Many people strive to eat healthy, maintain an intense workout regimen, and stay health-conscious, yet still find themselves struggling to get in shape. Does this sound familiar? It’s more common than you might think. At The Dempster Clinic – Center for Functional Medicine, I often meet individuals who have been working hard for months, even years, without seeing the results they desire. How frustrating would that be?
Albert Einstein famously defined insanity as “doing the same thing over and over again and expecting different results.” If you’re caught in this cycle, it’s time to change your approach.
For those who prioritize healthy living, you’re probably familiar with the phrase “boost your metabolism.” There are countless claims about nutrients or supplements that promise to rev up your metabolism for fat burning or increased energy. However, it’s important to separate fact from fiction. Always rely on peer-reviewed, scientific literature before taking any advice. Fortunately, there are natural ways to boost your metabolism. The catch? We are all biochemically unique. That’s why personalized functional medicine is crucial to achieving real, sustainable results. With that said, here are some fundamental tips that can help almost anyone improve their metabolism.
1. Optimize Your Nutrients
Proper nutrition is key to a healthy metabolism. Research has shown that deficiencies in critical micronutrients such as folate, l-carnitine, l-arginine, zinc, omega-3s, and vitamins C, B12, and E can slow metabolic function. This highlights the importance of feeding your body the optimal fuel it needs. The good news is that comprehensive functional medicine testing in Toronto—like nutrient testing and food sensitivity testing—can reveal specific deficiencies and guide you toward the right nutrition plan for you.
2. Interval and Strength Training
Incorporating interval training into your workout routine can significantly boost your metabolism. Research shows that short bursts of intense activity followed by rest periods can raise your metabolic rate for hours after you’ve finished exercising. In addition, strength training helps build muscle mass, which increases fat burning even while you sleep. For those aiming for a toned physique, don’t worry about bulking up—adding muscle simply increases muscle density, leading to a leaner appearance.
3. Drink Green Tea
Green tea has been used for centuries, and for good reason. It contains epigallocatechin gallate (EGCG), a compound that stimulates the central nervous system and promotes fat metabolism. Drinking green tea regularly can naturally boost your metabolic rate and support weight loss.
4. Balance Your Hormones
Hormones play a huge role in your metabolism. Imbalances in thyroid, adrenal, or sex hormones can drastically slow down your metabolic rate. That’s why it’s important to assess your hormone levels through hormone testing in Toronto. Tests like TSH, Free T3/T4, and cortisol levels can provide insights into how your hormones are affecting your metabolism. At The Dempster Clinic, we offer comprehensive hormone testing to identify and correct imbalances that may be sabotaging your health goals.
5. Get Enough Sleep
Sleep is crucial for maintaining a healthy metabolism. Research has shown that poor sleep disrupts your body’s circadian rhythm, which is closely linked to metabolic function. When you’re sleep-deprived, you’re more likely to overeat and experience cravings that can derail your fitness efforts. Aim for 7 hours of sleep each night, and be sure to prioritize a consistent bedtime.
6. Ensure Adequate Protein Intake
Protein is essential for maintaining lean muscle mass, which helps burn fat. Research suggests that many people are not consuming enough protein to support their fitness goals. If you want to increase your metabolic rate, include more high-quality protein in your diet—whether from animal or plant-based sources.
7. Avoid Dieting
Fad diets may promise quick weight loss, but they can slow down your metabolism in the long run. Instead of depriving your body of food, focus on eating small, balanced meals throughout the day to keep your metabolism fired up.
8. Spice It Up
Adding chili peppers to your meals can give your metabolism a temporary boost. Capsaicin, the compound responsible for the heat in peppers, can increase your body’s heat production, leading to a spike in metabolism.
9. Choose Organic
Pesticides and other toxins found in non-organic produce can slow your metabolism by disrupting hormonal balance. Opting for organic foods when possible can help mitigate this issue. If you’re unsure about which toxins might be affecting your body, consider heavy metal testing in Toronto at our clinic to assess your toxic load.
10. Eat Healthy Fats
Contrary to outdated advice, consuming healthy fats is essential for metabolic health. Fats are necessary for hormone production and brain function, and they can even help you lose weight. One of the best metabolism-boosting fats is non-hydrogenated coconut oil, which contains medium-chain triglycerides (MCTs) that encourage fat burning.
At The Dempster Clinic – Center for Functional Medicine, we take a personalized approach to health. From hormone testing, heavy metal testing, and microbiome testing to comprehensive food sensitivity testing, we use the most advanced diagnostics available to get to the root of your metabolic issues. If you’re looking for the best functional medicine doctors in Toronto to guide you toward optimal health, we’re here to help.
Take the first step today by booking your complimentary 15-minute discovery call with me, Dr. John Dempster. Let’s work together to create a custom-tailored plan that addresses your unique needs and sets you on the path to lasting wellness.
