What is Metabolism?
This word “metabolism” is thrown around a lot these days.
You know that if yours is too slow you might gain weight. But what exactly does this all mean and why should singers care?
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It's how you take in nutrients and oxygen and use them to fuel everything you do – including singing.
Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry you would not be possible.
Metabolism includes how the cells in your body:
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
Which brings us to the “metabolic rate”.
This is how fast your metabolism works and is measured in calories (yup, those calories!).
The calories you eat can go to one of three places:
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
There are a couple of different ways to measure metabolic rate. One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
What affects your metabolic rate?
In a nutshell: a lot!
The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.
But that's not the only thing that affects your metabolic rate.
How big you are counts too!
Larger people have higher metabolic rates; but your body composition is crucial!
As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you're not working out. And lean muscle is a necessity to the active lives of singers.
This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.
The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen. So you definitely want to offset that with more muscle mass.
Aerobic exercise also temporarily increases your metabolic rate. Your muscles are burning fuel to move so they're doing “work”.
The type of food you eat also affects your metabolic rate!
Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).
You can use it to your advantage when you understand how your body metabolizes foods differently.
Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10% (this is a deceptive number and more on that later), and protein increases it by 15-30%.
But before you go out and start stocking up on steaks, think of this, there is no significant difference between animal and plant protein to TEF. Furthermore, a whole food diet, one rich in healthy carbs (whole grains, vegetables and fruits) will increase TEF by nearly 50% over a processed food diet.
By trading some of your fat or refined carbs for lean protein and whole food carbs you can slightly increase your metabolic rate.
Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.
The Mind-Body Connection
And don't forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate. These are areas that we singers quite often have trouble with. Yoga, meditation, breathing exercises are all methods that help reduce stress and improve the mind-body connection.
This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.
Your body is your instrument and how your metabolism is working will affect your voice in the long run.
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