5 Metabolism Hacks You Should Be Using

From reducing blood sugar spikes to upping your endorphins throughout the day, here are 5 of Rhian's (founder of ARTAH, nutritionist and naturopath's) top hacks to keep the metabolism where you want it.  

Rhian, founder of ARTAH

1. Stock up on ACV. 

Apple cider vinegar has been on the scene in the naturopathic community for decades, and more recently, it’s gained popularity for everything from detoxification and digestion to energy and weight loss. But it's also been highly criticised when it comes to what its benefits are and if it actually works.

Whilst it’s not a miracle cure, the science is in – and it says that ACV can be a useful functional food when it comes to blood sugar control. Acetic acid, which is in Vinegar (and not just ACV), affects the enzymes that break down starch, so when you consume it with a high starch meal it can help lower the postprandial glucose spike. In other words, it means our blood sugar, and therefore insulin, won’t spike as high or as quickly. Studies have shown that a daily intake of 2-6 tsp improved glycemic response to carbohydrate-rich meals. It’s also been reported to reduce bloating.  

HACK
Take 1 tbsp of unpasteurised, organic Apple Cider Vinegar in water before a carbohydrate or sugar-rich meal to help reduce post-prandial blood sugar. Make it fancy by adding to sparkling water over ice with some fresh lemon and ginger before an indulgent meal for the perfect digestion-promoting aperitif.  

2. Start snacking... on workouts.  

This trick has been particularly useful for me postpartum when getting any more than 15 minutes to myself is a rarity. It’s easy to get into the habit of thinking a workout needs to be 45+ minutes to be effective, but taking little workout snacks throughout the day can mean that you not only get your total workout time in, but you also will also use glucose more efficiently during the day and get more frequent boosts of exercise-induced endorphins.  

HACK
When you’re on holiday or feeling particularly busy, schedule in a few bursts of exercise. We love 10 pushups, 10 jump squats, 10 burpees and a 1-minute plank. Add in some resistance bands if you have them or choose an isometric hold – it all works, the key is to just keep going. Repeat this circuit for as long as you have and feel free to mix it up throughout the day!  

3. Schedule in a Reset.  

Summer is a tough time to commit to a strict nutritional regime, which is why The 3-Day Reset protocol is such a useful tool to reset and refocus. Easy to implement, this mini-cleanse blends an FMD with time-restricted eating to give your metabolism a kick.  

HACK
If your weekends are back to back, plan to do this 3-Day Reset a few times throughout the summer months. Just be sure not to dive straight in after a boozy Sunday, cleansing with a hangover is counter productive (and uncomfortable). If 5 days feels like too much, try ARTAH's popular Monday Reboot, a one day meal plan to help you start your week off on track and in control.  

4. Stay Hydrated.  

Electrolytes are the unsung hero of our metabolism, especially when we’re indulging in more alcohol - and subsequently, caffeine. Magnesium is a well-known metabolic necessity, but potassium is equally important, and a large proportion of the Western population is lacking in this essential mineral.

When we don’t get enough potassium, we can experience symptoms like fatigue, cravings, water retention, lethargy, cramping or twitching, heavy legs, mood disruptions, lack of concentration and more.  

HACK
Increase potassium rich foods, like avocados, tomatoes, lentils, leafy greens, oranges, courgette, pumpkin, carrot and banana. To restore hydration and support energy, metabolism, and nervous system function, try electrolytes; especially if you workout often or practice any type of time restricted eating.  Add 1 tsp of Cellular Hydration to 500 ml of cold water as a first thing in the morning tonic during or after a workout, or as a mid afternoon pick me up. 

5. Control your morning carbs.  

If there’s one thing to watch when it comes to metabolism, it’s our morning blood sugar. Starting the day off with a sweet and sugary breakfast can lead to a sharp rise (and crash) in blood sugar. Not only does this wreak havoc on our mood and energy, but it fuels hunger for the entire day. If we experience an elevation in blood sugar continually, it can result in increased visceral fat (or belly fat – the dangerous type), fatigue, depression, elevated triglycerides, and so much more. In the short term, it can also cause reactive hypoglycaemia, a mid-morning crash in energy and mood that can result from a rapid drop in blood sugar.  

HACK
Try swapping sugar and starch-rich breakfasts for protein, fat and fibre-rich meals. If you need some inspiration, try these 3 Breakfasts that Won't Spike Your Blood Sugar. For extra support, try our best-selling Metabolic Fix, which supports metabolism through glucose control, appetite regulation and energy production. In our consumer trial, 94% of people experienced a reduction in cravings after one week of use.  

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This month, we have collaborated with ARTAH for our 5-Day Metabolic Refresh, taking all the above hacks into account, prepared and delivered to you. Book in for a Metabolic Refresh to kickstart energy levels, optimise your metabolism and help combat sugar cravings to lay the foundations for longterm wellbeing. Featuring a fresh meal plan, ARTAH's Metabolic Fix supplements, and movement classes and accessories from Pilates by Bel. Enter the code METABOLISM at checkout with any meal plan to receive your gifts & a comprehensive guide with tips & recipes on enhancing your metabolism, as well as 15% off. You can also try two of ARTAH's dishes on our menu on Tuesday 27th and Wednesday 28th August.

Discover ARTAH here and their Instagram here.