7-Day Metabolism Retreat - How to Get Your Metabolism in Top Shape

Metabolism out of balance - why it is so important

Many people wish for a "good" metabolism in order to be able to eat as much as possible without gaining weight. In doing so, they underestimate the function of our metabolism. Our metabolism does more than just extract digestion and energy from our food. In fact, there are countless different metabolic processes in our body. Starting from liver metabolism, energy production to the elimination of toxic substances. Our metabolism is the foundation of our life. It influences whether we are fit or tired, fat or thin, and whether our cells are young or old - and thus our overall well-being. It is the key to a long and vital life and ideally a true fountain of youth.

When the metabolism is out of balance, metabolic disorders can occur. These are the result of either impaired nutrient utilization or inadequate transport of the required nutrients to the site of action. They usually arise from unfavorable lifestyle habits, such as lack of exercise or an unbalanced diet. If the metabolism is no longer functioning properly, subsequent illnesses and obesity are quick to follow.

What influences our metabolism?

Some claim to have a naturally "bad" metabolism. Genes play only a minor role. Rather, it is our daily lifestyle that keeps our metabolism fit or slows it down. It reacts very sensitively to various factors:

• Age: As we get older, our metabolism slows down. For example, a 60-year-old may only be able to eat around 80 percent of the amount he ate as a 20-year-old without gaining weight.

• Gender: Women have a different metabolism due to often having a lower muscle mass and hormonal fluctuations, especially during menopause.

• Environment: Whether it is warm or cold also affects our metabolism. In winter, it is often lower due to the lower temperatures.

• Nutrition: The nutrients we provide to our body directly influence our metabolism. Should reserves be built for bad times or not? In addition, diets and fasting put the metabolism into an energy-saving mode.

• Micronutrients: These are of course part of a healthy diet, but we want to highlight them here in particular, as they are involved in almost all metabolic processes in the body. Therefore, it is extremely important to provide the body with an adequate supply of all micronutrients.

• Hormones: Thyroid hormones in particular have a major impact on our metabolism. Therefore, people who produce fewer thyroid hormones due to an underactive thyroid have a slower metabolism.

• Exercise: Exercise stimulates metabolism. Therefore, particularly active people have a higher energy expenditure and burn more calories.

• Biorhythm: Our metabolism undergoes daily fluctuations. In the morning, it reacts very sensitively to carbohydrates due to the long fasting period at night. In the evening, however, the metabolism slows down a bit to prepare for sleep.

• Sleep: Lack of sleep leads to increased production of the appetite-stimulating hormone ghrelin and the satiating hormone leptin. We feel greater hunger and satiety much later.

• Stress: Stressful periods deplete our strength and nerves and also put the metabolism on high alert. Stress hormones are produced more, slowing down fat burning.

The good news? It is in our hands, and with a holistic approach, we not only help our metabolism but rather our well-being! When our metabolism is good, we feel good and when we feel good. Small changes have a domino effect and bring about more positive changes.

The most important step: Ignite the initiator. And spring is particularly suitable for this.

Spring fatigue: When the metabolism changes

Around a quarter of Germans suffer from a lack of drive and fatigue in spring, even though the days are now brighter and longer. For many years, it was believed that spring fatigue was due to a lack of vitamin D. However, what researchers have now found is that our metabolism is also responsible for the fatigue and tiredness in spring. The changing light conditions lead to a metabolism-related hormonal change. The balance between melatonin and serotonin is disrupted, causing fatigue. Usually, it takes our internal clock and metabolism between two and four weeks to adjust to spring and its light conditions.

With small adjustments in everyday life, you support the metabolic processes in the body and thus create the conditions to attract more positive changes into your life. The question remains: Where should one start? And which changes bring the greatest effects?

The three most important factors for a healthy metabolism

While our age, gender, and environmental influences are difficult to influence, there are three components with which we have the greatest impact on our metabolism every day. These are our diet, our exercise routine, and our internal clock.

1. Healthy Fuel: Nutrition & Micronutrients

Nutrition and therefore what we supply to our bodies is the basis of a functioning metabolism. Because nutrients stimulate it and ensure that processes run smoothly. Everyone feels sluggish, weak, and unmotivated after a period of calorie-dense but nutrient-poor foods. In contrast, with a micronutrient-rich diet, one is full of energy and vitality. The metabolism does not need to expend more energy to maintain bodily processes with a balanced diet.

Focus on micronutrient-rich foods such as vegetables, fruits, legumes, and herbs, and drink a glass of LaVita daily. In addition to providing over 70 different plant-based foods, LaVita also supplies all essential vitamins and trace elements. Furthermore, fiber- and protein-rich foods help increase thermogenesis, meaning that a portion of the energy consumed is released in the form of heat.

A healthy diet also includes an adequate intake of water. Water forms the basis of almost all metabolic processes and helps the body to eliminate toxins, among other things. Sufficient fluid intake boosts metabolism.

2. Daily exercise for an active metabolism

Those who move very little in their daily lives give their metabolism long breaks, which make them sluggish. To boost the metabolism, lots of everyday movement and exercise help. This is because the metabolism now has to quickly provide energy from the existing energy reserves and is accordingly challenged. This can also be seen in the fact that the metabolism remains elevated for several hours after exercise - also known as the "afterburn effect".

But don't worry, you don't have to exhaust yourself in sweaty activities every day. Our metabolism is grateful for any movement. It can already help to take the stairs instead of the elevator and to walk more often. Especially if we make sure not to sit for too long, we have already gained a lot. It is important to keep moving regularly. Stand up at least every 60 minutes and take a two, five, or ten-minute walk. Those who incorporate a lot of movement into their daily routine also keep their metabolism active.

3. Routines: Sleep, meal times & internal clock

Our metabolism is subject to daily fluctuations. At the beginning of the day, it still reacts very quickly and is happy in the morning to finally be able to start properly again. In the evening and after a long day, it also becomes a bit tired and sluggish. The reason for this is our internal clock. This determines when we want to be awake and active, and when we can particularly well tap into our energy reserves, and when it's time to rest.

Therefore, routines are particularly important for our metabolism. This includes regular meal and sleep times - a key factor for an effective metabolism. Those who have breakfast at the same time make it easier for their metabolism to quickly react to the energy provided and process it. And those who go to bed at the same time every evening make it easier for their body to wind down quickly and prepare for the night. Sleep hormones are released faster and falling asleep times can be significantly shortened.

Above all, too little sleep can also slow down metabolism the next day. Because the energy that the body couldn't get at night, it now wants to supply through calorie-dense foods the next day. For this, the body produces more of the appetite-stimulating hormone ghrelin. The result: irritability and an increased hunger for fatty and sugary foods, which in turn burden the metabolism. To avoid getting into this vicious cycle in the first place, regular bedtime routines can help.

Factors that slow down metabolism

• Sugar

• Fast food is a type of mass-produced food that is prepared and served very quickly. It is typically available at restaurants and drive-throughs, where customers can order and receive their food within minutes. Fast food is known for its convenience and affordability, but it is often criticized for being unhealthy due to its high levels of fat, salt, and sugar.

• Irregular meals

• Not enough water

• Alcohol

• Not enough sleep

• Not enough exercise

7-Day Plan for a Healthy Metabolism

Do you want to do something good for your metabolism and support it in its daily work to feel more energy and drive yourself? With our metabolism retreat, you wake up your metabolism from hibernation and pave the way for a fit and energetic spring. Download our 7-day plan for a healthy metabolism here.