Well, technically?  No…

Metabolism is not one single thing that “speeds up” or “slows down.” It is the accumulation of energy usage from four different elements that make up our Total Daily Energy Expenditure (TDEE), a.k.a., Metabolism. (listed below)

If any one of these four elements burns more energy on any give day then you had a “higher” metabolism. The opposite is true as well.

The next day, it starts over… And the next…

Below is a quick list of those four elements and some ideas to ensure they are “burning” at as high a rate as possible, to lose weight. If you want to gain weight, you would want to do the opposite (sort of, that would be a different blog post, though):

💪 𝗘.𝗔.𝗧. – 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗔𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗧𝗵𝗲𝗿𝗺𝗼𝗴𝗲𝗻𝗲𝘀𝗶𝘀.

Exercise accounts for 0-30% of one’s total daily caloric expenditure, (so for regular exercisers it’s about 10% of the day’s total calories). That means 90% of the rest of your “metabolism” comes from the other three variables below.

Nevertheless, exercise is very important for a healthy metabolism and a healthy body.

Cardio burns more calories, (especially intense interval cardio). Strength training burns less calories. However, muscle maintenance really matters (see RMR below), so don’t forego serious strength training!

😵‍💫 𝗡.𝗘.𝗔.𝗧. – 𝗡𝗼𝗻-𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗔𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗧𝗵𝗲𝗿𝗺𝗼𝗴𝗲𝗻𝗲𝘀𝗶𝘀.

This is the activity in your day that’s not exercise, like taking the stairs, carrying in boxes, standing desks, fidgeting, being a busy-body. This can account for 5-30% of total caloric expenditure.

If you want to have a “higher” metabolism don’t be lazy! Carry the boxes yourself, don’t park in the closest spot, don’t take the elevator, etc. A change from 10% to 20% of total daily calories adds up! Get busy!!

🍗 𝗧.𝗘.𝗙. – 𝗧𝗵𝗲𝗿𝗺𝗶𝗰 𝗘𝗳𝗳𝗲𝗰𝘁 𝗼𝗳 𝗙𝗼𝗼𝗱.

The digestion of food consumes calories.

Fat is easy to digest and easy to store as fat.

Protein takes up to 30% of the calories in it to digest it. So keep your protein intake (and fiber) up if you want to have a higher metabolic rate and lose weight!

🔋 𝗥.𝗠.𝗥. – 𝗥𝗲𝘀𝘁𝗶𝗻𝗴 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗥𝗮𝘁𝗲.

This is everything else that keeps you alive: building tissue and chemicals in your body, transporting hormones and blood, beating your heart, etc. This can account for 40-80% of total daily energy.

The most important thing that keeps your RMR running high is proper SLEEP. Research shows a fairly large difference in calories burned by someone who slept 8 hours versus someone who slept 5 hours. Shoot for that elusive 8 hours of sleep as much as possible. Your metabolism and many other health markers will improve.

Caffeine, green tea extract, and Guarana powder (like energy drinks) enhances RMR for a temporary period and can be used to help burn more fat. But, if you take these and then sit on your butt, it doesn’t really help…

Lastly, but no less important, carrying around relatively high muscle mass for your height and age raises your RMR. Muscle is active tissue requiring energy. Fat is not. So keep your muscles big and pumped with regular, focused, intense strength training! 💪😎

Not sure how? That’s what we’re here for at Athlon. Reach out for help and let’s talk!

Until next time,

Coach Ryan