Slow Metabolism? Struggling with your sleep?

In this episode, we’ll dive into your metabolism and discuss how we can keep it healthy as we age. Many of us believe that our metabolism slows down as we get older and that we’re doomed to gain weight, but there’s a lot we can do to control it. We can even reverse metabolic adaptations through our previous dieting practices and increase our metabolic rate at any age.

In this episode, we’ll cover five tips to boost your metabolism and optimize your sleep. First, we’ll explore how your metabolism works and why changes occur, especially as we age. Then, we’ll discuss why your dieting mindset may be holding you back and how to overcome it.

We’re also excited to have a special guest, Dr. Amy Bender, who is the Director of Clinical Sleep Science at Cerebra, a sleep health technology startup, and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University, specializing in sleep EEG. Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics.

Dr. Bender will share essential tips to improve the quality of your sleep and what your sleep tracking device is really telling you. We’ll also reveal six metabolism-boosting foods, including one that’s often overlooked, and share a quick recipe to combine them. Lastly, we’ll discuss how to design your workouts to boost muscle and metabolism.

By the end of this episode, you’ll have a better understanding of how to boost your metabolism and optimize your sleep for a healthier lifestyle. Tune in to learn how to take control of your health and wellbeing today.

00:00 – Intro
01:30 – How Metabolism Works
11:32 – The Crash Diet Mindset
16:23 – Optimizing Your Sleep
37:36 – 6 Metabolism Boosting Foods
42:38 – Recipe – Tuna, Avo Cucumber Bites
43:50 – Workouts and Metabolic Rate

Connect With Dr. Amy Bender
IG and Twitter @sleep4sport

Spicy Tuna and Avocado Cucumber Bites

1 Cucumber, sliced into rounds
1 can of tuna, drained
30 grams of avocado, mashed
1/4 tsp cayenne pepper
1/4 tsp iodized salt
1 tsp grated ginger/1/2 tsp ground
1-2 tsp of Sriracha (to taste)

Slice the cucumber into circles.

Mash the tuna and avocado together then add the pepper, salt, ginger and sriracha, although you can also drizzle the sriracha on if you prefer.

Then top the cucumber with the tuna and avocado mixtures.

If you want a little crunch, you can cut up roasted seaweed snacks into quarters and add on top of the mixture!

By adding seaweed to the recipe, you’re adding a source of iodine, iron, and other minerals to the dish. The seaweed also adds a slightly salty flavor and a nice crunch.

CALORIES AND MACROS (seaweed not included)
Calories 296
Protein 42 grams
Carbs 14 grams
Fat 8 grams