things that are stressing you out. On the other side, write down all the things that bring you joy that you just love doing, whether that’s date night with a spouse or going for a run on a trail or shopping in the mall. Whatever it is, write it down.
On the left side, start figuring out how can you address and get those things out of your life. And if you can’t fix them, give them over to God. And then on the right side, what I would recommend, start scheduling those things you love to do in your week, and you’ll find that will naturally reduce stress. Also, taking 10 to 30 minutes in the morning, reading a devotional, your bible, or something that’s spiritually uplifting or even just saying what you’re grateful for, for five minutes in the morning is a great way to reduce stress.