What is Metabolism?

Metabolism is often misunderstood as the sole mechanism that controls your weight. However, it is much more than that. It is the way your body turns food into energy, which is then used to power your heart and lungs, build and repair tissue, regulate hormones, and perform other critical functions. According to Dr. Jonathan Gabison, MD, an assistant professor of family medicine at the University of Michigan, ‘metabolism is all the chemical processes that keep our body alive and functioning.’

For example, about 20% of the energy your metabolism provides goes to your brain, building neurotransmitters and keeping signals going, so having an efficient metabolism is critical for cognitive health. This highlights the importance of maintaining a healthy metabolism, which is not just about weight loss but also overall well-being.

Can You ‘Boost’ Your Metabolism?

Yes, your metabolism is highly modifiable, influenced by factors such as genetics, age, and weight. However, improving your metabolism requires consistent long-term habits, not quick fixes or magic solutions. Dr. Shebani Sethi, MD, a clinical associate professor of psychiatry and behavioral sciences at Stanford University, emphasizes that ‘research shows that improving your metabolism requires consistent long-term habits.’

Five Habits to Improve Your Metabolism

Here are five habits that can make an impact on improving your metabolism:

• Every time you move your body, it burns calories and raises your metabolism—both during the moment and for a period afterward. Think of your metabolism like a pie: Two thirds of the energy you use every day is devoted to keeping you alive (that’s your basal metabolic rate), and the rest goes toward digesting food and moving your body. Being more active is the most straightforward way to up your metabolism. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate intensity physical activity a week.

• Strength training helps build and maintain muscle mass. Muscle tissue is metabolically active, which means sustaining it burns more calories than maintaining fat tissue. Therefore, having more muscle mass will give your metabolism a slight boost. By strength training you’re also improving your overall health. For instance, since muscle tissue uses the majority of the glucose in your bloodstream, more muscle mass can increase your body’s capacity to use glucose and help prevent blood sugar spikes.

• Protein is having a major moment right now. While things may be getting a little out of hand (hello, protein popcorn), consuming sufficient amounts of high-quality protein has well-established benefits for your metabolism. That’s because the nutrient is the building block of muscle, so eating enough of it helps support muscle growth and maintenance, especially if you’re resistance training. Protein also has the highest thermic effect of all three macronutrients, meaning digesting it burns more calories than carbohydrates or fats.

• An often-overlooked habit for better metabolism is getting quality sleep. A lack of sleep dysregulates your metabolism, causing a cascade of issues, including worsened glucose management, more intense hunger the next day, and reduced energy expenditure. When this happens consistently, it can lead to an increased risk of obesity, type 2 diabetes, high blood pressure, and heart disease. Sleep also has an impact on hormones that can slow down the metabolism. There isn’t a specific number of hours you should sleep each night, but research shows that most adults do best with seven to nine hours of quality rest most evenings.

• Prolonged stress keeps your cortisol (stress hormone) levels chronically elevated, which can break down muscle tissue and slow your metabolism. Constantly pulling out your hair can also disrupt your appetite-regulating hormones, triggering cravings that may prompt you to eat more. All of these things can affect your weight. Research shows chronic stress can increase your risk of obesity, type 2 diabetes, and related cardiometabolic complications too.

While these habits may not be flashy or sexy, they can have long-term benefits for your overall health and well-being. By incorporating these habits into your daily routine, you can improve your metabolism and maintain a healthy weight.