Smaller people actually have slower metabolisms since your BMR is related to your size. Recall that when you lose weight, your BMR adapts to compensate for a smaller body.

However, we all know people who can seemingly eat anything they want and not gain weight. Yes, these people annoy me, too! Though you might expect these people to have higher metabolisms, new research suggests that they may actually have genetic variations that are equivalent of hitting the metabolic lottery!

Some healthy people have larger bodies and some healthy people have smaller bodies, and you can be naturally slim and have heart disease or diabetes, just as you can have a larger body and be healthy.

For starters, guard your sleep! Aim for the recommended 7 to 9 hours of sleep each night. If you have trouble hitting sleep targets, you can try establishing some healthy sleep habits. A few to start with: Cut out caffeine after mid-day, create a relaxing bedtime ritual reading and meditation are some ideas , and resist the urge to scroll through email or social media within an hour of bedtime.

Also, be careful with booze, since going above the recommended caps one drink a day for women, two for men , interferes with restorative sleep. The advice to drastically limit sugary and processed foods and focus instead on food in its whole form is a great step towards keeping your microbiome healthy.

Other things you can do: Embrace a variety of fiber-rich foods think: veggies, fruits, beans, nuts, seeds and whole grains since these foods get broken down into chow for the beneficial bacteria in your gut. Also, enjoy some naturally probiotic-rich foods, such as plain Greek yogurt or sauerkraut.

These types of foods plant more beneficial bacteria in your gut. Your microbiome has a huge impact on your overall health so this is good, all-around advice, regardless of your metabolism.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook , Twitter and Instagram. Samantha Cassetty is a registered dietitian in New York City.

For more great tips that make it easier to eat well and live better, follow her on Instagram , Facebook and Twitter. IE 11 is not supported. For an optimal experience visit our site on another browser. SKIP TO CONTENT. News NBC News NOW Nightly News Meet the Press Dateline MSNBC TODAY Search.

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Search Search. Facebook Twitter Email SMS Print Whatsapp Reddit Pocket Flipboard Pinterest Linkedin. May 1, , PM UTC. By Samantha Cassetty, RD. With a focus on personalized care and evidence-based approaches, Elite Medical Associates empowers you to achieve your health goals and unlock your full potential with comprehensive services:.

Gain a deep understanding of your body composition and energy expenditure through our comprehensive metabolic assessments. Our advanced diagnostic tools and expert analysis provide insights that inform your personalized health strategy.

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Likewise, starvation mode means your body clings to fat. In fact, your body is extremely well adapted at holding on to fat. To optimize mitochondria, then, you want to eat the right kinds of foods and eat enough of those foods. Lifestyle factors can also impact your mitochondria.

Environmental toxins lik e pesticides, mercury and radiation, as well as hidden infections and stress can harm your energy system. Your gut microbiome can even be a problem if unhealthy, inflammatory bugs outnumber the good bugs.

These bad bugs release toxins called lipopolysaccharides. You absorb these toxins, creating inflammation and damaging your mitochondria. Anything that causes inflammation and oxidative stress damages your mitochondria.

Fortunately, you have the power to increase the number and function of your mitochondria. Simply put, you have tremendous power over your metabolism and your health. You are never stuck. Skip to content. The Causes of a Slow Metabolism Some of this is genetically determined.

Eat plenty of healthy fats. I provide an extensive plan to utilize these and other healthy fats in my new book Eat Fat, Get Thin. Go for color. While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods.

Colorful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress. Avoid sugar and flour. High-glycemic, high-carb foods put tremendous stress on your mitochondria. In fact, quick absorbed carbs are the biggest driver that damages your entire system.

My Day Detox Diet Program includes low-sugar, delicious foods that kick-start weight loss and overall health. Stop obsessing over numbers.

Quality over quantity becomes key for optimizing mitochondria. If you eat fewer calories than your RMR, your body thinks it is starving. Calculating your RMR is easy.

If you are average size, take your weight in pounds and multiply by If you are very muscular and lean, multiply your weight by If you are very overweight, multiply it by 8. Eating less than your RMR means your body goes into starvation mode. Move more and faster. Research shows high intensity interval training where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating coupled with strength training is an excellent way to make new, improved mitochondria.

Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories.

You can learn more about an effective exercise plan here. Using H nuclear magnetic resonance technology, we tracked and located the disturbances of metabolic networks. Results: Eighty-eight severe TBI patients were recruited and analyzed from December to December , 44 each were assigned in the MTHT and BTHT groups median age, 42 years; The mortality was significantly lower in the MTHT than the BTHT group From these, eight cases of MTHT and six cases from BTHT group were enrolled for metabolomics analysis, which showed a significant difference between the brain and circulatory metabolic patterns in MTHT group on day 7 based on the model parameters and scores plots.

Finally, metabolites representing potential neuroprotective monitoring parameters for hypothermia treatment were identified through H nuclear magnetic resonance metabolomics. Conclusion: MTHT can significantly reduce the mortality of severe TBI patients.

Level of evidence: Therapeutic study, Level I.