Quick Start Guide to Overcoming Metabolic Damage
I’ve tried to write a Quick Start Guide to Overcoming Metabolic Damage countless times. Because there is a lot of information to share and controversial material, it hasn’t been so “quick”. I’m not one to take information blindly, especially from people I don’t know. So I couldn’t imagine anyone else doing the same. So here’s what I’m going to do. I’m going to lay it all out for you (to this point) and then I will slowly fill in the blanks with more detailed explanations. From time to time I’ll link to further reading. The main reason for this blog was to not only share my journey, but to also share what I’ve learned – things that aren’t easily found or accepted. I’ve sorted through the BS for you. Remember, at any time, you can take it or leave it, but my mission is to enlighten the ones that want and need the help – I was once in your shoes. Remember, don’t shoot the messenger. But do have an open mind as I reveal things you may have accepted as The Gospel Truth.
I’ve spent an entire year desperately and diligently researching this condition known as metabolic damage, or metabolic dysfunction. If you’ve ever done everything you were supposed to and still couldn’t get your weight to budge, there may be a deeper explanation than “eat less, exercise more”. As you will find, this only exacerbates the problem. I feel very confident and strongly about the information I’ve come across. So much so that I’m ready to pass it on to you in this quick start guide to overcoming metabolic damage.
Supplements & Nutrition:
Omega-3 to Omega-6 ratio needs to be close to nature as possible – 1:1 or 1:2 (grain-fed meats reach as high as 1:30)
Avoid fructose as much as possible. Fruits don’t contain 100% fructose, so this should be your only source of fructose.
Eat plenty of saturated fats. YES! You heard me right! Sources should come from grass-fed butter, cream and meats, salmon, and coconut oil.
Avoid vegetable oils (soy, corn, canola, peanut, etc.). This includes products with these ingredients. And I hate to say it but, eating out. Most restaurants cook with these fats.
Avoid ALL grains (corn is a grain) and legumes (peanuts are legumes) – wheat is THE worst.
Avoid dairy. I think cheese, yogurt, kefir, and other fermented foods are “okay” as long as you tolerate them well. I’ll be doing more digging into this.
Don’t eat less than 50 grams of carbs (and no more than 150 depending on your activity level). Carb sources should come from sweet potatoes, potatoes, fruit, veggies, white rice.
Aim for eating a pound of veggies a day. When you think fiber, from now on think veggies and fruit ONLY.
Support your thyroid and adrenals. Chances are if you have metabolic issues, your thyroid is involved. (adrenals are also usually fatigued in conjunction) Most doctors don’t run the proper tests for thyroid disorders. Simple truth – if you have low basal temperatures, your thyroid is not functioning properly. Buy a glass themometer for about $5 at Walgreens. Each morning before getting up take your temp under your arm for 10 minutes – this is your basal temp. (Yes, under the arm is accurate.) If your temps avg. under 97.8, you need support; it’s that simple. Click here to download a basal temperature chart. (Oooops, I tried to keep that simple.)
Take an idodine/idodide supplement daily.
Do take a good quality probiotic. (still searching for the best)
Do take a good quality mulit-vitamin, Vitamin D3, K2, trace minerals, vitamin c, B-complex, CoQ10
Do NOT take extra calcium supplements.
Eat a minimum of 2200 calories. Some people with metabolic dysfunction have eaten low calorie, low fat, or low carb diets that have exacerbated the situation or caused it. I suggest you gradually increase your calories by 200 every 2 weeks until you reach a minimum of 2200, or more depending on your activity. This, done in conjunction with everything else, will help your weight from rebounding.
Exercise & Lifestyle:
Strength training should be less than 45 minutes.
Include high intensity interval training 10-20 minutes in your routine.
Steady state cardio should be longer in duration with lower intensity (55 – 70% HR).
If you’ve been kicking your arse in the exercise dept. it would be a good idea to cut back to 2 or 3 times a week for strength and high intensity training. Gradually work your way back up (maybe every couple of weeks) but don’t go more than 4 times a week.
Cardio can be every day if you keep it low intensity. This can be nothing more than a walk.
My belief is if you want to do cardio at a higher intensity it should be treated the same as strength training or high intensity training and never go over 45 min.
Get at least 7 to 8 hours of solid sleep a night. Can’t do this? Try these suggestions.
Spend some time relaxing, meditating or spending time doing something you really enjoy. What gives you pleasure? Do it!
If you’re anything like me, your eye-brows are raised on some of these suggestions. Remember, as I continue with this blog I will be updating any new findings as well as a deeper explanation on what I’ve already listed. Please be patient with me.
UPDATED 10-21-11 8:32 AM CST
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