To arrive at these new findings effects of short and long term exercises on two types of neurons were measured in mice that are present in humans: 1) the pro-opiomelanocortin neuron which reduces appetite, blood sugar levels, and increases energy burning when activated; and 2) the neuropeptide Y and agouti related protein neuron which increase appetite and reduce metabolism.
POMC neurons were found to become activated after a single workout while NPY/AgRP neurons were inactivated; effects lasted for up to 2 days. More training was observed to have caused these effects to last longer; POMC exhibited longer term exchanges; and based on these findings researchers became interested in implications on improving glucose metabolism in diabetes which will be explored in future studies.
If you think taking a short break from exercising due to being very sore the next few days may destroy everything you just worked so hard far, don’t be, as according to Dr. Kevin Williams it does not take much exercise to alter activity of these neurons; and based on results the team predicts exercising even once in a semi-intense manner can reap benefits which can last for days, with respect to glucose metabolism in particular.
One can also help to boost metabolism by increasing water intake, limiting sugars, and processed foods. Research has shown a half liter of water can increase resting metabolism up to 30% for about an hour. Oolong tea/green tea have been shown to boost metabolism by up to 5%, and can help convert stored fats into free fatty acids that can help increase fat burning by up to 10-17%. Spicy foods such as chili peppers contain capsaicin that helps to boost metabolism and can help to burn an additional 10 calories per meal. Getting enough sleep reduces production of the hunger hormone ghrelin and increases production of the fullness hormone leptin, by getting enough sleep you are actually helping your metabolism.
