katedeering
fitness
UNDERSTANDING METABOLISM
THE BASICS
MY TOP 13 METABOLIC FOODS
What is Metabolism?
Your Metabolism is the SUM of every
metabolic/chemical process that occurs in
your body.
When your body is healthy, every metabolic
process (digestion, immunity,
detoxification, hormone production, brain
function, etc.) will be working optimally.
Metabolism runs on
carbohydrates/fats/proteins, which are
stored in food and utilized as energy. Thus,
the higher/healthier your metabolic rate,
the more energy (food) you need to run
efficiently. If your metabolic rate drops,
metabolic processes (see above) will
suffer, and less energy (food) is needed and
utilized.
What does a healthy/high metabolism look
like?
-Warm body, hands, feet and nose. Body
Temperature 97.8-98.6 degrees.
*Body temperature will change for women.
Post ovulation temperature should increase
by .5-1 degree due to an increase in
progesterone.
-1-3 Daily bowel movements
-Consistent energy all day
-7-9 hours of deep sleep
-Pain-free periods
-Fertility
-Strong libido
-Ability to maintain weight without
excessive exercise
Signs of a Sluggish/stressed metabolism
-Body temperature below 97.8 degrees
-Cold hands, feet and nose
-Constipated
-Diarrhea
-Urinate more than 5-6x a day
-Waking up in the middle of the night
-Cannot get to sleep
-Anxious/Depressed
-Fatigue
-No libido
-Weight gain or weight loss
It should be noted, that just because you are
“burning” lots of calories, does not mean
your metabolism is high or healthy. Despite
what many health and fitness professionals
say, exercise does not increase your
metabolic rate—at least, in the way you
want. In fact, during exercise, even weight
training, thyroid hormone becomes
suppressed. If the body is healthy, it will
quickly recover, if it is not, the basal
metabolic rate (your metabolism at rest)
will stay low.
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If you are someone who can only maintain their weight with constant exercise and/or dieting, then you may be
artificially increasing your metabolism (externally burning calories), at the expense of lowering other metabolic
functions. Your body is always trying to stay in balance. If you externally burn more fuel than you are providing
to your body, it will compensate by slowing internal functions down.
Have you ever noticed that the more you PUSH yourself, the worse you sleep, the more constipated you become,
your hair falls out, you have horrible PMS, your sex drive plummets, you gain weight (or lose weight ) and/or you
just do not feel well.
It all SUCKS.
And no matter how much exercise, dieting or "green" juice you drink, you do not feel better?
If this is you, then your metabolism has adapted to the stressors you have placed upon it. This shows up as a
dysregulated system, with many of the symptoms I have listed above.
*Use the above check list to figure out which category you are in—healthy metabolism vs. stressed metabolism.
So what do you do if your metabolism is stressed/sluggish?
Well, there is no easy and quick answer. Usually it means slowing down, addressing the stressors in your life,
reducing exercise vs adding more AND eating foods that support metabolic healing vs foods that be slowing
things down.
If you feel your metabolism is sluggish/stressed, you can utilize the below food list to help support your body
healing. How your body utilizes energy is the foundation of a Healthy Metabolism.
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Top 13
Pro-metabolic foods
1.Organic Fruit– papaya, watermelons,
cherries, grapes, RIPE/cooked apples,
RIPE/cooked pears, peaches, nectarines,
orange/orange juices, lychees, paw paws,
apple sauce, cherimoya, etc. are packed
with good sugar, antioxidants, and a great
source of minerals.
3. Organic Expeller Pressed (refined)
Coconut oil – A healthy saturated fat
consisting primarily of medium chain
triglycerides (MCT). The MCT’s in coconut
oil are proven anti-fungal, anti-bacterial
and anti-viral agents.
4. Organic Pastured Eggs– Eggs are loaded
with vitamin B12, Vit D, Vit A, choline and
leucine all of which are what your body
utilizes to help metabolize fat. A recent
research study found those who ate 1-2
eggs for breakfast lost more weight than
those who ate bagels, toast or cereal
Organic fruits and even fruit juices (without
pulp) are a great tool for maintaining blood
sugar as long as you consume them with a
fat and a protein.
2. Organic RAW Carrots– Raw carrots act
like a natural antibiotic to aid your gut, thus
they help you process food better, decrease
bacteria and endotoxin in your gut. They are
best consumed with a 1 tsp. refined coconut
oil, 1 tsp. of vinegar, and a clean White Sea
salt. Consuming a raw carrot salad/day
can also be used to balance your hormones,
as it can detoxify you of excess estrogens.
5. Raw/Organic Dairy – calcium helps break
down fat, and milk and other dairy contain
tons of calcium. If you are lactose intolerant
try raw milk products. Since they are
unpasteurized, they will contain the live
enzymes necessary for you to break down
the milk protein.
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Top 13
Pro-metabolic foods
.Organic ensures it is hormone and
antibiotic free. (add in milk slowly (1-2
oz/day) then try and work up to 824oz/day).
8. Organic grass-fed, FREE roaming meats–
High quality meat contains B vitamins and
all your essential amino acids. Grass -fed
meats contain 1/2 to 1/3 less fat than grain
fed beef. Consume in moderation, as these
meats contain a high amount of phosphate
to calcium. High phosphate to calcium has
been linked to bone breakdown.
6. Organic Fruit Vegetables– Squash,
zucchini, tomatoes, pumpkin, etc. Believe it
or not, squash are actually fruits. They
contain high levels of folate, Vitamin C and
beta
carotene.
They
have
antiinflammatory properties which has helped
with cancer prevention, arthritis, heart
attacks and strokes.
7. Organic White Potatoes – rich in protein,
calcium, iron, potassium and vitamin C.
Always eat potatoes with a fat and protein…
so add a little butter and eat with a serving
of fish, meat or dairy. Add potatoes (or any
starch) in slowly, as too much too quick can
encourage weight gain. If you have an issue
digesting potatoes boiling them and eating
them early in the day, this will reduce the
starch and allow your body to process them
more effectively.
9. Shellfish. Oysters, clams, mussels,
shrimp, lobster, scallops and crab are all
good sources of high-quality protein.
Shellfish contain vitamins A, C, D and E,
copper, zinc, selenium and the B vitamins.
Weekly consumption should be 2-3x week.
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10. Salt–it’s natures diuretic and is
necessary to mobilize glucose (sugar). The
right white, clean source of salt actually
increases your metabolism, decreases
edema and helps muscles recover. I
recommend Morten’s canning and pickling
salt.
Top 13
Pro-metabolic foods
11. Dark or dairy, organic chocolate —
Chocolate contain not only a healthy level
of antioxidants, but it also contains stearic
acid, a saturated fat that has been found to
boost your metabolism. Chocolate is a good
souce of the mineral magnesium, which is
involved in about every metabolic process
in the body.
13. LIVER
Ounce for once liver is the most nutritious
food on this planet. Liver contains large
amounts of Vitamin A, copper, and B
vitamins. For someone how has anemia, a
weekly consumption of liver may be all you
need to fix your system. Anemia is not a
need for more iron, but more a need to
regulate iron--Vitamin A and copper are
both needed for proper iron regulation.
12. Bone broth and Gelatin. — Bone broth
and gelatin are an amazing protein source
free of the inflammatory amino acids
cysteine,
methionine,
histidine
and
tryptophan .
In addition, bone broth, gelatin and
collagen have many anti-inflammatory and
anti-aging properties. (My favorite gelatin is
hydrolyzed gelatin from Great Lakes
Gelatin)
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LEARN HOW TO HEAL YOUR BROKEN METABOLISM
DID YOU RELATE TO THE SIGNS OF A SLUGGISH/STRESSED METABOLISM AS STATED ON PAGE 2?
BODY TEMPERATURE BELOW 97.8 DEGREES
COLD HANDS, FEET AND NOSE
CONSTIPATED
DIARRHOEA
URINATE MORE THAN 5-6X A DAY
WAKING UP IN THE MIDDLE OF THE NIGHT
CANNOT GET TO SLEEP
ANXIOUS/DEPRESSED
FATIGUE
NO LIBIDO
WEIGHT GAIN OR WEIGHT LOSS
WANT TO LEARN HOW TO HEAL YOUR BODY'S METABOLISM AND INCREASE YOUR METABOLIC
RATE?
HOW TO HEAL YOUR METABOLISM
IN MY BOOK - "HOW TO HEAL YOUR METABOLISM", I SHOW YOU…
– HOW EATING THE RIGHT METABOLIC FOODS WILL INCREASE YOUR METABOLIC
RATE?
– HOW TO EAT MORE AND STILL LOSE WEIGHT?
– WHY YOUR CURRENT “HEALTHY” DIET AND EXERCISE PROGRAM MAY BE SLOWING
YOUR METABOLIC RATE?
– WHY REST AND SLEEP ARE ESSENTIAL FOR A HIGH METABOLIC RATE?
– WHY BEING HAPPY WILL HELP INCREASE YOUR METABOLIC RATE AND HELP
HEAL YOUR BROKEN METABOLISM?
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…it also includes a detailed 5-day eating plan to show you a clear example of what a metabolically
supportive diet looks like, complete with
recipes
meal ideas
amount of each macronutrients
"How to Heal Your Metabolism" will help educate you on how eating the right foods, eating the right
amount of food, consuming the right food supplements, consuming the right amount of water, sleeping
and resting, doing the right amount of exercise, and finding happiness will increase your metabolic rate
and help heal your broken metabolism.
HOW TO HEAL YOUR METABOLISM
“This book has the important information that a person needs for selfdefense against the culture’s medical-nutritional menaces. Readers will
want their friends to know about it, and the large amount of technical
information in it is so clearly presented that I think it will soon have a wide
readership. I really enjoyed reading this book.”
~ Ray Peat, PhD, biologist, nutritional researcher and author of numerous
books and articles (www.RayPeat.com)
Over 50,000 copies sold worldwide and a 4.6/5 rating on Amazon.
Here's what readers had to say…
HOW TO HEAL YOUR METABOLISM
HOW TO HEAL YOUR METABOLISM
HOW TO HEAL YOUR METABOLISM
HOW TO HEAL YOUR METABOLISM
HOW TO HEAL YOUR METABOLISM
Click here now to get "How to Heal Your Metabolism" on Amazon.
You can also listen to it on Audible over here.
Hi I'm Kate
For over 25 years I have been involved in the health and fitness industry helping men and women of all ages
achieve optimal health and wellness. My practice is based on a holistic approach to health and wellness by
looking at the entirety of a person’s well-being. A person’s well-being includes diet, stress, exercise, posture,
sleep, digestion, hormones, mind-set and lifestyle. I believe maintaining all of these key components are vital to a
person’s overall health and happiness. My expertise is based on certifications as a CHEK Exercise Coach, CHEK
Holistic Lifestyle Coach 2, Olympic Lifting Coach, Z-health Practitioner (neurology) and Certified Nutritional
Consultant.
An athlete my entire life, I have played competitive tennis, participated in dozens of running races, including the
Las Vegas Marathon, hiked the Grand Canyon rim-to-rim and Mt. Whitney, the highest peak in the continental U.S.
My personal
HOW TO HEAL YOUR METABOLISM
My personal accomplishments along with my education and training moulded my approach to training
my clients from a FITNESS-dominated perspective.
Then, in 2010, I realized years of focus on solely physically training my body began to break down. I hit a
physical and emotional wall. Everything I believed, practiced and espoused was no longer working. This
is when I was introduced to the work of Dr. Ray Peat, Dr. Broda Barnes, Dr. Constance Martin, Dr. Han
Selye, Dr. Uffe Ravnskov, Georgi Dinkov, Danny Roddy and many others.
Within one year, after spending significant time reading, researching and personal experimentation, I
healed my body and my metabolism. Along the way, my entire belief system about what constituted
“true health” shifted 180 degrees from what I had been practising during my almost 25 years in this
industry. Good health was no longer defined by how many hours I could work out, how much will-power I
had, or how low my body fat could get. Good health is now defined by a lack of injuries and sickness,
great sleep, good digestion, healthy skin and hair, lean muscle and a warm body, overall happiness and
emotional well being.
I now know and understand that the nutritional, mental, physical and spiritual components of a person’s
life must act synergistically…one is not more important than the other.
You can learn more about my work at www.katedeering.com
You can also follow me here on Instagram and also on Facebook.
Kate@katedeering.com