7 Easy Hacks to Boost Your Metabolism

The most common disempowering belief in fitness is that it takes extraordinary effort to get the results that you desire.  No, you cannot improve energy or body composition by slouching on the couch stuffing your face with snacks, but, provided that you are reasonably active and eating like an adult, you can produce remarkable results by implementing a few simple hacks that do not require a massive lifestyle overhaul. 

Try out one or a few of the following for easy changes in energy levels and body composition:

1. Cold exposure upon waking
This increases your metabolic rate for hours.  No, you don’t have to suffer through a cold plunge unless you like it.  Splashing your face with cold water first thing might be enough.  Better yet, get outside in the cold.  Walk the dog, walk to the gym.

2. Fasted movement
Move before you eat.  I’m not suggesting you need to do a CrossFit workout on an empty stomach but going for a morning walk or doing some chores before breakfast may just be enough to supercharge your metabolism.

3. Deep breathing
Stress triggers cortisol, a hormone that slows your metabolism and makes you insulin resistant.  Use deep, diaphragmatic breathing to blunt your stress response.  Stuck in traffic, long line ups or on hold with customer service?  Keep calm by controlling your breathing.

4. Flex
Regularly activating muscles triggers glucose uptake.  Every now and then, get up from your workstation to stretch and flex.  Have you ever watched cats or dogs doing this?  It is that simple.  Sure, throw in a few squats or push ups if you want to but that is going above and beyond.

5. Hydrate in morning
This increases metabolic rate for up to an hour.

6.  Prioritize protein
Protein increases metabolism.  Especially at breakfast.

7.  Move after meals
Scientists have found that even a short 5 minute walk after a meal increases insulin sensitivity and regulates blood sugar levels as effectively as pharmaceutical interventions.  But who has time to walk 5 minutes after each meal, especially if it is raining outside?  Instead, I have the 10 minute rule:  I am not allowed to sit for 10 minutes after my meal.  I wash the dishes at the sink, brush my teeth, take out the garbage or recycling, change the laundry load, and do anything except go back to my work station until 10 minutes has elapsed.

Putting it all together:
When you wake up, drink a glass of water, splash your face with cold water, go take a walk outdoors or do some chores.  Delay breakfast until you’ve moved for a bit and when you do eat, focus on quality protein.  Eggs are my go-to.  Don’t gum up your metabolism with carbs (toast, cereal, oatmeal, muffins, bananas, pancakes, etc).  After eating, do the dishes, brush your teeth, do a few chores or walk somewhere. 

As easily as that you might produce a stunning transformation without adding extra exercise or starving yourself.  Transformation doesn’t always require a Herculean effort, more often it is just the accumulation of a lot of smaller habits.

Monday

Warm Up
2 rounds (1 min each):
Shoulder Pass Throughs
RDL
Bradford Press
Calf Raises
OHS
Hang Power Snatch

Tech
Hang Power Snatch
HSPU

WOD
15 min AMRAP
20 DU
5 Hang Power Snatch
5 Strict HSPU