Sharing my full evaluate on the Lumen metabolism tracker and if it’s price it. This submit isn’t sponsored, however for those who’re all for attempting Lumen, you should utilize my affiliate hyperlink and code FITNESSISTA for an additional 10% off!
One of the vital widespread themes I hear within the health world (on-line and with my 1:1 digital and in-person shoppers) is the of idea metabolism. It modifications and shifts over time, and whereas it will probably clearly work in your favor, it may also be tough to hack and perceive.
What the heck is your metabolism? Your physique’s metabolism is the method by which it converts meals into vitality, both for use instantly or saved for later use. Metabolism can have an effect on so many alternative elements: weight reduction/upkeep/acquire, sleep, immune system, health efficiency, vitality ranges, longevity, and blood sugar stability.
Metabolic flexibility is the important thing perception into how nicely your metabolism is functioning. You need your physique to have the ability to straightforward change between utilizing carbs and fat as a gasoline supply, relying on what’s out there. Our metabolic flexibility could be improved by our weight-reduction plan (particularly by way of macro manipulation), exercises, and time in between meals.
Figuring out how your metabolism is functioning could be a key participant in designing your customized weight-reduction plan plan and exercise routine, and that is the place Lumen is available in. Lumen is the primary handheld metabolism tracker and I’ve been utilizing it now for somewhat over a month! I’m so pumped to share my insights with you -I’ve realized a lot!!! – and discuss whether or not I feel this little gadget is price implementing in your routine.
Lumen Metabolism Tracker Overview
The Lumen Metabolism Tracker was launched in 2020, and the founders are twin sisters Merav and Michal, who’re each Ironman winners (!!!) and PhDs in physiology. They created this metabolism tracker as an reasonably priced and handy technique to take a look at metabolic perform, and tweak vitamin and way of life strategies primarily based on this knowledge.
You breathe into the Lumen (extra particulars on how to do that beneath) and the CO2 ranges in our breath helps Lumen to find out our Respiratory Trade Ratio (RER). It charges this on a scale of 1-5 (from 1 to five; 1 is usually fats and 5 is usually carbs) and this quantity relies on whether or not we’re predominantly burning carbs or fats in that second. Lumen suggests a macro cut up for the day, relying in your RER, your exercise for the day (you may enter every day’s exercise into the app), sleep, and former day’s knowledge.
The Lumen was designed for many who wish to make sustainable wholesome modifications of their routine, or are mystified as to why their progress and outcomes have stalled. It provides you customized knowledge and a strong plan for attaining your purpose, whether or not it’s sports activities efficiency, physique recomposition, weight acquire, weight reduction, or metabolic well being.
The truth that Lumen is SO moveable and handy is actually unbelievable. Prior to now, I’d considered discovering a technique to take a look at my Respiratory Trade Ratio, however there wasn’t a straightforward or handy manner to do that. Lumen has been validated to satisfy the gold normal for metabolic measurement in this research.
Should you determine to order, simply head to the web site and you’ll choose a subscription bundle:
When the field arrives, you’ll discover your Lumen, instructors for setup, a charging dock, and a journey case.
Lumen Metabolism Tracker Options
Lumen has an “on” button within the center that illuminates once you press it. It solely stays on for a few minutes – simply sufficient time so that you can full your breaths- and the battery lasts a particularly very long time. I solely have to cost it about as soon as per week.
The app is gorgeous and really straightforward to navigate. Inside the app, you may view your vitamin plan for the day, entry a number of articles and assets, chat with help, and look at earlier knowledge. The app additionally syncs together with your Apple Watch and/or Garmin. Additionally they have an app FOR your Apple Watch and I had no concept. Including this ASAP.
Custom-made vitamin plan
On the prime of the app, you’ll see your vitamin plan for that day. It provides you particular macros, but additionally simply provides you carb servings in yellow. A carb serving is about 15g of carbs, or one cupped hand of carbs. (Starchy greens, fruit, bread, rice, grains, and so forth.) Should you don’t wish to monitor all your macros, you may solely monitor carb consumption and see outcomes utilizing their plan. I really like this technique as a result of the portion measurement mannequin is just like what we do at Precision Diet. I additionally don’t assume it’s life like or sustainable to trace/weight/measure ALL meals for all times, so I feel they’re actually organising customers for longterm success.
Inside the app, it’s also possible to see your Flex rating, which is created after they’ve 4-8 weeks of information. Your flex rating signifies your metabolic flexibility (I feel 21 is the max), and you’ll see how your scores enhance and alter over over time.
I’m an enormous fan of assessing habits, and this app provides you real-time perception into how your habits have an effect on your metabolism, plus tips about what you are able to do to enhance.
How To Use The Lumen Metabolism Tracker
While you first obtain your Lumen, merely plug within the USD charging dock and fasten the Lumen to cost. The primary cost took perhaps 20 minutes. Whereas the Lumen is altering, you may set up the app in your cellphone, which can sync to Lumen utilizing Bluetooth.
As soon as it’s charged you may enter your primary knowledge, together with age, weight, pattern weekly exercise schedule (you may modify these every day but it surely’s good to have an concept already in there), exercise stage, how lengthy you usually quick every night time, and so forth. From right here, you may take your first breath studying!
First breath studying
It helps to observe this tutorial earlier than taking your first studying. You’ll exhale a tiny bit out by way of your nostril, then inhale deeply into the Lumen. Take away it out of your lips, and hold your lips closed as you maintain your breath. The Lumen will rely down and let you know when to exhale. The inhales and exhales are deep and gradual – like an extended exaggerated deep breath. After having Rona, it felt so so good to make use of my lungs on this capability.
After you exhale into the Lumen, it’s going to both point out your studying or ask you to do another breath. Subsequent, you’ll obtain your rating on a scale of 1-5 (1 is burning principally fat and 5 is burning principally carbs). The *purpose* is to blow a 1 or 2 within the morning to your first studying, indicating that your physique has burned by way of dinner and switched to fats burning mode.
Remaining breath readings
Lumen recommends breath readings once you first get up, earlier than train (half-hour), after train (half-hour), earlier than consuming, after consuming (1-2 hours to see a shirt), after fasting, and earlier than sleeping. This could sound like lots of readings, and it’s. I like to recommend simply doing all of your morning breath and earlier than sleep breath to start out, after which including on from there.
Clearly, the extra occasions you do it, the extra knowledge you’ll have, however it may be overwhelming to go from zero to eight+ readings per day. I at all times do the morning breath, earlier than mattress, and attempt to bear in mind to test it earlier than my exercise and afterwards. While you test it earlier than and after your exercise, it will probably let you know whether or not you need to gasoline up with carbs (relying on the size and depth of the exercise you’re about to do, which you enter into the app), and it will probably additionally let you know if in case you have shifted into fats burn following the exercise.
Utilizing your vitamin plan and knowledge
In your homepage within the Lumen App, you’ll see your vitamin plan for the day. From right here, I like to recommend simply maintaining a tally within the notes app of your cellphone with carb servings for the day. You might be stunned by what number of carbs they suggest, particularly for those who’re used to a low-carb or Keto weight-reduction plan.
Right here’s the factor: your physique wants carbs, and it LIKES them. Belief the method! Within the Fb group, there are unbelievable tales about individuals who was once low-carb, switched to Lumen, and have seen important health features or weight reduction.
Your knowledge offers you perception into your habits and the way they have an effect on your rating. A high-carb meal or lots of alcohol earlier than mattress can result in the next morning rating, as can late-night meals, poor sleep, elevated stress, overtraining. Excessive cortisol results in the next rating and inhibits the physique’s means to burn fats. (Genetics and age additionally play an element in metabolic perform.) You may see how your weight-reduction plan and way of life are affecting your rating and hack your metabolism by making tweaks to your routine.
Is The Lumen Metabolism Tracker Price It?
I’m an enormous fan of this system, and as somebody who has tried a number of health devices, it’s proper up there with the Oura ring for most beneficial well being/health system. I’ve solely been utilizing it for a month, however have already realized a lot about my physique and the way it processes and makes use of vitality all through the day.
A few of my favourite issues about it:
– I LOVE that it takes menstrual cycle under consideration, and notates the place you might be in your cycle inside the app. It is going to give particular suggestions primarily based on the place you might be in your cycle, like needing extra fiber throughout post-ovulation to fight decrease leptin ranges.
– Assist. The help workforce is unbelievable and really responsive. I had a few questions initially and so they responded instantly. Additionally they supply a free 30-minute intro name with an knowledgeable that can assist you get arrange or reply any questions.
– Sustainable individualized vitamin plan and NO extremes. I really feel like this vitamin plan is the true deal. The macros I acquired have been proper consistent with the macros I’d calculated for myself, with carb biking primarily based on my exercise routine and increase days (that are like double the quantity of carbs). I’m completely loving it to date and extremely, extremely suggest it. It’s a useful instrument if you wish to monitor your metabolism and have any well being or fitness-related targets.
Should you’re all for checking it out, click on right here and use the code FITNESSISTA for an additional 10% off.
Please let me know if in case you have any questions within the feedback part!
Are you a fan or health and wholesome devices? What’s your favourite one??