Sharing my full assessment on the Lumen metabolism tracker and if it’s price it. This submit will not be sponsored, however should you’re enthusiastic about making an attempt Lumen, you should utilize my affiliate hyperlink and code FITNESSISTA for an additional 10% off!

One of the vital frequent themes I hear within the health world (on-line and with my 1:1 digital and in-particular person purchasers) is the of idea metabolism. It modifications and shifts over time, and whereas it could actually clearly work in your favor, it may also be difficult to hack and perceive. 

What the heck is your metabolism? Your physique’s metabolism is the method by which it converts meals into power, both for use instantly or saved for later use. Metabolism can have an effect on so many various elements: weight reduction/upkeep/acquire, sleep, immune system, health efficiency, power ranges, longevity, and blood sugar stability.

Metabolic flexibility is the important thing perception into how effectively your metabolism is functioning. You need your physique to have the ability to simple change between utilizing carbs and fat as a gas supply, relying on what’s accessible. Our metabolic flexibility might be improved by our weight loss program (particularly via macro manipulation), exercises, and time in between meals. 

Figuring out how your metabolism is functioning could be a key participant in designing your personalised weight loss program 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 a bit over a month! I’m so pumped to share my insights with you -I’ve realized a lot!!! – and speak about whether or not I feel this little gadget is price implementing in your routine. 

Lumen Metabolism Tracker Review

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 inexpensive and handy method to take a look at metabolic perform, and tweak vitamin and life-style ideas based mostly on this knowledge. 

You breathe into the Lumen (extra particulars on how to do that under) 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 break 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 individuals who need to make sustainable wholesome modifications of their routine, or are mystified as to why their progress and outcomes have stalled. It provides you personalised knowledge and a strong plan for reaching your purpose, whether or not it’s sports activities efficiency, physique recomposition, weight acquire, weight reduction, or metabolic well being.

The proven fact that Lumen is SO moveable and handy is really unbelievable. Previously, I’d considered discovering a method to take a look at my Respiratory Trade Ratio, however there wasn’t a straightforward or handy method to do that. Lumen has been validated to fulfill the gold commonplace for metabolic measurement on this examine. 

For those who resolve to order, simply head to the web site and you may decide 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

Design

Lumen has an “on” button within the center that illuminates if 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 must cost it about as soon as per week. 

App

The app is gorgeous and really simple 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 examine earlier knowledge. The app additionally syncs together with your Apple Watch and/or Garmin. In addition they have an app FOR your Apple Watch and I had no thought. Including this ASAP.

Personalized vitamin plan

On the high of the app, you’ll see your vitamin plan for that day. It provides you particular macros, but in addition 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.) For those who don’t need to observe all your macros, you may solely observe carb consumption and see outcomes utilizing their plan. I really like this technique as a result of the portion dimension mannequin is much like what we do at Precision Diet. I additionally don’t suppose it’s practical or sustainable to trace/weight/measure ALL meals for all times, so I feel they’re actually establishing customers for longterm success.

Flex rating

Inside the app, you may as well see your Flex rating, which is created after they’ve 4-8 weeks of knowledge. Your flex rating signifies your metabolic flexibility (I feel 21 is the max), and you may see how your scores enhance and alter over over time. 

I’m an enormous fan of assessing habits, and this app provides you actual-time perception into how your habits have an effect on your metabolism, plus recommendations on what you are able to do to enhance. 

How To Use The Lumen Metabolism Tracker

Machine set-up

While you first obtain your Lumen, merely plug within the USD charging dock and fix the Lumen to cost. The first cost took perhaps 20 minutes. Whereas the Lumen is altering, you may set up the app in your cellphone, which is able to sync to Lumen utilizing Bluetooth. 

As soon as it’s charged you may enter your fundamental knowledge, together with age, weight, pattern weekly exercise schedule (you may alter these every day but it surely’s good to have an thought already in there), exercise degree, 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 via your nostril, then inhale deeply into the Lumen. Take away it out of your lips, and maintain your lips closed as you maintain your breath. The Lumen will depend down and let you know when to exhale. The inhales and exhales are deep and gradual – like a protracted 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 yet one more breath. Subsequent, you’ll obtain your rating on a scale of 1-5 (1 is burning largely fat and 5 is burning largely carbs). The *purpose* is to blow a 1 or 2 within the morning on your first studying, indicating that your physique has burned via dinner and switched to fats burning mode.

Remaining breath readings

Lumen recommends breath readings if 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 loads 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 instances you do it, the extra knowledge you’ll have, however it may be overwhelming to go from zero to eight+ readings per day. I all the time do the morning breath, earlier than mattress, and attempt to keep in mind to verify it earlier than my exercise and afterwards. While you verify it earlier than and after your exercise, it could actually let you know whether or not you must gas 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 could actually additionally let you know you probably 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 holding a tally within the notes app of your cellphone with carb servings for the day. It’s possible you’ll be stunned by what number of carbs they suggest, particularly should you’re used to a low-carb or Keto weight loss program.

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 low-carb, switched to Lumen, and have seen vital health features or weight reduction.

Your knowledge will provide you with perception into your habits and the way they have an effect on your rating. A excessive-carb meal or loads of alcohol earlier than mattress can result in a better morning rating, as can late-night time meals, poor sleep, elevated stress, overtraining. Excessive cortisol results in a better rating and inhibits the physique’s capacity to burn fats. (Genetics and age additionally play a component in metabolic perform.) You may see how your weight loss program and life-style are affecting your rating and hack your metabolism by making tweaks to your routine. 

 Is The Lumen Metabolism Tracker Value It?

I’m an enormous fan of this gadget, and as somebody who has tried a number of health devices, it’s proper up there with the Oura ring for most dear well being/health gadget. 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 power 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’re in your cycle inside the app. It should give particular ideas based mostly on the place you’re in your cycle, like needing extra fiber throughout submit-ovulation to fight decrease leptin ranges. 

– Assist. The help staff is unbelievable and really responsive. I had a few questions initially and so they responded immediately. In addition 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 actual deal. The macros I acquired have been proper in keeping with the macros I’d calculated for myself, with carb biking based mostly on my exercise routine and increase days (that are like double the quantity of carbs). I’m completely loving it thus far and extremely, extremely suggest it. It’s a useful instrument if you wish to observe your metabolism and have any well being or health-associated targets.

For those who’re enthusiastic about checking it out, click on right here and use the code FITNESSISTA for an additional 10% off.

Please let me know you probably have any questions within the feedback part!

Are you a fan or health and wholesome devices? What’s your favourite one??

xo

Gina