Dante Carrillo
Metabolism refers to the chemical processes that occur within the body's cells, converting consumed sustenance into energy. This energy is used for essential functions such as breathing and digestion, and is known as the basal metabolic rate (BMR). The BMR is influenced by several factors, including age, gender, muscle-to-fat ratio, diet, and physical activity. While metabolism plays a role in weight management, it is just one of many factors that determine an individual's weight. A person's diet and level of physical activity can impact their metabolic rate, with strategies such as intermittent fasting and high-protein diets being popular methods to improve metabolism.
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What You'll Learn
Exercise increases metabolic rate
Secondly, exercise increases daily energy expenditure. The energy expenditure of muscles during strenuous exercise can increase by 50-fold or more, compared to when the body is at rest. This increase in energy expenditure can be sustained for a full day after a period of interval training.
Thirdly, exercise increases the body's basal metabolic rate (BMR). BMR refers to the amount of energy required by the body to maintain homeostasis. BMR rises after eating, as energy is used to eat, digest, and metabolise food. This increase in BMR can range between 2% and 30% depending on meal size and food types. For example, proteins raise BMR by 20-30%, carbohydrates by 5-10%, and fats by 0-5%. Thus, exercise, when combined with a healthy diet, can increase metabolic rate.
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High-intensity interval training
HIIT has been shown to elevate metabolism for hours after a workout, resulting in additional calories burned. This effect is greater than that of moderate-intensity exercises like jogging or weight training. The intensity of HIIT workouts encourages the body to use fat for energy instead of carbohydrates, aiding in fat loss.
In addition to increasing metabolic rate, HIIT provides numerous health benefits. It has been shown to reduce body fat, heart rate, and blood pressure. HIIT may also improve insulin sensitivity and blood sugar levels, making it beneficial for those with metabolic syndrome.
The high-intensity intervals in HIIT can also promote a small amount of muscle growth. While weight training remains the gold standard for increasing muscle mass, HIIT can be a time-efficient alternative. Studies have shown that HIIT can improve oxygen consumption in the muscles, similar to endurance training but in a shorter time frame.
HIIT is a versatile and effective training method that can be adapted to suit individual needs and abilities. It is an excellent option for those who are short on time but want to improve their metabolic rate and overall health. However, as with any exercise program, it is essential to practice moderation and gradually progress to high-intensity intervals.
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Lean muscle mass
People with more lean body mass tend to have a higher BMR, which means their bodies burn more calories at rest. This is why people with larger body sizes tend to have a higher BMR—they have more metabolising tissue. Additionally, muscle burns kilojoules rapidly, while fat cells are sluggish and burn far fewer kilojoules. Therefore, having more lean muscle mass can increase your BMR and total daily energy expenditure.
To increase lean muscle mass, one can engage in strength training and resistance exercises. A regular exercise plan that includes these types of workouts can help maintain skeletal muscle mass, which is the biggest contributor to lean body mass. Additionally, a proper diet is important, as poor diet and nutrition can lead to a loss of lean body mass over time.
It is important to note that while increasing lean muscle mass can help increase BMR, other factors also influence metabolism, such as age, gender, muscle-to-fat ratio, physical activity, and hormone function. Additionally, certain drugs, like caffeine and nicotine, can increase BMR, while dietary deficiencies, such as a lack of iodine, can slow it down.
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Nutritional deficiencies
Impact of Dietary Choices
Metabolic Disorders
In some cases, metabolic disorders can be the result of nutritional deficiencies. These disorders can be caused by genetic factors, enzyme deficiencies, or hormonal imbalances. For instance, MSUD, a metabolic disorder, disrupts the metabolism of certain amino acids and can lead to rapid neuron degeneration. Treatment for such disorders may involve limiting the intake of specific substances, such as branched-chain amino acids in the case of MSUD.
Malnutrition and Inflammation
Malnutrition, which is a form of nutritional deficiency, can have metabolic consequences. Research has explored the impact of dietary interventions on malnutrition and inflammation. For example, certain nutrients like oyster peptide (OP) have been found to improve intestinal oxidative stress, indicating a potential application in combating metabolic disorders.
Role of Fructose and Cholesterol
Fructose, a pivotal nutrient, has been linked to metabolic diseases. Low dietary fructose can contribute to weight gain and fat accumulation. Additionally, cholesterol metabolism plays a role in regulating coronavirus infection. Studies have shown that a porcine coronavirus can trigger aberrant regulation of cholesterol metabolic genes, providing insights into antiviral strategies.
Interplay of Genetics and Environment
The onset of metabolic diseases is influenced by a complex interplay of genetic and environmental factors, including dietary intake. Nutritional genetics is a growing field of research that aims to understand the relationship between nutrition and gene expression in various disease states. This includes exploring the links between nutritional epigenetics and mental health conditions like major depressive disorder (MDD).
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Intermittent fasting
There are several ways to do it, all based on choosing regular time periods to eat and fast. For example, you might eat only during an eight-hour period each day and fast for the remaining 16 hours. Or you might eat only one meal a day, two days a week.
Research shows that the fasting periods do more than burn fat. Johns Hopkins neuroscientist Mark Mattson, who has studied intermittent fasting for 25 years, says:
> When changes occur with this metabolic switch, it affects the body and brain. Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers.
Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as "metabolic switching". He adds:
> Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours. If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
Mattson's research shows that intermittent fasting doesn't interfere with metabolism but rather makes it more efficient. A study by Mattson revealed that a small group of men and women who practised intermittent fasting for over a year had a metabolic rate that was 10% higher at the end of that year than predicted. Their metabolic rate increased, contrary to the idea that fasting puts the body into "starvation mode", thus shutting down the metabolism and preventing the body from burning fat.
However, it is important to note that some people should not try intermittent fasting, including children and teens under 18, women who are pregnant or breastfeeding, and people with type 1 diabetes who take insulin.
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Frequently asked questions
Eating a balanced diet with adequate protein intake can help increase your metabolic rate. Proteins have a higher thermic effect compared to fats and carbohydrates, as they take longer for your body to burn and absorb. In addition, eating regular meals and snacks throughout the day can help prevent extreme swings in fullness and hunger, which can also influence your metabolic rate.
Regular exercise, especially high-intensity interval training, can help increase your metabolic rate. Strength training and building muscle mass can also increase your metabolic rate, as muscle burns kilojoules rapidly.
Yes, metabolic rates can differ between individuals due to factors such as age, gender, body size, muscle-to-fat ratio, physical activity, and hormone function.
Yes, metabolic rates can change over time. Age, for example, can cause metabolic rates to slow down over the years. Lifestyle factors, such as diet and physical activity levels, can also influence metabolic rates.
