Naturally Boost Your Metabolism

“You were just born with a fast metabolism” Or “My metabolism is just slowing down” I have good news to share…Metabolism isn’t necessarily something you inherit or something that disappears with age.

It’s not just about how many calories you burn. Metabolism is your body’s cellular system that creates energy—powered by the mitochondria, the “power plants” in every cell. And the best part? You can influence your metabolism.

When your metabolic function is strong, your cells:

• Make clean, steady energy (ATP)

• Balance hormones

• Process glucose efficiently

• Prevent inflammation and disease

When it's weak, you're more likely to feel:

• Fatigued

• Moody

• Foggy-headed

• Constantly craving sugar or caffeine

There are several factors that affect your metabolism, but the most impactful is your diet—whole food choices matter deeply. Avoid ultra-processed foods as much as possible.

The Power of Movement

One of the simplest, most effective ways to enhance your metabolism is by moving your body.

Walking

• Improves mitochondrial efficiency

• Aids in blood sugar regulation

• Reduces stress

Resistance Training

• Stimulates new mitochondria (biogenesis)

• Increases muscle mass, which boosts your resting metabolic rate

• Improves long-term insulin sensitivity

HIIT & Sprinting

• Increases mitochondrial capacity and density

• Enhances metabolic flexibility (your ability to burn fat vs. carbs)

• Trains your body to recover faster and manage stress better

Bottom line: movement is metabolism. In less than two months, you can dramatically improve your metabolic health. It’s not just movement—it’s cellular renewal in motion.

If you're just starting out, don’t stress. Begin with walking.

The Power of Walking

Walking is often overlooked, but it’s one of the most effective tools for metabolic health. It’s your body’s natural glucose disposal system.

Walking can:

• Lower blood sugar, especially after meals

• Improve insulin sensitivity

• Reduce inflammation

• Gently activate mitochondria without adding stress to the body

Aim for no less than 7,000 steps a day. Doing so can increase your metabolism by up to 40%

Magnify Your Metabolism

Contrary to popular belief, your metabolism doesn’t automatically slow down after 40. Age has a smaller impact than we’ve been led to believe. So why do we often notice changes in energy and body composition as we age?

The answer is sarcopenia—the gradual loss of muscle tissue and strength—which starts in our 30s and reduces muscle mass by about 8% per decade.

Since lean muscle burns significantly more energy at rest than fat tissue, individuals with higher body fat percentages tend to burn fewer calories each day than leaner individuals. This is one reason strength training is crucial. It’s the fountain of youth.

But that’s just one piece of the puzzle. The key components that influence your metabolism include:

• Immune system strength

• Nutrient-dense foods

• Muscle mass

• Sleep and stress management

• Water intake

Your metabolism is not controlled by one single food or lifestyle tweak. It’s the combination of these interconnected factors.

Along with building muscle, your immune system plays a major role in metabolism because fighting off illness and inflammation requires energy. Sleep is another powerful tool—getting 7–8 hours per night helps your body regenerate, manage stress, and curb junk food cravings.

And don’t underestimate the importance of hydration. Starting your day with 16–24 ounces of water (with lemon juice) can jump-start your metabolism. If you're dehydrated, everything slows down—including your energy-burning engine.

Mind Controls Metabolism

One of my best friends taught me to play Chinese Mahjong this summer. I loved it so much that I taught my family, and now we all enjoy it. What I didn’t expect was how much it taught me about mindset.

The game is a simple tile game that encourages mindfulness. You’re taught to be happy for others when they make good moves. You’re reminded not to dwell too long on one mistake. And you’re encouraged to stay organized while still being present and engaged with others.

This mindset shift changed everything for me—and it reminded me just how powerful the mind is.

Recently, I read an incredible book called Good Energy by Dr. Casey Means, and one line struck me deeply: “The lack of healthy habits weakens the brain’s defenses to chronic stress… and chronic stress and fear can directly cause more metabolic dysfunction that worsens mood and resilience.”

Let that sink in.

Your cells are listening to your thoughts. Through biochemical signals, they respond to the messages they receive—including those triggered by stress. And that stress doesn’t just come from work or finances. It also comes from high blood sugar, inflammation, and lack of movement.

Stress raises insulin, increases visceral fat, and impacts blood pressure—each of which is a marker of metabolic dysfunction.

The solution? Awareness and action. You have to acknowledge the stress and take steps to manage it. And it starts in your mind.

Habits That Start in the Mind and Fuel Metabolism

• Prioritizing sleep

• Strength training

• Cardiovascular movement

• Spending time outside

• Eating nutrient-dense fruits and vegetables

Every action begins with a thought. And if you want to change your life, it starts by changing your day. If you want to change your day, start by changing just one hour. And if one hour feels too big, start with this minute. (Thank you, Dieter F. Uchtdorf, for that inspiration.)

Your mind controls your metabolism—and everything else!

Craving more bite-sized wellness tips? Join me over on Instagram @live.right.nutrition where I share daily inspiration, simple nutrition advice, and real-life ways to improve your wellness journey! Let’s keep your health journey fun, doable, and full of joy.