The Big “M”: Metabolism boosting tips

Metabolism. You’ve heard this word before. You’d like to think you know what it means quite well. Heck, sometimes you incorporate it into casual conversation when talking about skinny and fat people and why they are how they are. But you don’t. You’re just another drone on the assembly line, sheepishly repeating a word you’ve been exposed to without a real understanding behind it.

Most of you assume that metabolism means the speed by which our body burns through calories, it being high signifies the ability to wolf down an all you can eat pizza buffet and walk away 0 grams heavier and the reverse for the slower version. You know what’s coming now…

Metabolism simply stands for the amount of calories your body requires for bodily functions. The majority of your calories (roughly 60-70%) are spent maintaining basic bodily functions such as breathing, pumping blood, stomach contractions, pooping, the works. The remaining % is dedicated to external physical activity which can be anything from working out, walking or even keeping your body upright!

That being said, the amount of calories you consume per day is needed to maintain these functions, when you consume more (depending on the quality of your calories) you may end up gaining weight (note that it can be either muscle or fat) and consume less than needed and your body will go into starvation mode, allocating less fat for energy and relying on carbs and catabolizing existing muscles to ensure your dumbass survives.

Now that we’ve cleared this up. How do you get your metabolism boosted, i.e., how do you improve your body’s ability to raise the ceiling in regards to the amount of calories it requires to maintain day to day operations?

1. Get that ass shaking fool!

It’s got to start with you shaking that fat ass of yours off of the goddamn seat/bed. Nothing will happen unless you instigate change yourself. Your metabolism won’t magically decide it will function at higher levels simply because you wish it. You want to boost your metabolism then goddammit boy get your ass moving. Be more active. Walk more. Take the stairs instead of the elevator. Cycle to the grocery store instead of using the car. Go dancing with your partner on weekends. Do whatever the hell you want just do something!

2. Hustle! Hustle! Lift it! Hustle!

I’ve tackled it in previous blog posts before, but the concept of incorporating weight lifting as an integral part of your fitness routine cannot be stressed enough. The benefits and their link to boosted metabolism are endless. Weight lifting increases muscle building capacity which in turn burns more calories and therefore requires more calories in return. Add to it the fact that weight lifting trigger hormonal responses which put your body in a fat burning state that is directly tied with boosted metabolism.

3. HIIT it hard!

I’ve also tackled the concept of HIIT cardio training before and how it can directly affect your fat burning capabilities. HIIT operates by manner of intense exercise for a brief period of time followed by an equal or slightly longer period of moderate activity which is then repeated for a total of 20 minutes or so. Think sprinting for 30-60 seconds followed by brisk walk/light jog for 60 seconds then repeating those intervals for the whole 20 minutes. HIIT instigated hormonal responses which put your body in a fat burning state and has actually been proven to be burn more fat in comparison to LISS or Low impact cardio. Keep in mind that much like anything, too much of it isn’t good for you. HIIT can take its toll on the body so be sure to cycle off of it on a monthly cycle basis, replacing it or incorporating it side by side with LISS exercises throughout the week to keep your body on its toes.

4. You best not leave nothing in your plate girlfriend!

Stop. Fucking. Skipping. Meals. Do you know what’s the first thing I do when I wake up? I eat. Do I know what I do two hours later? I’m eating again. Guess what happens to me in another three hours? BAM! I’m eating. In another two hours? Gobble Gobble! Do not skip your meals. Spread your meals throughout the day so you’re not gorging on three main meals with gargantuan portions the entire day or god forbid you’re one of those people who eat one meal the entire day. I consume small/medium sized meals every 2 - 3 hours and have my last meal 3 hours before bedtime. This not only ensures that you are never gone long enough without food that you’d be willing to scoff your face with junk, but also ensures that your muscles are getting a steady stream of nutrients throughout the entire day. What does this have to do with metabolism? The steady stream of nutrients keeps your entire internal system active throughout the day - and yes your stomach churning out the food you’re ingesting actually burns calories!

5. I know you didn’t just walk out the house on an empty stomach!

One of my biggest pet peeves and something that still strikes me as the pinnacle of idiocy till this day is people who just straight up get out of bed, shower and get out of the house and go to work or school without having had breakfast. Breakfast is the most important meal of your day. Get that shit through your thick ass skull alright? Why is breakfast important? It primes your metabolism for the entire day, it kickstarts everything after the hours of slumber you were experiencing in bed. It gets the system powered up, fired up and ready to rock and roll. Eat that shit.

6. What’s on the side? Protein that’s what!

I never have a meal that doesn’t have a source of protein in it. That’s not to say I’m eating a grilled chicken breast with everything (though I’d be lying if I said I didn’t want to). Your breakfast should have eggs in it, your snacks should have legumes, yogurt or sources of dairy, evidently your lunch/dinner should have chicken, meat or fish, and so on. Just make sure that all your meals (ought to be somewhere between 4 - 6 meals per day) have a contributing source of protein. This is important as scientific studies prove that the ingestion of protein promotes boosted metabolism rates and regulates hormones which can directly influence your metabolism.

7. You best be eating them brainy foods girl!

If you didn’t know by now, I’ll tell you. There are many foods which are directly linked with improving the efficiency of how your brain operates. These foods are mainly the ones which are rich in Omega-3 fatty acids. These can include salmon, tuna and other seafood in addition to nuts, coconut, olive and canola oils. Make sure to incorporate those into your diet on a regular basis as their effect on boosting one’s metabolism has been scientifically proven (and it doesn’t hurt if you gain some IQ points in the process!)

8. The hell you awake after midnight for?

Get your punk ass in bed. Sleeping early means that you are more in sync with your body’s natural hormone cycle. If you decide to pull an allnighter for no other reason than the fact the latest episode of Keeping Up with the Kardashians would be live at 2 AM your time then you deserve the pot belly you’re currently owning. Staying up past a certain point wrecks internal havoc for your hormones as your body must fight the subconscious need to rest. Sleeping early means your hormones are better regulated and therefore are positively influencing your metabolism. Unless you really have to, try and be in bed by 10 or 11 PM max.

9. You best be spicing it up!

There was a point in history when certain spices were worth their weight in gold. For good reason. Take a look at most societies and cultures where spices are heavily used in their diet. Think India for instance, those dudes are gorging on rice left and right but don’t seem to look any bigger than your average science fair entrant. Why is that? Well, aside from predominant genetics influenced by a limited gene pool due to inbreeding, their spices. Spices such as cayenne peppers, paprika or chilli have chemical components in them which forces the body to raise its internal temperature (which is why you sweat when you eat Indian) which in turn boost your body’s overall metabolism. It doesn’t just stop there though, spices doesn’t translate to spicy things alone, cinnamon is another spice that has been linked to improved metabolism as well as the ability to regular blood sugar and prevent insulin spikes, so make sure to dunk a teaspoon in your coffee, cereal, yogurt or oatmeal. Make sure you’re spicing your meals and beverages up whenever possible.

10. Yo no usa drogas! Yo soy una droga!

It may surprise you, but a lot of the drugs we take for granted and consume without a second though can have a direct effect on your metabolism. There are many birth control pills, diabetes medications and other drugs that have been linked to slowing down the metabolism. Make sure you check with your doctor or pharmacist about side effects to ensure you’re not setting yourself back a notch. Its all about a little bit of research.

11. Drown in it!

Pop quiz: What is 70% of you? If your answer was anything other than water and/or bullshit, then you’re wrong. Water is arguably the most important component in your nutrition/lifestyle and aside from keeping you hydrated and feeling fresh (and running to the restroom on a bi-hourly basis) it ensures all internal functions are running in top form. Increased water intake (think 3 - 5 liters per day) guarantees boosted metabolism and heightened functions.

12. Complicate your carbs

Something else I’ve mentioned before on my blog is the need to incorporate more complex carbohydrates in your diet and getting rid of simple carbs altogether. Complex carbs are more in lieu with one’s fitness goals as their chemical composition doesn’t result in insulin spikes the same way simple carbs do, meaning that the chances of them being converted into fat and stored are lessened! Complex carbs can include anything made from whole wheat (bread, past, rice), sweet potatoes, legumes and many vegetables.

The above is by no means an exhaustive list of the things one can do or change in regards to their lifestyle so that their metabolism can be boosted. Boosting your metabolism means the ceiling of the calories you need to consume every day is raised to match your updated level of activity, which in turn allows you to eat (slightly) more!

It’s important to note that the biggest influence on our metabolism is our genetics. Some of us are born with the gift of high metabolism (Ectomorphs) and can generally go through life without a care in the world about what we eat. Some of us, including myself, aren’t so lucky as they store fat easily (Endomorphs) and are forced to fight a battle against their genetic code and influence it and eventually subdue it. But trust me when I say, it can be done. It ain’t easy, but it’s certainly within your grasp if you want it bad enough.

As with everything else, metabolism slows down with age as the human body withers and the need for that many calories diminishes. Staying active well into your later years will guarantee that your metabolism is still miles ahead of your more...sedentary fellow senile citizens.

Get crackin’!

The Worst Kept Secrets In the Fitness Industry (Part 3): Hacking the Genetic Code For Fast Metabolism

If you’re reading this and it applies to you, I loathe you. I abhor the fact your genetic code even exists within the genetic pool. You stand for everything that is wrong with the world. You can eat and munch through a goddamn wedding buffet and still look like you’re ready to pose for GQ. I hate you, your friends hate you, but most of all, you hate yourself.

Fast metabolism is a curse in disguise. It may appear a bliss from afar, but more often than not, those with fast metabolism are constantly suffering from a growing need to gain weight via any means necessary; not that their bodies would allow it. Aside from the obvious health issues, it can be a huge blow to one’s self esteem. Those with fast metabolism, although despised by those around them, want nothing more than to stop looking like famine-stricken Somali children.

So let’s get right to it, how do you bypass your genetic mutation and hack your body into gaining weight (quickly) but in a healthy manner that doesn’t have you doubling down on Big Tasty combos. The secret word for you boys and girls is liquid calories.

While most people dismiss beverages as mere fillers between real meals and snacks, beverages are actually far more responsible for adding inches to most people's’ waistlines. For some reason our minds don’t consider drinks as having any effect aside from quenching our thirst. Sadly, it couldn’t be farther from the truth. In fact, numerous studies link increased rates of obesity around the world to the increasing sizes of our cups and our over consumption of elaborate beverages that are packing on more sugar than ever.

Protein Shakes:

Your new best friend, dear skinny reader, ought to be protein shakes. You may think of them as something reserved solely for gym buffs and fitness fanatics but in actuality their blend of macronutrients is arguably more beneficial for those with increased metabolism rates due to the swift and easy absorption rates of such drinks. That, coupled with the fact they contain a healthy balance between proteins, carbohydrates and fats among other things makes them liquid-y equivalents of proper meals (not that you should ever completely substitute them for real food!) It’s very important to always remember and consider that your protein shake is a supplement, not a replacement.

Protein shakes’ main elements is most commonly whey protein which is noted for fast absorption rates by the body and there are numerous variations. Your best bet and it is arguably one of the best brands out there is Optimum Nutrition’s Gold Standard. You can get it from the random supplement stores scattered around Cairo but I’d be very wary of them due to recent reports of them mixing the ingredients with other powders in order to cut down costs due to increased taxation on the import of such materials. Your safest bet is to get it from one of two pharmacies in Cairo. The Shenawy pharmacy (the one right next to the Cairo Jazz Club) carries the brand in addition to several others and they are available in different flavors (chocolate, vanilla, peanut butter, etc.) Another place to get it from the Seif Pharmacies chain who usually have dedicated sections for these types of supplements.

The cool thing about this brand over others is the mixability - as in it mixes quite easily with water or milk via simply stirring - but you can always spruce it up and add more good calories to the mix by throwing in a banana, a pack of yogurt and a spoon of honey to taste.

For those with particularly heightened metabolism, you may want to look into buying the Pro Complex Gainer instead of regular old whey. It’s a specialty blended formula which packs almost 700 calories per scoop (not taking into account anything else you may add into the blender) and provides a decent balance of macronutrients.

Hoba Egyptian Style:

This is my own personal favorite way of packing on “healthy” weight and has been tried and tested by yours truly during my own faster metabolism past. Try out the following recipe (you can always add your own twist) and let me know what you think!

Ingredients:

• 6-9 pieces of large black dates (with skin)
• 2 medium sized bananas
• 1 large kiwi (with skin)
• 1 pack of Juhayna Rayeb OR 300 ml of milk
• One tablespoon of honey
• One tablespoon peanut butter (any other nut butter will do)
• One tablespoon flaxseed (linseed) or Chia seeds (if available)

Process:

• Wash all fruits properly.
• Peel dates laterally and discard seeds
• Quarter the kiwi (keeping the skin!)
• Add all fruits to the blender
• Add honey and peanut butter and seeds
• Add Rayeb or milk
• Blend

Make your blender your new favorite appliance

This mixture is not only calorie packed but needs no sugar (dates are pretty damn sweet on their own) and carries a ton of fiber, antioxidants and complex carbohydrates. Give it a try and let me know. You can have it twice a day, once in the morning and once at night or just once a day. Adjust according to your needs and according to results. You can obviously add other fruits to the mix if you want to make the cocktail all the more exotic. You can adjust the amount of liquid depending on how you like the consistency of your smoothie.

Please remember that smoothies and shakes are no substitute for real meals, you should only consider them as supplements and never as replacements to 4-5 medium sized meals consumed throughout the day with a healthy balance of proteins, carbohydrates and fats coupled with a workout regimen that incorporates weight lifting and sparingly some low impact cardio to develop proper stamina.

Give it a shot and let me know what you think!

The Little Bean That Could: Foul Medamis (Fava Beans)

It’s a well documented fact that it’s practically part of religious dogma and a downright genetic fate for Egyptian to eat fava beans; more commonly known as “foul medamis”. Despite contradictory reports regarding its benefits or harms (many people cite obscure scientific articles which pinpoint the fava beans’ role in promoting lessened IQ, decreased sperm quality, etc.) I’m here to discuss the bigger picture on this iconic breakfast item consumed by tens of millions in Egypt, the Middle East and indeed across the globe.

First of all, it may come as a surprise to you that different blood types respond differently towards different types of food. For instance, people with type A blood are discouraged from consuming certain meat & poultry items, in addition to avoiding legumes, grains and certain fruits and vegetables whereas those with type B blood are more susceptible to corn and nuts while handling meat and dairy with fair efficiency.

That being said, that doesn’t mean you ought to necessarily weed out entire food items off of your potential menu just because your parents’ genetic combo told you that it’s not all that good for you. All that means is that you should aim for a minimal caloric input from such foods, i.e., don’t let it be your main source, i.e., consume sparingly.

So now that we’ve gone through our mandatory biology class of the day, let’s get down to sprucing that foul sandwich like it’s Mardi Gras. My personal favorite twist on the classic breakfast icon below:

Ingredients:

• Four tablespoons of roasted fava beans (foul medames) sans any additions
• Two to four pieces of whole/multi-grain toast/bread
• One tablespoon olive oil
• Two tablespoons concentrated lemon juice
• One tablespoon of finely diced onions
• ½ teaspoon black pepper
• ½ teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon salt
• ½ tablespoon mustard
• One whole soft-boiled egg (if desired)

Process:

• Add the fava beans into a fairly deep but small bowl (make sure they are still hot)
• Add the lemon juice and olive oil
• Crush whole beans using a fork and mash the mixture
• Add the onion slices, pepper, salt, paprika, cumin and mustard
• Continue whisking with the fork and mashing any remaining whole beans
• Layer up equally atop your bread
• Slice up your soft-boiled whole egg into four pieces laterally and add one slice per piece of toast (if desired)

Just because it’s healthy doesn’t mean it will look like it does on a menu

Enjoy this modern day twist on a classic breakfast item. Remember, you should generally limit your weekly intake of legumes - as per your blood type - so that it doesn’t contribute more than 30% of your total caloric intake. Add your own twist and share with me by commenting below!

Bonne appétit