Boosting Metabolism – The E-Book

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This is NOT a diet book. This is a book designed to enhance your lifestyle in a way that makes your metabolism burn like fire and your immune system destroy anything in its path, with ease.

Most people don’t understand how metabolism affects health and immunity; this E-Book will help you understand that relationship, as well as how to enhance “the team.”

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Are you curious about which habits of yours are sabotaging your metabolism and fat burning systems the most? Or why you have energy crashes in the afternoon and don’t feel like getting out of bed in the morning?

What about your inability to lose fat or tendency to have blotchy skin, dandruff, irritable digestion or lack of concentration at times? Maybe your hands and feet get cold for no good reason and sex is the last thing on your mind?

All of these symptoms, none of which are signs of vibrant health, unless maybe you are 90, can be improved by finding your weakest metabolic links and then following the outlines in the E-Book for optimizing them.

That is the gift that this book gives you: how to find your most damaging habits and replace them with nourishing ones, including PRECISE NUTRITION PLANS.

There are no fad diets or products here – just real foods and real-life strategies for optimizing your ability to burn fat, fight off diseases and obtain your ideal body.

Everything in this E-Book is based on the latest science and over 15 years of personal and professional experience, so take comfort in the fact that these methods have withstood the trials and errors of many people so that you can reap the benefits of this unique, and very successful program.

Check out my bio if you are interested to hear what I have overcome in my life in the way of metabolic disasters, and how I am thriving now.

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Buy the Book!

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only $9.99

Free Metabolism Test


This test is from the book, How to Safely Boost your Metabolism with Food and Habit, and is meant to be a status and progress report for your metabolism. Answer all of the questions before you start your journey, then answer them again every 2-3 months so you can watch your progress.

     The below questions are a great summary of how your organs and systems are functioning together. The only thing missing are blood tests, which you should of course get done on a regular basis with your doctor. I recommend the tests to the right for a holistic picture of your health if you have any unusual symptoms.

Recommended Tests from Doctor

  • Cholesterol (blood test)
  • Blood sugar (BMP test)
  • Complete blood count (blood test)
  • Urine test
  • Blood enzyme test
  • Blood Pressure
  • Adrenal Gland (cortisol – blood test)
  • Thyroid (TSH, T3, T4 – blood test)
  • Hormones (estrogen, testosterone, progesterone – blood test)

The Questionnaire
 -  your goal is to be able to answer “NO” to all of these, except for #5, which simply shows the history of your intestinal fortitude.

  1. Is your body temperature less than 98.5F? (take temp in bed, in the morning right after waking).
  2. Is your pulse rate less than 70 beats per minute ? This includes athletes. (take pulse in bed, in the morning right after waking).
  3. Are you overweight?
  4. Is briskly walking three miles difficult for you?
  5. Have you taken a lot of antibiotics before without also taking probiotics?
  6. Is your digestion often sluggish or irritable?
  7. Is your stool often runny, very smelly or infrequent?
  8. Do your skin, hair and nails often become brittle or dry?
  9. Does your tongue often have white or colored fir on it?
  10. Do you often have dandruff, acne, rashes or bad breath?
  11. Do you get cold often or easily?
  12. Is your energy weak and lacking?
  13. Do you eat more processed than fresh and natural foods?
  14. Do you sit more than 6 hours per day without getting up and moving a lot?
  15. Do you have energy crashes and food, alcohol or caffeine cravings?
  16. Do you get sick easily?
  17. Do you have bad allergies?
  18. Do you have a hard time handling stress or climate changes?
  19. Do you often have poor memory or brain fog?
  20. Have you lost your libido?

If you answered “yes” to any of these Q’s, chances are your metabolism and health could use a boost. You may need to change your foods, habits or both, to get the shift necessary to reach your goals.

You can find all of these answers and more in my book,  Boosting your Metabolism with Food and Habits –  you can also find many of the answers scattered throughout this site.

So look around, and start wherever it feels like you need the most work. Then correct and continue until you get the desired shifts in your metabolism. Once you get stuck, refer to the book for finding your weakest link and improving it.

Boost your Metabolism with this easy to follow E-Book!

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Calculating Calories and %’s of Protein, Carbohydrates and Fats Per Day

One of the major disservices people do to their bodies these days is simply eating until they are full while having no idea how many calories or how much protein, fat and carbohydrates they are eating on a daily basis. This leads to obesity, nutrient deficiencies and disease before you ever reach 40 years old.

Please take the time to read this so you can get an idea of how to manage your foods and give your body the right amount and types of fuel it needs to have vitality and longevity.

In the meantime, enjoy these healthy meals and recipes - hopefully you will add them to a nutrition regimen that supports your unique lifestyle and requirements.

Step #1 – Calculate your Total Calorie Intake

 Basal Metabolic Rate

Your BMR is the amount of energy you expend daily at rest.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

 Active Metabolic Rate

Your AMR represents how many calories are required to stay at your current weight, depending on your activity level.

Calculate your AMR by using your BMR and estimating your current level of activity. If you are:

  • Sedentary (little or no exercise) – your AMR = BMR x 1.2
  • Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
  • Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
  • Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
  • Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9

Step #2 – Calculate your Protein Intake

 Here is a good chart and study.

*Note: If you are very overweight and your excess weight is from excess body fat (not muscle), these #’s will overestimate your protein needs. The extra fat on your body does not require extra protein intake.

To avoid overestimating your protein needs, use your desired, healthy weight instead of your actual weight.

Step #3 – Calculate your Protein, Carb and Fat %’s

Once you know your (a) calories and (b) protein per day, you can calculate what % your protein will take up of your diet. This will give you some idea of how to adjust the rest of your calories; fat and carbs.

To find your protein calories per day; multiply your protein (grams) by 4 (there are 4 calories in every gram of protein) – this gives you your total # of protein calories per day.

Now take your total protein calories and divide it by your total calories (AMR) – this gives you your % of protein per day of your total calories.

So let’s say your total calories are 2,000, and your protein intake per day should be 100 grams (400 calories); 400 divided by 2,000 = 0.20, or 20%. That leaves 80% for fat and carbs.

There are 4 calories per gram in carbs and protein, and 9 calories per gram in fat. That means there are over twice as many calories in equal amounts of fat than carbs or protein.

So now that you have your total calories and protein %, it’s time to figure out your fat and carb %’s. This is where it gets tricky and varies a lot, depending on your goals, lifestyle and body type, so much so that an entire chapter in a book should be dedicated to it.

Lucky for you, I did just that, and you can find it here in my E-Book, Boosting Metabolism with Food and Habits.

Just an FYI, the average American adult (35.7% obesity incidence) intakes the following:

  • Men = 2,504 calories/day
  • Women = 1,771 calories/day
  • Carbohydrates = 50%
  • Fat = 33.5%
  • Protein = 16%

Here is an example of an active person with an AMR of 2,000 calories and who intakes 33% fat, 20% protein and 47% carbs.

  • Fat = 660 calories or 73.3 grams per day
  • Protein = 400 calories or 100 grams per day
  • Carbohydrates = 940 calories or 235 grams per day


If you need professional guidance to help fine tune your ratios for maximum health and performance, then that is where I come in.

I can help you monitor your symptoms (cold hands or feet, or changes in body temperature and pulse after eating usually mean that your ratios and or foods are off) and change your ratios or foods so that your body gets the perfect combination and types of foods to utilize.

This could mean the difference between health and disease…or 1st place and 5th place.

My consultation fees are as low as you will find for what you will get. Our first session will be $65 and last at least 30 minutes on the phone, including email questionnaires, handouts, specific food options, allergy monitoring and more, plus monthly Q & A’s via email. After that, a monthly plan can be worked out via email Q.A. for a very reasonable monthly fee.

Contact me for more info

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