What is a pro-metabolic diet?

Pro-metabolic eating is simply eating traditional foods that nourish and support the function of your body’s biological systems. The phrase “pro-metabolic diet” is not really ideal since it lends itself to being just another “fad” but this is far from the case. This is a way of eating that is based on what your body needs to thrive, plain and simple.

Since having my second baby, I have really had to work to bounce back. My body was/is depleted and needs significant replenishment. As any new mom knows, there is not a lot of “free time” when you have an infant (and a toddler!) to cook and get creative in the kitchen. There is rarely someone else helping me prepare foods so that I can take time to heal. So every bite I take needs to be extremely efficient and strategic. I need to be eating nutrient dense foods with a purpose.

When I first learned about the Pro-Metabolic approach to nourishment, a lot of bells went off. I felt as though I finally had the full-circle understanding of how to eat for robust health. That is no small statement as I have been studying food and nutrition science for over half of my lifetime. The work of researchers like Dr. Ray Peat, Kate Deering, and Dr. Morley Robbins guided me back to studying the basics of the metabolism and what it needs to thrive. The definition of metabolism is a sum of every metabolic process in your body from detox to digestion to respiration. Eating in a way that supports your metabolism is eating to support your WHOLE body.

So whether you are a new mom like me and you are working to just feel like yourself again, or you just want to feel more vibrant and energetic…these tips will get you started and point you in the right direction.

Tip #1 Eat a combination of protein, carb, and fat within 30-60 minutes of waking up…BEFORE your coffee!

If you are dealing with irregular blood sugar, this tip is crucial for you. You will know that you that your blood sugar is out of balance from certain symptoms like weight loss resistance, getting hangry or shaky between meals, extreme cravings, and disrupted sleep. Fixing these issues starts with the first thing you eat in the morning! I know…this is not want you want to hear. Most people love to wake up and go right to the coffee pot. BUT it will send your stress hormones (adrenaline and cortisol) through the roof and immediately slow down your metabolism. I have personally tested this by taking my temperature and pulse before and after a fasted cup of morning coffee and the results are undeniable. My pulse shot up (indicating stress) and my temperature went down, leaving my hands and feet very cold (indicating slowed fat burn and metabolic rate). So, if you can, eat your breakfast first thing. If you aren’t hungry, have a little snack like fruit and cheese or a little yogurt and honey, then have your coffee. I really dress up my post-breakfast coffee big for balance and additional nourishment: heavy creamer for some fat, maple syrup for carbs and extra minerals, and collagen protein for amino acids and gut health.

FOR MORE TIPS ON BLOOD SUGAR, CHECK OUT MY MINI-EBOOK

TIP #2 Increase mineral intake through Strategic Hydration + Eating More seafood.

Minerals are a HUGE component of a healthy metabolism. Nutrients like magnesium, copper, selenium and calcium are essential for fueling our system and turning food into energy.

HYDRATION

We all know hydration is important especially when its 100 degrees in Texas. But guzzling water without minerals is not helpful and can even be problematic for mineral balance. We need to consume water with minerals to help draw the water INTO the cells so they can be utilized instead of excreted right out. We need to focus on effective hydration with electrolytes and minerals. Drinking plain water can lead to an electrolyte imbalance causing water retention, headaches and other issues including a slow metabolism. Minerals also fuel mitochondria which are the energy factories of the body. If we are lacking minerals, we can feel fatigued and drained. If you look into The Kreb’s Cycle you will learn that it is the biological process in the body that turns glucose (food) into ATP (energy). Minerals are the precursors and co-factors that make this cycle work. Simply put: no minerals = no energy and slow metabolism.

Hydration Check:

You should only be peeing 4-5 times a day
You should not have to get up at night to use the bathroom
Urine should be slightly yellow (not clear!)
You should not feel thirsty all the time

So how do you hydrate properly:

Drink non-water beverages including bone broth, grass-fed milk, mineral rich teas (like nettle) and fruit juice at meal time
Add sea salt to your food and sprinkle in your water (I like the brand Redmond’s)
Drink Mineral Elixirs (Recipes on my free day of eating download)
Make spa water with fruit and/or cucumber infusions
Consume water rich foods like fruit or gazpacho
Use electrolyte sticks like Endura by Metagenics or LMNT

SEAFOOD

Seafood is my other favorite way to get minerals and it truly deserves the protein spotlight. Seafood is shockingly fast to prepare and it is packed with essential minerals that we need to thrive. I personally am partial to shellfish for its nutritional value and convenience. Shrimp, oysters, and scallops are two of my favorite choices. They are high in vitamins A, C, D, and E and B vitamins. They are a great source of B12 which is needed for every metabolic process in the body. They are especially rich in minerals: zinc, copper, selenium, iron, magnesium, sodium and manganese. They are also a great source of selenium which is an important mineral in thyroid activation. Most Americans are deeply deficient in minerals since our soils are so depleted. This means our food simply does not have the mineral content it used to and we need to be intentional about consuming mineral rich foods.

TIP #3 Avoid PUFAS

My final tip for improving your metabolism is to avoid PUFAS (poly-unsaturated fatty acids). Poly means many. The chemical structure of this type of fat has MULTIPLE double bonds that are left unsaturated with hydrogen and therefore the MOST susceptible fats to damage from light, heat, and air. This means PUFAs become rancid very easily. Most PUFAs found in food are completely artificial fats made with modern processing techniques. There are absolutely no PUFA oils that come out of the factories 100% toxin free.

PUFAs are found in some level in most foods but most of them are consumed from grain-fed animals, soybean oil, corn oil, safflower oil, rapeseed oil, sesame seed oil, and nut oils. On top of increasing cellular damage, PUFAs have been found in research to:

slow down nutrient absorption and therefore the entire metabolism
increase the need for vitamin E and B6
accelerate aging and age spots
damage mitochondria
inhibit enzyme function
inhibit thyroid hormone production
Inhibit clot removal
suppress immunity
lower protein absorption
lower general cell adaptability.

I could go on and on but if you want to read more research on the connection between PUFAs and the onset of disease- I have linked an amazing website on The PUFA Project that shares all the studies in one place as well as a great article By Dr. Ray Peat.

A pro-metabolic approach to eating makes food fun again and is actually very liberating. Keep your eye out for the class I will be launching soon for a deep dive into what to eat, how to eat, and how much to eat to boost your metabolism and heal for good.

But what do I eat?

I created a pro-metabolic meal plan to take the guesswork out of planning your nourishment!

Grab Yours

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!