How to improve metabolism

Improving your metabolism involves several strategies related to diet, exercise, and lifestyle habits. Here are some key insights from Andrew Huberman and other experts featured on the Huberman Lab:

1. Diet and Nutrition:

   • Iodine and Selenium: Adequate iodine levels, which can be supplemented through kelp or seafood, and sufficient selenium intake, notably from Brazil nuts, are critical for thyroid function and overall metabolic health 1 2.
   • Essential Nutrients: Ensuring you get enough essential fatty acids (like EPA) and amino acids (such as glutamine) can help reduce sugar cravings and support a healthy metabolism 2.

2. Exercise:

   • High-Intensity and Endurance Exercise: Regular high-intensity interval training (HIIT) and endurance exercise promote mitochondrial health and metabolic function by increasing mitochondrial biogenesis and improving oxidative capacity 3.

     Thyroid Health

     Andrew Huberman

     Andrew explains the importance of iodine and selenium in maintaining thyroid health. He emphasizes the need to talk to a doctor before supplementing iodine and getting blood levels tested for thyroid hormone. He also mentions how people living near the coast can absorb iodine through the air.

     

     Huberman Lab

     How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Podcast #17

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   • Resistance Training: Building muscle through resistance training helps increase metabolic rate as muscle tissue burns more energy than fat 4.

3. Micro-Exercises:

   • Soleus Pushups: Performing soleus pushups, a simple exercise that involves repeatedly raising your heels while seated, can significantly improve glucose and lipid metabolism, especially for those who sit for long periods 5 6.

4. Lifestyle Habits:

   • Morning Sunlight: Viewing morning sunlight helps set your circadian rhythm, which can enhance both daytime alertness and nighttime sleep. Improved sleep, in turn, positively affects metabolic health 7.
   • Walking: Consistently walking more than 7,000 steps a day is associated with a lower mortality rate and benefits glucose disposal, supporting metabolic health 8.

Adopting these practices can collectively enhance your metabolic function, contributing to better overall health and energy utilization. Always consult with a healthcare provider before making significant changes to your diet or exercise routine.