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Welcome to the DiRobi Health Show . Today we're

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talking about metabolism

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M-E-T-A-B-O-L-I-S-M

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. The dictionary tells us that metabolism

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means it's the set

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of life-sustaining chemical reactions

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in organisms . We

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talk about metabolism being fast

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or slow Not

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really a scientific way of talking about

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it , but it's , anecdotally , something that we

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feel , but an actual fact . Metabolism

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is really just how well our body processes

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energy . When we take in food , our body

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converts it into energy or fat

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. As we get older , it sure

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feels like . When we eat

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, stuff just goes straight to

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our problem areas . And

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the older we get , of course

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, the more the chemical processes

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in our body struggle because

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they're just not firing the way that they did

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when we were teenagers and

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in our 20s . However , modern

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nutritional science and physical fitness

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science tells us that there are certain things

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that we have done that directly

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hurt our metabolism that

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we can undo , and I've got seven of them

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here today and I'm pretty excited about

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these because there's nothing that's very difficult

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. I have really

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appreciated my nutritional certification

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from Precision Nutrition , the number one certification

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organization in the world for nutritional

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certification of nutritional

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coaches , and one

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of the things I loved when I took it which

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I did it first as a client through

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a gym that I was a member of and

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I was so impressed with the one year training

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that I did on nutrition and

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how it changed my life that I

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wanted to become a coach , and one of the reasons

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why is because everything

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was real world , everything was based

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in science , there was nothing

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that was flamboyant , everything

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was doable . They would kind

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of talk about how some kind of

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extreme health people want you to have

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like an organic hippie garden and feel

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like everything has to be 100%

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pure before you put it in your mouth

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or you could never have any caffeine or any sugar or anything like

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that . And the fact is , of

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course , there are many things in our society we should avoid

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, and of course , too much sugar and too

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much caffeine is bad for us . However , we

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live in a modern society where it's kind of difficult

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enough to navigate health without

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being extreme or having zero

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tolerance or black and white thinking

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, and in

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that effort , I'm trying to make these seven

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things that are doable and

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very , very effective without

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going to extreme measures . So I

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hope you enjoy these . Our metabolism is

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something that we have to pay better attention to , more

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attention to and do a better job of as we age

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, and these are some of the best

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ones that I know of . Number one

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stop eating after dinner . Now , this

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one might be surprising . If you've listened to the

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show for very long , you know that I always recommend

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stopping eating after dinner . However , you

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might be wondering wait a minute , we're talking

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about metabolism here . If we ate some

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food after dinner , wouldn't that give some

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food to our metabolism

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? Well , the answer is not

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really . As a matter of fact , it would be giving energy

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to our metabolism . At a time

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that our metabolism is trying to wind

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down , it's doing the

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opposite of what we ought to

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be doing , which is a hormone reset

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before we go to sleep . Hormone reset Meaning

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after we stop eating . Our digestive

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system , which is the second most

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energy sucking element

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of our body . Our brain takes 25%

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of all the energy that comes in our body . Digesting

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food takes the next largest

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amount . I don't have the stat off the top

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of my head , but for those of you geeks , you could just Google

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that and find it very quickly . And then

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the basic energy that we need

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to move and function in the world comes next

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, and that's sometimes a surprise to

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people , because we might think that walking

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around and taking our body

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from one place to another all day would take quite a

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bit of energy . However , it's running

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the brain and then digestion , and

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the fact is , when we eat after dinner , we are making

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our digestive system suck up a lot

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of energy and it takes

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away from the systems in our body that

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should be doing hormone resets raising

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the melatonin before we go to bed and

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then , as we go to bed , raising our HGH , our

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testosterone and our estrogen

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, and then we wake up in the

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morning with balanced

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hormones ready to go to work . However

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, if there's still food being digested in

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our stomach when we lie in bed , all of that is

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disrupted . So , number

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one help your metabolism by stopping

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eating after dinner , and this will also ensure

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that you're not taking in energy at

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a time that you shouldn't be . It

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might be difficult to do , for

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it took me about 60 days , but it's well

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worth the effort and once you get it dialed

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in . Also , you don't have to be perfect in

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this . One study found that people who

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are using intermittent fasting for weight loss could

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eat after dinner or break their intermittent

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fast in one way or another two

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times a week and not affect their weight loss

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and their overall metabolism . I

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have found that generally to be true as well . If

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I don't eat after dinner six days out

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of the week and go to a party and just kind of

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enjoy the party and eat some treats and enjoy

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my time with everyone else , including the

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beverages and food , it doesn't

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seem to derail my health program

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. So it's not an all or nothing thing but

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strive for at least five days a week . Next

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, stay hydrated Again . Simplicity

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itself . We all know we should be staying

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hydrated . However , most people

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don't . I can't tell you how many times I do

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these free sessions which I do for Deroby customers

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where I'll spend 20 minutes to half an

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hour just helping them make any course corrections

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or listening to challenges they may have . And

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I always ask them are you drinking enough water ? And they say

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well , I know I should and I'm probably not . I

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hear that over and over and over

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. And so work on that before

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you spend any money or buy any fancy shakes

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or powders or programs , make

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sure you're drinking enough water , because this solves

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a lot of problems . Our

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body is made up of water . We need

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water . If you get sick

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of drinking so much water all the time , you

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can add something like our healthy focus

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up , energy drink or neuro . Boost

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our X2O product

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. You can add Mimi's Miracle Minerals to your water

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. Cell Fuel these are some of the products we

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have that can enhance your water

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and make it better , more interesting

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. Add some flavor , make it more powerful

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in the case of Cell Fuel and X2O

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. So , yeah , you can add some things , even

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edible essential

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oils with a citrus flavor

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of grapefruit , lemon

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, lime , orange . Just

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a few drops in a bottle makes water much more

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interesting and enjoyable . So stay

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hydrated . Drink half your body weight in

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ounces every single day . That means , if you weigh

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150 pounds , drink 75

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ounces of water . Weigh 200 pounds , drink

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100 ounces of water . It doesn't include

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what you drink during exercise , when you're

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exercising . Don't count that water towards

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your daily total . Next

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, prioritize proteins . We live in a

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carb addicted society and

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protein rich foods have been proven to increase

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your metabolic metabolic rate

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by 15 to 30%

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. Yet instead

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of prioritizing protein , most people

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just eat a lot of low quality

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carbs all day long . Now

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we probably need more protein

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than governments tell

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us to . We all have governments that

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have our best interests at heart and they

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try to tell us how much we should be eating

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. They do their food pyramids and whatever they

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do . However

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, generally speaking , I would say that

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the hubramans of the world , the

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scientists , the PhD

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experts in the field who do

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this type of work , who actually train people

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and have Olympic level athletes , et cetera

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always

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recommend more protein than is typically recommended

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by the governments of the United States . Canada , england

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, germany , you name it . How

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much do we need ? Probably a gram

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of protein per pound of body weight per

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day . If you can't get that much

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, at least half a gram of protein

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per pound of body weight per day , and chances

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are you're not getting that much . Just

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track it for a few days and you'll see . Make

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sure and include lean sources of protein like

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fish , chicken , tofu , beans , eggs

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and eggs in your diet . Next

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, sleep Again . Simplicity

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itself , but it's going to be really

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hard to positively

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improve your metabolism if you're not

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sleeping . How much

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? Well , it ranges from seven to nine

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hours , and over time you

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can kind of get to know for you what works

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the very best . And one of the things

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that I think is critical that we often overlook

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is trying to go to bed at about the same

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time every single night of the week , as often

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as humanly possible , and

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for me , who was a struggling

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insomniac for years . I mean , it was

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really a problem in my life . It affected

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my day-to-day performance . It was

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just miserable nights where I lay

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tossing and turning and could not sleep

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. I know what that's like . If you're experiencing

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it , I relate . But

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one of the keys for me was setting

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a bedtime that I stuck to . For me , it's

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around 10 o'clock . If I get to bed

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between about 9.45 and 10.15

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, man , I sleep really well . I feel

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like a million bucks . I wake up at 5.30

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or 6 in the morning , feeling terrific and

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I'm so glad I've put the insomnia behind

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me . If you're struggling with sleep

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issues and it's well worth hiring a sleep coach it's

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not very expensive . Try coachme For one

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. You'll find inexpensive coaches who

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are highly qualified who could help

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you to sleep if you're having problems with it . Number

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5 , move more , sit less

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. Is smoking ? Is sitting

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the new smoking ? I don't know . But

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why do they say that ? Well , because

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it does shorten your life , just like

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smoking does . And one

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of the things that's come across my radar recently

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is an actual measurement

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that I've never really heard before . It comes from Kelly

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Storet's book , and this is so

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bad . But I read his book , his wife wrote it with him as

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well , and I can't remember her name . I

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heard of him first and his name is stuck in my head

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, but if you look up the book Built

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to Move by Kelly

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Storet and his wife , whose name

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I should know , they talk about not

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sitting more than 6 hours a

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day , keeping track of your

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sitting hours , setting a timer

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for 30 minutes and then , if

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you've been sitting for 30 minutes , stand up and just walk

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around for a few minutes or just stretch out and then sit

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back down . But try not to sit more than 6

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hours a day and , of course , exercise

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daily , even if it's light . Movement

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is absolutely key to metabolism

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. If you're not moving enough , you probably

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know it , and just find

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a way to motivate yourself . Get a workout

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partner , do whatever you have to do to

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move more and sit less

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. Number 6 , incorporate veggies

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and superfood powders

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. I am a huge fan of veggies

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and I'm a huge fan of superfood

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powders Veggies

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I try to get them with every single meal

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, including breakfast , but

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what I found is these modern superfood powders

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that have come along in the last 5 to 10

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years just in

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some ways are better than vegetables

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. Now , I know the purists are going to just

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, you know , kill me for this , or maybe

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they won't kill me . What's the right word ? Get

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mad , do a Twitter storm ? I don't

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know . They're just going to strongly disagree

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. However , if you look at the

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ingredients of our greens

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and red superfood , there is

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no vegetable that can compete , because

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it's got 50 different things , including multiple

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mushrooms . It's got adaptogens , it's

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got spirulina , wheatgrass I mean 50

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items , right . So , although I understand

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the whole food veggie , the

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carrot , the broccoli

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, the kale

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is something that I need

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in my diet every single day . When

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you add on top a superfood powder

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, you're getting stuff that you

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just can't get , even

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if you're growing all your own food , because you can't grow 50

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. You can't grow stuff from all around the

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world , right ? So eat

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your 5 to 9 servings of whole food veggies and

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supplement with a superfood

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. It will make your digestion

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better . It'll make sure you get enough fiber . It's

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a fantastic combo and

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will directly improve your metabolism

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. Remember , your metabolism

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is how well the chemical

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processes in your body work

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, and there's nothing like the phytochemicals

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and nutrients and veggies and

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veggie powders to give all

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of those systems what they need

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to operate correctly . And

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number seven is manage

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stress . Chronic stress directly

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impacts your metabolism in a

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negative way . It can lead to weight

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gain . It can lead to anxiety

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, depression and

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even mineral depletion

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. People who fire on too much cortisol

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on a daily basis tend to be

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mineral deficient . So practices

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like yoga , meditation and deep breathing

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can help you lower stress levels and maintain

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a healthy metabolism . So

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we need less less cortisol

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, more Zen . Even

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brief moments of meditation or breathing exercises

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Can literally slow down

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metabolism while we are doing

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them and help us physically and

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mentally reset . So

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there you go seven ways to

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boost your metabolism

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in Very simple , very

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easy to understand ways . I've done

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a blog post about this that I'll be posting on

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our blog at blog dot dirobi calm

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, and so you can get all

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the . There's actually a bunch of science there

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. We've got to actually a link to an

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article called how to stop snacking after dinner . That's

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a problem that you deal with , as well

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as the basis and science

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behind everything that I just talked about . And

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and , by the way , I tend to embed all of my

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blog post at blog dot diroba calm

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and create content around it , including graphics

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, etc . So if you prefer to sometimes

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read the content and set a listing for 15

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minutes , which is roughly what my episodes are

14:36

Recently then

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you can just go to blog dot dirobi calm . There's a lot

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of really terrific articles there . We spent a lot

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of time during the research and putting

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these things together , and so make sure and

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check those out . Meantime , make sure

14:49

and use the code podcast to save 10%

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on anything at dirobi calm . If

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you've never tried the greens and red superfood

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, I gotta tell you I've tried all the powders . I'm

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in the industry . I have people sell sending me them

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on a regular basis . I get free ones , and it

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took me five years before I committed

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to one that I thought was the absolute cream of

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the crop , best of the best , and it

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is greens and red superfood . And so check

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that out at dirobi calm and used

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use the code podcast 10 to

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save 10% Until next time . This

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is Dave Sherwin , wishing you health and

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success .