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11 Ways to Ignite Your Metabolism to Burn Fat All Day

Here are 11 ways to ignite your fat-burning power.

Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
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FACT CHECKED BY Christopher Roback
Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
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Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

We often hear the word “metabolism” and think about body weight. But to be more specific, “metabolism” refers to the chemical processes that occur in the body’s cells in order to maintain life. There are two categories of metabolism: anabolism and catabolism. Anabolism refers to the processes of using energy to build or grow from a simpler to more complex molecule. An example here would be taking protein and building muscle. Catabolism on the other hand is taking a complex molecule and breaking it down into a simpler one such as when we consume a carbohydrate food and our body breaks it down into glucose for energy.

As an expert at Top Nutrition Coaching, I know there are several factors that affect metabolism, including genetics, age, sex, hormones, body composition, activity level, diet, and health status. Metabolic rate can be defined at the rate at which one expense energy to carry out various metabolic processes in the body. Typically, men have a higher metabolic rate because of their lean mass and hormonal levels. In general, as we age, our metabolism slows. I'm Jordan Hill, MCD, RD, CSSD, and here are 11 ways to ignite your fat-burning power.

1. Consistent Fueling

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Eating consistently and having regular meal times throughout the day can ensure your body gets enough nutrients to sustain its demands. It’s like the classic example that a car can’t keep going without filling up the tank. If we don’t feed our bodies, we’re not feeding our mind, muscles, or other body parts to keep metabolic processes going. Those who inconsistently eat or go long periods of time between meals likely feel tired, sluggish, brain fog, or less productive.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

2. Hydration

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

The majority of our body is made of water, so it’s no surprise getting sufficient water intake can positively impact our metabolism. Water is essential for various cellular processes, including metabolism. It hydrates our cells, assists in digestion and absorption, and helps transport nutrients throughout the body. When we consume water, we burn energy when heating it up to our body’s temperature, which contributes to our overall energy expenditure. This is called the thermic effect of water (TEW). Drinking about 2 cups of water may increase a person’s metabolic rate by as much as 30%. You can read more about the TEW in this study.

3. Manage Stress

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Stress is an inevitable part of life and many times unavoidable. Because of this, it’s important to learn stress management strategies to help cope. Chronic stress over time has the ability to cause health complications including elevated cortisol levels, which can be found in this research and insulin sensitivity, as detailed in this study. When our cortisol levels are elevated and we become less responsive to insulin, metabolic issues may arise, which can lead to increased fat storage. Many find stress relief through exercise, socializing with family and friends, reading, or listening to music, among other things.

4. Move Your Body

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Regular exercise or increasing non-exercise activity, like doing chores or running errands, increases our body’s total output, or calorie burn. The more movement we do in a day, the more energy we burn and thus the more our metabolism is working. Regular movement, whether formal exercise or just activities of daily living, can help keep our metabolism going throughout the day.

5. Get Adequate Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Getting enough sleep on a nightly basis not only keeps us rested but also keeps our immune system strong and contributes to boosting our metabolism. Sleep regulates hormones, including ghrelin and leptin. Ghrelin is known as the hunger hormone, which goes off to tell us when we’re hungry and leptin goes off to tell us when we’re full. If our sleep is irregular, there could be some dysfunction in how these hormones are made and function. Lack of sleep can lead to an increase in ghrelin and a decrease in leptin, potentially contributing to overeating and weight gain. More information on this can be found in this study.

Related: 12 Best Foods For Women to Build Muscle

6. Eat Whole Foods

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Similar to the thermic effect of water (TEW), there is a thermic effect of food (TEF), which means that our bodies use energy to heat up and digest and absorb food. We see a greater TEF when we eat whole foods that take longer to break down than processed foods or liquids. By eating whole foods, we increase the amount of energy, or caloric burn, our bodies commit, which in turn increases our metabolism. This concept is explored further in this research.

7. Eat Probiotic Rich Foods

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

We know probiotics are essential for good gut health but lately, there’s been more interest in researching their impact on metabolism. While the concept is still young in the research world, there are some studies that point to promising details about the impact of probiotics on improvements in BMI, blood pressure, and blood sugar levels. If probiotics don’t directly impact metabolism, they may indirectly do so. This area of research is detailed in studies like this one here.

8. Consume Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is a type of carbohydrate but it’s unique in that it’s indigestible. Because of this, it adds bulk to the diet and aids in proper digestion, supporting satiety, stable blood sugar levels, heart health, and gut health. Ultimately, it helps multiple parts of the body function properly, which can have a cascading effect on metabolism as a whole. Getting adequate fiber not only helps with metabolism but can also help with weight management.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

9. Correct Any Micronutrient Deficiencies

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Micronutrients (vitamins and minerals) are used in various metabolic processes in the body, thus deficiencies can negatively impact the way the metabolism is supposed to work. For example, B vitamins are used in energy metabolism, magnesium and chromium in insulin signaling and glucose metabolism, and iodine, selenium, and zinc in thyroid function. Micronutrient deficiencies can have systemic effects, meaning they can impact multiple systems of the body, so if a micronutrient deficiency doesn’t directly impact metabolism, it certainly indirectly impacts it.

10. Limit Alcohol Intake

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Consuming alcohol can negatively impact metabolism. One reason is that when alcohol is present, the body prioritizes metabolizing and breaking the alcohol down over other nutrients, such as carbohydrates and fats. This ultimately suppresses the digestion and absorption of those nutrients, giving the body more time to store them vs. use them for energy. In addition, alcohol interferes with the absorption of micronutrients (vitamins and minerals) that play important roles in metabolic processes. More on this can be found in this article.

Related: 14 Ways to Get Back in Shape

11. Limit Added Sugar Intake

Different sugar on dark tableShutterstock

At this point, it’s no secret that added sugar doesn’t have many health benefits, if any. In fact, added sugar intake is not only associated with weight gain but it also increases the risk for liver disease, insulin resistance, heart disease, and type 2 diabetes. These diseases come with their own complications but certainly a dysfunctional metabolism is one of them. It’s not to say don’t incorporate added sugar into your diet, but it is to say aim to follow the recommendations of consuming less than 25 grams per day for women and less than 38 grams per day for men. Of note, there are some circumstances where more added sugar intake is appropriate, like for sport performance.

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Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

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Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.

The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Top 8 Proven Habits to Boost Metabolism and Lose Weight You Should Do Every Day

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Joanna Soh Official/YouTube/Instagram
Leah Groth
By Leah GrothAug 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.

Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

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“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

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She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

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While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

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Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

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Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Ways to Ignite Your Metabolism to Burn Fat All Day

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock
Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We often hear the word “metabolism” and think about body weight. But to be more specific, “metabolism” refers to the chemical processes that occur in the body’s cells in order to maintain life. There are two categories of metabolism: anabolism and catabolism. Anabolism refers to the processes of using energy to build or grow from a simpler to more complex molecule. An example here would be taking protein and building muscle. Catabolism on the other hand is taking a complex molecule and breaking it down into a simpler one such as when we consume a carbohydrate food and our body breaks it down into glucose for energy.

As an expert at Top Nutrition Coaching, I know there are several factors that affect metabolism, including genetics, age, sex, hormones, body composition, activity level, diet, and health status. Metabolic rate can be defined at the rate at which one expense energy to carry out various metabolic processes in the body. Typically, men have a higher metabolic rate because of their lean mass and hormonal levels. In general, as we age, our metabolism slows. I'm Jordan Hill, MCD, RD, CSSD, and here are 11 ways to ignite your fat-burning power.

1. Consistent Fueling

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Eating consistently and having regular meal times throughout the day can ensure your body gets enough nutrients to sustain its demands. It’s like the classic example that a car can’t keep going without filling up the tank. If we don’t feed our bodies, we’re not feeding our mind, muscles, or other body parts to keep metabolic processes going. Those who inconsistently eat or go long periods of time between meals likely feel tired, sluggish, brain fog, or less productive.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

2. Hydration

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

The majority of our body is made of water, so it’s no surprise getting sufficient water intake can positively impact our metabolism. Water is essential for various cellular processes, including metabolism. It hydrates our cells, assists in digestion and absorption, and helps transport nutrients throughout the body. When we consume water, we burn energy when heating it up to our body’s temperature, which contributes to our overall energy expenditure. This is called the thermic effect of water (TEW). Drinking about 2 cups of water may increase a person’s metabolic rate by as much as 30%. You can read more about the TEW in this study.

3. Manage Stress

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Stress is an inevitable part of life and many times unavoidable. Because of this, it’s important to learn stress management strategies to help cope. Chronic stress over time has the ability to cause health complications including elevated cortisol levels, which can be found in this research and insulin sensitivity, as detailed in this study. When our cortisol levels are elevated and we become less responsive to insulin, metabolic issues may arise, which can lead to increased fat storage. Many find stress relief through exercise, socializing with family and friends, reading, or listening to music, among other things.

4. Move Your Body

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Regular exercise or increasing non-exercise activity, like doing chores or running errands, increases our body’s total output, or calorie burn. The more movement we do in a day, the more energy we burn and thus the more our metabolism is working. Regular movement, whether formal exercise or just activities of daily living, can help keep our metabolism going throughout the day.

5. Get Adequate Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Getting enough sleep on a nightly basis not only keeps us rested but also keeps our immune system strong and contributes to boosting our metabolism. Sleep regulates hormones, including ghrelin and leptin. Ghrelin is known as the hunger hormone, which goes off to tell us when we’re hungry and leptin goes off to tell us when we’re full. If our sleep is irregular, there could be some dysfunction in how these hormones are made and function. Lack of sleep can lead to an increase in ghrelin and a decrease in leptin, potentially contributing to overeating and weight gain. More information on this can be found in this study.

Related: 12 Best Foods For Women to Build Muscle

6. Eat Whole Foods

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Similar to the thermic effect of water (TEW), there is a thermic effect of food (TEF), which means that our bodies use energy to heat up and digest and absorb food. We see a greater TEF when we eat whole foods that take longer to break down than processed foods or liquids. By eating whole foods, we increase the amount of energy, or caloric burn, our bodies commit, which in turn increases our metabolism. This concept is explored further in this research.

7. Eat Probiotic Rich Foods

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

We know probiotics are essential for good gut health but lately, there’s been more interest in researching their impact on metabolism. While the concept is still young in the research world, there are some studies that point to promising details about the impact of probiotics on improvements in BMI, blood pressure, and blood sugar levels. If probiotics don’t directly impact metabolism, they may indirectly do so. This area of research is detailed in studies like this one here.

8. Consume Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is a type of carbohydrate but it’s unique in that it’s indigestible. Because of this, it adds bulk to the diet and aids in proper digestion, supporting satiety, stable blood sugar levels, heart health, and gut health. Ultimately, it helps multiple parts of the body function properly, which can have a cascading effect on metabolism as a whole. Getting adequate fiber not only helps with metabolism but can also help with weight management.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

9. Correct Any Micronutrient Deficiencies

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Micronutrients (vitamins and minerals) are used in various metabolic processes in the body, thus deficiencies can negatively impact the way the metabolism is supposed to work. For example, B vitamins are used in energy metabolism, magnesium and chromium in insulin signaling and glucose metabolism, and iodine, selenium, and zinc in thyroid function. Micronutrient deficiencies can have systemic effects, meaning they can impact multiple systems of the body, so if a micronutrient deficiency doesn’t directly impact metabolism, it certainly indirectly impacts it.

10. Limit Alcohol Intake

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Consuming alcohol can negatively impact metabolism. One reason is that when alcohol is present, the body prioritizes metabolizing and breaking the alcohol down over other nutrients, such as carbohydrates and fats. This ultimately suppresses the digestion and absorption of those nutrients, giving the body more time to store them vs. use them for energy. In addition, alcohol interferes with the absorption of micronutrients (vitamins and minerals) that play important roles in metabolic processes. More on this can be found in this article.

Related: 14 Ways to Get Back in Shape

11. Limit Added Sugar Intake

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At this point, it’s no secret that added sugar doesn’t have many health benefits, if any. In fact, added sugar intake is not only associated with weight gain but it also increases the risk for liver disease, insulin resistance, heart disease, and type 2 diabetes. These diseases come with their own complications but certainly a dysfunctional metabolism is one of them. It’s not to say don’t incorporate added sugar into your diet, but it is to say aim to follow the recommendations of consuming less than 25 grams per day for women and less than 38 grams per day for men. Of note, there are some circumstances where more added sugar intake is appropriate, like for sport performance.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
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Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIIT

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Ways to Accelerate Your Metabolism Naturally

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Ferozan Mast
By Ferozan MastApr 27, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.

Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
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Christopher Roback
By Christopher RobackJan 19, 2025
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Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
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Leah Groth
By Leah GrothJan 19, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
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Christopher Roback
By Christopher RobackJan 19, 2025
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

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"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

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The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

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Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

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Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

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While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

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Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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