Written by: Julie Pecarski, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
As an over-achieving, serial dieter, I’ve been on all of them – low fat, low carb, plant-based, detoxes, cleanses. Frankly, it’s this on-again, off-again, always-starting-over-on-Mondays-approach that tanked my energy and, ultimately, my metabolism.
Now, as a registered holistic nutritionist, weight loss, and strength coach, I now help women release this short-term dieting approach and rather focus on increasing their metabolism to become stronger, more confident, and more resilient than before.
I thought I would share the 3 Healthy Habits That May Be Tanking Your Metabolism to help boost your energy, more mental clarity, and a super-charged metabolism:
Smoothies
I’m actually a fan of smoothies. They’re quick, convenient in a pinch and they can add a tonne of nutrition. But, most smoothies that are sold in grocery stores, health food stores, or made at home are loaded with sugar, usually in the form of fruit and fruit juices. Fruit isn’t the enemy, but fructose will have an impact on glucose levels (blood sugar). The goal with any meal should be to flatten your glucose curves for more energy, better mental clarity, fewer cravings, satiation, better sleep, hormone support, and healthier weight. Therefore, if you’re smoothie contains banana and a cup of frozen fruit, you may not be setting yourself up for optimal energy.
There is emerging data that suggests that the consumption of protein and fat can ultimately balance blood sugar. This means that if you’re more strategic with what goes on your plate, you’re bound to feel satisfied and have more consistent, stable energy!
Here’s how to approach your next smoothie:
Add in 25-30 grams of protein with a high-quality protein powder or protein of your choice. Add in frozen avocado or nut butter for healthy fat and frozen zucchini or cauliflower for added fibre and creaminess. If you are going to add in fruit, try to limit it to ½ cup with lower glycemic fruits like raspberries and blueberries.
Fasting
Fasting is going for a period of time with no food, with the most popular approach being the “16/8” - fasting for 16 hours and an 8-hour window to eat. I am actually a fan of fasting. But, in the early days of my fasting experience, I completely tanked my metabolism, contributing to weight gain and bottoming out my hormones. That is because, as cyclical women with hormones, we shouldn’t fast every day in order to preserve our essential hormones.
There are studies that demonstrate that intermittent fasting (in combination with other approaches) is an effective strategy to help obese women lose weight. There are not many studies on the effects of fasting on women. This is likely because women are cyclical beings where their hormones dictate their energy, sleep, caloric needs, etc., over a 21-day to 28-day cycle, on average. In order to preserve and boost women’s hormones, women should not fast that same way every day. In fact, you might find it hard to fast leading into your menstrual cycle since your caloric needs naturally increase. Instead, I recommend that women focus on digestive rest of 12-14 hours between their dinner and breakfast.
Calories and Cardio
What I often see women do when they start to see their weight increase is to automatically decrease calories and amp up the cardio. While this may have worked in your twenties, this approach is what can actually tank your metabolism in your years beyond.
When you start to decrease calories, your metabolic rate slows because the body is getting less fuel than it needs. In the short term, you could lose weight. But you need to ask yourself, “is this approach sustainable for real life”? Your hunger hormones get triggered and then suddenly, you find yourself snuggled with a box of Oreos, riddled with guilt. And let’s face it, when you resume your pre-diet lifestyle, it may cause you to gain weight in the end.
Instead, when trying to repair metabolism, the best approach is to actually increase the quality of your calories to help refuel your metabolism. This approach takes patience and perseverance because if you’ve been on the dieting rollercoaster, it may take more time to repair the damage. But, it’s so worth it when you’re not ruled by dieting and rather a freedom.
While cardio is important to incorporate into any exercise program, we have learned when it comes to metabolism, weight loss, and its impact on body composition, resistance training is king. There is evidence to suggest that resistance-based exercise programs are effective in changing body composition. In addition, muscle is active tissue, and the more lean muscle mass you have, the more this will help to fuel your metabolism. I recommend a minimum of two strength sessions per week to start. And, as women, don’t be concerned about bulking up as you don’t have enough testosterone to do so.
By focusing on refueling your metabolism and making small but impactful changes on your plate, you’re guaranteed to have more energy and lose weight along the way. If you are looking for support, get on my waitlist or join FUEL: 30 Day Metabolism Reset program, where you’ll learn a simple approach to eating that doesn’t have you giving up everything. You deserve better than this vicious dieting cycle, as well as affordable access to a fast and furious metabolism! Sign up here.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more ways that I can support you!
Julie Pecarski, Executive Contributor Brainz Magazine
Julie Pecarski is a Registered Holistic Nutritionist and Weight Loss Coach in the business of helping women feel stronger and more confident as they step into the next season of their lives. While working in the corporate world, Julie put her body through the extremes of eating too little and trying on the latest fad diets in an attempt to make herself look and feel a certain way, not realizing that this was a disaster for her metabolism. Julie now coaches other high-performing women lose weight and regain confidence through a balanced approach that restores metabolism and super-charges energy levels.
References:
Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications, https://doi.org/10.3389/fendo.2019.00144
Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women, Nutr J. 2012 Nov 21;11:98.
Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis, https://doi.org/10.1111/obr.13428
