Metabolic Renewal sounds like a spa for your metabolism, but it is actually a specific workout and diet plan that is focused on the metabolism. Metabolic renewal was created by Dr. Jade Teta, an integrative physician and personal trainer that focuses on natural health and fitness.
Metabolic renewal is not a one size fits all approach, but instead tailors its methods to each individual.
Keep reading to understand what metabolic renewal is, who it is for, the information you need to be successful, the 4 M framework, and of course the 7 hormone types.
What is Metabolic Renewal?
As mentioned Metabolic Renewal is a diet and workout plan based on a woman’s metabolism. It is made especially for women and is specified to each hormone type. There are 7 hormone types, each with a specialized plan by Dr. Jade Teta.
Metabolic renewal’s main goal is to boost the metabolism to lose weight, boost health, and increase energy levels. It also has a “4 M” approach which is mindset, movement, meals, and metabolics. By using the “4 Ms”, the 12 week meal plan, and workouts, Metabolic Renewal is supposed to be a long term weight loss program to keep you healthy and balanced.
Who is Metabolic Renewal For?
Metabolic Renewal is unlike other diet and exercise programs because it is made specifically for women. It utilizes the specifics of women including their metabolism, hormones, menstrual cycle, and other key features to supply a tailored plan just for them.
It is for both premenopause, in menopause, and postmenopausal women. It also does not just group women into one large group, but instead divides them into 7 hormonal types based on the answers to a quiz. Once the hormonal type has been determined there are 4 key recommendations made to give the most effective system for them.
The “4 M” Framework
The “4 M” framework is a framework to help the program be a long term solution to weight loss and a healthy life. The 4 Ms are mindset, movement, meals, and metabolics. The framework is made in a pyramid shape where mindset is at the base and metabolics are at the top.
Beginning with mindset, it is said to be the most important factor of the “4 M” framework. It stands as the basis for the whole program. The idea is that if you are in the right mindset with low stress your body will be more ready for positive change. Because women’s bodies are very sensitive to changes in their environment there can be a chronic release of cortisol from the adrenal glands. Cortisol is a stress hormone which can increase the desire to eat and result in weight gain. Chronic high cortisol can also have other negative impacts on the body including heart disease, sleep problems, digestive problems, depression, and more.
Movement is the next M. Movement is not referring to exercise, it is referring to the actual movement of the body. This goes from walking to and from your desk to moving your arms to dust the cabinets. Every movement that the body makes burns calories, even more than you do while exercising. So the key is to keep your body moving throughout the day in any way that your can. This movement is also key in managing fat-storing insulin and protecting you from excessive cortisol.
The third M is meals. The meals in metabolic renewal are not strict saying that you can only eat eggs for breakfast, lunch, and dinner. Instead, it takes a hormones-first approach so that you can eat intuitively. Eating intuitively means eating according to the foods your body needs, eating according to your hormonal cycles, and using the Metabolic Renewal guide to make customized recipes for you. So, instead of focusing on a fad diet, you can learn to listen to your body, something that will always be there to let you know exactly what your body needs.
The last M is metabolics, or exercise. Exercise in Metabolic Renewal is not about pushing you to your limits, but instead to work smarter not harder. The workout plan is 15 minutes 3 times a week that incorporate cardio, resistance, and fitness into short bouts of exercise. These carefully coordinated exercise routines help you get the most out of your workout while keeping the metabolism in mind. It will also prevent you from getting burnt out and will actually have you look forward to your workout days.
Hormone Type 1
Hormone Type 1 is the mixed-signal metabolism. This type’s largest challenge is that the hormones are always fluctuating resulting in bloating, breakouts, mood swings, and intense cravings.
The biggest change that can be made for their diet is counting carbs and when in the 2nd half of their cycle they should replace carbs with protein. For exercise, a great recommendation is to take frequent walks to increase movement. They should also follow the provided workout plans and other Ms of the foundation.
Hormone Type 2
Hormone Type 2 is the hormone overload. This hormone type struggles with having too much of one hormone. This causes bloating, slow thyroid, changing periods, extreme cramping, feeling overwhelmed, and crashing energy later in the day. It can also have a hard time with becoming resistant to diet and exercise. This resistance can lead to increased fat storage, specifically cellulite.
For this type you should focus on eating more fiber and more water. Taking these tailored ideas should help this hormone type create lasting weight loss.
Hormone Type 3
Hormone Type 3 is the hormone shortfall. The hormone shortfall refers to having a low level of a specific hormone. This low level of hormone results in large challenges including feeling like they have to do it all, similar to a type A personality. This could also result in having sleep problems, anxiety, and having extremely heavy and painful periods. All of these challenges make it common to have a buildup of fat in the midsection and lower abdominal area.
Hormone Type 4
Hormone Type 4 is the ovarian burnout. Ovarian burnout is called this because the two important female hormones are low and depleted. Women that have hormone type 4 are commonly athletes or with a lot of stress. Some things that are common with this type are light periods, feeling physically and mentally tired, sleep issues, low sex drive, anxiety, and hypersensitive to stress. The eating patterns are usually binging or anorexia which can lead to fat stores, especially in the abdominal area.
Hormone Type 5
Hormone Type 5 is the metabolic sputter. The metabolic sputter is called this because one of the female hormones goes through frequent peaks and low levels resulting in an imbalanced feeling. Hormone type 5 women struggle with increased anxiety, sleep problems, low energy levels, night sweats, hot flashes, dramatic mood swings ,and unpredictable periods. This may be seen in women that are beginning menopause or in premenopause. Because the body’s metabolism is changing, the things that used to keep your body in shape are no longer working.
Hormone Type 6
Hormone Type 6 is ovarian fatigue. It is called ovarian fatigue because the ovaries are aging and failing to produce estrogen and progesterone at the same levels that they used to. This is indicative of early menopause. These women may feel like their metabolism has slowed to a halt. They can experience weight gain, brain fog, depression, reduced motivation, and increased belly fat. These body changes are frustrating but can be helped with getting quality sleep, walking for an hour a day, maintaining a healthy carb balance, and taking breaks during your workouts.
Hormone Type 7
Hormone Type 7 is the ovarian shutdown. The ovarian shutdown is referring to the ovaries no longer producing estrogen and progesterone, this is indicative of being past menopause. Even though the body has adjusted to the new hormone levels there are still challenges with this stage. Some of the challenges include hot flashes, mood swings, fatigue, reduced energy, aging skin, and osteoporosis and other aging symptoms. The majority of fat has also formed in the abdomen making it difficult to lose the weight and feel confident in your skin.
Overall, the Metabolic Renewal focuses on unlocking your unique metabolism to benefit you. Depending on your hormone type there are 4 changes that you can make in each of the 4 M’s.
Taking these into consideration can help to lose weight, feel more confident, and feel happier and healthier. Dr. Jade Teta takes a holistic approach to losing weight and tailors it specifically for women, something that has rarely been done in the past.
Collaborate with your health care provider to decide if the Metabolic Renewal could be a good option for you.
Chronic stress puts your health at risk – Mayo Clinic
How It Works – Metabolic Renewal