A Princeton-Trained PhD Says These 3 Foods Will Optimize Your Metabolism

At mindbodygreen, we've waxed poetic on the importance of gut health. But in case you need a quick reminder: Your gut is at the forefront of basically every function in your body, including, yes, your metabolism.

As the research becomes more and more complex, the connection between gut health and metabolism1 has never been more evident. "Now that microbiome research is really picking up, it's becoming pretty clear that certain species of bacteria in the gut play very important roles in health," Princeton-trained metabolic health expert Alexis Cowan, Ph.D., says on this episode of the mindbodygreen podcast.

"Prioritizing the maintenance of muscle mass has to play a big role [in metabolic health], especially throughout the aging process," Cowan explains, which is why she recommends "a diet that both has adequate protein to maintain and grow muscle, as well as polyphenols to mitigate [inflammatory processes] and optimize the microbiome." 

That said, it's important to make sure you're getting enough protein. And sure, there are plenty of plant-based sources you can add to your diet, but Cowan recommends some wild-caught, sustainably sourced fish, if it fits within your lifestyle. "Shellfish are amazing sources of protein and micronutrients," she says (think shrimp, crab, lobster, clams, oysters, and mussels).

Yes, Cowan is a fan of coffee. However, "There are ways to optimize your coffee intake to make sure that you're getting the most out of it without experiencing some of the drawbacks," she notes.

First things first: "A lot of people will use coffee to help them go to the bathroom, which is a red flag to begin with," she says. Essentially, you'll want to make sure that you're in it for the right reasons. "[Make sure] you're not using it as a way to promote a natural bodily function," Cowan adds.

It's also important to ensure you're using quality coffee beans. Coffee itself can carry a specific type of mycotoxin (meaning, a toxic chemical product produced by fungi), and it can be very prone to mold contamination depending on how it's stored—remember, mold thrives in damp, dark environments. "So it's important to get a coffee source that is third-party tested for mycotoxins."

Finally, Cowan recommends optimizing the energizing benefits of coffee by combining it with a source of fat—think coconut cream, coconut oil, butter, or ghee. "Something that has a little bit of protein with the fat to help emulsify into the coffee," she explains.