How to Boost Your Metabolism

• Lifestyle changes:

• Increasing exercise
  • If this is the first time exercising, start with light exercises such as walking, yoga, bodyweight training, or lightweight training. Increasing exercise intensity over time, such as HIIT, running and lifting heavy weights.
  • Implementing exercise will help to increase muscle mass. The increase in muscle mass will increase the body’s basal metabolic rate. 

• Balanced meals
  • Implementing vegetables, fruits, and a form of protein each day, as well as decreasing the amounts of processed foods. 

• Water intake
  • The recommended amount for women: is 11.5 cups/per day
  • The recommended amount for men: is 15.5 cups/per day
  • When increased water intake is needed: exercise, pregnancy, breastfeeding, environment. The environment is important because the more you sweat, the higher the altitude and the more water you will need. 

• Sleep
  • It is recommended that adults 18 to 64 years old should have 7-9 hours of sleep per night. It is recommended that adults 65 years or older should have 7-8 hours of sleep per night.  

• Supplementation:

• Vitamin B3 supplementation for energy production
  • Vitamin B3 is required for many metabolic pathways occurring in the body. These pathways are important for energy production and the metabolism of substances within the body. The metabolism of glucose is through the pathway called glycolysis. Glycolysis utilizes B3 in many of its enzymatic reactions.
  • After utilizing Vitamin B3 in glycolysis, the product of glycolysis is sent to the TCA cycle, and then the electron transport chain is utilized. This cascade of pathways results in the production of energy.

Resources

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

Yang Y, Sauve AA. NAD(+) metabolism: Bioenergetics, signaling, and manipulation for therapy. Biochim Biophys Acta. 2016;1864(12):1787-1800. doi:10.1016/j.bbapap.2016.06.014

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.myplate.gov

• Recommended vegetables per day:
  • Women 19-60+: 1.5 to 2 cups
  • Men 19-59: 2 to 2.5 cups
  • Men 60+: 2 cups
• Recommended fruits per day:
  • Women 19-60+: 1.5 to 2 cups
  • Men 19-59: 2 to 2.5 cups
  • Men 60+: 2 cups
• Recommended protein per day:
  • Women 19-30: 5 to 6.5 ounces
  • Women 31-60+: 5 to 6 ounces
  • Men 19-30: 6.5 to 7 ounces
  • Men 31-59: 6 to 7 ounces
  • Men 60+: 5.5 to 6.5 ounces