How To Actually “Boost” Your Metabolism... 

The phrase “boosting your metabolism” might sound like one of those promises offered by fad diets and supplements and fat loss hacks but you can actually alter your metabolic rate and metabolism might not be what you think it is.. 

Your metabolism is the total of every single chemical reaction in your body.. so it’s quite complex! 

But in very simple terms we can break it down into 3 key components: your basal metabolic rate (accounts for 60% of your calories burned) is the number related to the calories used by your body every minute to simply keep existing. E.g you bingeing on a new Netflix series while slumped on a sofa still requires energy! 

The myth that seems to perpetuate is that people who are overweight or obese have a slow metabolism, and that the slow metabolism is the cause of weight gain. The truth is unless you have a specific medical condition like an underactive thyroid, this is unlikely to be the case. In fact the more weight you have, the greater your resting metabolic rate compared to someone at a lower weight on average. 

The next component of metabolism is the thermic effect of food; the energy required to metabolise various foods you eat – this accounts for around 10% of the overall energy expenditure. The third component is energy burned through physical activity. 

Here are some of the most effective ways to manipulate your metabolism to expend more calories: 

1. Resistance training: the more muscle mass you have, your basal metabolic rate (the calories burned at rest) is higher. Lifting weights consistently and building muscle offers a greater post exercise oxygen consumption (EPOC) which means your body taps into existing energy stores in the form of fat to burn more energy. Targeting the biggest muscles offer the most bang for your buck – your gluteus maximus and back 

2. Eat more protein and fibre: if you’re planning on strength training, to build muscle you need to supply enough substrate or raw materials to your body to optimise this in the form of protein (amino acids). Additionally both protein and fibre have a higher thermic effect, i.e. more energy required to digest these than carbs or fat. E.g. if you eat 1000 calories of protein you burn around 300 calories simply trying to digest it and 200 calories digesting fibre versus just 100 calories with carbs or 30 calories with fat. This is why both protein and fibre when prioritised are excellent tools for weight loss and maintaining muscle mass.  

3. Don’t do crash diets: Your body is a well calibrated machine. If you opt for crash diets and take in far less energy than you typically consume, your body recalibrates by dropping levels To the satiety hormone leptin and raises the hunger hormone ghrelin thus stimulating more appetite to try and destabilise your crash diet aspirations. So play the long gain and focus on healthy habits instead of just focusing on severe restriction in diet. Instead of looking at just dropping weight, view it as a lifestyle change journey long term. 

P.S if you want to learn more interesting things about human health, grab my book here: 

p.p.s if you’ve already got it, drop a review on Amazon please! 

Cold Weather Might Actually Cause More Colds!! 

I heard it from my parents countless times when I was younger (and even now when I’m a doctor of over 11 years!) - “don’t go out in the cold , you’ll catch a cold!” 

I used to simply brush this off as an old wives' tale but curiosity having got the better of me I decided to peruse the science of this again and....the old wives' tale might have some scientific support behind its claim!! 

One of our first lines of defence against pathogens is the nostrils and this is also somewhat of a weak spot as it allows microbes an easy access point to our moist delicate innards. 

In the cold weather, inhaled cold air cools the nasal passages, which can reduce the effectiveness of the immune system in the respiratory tract.

A 2015 study in Proceedings of the National Academy of Sciences found that cooler temperatures impair the antiviral defense mechanisms in nasal epithelial cells, making it easier for viruses like rhinoviruses to replicate! Who knew... 

Additionally, many respiratory viruses, such as influenza, remain more stable and infectious in cold, dry air. 

A study published in Nature Communications (2007) found that influenza virus transmission is enhanced in colder temperatures and low humidity because the lipid (fatty) envelope of the virus is more stable in these conditions. 

Cold weather often coincides with low humidity, which dries out the mucosal lining of the respiratory tract. Dry mucosa is less effective at trapping and expelling pathogens, increasing susceptibility to infection! 

The cold air also slows down the action of cilia (tiny hair-like structures in the respiratory tract that help move mucus and trapped pathogens out of the body). This allows viruses to remain in the respiratory tract longer, increasing the chance of infection. 

Of course cold weather also drives people indoors, leading to increased crowding in enclosed spaces. Poor ventilation in these spaces facilitates the spread of airborne viruses like the flu and common cold. 

There are also seasonal behaviour changes at play. During colder months, shorter days and reduced sunlight exposure lead to lower levels of vitamin D. We know that Vitamin D plays a critical role in immune function, and deficiency has been linked to an increased susceptibility to respiratory infections. 

I might need to look back at all the myths I was fed when I was younger and laughed them off on my high science horse and look to (maybe?!) backtrack and apologise to my parents! 

4 Minutes of Walking Halves Heart Attack Risk?! 

Yes, you read that right. 

A new study published in the British Journal of Sports Medicine showed that daily bursts of physical activity lasting under a minute could culminate in big returns, particularly in the cohort of middle aged women. 

Analysing data from over 22,000 participants in the UK biobank project, it was found that women who undertook 3.5 minutes of short vigorous activity daily were nearly 50% less likely to have had a major cardiovascular event.

Men also found some benefits from this same activity; with over 2 minutes of vigorous activity, it was associated with a 11% reduction for major cardiovascularlsr events (MACE) and with 6 minutes of vigorous daily exercise there was a 16% reduced likelihood in MACE 

Getting started could be as briskly climbing stairs, carrying heavy shopping, running around with a pet or child or even power walking! 

3 Things I Wish I Paid More Attention To In My 20s: 

1. The goal is to climb the mountain, not count rocks along the way: It’s easy to get side tracked from the main goal and distracted by things along the way. There will be challenges you face in life in every goal you aspire to but don’t let these hurdles overwhelm you.

2. The good old days are now: You know those moments of absolute boredom, the mundane events, the banality of laying on a sofa with no cares except what TV show you’re going to watch? Yeah that’s boring but it’s something you will crave one day. Respect and cherish those moments now because they’re precious.

3. Assume the best in others: It’s so easy to get frustrated with little things in life; a slow driver on the road for example. Why do we assume that they are driving slow to annoy us? Could we shift our perspective and give them a reason for this – are they driving with a dog? A small child? Maybe carrying delicate cargo so they have to drive slow? The next time you’re driving or at work or in everyday life – if a scenario crops up that makes you reactive... stop and give someone the benefit of the doubt in the absence of all other facts and assume the best. You will thank yourself for it. 

Why Humans Love Spices.... 

I love random tidbits of information particularly as it relates to human history. 

I love spices in my food and I suspect most humans do. But why? 

The theory of Darwinian gastronomy suggests that human preference for spices is actually an evolutionary adaptation due to the antimicrobial and preservation properties of various spices which helps to protect against foodborne disease and pathogens. 

Several spices contain compounds which can slow or inhibit microbial growth thus reducing food spoilage and allowing food to be stored for longer periods of time thus offering a survival advantage especially in hot climates where the risk of food spoilage is higher thanks to rapid bacterial growth. 

Perhaps over time natural selection may have encouraged the survival of those who had a taste preference for spicy foods as these cohorts would have lower incidences of food poisoning and a higher “fitness” thus ensuring the continuity of spice enjoying genes! 

FYI the spices or foods with the best bacterial inhibition properties are the alliums like garlic and onion closely followed by all spice, oregano and thyme. 

What a Doctor Eats To Keep The Gut & Immune System Healthy This Winter... 

1. I love garlic and as a food that contains potent antioxidants and other anti inflammatory compounds it can be a helpful adjunct to your diet. One of the key components in this allium is the chemical allicin. To ensure it is fully activated ensure you cut it and let it sit out for at least 10 minutes before adding it to your cooking! 

2. Your gut microbiome is the largest part of your immune system internally and if you have a compromised gut, it’ll affect your immune system. So this winter try to slowly bring up your fibre intake, specificallyy your consumption of prebiotic fibres – think inulin from things like garlic, onions, apples and resistant starches from cooked and cooled carbohydrates 

3. Stop the beige diet and sprinkle in some colour. Colour in food usually implies a rich source of antioxidants which can exert anti inflammatory effects throthroughout the body and provide protection for the gut barrier and positively influence the microbiome. So instead of opting for a gastronomical palate of a 5 year old, experiment with foods that are red, blue, purple to get in some extra polyphenols and antioxidants. 

P.s check out the Dr Karan Explores podcast to learn more about gut health and listen to insights from world leading experts about different subjects!