was successfully added to your cart.

Category Archives: Metabolism

If Your Primary Goal Is Weight Loss, Carbing Up Before Your Workout Is Not A Good Idea

By | Diet, Exercise, Fat Burning, Insulin Resistance, Insulin Sensitivity, Intermittent Fasting, Metabolism, Weight Loss | No Comments


Its not uncommon to hear people talk about carbing up before a workout.  This is at typical practice with distance runners or cyclists and weight lifters and it certainly helps with performance.  However, if your primary reason for working out is weight loss then carbing up probably isn’t going to help you.  You will certainly have a stronger workout but your carbs can get in the way of tapping into those fat stores you want to release for fuel.

When you eat food that contains sugar and starch, your blood sugar goes up and insulin is released.  At this moment, your body is trying to remove that sugar from your blood stream as quickly as possible because you aren’t moving fast enough to burn it all up sitting at the table.  Your body slows or stops the release of fat for fuel because you already have too much floating around and insulin is transporting what you’ve just eaten to muscle and fat cells.  There is no reason to release more fuel.

As I mentioned, the readily available sugar you’ve just eaten will top off your muscles fuel supply and will certainly help your performance during your workout, but is that your goal. Are you there to run farther, cycle faster or lift more OR are you there to tap into your fat stores, put stress on your fat burning metabolism and burn more stored fat during your workout?

While fasted cardio, boot camps and weight training is more physically challenging and may not give you the best performance results, the stress you are putting on your fat burning metabolism is actually training it to be more efficient, making it easier to rely on fat stores at a less strenuous pace like when you’re at work or running errands.  Fasted training has been shown to improve insulin sensitivity, something we all lose to some degree with age.

Fasted workouts are easiest to accomplish in the mornings when we can get out the door right away with just a cup of coffee or tea to get us moving.  If you workout later in the day, you can still limit carb intake before your workout and eat primarily protein, fat and non starchy veggies.  Also try to put at least 2 hours between your last meal and your workout to allow blood sugars to come back to normal levels.

Intermittent fasting is another way to approach this.  You can skip breakfast, having just coffee or tea, (maybe with a little butter or coconut oil in it) and workout just before your lunch, with your first meal coming right after your midday workout.  This may be tough the first few times you do it but as you become more adapted to burning fat, it will get a bit easier.

If you find you need some guidance with planning a low carb diet, check out my Food Comes First Diet Plan which includes a food list and a week’s worth of meal suggestions.  You can find it here: Food Comes First Diet.

The “Biggest Losers” Gain Their Weight Back But No One Understands Why

By | Metabolism, Weight Loss | No Comments

There was a recent N.Y. Times article about several former “Biggest Loser” contestants who have gained most or all of their weight back.  After some tests, it was found that many of them had a slower metabolic rate than would be expected from a person of their current size.

This has many wondering if the extreme approach taken by the show is the cause of the metabolic slow down.  Is it possible that the their weight set point in the brain hasn’t caught up with the body and their bodies are trying to regain the weight for fear of starving?  This MAY be a factor but for now, even the doctors aren’t sure what has the metabolisms of many of these “Biggest Losers” as much 200 to 500 calories a day slower than they should be.

Improve Aerobic Metabolism with Intermittent Fasting

By | Diet, Intermittent Fasting, Metabolism | No Comments

Intermittent fasting provides a longer fasted period during the day during which your body has to rely more on fat stores. This may take a couple weeks to get used to at first, but your body will get more efficient at releasing and using stored fat for fuel and will supply your energy needs until your first meal, usually around lunch time. Ideally you want to have about a 16 hour window from the last time you ate the day before until your first meal the next day.

Read More

What Affects Our Metabolic Rate?

By | Metabolism, Weight Loss | No Comments

We hear a lot about things we can do to boost our metabolism but how much of an impact do those actions really make? The majority of our metabolic rate comes from organ function and supporting our tissues. About 10% comes from the digestion of food (TEF) called the Thermic Effect of Food and 10-20% from our activity, depending on how active we are.
Read More