How can we boost our metabolism to create more energy and burn more fat?
The little factories that are responsible for creating energy within our cell structures are called the mitochondria. Their role is to process oxygen and food and create energy, which is the fuel for life.
When we get an overload of toxins in our system from pathogens from our environment, and the processed foods we consume, it creates the burden of overload within every cell structure in our body. When this happens, symptoms of fatigue, low energy, slow metabolism, weight gain, memory loss, pain and aging can set in. This damage is often referred to as oxidative stress, which slows down our metabolism, causes weight gain, and speeds up the aging and degeneration of the body, reduces vitality, and leads to the risk of developing inflammatory disease conditions such as diabesity as well as cardiovascular issues. Diabesity is a term used to describe diabetes that stems from excess fat that is concentrated near the waist.
By supporting and enhancing mitochondrial function we can boost metabolism and reduce the oxidative damage to our cells. Effects of metabolic modifiers such as carnitine’s and co-enzyme Q10 can mitigate the different forms of neurotoxic insults.[1] In practice, I prescribe many co factors that have benefited clients by increasing metabolism and where weight loss was achieved by following a 6 -12-week program of mitochondrial boosting supplements, along with a balanced intake of anti-oxidant rich foods (macronutrients) and whole food phytonutrients (multivitamin).
Specific micro-nutrients to help mitochondrial function to transport and burn calories include L-carnitine, Coenzyme Q10, BCAA’S (Branched chain amino acids) and K-RALA, a form of Alpha Lipoic Acid. K-RALA is a bio available antioxidant and the most well-researched nutrient for weight loss and blood sugar control, which boosts mitochondrial function. It has additional benefits to reduce blood sugar [2] and heal a sluggish liver. The one I recommend is Nutrabolics Insulean-K , www.nutrabolics.com. A dose of 2 caps, 15 minutes before breakfast, lunch, and dinner. A noticeable reduction in cravings is supported by this dosage.
L carnitine is an amino acid supplement, which is the carrier of nutrients such as fatty acids and branched chain amino acids to activate the mitochondria. It is also the transporter for material waste out of the cell. A typical dose would be from 1000 to 4000 mg per day. It aids in fat metabolism and energy production. Cellular stress responses and carnitine insufficiencies are critical determinants in aging and neurodegenerative disorders [3]
CoQ10 enzyme is essentially the most important key nutrient that recharges the mitochondrial function when we suffer from an energy deficit or fatigue. This nutrient impacts the circulatory system by engaging in oxygen based energy production. People who are taking statin drugs for cardiovascular health issues such as high blood pressure should be supplementing with Coq10, as statins slow down the mitochondrial function. Coq10 improves endothelial dysfunction in statin treated type 2 diabetics possibly altering local vascular oxidative stress [4]. Depending on age, sex, weight and health concerns, a dosage anywhere from 80 to 300 mg per day would be ideal.
Finally, BCAA’S improve insulin sensitivity and physical endurance, and is used as a fuel source, which is also significant for improving overall mitochondrial function. BCAA concentration in insulin resistant conditions has been noted for many years and BCAAs have been reported to be involved in the regulation of glucose homoeostasis and body weight, it is only recently that BCAAs are found to be closely associated with Insulin resistance [5] Ideal dose is dependent on age, sex, weight, health and activity level, but a typical dose would be anywhere from 6 – 12 grams.
Most people with Diabesity and cardiovascular health concerns have a deficiency in mitochondrial function. People suffering from fatigue, and or altered body composition would also benefit from these mitochondrial-boosting supplements. These specific nutrients can help increase metabolism of fats to burn more calories for energy production and thus lead to healthy body composition. By boosting our metabolism or recharging our batteries, we can create more energy, and burn fat and reduce the aging process.
For more information in regards to specific protocols please contact Pauline Rai ,RHom, Dhom. FLT HCP at Firstline Nutrition.
References:
Elson M. Haas, MD Staying Healthy with Nutrition 2006 ed.
Mark Hyman, MD, The blood Sugar Solution , Little brown and Company. 2012 ed.
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Citations
1. Ann N Y Acad Sci 2005 Aug: 1053: 183:9
2. Free Rad Biol Med, 2000 Dec 29 (11): 1122-8. Lipoic Acid Decreases lipid
peroxidation and protein glycosylation and increases Na ++K(+)-and
Ca++Atpase activities in high glucose erythrocytes.
3. Neurochem Res , 2010 Dec , 35( 12 ): 1880: 915
4. DiabetesCare. 2009 May; 32(5): 810-2.
5. FrontMed. 2013 Mar: 7(1) 53-9
