8 Ways To Speed Up Your Metabolism & Optimize Your Metabolic Well-Being

If you've ever lamented a too-slow metabolism, you're in good company. Over 90% (!!) of Americans have suboptimal metabolic health, according to data from the National Health and Nutrition Examination Survey.

Experts came to this conclusion after analyzing fasting glucose, hemoglobin, A1c, blood pressure, and lipid levels. Another metric of metabolic health? Your metabolism (aka metabolic rate).

Although perhaps most famous for its impact on our body weight, having a "slower" or less efficient metabolism is a much bigger picture. Suboptimal metabolism can affect the body’s ability to optimally support its most basic biological processes. 

And while it's true that genetics partially determine your metabolic rate, it doesn't seal your fate by any means; the things you do on a daily basis can have an even bigger impact. Translation? Lifestyle habits and behaviors provide ample opportunities to improve your metabolism and, ultimately, enhance your overall well-being.

In the simplest terms, "Metabolism is the process by which your body turns what you eat into energy," Casey Kelley, M.D., ABOIM, functional physician and founder of Case Integrative Health, tells mbg.

This energy (i.e., calories) is used, or "burned," to fuel your most basic bodily functions—such as breathing, blood circulation, and nutrient absorption.

It also provides energy for complex physiological reactions (including DNA synthesis, RNA transcription, and neuronal cell signaling in the brain), as well as actions that require more energy, (like immune function, healthy inflammatory responses, and physical activity).

Needless to say, your metabolism affects a lot.

As mentioned, metabolism is a whole-body biological process that affects how your cells, tissues, and organs use energy (aka calories). In its totality, metabolic health also involves a variety of important pathways, including those that affect body composition, energy balance (calories taken in versus expended), blood sugar balance, and blood lipid levels (e.g., total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides)—all of which play crucial roles in cardiometabolic health, overall health, and longevity.

According to Kelley, hydration is key for top-notch metabolism. That's because H₂O is required for metabolic reactions in your cells, which dictate signaling to hormones and other substrates. Drinking water has also been shown to trigger a process called water-induced thermogenesis, which can increase metabolic rate by up to 30% for an hour, according to a 20163 Frontiers in Nutrition review3.

Hormones6, aka your body's chemical messengers, affect nearly every process in the body. This includes energy expenditure, which is directly affected by the actions of hormones.

For example, thyroid hormones7 have a proven link with energy expenditure and body weight. The same goes for cortisol, aka the stress hormone (more on that in a bit), and insulin8, which is involved in the metabolism of carbs, fats, and protein.

All that said, it's worth partnering with an integrative healthcare professional that approaches hormonal health from a holistic slant, especially if you have existing hormonal health concerns.

For multidimensional metabolism support, consider adding a high-quality supplement to your overall metabolic well-being tool kit.

As with all mindbodygreen supplements, metabolism+ features these ingredients at their clinically researched doses, so there’s no guesswork when it comes to efficacy.

No approach to metabolism support is complete without stress management. Here's why: When you feel stressed, your adrenal glands (which are located on your kidneys) release cortisol, sending your body into fight-or-flight mode, Kelley tells mbg. "This will give you a burst of energy while simultaneously pausing other bodily functions and slowing your metabolism," she explains.

Daily movement can nurture myriad aspects of health, and metabolism is certainly on the list.

As Pasquariello tells mbg, both aerobic exercise (continuous movement like walking, running, biking, swimming, etc.), as well as anaerobic exercise (shorter bursts of movement, like lifting weights or doing a HIIT class) can support metabolism. What's more, both types are technically forms of cardio, she says—meaning either activity will increase your heart rate and burn calories.

All that said, a person's metabolic rate is directly associated with their percentage of muscle mass, so consistently building and preserving muscle strength is key for lifelong metabolism support, regardless of your age. "As you gain muscle, your body naturally burns more calories at rest because muscle takes more energy to 'maintain' than fat," explains Pasquariello.

When it comes to drinks that speed up metabolism, you can't go wrong with green tea. Its famous catechin is epigallocatechin (EGCG), a phytonutrient antioxidant that's been shown to promote thermogenesis. EGCG even works synergistically with the caffeine in green tea, helping boost metabolism and burn fat by releasing adrenaline.* 

If you're wondering how to speed up your metabolism, the answer is to home in on healthy lifestyle habits in general.

Strategies like getting quality sleep, practicing healthy stress management practices, eating a well-balanced diet, drinking plenty of fluids, and staying active are all paramount for metabolic health and efficiency throughout life. The same goes for focusing on your hormonal health, which is a major player in maintaining a healthy metabolism.