How to Increase Metabolism: What Works and What Doesn’t

What actually moves the needle on metabolism?

Now let’s explore the nitty-gritty on how to speed up your metabolism with various strategies, starting with what supercharges your metabolism the most.

An important regulator of metabolism is an enzyme called adenosine monophosphate (AMP)-activated protein kinase. That’s a mouthful, so let’s stick to the handy acronym AMPk.

AMPk is an enzyme that acts as an energy sensor. When activated,  it mediates the switch from energy storing (anabolic)  pathways to energy burning (catabolic) pathways which help regulate energy balance. To help improve metabolism, you want to activate AMPk.

Two processes help activate AMPk:

• Exercise and movement

• Certain dietary strategies

One caveat: “Burning energy” essentially means burning calories, but ramping up your metabolism is not about intense calorie restriction, which can have the opposite effect and slow your metabolism.

The following are strategies that help activate AMPk or otherwise boost metabolism.

Muscle mass

Strength training workouts fall into the EAT category of metabolism. They activate AMPk in the moment, and they also drive up your BMR temporarily afterward (potentially for several hours), thanks to excess post-exercise oxygen consumption (EPOC), sometimes called the “afterburn effect.”

This means that muscle can boost your BMR. BMR is the biggest slice of your metabolism pie because you spend more of a 24-hour period at rest (rather than moving) since you have to sleep. Your lean body mass accounts for an estimated 80% of your BMR. In other words, gaining muscle mass is beneficial for your metabolism over time.

But you’ve got to use it or lose it. “Loss of lean muscle can reduce metabolic activity and can happen with age and a lack of strength-based exercise,” says Dr. Francis.

Muscle-building tips:

• Aim for at least two strength-training sessions per week that work all your major muscle groups. For each exercise, do two to three sets of eight to 12 repetitions, resting between sets. 

• Focus on progressive overload, or adding more weight or more repetitions to your workouts slowly over time. For example, if you do bicep curls with free weights, starting with 5-pound dumbbells for eight repetitions, add another rep the next time you do this exercise. Then when you reach 12 reps, grab slightly heavier dumbbells (say 8 pounds) and aim for eight reps if possible, working your way up to 12 reps over time before again adding more weight. 

• Follow proper form, and find a combination of weight and reps that fatigues the muscles you’re working. In other words, add enough weight and enough reps so that by the final rep, you couldn’t do even one more.
  
  

More movement throughout the day

Any spontaneous movement—whether you’re hustling from the parking lot to your office, folding and putting away laundry, or walking the dog—can rev your NEAT metabolism, which is the second biggest slice of the pie after BMR. As a bonus, moving more in general can also boost BMR over time.

Build “movement snacks” into your day by taking short walks, especially after meals, or by doing any other non-sedentary activities. Even picking up sticks in the yard that the lawn mower doesn’t play well with counts. Aim for 7,000 to 10,000 steps per day.

Getting your heart rate up

Exercise that drives up your heart rate activates AMPk and boosts the EAT portion of your metabolism in the short term. As with strength training, cardiovascular exercise also gives you that afterburn effect, boosting your BMR for up to several hours, well after you’ve cooled off and showered. And it improves your BMR over time.

Most exercise guidelines recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous intensity activity per week, or a combination of the two that falls in between these ranges.

Find activities you enjoy, such as hiking, running, cycling, swimming, rowing, playing a heart-pumping sport, and more.

Protein at every meal

Protein intake is crucial for building and maintaining your muscle mass, but it’s also a good way to boost the TEF portion of your metabolism. You’ll burn more calories from consuming and processing protein than you will from carbohydrates or fat, though all three macronutrients are necessary for your body.

Protein needs vary based on your physical activity level, but a good rule of thumb is to aim for about 0.65 to 1 gram of protein per pound of bodyweight per day. So if you weigh about 150 pounds, that equates to about 98 to 150 grams. Spread your protein intake throughout the day with your meals and snacks. You can also add a high-quality protein powder like Metabolic Power Protein to a smoothie or yogurt for an extra boost.

Optimal sleep

Inadequate or low-quality sleep can impact your metabolism, which is tied to your circadian-rhythm, or your sleep-wake cycle.

You can keep your sleep-wake cycle on target by getting natural light in the morning. This helps sync your body’s clock and regulates your metabolism. Keep your bedroom dark at night, and reduce screen exposure too close to bedtime to promote the release of melatonin, the body’s sleep hormone. Aim for at least seven hours of quality sleep per night.

Stress management

Chronic stress can disrupt your metabolism by way of cortisol, the stress hormone. Cortisol is necessary for the body to function, but when it becomes dysregulated, it can have negative effects on your metabolism.

Getting adequate exercise and good-quality sleep help keep stress in check. You can also find other calming activities that improve your well-being. Consider yoga (which can rev your NEAT, or even EAT if it’s an intense session like power yoga), meditation, your favorite hobbies, spending time with loved ones, and more.

Time-restricted eating

Time-restricted eating (TRE) involves eating during a specific time window (from four to 12 hours) over a 24-hour period and then fasting for the rest, usually during the night. For example, as a moderate approach to TRE, you might opt for a 10-hour eating window from 9 a.m. to 7 p.m. and then fast for the remaining 14 hours.

TRE can be beneficial for metabolism because after 12 hours of fasting, the body switches from burning glucose to burning fat, activating AMPk.

Evidence-based supplements

In some cases, evidence-based supplements can help support metabolism. These include:

• Protein powders: If you have trouble getting enough protein from food, a protein powder can help you meet your intake goals. Choose one with minimal ingredients, watch the sugar content, and check that the product has undergone third-party testing for contaminants.

• Creatine monohydrate: Found in your muscles and your brain, creatine is a compound formed by three amino acids. Creatine monohydrate is a supplement that can help support muscle growth in conjunction with strength training. In this way, the supplement can rev metabolism indirectly.

• Green tea extract: This supplement contains epigallocatechin-3-gallate (EGCG), a powerful antioxidant that research shows can boost your BMR.

• Metabolism Ignite: This product provides antioxidants that help activate AMPk, and Green Coffee Bean Extract, which helps boost your natural production of glucose-like peptide-1 (GLP-1) hormone. GLP-1 is important for supporting blood sugar management, insulin sensitivity, and weight, all of which can benefit your metabolism.
  
  

Foods that “increase metabolism”: A reality check

You might be on the hunt for foods that increase metabolism and burn fat. Indeed, certain dietary strategies can help.

Protein

As noted in the previous section on what truly moves the needle for your metabolism, protein is top dog in terms of diet. Protein gives your TEF a boost and increases satiety (feeling satisfied) for longer after a meal.

Whole foods

First, a few food definitions:

• Whole foods are foods that are as close to their natural form as possible, whether cooked or raw.

• Minimally processed foods are similar but have undergone some processing—think peanut butter versus peanuts.

• Ultra-processed foods are those that have few natural ingredients or are highly refined, meaning a lot of their nutrients have been stripped out.

Whole foods have a higher TEF, meaning when you eat and digest them, you burn more calories. Whole foods, with their fiber and other nutrients, can also help you feel more satisfied. To boost your metabolism, eliminate ultra-processed foods as much as possible while upping your intake of whole and minimally processed items.

Eating more whole foods can also help you reduce your reliance on refined carbohydrates, that can cause blood sugar spikes, which drive up insulin levels, leading to fat storage and a slowed metabolism.

However, whole foods sometimes cost more, while processed foods tend to be cheaper and more convenient. One way to find balance that works for your bank account and lifestyle is to look at ingredient lists when choosing processed items. For example, you might find that making a marinara sauce from scratch is complicated and expensive, so choose a jarred sauce with as few ingredients as possible and that’s not too high in sugar or sodium. You get the idea!

And to add an additional reality check, if you’re trying to up your protein but struggle to take in enough protein-rich foods, you might add protein powder to a smoothie, yogurt, etc. While technically considered an ultra-processed food, a whey or plant-based protein powder with minimal ingredients and no (or low) added sugar could help you reach your protein goals.

Coffee, tea, and other caffeinated beverages

Indeed, the caffeine in your morning joe or afternoon tea can boost your BMR for a short time, but the effects are somewhat minimal. So getting jittery and potentially disrupting your sleep with a constant infusion of caffeine isn’t worth it. Stick to one or two servings per day, and avoid caffeine within six hours of bedtime.

Of note: green tea has an added benefit with its combination of caffeine and catechins, notably epigallocatechin-3-gallate (EGCG), a powerful antioxidant that research shows can rev your BMR.

Capsaicin

Capsaicin is a compound in chili peppers that makes them spicy. Research shows it can boost BMR, but the effect is modest. So if you like a little heat with your food, adding chili peppers—or seasonings or condiments that contain them—is great, but you don’t need to live in a constant state of mouth-burning. Other dietary approaches, such as getting enough protein, will move the needle more.

11 ways to boost metabolism: Your daily checklist

Here’s a handy checklist with simple daily metabolism-booster ideas.

• Get natural light as early in the morning as possible.

• Eat protein-rich meals, starting with breakfast.

• Walk for 10 to 15 minutes after meals.

• If you drink caffeine, have your morning cup.

• Build a few extra “movement snacks” into your day.

• Get in your step goal.

• Cut the caffeine by 3 or 4 p.m.

• Do a strength-training or cardio session.

• Pick a household chore to slay for extra movement.

• Take a moment to destress and have some me time.

• Dim the lights and put screens away an hour before bed.

Metabolism myths: What doesn’t work?

The main myth about metabolism is that your BMR doesn’t change—that you’re born with a set metabolism (either slow or fast) based on your genetics.

The truth: Genetics do partly determine our metabolic rate, there are ways to influence it in the right direction. “We can also optimize our metabolic rate by maintaining healthy adrenal, thyroid, and hormonal balance,” says Dr. Francis, and by engaging in some of the other practices mentioned in this article. Now: what doesn’t work.

• Low-calorie diets: Your body needs fuel to function on a basic level—to keep your heart ticking, your blood flowing, your lungs breathing, etc.—and to power all that movement you’re doing. When you don’t eat enough, it can actually slow down metabolism. “Going long periods without eating, or fasting, can suppress thyroid activity and raise cortisol,” says Dr. Francis, “both of which slow weight loss, and may even cause weight gain.” 

• Detoxes: Boosting metabolism is not about “cleanses or detoxes” or other fad diets. Your body has built-in detoxification processes to do that work. So don’t waste your money on gimmicks.

• Fat-burning pills: The supplement shelves are loaded with products that claim to “burn fat.” Most lack scientific evidence, according to research, so skip these.

• Eating small, frequent meals: Eating regular meals (breakfast, lunch, dinner, and a snack as needed) can help keep you satisfied, but you don’t need to eat every two or three hours to boost your metabolism. That’s a myth.

Working with a healthcare provider on metabolism

Don’t hesitate to talk to a healthcare provider if you’re looking for guidance on improving your metabolism or if you suspect you have an underlying condition affecting your metabolism. 

The following issues and life stages can affect metabolism:

• Hormonal imbalances

• Thyroid issues

• Nutrient deficiencies or malabsorption issues

• Midlife changes, such as entering the menopause transition (for females) and andropause (for males), which is a natural decline in testosterone.
  
  

Key takeaways

• Your metabolism involves all the chemical reactions in your body that keep you alive.

• A higher metabolism provides you with more energy, helps with weight management, and more.

• If you are looking for ways to boost your metabolism, the strategies in this article can help.
  
  

Frequently asked questions (FAQs)

How can I increase my metabolism to lose weight?

Several strategies can help you increase metabolism and lose weight. These include strength training, adding more spontaneous movement throughout your day, incorporating more planned physical activity into your week, and upping your protein intake.

How do I trick my metabolism into burning fat?

You can’t “trick” your metabolism into burning fat. However, reducing your refined carbohydrate intake, engaging in prolonged physical activity, and trying time-restricted eating are all ways to encourage your body to burn fat rather than glucose.

Why is my metabolism so poor?

If you think you have a “poor” or “slow” metabolism, several factors could be at play. First, talk to a healthcare provider, as they can help identify  underlying medical conditions that might affect your metabolism. Other reasons for a sluggish metabolism include low physical activity, low muscle mass, inadequate protein intake, and more.

What is a metabolism killer?

Nothing actually “kills” your metabolism, as metabolism is the sum of all the chemical reactions in your body that sustain your life. It’s always working. Some factors can slow your metabolism, including living a sedentary lifestyle and not getting enough protein or enough nutrients in general.