Eat lots of calories. This will signal your body to speed up it's metabolism.
Avoid excessive PUFAs. Consuming PUFAs over 4% of your total calories is “excessive” by our standards. Limiting PUFAs to 2% or even 1% is better. That will further speed up your metabolism.
Contrarily to what others have told you, you don’t need to supplement with extra omega-3 to balance out your omega-6s. If you keep your omega-6s to a minimum, then no extra omega-3 is needed.
Be sure to get enough B vitamins from food or supplements. A fast metabolism will increase the need for B vitamins, especially B6. If you can’t get enough from food, then be sure to supplement.
If you supplement with B vitamins, take caution. Many supplements have synthetic analogues of these vitamins. Some synthetic versions will lessen your ability to metabolize the natural versions.
In addition, you should get some of your B vitamins from animal sources. For example, vitamins B6 and B12, which are found in plant foods, are different in chemical structure from the B6 and B12 from animal foods. The plant versions aren’t utilizable within your body, and can actually inhibit your ability to metabolize B6 and B12.
Consume plenty of vitamins A, D, E and K2. These vitamins function like hormones. For example, vitamin A will increase the production of growth factors and testosterone. Vitamin D has a hormone-like function which will help the absorption of minerals. And lastly, vitamin K2 regulates the calcification of organs.
Vitamins A, D, E and K2 interact with one another. They should be balanced. Increased vitamin D levels requires increased vitamin A. Excess vitamin D could deplete K2. You should consume them in the right proportions.
In addition, these vitamins may require some cofactors to activate it. It’s said that vitamin D requires magnesium and boron.
Vitamin E is an endocrine booster. It will increase testosterone levels. In fact, it is required for fertility.
Vitamin K is actually a complex. The two main forms are MK-4 and MK-7. The two forms may have different functions, so it’s probably safe to take both.
Vegetable sources of vitamin A and K have poor availability within the body. Plants contain the beta carotene and K1 forms of vitamin A and K. But evidence suggests that you can only convert 10% of beta carotene to retinol, the available form of vitamin A. In addition, studies have shown that consumption of beta carotene will actually inhibit your absorption of retinol. These could be the same with vitamin K.
Unlike beta carotene, plant-based vitamin K1 do have some merit over its animal counterpart, K2.
Intake of fat-soluble vitamins, which include A, D, and K, should be consumed along with fat. Fat is required for the absorption of these vitamins.
Consume lots of fats, especially saturated fat. Saturated fats have been shown to increase growth factors and testosterone. Monounsaturated fats also do this, but to a lesser extent.
In our opinion, if you're insulin resistant, then fats should be at least 30% of your calories. But remember to keep PUFAs to a minimum. However, if you're perfectly sensitive to insulin, then fats aren't required.
Limit your intake of amino acids cysteine, methionine, and tryptophan. They are found in large quantities in muscle meats. Try to get your protein from other sources, such as organ meats and dairy products.
Do high-intensity interval training (HIIT) once every few days. But be sure to rest well in between. HIIT will adjust you to a more fat-burning mode.
Minimize your lifestyle stressors. Such stressors include: undersleeping, oversleeping, starvation, overtraining, excess fiber, excess PUFAs, excess iron, stimulants, fluoride, aluminum, heavy metals, pesticides, and excess iodine.