Defining Your Metabolism Unlocking the secret to peak metabolic performance
Metabolism is a word many of us are guilty of throwing around loosely without really understanding it’s meaning. As part of Lane Crawford’s (attempt) to treat our bodies as a temple, we go in search of determining exactly what is a metabolism - and how we can give ours the best shot at reaching its peak performance.
First things first. We ask American nutritionist and author of The Metabolism Plan, Lyn-Genet Recitas to explain ‘metabolism’ to us. “We tend to think of metabolism as our ability to lose weight but actually your metabolism is every metabolic and cellular process including your ability to heal,” says Recitas. While you feel your healthiest, your metabolism is probably performing at its optimal level, too. If you feel “sluggish, unwell, foggy in thought, have poor digestion or a poor mood,” these are all signs your metabolism might not be reaching its full potential, she explains.
When it comes to giving your metabolism a kick-start, the right mixture of diet and exercise can help - but it’s a little more complicated than a glass a lemon-water in the morning. As Recitas explains, just because a food is healthy, it doesn’t mean your body is going to respond well to it. “Pay attention to your body. If you are eating healthily most of the time as well as exercising and your body is not responding, you may need to find a more individual approach. Every person I have met is eating at least three healthy foods that aren't working for their body and are causing inflammation, weight gain and slowed metabolism. In fact, some of the ‘healthiest’ foods are the biggest culprits - foods like salmon, yoghurt, cauliflower, tomatoes and strawberries could be the very reason your metabolism is slowing every year,” shares Recitas.
The same approach can be applied to your exercise routine, too. “What your body might have been able to handle in your twenties may be perceived as a stressor now in your forties. In fact, most women who are exercising are exercising too intensely - this raises cortisol, skews hormones and attacks your thyroid. I have seen some women slow their metabolism with just 20 minutes of exercise that is too intense, that being said some women can run marathons. You just need to find the foods and exercise that work for your body. This is called a bio-individual diet and exercise program. That's why your best friend may be losing weight in your spinning class and you keep putting on weight.”
While a bio-individual diet and exercise program that’s uniquely tailored for your body is an ideal approach, research also suggests that following a meal plan that fits into one of three main metabolic types can also be an effective way – or at the very least, a great starting point – to optimising your own metabolism. Here, we breaks down the three types, and, as always, please check with your medical provider before embarking on any nutrition or exercise regime.
What’s Your Metabolic Type?
Type A
Signs you’re Type A: You have a strong appetite and often crave salty, fatty food.
What that means: You burn proteins and fats much more efficiently than you burn carbohydrates. The salty, fatty food cravings you experience are driven by your body’s need for protein.
What you should eat each meal: 50% lean protein, 30% fats, 20% carbohydrates.
Type B
Signs you’re Type B: You have a relatively weak appetite, you love caffeine, and you have a major sweet spot for anything sugary.
What that means: You do best on a low-fat, relatively low-protein diet that includes mainly good carbohydrates, plenty of fruits and vegetables, and whole grains.
What you should eat each meal: 70% carbohydrates, 20% protein, 10% fats.
Type C
Signs you’re Type C: Your equally torn between sweet and salty foods.
What that means: You’re the most likely to have the ability to metabolise proteins, fats and carbohydrates equally, which is why you crave both salty and sweet foods.
What you should eat each meal: 33% protein, 33% fats, 33% carbohydrates.