5 Science-Backed Ways to Support Your Metabolism

Your metabolism is like your body's engine—it converts what you eat and drink into energy. While genetics play a role, there are several evidence-based strategies that can help keep your metabolic health in good shape.

1. Prioritize Protein

Eating protein causes the largest rise in the thermic effect of food (TEF), meaning your body burns more calories digesting protein than it does processing fats or carbs. Aim to include a quality protein source with each meal.

2. Stay Hydrated

Even mild dehydration can slow down your metabolism. Studies suggest that drinking water may temporarily boost metabolic rate. Cold water might have a slight additional effect as your body uses energy to heat it to body temperature.

3. Build Muscle Through Resistance Training

Muscle tissue burns more calories at rest than fat tissue. Incorporating strength training into your routine—even just two to three times per week—can help maintain and build muscle mass, supporting a healthier metabolic rate.

4. Get Quality Sleep

Poor sleep has been linked to decreased metabolic function and increased hunger hormones. Most adults need 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and create a restful environment.

5. Don't Skip Meals

While intermittent fasting works for some people, regularly skipping meals can actually slow your metabolism as your body adapts to conserve energy. If you're not following a specific fasting protocol, aim for regular, balanced meals throughout the day.

The Role of Research

Scientists continue to study how various compounds and peptides may influence metabolic processes. GLP-1 research, for example, has opened new avenues for understanding appetite regulation and metabolic function.

Remember: Sustainable changes to diet and lifestyle are the foundation of metabolic health. Always consult with a healthcare provider before making significant changes to your routine.