(PP) The 5 M’s of Metabolism

The Five M's of Metabolism

Disclosure

Full disclosure, I got the idea for this post from an interview I listened to recently with Sam Miller. Sam is the owner of Sam Miller Science, The Metabolism School & author of his new book ‘Metabolism Made Simple’. During the interview, Sam briefly touched on the basics of his new book and what he calls ‘The Five M’s of Metabolism’. I haven’t read the book yet, but I did order it immediately after the interview and will do a book review on it after I finish it. I wanted to touch on this subject because with these ‘five M’s of metabolism’, Sam has simplified and conveyed all of the complexities found in dieting with a few simple rules. A majority of these rules align with staples that I have preached to people for years, but there are a few in there that I could focus on being a little more mindful about myself. If you are struggling with the intricacies of dieting & nutrition, I hope this helps.

Review

Even with all the complexities and intricacies that are found in dieting and nutrition, for the average person the basics can be broken down into 5 rules – or general guidelines.

Maximize adherence.
Manage appetite.
Mitigate metabolic adaptation.
Maximize absorption.
Mindful of micronutrients.

Maximize adherence. This rule goes back to what I wrote in one of my first blog posts reviewing Ed Mylett’s podcast episode with Dr. Layne Norton. Contrary to popular belief, there is no ‘best’ diet that you can do to get the best results. The best diet for you to follow is one that you can maintain. In reality, there may be some diets out there that are ‘better’ for you to help you reach your specific goals but if you aren’t able to maintain that diet- it will do nothing for you. I’ve seen so many people try out these new, trending fad diets and see some good results in the first week or so – which is great. What I also see continuously happening is that when people can’t continue these intense diets and inevitably cheat in week two, their body does a rebound in the opposite direction and they end up right where they started. On the other hand, if you can follow a diet that is well-rounded with nutrient-dense foods such as fruits, vegetables, healthy fats, and lean protein while sprinkling in some of your favorite foods in moderation, that is likely to be much more sustainable and enjoyable. It is also important to remember to make these changes gradually, rather than drastically, which can make it easier to adjust to new eating habits while avoiding ‘stress concentrations‘.

Manage appetite. When you are dieting, feeling hungry is inevitable. There are, however, positive and effective ways to mitigate and limit this feeling. One way to help decrease hunger is to eat often. Notice I said often, not a lot. Eating a small meal constantly throughout the day (every 3 hours or so) helps reduce hunger not only because you go less time without eating between meals, but by also making it easier to fight off urges. It is a lot easier to turn down bad food when you only have to wait an hour until your next meal, rather than 5 hours. Another way to mitigate this feeling is to make sure your meals have sufficient protein. Protein is known to be the superior macronutrient when it comes to decreasing hunger, increasing fullness, and increasing satiety. Another few ways to manage your appetite effectively are to eat high-fiber foods, drink a lot of water, and include some healthy fats in your meals and snacks.

Mitigate metabolic adaptation. Although this sounds like something extremely fancy and technical, essentially it is saying to mix things up. When it comes to dieting or even working out, it is important to switch things up to keep your body challenged, prevent boredom and resist adaptation. Our bodies are incredibly adaptive and will become accustomed to the same workout routine or diet over time, making it less effective. This is also where plateaus start to form. After you do something for so long, your body can somewhat predict what is coming and prepare for it. Think of it this way: your metabolism is an assembly line taking in calories on one end of the line and shooting out calories on the other end. This is what is known as the energy balance. If you keep putting in the same calories in the same way on one end and keep getting rid of them the same way on the other end, the assembly line starts going through the motions. If you are constantly changing the procedure, your assembly line must always stay sharp and at its peak performance at all times. Keep your assembly line operating at peak performance. Another undervalued reason for switching up your diet and training routine is that it keeps you from becoming bored, losing motivation, and losing interest. Keep switching things up, make things interesting, and let your body does its job.

Maximize absorption. Essentially – get your digestion in check. This is the rule for all of you gut-health aficionados out there. Although I follow the first three rules pretty stringently, this is one area that I believe I could pay more attention to and one that isn’t talked about enough. Proper digestion allows the body to break down food into smaller molecules that can be absorbed and utilized by the cells for energy and growth. Nutrient absorption is the process that takes these molecules and uses them to support various bodily functions. Without proper digestion and absorption, the body would be unable to utilize the nutrients in the food that we eat. So many people drive home the importance and role of macronutrients in the diet for various reasons, and rightfully so, but if we don’t allow our body to properly digest these macronutrients and absorb all of the nutrients for use, then what is the point? If you eat 250 grams of protein in a day, but your body does not digest it and turn it into something you can use efficiently, was it worth it? It’s good to know what macronutrients your body needs, but sometimes you need to step back and focus on the bigger issue – what can I do to better get these macronutrients where they need to go? Digestion & absorption.

Mindful of micronutrients. This is another one of the rules I could be better about being mindful of. Everywhere you turn in the fitness & nutrition industry, you hear people talking about macronutrients (or macros) which consist of proteins, fats, and carbs. While these are indeed extremely important when looking at dieting from a ‘macro’-scale (pun intended), it is important not to forget about the little guys – the micronutrients (AKA vitamins & minerals). While macronutrients are important for the growth/repair of tissues and for maintaining bodily functions, micronutrients are critical in maintaining overall health and well-being. A few examples of how micronutrients help the body are helping enzymes function properly, maintaining the immune system, enforcing growth, and maintaining fluid balance [1]. Remember, it’s hard for the macronutrients to perform their job if the body isn’t growing properly and fighting off diseases all the time. Don’t forget about the little guys.

Dieting & nutrition are extremely complex subjects, but the basics of it can be broken down into a few golden rules. Find something you can stick to, eat often, switch things up, digest your food properly, and don’t forget about the little guys.

References

[1] Streit, L. (2018, September 27). Micronutrients: Types, Functions, Benefits and More. Retrieved from HealthLine: https://www.healthline.com/nutrition/micronutrients