Your metabolic age is simply a comparison of your Basal Metabolic Rate with other folks in your age group. The trick of course is calculating your Basal Metabolic Rate (BMR) which usually requires twelve hours of fasting and a trip to the doc. Your BMR is supposed to measure just the amount of energy it takes your body to keep your essential organs functioning properly. If you want to know your true BMR, you’ll need to undergo a specific test with the help of a doctor. Approximations of your BMR using a formula that takes into account weight, age, sex and height won’t help you determine your metabolic age, since it’s an approximation based on age averages. So while we can’t help you know your true BMR, at least we can help improve your overall health with courses like this.
If you want the equation to estimate your BMR, here is the most commonly used Miffin/St Jeor equation:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
As we mentioned earlier, this won’t help you understand your metabolic age, because it uses age averages to deliver the approximation. Generally speaking, metabolism slows down as we age for a number of reasons not least of which that we have more fat relative to muscle. Muscles require more energy to maintain than fat, so you need more calories if you have a lower percentage of body fat. Once you pass twenty, your metabolism starts to slow down. How much depends on you, but for each decade over twenty, you need about one hundred fewer calories per day than you used in your prime. If you want to be the fittest you’ve ever been, check out Fit For Life.
Move Yo Body
Physical activity stimulates our adrenaline which signals our bodies to start burning fat (and boosts your metabolism). To get the most benefit, imagine you’re running away from a hungry lion (I’m serious). You want that fight or flight response mode to kick into gear. If you want a comprehensive fitness program for a fraction of the cost of a gym membership, check out this No-Bull Fitness Course.
Hormones play a major role in your body’s metabolism. They tell you when to burn fat and they tell you when to store it. They can contribute to food cravings and binge eating, so the best thing you can do for your metabolism is to get your hormones under control.
One major player in the hormone and metabolism game is your thyroid. Thyroid hormones are game changers for how your body processes nutrients, so it’s essential that your thyroid is at its best. The best supplement to support your thyroid is kelp. Kelp contains natural iodine, which is what every thyroid needs. To be clear, eating iodized salt does not give you enough iodine. While you may not have a goiter, unless you eat large amounts of seaweed (like in sushi), you’re probably not getting as much as you need. If you’re pregnant, get onto kelp sooner rather than later, because new research shows that even a mild deficiency can leave your child with lower scores when it comes to cognitive testing (yikes!) Obviously, you thyroid is a critical and often overlooked organ, but if you’re embarking on a new supplement regime, you should run it past your doctor first.
Nothing wreaks havoc on your system like not getting enough Zzzz’s. You need a solid eight hours of uninterrupted sleep to keep your hormones at normal levels. Unfortunately, our stressful modern lives often boost cortisol levels which can interfere with proper sleep and result in insomnia. If you’ve been taking sleep aids or waking up with a baby, you owe it to your body to find a routine that you can keep long term. Overhauling your diet may be the best way to get back to proper sleep rhythms. Check out Food Is Your Best Medicine for a natural cure and consider taking a magnesium supplement which helps your body relax. While you’re at it, try to cut out stimulants like caffeine—even one cup can affect some people adversely.
Stock up on Vitamin B
B-vitamins play a crucial role in fat and carbohydrate metabolism. Not getting enough of the B family of vitamins can make you feel sluggish and can affect your concentration. You may think that you eat well enough not to take a supplement, and that may be true, but keep in mind that tons of medications (like birth control pills) and health conditions (like pregnancy) interfere with your body’s ability to absorb B vitamins.
Get the Good Fats
Boosting your levels of anti-inflammatory Omega-3’s is one of the best ways to regulate your insulin levels and ward off sugary cravings. Healthy fats like those in olive oil and wild fish also tone down the stress response of your body. While you’re at it, do what you can to lessen your sugar intake one food at a time. Nobody can sustain a pint-a-day ice cream habit, no matter how good your metabolism is.
At the end of the day, your metabolic age is a sign of how well your body is coping with the daily stresses of life. If you suspect your metabolism is slower than it should be, take action sooner rather than later with a diet and fitness plan. Just imagine your body running at optimum levels. Now get out there and get it.