How to use Temps & Pulses for metabolic health insights
In the summer of 2020, my health hit a major low. Years of chronic dieting, over-exercising, relentless negative self-talk, and hormonal birth control had taken their toll. I was living on the edge—eating almost no carbs, avoiding sugar, dairy, and fats, relying only on lean protein, and pushing my body through six days a week of workouts filled with hours of cardio. The result? I felt terrible physically, mentally, and emotionally.
Symptoms of hypothyroidism and adrenal dysfunction were creeping in. My metabolism seemed “broken” or “slow,” but the truth was simpler: I was undernourished and over-stressed.
My Wake-Up Call
I began tracking my basal body temperature but didn’t initially include resting pulse rates. My average waking temps hovered around 96.5°F, and my pulse was a mere 44 beats per minute. Then I discovered the work of Dr. Ray Peat and Dr. Broda Barnes through the pro-metabolic community. Their research flipped everything I thought I knew on its head.
According to Dr. Peat, a well-nourished, healthy individual should have a resting pulse of 85+ beats per minute. A high resting pulse (in the absence of stress) signals good metabolic health and strong repair capacity. This was a stark contrast to mainstream narratives touting a low heart rate as the gold standard of cardiovascular fitness.
Questioning the Mainstream Narrative
The Mayo Clinic states: “Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.”
But is a low resting heart rate truly beneficial? Evidence suggests otherwise. Thyroid health—the thermostat of the body—plays a crucial role in metabolism. A sluggish thyroid often correlates with lower body temperatures and slower heart rates, indicators of reduced metabolic function.
Why Temperature and Pulse Matter
Metabolism refers to the sum of all biochemical reactions in the body. It’s essentially the rate of energy production at the cellular level—the speed at which your body processes and utilizes energy. Your body temperature is a reflection of this activity. People with under-functioning thyroids tend to exhibit low basal body temperatures and slower pulses, which can indicate:
- Low thyroid function
- Inflammation
- Suppressed immune function
- High stress
- Estrogen dominance
In contrast, a warm body is linked to better immune function, efficient digestion, reduced inflammation, and overall metabolic health.
How to Track Temperature and Pulse
Tracking these metrics throughout the day provides invaluable insights into your metabolic health:
- Upon Waking:
- Follicular Phase: 97.2-97.8°F
- Luteal Phase: 98.6°F
- Resting pulse: 75-90 bpm
- After Breakfast:
- Temperatures and pulse should gently rise after meals. Food lowers stress and generates heat. If your numbers drop, it may indicate falsely elevated waking temps due to stress hormones like cortisol.
- Afternoon:
- Temperatures should peak between 1-3 PM.
What Your Numbers Reveal
- Higher temp and pulse (in the absence of stress): Optimal metabolic function
- Normal temp and higher pulse: Active stress response
- Lower temp and lower pulse: Chronic stress and metabolic suppression
- Normal temp and lower pulse: Chronic stress or low thyroid function
How to Optimize Your Numbers
If your temperature and pulse rates aren’t within optimal ranges, consider the following steps:
- Prioritize bioavailable protein: Aim for at least 100 grams per day.
- Eat enough calories: 1,800-2,000+ per day, depending on individual needs.
- Include digestible carbs: At least 150 grams daily (e.g., honey, maple syrup, fruit, root vegetables).
- Pair carbs with protein: Avoid “naked carbs” to stabilize blood sugar.
- Focus on anabolic exercise: Build muscle with strength training to boost metabolism.
Why This Matters
Using temperature and pulse as tools, you can:
- Monitor how well your body utilizes energy.
- Evaluate recovery from exercise.
- Gain insights into hormonal balance (e.g., progesterone production and ovulation).
- Identify the impacts of stress on your physiology.
Final Thoughts
Conventional health wisdom often ignores the nuances of metabolism and thyroid health. As Dr. Ray Peat emphasizes, chronic stress and low thyroid function can have far-reaching impacts on overall health, including heart disease and hormonal imbalance. By focusing on temperature and pulse, you’re not just gathering data—you’re unlocking insights into your body’s unique metabolic story.
To read more about the doctor that pioneered these tests grab the book called Hypothyroidism: The unsuspected illness by Dr. Broda Barnes
✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!
LINK to apply for 1:1 coaching ❤️
Sources 👇🏻
Special shoutout to the mentors that introduced me on to this amazing research, go give them a follow!
@fundamental.nourishment
@hormonehealingRD
@Jessicaashwellness
@kasey.goins
PMID: 28740582
PMID: 26792255
Dr. Ray Peat
#thyroid #thyroidhealing #thyroidhealth #tempsandpulses #prometabolic #prometabolicnutrition #prometabolicfitness #hypothyroidism #adrenalsupport #adrenals #exercise #fitnessjourney #onlinepersonaltrainer #onlinefitnesscoach
Wellness Simplified with Meganmefit 