5 Metabolism Hacks You Should Be Using
We all know that consistency is key, so when things get social it’s important to have some hacks handy to help our metabolism stay efficient and firing whilst still enjoying the summer festivities.
From reducing blood sugar spikes to upping your endorphins throughout the day, here are 5 of our top hacks to keep the metabolism where you want it.
Stock up on ACV.
Apple cider vinegar has been on the scene in the naturopathic community for decades, and more recently, it’s gained popularity for everything from detoxification and digestion to energy and weight loss. But it's also been highly criticised when it comes to what its benefits are and if it actually works.
Whilst it’s not a miracle cure, the science is in – and it says that ACV can be a useful functional food when it comes to blood sugar control. Acetic acid, which is in Vinegar (and not just ACV), affects the enzymes that break down starch, so when you consume it with a high starch meal it can help lower the postprandial glucose spike. In other words, it means our blood sugar, and therefore insulin, won’t spike as high or as quickly. Studies have shown that a daily intake of 2-6 tsp improved glycemic response to carbohydrate-rich meals. It’s also been reported to reduce bloating.
Take 1 tbsp of unpasteurised, organic Apple Cider Vinegar in water before a carbohydrate or sugar-rich meal to help combat spikes in blood sugar. Make it fancy by adding to sparkling water over ice with some fresh lemon and ginger before an indulgent meal for the perfect digestion-promoting aperitif.
Start snacking... on workouts.
This trick has been particularly useful for me postpartum when getting any more than 15 minutes to myself is a rarity. It’s easy to get into the habit of thinking a workout needs to be 45 minutes to be effective, but taking little workout snacks throughout the day can mean that you not only get your total workout time in, but you also will also use glucose more efficiently during the day and get more frequent boosts of exercise-induced endorphins.
When you’re on holiday or feeling particularly busy, schedule in a few bursts of exercise. We love 10 pushups, 10 jump squats, 10 burpees and a 1-minute plank. Add in some resistance bands if you have them or choose an isometric hold – it all works, the key is to just keep going. Repeat this circuit for as long as you have and feel free to mix it up throughout the day!
Do an OMAD.
Summer is a tough time to commit to a strict nutritional regime, which is why the 3-day OMAD protocol is such a useful tool to reset and refocus. Easy to implement, this mini-cleanse blends a caloric pyramid with time-restricted eating to give your metabolism a kick.
If your weekends are back to back., plan to do this 3-day protocol a few times throughout the summer months. We love eating healthily on a Monday to reset and then following the OMAD from Tuesday-Thursday.
We can’t say it enough – STAY HYDRATED.
Electrolyte balance is the unsung hero of our metabolism, especially when we’re indulging in more alcohol - and subsequently, caffeine! Magnesium is a well-known metabolic necessity, but potassium is equally important, and a large proportion of the western population is lacking in this essential mineral.
When we don’t get enough potassium or are getting too much sodium, kicking potassium out of balance, we can experience symptoms like fatigue, lethargy, cramping or twitching, heavy legs, mood disruptions, lack of concentration and more.
Try going hard on electrolytes to restore hydration and nervous function. We love using it as a morning tonic in combination with time-restricted eating. Add 1 tsp of Cellular Hydration to 500 ml of cold water as a first thing tonic. Wait until 10 am to have breakfast and even coffee – trust us, by day 3 you’ll be shocked at how much energy you have sans caffeine.
Control your morning carbs.
If there’s one thing to watch to help keep you on track, it’s controlling your morning blood sugar. Starting the day off with a sharp rise (and fall) of blood sugar and insulin. A continual elevation in blood sugar and insulin can result in increased central obesity (belly fat – the dangerous type of fat), fatigue, depression, elevated triglycerides, and so much more. In the short term, it can also cause reactive hypoglycaemia, a mid-morning crash in energy and mood that can result from a rapid drop in blood sugar.
Try swapping sugar and starch-rich breakfasts for protein, fat and fibre-rich meals. Check out our blog from earlier this month for ideas. For extra support, try our best-selling Metabolic Fix, which supports metabolism through glucose control, appetite regulation and energy production.