Posted on: July 8, 2016 at 1:18 pm
Last updated: September 13, 2017 at 3:06 pm

This post was written by Nick Garcia, HN. He believes that everyone can achieve a healthy lifestyle and the body of their dreams. That’s why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Follow him on Facebook or subscribe to his Youtube channel!

An elevated metabolic rate is, quite literally, what keeps you healthy and fit throughout your entire life. The loss of youthful levels of thyroid hormone can greatly diminish your energy, mental, emotional, and immune function and contribute to fatigue, premature again, disease, and obesity.

Luckily, your metabolism – and overall state of health – are within your control if you do some of the right things.

Do you remember having an almost endless supply of energy? What ever happened to those days anyway? More than likely, the thyroid hormone that was responsible for making you feel alive and full of energy isn’t quite what it used to be.

The typical American woman’s metabolic rate will drop at an alarming rate of one of two percent each year beginning at age thirty. So a 45-year old woman could quite literally be 20-40 pounds heavier than she was at age 30!

Very recent studies indicate that the metabolic rate of the average woman today is 25% less than it was in 1991.The average estrogen level has increased by an alarming 20% during the same time period. And to top it off, insulin levels are up 30%.

Some of the causes of this are increased stress levels, as well as increasing exposure to estrogenic chemicals (xenoestrogens) from pesticides, plastics, chemicals, GMOs, and other so called “healthy” foods.


Another major cause of a sluggish metabolism is eating foods that cause insulin levels to skyrocket, destroying your cellular health.

Luckily, in addition to reducing exposure to xenoestrogens which are stealing your health, there are some simple foods that you can add to your diet that will help either boost your metabolism or decrease problematic levels of estrogen in women, as well as regulate insulin levels.

Here Are a Few of Those Super Foods That Can Help Boost Your Metabolic Rate

Saturated Fat and Cholesterol – Nope, that wasn’t a typo…all of the incorrect diet advice that’s been floating around the media for the past 25 years about avoiding saturated fat and cholesterol has actually LOWERED your metabolic rate, making you fatter, weaker, and with possible increased hormonal imbalances.

The fact is, saturated fat and cholesterol are literally the main “building blocks” (precursors in science talk) for many of your most beneficial hormones, like progesterone, which helps balance your estrogen levels. So, if you’ve been avoiding them both thinking that they are “bad for your health”. then you’ve actually been harming your health.

But, of course, you still have to choose HEALTHY and anti-inflammatory types of foods that are rich in beneficial saturated fats and/or cholesterol, such as organic eggs, grass-fed meats, and also by eating healthy saturated fats like coconut oil and cocoa butter.

In addition, getting adequate monounsaturated fats from olive oil, avocados, macadamias, walnuts, etc…can also be important for maintaining a healthy metabolism for all women.

Eat more fat! Make sure at least 30-40 percent of your diet comes from healthy fats. As mentioned earlier, most women don’t realize that that progesterone – and other important female hormones – are actually produced from cholesterol and fats. When fats and cholesterol are deficient, metabolic rate will decline.

When you eat more monounsaturated fats (found in olive oil), saturated fats (from healthy grass-fed animals), and medium chain (MCT) fats (found in coconut oil), you are providing your body with the internal environment to keep you hormones balanced. A low-fat, high-fiber diet will have the opposite and adverse effect on your metabolism.

An Important Note: It’s not really the amount of fat, but the type of fat (and how it’s processed) that can negatively affect your health. Grass-fed meats and grass-fed butter, organic eggs (with the yolk), avocados, wild-caught fish, most seeds, nuts, olive and coconut oils should be the primary sources of your fat calories. Make sure to also eat omega-3 essential fats (found in wild fish, chia seeds, and macadamia nuts) on a regular basis.

Strictly avoid the inflammatory omega-6 fats found in soy, corn, safflower, canola, and cottonseed oils; and the trans-fats found in margarine, fried foods, and packaged products. Keep in mind almost ALL processed foods like potato chips, crackers, candies, cake mixes, etc…that you buy at the grocery store or convenience stores are usually processed with highly inflammatory omega-6 and omega-9 based vegetable oils. This is just yet another reason to avoid processed and packaged junk food.

Other Potential Metabolism-Boosting Foods

In addition to getting adequate healthy monounsaturated, omega-3’s, saturated fats, and cholesterol to help your body boost your metabolic rate, these foods below can also help balance your hormones, stabilize your blood sugar, and/or reduce problematic estrogen:

Portobello Mushrooms

Raw or cooked. Mushrooms have been shown to inhibit and help with the detoxification of estrogen.



The curcumin in this powerful root helps stimulate the liver’s natural detoxification ability helping to un-clog your liver to properly detoxify pesticides, chemicals, estrogenic compounds, and more…

Wild-Caught Shrimp

Selenium is one of the most important thyroid-boosting minerals necessary for conversion of T4 to T3 (active thyroid hormone) and shrimp is loaded with selenium.

Fermented Foods 

Such as raw, organic, grass-fed yogurt and kefir, kombucha, and organic, fermented vegetables like sauerkraut or Kimchi. These foods contain beneficial, probiotic bacteria that have the ability to break down xenoestrogens and reduce their intestinal absorption.



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Nick Garcia
Fitness Spreader
Head Fitness Spreader at Fit Women for Life. Nick Garcia, HN, believes that everyone can achieve a healthy lifestyle and the body of their dreams. That's why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Nick lives in Austin, TX with his wife and 2 daughters and owns a small transformation studio. He is a Holistic Nutritionist, CPT, and Lifestyle Coach, author, speaker, blogger, and spreader of all things healthy.

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