fbpx
Temporary Address: 21803 N Scottsdale Rd Scottsdale, AZ 85255, Suite 200

How to Boost Your Metabolism

Dr. Linda Khoshaba

February 6, 2023
  • 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. 
Recommended Daily Amount of Protein, Vegetables, and Fruit
MENProteinVegetablesFruit
19-30 yrs6.5 to 7 ounces2 to 2.5 cups2 to 2.5 cups
31-59 yrs6 to 7 ounces2 to 2.5 cups2 to 2.5 cups
60+ yrs5.5 to 6.5 ounces2 cups2 cups
WOMENProteinVegetablesFruit
19-30 yrs5 to 6.5 ounces1.5 to 2 cups1.5 to 2 cups
31-59 yrs5 to 6 ounces1.5 to 2 cups1.5 to 2 cups
60+ yrs5 to 6 ounces1.5 to 2 cups1.5 to 2 cups
Recommended Daily Amount of Protein, Vegetables, and Fruit
  • 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.  
  • 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

Take the first step towards getting your thyroid back on track:

Explore more

February 6, 2023
The Best Vitamins for Thyroid Disease

Various supplements and vitamins can be taken when it comes to thyroid disease. This is certainly not a one-size fits all picture. While the web can be a source of an immense amount of information, with that comes a lot of misinformation. When we consider vitamins for thyroid disease, the first question we must ask […]

READ MORE
February 6, 2023
Is Ginger Good for Hyperthyroidism?

Ever tried that spicy but slightly sweet and pungent ginger root? Well, this herb not only adds a pleasant flavor to some of your favorite dishes but actually has many unbelievable health benefits! It has been used by many different cultures for centuries for its medical properties.  For starters - what exactly is ginger? Ginger, […]

READ MORE
February 6, 2023
Does Fasting Hurt Your Thyroid?

Is intermittent fasting getting the buzz? Feel like you need to follow the latest trend when it comes to diet? Have you been hearing about all the health benefits of fasting and feel like you don’t want to miss out? Well... ever heard the phrase, “One man’s medicine is another man’s poison?” When it comes […]

READ MORE
February 6, 2023
How to Boost Your Metabolism

Recommended Daily Amount of Protein, Vegetables, and Fruit MEN Protein Vegetables Fruit 19-30 yrs 6.5 to 7 ounces 2 to 2.5 cups 2 to 2.5 cups 31-59 yrs 6 to 7 ounces 2 to 2.5 cups 2 to 2.5 cups 60+ yrs 5.5 to 6.5 ounces 2 cups 2 cups WOMEN Protein Vegetables Fruit 19-30 […]

READ MORE
Dr. Linda Khoshaba is the Leading Integrative Health and Hormone Doctor in Scottsdale, Arizona. She has extensive experience working in the field as a Hormone Specialist and Natural Endocrinologist.

21803 N Scottsdale Rd Scottsdale, 
AZ 85255, Suite 200
Copyright © 2023 Natural Endocrinology Specialists. All Rights Reserved.
Patient Procedures

Acupuncture Session - $189.00

Acupuncture, Package of 4 - $636.00

Female Pellet Insertion Package - $518.00

Male Pellet Insertion Package - $744.00

linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram