Sharing my full assessment on the Lumen metabolism tracker and if it’s price it. This submit will not be sponsored, however when you’re concerned about attempting Lumen, you should utilize my affiliate hyperlink and code FITNESSISTA for an additional 10% off!
One of the frequent 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 adjustments and shifts over time, and whereas it may possibly 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 vitality, both for use instantly or saved for later use. Metabolism can have an effect on so many alternative components: weight reduction/upkeep/achieve, 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 simple swap between utilizing carbs and fat as a gasoline supply, relying on what’s out there. Our metabolic flexibility might be improved by our food plan (particularly by means of macro manipulation), exercises, and time in between meals.
Realizing how your metabolism is functioning is usually a key participant in designing your personalised food 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 slightly over a month! I’m so pumped to share my insights with you -I’ve realized a lot!!! – and discuss whether or not I believe 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 inexpensive and handy approach to check metabolic perform, and tweak diet and life-style ideas 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 Change 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 is predicated 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 possibly can enter every day’s exercise into the app), sleep, and former day’s knowledge.
The Lumen was designed for individuals who wish to make sustainable wholesome adjustments of their routine, or are mystified as to why their progress and outcomes have stalled. It offers you personalised knowledge and a stable plan for attaining your objective, whether or not it’s sports activities efficiency, physique recomposition, weight achieve, weight reduction, or metabolic well being.
The truth that Lumen is SO transportable and handy is really unimaginable. Previously, I’d thought of discovering a approach to check my Respiratory Change Ratio, however there wasn’t a simple or handy means to do that. Lumen has been validated to satisfy the gold customary for metabolic measurement in this research.
For those who determine to order, simply head to the web site and you may decide a subscription package deal:
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 while 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 an especially very long time. I solely must cost it about as soon as per week.
The app is gorgeous and really simple to navigate. Throughout the app, you possibly can view your diet plan for the day, entry a number of articles and sources, chat with help, and think about 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 concept. Including this ASAP.
Personalized diet plan
On the prime of the app, you’ll see your diet plan for that day. It offers you particular macros, but in addition simply offers 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 many others.) For those who don’t wish to observe your entire macros, you possibly can solely observe carb consumption and see outcomes utilizing their plan. I like this methodology as a result of the portion dimension mannequin is just 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 believe they’re actually organising customers for longterm success.
Throughout the app, you can too see your Flex rating, which is created after they’ve 4-8 weeks of information. Your flex rating signifies your metabolic flexibility (I believe 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 offers you real-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
Once you first obtain your Lumen, merely plug within the USD charging dock and connect the Lumen to cost. The primary cost took possibly 20 minutes. Whereas the Lumen is altering, you possibly can set up the app in your cellphone, which can sync to Lumen utilizing Bluetooth.
As soon as it’s charged you possibly can enter your primary knowledge, together with age, weight, pattern weekly exercise schedule (you possibly can modify these every day but it surely’s good to have an concept already in there), exercise degree, how lengthy you sometimes quick every evening, and many others. From right here, you possibly can take your first breath studying!
First breath studying
It helps to look at this tutorial earlier than taking your first studying. You’ll exhale a tiny bit out by means 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 depend down and inform you 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 can 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 *objective* is to blow a 1 or 2 within the morning in your first studying, indicating that your physique has burned by means of dinner and switched to fats burning mode.
Remaining breath readings
Lumen recommends breath readings while 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 may sound like lots of readings, and it’s. I like to recommend simply doing all your morning breath and earlier than sleep breath to begin, 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. Once you verify it earlier than and after your exercise, it may possibly inform you whether or not it is best 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 may possibly additionally inform you in case you have shifted into fats burn following the exercise.
Utilizing your diet plan and knowledge
In your homepage within the Lumen App, you’ll see your diet plan for the day. From right here, I like to recommend simply conserving a tally within the notes app of your cellphone with carb servings for the day. You could be shocked by what number of carbs they advocate, particularly when you’re used to a low-carb or Keto food plan.
Right here’s the factor: your physique wants carbs, and it LIKES them. Belief the method! Within the Fb group, there are unimaginable tales about individuals who was once low-carb, switched to Lumen, and have seen important health good points or weight reduction.
Your knowledge gives 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 potential to burn fats. (Genetics and age additionally play an element in metabolic perform.) You’ll be able to see how your food plan and life-style 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 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 vitality all through the day.
A few of my favourite issues about it:
– I LOVE that it takes menstrual cycle into consideration, and notates the place you’re in your cycle inside the app. It’ll give particular ideas primarily based on the place you’re in your cycle, like needing extra fiber throughout post-ovulation to fight decrease leptin ranges.
– Assist. The help workforce is unimaginable and really responsive. I had a few questions initially and so they responded straight away. In addition they provide a free 30-minute intro name with an skilled that will help you get arrange or reply any questions.
– Sustainable individualized diet plan and NO extremes. I really feel like this diet plan is the actual deal. The macros I obtained have been proper consistent with the macros I’d calculated for myself, with carb biking primarily based on my exercise routine and enhance days (that are like double the quantity of carbs). I’m completely loving it to this point and extremely, extremely advocate it. It’s a useful instrument if you wish to observe your metabolism and have any well being or fitness-related targets.
For those who’re concerned about checking it out, click on right here and use the code FITNESSISTA for an additional 10% off.
Please let me know in case you have any questions within the feedback part!
Are you a fan or health and wholesome devices? What’s your favourite one??