Minimizing Metabolism to Maximize Health
By Julieanna Hever, M.S., R.D., C.P.T.
We are constantly told that we need to rev up our metabolisms in order to burn calories, stay lean, and maintain health. This is completely misleading. Throughout history, scientific experiments have confirmed that animals live longer when kept on a calorie-restricted diet. We have also seen in the literature that slimmer people tend to be healthier overall. What we can extrapolate from this data is the fact that the slower the metabolism, the more slowly we age. There are several factors that have a role in this process.
One of these factors is logical: the more food you eat, the harder and more frequently the body has to digest and assimilate these nutrients. Digestion and absorption require approximately 10% of total body energy requirements, and this is energy that gets pulled from basic metabolic functions. In other words, the less time your body has to work on digestion, the more time it can focus energy on repair, healing, and other metabolic processes necessary to sustain health.
Another concept that is critical to understanding metabolism is that of free radicals. These are highly reactive compounds that are created by normal processes of living as well as from environmental stressors, such as radiation, pollution, exercise, etc… The free radical theory of aging, proposed by Dr. Denman Harman in the 1950s, states that age occurs from the damage due to free radicals over time. Ironically, the molecule that keeps us alive is the same one that ages us. Oxygen is what we require to breathe and function, and it also causes the body to deteriorate. This can be likened to the difference between an apple when it is initially cut in half and what it looks like an hour after exposure to the air (brown and mushy). This is the process of oxidation. During exercise, we consume more oxygen because of increased respiration; this increases both the effect of oxidation and the body’s exposure to free radicals, which are formed due to the excess oxygen intake. Of course, we know that exercise has limitless benefits and is critical for optimal health. Still, this is a side effect that happens to occur.
There are two tremendously powerful reasons why a whole foods, plant-based diet can counteract and slow the process of free radicalization in the blood. First, plant foods are full of antioxidants and phytochemicals that specifically target free radicals and neutralize them. Second, one of the most potent findings in slowing the process of aging and disease is the use of calorie restriction. Reducing the amount of food that is consumed suppresses the development of many diseases and increases lifespan by decreasing the damage and stress caused by oxygen. Whole, plant foods are naturally low in calories and are satiating due to their high fiber and nutrient content.
The message here is contradictory to what we are taught and to how society functions. Ultimately, to decrease your risk of most diseases and to increase lifespan, you must eat a diet that is based in whole, plant foods. To take this to the next level, it is critical to eat only as much as is truly necessary, eating only when hungry and stopping before the feeling of over-fullness occurs. Some experts recommend stopping the consumption of food at an early hour each night so that you may complete digestion before sleep and have the night to heal, recover, and fight disease processes. Instead of forcing yourself to eat because it is meal time or because others are eating, wait until your body truly feels hungry—then provide nutritious, whole, plant foods to your prepared digestive system.
Julieanna Hever, M.S., R.D., C.P.T., is a Registered Dietitian and ACE-Certified Personal Trainer who has owned To Your Health Fitness and Nutrition in Southern California for more than twelve years, practicing personal training and nutrition counseling. Julieanna counsels, writes and lectures about the miracles of plant-based nutrition. She is now an instructor for Dr. T. Colin Campbell’s eCornell Plant-Based Nutrition Certification Program. To learn more, please visit Julieanna on her website and her blog.
29 Comments
Oh–but I might add–at least at one point, she ate raw foods. So who knows…
This post depressed me. I keep trying to get more exercise to age more?
Glenda, I had the same thought. But I guess the take away is to eat lots more foods with antioxidant power!
Mr. Iyengar says not to run or work out for health and fitness, it’s too hard on the heart and body. He recommends walking and yoga of course! Look at him for the proof in the pudding!
I love walking and yoga. I think that they are both great forms of exercise and when you think of people from past generations they probably walked a lot and they were naturally slim. I do think other forms of exercise are great too, but has it all just a fad thing?
I wonder about how many calories we do actually need and protein and carbs. Could there really be a number that fits most people? I think listening to our bodies is key. I eat A LOT of fruit and grains and veggie soups and sandwiches. I guess it is all pretty low-calorie stuff, but I don’t feel deprived. I wonder how much the numbers really count.
WAIT! Hold the press! This does not in any way mean that exercise is not excellent for you. Exercise is incredibly important and helps your body in innumerous critical ways. You are faced with free radicals while sitting still, when in an airplane, while consuming chemicals, in the shower, etc. Oxidation is not something exclusive to exercise. On the contrary, we need exercise to keep our immune systems strong in order to fight all of the other challenges it is faced with each day! Please understand that the thesis of this article is that burdening the metabolism with more food than is necessary takes away energy that should be spent recovering and repairing cellular damage that occurs regularly.
Please let me know if this makes sense. It is an obscure concept that took me years to somewhat understand. It is contrary to what we have always known as truth. The following statements are withstanding facts that are inarguable based on the science: Exercise daily to be healthy; consume the majority of your calories from fresh, whole, plant-foods. What I am adding to this list is to try not to eat until you are full…just until you have had enough and feel good. This is easier on the system since digestion requires a large amount of energy and attention.
I completely understand. I guess the part about the exercise creating free radicals sort of stood out for some of us. But I do understand what your point was — and it was a point well taken I might add. Thanks for the insight! Pam
I don’t think today we have to worry too much about over exercising. We were built to move and we generally don’t move as much as we should. As for the eating, I think everyone is different. I believe that we all need the “recommended” amount of food.
I meant, I DON’T believe that we all need the recommended amount of food. I’m think you are right- a lower calorie diet based in fruits and vegetables is key. I actually think the “lower calorie” diet they recommend on a lot of health websites is still too high.
I don’t think there’s anything wrong w/ exercising and try to run 4 miles a day about 6 days a week–nothing major. But I once was a marathoner, and I kept seeing my marathoning friends get cancer, and I even heard something reported on a link between long distance runners and cancer. I think there are always counter studies–and there may have been some, but still, I’ve always wondered about over-exercising and the effects of it. The Iyengar quote sounds interesting.
I TOTALLY agree that we don’t NEED exercise to be healthy. As long as you’re an active person that’s not sitting in front of a computer ALL day long. Looking after my kids keeps me fit and cleaning my house, too. BUT, sweating is good for keeping you sane! :)
AND yes, exercise creates free radicals and the need for more food. This means if you’re not eating totally healthy and mainly raw and plant-based foods, your body is asking for more bad stuff (our SAD diet).
Anyways, Julieanna – I totally get it! LOVE that you wrote about this.
I would highly argue what you are proposing.
I will say when I was in the best shape of my life to compete in bodybuilding – I was not on a lo-calorie diet, in fact, some days I consumed 8 meals at day & my body was at it’s leanest ever & smallest size it had ever been…a size 2 at 125 lb’s & I was ripped – & my clothes were falling off of me – when I have always been a size 4-6 in my lifetime at 135 – 140, but the shift from fat mass to lean mass was insane
And again some days I consumed a lot of calories, so many meals I was SICK of eating –
And my nutrition program design was done by a PhD in Nutrient Biochem who is a peer reviewed on nutrition research & is the consultant to the Olympics, PGA, NFL, & NHL on nutrition for optimal performance of the body & for athletes
I had the least amount of fat on my body in my lifetime, and I was all muscle & the strongest
I could crank out 15 pull ups as a woman unassisted like it was a cake walk…
And my metabolism was at it’s HIGHEST
So I would respectfully beg to differ ;-)
Heather B. Dube’ | Health & Body Mastery Mentor
Board Certified Holistic Health Practitioner; Nutrition Coach; Figure Competitor; Private Trainer
In regards to this para above –
One of these factors is logical: the more food you eat, the harder and more frequently the body has to digest and assimilate these nutrients. Digestion and absorption require approximately 10% of total body energy requirements, and this is energy that gets pulled from basic metabolic functions. In other words, the less time your body has to work on digestion, the more time it can focus energy on repair, healing, and other metabolic processes necessary to sustain health.
Check out Dr. John Berardi, PhD’s current nutrition research on the G-Flux principle.
Optimizing the body is not about consuming LESS calories, it’s about consuming the majority of your calories from foods that are yes lo-calorie, but nutrient-dense so that your body can utilize 100% of what you’re putting in your mouth to recreate itself with – make more cells, muscle, tissue, bones, etc.
IF you don’t give it those things to work on digesting that the body cannot regenerate itself & fight illness, strengthen immunity, and counter the aging process naturally.
And of course the macronutrient profile should shift dependent on both the client’s health goals & the energetic demands of their lifestyle & on their physical body.
Throwing a counter mindset into the hat for you! You’ll enjoy his research if you review it I’m sure!
Best, H
Heather B. Dube’ | Health & Body Mastery Mentor
Board Certified Holistic Health Practitioner; Nutrition Coach; Figure Competitor; Private Trainer
Eating healthy foods and doing proper exercise everyday can lead you to a physically fit body.
body building is one way of having a physically fit body.It enhanced your muscles.
Want a healthy body? Eat healthy green leafy vegetables, Exercise regularly.
It only depends to the person who really wants to have a healthy physical body. If he really wants to get the figure of a healthy body. I suggest to eat low fat foods.
Yes I totally agree that it only depends to the person. If he really wants to healthy personality
If your planning or aiming for a perfect body, I think you should set your mind fist. Set your mind not to be tempted by those fatty foods around you.
Having a healthy and physically fit body is very important to each person.
I agree of exercising regular and also if your exercising do it on a proper, don’t do it on improper way.
Exercise is useful in preventing or treating coronary heart disease, osteoporosis, weakness, diabetes, obesity, and depression. Range of motion is one aspect of exercise important for increasing or maintaining joint function. Strengthening exercises provide appropriate resistance to the muscles to increase endurance and strength. Cardiac rehabilitation exercises are developed and individualized to improve the cardiovascular system for prevention and rehabilitation of cardiac disorders and diseases.
Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is utilized to improve health, maintain fitness and is important as a means of physical rehabilitation.
Before beginning any exercise program, an evaluation by a physician is recommended to rule out any potential health risks. Once health and fitness are determined, and any or all physical restrictions identified, an individual’s exercise program should be under the supervision of a health care professional.
I suggest body building exercise. It benefits a lot on your body. Try body building exercise.
low fat foods are very necessary for our well being, our bodies just hate fats ..
I always think about endurance athletes–and even Martina Navratilova. She has always looked older than her years, but has a very fit body that has endured tons of exercise. It will be interesting to see if her life is long and healthy–just to see what the long term effects of a life of excessive exercise are.
March 31, 2010