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More Than Our Story
Boosting Your Metabolism Naturally
Table of Contents
Your metabolism is the engine that powers every process in your body, from breathing and digesting food to moving, thinking, and maintaining body temperature. A faster metabolism means your body burns more calories at rest, supports healthier energy levels, and helps regulate weight more easily. While genetics play a role, there are many natural ways to help support and gently boost your metabolic rate.
How To Boost Your Metabolism Naturally
Here are some natural ways to boost your metabolism, without extreme diets or unsafe supplements.
Build More Lean Muscle
Muscle is metabolically active tissue, meaning it burns more calories than fat, even at rest. Strength training stimulates muscle growth, which raises your basal metabolic rate (BMR) over time.
How to do it:
- Lift weights a few times per week
- Try bodyweight exercises like squats, push-ups, and lunges
- Add resistance bands for variety
MORE MUSCULAR, FASTER METABOLISM:
Even small increases in muscle mass can noticeably improve metabolism.
Prioritize Protein
Protein requires more energy to digest than fats and carbohydrates, a phenomenon known as the thermic effect of food (TEF). Eating enough protein also supports muscle repair and helps regulate hunger hormones.
Aim for:
- Lean meats, eggs, dairy
- Legumes, tofu, tempeh
- Nuts, seeds, and protein-rich whole grains
PROTEIN TARGET:
A good target for most active adults is 20–30 grams of protein per meal, but needs vary. Athletes should aim for anywhere between 1 and 2 grams of protein per kilogram of body weight.
Stay Hydrated
Even mild dehydration can slow your metabolism. Water is essential for cellular energy production and digestion. Cold water may offer a slight metabolic boost as your body warms it, but the most crucial factor is simply drinking enough.
HYDRATION TIP:
If your urine is pale yellow, you’re likely well-hydrated. Dark yellow is a sign that you’re likely under-hydrated.
Keep Moving
Your total daily activity has a greater impact on metabolism than a single workout. Non-exercise activity, like walking, standing, and household tasks, can add up to hundreds of extra calories burned.
Try this:
- Take short walk breaks every hour
- Stand while working when possible
- Do errands on foot
- Stretch or pace during phone calls
MOVEMENT MATTERS:
Small habits make a big difference.
Spice It Up!
Certain spices, especially those containing capsaicin (found in chili peppers), have mild thermogenic effects, meaning they slightly increase the number of calories your body uses. Ginger and turmeric also support digestion and may modestly increase metabolic rate.
NOT JUST HEAT:
Ginger, turmeric, and ginseng are excellent examples of metabolic-boosting roots.
Get Enough Quality Sleep
Poor sleep deregulates the hormones that control hunger, stress, and metabolism. When you’re tired, your body may burn fewer calories and crave more sugary or high-fat foods.
For better sleep:
- Aim for 7–9 hours
- Keep a consistent sleep schedule
- Limit screens 1 hour before bed
- Create a calm, dark sleep environment
SLEEP MATTERS:
Good sleep is one of the most underrated metabolism boosters.
Support Your Thyroid Health
Your thyroid gland regulates metabolism. Nutrients such as iodine, selenium, and zinc support thyroid function. Low levels may contribute to a slower metabolic rate.
Top thyroid-supportive foods:
- Seaweed, seafood
- Brazil nuts
- Eggs
- Pumpkin seeds
- Whole grains
MEDICAL TIP:
If you suspect thyroid issues, seek medical advice.
Manage Stress Levels
Chronic stress increases cortisol, a hormone that can lead to fat storage—especially around the abdomen—and to a slower metabolism over time. Reducing stress helps rebalance hormones and supports metabolic health.
Simple stress-management habits:
- Deep breathing
- Gentle yoga
- Meditation
- Time in nature
- Daily walks
STRESSED OUT?
Your metabolism performs best when your body feels safe and calm.
Eat Regular, Balanced Meals
Skipping meals can slow your metabolism as your body tries to conserve energy. Eating balanced meals with protein, healthy fats, and fiber helps keep blood sugar stable and prevents metabolic slowdowns.
SMALL MEALS, MORE OFTEN:
You don’t need to eat every 2–3 hours, but do aim for predictable, nourishing meals throughout the day.
Final Thoughts
Boosting your metabolism naturally isn’t about quick fixes; it’s about daily habits that support your body’s energy systems. By building muscle, eating nutrient-rich foods, staying hydrated, sleeping well, and reducing stress, you can naturally and sustainably elevate your metabolic rate.
Over time, these practices can lead to increased energy, better weight management, improved mood, and stronger overall health.
SOURCES
- AARP, 11 Natural Foods to Help Boost Your Metabolism, March 20, 2024, Medically reviewed by Merle Myerson, M.D.
- Healthline, 8 Tips to Speed Up Your Metabolism and Your FAQ Answered, January 11, 2024, Helen West, RD, Medically reviewed by Marie Lorraine Johnson, MS, RD, CPT
- Mayo Clinic, Metabolism and Weight Loss: How You Burn Calories, October 08, 2022
- Men’s Health, 12 Ways to Rev Up Your Metabolism for All-Day Weight Loss, May 30, 2019, Josh St. Clair and Paul Kita
- Women’s Health, 6 Ways to Boost Your Metabolism as You Get Older, June 29, 2016, Meghan Rabbitt
Daniel
Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit.
Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.
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