The Plan to Reboot Your Metabolism

Take your metabolism out of the slow lane with these steps from author and nutritionist J.J. Virgin.

Step 1: Say No to Mini-Meals

Eating smaller meals more frequently is bad for boosting metabolism. Snacking keeps insulin levels elevated, which makes your body more readily able to store fat. Instead, eat by the clock. That means eat within an hour of waking and then every four to six hours after. You also want to stop eating three hours before bed.

Step 2: Flavor Your Meals With Metabolism Revvers

Bonus: You already have most of these ingredients at home. Try:


  • Lemon: A few tablespoons of lemon juice during your meal may help lower your blood sugar response from that meal. Squeeze some lemon onto your salad, chicken or fish. Plus, adding a little sour to your food will help combat your sweet tooth.
  • Cayenne pepper: Cayenne can help burn more calories and curb hunger. Try hot chocolate with chocolate protein powder, coconut milk and a quarter teaspoon of cayenne pepper. 
  • Coconut oil: Coconut oil helps to keep the good bacteria balance in your gut. Use it to stir-fry your veggies.

Step 3: Drink Water 30 Minutes Before Meals

Drinking water may boost your metabolic rate up to 30% within 30 minutes of drinking. Aim to drink half your body weight in ounces. So, if you weigh 150 pounds, you should be drinking 75 ounces of water a day. Start with 16 ounces in the morning and make sure to have a glass before bed as well to shut down hunger pangs. Bonus tip: Add a few teaspoons of freshly ground flaxseed or chia to a tall glass of water 30 to 60 minutes before a meal to curb your appetite. 

Step 4: Eat a Better Breakfast

Swap out options with hidden sugars (like nonfat yogurt) with ones high in protein like the Total Choice Cheesy Egg Sandwich. It will jumpstart your metabolism and keep it humming all day.

Step 5: Burst to Blast Fat

Doing high-intensity exercises for 30 to 60 seconds separated by a minute of active recovery will stoke your fat burn all day long. Try stair running or jumping jacks followed with a recovery walk to turn your body into a fat-burning machine.

This plan was originally created for Dr. Oz's Truth Tube. Get past expert Truth Tube plans here.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

Keep Reading Show less