Metabolic conditioning
Metabolism refers to the chemical processes that happen in our body to maintain life. It includes how our body converts food into energy and how it uses that energy to carry out different functions. It also includes how our body processes waste and toxins. In simple terms, metabolism is the machinery of the body that converts the fuel (food) we give it into energy for our body to use. This machinery operating in an efficient and timely manner supports you in maintaining high energy levels and healthy body compositions.
It's important to keep in mind that metabolism is a complex process, and many different factors can influence it. It's important to maintain a healthy lifestyle and consult with a healthcare professional if you have concerns about your metabolism.
Metabolism is important to overall wellness because it plays a key role in maintaining healthy body weight and energy levels. A strong and healthy metabolism allows the body to effectively carry out daily activities and maintain overall health. A slow metabolism, on the other hand, can lead to weight gain and lead to experiences of fatigue.
Along with maintaining a healthy body weight, and energy levels, having a strong metabolism can also support healthy function in the following systems of the body:
Metabolism can impact many of the body's hormone levels, which play roles in bodily functions including appetite, mood, and sleep.
A healthy metabolism also plays a role in maintaining a healthy immune system, which is important for preventing illness and disease.
Additionally, a healthy metabolism can help keep the body's internal systems in balance, which can lead to better overall health and a lower risk of chronic diseases such as diabetes, heart disease, and certain cancers.
Overall, understanding how to condition our metabolism plays an important role in our Wellness as a whole. Now, when the words “metabolic conditioning” are brought up, there may be some of you reading who have horrible flashbacks of some of the more intense workouts you have been put through.
That being said, metabolic conditioning is known as a type of exercise that focuses on increasing the body's metabolism, or the rate at which it burns calories. This is typically achieved by performing high-intensity, multi-joint exercises in a circuit-like format, with minimal rest between exercises. The goal of metabolic conditioning is to increase the body's overall energy expenditure and improve cardiovascular fitness, while also building muscle. Examples of metabolic conditioning exercises include kettlebell swings, burpees, and battling ropes.
Along with this method of training, there are several other ways to positively impact your metabolism besides exercising.
Eating a diet that is high in protein, healthy fats, complex carbohydrates, and fiber can help boost metabolism.
Getting enough sleep can help keep metabolism functioning properly. Lack of sleep can slow down metabolism.
Building muscle mass: Building muscle mass through strength training helps increase metabolism as muscle burns more calories than fat.
It's worth noting that genetics play a big role in metabolism, so some people may naturally have a faster metabolism than others, but by following the above tips you can help your metabolism function at its best. Here are several other factors that impact metabolism that are outside of your control:
Genetics: Metabolism can be influenced by genetics, so some people may naturally have a faster metabolism than others.
Age: Metabolism tends to slow down as we age, so it is important to be more mindful of diet and exercise as we get older.
There are also several ways that you can negatively impact your metabolism:
Crash dieting: Rapidly losing weight through restrictive dieting can slow down metabolism as the body goes into survival mode.
Skipping meals: Skipping meals or going too long without eating can slow down metabolism.
Lack of physical activity: Leading a sedentary lifestyle can slow down metabolism.
Consuming too many processed foods: Processed foods can cause inflammation in the body, leading to a slow metabolism.
Consuming too much alcohol: Consuming too much alcohol can lead to an increase in body fat, which can slow down metabolism.
Chronic stress: Chronic stress can lead to an increase in the hormone cortisol, which can slow down metabolism.
In summary, metabolism is important to overall wellness because it plays a crucial role in maintaining healthy body weight, energy levels, hormone balance, and overall health. Metabolism is very directly related to how effective our system is at extracting the energy within the food we eat, and using it to perform our daily tasks. This is such a foundational need in our system which it impacts all these important factors that contribute to overall wellness.
With all the talk of how we can control, and condition our metabolism, it is also important to understand if you have a metabolic condition that requires a doctor’s attention.
There are several metabolic disorders that exist, which are conditions that affect the body's ability to process and use nutrients properly. Some examples include:
Diabetes: Diabetes is a metabolic disorder that affects the body's ability to use and store glucose (sugar), which can lead to high blood sugar levels.
Metabolic syndrome: Metabolic syndrome is a group of conditions that include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.
Hyperthyroidism: Hyperthyroidism is a condition in which the thyroid gland produces too much thyroid hormone, which can lead to a faster metabolism and weight loss.
Hypothyroidism: Hypothyroidism is a condition in which the thyroid gland produces too little thyroid hormone, which can lead to a slower metabolism and weight gain.
Phenylketonuria (PKU): PKU is a genetic disorder that affects the body's ability to process phenylalanine, an amino acid found in many foods, which can lead to intellectual disability, seizures, and behavioral problems if left untreated.
Gout: Gout is a type of metabolic arthritis that occurs when uric acid builds up in the body, forming crystals that can deposit in joints and cause pain and inflammation.
Wilson's disease: Wilson's disease is a genetic disorder that affects the body's ability to process copper, which can lead to a build-up of copper in the liver, brain, and other organs, causing damage and various symptoms.
It's worth noting that some metabolic disorders can be treated with proper management and treatment, others can't, but early diagnosis and treatment can help prevent serious complications. I encourage you to seek the input of the appropriate health professionals if you feel you are experiencing any abnormalities in your energy levels or your digestion.
Sources
Ayesha Judge, Michael S. Dodd; Metabolism. Essays Biochem 8 October 2020; 64 (4): 607–647. doi: https://doi.org/10.1042/EBC20190041
Zarrinpar A, Chaix A, Panda S. Daily Eating Patterns and Their Impact on Health and Disease. Trends Endocrinol Metab. 2016 Feb;27(2):69-83. doi: 10.1016/j.tem.2015.11.007. Epub 2015 Dec 17. PMID: 26706567; PMCID: PMC5081399.
