The Top 6 Vitamins That BOOST your METABOLISM for fast weight loss
Your metabolism is a set of processes in your body that convert food and drinks into energy.
If you're trying to lose weight or burn off excess body fat,
it’s important that you have a healthy metabolism.
This will help to convert stored body fat into energy through a process called (lipolysis),
A healthy metabolism will help control hunger hormones like
ghrelin and leptin so that you stay satisfied and less hungry,
It keeps your energy output high so that you can
stay motivated and energised when exercising or dieting,
It helps you to keep the weight off after you've burned the fat,
rather than falling into a yoyo dieting trap
A healthy metabolism ensures that blood is flowing freely through the body , helping
to carry oxygen and nutrients to all of your cells for building muscle and other proteins.
And it also helps control your body temperature to
stay warm when its cold out, and stay cool in the heat.
Unfortunately many people find it difficult to lose weight and keep it off,
because they either have a slow metabolism or hormonal imbalances
that keep the body in fat storing mode, rather than fat burning mode.
Fortunately there are natural methods, foods and vitamins that
can be used to speed up fat burning and repair a slow/broken metabolism.
In this video we will explore 6 vitamins that can be used to
boost your metabolic rate and help your body tap into its fat stores for energy.
Bear in mind I use the vitamins broadly as a blanket term to include minerals,
herbs and natural remedies that you can use to boost your metabolism
I use the words "Vitamins" broadly to include minerals,
herbs and natural remedies that you can use to boost your metabolism.
Just a quick reminder this video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
1. Vitamin B (Complex)
One of the best ways to improve weight loss and speed up your metabolism is by
getting more B-Vitamins in your diet, especially B1, B12 and B9.
When you're on a diet or following a weight loss plan,
your body uses up more B-vitamins to form chemical reactions in your cells,
that converts your stored body fat into usable energy, so that you can burn it for fuel.
Unfortunately most people are lacking in these nutrients, which causes them to feel very weak,
fatigued, tired and craving when losing weight.
To help boost your metabolism, start eating 2-3 tablespoons of nutritional yeast each day,
which is the best natural sources of B-vitamins.
This is a deactivated yeast which has a very cheesy and nutty flavour and
can be added to soups, yoghurts, salads, curries or stir fries.
I also recommend eating seafood at least twice per week including wild salmon,
mussels, crab meat and shellfish as these are rich in blood building Vitamin B12.
2. Apple Cider Vinegar (Acetic Acid)
Start consuming 1 tablespoon of apple cider vinegar mixed
in a 8oz of water before eating a meal.
Or consuming 2-3 capsules (1000mg) of powdered ACV, which is relatively inexpensive.
Apple cider vinegar is a liquid made from apple juice that has been fermented.
Healthy strains of microbes convert the fruit sugars into acetic acid
which is very effectively in speeding up your metabolism.
When you drink apple cider vinegar the acetic acid strengthens the digestive juices in your stomach,
and helps to stimulate the release of enzymes (lipase) from your pancreas,
And a fat-dissolving liquid called bile from your liver.
This not only helps speed up digestion and improve fat burning metabolism,
but it also strengthens your immune system against viruses and infections,
And helps to control your blood sugars.
3. Potassium & Magnesium
Whenever you eat food, a hormone called insulin is released to help control your blood sugar levels.
Insulin is known as the 'fat storage'
hormone, because it converts extra calories that you eat into body fat.
So when you're trying to lose weight, it's important to lower the amount of insulin
in your body, so that you can tap into your fat stores and burn them as fuel.
Potassium and magnesium are two key electrolytes which are
involved in controlling the bodies energy supply.
Getting more of these minerals helps insulin to work better in transporting fuel into your
cells, so your body naturally needs less insulin making it easier to lose weight.
Start consuming 1 teaspoon of a high quality electrolyte powder in 16oz
of water every day. Make sure to choose a brand which contains at least 1000mg
of potassium citrate and 120mg of magnesium citrate.
This will help you to lose body fat, reduce swelling in your tissues,
boost your energy levels and make you feel amazing.
The best way to get these minerals however is naturally by eating leafy green vegetables
like broccoli, brussels sprouts, salad veggies, cabbage and especially avocados.
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4. Turmeric (with Black Pepper) Coming back now to number 4, a spice called turmeric)
Turmeric is a golden coloured spice which has been used for thousands of years for
its amazing healing properties, and is well known today for its ability to aid weight loss.
If you wish you take can 2000mg of powdered turmeric in capsules 2x per day with a meal
to speed up your metabolism and lower inflammation throughout your body.
Turmeric contains an natural active ingredient called curcumin,
which supports your pancreas in regulating insulin levels for faster weight loss.
Studies show us that curcumin and turmeric can increase your BMR,
allowing you to burn more calories just simply being alive and at rest.
So start taking turmeric capsules, or adding turmeric powder to your cooking. Eating a
little fat and also black pepper helps your body to absorb the curcumin more effectively.
5. Vitamin D
Most people who are overweight have a Vitamin D deficiency,
and have too much insulin or cortisol in their bodies.
Vitamin D is also known as the sunshine vitamin,
because your body makes it when your skin is exposed to UV rays from the sun.
It’s actually the most important vitamin needed by the body to help regulate hormones
like cortisol and insulin, and in turn can improve your metabolism.
If you wish to boost your Vitamin D, you can take 20,000ius
of Vitamin D3 with 200mcg of Vitamin K2 on a daily basis.
Although this sounds high, 20,000iu = 0.5mg,
and its needed in higher amounts if you really want to raise your Vitamin D levels.
Taking this combination helps to lower stress,
naturally reduce aches and pains by lowering inflammation in your cells
and improving liver function so that you can burn fat at a faster rate.
Make sure that you always take Vitamin K2 with Vitamin D,
as these work together in the body to direct calcium into your bones and teeth.
6. Trace Minerals (Iodine, Selenium & Chromium)
Trace minerals are elements that are needed by your body in tiny amounts,
but still perform very important functions, especially in regulating your metabolism.
For example, iodine and selenium play key roles in producing thyroid hormones.
The thyroid is a gland in your neck which is responsible for controlling
many parts of your metabolism, such as your body temperature,
your heart rate, your digestion of food, growth and repair and much more.
In health food stores you can purchase trace mineral drops,
and add these to a glass of water to support your metabolism.
These drops contain over 70 minerals which also play a role in strengthening your hair,
nails and supporting healthy skin.
I recommend adding this to the electrolyte powder drink that I mentioned in section 3.
Alternatively you can get iodine naturally along
with many other trace minerals by eating sea kelp, nori and other sea vegetables,
because the sea water has a naturally high mineral content which is absorbed by the plants
Selenium on the other hand is highly concentrated in Brazil nuts.
Finally chromium is another very important trace mineral
which helps to lower your blood sugars for faster weight loss.
Chromium works by activating certain receptors in your cells (GLUT4) to
help glucose and insulin work better in your body.
You can get chromium in a tablet form called chromium picolinate,
or consume it naturally from broccoli, organ meats (liver), mussels.
Later in the video I'm going to share with you some very simple
lifestyle changes you can make to really boost your metabolism.
But first, let's go a little deeper and uncover more about
why your metabolism is slow in the first place.
Causes Of A Slow Metabolism
The main cause is having high insulin levels, because you're eating too many refined
carbohydrates, junk foods, sugars and starches which are overwhelming your cells and metabolism.
Secondly if you experience prolonged mental stress, this raises a hormone called cortisol
which converts your muscle into sugar, slowing down your metabolism and making you gain fat.
Also caffeine found in coffee tea and soda drinks is a stimulant which raises cortisol,
again slowing your metabolism if you're having too much on a daily basis.
Another issue is lowered friendly bacteria in Your gut. Eating junk foods, artificial sweeteners,
pain killers, drugs and antibiotics can all damage your gut bacteria, leading to a slower metabolism.
If you’ve had your gallbladder removed or you have liver disease, you may not be able
to produce enough bile, the liquid that is needed to dissolve fat in your body.
And finally if you have an underactive thyroid or even an overactive thyroid,
your metabolism will be altered causing changes in your weight and body fat percentage
Now that you understand more about the causes of a slow metabolism and some nutrients which speed it
up, let's explore 6 lifestyle changes you can use to boost your metabolism for faster weight loss.
How To Boost Your Metabolism
1. Cut back on refined sugar, starchy and flour based foods like bread, potatoes,
biscuits, pastries, pasta, soda, fruit juices etc…
Replace these with more nutritious and filling foods like grass fed red meats,
organic leafy greens like broccoli, brussels sprouts, cabbage, and high quality fats (avocados,
EVVO, virgin coconut oil), European cheeses, and wild caught seafood like salmon and shellfish.
The refined carbohydrates slow your metabolism,
whereas whole foods are full of nutrients like potassium and magnesium that speed it up.
I also recommend eating all of your calories in 5 hour window, and allowing
the remaining 19 hours of the day to rest and digest. This is called
intermittent fasting and is incredible for resetting different metabolic processes.
2. Start lifting weights and following a muscle training program.
Every pound of MUSCLE that you gain makes your body burn an extra 35-50 calories each day.
So if you put on 10 pounds of muscle you can burn an extra 350-500 calories per day,
or up to 3,500 per week whilst resting.
3. To improve digestion, consider taking 2 digestive enzyme capsules with each meal.
Choose a brand which contains ox bile, betaine hcl and pancreatin.
This will help to break down foods that you eat,
helping you to absorb more minerals and vitamins that boost your metabolism.
For a cheaper option use 1 tablespoon of apple cider vinegar in a glass of water BEFORE a meal.
4. 2-3x per week consume thermogenic spices like black pepper, chilli,
cayenne, turmeric, fenugreek and cumin.
These 'thermo' foods cause the body to produce more body heat,
which naturally speeds up your metabolism by burning off more calories.
5. Stop over training at the gym and allow your body time to fully recover between workouts.
The more you exercise you do the more your cortisol hormone is raised,
which can slow the fat burning process.
Instead perform high intensity training once or twice a week. Doing shorter bursts of intense
exercise and giving your body more time to recover is the key to a healthy metabolism.
6. Half your caffeine intake for 1-2 weeks, and then half it again
until you bring it down to 1-2 cups of organic coffee per day or 3 cups of tea.
Drink your caffeine before 2pm, to allow the rest of the day for it to leave your system.
This will allow you to sleep better at night,
as sleep is vitally important for balancing your hormones, especially cortisol.
If you suffer with stress, you'll want to pay close attention to this point on caffeine.
Also, taking long slow and steady walks in nature helps to calm down the nervous system,
and balance out adrenal hormones.
In fact many people who are overweight are also deficient in Vitamin B1. To find
out if your deficient, go ahead and tap on this video on the screen now.
Thank you so much for watching my video today,
and as always I wish you great health, wealth and happiness.