How to boost metabolism!

How To Boost
Metabolism!
How To Boost Metabolism!
Can You Boost Your Metabolism? Here's
What the Science Says
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Michal Mor hopes that one day, checking
metabolism could be as routine as brushing
your teeth. “The vision is that everyone
manages lifestyle based on their unique
metabolism,” she says. “It’s this metric that
will help us live longer and healthier.”
In May, Mor and her twin sister Merav —
both of them Ironman competitors with
doctorates in psychology — launched Lumen.
The device, they say, helps users track and
“hack” their metabolism. It’s a simple
concept: Breathe into the small black device,
no bigger than an asthma inhaler, and
receive a status report on what's called your
metabolic flexibility. Then use that
information to make lifestyle changes to
boost performance and see an uptick in
health.
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The gadget has arrived among rising
clamour from biohackers, intermittent
fasting aficionados and rival tech developers
(such as ketosis tracker Keyto) that insist the
secret to a long, healthy life boils down to
one major thing: our metabolism.
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Metabolic Flexibility
Loosely speaking, metabolism refers to the
bodily processes that supply us with energy.
These collective processes are designed to
move primarily between two major states:
absorptive (fed) and postabsorptive (fasting).
In the former, usually after a meal, the body
burns carbohydrates from food and stores
excess as glycogen for later use. In the latter,
it burns this stored fuel instead. (There is a
third state, starvation, but it only occurs
where the body is deprived of nutrients for
an extended period of time and begins to
break down muscle.) Metabolic flexibility is
the term used to describe the efficiency and
speed with which you move between the two
states.
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Despite throwing up 42 million search
results on Google and acting as the main
talking point at biohacking summits the
world over, the concept of metabolic
flexibility has only been circulating for about
two decades. In 1999, endocrinologist David
E. Kelley compared the effects of an
overnight fast on lean versus obese patients.
Leaner people, he found, adapted far more
quickly, their bodies promptly switching to a
postabsorptive state. Obese patients didn’t
adapt nearly as fast — they were
metabolically inflexible.
In the years since Kelley coined the term,
“it’s become very sexy,” says Eric Ravussin,
director of the Nutrition Obesity Research
Center at the Pennington Biomedical
Research Center. In fact, it’s been adopted as
a sort of shorthand for optimal health. Red
hot chilies, ice-cold showers and endless
cups of green tea are just a few of the hacks
recommended online by people who argue
we can push our metabolism more efficiently
between these two states to achieve goals in
weight loss, exercise and overall health.
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As Kelley’s initial discovery would suggest,
there is evidence of a link between metabolic
flexibility and both weight management and
exercise. A 2019 paper published in Cell
Metabolism found the body’s ability to
switch between fuels in response to the
composition of diet was linked to a
susceptibility to weight gain. And a review
published in the same journal two years
earlier highlighted evidence that efficiently
matching “fuel availability with metabolic
machinery” could help boost athletic
performance.
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But Merav Mor, and other advocates, go far
beyond metabolic flexibility as a tool for
weight loss or shaving a few seconds off a
100-meter sprint. They claim that it can help
create a stronger immune system, improve
sleep and boost longevity.
The science doesn’t back up these broader
health claims, though, says Ravussin. Not
least because a robust human study would
take 100 years, he points out. The only
indicators we have of a link between
metabolic flexibility and longevity right now
are in mice. A 2015 review in Nature Cell
Biology confirmed that studies have shown
calorie restriction in mice can improve
metabolic flexibility and increase lifespan.
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“It's like any other kind of bright, shiny
object,” says Susan Roberts, lead scientist of
the Energy Metabolism Team at the Jean
Mayer USDA Human Nutrition Research
Center on Aging. “Something new comes into
science, and it sounds so attractive we think
that maybe it's the solution to everybody's
problem. But does metabolic flexibility
account for 1 percent of health? 50 percent?
0.01 percent? That, for me, remains the
question.”
The other question is, what can
we do about it?
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Metabolism Hack
The creators of Lumen say we all have the
capacity to hack metabolic flexibility for
optimal health. Its devices provide users with
a metabolic level based on the composition of
a single breath, or what’s known as
respiratory quotient (RQ). The idea is that
when our metabolism is in a postabsorptive
or fasted state, less carbon dioxide is
released. Holding your breath for 10 seconds
before exhaling into the device, Lumen say,
captures this RQ and gives an accurate
reading on your current metabolic state.
The premise is that a “healthy body is one
that relies on fat stores in the morning,” says
Mor. If the device detects this postabsorptive
state first thing, then you’re on the right
track. If not, Lumen recommends lifestyle
changes around sleep, exercise or diet, that
help you improve it for next time. Easy.
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There are links between lifestyle factors and
metabolic performance. Sleep deprivation
can damage overall metabolic health, for
instance, while regular exercise can help
prevent diseases linked to metabolism, such
as type 2 diabetes.
But our ability to hack metabolism is limited.
“Your metabolism is mostly determined by
your body composition and your genetic
background,” says Ravussin. Back in the ’90s,
Ravussin studied Pima Indians living in
Arizona over an eight year period — a group
with the second highest prevalence of
obesity in the world. Genes, he discovered,
were crucial.
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Even [which] Mor accepts that factors such
as age and historic activity levels play into
the extent to which you can tinker with
metabolism. “But there’s no question about
seeing improvement,” she says.
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For Roberts, of all the various ways we can
boost health, painstakingly tracking
metabolism isn’t where she would focus
efforts now. “We need another couple of
years of studies and then maybe it'll prove to
be important,” she says. “But at this point,
there are more important things. Do you eat
junk food? Do you eat late at night? Do you
stop eating at 6 p.m. and give your stomach
time to recover? These are areas with really
good evidence. This is all just a bit
premature.”
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How to boost metabolism!

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How to boost metabolism!