# Aktiv & voller Energie durchs Leben
Unser Stoffwechsel (= Metabolismus) bezeichnet die Gesamtheit der biochemischen Vorgänge, die in unseren Zellen ablaufen. Dazu zählen zum Beispiel Nährstoffe aus unserer Nahrung aufzunehmen (zu resorbieren), Energie bereitzustellen wenn unser Körper sie braucht (durch Kohlenhydrate, Fette und Eiweiße) oder auch Abfallstoffe aus dem Organismus heraus zu transportieren. Hierzu nutzt unser Körper Nährstoffe die wir ihm zuführen über unsere Ernährung, als auch die zu Verfügung stehenden Reserven (zum Beispiel das Fettdepot, Glykogenspeicher in Muskeln, Leber). Die Verdauung ist eine Vorstufe unserer Stoffwechselprozesse, wird jedoch oft gleichgesetzt mit unserem Stoffwechsel. Es gibt auch nicht nur einen einzigen Stoffwechsel in unserem Körper, sondern viele verschiedene. Der Stoffwechsel dient dem Aufbau, Abbau und dem Ersatz bzw. Erhalt unserer Körpersubstanz (Baustoffwechsel). Er ist ein komplexes Netzwerk von einzelnen Reaktionen, Reaktionsgruppen die unmittelbar aufeinander folgen z. B. Stoffwechselwege.
In jeder lebenden Zelle laufen verschiedene Stoffwechselprozesse & auch Energiewechselprozesse ab.
Dabei unterscheidet man im Körper 2 Wege:
Aufbauender (anaboler) Stoffwechsel
Abbauender (kataboler) Stoffwechsel
Stoffwechselprozesse in Bezug zu unseren Nährstoffen:
Natural metabolic activation
# Active & full of energy through life
# detoxify naturally & healthy lifestyle
# Tips for your metabolic activation
Our metabolism (= metabolism) describes the entirety of the biochemical processes that take place in our cells. These include, for example, taking in nutrients from our food (resorbing them), providing energy when our body needs it (through carbohydrates, fats and proteins) or transporting waste materials out of the organism. For this, our body uses nutrients that we supply through our diet, as well as the available reserves (for example fat deposits, glycogen stores in muscles, liver). Digestion is a preliminary stage of our metabolic processes, but is often equated with our metabolism. There is not just one metabolism in our body, but many different ones. The metabolism is used to build up, break down and replace or maintain our body substance (building metabolism). It is a complex network of individual reactions, reaction groups that immediately follow one another, e.g. B. Metabolic pathways.
Various metabolic processes and energy exchange processes take place in every living cell.
There are two different ways in the body:
Building (anabolic) metabolism
Degrading (catabolic) metabolism
Metabolic processes related to our nutrients:
Hormones and enzymes are important for metabolic processes, as the processes are controlled by the hormonal and nervous system. The most important metabolic organ is our liver (the main task is the detoxification function).
You should refrain from expensive metabolic cures.
You can naturally stimulate your metabolic processes yourself.
Your body is good the way it is!
Our food contains all the nutrients we need.
Don't let yourself be unsettled
Food supplements for an "optimized" metabolism are not necessary!
What role does your hormonal balance play
in relation to your metabolism?
A healthy diet adapted to your needs, exercise, relaxation phases and stress reduction as well as sufficient sleep help you to bring your hormonal balance into balance and keep it so that a constant leptin level can be achieved and leptin resistance can be prevented. This can prevent food cravings and increase your success in losing weight.
Hormones that are important in relation to metabolic activation:
Insulin regulates blood sugar levels
Glucagon breaks down fat
The hunger hormone ghrelin = hormone of the yo-yo effect, appetite stimulation, regulation of food intake
Leptin helps you lose weight = feeling of satiety after eating, suppresses appetite
Adiponectin regulates satiety and food intake
Cholecystokinin makes you feel full
Thyroid hormones regulate your basal metabolic rate
Adiponectin regulates hunger and energy metabolism, insulin sensitivity
CCK cholecystokinin triggers satiety, neurotransmitter function
NPY neuropeptide Y controls hunger & anxiety
Oxytocin inhibits food intake
Obestatin regulates food intake, counterpart to Grehlin, reducing appetite
GLP-1 / PYY dependent on food intake, reduces caloric intake
Brain derived neurotrophic factor (BDNF) regulates hunger & energy metabolism, persistent hunger
pancreatic polypeptide regulates appetite & energy expenditure
Are you in a calorie deficit and still not losing weight?
Reasons could be:
Wrong weighing (same time!)
Too much stress - the stress hormone cortisol
Lack of thyroid hormones (hypothyroidism)
Too high expectations of the calorie deficit: In order to lose one kilo of pure fat, you have to save about 7000 calories
Too little sleep and regeneration
Gut contents, carbohydrates and salt
Weight gain through building muscle
Wrong calorie deficit
Unused natural fat killers
You are overlooking hidden calories
Your individual total energy requirement
The basal metabolic rate is the energy expenditure during complete rest. This means the basal metabolic rate. In addition, there is the energy requirement for your physical activity. The energy requirement corresponds to the amount of food energy that is required for a balanced energy balance. The energy balance is balanced when the energy input corresponds to the energy consumption. How much energy the body consumes is very variable from person to person and also with a person: It depends on the current body weight, body composition, gender, age, state of health, ethnic origin and the ambient temperature and, to a large extent, on physical activity . Additional energy is required during pregnancy and breastfeeding as well as growth in infants, children and adolescents.
In common parlance, “calories” is used in connection with nutrition when energy is meant. Calories (cal) and joules (J) are units in which energy is measured and reported. Like every other living being, humans need energy for all processes and functions of their body as well as for physical movement. The vital energy is provided by nutrition - more precisely, the nutrients contained in food, carbohydrates, fat, protein and alcohol. The body burns this energy and converts it into heat and other high-energy compounds.
Units of measure for energy are kilocalories (kcal) and kilojoules (kJ)
1 kcal = 4.184 kilojoules (kJ)
Energy content of our macronutrients: protein, fat, carbohydrates
The energy-providing nutrients in our diet are carbohydrates, fat, protein and alcohol. These nutrients have the following energy content per g:
Protein 17 kJ (4 kcal)
Fat 37 kJ (9 kcal)
Carbohydrates 17 kJ (4 kcal)
Alcohol 29 kJ (7 kcal)
Some of the dietary fiber is broken down in the colon (large intestine) by intestinal bacteria into short-chain fatty acids, which can represent an additional source of energy. That is why fiber also provides energy, 8 kJ (2 kcal) per g.
General tips for your metabolic activation!
The best nutrition for your individual needs
Healthy balance of body - psyche - spirit = healthy lifestyle
Provide relaxation in everyday life
Take time for yourself!
Practice mental hygiene: mindfulness training, mental training, gratitude for your own life LIFE
Live the life you want
Be proud of yourself!
Drink a lot at least 1.5 liters of liquid per day, if possible> 2 liters (calorie-free drinks)
Drinking green tea is beneficial
You can also add some apple cider vinegar or lemon juice to your drinks (has an alkaline effect) & supports detoxification
Use plenty of hot herbs & spices (e.g. chilli, pepper, ginger, turmeric, garlic)
Consume enough protein: Eat protein sources such as yogurt, milk, cheese, low-fat meat and meat products, fish and fish products, eggs, legumes, vegetarian alternatives, soy, tofu etc. with every meal.
make sure you get enough exercise, preferably in the fresh air
get enough sleep
Supply of antioxidant nutrients
Supply of essential nutrients such as B. the right oils and thus fatty acids (omega 6 and 3 fatty acids in the right ratio)
Eat enough vegetables (> 400g / day) and fruit (approx. 250g)
good body weight, try to avoid being underweight and overweight
Better to avoid alcohol
less salt Use (NaCl), especially if you have high blood pressure
Indulgence poisons in moderation, for example no more than 4 cups of coffee per day
Avoid sugar and foods rich in sugar
Sufficient supply of vitamins and minerals: Magnesium, for example, is an important enzyme component & is involved in hundreds of metabolic processes & is contained in whole grain products, oatmeal, broccoli & nuts, for example
avoid irregular meals
make sure you have a regular supply of energy from high-quality foods
Avoid fast food
Release blockages, meet your fears, find places of strength.
ARE YOU READY FOR YOUR POSITIVE CHANGE?
F low Y our M ind
I support you to find YOUR F low!