by Jannyn Saß
Many people want to lose weight and feel disappointed and frustrated after arduous diets when they experience the yo-yo effect. This effect is the body’s natural response to periods of hunger, when after prolonged food deprivation it activates its survival programme and wants to guard against future shortages. Reduction diets put the body into an exceptional state in which it exhausts its energy reserves. This affects both carbohydrate and protein stores. What many do not know: the proteins of the muscles are also used, resulting in muscle loss.
That is precisely why starvation diets are not only ineffective but also harmful. If you aim for long-term weight reduction, it is therefore more advisable to stimulate the metabolism.
But how exactly does that work? And what is specifically needed to get the metabolism going? In this article you will learn the ten most important aspects.
How can I activate my metabolism?
To understand more deeply how the metabolism can be stimulated, you must first know what metabolism actually is.
Simply put, metabolism is the process by which the body converts food and drink into energy.
In this process, the calories in foods and drinks combine with oxygen to generate the energy the body needs. All our energy therefore comes from the metabolic processes of our body. But which processes are there exactly?
Many different metabolic processes take place in the body. For example, there is the carbohydrate metabolism, which describes all processes involved in the utilisation of sugar. In the protein metabolism, enzymes break down proteins to provide energy. In the fat metabolism, fats (also called lipids) are broken down, used and synthesised in the body. Fat metabolism is also crucial for energy production. Also important are anabolism (constructive metabolism) and catabolism (starvation metabolism).
When it comes to activating the metabolism, the body’s energy expenditure must be increased. This leads to higher calorie burning and, in the long term, to the desired weight. In Germany, about 58% of people suffer from overweight and even 16 million from severe obesity. This may be accompanied by comorbidities such as reduced life expectancy, osteoarthritis, fatty liver, thrombosis, atrial fibrillation, heart attack and stroke. [1] When a doctor presents these prognoses, it is by no means funny and can even trigger resignation and frustration.
Therefore the yo-yo effect is not just a cosmetic problem but, for people with overweight and obesity, a health issue. Quality of life also suffers, since the extra pounds are frequently accompanied by high blood pressure, exhaustion, tiredness and social rejection. Added to that are medications and their unwanted side effects. All this leads directly into a negative spiral. To get out of it, the right knowledge about metabolism and the desire to take life into your own hands and work on activating your metabolism are required.
Tip 1: Exercise – the most important metabolism activator
Perhaps you have observed this too: people who are very active tend to be slim. Whether aerobic training such as running, swimming, cycling or strength training – regular physical activity stimulates the metabolism. Physical activity requires the body to use additional energy to move and maintain muscles. This in turn increases energy expenditure and helps burn more calories, which stimulates the metabolism.
At the same time, regular exercise helps with the building and maintenance of muscle mass. Muscles have a major advantage over fat: muscle is metabolically active tissue that uses more energy than fat tissue even at rest. Therefore, increasing muscle mass also raises the basal metabolic rate. The body thus consumes more energy, even when at rest.
Exercise also helps to improve insulin sensitivity. This allows cells to respond more effectively to insulin and take up glucose from the blood. That means blood sugar levels are better regulated and, in this way, the metabolism is optimised.
Furthermore, physical fitness can improve the hormonal balance and bring hormones such as insulin, leptin and ghrelin, which are involved in appetite and energy regulation, back into balance.
“We are born to walk and run.”
Melanie Hümmelgen, Christian Sturm, Helge Riepenhof
“Die Bewegungs-Docs - Bewegung als Medizin”
→ Therefore: Exercise is one of the most important factors for activating the metabolism.
Tip 2: Nutrition: Eating right for an active metabolism
Nutrition is the most direct way to influence your metabolism. Healthy eating is essential if you want the pounds to come off.
Overweight is always a sign that the food the body has received so far does not match the real needs in composition and energetics. Undesirable matter is stored. Bread, pastries, refined flour, baked and fried foods, animal fats, sugar, coffee and alcohol – all of this ultimately ends up on our hips in a ring shape. Because the wrong diet and too much of it cannot be metabolised by our metabolism. (Added to this are the many additives in industrial convenience foods!)
In its distress the body breaks down excess proteins into amino acids. These are converted into organic acids (ketone acids together with saturated fatty acids and excess sugars). The problem is that these cannot be metabolised and are therefore stored. This clogs the connective tissue and even the finest blood vessels. This does not come without consequences: deposits can cause inflammation, especially in the blood capillaries, but also in the joints, the liver and the connective tissue of the brain substance. [2]
An excess of protein – whether plant or animal – can worsen metabolic diseases. Protein-rich food can also place a heavy acid load on the kidneys. [3]
One way to counteract this and stimulate the metabolism is to switch to lively, plant-based fresh food (raw food) – according to Dr Bircher-Benner this is the most effective method of all. [4]
“It is the therapy of the cause and therefore the only way to reliably and permanently cure obesity and underweight. Rheumatic inflammatory foci heal, arteriosclerosis regresses, insulin resistance decreases, blood lipid values normalise, cellular energy improves, Alzheimer’s disease is prevented: from degeneration to regeneration, new joy in life: a path worth taking.”
Dr med. Andres Bircher
Less sugar, more protein
Sugar may fill you up quickly, but the feeling of satiety usually disappears just as fast once insulin levels drop. Some studies even claim that carbohydrates can be completely omitted. [5]
Proteins, on the other hand, also make you feel full quickly and the satiety lasts longer than with sugar. That makes proteins ideal helpers for long-term weight reduction and is why many common guides on metabolism activation recommend focusing on proteins. This is partly true. Protein-rich foods such as lean meat, fish, eggs and legumes require much more energy for digestion than carbohydrates or fats. Specifically, 20 to 30 percent of the caloric content of proteins is immediately invested in digestion, which indeed temporarily increases the metabolism.
Does this mean it is therefore advisable to rely entirely on proteins during metabolism cures?
The answer is Yes and No.
As noted above, a protein-rich diet produces an excess of organic acids that are deposited in the tissues. The right balance is crucial.
The “right” proteins are also essential. That means you should not eat endless amounts of meat or indiscriminately consume dairy products and eggs. Especially with meat consumption, the conditions of animal husbandry must be considered, and also the fact that animals in factory farming are often given large amounts of medications such as antibiotics. [6, 7]
Of interest regarding meat consumption are also the statements of Robert Morse in his book Das Detox Wunder, which we would like to present here for consideration. He believes that meat, which is so often touted as a good energy supplier, is suboptimal because the energy is mainly taken from the adrenaline contained in the meat. That is a dynamic, highly stimulated energy. Adrenaline ultimately arises from the fear of the animals in the slaughterhouse. Adrenaline is a neurotransmitter that pumps energy into the body via the nervous system. That is why meat-eaters feel so strong. But this has long-term consequences, because years of meat consumption weaken the adrenal glands, which then produce too few neurotransmitters. If the adrenals become too weak, they can no longer produce enough steroids (anti-inflammatories) and therefore promote inflammation. Morse also opposes an animal protein-rich diet because it leads to unnatural fermentation processes in the body and can cause unpleasant body odour or create a breeding ground for parasites. [Morse p. 180]
Various studies also show that proteins from meat are toxic to us once absorbed across the gut wall. A high intake of animal protein even appears to be associated with cardiovascular mortality. [8]
Therefore, more satiating plant protein sources are recommended, such as quinoa, amaranth, buckwheat, oats or legumes (lentils, beans, chickpeas). Good supporters are also protein-containing vegetables such as broccoli, spinach, asparagus, cabbage or nuts and seeds. For coffee drinkers who want to boost their metabolism with protein, protein-rich lupin coffee is also recommended as an alternative.
→ It emerges that a protein-rich diet (from plant sources) is very supportive for activating the metabolism. [9]
Fats yes, but the healthy ones
Fats are also important and are unjustly demonised. The body urgently needs them, just not in excess. Fats are essential for the body’s energy production and, similar to proteins which are broken down into amino acids, are broken down into individual fatty acids. The liver and gallbladder and the first part of the small intestine are responsible for this in the body. That is why it is so important to cleanse the liver if you want to activate your metabolism.
When taking in fats, it is important that omega-3 and omega-6 fatty acids are present in the right ratio. Too much omega-6 fatty acids promote inflammation, high blood pressure, thrombosis, rheumatism or depression, while omega-3 fatty acids (EPA and DHA) support the brain, heart, nerve cells, vessels and thyroid. [See Dr med. Helena Orfanos-Boeckel. Nutrient Therapy] Good sources of omega-3 oil are fish oil, krill oil and algal oil.
→ All these oils can accelerate the metabolism and thereby more calories are burned.
Tip 3: Nutrients for the metabolism
Even though many people believe otherwise – healthy eating alone is no longer sufficient today to permanently cope with stress and increasing environmental burdens. On the one hand, the nutrient content of fruit and vegetables has fallen drastically; on the other hand, they are much more contaminated with pollutants than they were in the 1980s. [10]
In addition: although it is generally known that certain nutrients are vital for good metabolic function, this knowledge is still lacking in conventional medicine. Dr med. Orfanos-Boeckel emphasises that the metabolism can be adjusted with nutrients so that it functions well again. [See Dr med. Helena Orfanos-Boeckel. Nutrient Therapy]
“If you want to achieve optimal nutrient supply so that cellular metabolism functions as well as possible, that cannot be achieved by diet alone. Especially not from the age of 40–50 onwards.”
Orfanos-Boeckel aims to restore a healthy functioning metabolism through nutrients so that disease has a hard time. In doing so, she differentiates laboratory values between diseased and healthy ranges – a very interesting view.
→ Supply yourself daily with vital nutrients. Vitamins support the metabolism, for example in the processing of carbohydrates and proteins. They also ensure their conversion and help with energy production. In particular, the B vitamins support activating the metabolism. But iodine, minerals and many enzymes are also important for a fit metabolism and to stay slim in the long term.
Tip 4: Drink plenty of water
Often too little is drunk, but the quality of the drinking water is also crucial.
Water is not only the basis of all human life but also the most important transport and solvent medium and therefore the component for detoxification and metabolism activation that is far too often neglected. Water penetrates every body cell and regulates all metabolic processes, including digestion and the cardiovascular response.
Yet often far too little is drunk, wastes cannot be transported away and this leads to an acidotic shift in the body’s internal environment – to over-acidity. This provides the breeding ground for further diseases [see “The microbe is nothing, the milieu is everything” – milieu theory by Antoine Béchamp, French physician, chemist].
But not only can too little water prevent metabolic processes from being properly stimulated, contaminated drinking water – and this is often the case – can also hinder them. This knowledge goes back to Prof. Louis-Claude Vincent. He found that contaminated water (e.g. with heavy metals) increases the osmotic pressure outside and not inside the cell. Inside the cells – even where the water should go – the pressure decreases and the cellular balance is disturbed. According to Prof. Vincent, contaminated water that is not “cell-penetrating” is therefore the cause of many diseases. [11]
Dr Pollack investigated what water must be like to be “cell-penetrating”. He is regarded as the discoverer of the fourth state of water, the so-called EZ water. Pollack found that in healthy cells and cell interspaces precisely this EZ water with hexagonal structure predominates. Do we therefore need water with these properties to keep our bodies healthy?
And is this water structure, as Dr Pollack describes it, plus uncontaminated water as emphasised by Prof. Vincent, the right thing to activate the metabolism? [See book: Pollack, Dr Gerald H. Water - Much More Than H2O]
The fact is that water is essential for detoxification and the removal of waste from the body. A simple calculation recommends that 0.03 litres of fluid be taken per kilogram of body weight – depending on normal weight. (You calculate normal weight as height in cm minus 100 cm. For example, at a height of 1.70 metres you arrive at a normal weight of 70 kg.) [See Ingo Froböse “The Turbo Metabolism Principle”]
→ The simplest thing you can do for your metabolism is to drink enough water.
Tip 5: Stimulate the lymphatic system
It is also important for the metabolism to activate the lymphatic system, because it transports dead cells, proteins and foreign bodies, bacteria, fats and other metabolic end products out of the body. The lymphatic system is important for the transport of fats absorbed in the gut into the bloodstream. If this transport is disturbed, for example by too many protein deposits, a lymphatic congestion can occur. Digestive disorders, unwanted weight gain and reduced absorption of nutrients can also result.
The better toxins are transported out of the body, the better you feel.
The best method to stimulate lymph flow is physical movement, especially stretching and compressing movements of body areas near lymphatic vessels and lymph nodes. When this tissue is compressed, e.g. through yoga exercises, the lymph flow is redirected and congestion can be regulated.
→ Tip: Therefore – first thing in the morning after waking, stretch and reach while still in bed. In the evening before going to bed, stroke your lymphatic channels with light pressure along the inner sides of your legs and arms as well as the groin and armpits. [Froböse] You can also stimulate natural lymph flow with herbs such as horsetail, nettle or turmeric.
Tip 6: Bitter substances kick-start the metabolism
Bitter compounds primarily support bile production. The common mugwort is pictured here.
Traditionally medicinal herbs have also been used to stimulate the metabolism. Dandelion, artichoke or wormwood are rich in bitter substances, which stimulate bile production. Include them regularly in your meal plan. Bile is important for fat digestion. It ensures that fats from food are broken down and can therefore be more easily metabolised.
Many plants contain bitter substances with which you can activate the metabolism.
Gentian, wormwood and mugwort contain abundant bitters, as do artichoke leaves, milk thistle or dandelion. In the past every cucumber contained sufficient bitter substances, but these have increasingly been bred out in favour of a better taste. Bitter substances are anything but tasty. And that has its reason: many plants that taste bitter are inedible and poisonous to us. Nevertheless, in small amounts they are important. They already begin to activate the metabolism in the mouth by stimulating the salivary glands. They also trigger the release of certain digestive hormones and bile acids – a great help for losing weight!
→ Tip: Include bitter plants in the form of teas, tinctures or vegetables in your diet.
Tip 7: Integrate enzymes into your diet
Natural enzymes, such as the bromelain from pineapple, are crucial helpers for digesting food.
The human metabolism would not function without them: enzymes are vital! They are catalysts for all building and breakdown processes in the body. More than a thousand enzymes are involved in metabolism alone. Without them there would be practically no metabolism and your body could not absorb nutrients. [Robert Morse. Das Detox-Wunder]
Enzymes control digestion, respiration, growth and even body detoxification. If an imbalance exists, inflammation can occur.
Of particular interest for metabolic activation are the enzymes supplied from outside via food, the exogenous enzymes. These help the body break down food into its components. Fruits such as papaya, kiwi, banana, figs and pineapple are especially rich in enzymes. But apples and pears also have a high enzyme content.
Vegetables are also rich in enzymes, provided you eat them raw. Therefore tomatoes, cucumbers or broccoli should not be missing from your meal plan.
Fermented products such as sauerkraut are also rich in valuable enzymes. Enzymes can also be supplemented, especially in severe or chronic conditions. If you eat raw food, however, this is not necessary. [Robert Morse. Das Detox-Wunder, p. 111]
→ Warning: Exogenous enzymes from food do not survive cooking; they are destroyed from 43° Celsius upwards.
Tip 8: Avoid toxic substances and over-acidity
Not only in the environment but also in food there are now very many toxic substances. Whether glyphosate in conventional vegetables, drug residues in drinking water or the numerous additives in industrially processed food – the list is long and places additional burdens on your metabolism. This can, beyond diet, ensure that your body becomes over-acid and cannot efficiently transport away its wastes. Detoxification and a alkaline diet should therefore also be part of your metabolism-activation programme.
→ Tip: Pay attention to exactly what you drink and eat.
Tip 9: Activate your mitochondria
Did you know that mitochondria are also important in activating the metabolism? Mitochondria – what are those again? Exactly. They are the little powerhouses of our cells that produce energy (ATP) from nutrients and oxygen. And our body needs this energy for metabolic processes.
Our mitochondria can be impaired by many environmental influences such as heavy metals, pesticides, plasticisers or electromagnetic pollution (mobile phone radiation, Wi‑Fi, PCs). Infections, medications, stress or lack of micronutrients can also affect mitochondria and produce so-called mitochondrial diseases. In short: our mitochondria then no longer function as they should, and metabolism can be impaired.
This can be seen, for example, in a lack of energy. Mitochondriopathies can also affect the brain, skeletal muscles and the heart muscle. These tissues contain particularly many mitochondria. [See Christian Dittrich-Opitz. Mitochondria]
To activate the metabolism via the mitochondria, regular exercise is a very good influencing factor as are certain nutrients.
Your metabolism loves good circulation because this allows optimal substance exchange. Especially through aerobic training like jogging, walking or cycling, the heart and lungs work harder and the body’s oxygen consumption increases. The oxygen taken up supports the metabolism of fats and glucose. So you boost fat burning.
Increased oxygen uptake activates energy metabolism down to the cellular level. The mitochondria begin, through oxygen-rich endurance training, to multiply and to produce more energy. Incidentally, according to Froböse, the tripeptide glutathione in the body is responsible for protecting the mitochondria. Studies have also shown that NADH (reduced nicotinamide adenine dinucleotide) – even when taken via the diet – influences the energy production of mitochondria. [12, 13] Dr med. Helena Orfanos-Boeckel also points out that coenzyme Q10 as well as alpha-lipoic acid and magnesium are important substances for the mitochondria.
→ Tip: Essential for the mitochondria, besides exercise, are above all micronutrients.
Tip 10: Activate the metabolism by reducing stress
We intuitively know that stress leaves physical traces. Chronic stress can indeed negatively affect the metabolism because the hormone cortisol increases. This in turn increases appetite. There are binge-eating attacks that can promote fat accumulation. Those who go to bed very late during stressful phases may also find it helpful to know that lack of sleep can lead to hormonal disturbances, which in turn negatively affect the metabolism.
→ Tip: Therefore it is essential to address the causes of stress and free your life from chronic stress and ideally sleep between 7–9 hours.
Conclusion:
Give yourself time to boost your metabolism. You can trade the short-term successes of common diets for long-term success. Of course there is nothing against a cleansing cure in spring. Nevertheless, the success factors for a more active metabolism are: aerobic training, optimised drinking habits, the inclusion of bitters and the consumption of enzyme-rich and preferably organic food. The era of diets is then over!
Interesting books on the topic:
Recipes for switching to fresh food:
- Gena Hamshaw. Choosing Raw
Why exercise is healthier and activates the metabolism:
- Hümmelgen, Sturm, Riepenhof. Die Bewegungs-Docs - Bewegung als Medizin
The discovery of the 4th state of water and its significance for cells:
- Pollack, Dr Gerald H. Wasser - viel mehr als H2O
Explanations on fat metabolism, proteins and what illness really means. A highly recommended, comprehensive detox guide:
- Robert Morse. Das Detox-Wunder
Mitochondria – an exciting topic for lack of energy:
- Christian Dittrich-Opitz. Mitochondrien
- George Birkmayer. NADH - Der biologische Wasserstoff
Topic: correctly reading blood values and recognising nutrient needs:
- Dr med. Helena Orfanos-Boeckel. Nutrient Therapy
- Dr med. Helena Orfanos-Boeckel. Nutrient Therapy - The Practical Guide
Disclaimer:
If you suffer from obesity or metabolic disorders, seek advice from your naturopathically oriented doctor or practitioner. Nutritional counselling can also provide support. In this article we present the state of current studies and books; it is not intended for self-diagnosis or self-treatment.
Images:
Shutterstock: ESB Professional
Unsplash: Engin Akyurt, Simone Garritano, Vino Li
