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Today we are going to be focusing on a topic that I often get asked about- weight loss. (I’m doing this via an actual tool; the Lumen device; Lumen Weight Loss Reviews).

However, instead of focusing on the physical shedding of weight in order to simply become smaller, which I do not like to promote, we are going to talk about ways in which you can achieve a metabolism boost.

By supporting your metabolism you can promote full body health and help your body be able to use the calories that you put in it.

It’s all about optimizing digestion.

What is Metabolism?

Metabolism is the energy that your body requires to run its cellular processes.

This ranges from functions as large as fueling your digestive system to the most tiny cellular reactions that promote neuron firing across your body.

Metabolism is often broken down into three categories- the energy it takes to move, the energy used to physically digest food, and your basal metabolism (the energy to perform all subconscious functions.)

Our entire body is run on energy and without it we would not be able to survive.

Some examples of metabolic use are:

• walking on the treadmill- energy is needed to contract muscles and move forward
• digesting a meal- energy needed to break down the nutrients you just consumed (a lot of people overlook this but eating actually does require previous fuel)
• sleeping- your body is burning energy to sustain your breathing, heart rate, and blood flow while you are sleeping

What is Our Energy Source?

Our energy comes from the food we eat.

You may have heard the saying, “food is fuel,” which could not be closer to the truth.

The nutrients we put into our bodies everyday are broken into food for our cells and released in the form of energy throughout our entire body.

The calories that we get from our food are scientifically referred to as kcal. This is a measure of ENERGY that the food provides our body.

So calories are not just random numbers, but actually a measure of how much that particular food is going to feed our cellular processes.

For instance, if we look at some of the macronutrients, we can see how much energy they give us per gram of food.

• fats- 9 kcal/ gram
• carbs 4 kcal/gram
• proteins 4 kcal/gram

Fat obviously provides the most energy per gram, which is why it is often referred to as the “satiation” macronutrient.

Fats have a high ability to decrease hunger and provide lots of cellular energy over the period of digestion. While macronutrients do not contain calories, they still act as critical components of cellular processes, so do not overlook them!

Boosting Your Metabolic Rate

Our basal metabolic rate is the energy that our body takes to preform every function (besides digestion) when you are at rest.

When someone refers to themselves as having a “high metabolism,” that simply means that their body burns more fuel to sustain itself.

Although many people think that you are stuck with your metabolic rate for life, there are actually several ways you can improve your baseline rate.

Bump up the protein content

Protein has actually been shown to have the highest thermic effect of all the macronutrients, meaning that it takes the most energy to properly digest. This can help boost your metabolism after consuming it.

Protein also is very satisfying and can help you feel satiated for a long time after eating it.

My recommendation is to make sure you are adding a protein source to every meal if possible. The average adult should be eating about 50 grams of protein a day, so roughly 17 grams per meal. Keep this in mind for optimizing your metabolic rate.

Note: I eat far more than 50 grams of protein per day.

Engage in low-impact exercise

I will ALWAYS recommend low-impact exercise to anyone wanting to improve metabolism. Lean muscle actually is able to burn more energy than fat, so toning up can help significantly improve your resting rate.

I personally love going on long walks, but yoga, hikes, tennis, and other forms of exercise are also great.

My biggest advice is just to GET ACTIVE.

Aim to move your body for at least 30 minutes a day if possible. This can be in whatever way feels the beat to your personal body.

Overdoing it can be just as bad as not working out at all, so aim to find a middle ground somewhere along the way.

Note: Now that my gut is healed, I do engage in more intense training sessions 1-2 times per week. But even today, I listen to my body. For example, I did an intense workout a day ago. I will not do one today and am not likely to do that one again until at least 4 days from now.

Prioritize sleep

Believe it or not, but sleep quality also affects metabolic rate.

It can also positively impact the hormones that help you regulate your appetite, which can lead to an inability to truly feel “full.” If you sacrifice your sleep, you also sacrifice the functioning of your entire body.

Aim for 8-9 hours of good quality sleep each night to see the benefits.

Note: Sleep is critical for gut healing. In fact, if you want to see a sleep and gut healing study I personally conducted, check THIS out.

Aim for three meals a day

Do NOT skip breakfast and I mean it. Eating breakfast helps jumpstart your metabolism for the day, as well as promoting further feelings of satiation throughout the day.

For the best metabolism-boosting breakfast I recommend pairing carbohydrates with healthy fats and a source of high protein.

This combination not only wakes up your digestion, but it also promotes cognitive health and better concentration throughout the day.

Eating actually does burn energy, so avoiding a meal isn’t doing your body any favors.

Note: Even if you practice Intermittent Fasting (which I do, and the next topic!)

Intermittent Fasting

Although I 100% do not think this is a good option for everyone, it has been shown to be effective for metabolic rate.

Fasting for a set time period in between meals helps not only support optimal digestion, but allows your body to continuously burn calories through the digestive process.

By constantly snacking and putting new nutrients into your body, you do not optimize the full caloric burn of the digestion process. I personally like to take 3-4 hours in between each meal to really support my body’s ability to break down nutrients and boost metabolic burn.

Sources: HERE and HERE

Note: HERE is exactly how I practice both Intermittent Fasting + Meal Spacing for optimal digestion (what worked best for me to heal my SIBO and keep it gone — almost 5 years and going strong).

Eating For Metabolism

The best way to eat for your metabolism is to aim for high satiation meals. This means including macronutrients that help you stay full for longer periods of time without sacrificing the nutrient content you are receiving.

Here are the THREE things you need in every meal to optimize your fullness and metabolism.

Protein

As I mentioned before, protein takes the most energy to burn out of all the macronutrients.

This means that your body burns the highest level of calories trying to digest protein into its smallest pieces.

Protein is also extremely filling as it reduces the hunger hormone ghrelin naturally. It also promotes the release of peptide YY, another hunger hormone that creates a feeling of fullness.

Note: I understand that in the Gutsy community, it can be hard to break food down. But it is truly important that we are getting all of: proteins, fats, and carbohydrates. So when you need help, I created Break Down. It’s a digestive enzyme with HCL and is clutch for the Gutsy women.

Fat

Fat may get a bad reputation, but it is a saving grace when it comes to metabolic health.

The fat molecules carry the hormone leptin, which reduces hunger cues in the body. Fat is one of the most satiating things we can eat and keeps us full for hours after we eat it.

Some of my favorite sources of healthy fats include unprocessed dairy, yogurt, avocados, oils like coconut, avocado, olive, and seeds. All of these can easily be incorporated into your meal of choice.

Carbohydrates

Carbohydrates are a great source of quick energy that jumpstart digestion.

They are the brain’s preferred energy choice and help your nervous system function optimally.

Carbohydrates also directly improve metabolism, especially the carbs high in resistant starch. They release fatty acids and promote higher basal metabolism rates.

Foods high in resistant starch include:

• beans
• peas
• lentils
• oats
• rice (but only once it’s been cooled)
• potatoes

All of these are great options for supporting your metabolism.

Here are some easy meal ideas to get you started:

• gluten-free oatmeal with almond butter, pea protein powder, and berries
• quinoa wrap tacos with beef, avocado, sour cream, and mixed veggies
• pho with chicken broth, cooked veggies, and rice noodles

It really is incredibly easy to make meals that support your metabolic rate. Once you know the formula, you can really make any meal check the boxes!

Other foods that have been shown to increase metabolism are:

• foods high in minerals such as meat, seafood, and nuts
• chili peppers
• coffee
• tea, especially oolong and matcha
• beans and legumes
• ginger
• apple cider vinegar
• MCT oil

Sources: HERE and HERE

How I Improved My Own Metabolism

One sure fire way to support your metabolism is to support your gut.

Your gut is responsible for the synthesis of thyroid hormones that play a HUGE role in both metabolic and hormonal action.

Even though I had previously incorporated some of these previous steps, I noticed the biggest difference once my gut starting feeling better. I was able to eat more without feeling weighed down and my appetite significantly increased.

Changing the way that I ate, exercised, and slept all made a huge difference in both my gut and entire body. By making lifestyle swaps and supporting my gut, I was able to feel better on so many different fronts.

Here are some of the top lifestyle swaps I made:

• eating well-rounded meals high in protein, fat, and carbs
• participating regularly in low-impact exercise that made me feel energized not exhausted
• getting at least 8 hours of sleep every night
• rebalancing my gut through a mix of medicine and herbals

I have documented my struggle with SIBO extensively on the blog, so if you want more on that check out THESE links. They go through the step by step actions I took to knock out my SIBO and rebalance my gut microbiome.

Benefits of Better Metabolic Health

Believe it or not but metabolic rate affects much more than just your weight.

An increased metabolic rate can help to support:

• better sleep
• increase in lean muscle
• better weight maintenance
• energy levels
• athletic performance

All of these can help to make your day to day life more enjoyable, as well as support the ability of your body to respond to movement.

With an increased metabolic rate, you can help your body have the ENERGY and the fuel it needs to feel your best.

Sounds like a win-win to me, yes?!

Mindset Challenges

Now, when it comes to metabolism, you need to ask yourself why you are engaging in these activities.

If it comes from a desire to lose weight, make sure to talk to a doctor first. Weight loss is not needed for everyone, especially not those with a disordered eating past.

Boosting your metabolic health should come from a desire for your body to FEEL better. Engaging in these activities helps your body more efficiently use the fuel you give it, and it can help you to reconnect with your natural hunger cues.

Since this can be a triggering topic I challenge you to ask yourself “am I doing this for the right reasons?”

The right reasons mean:

• a desire to improve digestion and better support the body’s needs
• a desire to FEEL better
• a desire to help with your body’s natural cellular energy processes

Lumen Weight Loss Reviews (How You are Processing Certain Foods / Macronutrients)

Click HERE to save this post on Lumen Weight Loss Reviews for later.

Here is where one of new favorite products comes in, Lumen. This is the first portable device that tracks real time metabolic rate and creates personalized meal plans.

All you have to do is take one single breath and exhale into the Lumen. It gives you a lumen score, which can help guide your eating recommendations for the rest of the day. These real-time insights give you information about YOUR body right in THAT particular moment.

Sound too good to be true? Well it’s actually scientifically backed.

The Lumen device tracks the carbon dioxide concentration in your breath and uses this data point to determine if your body primarily uses fats or carbs as its fuel source. By discovering which your body prefers, you can switch over your macronutrient consumption to more accurately fit what YOUR body craves. This is referred to as your respiratory exchange ratio, and it forms the foundation for your metabolic health. It compares the amount of oxygen to the amount of carbon dioxide in your breathe and uses this information to connect the dots about your digestion and metabolism.

Other benefits of this highly useful tool include:

Personalized diet plan

Gives you recommendations for what to eat based on individual metabolic state. This helps you optimize the food you are eating.

Real-time metabolic insights

Daily information about your metabolic rate and how it is changing over time.

Tailored eating plans

Low-carb or high-carb recommendations based on movement levels in combination with data about your own body.

Lumen comes with the lumen app that makes all of this information incredibly easy to access. It links with the device to give you up to date information on your own body and metabolism.

PROS	CONS
intuitive, simple to use	triggering if you have a past eating disorder history
personalized for YOU
syncs with your Apple watch

Who Should Use Lumen?

Lumen is a valuable tool for anyone, as the health benefits are helpful for anyone. It can help improve overall health and provide metabolic flexibility in any individual.

This can be great for:

• anyone looking to improve physical activity
• someone wanting a personalized nutrition plan
• someone wanting to have an easier time building lean muscle
• professional athletes trying to optimize energy levels
• those looking for any strides towards better health

Lumen is the first device of its kind to provide this kind of insight into not only fat burning, but also our body’s way of digesting macronutrients.

It is truly a great tool for anyone looking to bump up their overall health.

Lumen and Weight Loss

Again, for the 7,000th time, while weight loss is really not something I like to talk about in my blog, it can be one of the by-products of boosting your metabolism.

I personally find weight loss to be slightly triggering and I know others may as well, so avoid this section if needed.

Lumen does encourage healthy weight loss by teaching you not only how to optimize metabolism, but also how to eat for your body. If you know how your own body burns macronutrients, you are more likely to optimize this fuel and burn more calories.

Personal Experience with Lumen

Alright, so now you’re wondering, “…..but do you have the lumen metabolism tracker?”

And the answer is, “Yes.”

I do not ever work with brands on a paid basis unless I have the product in hand and/or have used it in the past.

Therefore, as I was setting it up, I took an entire series of screenshots to show you the process + information you, too, will receive.

Here you go….

Now, here are some notes and different things to share with you from personal experience:

1. I have an Apple Watch, so if you do, too, you can have the two devices easily sync.
2. To that extent, the Lumen handheld device also connects with all your stats via Apple health.
3. I measure my breath, as should you, first thing in the morning. It was definitely an accurate reading for me.
4. Lumen is fantastic to work with and they are ready to help with whatever you need + they offer a 30-day money-back guarantee.
5. You can track your food intake if desired. This is not that important to me.
6. To that extent, you can get a daily nutrition plan from them as well. I am not as concerned with that; you might be.
7. Measuring your levels through the device is easy: you’ll take a deep breath in, blow – hold your breath, then release the air into the device. It is literally as painless is that.
8. The device is not cheap, but also, you get what you pay for. It is an expensive device with massive value. And I appreciate that. (BTW – remember you’ll save 10% off your own device when you use code GUTSYGIRL at checkout.)
9. I celebrate women in the Gutsy community; always have an always will. This is another reason I love the company, in general; the Lumen founders are women, twin sisters in fact. “Lumen began with twin sisters Merav and Michal – two Ironman winners, and PhDs in physiology. As scientists and athletes, they were passionate about developing a way to provide personalized nutrition, but knew the only way to measure metabolism was costly and time consuming.”
10. More questions?! The Lumen website has a huge FAQ, customer support, videos, and more!

Any questions? Leave them in the comments below and I’m happy to answer!

If you liked this post on Lumen Weight Loss Reviews, you might also enjoy:

1. FoodMarble AIRE Device Review
2. Foods that Cause Bloating During Period (Episode 82: gut health and menstrual cycle)
3. Personalized Weight Loss Plan for My Body

Disclosure: This is a paid, sponsored post in partnership with Lumen. All opinions started here are 100% my own. I appreciate your support, as this compensation helps with expenses to keep this website up and running, and for me to continue sharing all that I can with you. Additionally, if you choose to purchase after reading this full lumen review, you will save 10% by using code GUTSYGIRL at checkout when you use THIS link. But this means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. All opinions remain my own. For my full disclaimer and disclosure click HERE. Thank you for your support!

Xox,
SKH