Reset Your Metabolism

– A poor diet brimming with processed foods, refined sugars, alcohol, saturated fats, white flour products
– A Lack of Physical Activity can lead to weight gain and vice versa – too much intense exercise can raise cortisol levels stopping you from losing weight
– Genetics – genetic factors can influence a person’s metabolism, appetite and fat storage. At Wholistic House we have access to a comprehensive DNA profile looking at the perfect diet, foods and exercise for your unique genetics to enhance your metabolism. If you are interested contact the clinic on 0755363113
– Medical Conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), Cushings Disease and Autoimmune problems can drive weight gain. As naturopaths, we still want to look at the cause of these problems and work with this directly to restore balance.
– Chronic stress drives emotional eating, drives up stress hormones, dysregulates hormones, damages the gut lining, affects insulin and so much more…
– A Lack of Sleep can disrupt hormones that regulate weight loss and appetite – 60% of the body’s fat burning occurs while you are asleep. It makes sense as to why a good nights sleep is important.
– Nutritional Deficiencies of iodine, magnesium, Vitamin D, iron or calcium can all affect the body’s ability to lose weight
– A poor gut microbiome low in a diversity of healthy bacteria and with an imbalance of bacteroides/firmicutes is often at the heart of metabolic problems.

To help reboot your metabolism, it is important to work out if you have a particular health imbalance that is driving this. By addressing this, you can shift your metabolism in a positive direction and set yourself back on a great path towards wellness and optimal weight.

Great Tests to Locate Drivers On site heavy metal/vitamin and mineral testing to look for deficiencies  Gut microbiome test to look at good and bad bacteria that may be affecting metabolism Dutch Hormone Profile – to look at hormone drivers Blood Tests HbA1C and Fasting Glucose Thyroid Profile – TSH, T3, T4, Reverse T3 Adrenal – Cortisol, DHEA Fasting Glucose Leptin CRP and ESR

Nutritional Advice to Start the Shift

Increase in your Diet:

• Fibre is extremely important in helping to give a sense of satiety while balancing blood sugar levels. If your bowels are sluggish, consider adding in a good fibre supplement like partially hydrolyzed guar gum or PHGG and include plenty of fibre rich foods like legumes, wholegrains, berries, green leafy vegetables, chia and flaxseeds
• Omega 3 fatty acids are very important for helping to reduce inflammation, improve insulin sensitivity and to support fat loss. Include lots of fatty fish like trout, salmon, sardines from clean waters (not farmed). Plant based sources of omega 3 include phytoplankton, flaxseeds, chia seeds, hemp seeds and walnuts.
• Protein rich foods can improve metabolic rate and balance insulin in many people. This in turn improves fat burning. Try natural forms of protein like GMO free tofu, lentils, sesame and sunflower seeds, almonds, legumes, brown rice, whole grains, cold water fish, organic chicken breast and turkey.
• Intermittent fasting can be very useful for encouraging detoxification and weight loss in some individuals – it gives the body a break from consistently eating which is a great way to encourage detoxification and balance.
• Drink a high quality ceremonial grade matcha green tea daily. We use an organic Japanese matcha tea rich in polyphenols to burn body fat.
• Swap to monkfruit, stevia or birch xylitol instead of sugar, processed honey and other forms of sugar.
• Eat lots of organic vegetables like broccoli, celery, cabbage, cauliflower, cucumber,
  green beans, kale, lettuce, rocket, watercress, onions and spinach.
• Eat fruit in moderation as too much fruit can increase sugar levels. The best fruits include apples, berries, grapefruit, strawberries, watermelon and cantaloupe
• Drink at least 8 glasses of alkaline, purified water daily
• Include a good amount of thermogenic foods like cayenne, chilli, ginger, turmeric and black pepper in your diet
• Enjoy every piece of food that you put into your mouth. Eat slowly, chew your food well and never eat when you are upset or emotional.
• If you feel like some bread, try a healthy keto or paleo bread which is low in carbohydrates but high in protein

Avoid or Decrease:–

• White flour products, refined and processed foods

• Saturated fats and fried foods including cream, margarine, pies, pastries, gravy, sauces, ice cream, mayonnaise, cookies, rich salad dressings.

• Dairy products particularly cream, yellow cheese and milk

• Avoid sugar as this encourages insulin release which causes enzymes to push fat into fat cells.  Your body spends all its time breaking down sugar and not burning fat.

• Avoid alcohol including beer as this turns off fat burning while causing unwanted food cravings. 

Special Advice Your diet influences metabolism and weight loss much more than exercise. It is important to find out the perfect foods for your individual genetics and metabolism to enhance thermogenic capabilities. Find out the exercise that works for your body – it is great to include a combination of aerobic and relaxation like brisk walking, swimming mixed with yoga or tai chi. Test for food intolerances and eliminate these foods – we use a device in clinic that can check for food sensitivities Try not to weigh yourself daily on scales. Scales are unreliable, as they are reflection of fluid levels and many other factors. Body measurements and being aware of weight loss through your own clothes sizes is the best way to gauge weight loss. Look for ways to reduce stress within your life as stress hormones are a big driver towards weight gain

Supplement Support Tools

DIM or Diindolylmethane is a compound found in cruciferous vegetables like broccoli, cabbage, and Brussels sprouts. It promotes healthy estrogen balance by supporting the metabolism of estrogen into its healthy form. Since imbalances in estrogen can contribute to weight gain especially around the hips and thighs, DIM may help in managing weight.

PHGG, also known as Partially Hydrolyzed Guar Gum is a soluble fibre derived from guar gum, a natural substance extracted from guar beans. PHGG may indirectly support weight loss through increasing feelings of fullness, by slowing down the absorption of carbohydrates leading to more stable blood sugar levels, improving beneficial gut bacteria and reducing fat absorption in the digestive tract.

Chromium Picolinate helps to reduce sugar cravings, balance glucose levels encouraging weight loss.

Vitamin D – low levels of Vitamin D have been linked to obesity and poor weight loss. Its no
wonder you lose weight on tropical holidays with so much sunlight.

Magnesium plays a big role in energy metabolism, muscle function, happiness and glucose
regulation.

Conjugated Linoleic Acid or CLA, is a fatty acid found in grass fed meats and dairy
products. It has been linked to burning body fat particularly around the abdominal area.
There are many more, but these are chosen based on your individual needs

Herbs and Shrooms to the Rescue

Maitake mushrooms are rich in beta glucans, a soluble fibre that can reduce appetite and provide a sense of satiety. They are amazing for regulating blood sugar levels which can help the body to burn body fat.

Coleus works by stimulating the cyclic AMP, a chemical that communicates between adrenalin and the metabolism. This can activate a fat burning enzyme which releases fatty acids from storage. It stimulates thyroid hormone production and improves insulin sensitivity.

Green tea is excellent for weight loss, healthy digestion and fat breakdown. It is rich in catechins and a small amount of caffeine which has a thermogenic effect to burn body fat.

Green Coffee Beans are a rich source of chlorogenic acid, which may help reduce the absorption of carbohydrates while regulating blood sugar levels.

Capsaicin, the compound responsible for the spicy taste in chili peppers, has been studied for its potential weight loss effects. It is thought to boost metabolism by increasing thermogenesis, a process which generates heat to burn calories. It also helps to reduce appetite by affecting the hormone ghrelin, giving a sense of fullness. It promotes fat breakdown turning fat into energy.

Garcinia cambogia, derived from a tropical fruit, has garnered attention for its potential weight loss benefits. One of its active ingredients, hydroxycitric acid (HCA), is believed to help inhibit an enzyme that plays a role in fat storage, potentially aiding in weight management efforts. Some users have reported experiencing reduced appetite, which can be beneficial for those looking to control their caloric intake. Additionally, some studies suggest that it may help improve cholesterol levels and promote feelings of well-being.

Turmeric The active compound in turmeric, curcumin, has anti-inflammatory properties and may help regulate metabolism and reduce fat accumulation. It can also support overall health and well-being

My fav thermogenic products are:

Burn it Baby – our new liposomal mushroom blend rich in maitake, shitake and reishi infused with kelp, inulin, capsaicin, chromium picolinate and the botanicals Garcinia, Gingerols, Siberian Ginseng, Green Tea Extract and Green Coffee Beans.

Metaburn Fibre, or PHGG, can help to encourage bowel motions, balance blood sugar and increase satiety.

Estro-Sweep is a beautiful mix of herbs and nutrients that can encourage the removal of harmful forms of estrogen.

Mag Power or Liposomal Magnesium is very important for helping with the uptake of calcium to help with fat burning.

Vitamin D3/K2 or Liposomal Vitamin D/K2 – Vitamin D is very important for weight loss

In Love, Health and Happiness,