Your metabolism isn’t just a random number; it’s a dance influenced by a variety of factors—some of which you can tweak, while others are locked in due to the nature of life. Sure, you can’t change your age or gender, but, thankfully, there are lifestyle choices within your control that can get that metabolic engine running more efficiently. Think sleep quality and food choices. To shed some light on this, we turned to Dave Asprey, a four-time New York Times bestselling author and the visionary behind biohacking. In his latest insights, he exposes the daily habits that might be sneaking in and sabotaging your metabolism. Here’s what he had to say.
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The Perils of Scrolling
First up is that late-night scrolling on your phone. You might think you’re unwinding, but Asprey warns that “artificial light from screens can throw a wrench into your circadian rhythm, especially when the sun goes down.” Research has shown that exposure to blue light at night can lead to insulin resistance. He suggests putting down the devices or donning some blue-light-blocking glasses—like the ones from his company, True Dark. Not only will this help maintain your metabolic health, but you might also find yourself sleeping like a baby again.
Poor Sleep: The Silent Saboteur
Next, let’s talk about sleep. It’s the foundation upon which our physical health stands. “Make sleep your top priority,” Asprey emphatically advises. A single night of lousy sleep can wreak havoc on your hunger hormones and insulin sensitivity. The mantra here? Quality trumps quantity. Ideally, aim for 1.5 hours of deep sleep paired with another 1.5 hours of REM. Want to nail down your sleep quality? Try setting your room temperature to a cool 68 degrees Fahrenheit, eat your last meal a few hours before bedtime, and steer clear of any stimulating activities in the evening. For those keen to dive deeper, check out his 14-day sleep challenge at Sleepwithdave.com.
The Protein Paradigm
Now, let’s get down to the meat of the matter—protein, that is. Neglecting your protein intake can seriously impede your metabolism. “Protein is key for rebuilding tissues, speeding up recovery after workouts, and keeping you feeling satisfied,” says Asprey. He recommends targeting at least one gram of high-quality animal protein for every pound of your ideal body weight daily. This not only helps with muscle gain but can also produce effects similar to certain medications, without the pesky side effects. Opt for animal-based proteins for better bioavailability; your body will thank you.
Rethinking the Keto Craze
Ah, the ever-popular keto diet—it works wonders for some but can fall short if you take it too far. Asprey warns against going low-carb for too long, as it can lead to reduced thyroid hormone levels, which control your metabolism. Feeling sluggish and tired? It might be time to mix things up. Regularly incorporate low-toxin carbs into your diet to keep your thyroid humming and your energy levels buoyant.
The Alcohol Dilemma
And now we arrive at alcohol, the sneaky metabolic villain. Even a little can slow down your metabolism. “Just don’t drink it,” Asprey says candidly. “Alcohol is essentially poison for your liver and brain.” Your liver has enough to juggle without having to process toxins from alcohol; it needs to metabolize fats and sugars too. Instead, he suggests swapping in high-quality kava or other detox-friendly alternatives—because who says you can’t enjoy a beverage without the hangover?
The Moldy Coffee Trap
Finally, let’s discuss the coffee you might be sipping on every morning. Asprey points out that many coffee brands can be contaminated with mold toxins, or mycotoxins, which are downright bad news for your biology—especially your liver and kidneys. His advice? Stick to coffee brands that rigorously test for mycotoxins. “I personally consume Danger Coffee because it’s thoroughly tested before it hits the shelves,” he asserts. Start the day right; your body deserves it!
Exercise Misfires
Last but not least, let’s tackle the exercise routine that might not be serving you well. Asprey notes, “Not all exercise is created equal.” That long cardio session may feel like you’re doing something right, but it could actually be breaking down valuable muscle tissue. Your metabolism thrives on muscle; the more you have, the better off you are. So, switch things up with high-intensity interval training (HIIT) and weight sessions a few times a week. This not only helps preserve muscle but revs up your metabolism for hours post-workout. Plus, let’s be honest—who doesn’t want a physique that radiates energy and longevity?
These seven habits could be slyly damaging your metabolism without you even noticing. Awareness is the first step toward making meaningful changes that promote a more vibrant and resilient you.
Report By Axadle
