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Metabolic slowdown and why you should care about it.You have undoubtedly heard of the term metabolism. Although most people don’t know what it means, it is often the culprit for failed weight loss attempts or general inability to achieve a fitness goal. This blog explains what metabolism is, why it’s important to maintain it at high levels, and what can cause it to decline. What is metabolism?Metabolism includes all biological processes that convert fuel from nutrients like fats and carbohydrates into the energy our body needs to survive. This energy is what we refer to as calories. In simple terms, it’s the process through which we burn calories. It is the most vital biological process since it provides a constant supply of the energy needed to power your body movements and all functions keeping you alive such as breathing, blood circulation, cell growth, muscle reparation, etc.
Metabolism differs significantly from one person to another because of age, genetics, exercise habits, nutrition preferences, medication, etc. Why it’s important to have a high metabolism. A high metabolism means your body burns more calories than the average person with the same age, weight, height, and gender. Conversely, having a slow metabolism means you are burning fewer calories than the norm. Since weight loss requires a caloric deficit, the state when you eat fewer calories than you burn, having a high metabolism is the most powerful protection against obesity. However, besides protecting you from weight gain, having a high metabolism is associated with faster cellular and muscle tissue reparation and other healing processes vital to recovery after training. Therefore, a high metabolism is also essential for avoiding injuries.
What can cause my metabolism to slowdown?Aging, nutrition, and training are the most potent drivers of your metabolism and can all lead to a metabolic decline. Here’s how each one can affect it. Age: Aging will cause your metabolism to decline since the older we get, the harder it is to maintain muscles mass and the less metabolism-boosting hormones (e.g., growth hormone) we secrete. The metabolic decline caused by aging is much less acute than the one nutrition or training can cause, and in most cases, it’s responsible for only a small portion of a person’s weight gain.
Moreover, despite the decline it causes, training and exercise can help reverse it and maintain your metabolism at healthy levels. Nutrition: Nutrition is one of the most powerful drivers of your metabolism. When you reduce the calories you consume and enter into a calorie deficit, the state in which you burn more calories than you eat, your body will reduce its metabolic activities in two ways. First, it sheds muscle mass.
This process occurs since muscles are one of your primary energy reserves that will be tapped upon to cover the calorie deficit caused by food restriction. Second, it makes your remaining muscle mass more economical, causing it to burn fewer calories when moving (e.g., walking). This is done by changing the balance of specific hormones that regulate the energy your cells burn during movement.
Both processes are part of your body’s survival mechanism and kick in to conserve calories and help you close the energy deficit caused by restricting food intake. However, both can be averted with the correct dose and type of exercise. Training: Training can affect your metabolism in the fastest and most acute way. Although it can be a powerful tool for increasing your metabolism, over-training can have the opposite effect. The most effective workout type for increasing your metabolism is resistance training. First, it increases your muscle mass, leading to more calorie burn as more active tissue requires more energy. Second, it increases the energy your muscles burn on a per unit basis, meaning that every pound of muscle mass starts to burn more due to a positive shift in the hormone balance regulating your cells’ energy consumption.
Too much training, however, has been shown to cause an adverse change in hormone balance (e.g., reduction of growth hormone secretion) that reduces metabolic processes. In this case, metabolic decline and the associated decrease in recovery capacity pose a critical danger for injuries. Conclusion
A metabolic slowdown can pose a severe obstacle in achieving your dream physique and staying healthy long-term. As a result, one of the most important things to monitor is whether your metabolism has slowed down or whether your current fitness and nutrition are causing it to decline. The PNOE metabolic analyzer provides a clinical-grade analysis of your metabolism, helping you act early and avoid the pitfalls of a metabolic slowdown.
Exercise & Mental Health
Highlights
Exercise has been shown to be a powerful drug against mental disordersPhysical exercise induces its beneficiary effect through several mechanisms that involve growth factor production, mitochondrial biogenesis, and angiogenesisAccording to one of the most significant meta-analysis studies on mental health, exercise should be a primary tool for mental health preservation.
In our previous article, “Nutrition & Mental Health,” we looked into the transformative nature nutrition can have on brain metabolism and, by implication, mental health. According to the decades-old theory correlating metabolism and mental health disorders, abnormalities in cellular brain metabolism, specifically mitochondria function, result in abnormal behavior in several physiological mechanisms that control our mood, including neurotransmitter release, hormone release, hormonal resistance, and premature brain cell death. The quality, timing, and amount of food we consume have been shown to either promote or deter these deleterious mechanisms and, as a result, cause our mental health to deteriorate or improve respectively. Food is, consequently, a significant driver of mental health. Exercise has also been shown to be an equally, if not more significant, contributor to mental health. In this article, we explore the mechanisms through which physical exercise can support brain metabolism and thus play a significant role in helping one overcome psychiatric disorders.
How exercise impacts brain function
Exercise impacts brain metabolism through various mechanisms. Here are the main ones involved:
Blood delivery: Physical activity increases blood flow and oxygen delivery to the brain, which enhances the brain's energy metabolism. This increased blood flow also promotes the release of growth factors and neurotrophins, which support the growth and survival of neurons.
Neurotransmitter production: Exercise also stimulates the production of neurotransmitters, such as dopamine and serotonin, which play a role in mood regulation and cognitive function. These neurotransmitters can improve mood, reduce stress, and enhance cognitive abilities.
Growth factors: Furthermore, exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. BDNF promotes neuroplasticity, which is the brain's ability to adapt and change in response to new experiences and learning.
Angiogenesis: Regular exercise has also been linked to forming new blood vessels in the brain, a process called angiogenesis. This increased vascularization improves blood flow and nutrient delivery to brain cells, supporting their overall function.
Mitochondrial biogenesis: During exercise, the increased demand for energy triggers a process called mitochondrial biogenesis, which involves the creation of new mitochondria. This increase in mitochondrial density enhances the brain's ability to produce ATP, the energy currency of cells.
Protein synthesis: Exercise also stimulates the production of proteins involved in mitochondrial function and maintenance. These proteins help optimize the efficiency of mitochondrial respiration and the electron transport chain, which are essential for generating ATP.
The unique role of Zone 2 training
Out of all types of exercise Zone 2 training holds a special place in brain metabolism and thus mental health. Before we dive into the reasons why, let’s first closely examine the different types of exercise. The three main types of training include endurance base training (also known as Zone 2 training which involves continuous exercise at Zone 2), resistance training (lifting weights or using other means to apply muscle resistance), and interval training (alternating between different exercise intensities while doing some sort of cardio like running or cycling). Here’s how each type affects our brain function and emotional state:
Improved mitochondrial function: Zone 2 training specifically targets and improves mitochondrial function. Mitochondria are the powerhouses of our cells and are responsible for producing energy. Enhancing mitochondrial function through Zone 2 training gives the brain a more efficient and sustained energy supply, improving cognitive function and overall brain health.Enhanced fat-burning efficiency: Zone 2 training promotes the utilization of fat as a fuel source during exercise. This can be beneficial for brain health as it helps maintain stable blood sugar levels and prevents spikes in insulin. Consistent fat-burning during exercise can also support healthy brain metabolism and reduce the risk of metabolic disorders that can negatively impact brain function.Increased secretion of growth factors: Zone 2 training stimulates the secretion of growth factors in the brain. These growth factors promote the growth of new blood vessels and cells in the brain, leading to improved memory, cognition, and overall brain health.Improved recovery capacity: Zone 2 training helps enhance the body's recovery capacity, allowing for faster recovery after intense bouts of exercise. This is important for brain health as it reduces the risk of overtraining and supports optimal cognitive function.
A widely studied interventionThe mechanisms through which exercise affects brain metabolism and its benefits for mental health are widely recognized and substantiated by an incredible breadth of scientific research. The scientific validation covers various psychiatric disorders through large-scale epidemiological studies.
Depression: Numerous studies have shown that exercise can effectively treat depression. For instance, a meta-analysis of 25 randomized controlled trials found that exercise significantly reduced depressive symptoms in individuals with major depressive disorder.Anxiety disorders: Exercise has been shown to reduce symptoms of anxiety disorders, such as generalized anxiety disorder and panic disorder. A systematic review and meta-analysis of 49 studies found that exercise interventions were associated with a significant reduction in anxiety symptoms.Post-traumatic stress disorder (PTSD): Exercise benefits individuals with PTSD. Research suggests that exercise can help reduce symptoms of PTSD, such as intrusive thoughts and hyperarousal, and improve overall well-being.Attention deficit hyperactivity disorder (ADHD): Exercise has been shown to affect individuals with ADHD positively. Studies have indicated that exercise can improve attention, executive function, and behavioral symptoms in children and adults with ADHD.Substance use disorders: Exercise can be a helpful adjunct to treatment for substance use disorders. Research suggests that exercise can reduce cravings, improve mood, and support overall recovery in individuals with substance use disorders.
The effectiveness of exercise on psychiatric disorders was also recently validated through a large-scale meta-analysis study encompassing an enormous amount of data points from 97 meta-reviews of 1,039 randomized controlled trials involving 128,119 participants.
Conclusion
In conclusion, the relationship between nutrition, exercise, and mental health is becoming increasingly evident as scientific research sheds light on these lifestyle factors' transformative impact on brain metabolism and overall well-being. Nutrition significantly influences brain function by affecting cellular metabolism, neurotransmitter release, and hormonal balance. Similarly, exercise exerts powerful effects on brain metabolism through increased blood flow, neurotransmitter production, growth factors, angiogenesis, mitochondrial biogenesis, and protein synthesis.Among various exercise modalities, Zone 2 training is particularly beneficial for brain health due to its targeted improvement of mitochondrial function, enhanced fat-burning efficiency, increased secretion of growth factors, and improved recovery capacity. The substantial body of scientific research supporting the positive effects of exercise on mental health covers a wide range of psychiatric disorders, including depression, anxiety disorders, PTSD, ADHD, and substance use disorders.Incorporating regular exercise and a balanced diet into our daily lives can significantly benefit mental health and cognitive function. These lifestyle choices can act as powerful tools to help individuals overcome psychiatric disorders and improve their overall well-being. As we continue to deepen our understanding of the intricate relationship between nutrition, exercise, and mental health, it becomes increasingly clear that promoting a healthy lifestyle is beneficial for our physical health and essential for nurturing a resilient and vibrant mind.