OPTIMIZING YOUR METABOLISM
The first Law, also known as Law of Conservation of Energy, states that energy cannot be created or destroyed in an isolated system.
In layman’s terms, Calories in vs. Calories out reigns supreme. This is the the base that governs the metabolic changes in the body such as weight loss and weight gain. The total calories in vs calories out dictate which whether weight is gained, or lost.
This principle is not solely isolated to calories eaten, other equations regulating energy balance include total caloric expenditure(most calorie expenditure happens at rest), digesting food food, metabolic processes, waste heat, exercise, etc.
Unfortunately, it is not always as simple as “eat more calories,” or “eat less calories.”
Metabolic rates fluctuate up and down based on factors such as sleep, activity levels, intensity of activity over periods of time, total training workloads over time, hormones(such as Thyroid), micronutrient levels(which can affect hormone levels such as Thyroid), calorie surplus’ and calorie deficits (over time), stress, age.
For example someone with hypothyroidism (low thyroid) can have a metabolic rate 25% lower than individuals with optimal thyroid.
If the factors above are optimized (sleep, optimal training loads, managing stress macro/micronutrients) and taken into account, it makes life easier. If someone who is trying to lose weight is never sleeping, their hunger hormone (ghrelin) is going to be significantly elevated, as well as a significantly lowered insulin sensitivity (ability to shuttle carbohydrates where they need to go).
Once we cover the bases of micronutrient optimization, adequate sleep, proper activity levels and training, calories in vs calories out becomes a much more straight forward equation.
What is the definition of a healthy, optimized metabolism? Think of of a young kid, being able to eat anything and really have to push to gain weight. In short, it is being able to drive as many calories and nutrients as possible, and utilize them efficiently.
Being able to run a maintenance of 3500 calories as a lean athlete makes it simpler to manipulate body composition (especially if someone is attempting to lose weight) than if someone is maintaining their weight at 1500 kcals. How do we do this? Gradually reverse dieting, making small calorie increase jumps, combining this with nutrient timing, and optimized activity levels.
Optimizing metabolism is a combination of several factors related to micronutrient optimization(things such as Calcium, Magnesium, B-Vitamins play big roles), a high amount of skeletal muscle mass (muscle mass eats through calories at rest, far more than fat mass), optimal body-fat levels, optimal activity/training (not overtraining, especially via cardio which can down regulate fat loss).
