Metabolism is the process by which the body converts food into energy, which determines how fast we burn calories. Although factors such as age and gender cannot be changed, many habits in life are quietly slowing down your metabolism, making it more difficult to lose weight and stay healthy. Health scientist Dave Asprey, a four-time New York Times bestselling author and the “father of biohacking,” reveals seven daily habits that are most easily overlooked but greatly damage metabolism.
1. Staring at the phone screen for a long time at night
Modern life is inseparable from mobile phones, but exposure to blue light from mobile phones and computers at night will disrupt the body’s circadian rhythm and inhibit the secretion of melatonin. Melatonin is a key hormone that regulates sleep quality. Its reduction not only affects sleep, but may also lead to insulin resistance, which in turn slows metabolism. Asprey recommends avoiding the use of electronic devices after the sun sets, or wearing blue light filtering glasses to help restore the natural biological clock.
2. Poor sleep quality
Insufficient sleep or poor sleep quality is the number one culprit for slowing metabolism. Even just one night of poor sleep can disrupt hunger hormones and insulin sensitivity, prompting you to consume more calories and store fat. Asprey emphasized that the “quality” of sleep is more important than the “quantity”, and the ideal state is to have about 1.5 hours of deep sleep and 1.5 hours of REM sleep every night. Keeping the bedroom cool (about 20℃), avoiding strenuous exercise before bedtime and eating dinner too late are all keys to improving sleep quality.
3. Insufficient protein intake
Protein is not only the cornerstone of tissue repair, but also enhances satiety and helps maintain muscle mass. The more muscle you have, the higher your resting metabolic rate and the more calories you burn. Asprey recommends that the daily intake of high-quality animal protein should reach the level of one gram per pound of ideal body weight, preferably grass-fed beef, wild fish, free-range eggs, etc., to avoid the absorption of plant protein due to anti-nutrients.
4. Long-term very low-carb diet
Although the ketogenic diet is effective in the short term, long-term excessive restriction of carbohydrates can reduce thyroid hormone levels, leading to fatigue, slowed metabolism and weight gain. Asprey recommends a cyclical ketogenic diet, regularly consuming low-toxic carbohydrates such as white rice, low-fructose fruits and raw honey to help maintain thyroid function and metabolic activity.
5. Drinking
Alcohol is a “poison” for the liver. When the liver is busy detoxifying alcohol, the metabolism of fat and sugar is forced to stagnate, which can easily lead to fatty liver and weight gain. Asprey recommends avoiding alcohol or choosing high-quality kava tea as a social alternative, which can relax without the trouble of hangover.
6. Drinking coffee containing mycotoxins
Most caffeine is produced during processing and storage. Mycotoxins are extremely destructive to the liver and kidneys, and can also interfere with hormone balance and slow metabolism. Choosing a coffee brand that has undergone rigorous mycotoxin testing can effectively avoid this hidden danger.
7. Wrong way of exercising
Long-term moderate-intensity aerobic exercise may seem healthy, but it may actually consume muscle and reduce metabolic rate. Worse still, excessive aerobic exercise can increase cortisol levels, causing fat accumulation, especially abdominal fat. Asprey recommends a combination of high-intensity interval training (HIIT) and strength training, which can not only protect and grow muscles, but also allow metabolism to continue to accelerate fat burning after exercise.
Metabolism is like the engine of the body, but subtle lifestyle habits can shut it down or speed it up. As Hemingway said, “Health is the foundation of all happiness.” Starting tonight, turn off your phone screen, ensure quality sleep, consume enough protein, arrange carbon water reasonably, quit alcohol, choose high-quality coffee, exercise scientifically, let your metabolism rejuvenate, and welcome a healthy life.
