Reset Metabolism

A COMPLETE GUIDE TO
RESET METABOLISM
PREPARED BY : RISHIKESH SAHOO
An INFS Deploma Scholar, ENU L1
AHC, ATC, SPC, Team Boss Accademy
CONTENTS
RESETING METABOLISM
REVERSING GUT HEALTH
RESET METABOLISM
RESET METABOLISM
Note : This is a frame-work. Not a

personalised plan structure. Please
consult a expert nutritionist.
Now let‘s go and understand.

IMPROVING METABOLISM
Regular Movement
Cardio Workouts: Engage in aerobic activities like

running, cycling, or swimming to increase calorie burn.
Strength Training: Build muscle mass through weight

lifting, which increases resting metabolic rate.
RESET METABOLISM
High-Intensity Interval Training (HIIT): Alternate short

bursts of intense exercise with recovery periods to boost
metabolism.
Balanced Nutrition
Protein Intake: Include high-protein foods in your diet

to boost the thermic effect of food and build muscle.
Healthy Fats: Consume omega-3 fatty acids found in

fish, nuts, and seeds to improve metabolic function.
Complex Carbohydrates: Choose whole grains,

vegetables, and fruits over refined carbs for sustained
energy release.
Water Intake
Water Consumption: Drink sufficient water throughout

the day to aid metabolic processes.
Green Tea: Include green tea in your diet, which can

enhance fat oxidation and increase metabolism.
Stress & Sleep Management
Adequate Sleep: Aim for 7-9 hours of quality sleep per

night to regulate metabolic hormones.
Stress Reduction: Practice stress management

techniques like yoga, meditation, or deep-breathing
exercises to maintain metabolic balance.
Meal Schedule and Frequency

RESET METABOLISM
Regular Eating Schedule: Eat meals at consistent times

each day to keep metabolism steady.
Smaller, Frequent Meals: Consider eating smaller

meals more frequently to keep your metabolism active.
Lifestyle Choices
Ditching Alcohol and Smoking: Limit alcohol intake and

avoid smoking, both of which can negatively impact
metabolism.
Staying Active: Incorporate more physical activity into

daily routines, such as walking, standing, or taking the
stairs.
GUT RESET
Pre-Meal Hydration
Water Intake: Drink a glass of water 30 minutes before

meals to prepare the digestive system.
Chewing and Eating Mindfully

RESET METABOLISM
Chew Thoroughly: Chew food slowly and thoroughly to

aid in mechanical digestion and enzyme action.
Mindful Eating: Focus on eating without distractions to

better sense hunger and fullness cues.
Balanced Meal Composition
Fiber-Rich Foods: Include vegetables, fruits, and whole

grains to promote healthy digestion.
Probiotics and Prebiotics: Incorporate fermented foods

(yogurt, kefir, sauerkraut) and fiber-rich foods to support
gut health.
Warm Foods and Beverages
Warm Water or Herbal Tea: Start meals with warm water

or herbal tea to stimulate digestive enzymes.
Portion Control
Moderate Portions: Avoid overeating by serving

moderate portions to prevent overwhelming the digestive
system.
Post Meal Practices
Gentle Movement: Engage in light activity, such as a

RESET METABOLISM
short walk, to help digestion.
Avoid Lying Down: Refrain from lying down immediately

after eating to prevent acid reflux and aid digestion.
Herbal Aids
Digestive Herbs: Use herbs like ginger, peppermint, and

chamomile, which can aid in digestion and reduce
bloating. (NEXT PAGE)
Eating Environment
Calm Atmosphere: Eat in a relaxed environment to

reduce stress, which can negatively impact digestion.
Proper Seating: Sit upright while eating to promote proper
digestive function.
HERBAL AID
Indian herbs are well-known for improving digestion and
boosting metabolism, often used in Ayurveda for centuries.
Here are some key herbs that can help-
1. Ajwain (Carom seeds): Helps in treating indigestion,

bloating, and gas. It enhances digestive enzyme activity
and promotes better digestion.
2. Jeera (Cumin): Known for its digestive and carminative

properties, cumin helps in stimulating digestive enzymes
and improving metabolism.
3. Saunf (Fennel seeds): Fennel seeds are cooling and aid

digestion by reducing bloating, improving digestion, and
acting as a mild laxative.
RESET METABOLISM
4. Ginger: Ginger is highly effective in improving digestion

and alleviating nausea. It also stimulates metabolism and
aids in fat burning.
5. Triphala: A blend of three fruits—Amla, Haritaki, and

Bibhitaki—Triphala is a powerful remedy for digestion and
detoxification.
6. Cinnamon: Known for its ability to regulate blood sugar

and improve insulin sensitivity, cinnamon boosts
metabolism and aids digestion.
7. Tulsi (Holy Basil): Tulsi helps in relieving digestive issues

like acid reflux and indigestion while enhancing
metabolism.
8. Pippali (Long pepper): This herb is used to stimulate

digestion and improve nutrient absorption, and it’s also
helpful for speeding up metabolism.
9. Curry leaves: Apart from enhancing digestion, curry

leaves help detoxify the body and aid in weight
management.
10. Ashwagandha: Known for balancing stress hormones,

Ashwagandha helps improve metabolism by reducing
stress-related digestive issues.
Incorporating these herbs into your diet can naturally

enhance your digestive health and metabolism.
RESET METABOLISM
IF YOU HAVE TO
LOSE 7KG - 10+KGS
AND WANT
MY PERSONAL GUIDANCE
7008245325 fit.with.rishi

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A COMPLETE GUIDE TO

Note : This is a frame-work. Not a

Now let‘s go and understand.

Cardio Workouts: Engage in aerobic activities like

Strength Training: Build muscle mass through weight

High-Intensity Interval Training (HIIT): Alternate short

Protein Intake: Include high-protein foods in your diet

Healthy Fats: Consume omega-3 fatty acids found in

Complex Carbohydrates: Choose whole grains,

Water Consumption: Drink sufficient water throughout

Green Tea: Include green tea in your diet, which can

Adequate Sleep: Aim for 7-9 hours of quality sleep per

Stress Reduction: Practice stress management

Meal Schedule and Frequency

Regular Eating Schedule: Eat meals at consistent times

Smaller, Frequent Meals: Consider eating smaller

Ditching Alcohol and Smoking: Limit alcohol intake and

Staying Active: Incorporate more physical activity into

Water Intake: Drink a glass of water 30 minutes before

Chewing and Eating Mindfully

Chew Thoroughly: Chew food slowly and thoroughly to

Mindful Eating: Focus on eating without distractions to

Balanced Meal Composition

Fiber-Rich Foods: Include vegetables, fruits, and whole

Probiotics and Prebiotics: Incorporate fermented foods

Warm Foods and Beverages

Warm Water or Herbal Tea: Start meals with warm water

Moderate Portions: Avoid overeating by serving

Post Meal Practices

Gentle Movement: Engage in light activity, such as a

short walk, to help digestion.

Avoid Lying Down: Refrain from lying down immediately

Digestive Herbs: Use herbs like ginger, peppermint, and

Calm Atmosphere: Eat in a relaxed environment to

1. Ajwain (Carom seeds): Helps in treating indigestion,

2. Jeera (Cumin): Known for its digestive and carminative

3. Saunf (Fennel seeds): Fennel seeds are cooling and aid

4. Ginger: Ginger is highly effective in improving digestion

5. Triphala: A blend of three fruits—Amla, Haritaki, and

6. Cinnamon: Known for its ability to regulate blood sugar

7. Tulsi (Holy Basil): Tulsi helps in relieving digestive issues

8. Pippali (Long pepper): This herb is used to stimulate

9. Curry leaves: Apart from enhancing digestion, curry

10. Ashwagandha: Known for balancing stress hormones,

Incorporating these herbs into your diet can naturally

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