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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

7 Lifestyle Factors Slowing Your Metabolism

Unless you are over 60, it has nothing to do with your age.

Leah Groth
By Leah GrothApr 26, 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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Leah Groth
By Leah GrothApr 26, 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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Fitness & Workouts

Does your metabolism seem to be slowing down? While most people know that your metabolism slows down in your older years, there are other factors that play into speed – and bad habits that might be contributing to its slow-down. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, reveals seven lifestyle factors that are slowing your metabolism to a crawl. And guess what? Most of them can be easily remedied.

Lack of Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Are you drinking enough water? “Dehydration can slow down the metabolism and inhibit our bodies to burn calories efficiently,” says Maitland. “Water is absolutely essential.”

Lack of Sleep

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

Poor sleep quality or sleep deprivation can alter hormones, which can affect your metabolism. “Particularly the hormones that are involved in regulating our metabolism such as insulin, ghrelin, and leptin,” says Maitland.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

Low Protein Intake

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Protein can help you feel full longer – and also takes more calories to burn versus carbs, “so if you are one to consume a high protein diet, you most likely have a speedy metabolism,” Maitland maintains.

Not Enough Movement

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Are you not moving enough? “It’s no secret that we all know we need to move, plain and simple. Lack of movement means a significant decrease in the number of calories you burn every day,” Maitland reminds us.

Poor Diet

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Consuming unhealthy fats, heavily processed or high-sugar foods can negatively impact and slow down the metabolism, explains Maitland. “Heavy consumption of sugar in particular can lead to insulin resistance which, long term, can lead to higher levels of insulin in the blood. This can cause your body to store excessive fat,” she says.

Stress

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Stress can also impact metabolism: “Cortisol is a hormone released when we are stressed. It essentially sends our body into a ‘fight or flight’ mode, which temporarily pauses regular bodily functions and can slow the metabolism,” says Maitland.

Age

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Finally, age impacts metabolism. “As we age, our bodies go through hormonal changes that can cause muscle tissue loss. The body becomes less effective at burning calories when muscle tissue is decreased, hence slowing down the metabolism,” explains Maitland.

RELATED: 10 Veggies to Help You Lose Weight

Here’s What Science Says

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Fun Fact? According to a study published in Science, metabolism peaks around age 1, and then gradually declines about 3 percent a year until around age 20 when it plateaus. It slowly starts declining, about 1 percent annually, at age 60.

💪🔥Body Booster: Is your metabolism slowing down? Don’t blame it on age – unless you are over 60 – the scientifically determined age when it actually declines.

More For You

Fitness & Workouts

7 Lifestyle Factors Slowing Your Metabolism

woman clutching her stomach with her hands in discomfort
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Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your metabolism seem to be slowing down? While most people know that your metabolism slows down in your older years, there are other factors that play into speed – and bad habits that might be contributing to its slow-down. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, reveals seven lifestyle factors that are slowing your metabolism to a crawl. And guess what? Most of them can be easily remedied.

Lack of Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Are you drinking enough water? “Dehydration can slow down the metabolism and inhibit our bodies to burn calories efficiently,” says Maitland. “Water is absolutely essential.”

Lack of Sleep

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

Poor sleep quality or sleep deprivation can alter hormones, which can affect your metabolism. “Particularly the hormones that are involved in regulating our metabolism such as insulin, ghrelin, and leptin,” says Maitland.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

Low Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Protein can help you feel full longer – and also takes more calories to burn versus carbs, “so if you are one to consume a high protein diet, you most likely have a speedy metabolism,” Maitland maintains.

Not Enough Movement

A man sitting on the bench and looking at the seaShutterstock

Are you not moving enough? “It’s no secret that we all know we need to move, plain and simple. Lack of movement means a significant decrease in the number of calories you burn every day,” Maitland reminds us.

Poor Diet

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Consuming unhealthy fats, heavily processed or high-sugar foods can negatively impact and slow down the metabolism, explains Maitland. “Heavy consumption of sugar in particular can lead to insulin resistance which, long term, can lead to higher levels of insulin in the blood. This can cause your body to store excessive fat,” she says.

Stress

Dark-haired girl covers her face with handsShutterstock

Stress can also impact metabolism: “Cortisol is a hormone released when we are stressed. It essentially sends our body into a ‘fight or flight’ mode, which temporarily pauses regular bodily functions and can slow the metabolism,” says Maitland.

Age

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

Finally, age impacts metabolism. “As we age, our bodies go through hormonal changes that can cause muscle tissue loss. The body becomes less effective at burning calories when muscle tissue is decreased, hence slowing down the metabolism,” explains Maitland.

RELATED: 10 Veggies to Help You Lose Weight

Here’s What Science Says

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Fun Fact? According to a study published in Science, metabolism peaks around age 1, and then gradually declines about 3 percent a year until around age 20 when it plateaus. It slowly starts declining, about 1 percent annually, at age 60.

💪🔥Body Booster: Is your metabolism slowing down? Don’t blame it on age – unless you are over 60 – the scientifically determined age when it actually declines.

Nutrition & Diet

7 Ways to Accelerate Your Metabolism Naturally

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Ferozan Mast
By Ferozan MastApr 27, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

5 Ways to Speed Up Your Metabolism

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Leah Groth
By Leah GrothApr 11, 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
✓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.

Do you feel like your metabolism has slowed down or plateaued? There are things you can do to speed it up, according to an expert. Nicole Bauserman is a woman’s metabolism and fitness coach whose goal is “helping women build fast metabolisms + strong bodies, so they can drop fat for good.” In a recent series of viral Instagram videos she addresses a question from one of her followers: How do you “heal” your metabolism? Here is exactly what you need to do, according to Nicole. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on her strategies.

Your Metabolism Has Likely “Adapted to Your Lifestyle”

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“So if you are feeling this way, you are feeling like you need to heal your metabolism, I am assuming that you have tried to lose weight on your own and nothing has worked,” Nicole says. “The good news is your metabolism is not broken, it's just adapted to your lifestyle. And there are things that we can do to speed it back up again.”

You Need to Stop Dieting

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“The biggest thing that you can do, and you're probably not gonna like it, spend time, not dieting, spend time not trying to lose weight,” she instructs. “When we are constantly dieting, when we are constantly hopping from one diet to the next, and when one stops working, you start another one. And you're constantly eating low calories, trying to lose weight. Your metabolism learns how to adjust to those lower calories, AKA, it slows down, which is why no matter how hard you diet or what new diet you try, nothing seems to work.”

Increase Calories

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“So in order to fix this, in order to speed our metabolism back up and get our body responsive to losing weight again, we have to increase our calories and take a break from trying to lose weight,” Nicole continues. “And I'm not talking about just for like a week or two, I'm talking about for a few months, spending time, not dieting.” Collingwood agrees. “I see a lot of clients who are eating too little and over exercising and have hit plateaus in their weight loss that they just can’t get over,” she says. “I will increase their calories, spread out throughout the day, and sometimes even decrease their exercise and their body responds by letting go of some stored fat that wasn’t budging before.”

However, You Can’t Eat Whatever You Want

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However, she explains that in order to get “your metabolism to speed back up,” you cannot take a “free for all” or “eat whatever you want” approach. “There are a couple of things that you wanna focus on when you're increasing your calories and eating at maintenance,” she says.

The Type of Food You Eat Matters

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In Part 2, she takes a deeper dive into food. “Focus on what you are eating,” she explains, recommending metabolism boosting food.

You Need to Amp Up Protein Intake

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She explains that the food you need “is not eaten enough of most of the time” and isn’t considered a “superfood” but it is “as close to a superfood as you’ll get.” The answer? “Im talking about protein,” she writes. “It has the highest thermic effect out of all foods. Which is just a science-y way to say that protein helps you burn the most amount of calories just by eating and digesting it. So you’ll burn more calories just by eating more protein!” It will help you “work smarter not harder,” she adds. Plus it’s gonna help you build and maintain muscle - which the more muscle you have, the more calories you burn just at rest.” Collingwood agrees. “Protein is great for all of these reasons, but you also need to have a balance of carbs and fats,” she adds. “Some people are eating way too much protein because of messages like this and still stuck with not losing weight.”

Here Are the Protein Sources She Recommends

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“Generally you should aim for 0.8-1g of protein/pound of body weight,” she says, recommending her “favorite protein sources,” adding that they are more “delicious” than just “boring plain” chicken:

🥩 lean cuts of steak

🍔 lean ground

🍣 salmon

🍤 shrimp

🥪 sliced turkey for a classic sandwich

🍗 flavorful chicken (chicken parm, honey garlic chicken, bbq pulled chicken just to name a few of my favs!)

👉🏼 Greek yogurt, beef jerky, cottage cheese

🥤 protein powder in a smoothie or oatmeal

💪🔥Body Booster: If you want to “heal” your metabolism, start by adding calories in the form of lean protein.

Nutrition & Diet

15 Reasons Why You Can’t Lose Weight

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Ferozan Mast
By Ferozan MastMay 30, 2024
Ferozan Mast
Writer
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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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.

Weight loss can be complicated and frustrating enough when it’s actually working—but what if you’re (seemingly) doing everything right and the scales refuse to budge? "Both medical and surgical-assisted weight loss programs have proven to be very successful, but the key element is you," Matthew R. Pittman, MD, tells Northwestern Medicine. "Committing fully to the behavioral and lifestyle changes required is essential for long-term weight loss success." Here are 15 reasons weight loss might not be happening for you.

Gut Microbiome Issues

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Is your gut microbiome undermining your weight loss? It’s possible. “The advice at this time is to focus on foods and behaviors that contribute to overall gut health,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. “That means eating fresh fruit, vegetables, leafy greens and naturally fermented foods; avoiding stress; sleeping enough; and getting regular exercise. It’s not the weight loss magic many long for, but it will contribute to a healthy gut and better overall health.”

Unhealthy Diet

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A diet heavy in sugar and ultra processed junk food is bad for weight loss and terrible for your health. “The power of regular exercise to counter the negative effects of poor eating habits is limited, especially when looked at over the long term,” Laura Goldberg, MD, tells University Hospitals. “There’s not one diet that fits all. But in general, people should strive to consume as many whole foods as they can. Whole foods are minimally processed – they include vegetables, whole grains, nuts, seeds, beans, lentils, milk, unprocessed meats and fish.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Poor Sleep

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Not getting enough sleep—and getting poor quality sleep—can make weight loss difficult. “When it comes to diabetes and obesity, poor sleep is often a factor,” endocrinologist Brian Wojeck, MD, MPH, tells Yale Medicine. “There's good data to suggest that sleep has an effect on obesity.”

Sedentary Lifestyle

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Hitting the gym is great, but it’s important to avoid sitting all day. “It’s going to take widespread change,” Uri Ladabaum, MD, tells Stanford Medicine. “We shouldn’t just tell patients they need to work out. We need to work with communities, employers and local governments to enable healthy lifestyles by ensuring that there are safe spaces to exercise that are cheap or free.”

Too Much Stress

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Stress spikes cortisol, which can impede weight loss. “Cortisol shifts your metabolism to store fat,” Jasmine Kim, MD, tells Baylor Scott & White Health. “It also increases your appetite and can cause cravings for sweet, fatty and salty foods. Trying to lose weight while constantly craving those ‘cheat day’ foods is practically fighting a losing battle.”

Not Enough Food

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Not eating enough food can undermine your weight loss efforts. “Not eating enough can make it harder to lose weight,” Lena Beal, MS, RDN, LD, tells Piedmont Health. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Too Much Alcohol

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Drinking too much alcohol can derail your weight loss. “If you've had one too many drinks, this can lead to poor decision-making when it comes to meal and snack choices,” dietitian and nutritionist Marianna Dayre tells Renaissance School of Medicine at Stony Brook University. “Studies show that those who engage in heavy drinking tend to consume diets higher in calories, sodium, and fats than those who do not drink.”

Muscle Gains

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If you’re strength training and building muscle, it may look like your weight loss has stalled when in fact, you are burning fat. “The key point here is that weight and muscle mass changes will occur,” physical therapist Gary Calabrese, DPT, tells the Cleveland Clinic. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first… But there will be good changes later, so you have to stick with your exercise program.”

Too Much Sugar

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“When you take in sweet treats like cake, cookies or candy, your brain tells your body you’re not full, and you then have the urge to eat more to feel satisfied,” Linda Folken, MS, RDN, CSOWM, CDN, tells Mather Hospital. “Increased intake of sugary foods or beverages fuels the increased frequency of cravings.”

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Not Enough Exercise

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Exercise is important for weight loss. “Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories,” says the Mayo Clinic. “And burning more calories than you take in leads to weight loss.”

Insulin Resistance

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“If your body builds up insulin resistance, that extra blood sugar will be stored as fat instead of as an energy source called glycogen,” Dr. Kim says. “This makes it more challenging for us to lose weight despite good dietary habits.”

Artificial Sweeteners

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Artificial sweeteners can encourage you to eat more than you intended. “Sugar-free and ‘zero-calorie’ drinks have artificial sweeteners, which significantly increase ghrelin levels,” Dr. Kim says. “Ghrelin is a ‘hunger hormone’ that stimulates your appetite, meaning it can cause increased food intake and fat storage.”

Be Consistent

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Stay the course—your body may be alarmed at weight loss and work harder to store fat in response. “The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation,” according to Northwestern Medicine. “It kicks in to preserve and store fat for future energy.”

RELATED:11 Tips for Successful Weight Loss That Lasts

Eat More Protein

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Protein is essential to build muscle and encourage weight loss. “You always want to think about the quality of the protein you’re getting,” Michael C. Garcia, MD, tells UCLA Health. “There is a benefit to eating a complete protein from the actual food source, but mixing in some non-complete protein sources is not bad.”

Wrong Exercise

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“If you feel that you are exercising regularly but not seeing results, you might not be doing the right kind of exercise,” Dr. Kim says. “For example, doing too much cardio without any strengthening training will make it difficult for you to gain muscles, and muscles help increase metabolism.”

💪🔥Body Booster: If you want to lose weight, you should consider cutting back on alcoholic drinks. Consuming excessive amounts of alcohol can lead to poor decision-making when it comes to meal and snack choices.

Nutrition & Diet

11 Ways to Ignite Your Metabolism to Burn Fat All Day

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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.
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✓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

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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

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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

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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

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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

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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

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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

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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

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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

7 Natural Food Boosters That Work Like Ozempic

Dr. Kate Lyzenga-Dean drkateld
Copyright drkateld/YouTube
Christopher Roback
By Christopher RobackFeb 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss? You're among the 165 million Americans trying to shed extra pounds. While medications like Ozempic make headlines, their high cost and side effects leave many searching for alternatives. Dr. Kate Lyzenga-Dean, a Functional Medicine Healthcare Provider with over a decade of experience, reveals seven natural ways to boost your body's own GLP-1 production for sustainable weight loss. Discover how these science-backed alternatives could help you achieve your weight loss goals without breaking the bank or dealing with uncomfortable side effects.

What is GLP-1 and Why Does it Matter for Weight Loss?

"GLP-1 is a hormone that's made in your gut when you eat," Dr. Kate explains in her post. This crucial hormone performs multiple functions: signaling your pancreas to release insulin, improving satiety, and slowing down food digestion. Unlike medications that artificially boost GLP-1 activity, natural alternatives work with your body's own mechanisms for sustainable results.


RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Problem with GLP-1 Medications

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Dr. Kate highlights significant drawbacks of GLP-1 medications: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria." She notes that "50% of patients taking GLP-1 agonists experienced nausea," and according to a 2022 study, most participants regained their weight within a year after stopping the medication.

Natural Booster #1: Healthy Fats

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"Often you need to eat more fat to lose fat," Dr. Kate reveals. Research shows that unsaturated, long-chain fatty acids strongly stimulate GLP-1 release. She specifically points to a study where "85 grams of pistachios" increased GLP-1 concentrations in overweight adults. Additionally, following a Mediterranean diet rich in olive oil for 28 days significantly boosted post-meal GLP-1 levels.

Natural Booster #2: Protein-Rich Foods

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Research has found that "meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Kate explains. She recommends eggs, which contain beneficial unsaturated fats and choline, and plain yogurt, which studies show can significantly increase GLP-1 production.


RELATED:20 Possible Ozempic Side Effects

Natural Booster #3: Flavonoid-Rich Spices

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Dr. Kate identifies key spices that boost GLP-1: "Curcumin, the primary chemical in turmeric... cinnamon and rosemary." She also mentions green tea's EGCG content, though notes that concentrated supplements may be needed for optimal results.

Natural Booster #4: Berberine

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"One of the natural GLP-1-boosting herbs that's getting a lot of attention is berberine," Dr. Kate shares. A meta-analysis found that "just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Natural Booster #5: Gut-Supporting Probiotics

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Dr. Kate emphasizes the importance of healthy gut bacteria: "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids." She specifically mentions the bacteria Akkermansia, which not only increases GLP-1 but also enhances fat burning through thermogenesis.


RELATED:What Happens to Your Body When You Stop Taking Ozempic

Natural Booster #6: Polyphenol-Rich Foods

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To support beneficial gut bacteria, Dr. Kate recommends polyphenols, noting that "the ones found in pomegranate are especially good at supporting Akkermansia." This creates a synergistic effect, enhancing both gut health and GLP-1 production.

Natural Booster #7: Mediterranean Diet

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Dr. Kate points to research showing that following a Mediterranean diet, particularly one rich in olive oil, significantly increases GLP-1 levels. This dietary pattern combines many of the individual boosters into a sustainable eating approach.


RELATED:20 Things to Avoid While on Ozempic

Combining Natural GLP-1 Boosters for Maximum Results

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"The beauty of working with your body using natural GLP-1 boosters is that you can stack these strategies to maximize your weight loss and blood sugar balance," Dr. Kate explains. While these natural alternatives won't deliver overnight results like medications, they offer a sustainable path to weight management with minimal side effects. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

5 Signs Your Belly Fat Is a Hormone Problem

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you eat healthy, exercise regularly, but still struggle with stubborn belly fat? You're not alone. Many women face this frustrating challenge, which might be linked to hormonal imbalances rather than diet or exercise habits alone.Christine Hronec, founder and CEO of Gauge Girl Training, brings her unique expertise as a food scientist, engineer, and former national bikini competitor to help you understand this common issue. With her background in both the scientific and practical aspects of fitness, Christine offers valuable insights into identifying and addressing hormonal belly fat.

Why Your Hormones Might Be Behind Your Belly Fat

"The hormonal belly is a very unique type of belly," Hronec says in her post. She explains that it has a distinctive shape, typically sitting lower on the abdomen with a noticeable protrusion beneath the navel. Understanding these characteristics is the first step in addressing the root cause of your weight concerns.

Sign #1: Healthy Diet Isn't Working

The most frustrating sign, according to Hronec, is when "you are eating right, you are eating healthy, you are eating modest calories, and your waistline keeps getting bigger even though you are eating correctly." This paradox is often the first indication that hormones, not calories, are the primary issue.

Sign #2: Uncontrollable Sugar Cravings

Hronec emphasizes that these aren't your typical cravings: "It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month, but it's above and beyond that." She connects these intense cravings to insulin resistance, which can lead to leptin resistance - a condition where your body loses its ability to recognize when it's full.


RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign #3: Persistent Mood Swings

"You are experiencing a lot of mood swings," notes Hronec, highlighting this as a clear indicator of hormone imbalance. These emotional fluctuations often accompany physical symptoms and shouldn't be dismissed as just stress or fatigue.

Sign #4: High Stress Levels

"High levels of stress can increase the cortisol hormone levels," Hronec explains. She emphasizes a critical point: "When cortisol hormone goes up, what ends up happening is it sends the signal to your body to store even more fat." This creates a challenging cycle where stress directly contributes to belly fat accumulation.

Sign #5: Exhaustion Without Rest

The final sign is what Hronec describes as being "exhausted all the time but cannot sleep." This combination of fatigue and insomnia often indicates an underlying hormonal imbalance that needs addressing.

The Science Behind Hormonal Belly

Hronec explains that hormonal imbalances, particularly with estrogen and insulin, can create a "biochemical shitstorm for fat gain." She emphasizes that when you're not ovulating regularly or are in perimenopause or menopause, your body may struggle to detox excess estrogens, leading to increased fat storage.

Your Action Plan

Rather than drastically cutting calories, Hronec recommends a specific approach: "Bring your calorie level up to maintenance. Increase your healthy fats. Increase your protein. Reduce your carbohydrates with respect to starchy carbs." She particularly emphasizes fiber intake, recommending 30-50 grams daily for the first week, then maintaining at least 30 grams thereafter.

Testing and Support

"You can definitely get your hormones tested to actually confirm if you have a hormone imbalance," advises Hronec. She specifically recommends testing estrogen (estradiol) and progesterone levels. For additional support, she suggests considering foods rich in indole-3-carbinol, such as kale and Brussels sprouts, or taking it as a supplement to help naturally detox excess estrogens.

Remember, addressing hormonal belly fat requires a different approach than traditional weight loss methods. By recognizing these signs and taking appropriate action, you can develop a more effective strategy for your specific situation. As Hronec emphasizes, "It's not going to be good enough to just exercise more, and it's not going to be good enough to just eat less, if you really want this to go away." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

17 Foods a Clinical Nutritionist Buys Weekly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Standing in the grocery store aisle, overwhelmed by choices? You're not alone. Clinical nutritionistAutumn Bates, who lost 20 pounds postpartum using these exact strategies, shares her proven weekly shopping list that helped transform her health and energy levels. These 17 nutrient-dense foods form the foundation of her approach to sustainable weight management and overall wellness. By stocking your kitchen with these essentials, you'll be equipped to create satisfying, healthy meals that support your weight loss goals while maintaining steady energy throughout the day.

Your Foundation Foods for Weight Management

"I specifically choose whole milk because it's higher in vitamin K2, which is crucial for heart and bone health," Autumn says in her post. She recommends grass-fed options like Alexander A2 milk for its regenerative farming practices and superior nutrient profile. Along with milk, she includes full-fat skyr or cottage cheese, noting their high protein content is perfect for maintaining satiety during weight loss.

Lean Proteins That Support Fat Loss

Whole chicken serves as a primary protein source in Autumn's weekly menu. "I like getting a whole chicken and roasting it up. This helps prevent it from getting dry and is substantially less expensive," she explains. "Cooked with the skin and bone on, it helps release some of the collagen into the chicken," she adds, maximizing both nutrition and satisfaction.


RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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The Weight Loss Breakfast Essential

Eggs are non-negotiable in Autumn's weight management strategy. "Eggs are so rich in choline, which is so important for memory and brain health," she shares. Going through 3-4 dozen weekly, she emphasizes their role in her morning routine: "Most mornings, my breakfast has been scrambled eggs, which helps keep me full and focused."

Smart Carbs for Steady Energy

"I recently started to eat a little bit more bread and I had my mind changed fairly recently about bread," Autumn reveals. She alternates between Ezekiel bread and traditional sourdough, explaining, "Ezekiel bread is sprouted and has a combination of different legumes as well as grains, so you get actually a more complete protein source," which helps maintain stable blood sugar levels.

Blood Sugar Balancing Fruits

Berries play a crucial role in Autumn's weight loss strategy. "They tend to be higher in fiber and low glycemic load, which means they're not going to really spike the blood sugar level," she explains. This makes them perfect for satisfying sweet cravings without derailing progress.

Strategic Banana Usage

"We're not eating bananas just like on their own. We're eating it in combination with other protein, fat and fibers, which helps to really stabilize the blood sugar response," Autumn explains, highlighting how proper food combining supports weight management.

Healthy Fats for Lasting Satiety

"We don't use nut butters as a form of protein. We purely use it for a high quality source of fat," Autumn explains about her weekly peanut or almond butter purchases. She adds, "I do find it a great way to boost the fat content of the meal and help to prevent cravings later on."

The Gut-Health Game Changer

"It provides not only the minerals, but also the collagen that my body really desperately needs," Autumn says about her weekly bone broth purchase. This supports gut health, which she emphasizes is crucial for successful weight management.


RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Smart Coffee Strategy

"I made the switch over to the one-third caffeinated coffee," Autumn shares, noting how better sleep quality supports her weight management goals: "Because the caffeine is so low, I'm not having any troubles falling asleep at night."

Digestive Support for Better Results

Fresh ginger is a weekly essential in Autumn's weight loss toolkit. "The ginger helps stimulate the migrating motor complex, which helps to flush out left behind food and bacteria that normally causes bloating," she explains.

Fiber-Rich Fat Sources

Avocados serve as a primary healthy fat source. "It's actually surprisingly rich in fiber," she notes, making it perfect for maintaining fullness while supporting weight loss goals.

Plant-Based Milk Alternative

Unsweetened almond milk serves as a versatile base for protein smoothies and chia puddings. "Keeping things simple for myself so that I can still have high quality home cooked meals, but not overwhelm myself," Autumn explains.

Greens for Nutrient Density

"I like buying frozen over fresh most of the time because frozen is pre-cooked and then frozen, which means that it helps to break down some of those anti-nutrients," Autumn explains about her spinach and kale purchases, making these nutrient-dense foods more bioavailable.

Cruciferous Vegetables for Success

A rotation of cauliflower, Brussels sprouts, and broccoli provides filling fiber and essential nutrients. "So tasty. Also, my daughter Sage loves it," she shares about her simple roasted cauliflower preparation.

Versatile Pantry Staples

Canned pumpkin and coconut provide convenience without compromising nutrition. "Each has different benefits," she explains, using them to add creaminess and nutrients to various dishes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Protein Powder Secre

"I specifically developed my protein powder to actually taste great in recipes," Autumn shares about her final weekly essential. This helps her maintain adequate protein intake while satisfying sweet cravings, supporting her successful 20-pound postpartum weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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