Metabolism is how your body turns food into energy. It keeps your body running by supporting essential functions like breathing, digestion, and circulation. While many people think metabolism only affects weight loss, it actually plays a big role in your overall health and energy levels. The good news? You can make simple changes to keep your metabolism working efficiently. In this blog, we discuss what metabolism is and nine ways to support and boost metabolism. What Is Metabolism? Metabolism is the process of converting food into energy. It has two main parts: Catabolism–Breaking down food to release energy Anabolism–Using energy to build and repair cells Your basal metabolic rate (BMR) is the number of calories your body needs to perform basic functions, like keeping your heart beating and lungs working. Factors such as age, genetics, muscle mass, and activity level influence BMR. Simple Ways to Support a Healthy Metabolism While genetics play a role in metabolism, your daily habits can also make a big difference. Here are some easy ways to support your metabolism: 1. Eat Enough High-Quality Protein Eating protein-rich foods increases the thermic effect of food, which refers to the calories burned during digestion and absorption. Protein also helps maintain lean muscle mass, which contributes to a higher metabolic rate. Aim for lean sources such as: Chicken, turkey, and lean beef Fish and seafood Eggs Plant-based proteins like lentils, beans, tofu, and high-quality vegan protein powders Protein meal replacements and powders with high-quality ingredients 2. Stay Hydrated Drinking enough water can temporarily boost metabolism. Studies suggest that water consumption increases energy expenditure by about 24-30% for up to an hour.1-4 Cold water may help even more because your body uses energy to warm up your body temperature.5 3. Build Muscle With Strength Training Muscle burns more calories than fat, even when you are resting. Adding resistance training helps build muscle mass, which in turn increases BMR. Strength training exercises such as weightlifting, bodyweight exercises, and resistance band workouts can help you build muscle and support your metabolism over time. 4. Try High-Intensity Interval Training (HIIT) HIIT workouts combine short bursts of intense activity with rest periods. This type of training can increase calorie burn for hours after your workout, thanks to the afterburn effect (EPOC–excess postxercise oxygen consumption).6 5. Increase NEAT (Nonexercise activity thermogenesis) Nonexercise activity thermogenesis (NEAT) refers to the calories you burn through everyday movements like walking, cleaning, or even fidgeting. Simple ways to increase NEAT include: Taking the stairs instead of the elevator Walking while on phone calls Doing light stretches or standing up every hour 6. Get Enough Sleep Lack of sleep affects hormones that regulate metabolism and can lead to weight gain. Aim for 7-9 hours of sleep each night to keep your metabolism balanced and your energy levels high. If you’re having trouble sleeping, your healthcare provider may consider adding Sleep Support to your daily routine.* 7. Manage Stress Chronic stress increases cortisol, a hormone that can slow metabolism and lead to fat storage. To keep stress in check, try: Meditation or deep breathing exercises Yoga or gentle stretching Spending time outdoors or with loved ones Along with these activities, you may also consider adding Stress Support to synergistically promote healthy responses to stress and occasional anxiousness.* 8. Eat Metabolism-Friendly Foods Some foods naturally support metabolism, including Green tea & coffee–Caffeine and catechins can help increase fat burning.7 Spicy foods–Capsaicin in chili peppers may slightly boost metabolism.8 Healthy fats–Avocados, nuts, and olive oil support hormone balance and overall health.9 9. Avoid Extreme Dieting Drastically cutting calories can slow your metabolism because your body tries to conserve energy. Instead, focus on balanced meals with plenty of nutrients to keep your metabolism running smoothly. Conclusion Your metabolism is influenced by many factors, but small lifestyle changes can help keep it working efficiently. Eating enough protein, staying active, drinking water, managing stress, and getting good sleep all play a role. By making these habits part of your routine, you’ll support a healthier metabolism and overall well-being! References 1. Boschmann M et al. J Clin Endocrinol Metab. 2007;92(8):3334-3337. 2. Boschmann M et al. J Clin Endocrinol Metab. 2003;88(12):6015-6019. 3. Stookey JD et al. Obesity. (Silver Spring). 2008;16(11):2481-2488. 4. Vij VA et al. J Clin Diagn Res. 2013;7(9):1894-1896. 5. Lafata D et al. J Int Soc Sports Nutr. 2012;9(1):44. 6. Schleppenbach LN et al. Int J Exerc Sci. 2017;10(7):942-953. 7. Hursel R et al. Am J Clin Nutr. 2013;98(6 Suppl):1682S-1693S. 8. Zheng J et al. Biosci Rep. 2017;37(3):BSR20170286. 9. Ford NA et al. Front Nutr. 2020;7:78.