"Boost your metabolism" is a common buzzphrase, usually followed by some kind of supplement or weird routine.
Forget the noise.
Here are 3 proven ways to boost your metabolism.
1. Increase your Lean Muscle Mass.
You can grow lean mass at any age.
Unfortunately, what it takes to grow muscle is the opposite of what most people do when they want to lose fat, which keeps them on a continuous cycle of no results, fatigue, and possible hormonal damage.
Muscle is metabolically active tissue, meaning it burns more calories at rest than fat so the more muscle you have, you will have an ore efficient metabolism.
2. Balance your Hormones
Hormones like insulin, cortisol, and thyroid hormones play a significant role in metabolic health.
Nutrient-dense, balanced meals stabilize blood sugar, reduce inflammation, and support thyroid function, helping people optimize their metabolism despite genetic predispositions.
3. Improve your Gut Health
A healthy gut microbiome enhances nutrient absorption and reduces inflammation, both of which are essential for an efficient metabolism.
If you aren’t pooping daily, always have diarrhea, indigestion or gas/bloating then you could have a more sluggish metabolism in result.
Most people are uncomfortable talking about this, but shouldn't be. Take our Gut Health self-assessment if you're not sure if your symptoms are normal.
Do's and Dont's for Increasing Metabolism
❌ Stop doing cardio only workouts or too many HIIT classes.
❌ Stop having coffee for breakfast or waiting until noon to eat when you are too starving to make intentional choices. Eat whole foods to fuel your body.
❌ Stop trying to eat as few calories as possible, fearing calorically dense foods and eliminating all carbs from your diet. Energy in means energy out.
✅ Strength train at least 2x per week, ideally 3 with progressive programming. Scale back on high intensity cardio and swap for steady-state cardio or walking.
✅ Eat breakfast within 2 hours of waking up and drink coffee after. Aim for at least 30g protein per meal, every 3-5 hours.
✅ Prioritize fermented foods, fiber, and proper hydration to support gut health and overall metabolic function.
If you follow those guidelines above, you can absolutely move the needle in the right direction, regardless of your genetics.
Remember, nothing changes if nothing changes, and it’s 100% on you to execute.
There is no magic pill. Chasing those things will only spin you further away from what actual works. Pick 1-2 steps above and start there. Then repeat.
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