Whether you’re 25, 45, 65, or more, everyone should be looking at smart ways to boost metabolism. And while you might think “metabolism” is all about weight loss, it’s actually a much bigger picture that includes your energy levels, the preservation of muscle mass, balanced hormones, and even cognitive abilities.

What Is Your Metabolism?

Your metabolism is basically your body’s way of taking what you eat and drink and converting it into energy. There’s a certain baseline metabolism that’s always burning calories in the background. It’s called your Basal Metabolic Rate (BMR), and it makes up about 70% of the total calories you burn each day. Even when you’re sleeping, your body is burning calories to keep your heart beating, your lungs taking in oxygen, your hormones balanced, your immune system functioning, and your muscles nourished. 

So, since this system is so great, why is everyone always asking about ways to boost the metabolism? Well, unless you take steps to prevent it, it turns out that your BMR (remember, that’s the number of calories you’re burning while at rest) tends to decline with age, especially after age 30. The drop is even greater for those over 40 due to less physical activity in general, combined with hormonal changes and the ever-pesky loss of muscle mass. But the great news? You’re not doomed to a slow crawl. There are practical, powerful ways to fire up that engine. Let’s explore some of the smart ways you can boost metabolism.

Editor’s Note: BOOST metabolism nearly 300% in 2 weeks (do THIS daily)

• Muscle—Build It and Keep It

Why? Muscle tissue is what’s called “metabolically active” tissue. That means it requires calories (i.e., uses energy) just to exist. It stands to reason, then, that since muscles burn calories, the more muscle tissue you have, the higher your metabolism. And this is a two-pronged attack on metabolism. Not only do you need to build muscle on a continuous basis (you lose muscle mass each year simply due to the aging process), but you need to work on preserving it as well.

How? 

• Focus on resistance training with moderate to heavy weights
• Lift weights 3 – 5 times per week
• Use compound movements when possible (squats, deadlifts, pushups, rows) that target large muscle groups
• Progressively overload, meaning keep challenging your muscles by increasing weight, repetitions, or intensity over time

• Feed on Protein

Why? Not only is protein a component that allows you to build and preserve muscle, but it also has the highest thermic effect of any food. Thermic effect (TEF) is the amount of energy required to digest and metabolize that food. 

How?

• Make sure to get around one gram of protein per pound of body weight each day, especially as you get older (remember that muscle-loss-due-to-aging issue?)
• Get a serving of protein at each meal (not just a large amount at one time)
• Use quality sources of protein like chicken, fish, eggs, lean beef, nonfat Greek yogurt, low-fat cottage cheese, whey protein powder, tofu, seafood, and legumes.

• Always Be on the Move

Why? Being on the move constantly will keep your non-exercise activity thermogenesis (NEAT) levels high. This is where fidgeting and pacing actually turn into great habits! Your NEAT calorie burn can add up in a big way, often accounting for 15 – 30% of your total daily calorie expenditure.

How?

• Walk and talk if you’re on the phone or even in a meeting where you’re not tied to a desk
• Housework and gardening can work up quite a sweat and are notorious for burning lots of extra calories (it’s even better when you add some upbeat tunes!)
• Park as far as possible from your destination and take the stairs whenever you can over the elevator.

• Manage Your Stress

Why? When you’re always stressed out, your level of the stress hormone—cortisol—can skyrocket. This translates to a slowed metabolism, increased fat storage (yes, you read that right!), and even worse, decreased muscle mass.

How?

• Start your day with a little mindfulness
• Laugh loud and often (it releases stress and burns calories)
• Commune with nature
• Pet animals
• And yes, you can even get that stress out of your body by working it off in the gym or with a good run or hike.

• Get More Sleep

Why? You’re probably wondering how on earth more ZZZs could help you keep that metabolism strong. It turns out that a lack of sleep leads to spikes in cortisol levels, which causes insulin resistance, which makes you hungry and cranky. Next thing you know, you’re losing muscle as your body becomes less efficient at burning fat, and your ratio of fat to muscle starts to tip in the wrong direction.

How?

• Getting seven to nine hours of quality sleep a night can make a legitimate difference
• Have a bedtime ceremony that allows you to properly wind down
• Limit screen time before bed, and that includes cell phones and iPads
• Try supplements to help you relax, like magnesium or herbal teas.

• Use Intermittent Fasting

Why? When done right, for many people (though admittedly not all) intermittent fasting (IF) can improve insulin sensitivity, reduce inflammation, and support fat burning. But it’s not about skipping meals. It’s about timing them wisely to leverage windows of time where you’re not taking in calories.

How?

• Start with a 12/12 program (eat for 12 hours, then fast for 12 hours—mostly as you sleep)
• If that works well for you, consider working your way up to 16 hours of fasting followed by 8 hours of eating 
• Make sure to get in all your protein
• And don’t forget to keep up the heavy resistance training to maintain your hard-earned muscle mass.

• Harness the Power of Cold

Why? You might be surprised to learn that exposure to cold activates brown fat (this fat is also a metabolically active tissue that burns calories to keep you warm). Your body also has to work hard to maintain a proper temperature.

How?

• Try the dreaded cold shower or contrast hydrotherapy (switching between hot and cold)
• Keep the house a little cooler
• Drink cold water—your body will have to heat it up, plus you’ll get the added bonus of drinking water, which can temporarily increase your calorie burn.

Boosting your metabolism doesn’t mean finding a magic pill or a secret biohack. Instead, it’s a focus on using your muscles and boosting your calorie burn in smart ways. Stacking small, consistent habits that work with your body’s natural metabolic accelerants can make a big difference in your waistline, your energy levels, your mood, your muscles, and your overall health.