4 benefits of cleansing beyond weight loss

Good cleanses are based on the principles of intermittent fasting – i.e. regular short-term bouts of abstaining from food intake.

Intermittent fasting has garnered a lot of attention in the past ten years or so as an extremely effective tool for managing weight and improving body composition. Less appreciated, however, are its effects on other aspects of health.

Here are a few ways intermittent fasting helps promote good health beyond weight loss.

  1. It may help prevent some diseases through autophagy

Intermittent fasting may play a role in preventing several diseases.

It does this by increasing autophagy.

Autophagy is a normal process within the cells of the body that includes regulated protein degradation and turnover of worn out cellular components that are unnecessary or dysfunctional. The word literally means self-eating. Its derived from the Greek words “auto”, which means self, and “phagy”, which means eating.

Fasting increases cellular autophagy. It’s the body’s natural response to nutrient deprivation

Cancer

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In Canada alone, over 200,000 new cases of cancer were estimated to occur in 2017. 50% of us will have cancer in our lifetime. These are staggering numbers.

Autophagy helps prevent the development of cancerous cells by safeguarding normal cells against metabolic stress.

The induction of autophagy, which is increased during intermittent fasting, does this by promoting the turnover of the energy producers of cells (mitochondria) and getting rid of dysfunctional proteins.

When mitochondria are worn out, they don’t function properly and create reactive oxygen species that can promote DNA damage and the formation of cancerous cells.

Neurodegeneration

Neurodegenerative diseases include Huntington’s disease, Alzheimer’s disease, and Parkinson’s disease, among others. Autophagy is generally impaired in neurodegenerative disorders suggesting a lack of proper autophagy may play a role in the formation of the disease.

Huntington’s disease causes uncontrolled movements, emotional problems, and the loss of thinking ability. It’s caused by the accumulation of proteins that results in the death of brain cells. Autophagy may help rid the brain of these bad proteins; a study from the Cambridge Institute for Medical Research showed the dysfunctional proteins associated with this disease can be cleared by autophagy.

Alzheimer’s disease is a type of dementia that causes problems with memory, thinking, and behavior. It also involves the accumulation of dysfunctional proteins. And research shows autophagy is abnormal in the brains of Alzheimer’s disease patients.

Parkinson’s disease affects movement. The most well-known symptom is visible shaking of a hand, but it can also include stiffness or slow movement.

Parkinson’s has been linked with mitochondrial dysfunction. Autophagy promotes the turnover of mitochondria, which may help prevent some of the bad biological processes that develop Parkinson’s disease.

  1. It helps regulate hunger, which can help you make healthier choices

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Intermittent fasting is linked to changes in a peptide involved in regulating hunger: peptide YY.

Peptide YY is linked with feelings of fullness and satiety. Normally, it’s released from cells in the small and large intestine after a meal is consumed and from a small population of neurons in the brain stem.

Interestingly, a study conducted at the University of Illinois at Chicago showed increases in levels of peptide YY after 10 weeks of intermittent fasting.

  1. It improves insulin sensitivity

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Insulin is a hormone secreted from the pancreas that helps glucose get into the cells of the body where it can be used for energy right away or stored for later use.

Insulin sensitivity refers to how much insulin you need in your blood stream for it to do its job effectively.

High insulin requirements (insulin resistance) are associated with a lot of health risks. Insulin at high levels can cause damage to blood vessels and its linked to high blood pressure, heart disease, heart failure, obesity, osteoperosis (thinning bones), and certain types of cancer.

Fasting increases insulin sensitivity. That means you need less insulin in your blood for it to adequately get glucose out of the blood stream and into your cells.

Because you need less insulin, you mitigate a lot of the risks associated with high circulating insulin.

  1. It may help you live longer

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Intermittent fasting is linked to increasing lifespan in animals and improving overall health as we age in human populations.

A study performed at the University of Rome Tor Vergata in Italy showed dietary restriction decreases visceral fat and improves inflammatory profiles. Visceral fat is the fat found deep within a person’s abdominal cavity, close to many organs and it has a profound influence on how hormones function in the body. Inflammation, especially the chronic kind, is linked to many age-related diseases.

While the link between intermittent fasting and health has been known for a long time, it wasn’t until recently that the underlying biology was better understood. Studies in animals, worms to be exact, suggest it has something to do with mitochondria.

A group of scientists from Harvard showed that restricting a worm’s diet caused changes in the shape of mitochondria, maintaining them in a more “youthful” state. Exactly how this translates to increasing how long we live and our health is still unclear, but it may have something to do with how these healthier mitochondria communicate with other organelles in the cell called peroxisomes and their ability to alter fat metabolism.

Conclusion

Cleansing – by way of intermittent fasting – has proven abilities in weight loss and weight management. But you shouldn’t just be interested in it if you’re looking for those two things. I mentioned a few benefits of it for overall health and wellness in this article today, but we’re just scratching the surface here.

If you’re interested in the different types of fasting protocols, please contact me. I can make sure you’re doing it right and maximizing its benefits.

I hope you enjoyed the article and have a great week!

Follow the blog for regular updates and follow Healthy Wheys on Instagram, Facebook, and Twitter.

High frequency meals vs. Intermittent fasting: which is better for your metabolism?

We’ve all heard it before: if you want to boost your metabolism and lose some weight, you need to be eating smaller meals more often.

This way of thinking has been around for decades. You can trace it back to some studies done in the 1960s showing the more frequently a person eats, the leaner they become.

More recently, we’ve completely shifted the way we think about meal frequency. Now, it’s all about intermittent fasting. That is, abstaining from food for an extended period of time – maybe 16-18 hours – then eating the remaining calories within a 6-8 hour window.

These two ways of thinking are in direct contradiction to one another, which doesn’t leave a lot of room for a middle-ground or gray area. One of them has to be better than the other.

With this article, I’ll take you through how each type of diet affects your metabolism. Then, you’ll have plenty of information to decide which one seems better for you.

The effect of increased meal frequency on metabolism

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Metabolism can be altered in one to four ways:

  • Altering the basal metabolic rate (the minimum number of calories your organs need to function while you perform no activity whatsoever)
  • Altering the thermic effect of food (the energy you expend to process food you eat)
  • Altering the energy expended due to exercise (the energy you expend due to physical activity)
  • Altering something called “non-exercise activity thermogenesis” (the energy you expend during daily living that wouldn’t be considered structured exercise)

To date, there is no research suggesting increasing the number of meals you eat in a day will alter any of these factors.

Benefits associated with increasing meal frequency are most likely secondary to beginning to control caloric intake. Once you begin to pay attention to and control the number of calories going in, you may experience a reduction in body weight and a change in body composition.

Once this reduction happens, then you begin to see changes in the factors that relate to metabolism. For example, a decrease in body weight is associated with an unconscious reduction in spontaneous activity, which is a reduction in non-exercise activity thermogenesis, and, therefore, a decrease in energy expended.

It has been speculated that an increase in meal frequency could increase non-exercise activity thermogenesis because you’re active preparing more food throughout the course of the day. But, the increase is likely negligible.

Controlling caloric intake can cause changes in body composition (i.e. increase the relative proportion of fat-free mass).

Your basal metabolic rate is largely dependent on the amount of fat-free mass you have. So, increased meal frequency can increase basal metabolic rate, but, again, it’s secondary to a change in body composition.

The effect of intermittent fasting on metabolism

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Intermittent fasting is a broad term describing multiple different protocols for regular short-term fasts. Intermittent fasting, like increasing meal frequency, does not alter metabolism with respect to the four factors mentioned in the previous section.

And, again like increased meal frequency, intermittent fasting is associated with increased control of caloric intake and body weight reductions and body composition changes. So, there will be some changes in metabolism secondary to these two factors.

What intermittent fasting does do, which increased meal frequency does not, is alter the substrates which are utilized to supply energy.

Normally, the body relies primarily on carbohydrates to maintain the four factors involved in metabolism: basal metabolic rate, the thermic effect of food, energy expended due to exercise, and non-exercise activity thermogenesis.

Short-term fasting switches the body’s reliance on carbohydrates to fatty acids. This is exemplified by decreased blood glucose levels (signifying a decrease in the use of carbohydrates) and increases in markers of fat oxidation (meaning an increase in the breakdown of fat).

How does this shift from carbohydrates to fat utilization occur?

It’s thought to happen through increased sympathetic nervous system activity, more circulating growth hormone, and decreased insulin.

The sympathetic nervous system is a branch of the nervous system responsible for initiating the fight or flight response and maintaining normal functioning in various organs and tissues throughout the body. It does this through various neural connections.

The sympathetic nervous system has connections with the liver and fat tissue.

Stimulation of the sympathetic nervous system (which happens with intermittent fasting) increases fat breakdown in fat tissue and stimulates the liver to use more fatty acids to create VLDL-TGs.

Growth hormone is a hormone known to increase fat breakdown when its circulating levels are increased. This hormone increases during intermittent fasting.

Insulin, a hormone mainly responsible for the uptake of glucose into the liver, fat, and skeletal muscle cells, also regulates fat metabolism. High insulin levels promote the synthesis and storage of fat, while, put simply, low levels have the opposite effect. Insulin levels decrease with intermittent fasting.

The bottom line

Neither increasing or decreasing how often you eat leads to an increase in metabolic rate. Any differences in metabolic rate noticed with either diet seem to be as a result of increased calorie control, reductions in body weight, and changes in body composition.

That being said, intermittent fasting seems to have some clear advantages when it comes to substrate utilization (i.e. using fat as an energy source rather than carbohydrates).

Conclusion

There you have it. You should have enough information about both types of diets to make an informed decision about what diet will work best for you.

If you’d like more, or some personalized help, please contact me. I’d love to share what I know with you.

If you’d like to read more articles like this, check out the rest of the site and follow the blog – there’s new articles about different aspects of good living every week. And be sure to follow Healthy Wheys on social media (Instagram, Facebook, and Twitter).

Thanks for reading and have a great week!

Body composition: what it is, how to measure it yourself, and how to see it improve

Body composition is a term often confused with body fat percentage or body mass index (BMI). But, they’re completely different things.

Body fat percentage is your total mass of fat divided by your total body mass, times 100. If a 30-year-old man had 16.4 kilograms of fat and their total body mass was 82 kilograms, they would have a body fat percentage of 20%.

16.4kg/82kg x 100 = 20 (body fat percentage)

Body mass index is your body mass divided by the square of your body height. Using a man with the same body mass as our previous example, with a height of 1.85 meters, he would have a BMI of 23.95.

82kg/(1.85)2 = 23.95 (body mass index)

BMI can be misleading from a fitness standpoint – it’s a measurement great for looking at trends in populations, but it’s not so good when your looking at an individual alone.

It’s because of how BMI values are correlated with body weight status.

Underweight = <18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = BMI of 30 or greater

Our example man has a body fat percentage of 20% (below average for his age), but, according to his BMI, he’s overweight.

If he’s a fit guy, his muscle mass could be pushing his BMI into that higher range. He’s not an unhealthy person. On the contrary, he’s fitter than average.

Body fat percentage also doesn’t paint the whole picture. A person can starve themselves to drop their body fat: it doesn’t mean they’re healthy.

Because of the shortcomings of body fat percentage and BMI a person looking to get fitter should be paying attention to their body composition, not those other two.

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Body composition

Body composition takes into account everything that your body is made of: it’s the percentage of fat, bone, water, and muscle in your body.

Fat can be anywhere from 10% (considered very lean) to 50% (morbidly obese), muscle makes up 30 to 50%, and bone is about 15%.

The rest is minor. The brain weighs a few pounds, skin is approximately six pounds, and blood is about 7% of body weight.

Do you need some complex machine or a specialist to measure your body composition?

No. You can do it yourself with a little practice and some commitment. It can all be done with a set of calipers (to measure your body fat), a scale, a measuring tape, the mirror, and your camera.

Step one: Weigh yourself daily

Weight fluctuate 5 to 10 pounds a day depending on water retention, glycogen storage, and bowel movements. To get an accurate representation of your weight, weigh yourself daily (at the same time of day) for 7 to 10 days and average it (add up every weight from the weighing period and divide it by the number of days you weighed yourself for).

Step two: Caliper measurements

Measure one site once a week and keep track of the measurement over time. There’s plenty of calipers out there to purchase and here’s a pretty instructive video telling you how to use them.

Again, just measure one site. And you don’t need to do the whole body fat percentage extrapolation. You just need the one measurement to track a difference in you body composition over time.

Step three: Waist measurements

Use a measuring tape at the level of the belly-button. It’s crude, but it’s a decently reliable indicator of fatness.

If your waist is shrinking over time, you’re losing fat. If it’s getting bigger, you’re gaining fat.

Step four: Take pictures

It seems unscientific, but they eye can be pretty accurate in detecting changes in body composition.

Take weekly pictures from the front, back, and side. Comparing how your body looks over time will tell you what’s changing and what’s not.

Now that you know why body composition is a better indicator of fitness than body fat percentage or BMI, and you know how to measure changes in body composition over time by yourself, what kind of changes should you be looking for?

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What kind of body composition changes to look for

Bone composition is quite constant between individuals (15% of total body mass). The two variables at your disposal to manipulate are body fat percentage and muscle percentage.

Here are the average ranges of those two variables for three different levels of fitness:

Average fitness:

Male

Body fat percentage: 17%

Skeletal muscle percentage: 47%

Female

Body fat percentage: 27%

Skeletal muscle percentage: 41%

Athletic fitness:

Male

Body fat percentage: 12%

Skeletal muscle percentage: 50%

Female

Body fat percentage: 21%

Skeletal muscle percentage: 44%

Exceptional fitness:

Male

Body fat percentage: 8%

Skeletal muscle percentage: 54%

Female

Body fat percentage: 14%

Skeletal muscle percentage: 49%

There’s a trend to note here: as fitness level increases, skeletal muscle percentage increases while body fat percentage decreases.

If you’re looking to improve your overall fitness level, strive for a change in the ratio of skeletal muscle percentage and body fat percentage.

Here’s what an improvement in this ratio could look like using the measurement guidelines we previously discussed.

If you’re overweight and have a high body fat percentage:

You’ll notice a decrease in your caliper measurements over time, a decrease in your waist measurement, and a decrease in body weight. Also, your pictures will look as if your body is becoming “tighter”.

If you’re overweight in the body fat percentage sense, not the BMI sense, more of your body weight is represented by body fat. Therefore, if you start to lose fat you’re going to be losing it in a disproportionate rate to the muscle you’re gaining from exercising and you’ll lose body weight.

If you’re already of average fitness or better with an average body fat percentage:

You’ll notice a decrease in your caliper measurements, a decrease in your waste measurement, but no decreased, and possibly an increase, in your body weight. Everything will begin to look more toned with your picture assessment.

If you’re already in good physical condition, you’ll lose fat at a rate equal to or slower than the rate at which you gain muscle. Muscle gain will stabilize your weight where it is or increase it.

Conclusion

Don’t get hung up on bodyweight, or BMI, or body fat percentage if you’re trying to get fitter. There’s much more to physical fitness than these tiny components.

Focus on your body composition. And now that you know how to do it by yourself, you can.

Let me know what you think of the article by liking it or commenting below. Follow Healthy Wheys on Instagram, Facebook, and Twitter and check back weekly for new articles.

Contact me using the information you’ll find on my contact page, I’d love to hear from you.

Have a great week!

 

8 ways caloric restriction can improve your life

Calorie restricted diets are getting a considerable amount of attention. Probably due to article titles in such scientific publications as:

“Can we live longer by eating less? A review of caloric restriction and longevity”

“Calorie restriction and healthy ageing”

And

“Calorie restriction extends life span – but which calories?”

Despite its seemingly newfound fad status, the idea of caloric restriction isn’t all that new.

Famous historical figures like Hippocrates (a physician and considered one of the most outstanding figures in the history of medicine), Plato, and Aristotle (both instrumental thinkers in the development of philosophy) all spoke of the benefits of fasting.

“I fast for greater physical and mental efficiency.” – Plato

And religions that have existed for hundreds of years – Islam, Buddhism, Christianity, Hinduism – all incorporate periods of fasting in their rituals.

During the month of Ramadan, Islamics abstain from eating and drinking during the daylight hours; Buddhists fast during times of intensive meditation; some Christians fast as much as one or two days a week to seek a closer intimacy with God; and Hindus fast on certain days of the month, or as often as weekly – depending on their personal beliefs.

Considering humans have spent the majority of our existence committed to some sort of religious faith, you could say our modern fastless diet is the abnormal blip in our history.

Now that the attention of science has been directed to caloric restriction, we’re learning (or perhaps relearning) how beneficial it can be.

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Many studies suggest it has a beneficial effect on longevity – caloric restriction may allow you to live longer. But, I want to focus on the effects caloric restriction is going to have on your day-to-day life.

There’s no point living longer if you’re going to be miserable and hungry the whole time is there?

Here are 8 ways caloric restriction will improve your life in the here and now.

These results are observed in a study titled: “Effect of calorie restriction on mood, quality of life, sleep, and sexual function in healthy nonobese adults: the CALERIE 2 randomized clinical trial” published in the journal JAMA Internal Medicine.

In the study, researchers followed 220 men and women. Two-thirds followed a calorie restricted diet and the remaining third followed their normal diet. The participants came in for a battery of tests at the beginning of the study and 12 and 24 months after it began.

Here’s what they found.

  1. Caloric restriction improves mood

In contrast to the normal-diet group, the calorie restricted participants experienced a significant improvement in their mood between the beginning of the study and the 24-month mark.

Mood was assessed with the Beck Depression Inventory II and the Profile of Mood States tests.

  1. Caloric restriction reduces tension

The participants in the calorie restricted group also experienced a decrease in tension (defined as feelings of tightness, overwhelming anxiety, and uncertainty) over the 24-month period of the study. Tension is one of the subscales assessed in the Profile of Mood States test.

  1. Caloric restriction improves general health

The caloric restriction group displayed significant improvement in their general health at both measurement time points, 12 and 24 months.

In this study, general health was measured using the Rand 36-Item Short Form and the Perceived Stress Scale which measure mental aspects of quality of life (emotional problems, vitality, social functioning, and mental health) and physical aspects of quality of life (physical functioning, role limitations due to physical problems, bodily pain, and general health).

Overall, the test takes an expansive, wholistic view of the factors that contribute to a person’s well-being.

  1. Caloric restriction improves sexual drive and relationships

The caloric restriction group noticed improvements in their sexual drive and relationships relative to the normal-diet group.

This aspect of the study was assessed using the Derogatis Interview for Sexual Function-Self-report – a reliable and valid measure of sexual function.

  1. Caloric restriction maintains good sleep and improves good sleep perception

Sleep duration worsened in the normal-diet group compared to the calorie-restriction group at the 12-month mark of the study.

In addition to the better maintenance of sleep duration, the calorie-restricted group also had an improved perception of their quality of sleep, which was statistically associated with their weight loss.

The perceived sleep quality was measured with the Pittsburgh Sleep Quality Index. It takes into account subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, use of sleep medications, and daytime dysfunction.

  1. Caloric restriction leads to more weight loss

The participants that stuck to their normal diet did not lose any weight over the course of the study. The calorie restriction group on the other hand, had an average weight loss of 15.2% at the 12-month mark and 11.9% at the 24-month mark.

  1. Caloric restriction increases vigor

The increased weight loss experienced by the calorie-restriction group was associated with increased vigor (another subscale of the Profile of Moods State test).

Vigor refers to a person’s physical and cognitive energy and spunk.

  1. Caloric restriction decreases mood disturbances

The increased weight loss in the calorie-restriction group was also associated with less mood disturbances.

Mood disturbances are defined as bouts of depression or anxiety in psychological terms.

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Conclusion

The thought of calorie restriction may seem daunting. When most people think of cutting back all they can think of is being hungry and hangry – quite the price to pay for a few extra years at the end of your life.

And this is a legitimate concern. Scientists studying calorie restriction have worried about the possible long-term drawbacks of eating fewer calories on the very things that were assessed in the study presented in this article: things like mood and sleep quality.

Dr. Corby K. Marting from Pennington Biomedical Research Center and the other authors of this study have put some of those concerns to rest.

These authors have been able to show that calorie restriction will not negatively impact your day-to-day life, it will actually improve it! It will leave you feeling happier and healthier overall.

What do you think about caloric restriction? Have you tried it? What was your experience like? Let me know in the comments.

As always, follow Healthy Wheys on social media (Instagram, Facebook, and Twitter), follow the blog, and check back regularly for new articles on health and fitness and living the best life you possibly can.

Contact me personally for advice and coaching. You can find my contact information on the contact page of this website.

Enjoy your weekend!

 

 

 

5 natural ingredients that boost metabolism and burn fat

Metabolism: our body’s internal governor of how efficiently we burn calories and, by extension, unwanted fat.

Some are blessed with a fast metabolism (meaning as they sit still doing nothing they’re burning more calories than the average Joe) and some are cursed with a slow metabolism (sitting still they burn less calories than the average person). And metabolism slows down with age.

Though it may feel like it, fortunately, the deck isn’t stacked against you. Even if you’re past your early twenties and you have a slow metabolism to begin with, there are things you can do to give your metabolism a bump, which will boost your ability to burn fat.

Here are 5 natural ingredients that boost metabolism. In this article you’ll learn everything you need to know about what these ingredients are and how they do what they do.

Cayenne (Capsicum annuum)

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Cayenne pepper is a delicious spice used in many different cuisines – Creole, Asian, and Mexican, just to name a few.

While it is a great part of food and can easily be incorporated into your diet, those among us that don’t like the heat may prefer to use cayenne as a supplement instead (a much cooler way to get some of the same benefits).

One of the primary ingredients in cayenne pepper is capsaicin. It’s this component of cayenne Dr. David Heber, a researcher and physician at the University of California Los Angeles Center for Human Nutrition, found encourages your body to use more fat as fuel.

In addition to upping your body’s fat burning ability, capsaicin generally increases energy expenditure.

Capsaicin potentially does both of these things by increasing catecholamine (the hormones epinephrine and norepinephrine) secretion from the adrenal medulla.

Green tea (Camellia sinensis)

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Arguably, one of the healthiest things to drink on the planet; it improves brain function, fat loss, and lowers the risk of cancer. All that and it gives you that little pick me up only caffeine can supply.

Why does it have so many benefits?

Because green tea and its extracts are chalked full of nutrients and antioxidants, one of these being Epigallocatechin gallate (EGCG) – a substance that has been shown to boost metabolism.

EGCG boosts metabolism by inhibiting an enzyme that breaks down the catecholamine norepinephrine. Because it prevents its breakdown, norepinephrine is active longer, increasing the length of time that it’s effective. This simultaneously increases its activity and its circulating levels.

The downstream effect of all this is: fat cells break down more fat, which is released into the bloodstream and used as energy by cells.

Cocoa (Theobroma cacao)

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Cocoa is most commonly found in chocolate.

How is it listed in a post describing natural ingredients that can help weight loss and boost metabolism? Because in isolation it has those properties. Cramming a bar of dark chocolate with the justification that you’re “burning fat” won’t cut it here. Everything else in the chocolate is probably going to undermine you fat-burning goals with this approach.

To talk about cocoa more specifically, it is a mild stimulant and diuretic (means it increases the amount of water and salt expelled from the body); it can also improve insulin sensitivity and elevate mood.

Cocoa influences weight loss by mimicking some of the stimulating properties of its brother caffeine (Theobroma cacao and caffeine have a similar chemical structure allowing them to have some effects on the same receptors). Stimulants increase metabolism.

Because cocoa is also a diuretic, it will increase weight loss by losing water.

Cassia cinnamon (Cinnamomum aromaticum)

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Cassia cinnamon, also known as Chinese cinnamon. In 2012, a study published in the International Journal of Preventative Medicine showed cinnamon supplementation in diabetic patients was able to significantly improve blood sugar and triglyceride levels after eight weeks. The patients also experienced weight loss.

Improved blood sugar levels are most likely due to improved insulin sensitivity, which has also been observed as a result of cinnamon supplementation.

Glucose, or sugar, is too big of a molecule to pass through the cell membrane. If it can’t get over the cell membrane it can’t get into cells and get broken down for energy. So, it just sits in the blood stream. Glucose in excess in the blood stream is assumed by the body to not be needed by cells for energy and some of it is converted to fat and stored.

Glucose needs the help of the hormone, insulin, to transport it across cell membranes and into cells.

Cinnamon appears to be able to increase insulin sensitivity – this means cells are more responsive to the hormone and get glucose into the cell more efficiently.

Less glucose lying around in the blood stream means less is converted to fat for storage.

Piperine (Piper nigrum)

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Also known by a much simpler name, black pepper. It’s one of the most common spices used worldwide and has been used as a traditional medicine for ages.

Black pepper may be able to boost metabolism by increasing lipid (fat) breakdown. It’s known as a thermogenic food, which means it speeds up metabolism and increases calorie expenditure by stimulating the production of heat in the body.

It’s through these thermogenic properties that black pepper is thought to enhance lipid metabolism and its breakdown.

Conclusion

Metabolism can be your enemy, but it can also be your closest ally. Some are blessed with a naturally fast one, and others have to work a little harder in other areas of their life to make up for an inherited deficit.

Whatever the case, diet is one way metabolism can be altered. I’ve outlined 5 ingredients that have been shown to boos metabolism in some way. If you do your research, you can find all these ingredients in one place and in one supplement. Contact me and I’ll tell you a little more about your options.

Be sure to like this post and follow the blog for weekly articles and follow Healthy Wheys on social media (Facebook, Instagram, and Twitter).