Your Metabolic Reset

lean mass metabolism reset weight Jun 06, 2024

 The 30-Day Metabolic Reset


Understanding Metabolic Rate

The Metabolic Rate refers to the rate at which your body burns calories to maintain vital functions like breathing, circulation, and cell production. It can be divided into:

Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain basic bodily functions.

Total Daily Energy Expenditure (TDEE): The total number of calories you burn in a day, including physical activity.


Factors That Influence Metabolic Rate

Increase Metabolic Rate:

  1. Physical Activity:

    Regular exercise, especially high intensity interval training (HIIT) and strength training, increases muscle mass, which in turn boosts BMR.

  1. Nutrition:

    Eating small, frequent meals throughout the day can keep your metabolism active.

    High protein diets require more energy to digest, thereby increasing BMR.

    Drinking water can temporarily boost metabolism.


Lower Metabolic Rate:

  1. Inactivity:

    Sedentary lifestyle and lack of exercise lower BMR.

  1. Age:

    Metabolism slows down with age due to loss of muscle mass.

  1. Diet:

    Skipping meals and severe calorie restriction can slow down metabolism as the body enters a conservation mode.

  1. Sleep Deprivation:

    Poor sleep can negatively impact metabolism and increase cravings for unhealthy foods.

How Different Factors Influence Metabolic Rate

Thinking & Mental Activity:

Mental tasks (Thoughts) and stress can increase the production of stress hormones like cortisol, which can affect metabolism. Chronic stress can slow metabolism by altering hormone levels.


Breathing & Oxygen Intake:

Proper breathing techniques, like diaphragmatic breathing, can improve oxygen flow and aid in efficient energy use.



 Thyroid hormones (T3 and T4) significantly influence BMR.

 Insulin regulates blood sugar levels and fat storage.

 Cortisol, the stress hormone, can slow metabolism when chronically elevated.

Serotonin and similar hormones activated in calm breathing can help offset stress hormones.


Feelings & Emotions:

 Positive emotions can boost metabolism through increased physical activity and better sleep.

 Negative emotions and chronic stress can lead to hormonal imbalances that lower BMR.



 Regular physical activity, adequate sleep, proper hydration, and balanced nutrition can optimize metabolic rate.


Fueling the Body:

 Consistent intake of healthy foods prevents metabolic slowdown.

 Starvation diets and irregular eating patterns can lower BMR as the body conserves energy.



Quality sleep is crucial for maintaining a healthy metabolism. Poor sleep can disrupt hormonal balance and slow down metabolism.


 Staying hydrated is essential as dehydration can slow down metabolic processes.


 Sample 1400-1500 Calorie Meal Plan for a Metabolic Reset

 Daily Calorie Distribution

 Breakfast: 350 calories

 Lunch: 400 calories

 Dinner: 450 calories

 Snacks: 200300 calories

Meal Plan Example


 Greek Yogurt Parfait

   1 cup Greek yogurt (150 calories)

   1/2 cup mixed berries (35 calories)

   1 tablespoon chia seeds (60 calories)

   2 tablespoons granola (105 calories)

 Total: 350 calories



 Chicken and Avocado Salad

   4 oz grilled chicken breast (170 calories)

   1/2 avocado (120 calories)

   2 cups mixed greens (20 calories)

   1/2 cup cherry tomatoes (15 calories)

   2 tablespoons olive oil and lemon juice dressing (75 calories)

 Total: 400 calories



 Quinoa and Veggie Stir-Fry

   1 cup cooked quinoa (220 calories)

   1 cup mixed vegetables (broccoli, bell peppers, carrots) (80 calories)

   3 oz tofu, cubed and sautéed (150 calories)

 Total: 450 calories



 Apple with Peanut Butter

   1 medium apple (95 calories)

   1 tablespoon peanut butter (90 calories)

 Total: 185 calories


 Hummus with Carrot Sticks

   2 tablespoons hummus (60 calories)

   1 cup carrot sticks (50 calories)

 Total: 110 calories


 Effects of Alcohol on BMR

Alcohol and Metabolism:

 Alcohol can negatively impact metabolism in several ways:

   Caloric Intake: Alcohol contains 7 calories per gram, which can add up quickly.

   Fat Storage: The body prioritizes metabolizing alcohol over other nutrients, which can lead to increased fat storage.

   Hormonal Balance: Alcohol can disrupt hormonal balance, affecting metabolism and appetite regulation.

 Sleep Disruption: Alcohol can interfere with sleep quality, which is critical for maintaining a healthy metabolism.


Healthy Food Examples High in Fiber, Whole Grains, Lean Protein, and Healthy Fats

High Fiber Foods:

Fruits: Apples, berries, pears

Vegetables: Broccoli, carrots, spinach

Legumes: Lentils, chickpeas, black beans

Whole Grains: Oatmeal, quinoa, brown rice


Lean Protein:

 Poultry: Chicken breast, turkey

 Fish: Salmon, tuna

 Plant-Based: Tofu, tempeh, edamame


Healthy Fats:

 Nuts and Seeds: Almonds, chia seeds, flaxseeds (though nuts were excluded per a previous restriction, seeds are still a good option)


 Olive oil




Sample Recipes

Power Bowl Recipe


 1 cup cooked quinoa (220 calories)

 1/2 cup black beans (110 calories)

 1/2 cup corn (70 calories)

 1/2 cup diced tomatoes (15 calories)

 1/4 avocado (60 calories)

 2 tablespoons salsa (10 calories)


  1. In a bowl, layer the quinoa, black beans, corn, and diced tomatoes.
  2. Top with avocado slices and salsa.
  3. Mix well before serving.


  1. Flatbread Pizza Recipe (5 Ways)

 Base Ingredients:

 1 whole wheat flatbread: 120 calories

 1/4 cup marinara sauce: 35 calories

 1/2 cup shredded mozzarella: 80 calories



  1. Veggie Lover’s: Add 1/4 cup each of bell peppers, mushrooms, and onions.
  2. BBQ Chicken: Add 3 oz shredded chicken, 2 tablespoons BBQ sauce, and 1/4 cup red onions.
  3. Margherita: Add 1/4 cup fresh basil and 1/4 cup sliced tomatoes.
  4. Greek: Add 1/4 cup feta cheese, 1/4 cup olives, and 1/4 cup spinach.
  5. Love Your Heart Meat Lover’s: Add 2 oz turkey pepperoni and 1/4 cup sliced bell peppers.



Resetting your metabolism involves a combination of proper nutrition, regular physical activity, adequate hydration, and quality sleep. By following a balanced meal plan and making informed choices about your lifestyle, you can optimize your metabolic rate and improve overall health. Remember, consistency is key to seeing long-term benefits.

For support in understanding your specific calories needs and a Metabolic Reset Meal plan, reach out with a list of your food preferences and or intolerances and schedule a session that will help you get that started!   [email protected]   780-814-2983   (text or call)

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