Factors such as waist circumference, fasting glucose and hemoglobin A1c, blood pressure, and lipid levels were included in the evaluation of our nation’s metabolic health. Another metric of metabolic health? Your metabolism (aka metabolic rate). And while it’s true that genetics partially determine your metabolic rate, it doesn’t seal your fate by any means; the things you do on a daily basis can have an even bigger impact. Translation? Lifestyle habits and behaviors provide ample opportunities to improve your metabolism and, ultimately, enhance your overall well-being. Here, learn how to speed up your metabolism via approachable, multidimensional strategies, according to experts and science. It also provides energy for complex physiological reactions (including DNA synthesis, RNA transcription, and neuronal cell signaling in the brain), as well as actions that require more energy, (like immune function, healthy inflammatory responses, and physical activity). Needless to say, your metabolism affects a lot. Metabolism is closely related to metabolic rate, or the energy/calories you use, or “burn,” every day. Metabolic rate also depends on: Unfortunately, only 12% of Americans are considered to be metabolically healthy, emphasizing the importance of targeted daily metabolic support. According to Kelley, drinking cool water can potentially be beneficial because of the energy your body needs to expend to warm up the water. For example, thyroid hormones7 have a proven link with energy expenditure and body weight. The same goes for cortisol, aka the stress hormone (more on that in a bit), and insulin8, which is involved in the metabolism of carbs, fats, and protein. All that said, it’s worth partnering with an integrative health care professional that approaches hormonal health from a holistic slant, especially if you have existing hormonal health concerns. It’s also helpful to practice eating mindfully and listening to intuitive appetite cues for your body’s own neuroendocrine hormones. This includes ghrelin and leptin—in their simplest sense, these are thought of as our key hunger and satiety hormones, respectively. For example, mbg’s metabolism+ features five targeted botanical extracts that promote metabolic health in unique and numerous ways (all backed by clinical research).* And to maximize results, nutritional strategies—including supplements—are most effective when part of an overall healthy lifestyle that optimizes daily energy balance via physical activity, mindful nutrition, and other holistic habits mentioned in this article. The longer you’re feeling stressed out, the more your metabolism will bog down. Plus, the spike in cortisol will increase your appetite for particularly salty and sweet foods, further slowing down your metabolism and working against your cardiometabolic health too, says Kelley. As Pasquariello tells mbg, both aerobic exercise (continuous movement like walking, running, biking, swimming, etc.), as well as anaerobic exercise (shorter bursts of movement, like lifting weights or doing a HIIT class) can support metabolism. What’s more, both types are technically forms of cardio, she says—meaning either activity will increase your heart rate and burn calories. All that said, a person’s metabolic rate is directly associated with their percentage of muscle mass, so consistently building and preserving muscle strength is key for lifelong metabolism support, regardless of your age. “As you gain muscle, your body naturally burns more calories at rest because muscle takes more energy to ‘maintain’ than fat,” explains Pasquariello. However, it’s worth noting that some movement is better than none. Small amounts of daily, regular movement (rather than sporadic, hard-core gym sessions) will be most helpful for metabolism (and your joints) in the long run. In fact, in one clinical trial11 published by the American Journal of Clinical Nutrition, a concentrated green tea extract containing 270 milligrams of EGCG and 150 milligrams of caffeine was shown to increase energy expenditure in healthy adult men. (Note: You’ll find these exact clinically-backed doses of EGCG and plant-origin caffeine in each serving of mbg’s metabolism+.)* Strategies like getting quality sleep, practicing healthy stress management practices, eating a well-balanced diet, drinking plenty of fluids, and staying active are all paramount for metabolic health and efficiency throughout life. The same goes for focusing on your hormonal health, which is a major player in maintaining a healthy metabolism. You can also add another tool to your metabolic health toolkit by taking advantage of a premium, targeted supplement, like mbg’s metabolism+. This premium formula contains EGCG and caffeine from green tea, plus cayenne pepper, veld grape, and grains of paradise. Each of these ingredients is included at doses clinically shown to promote appetite regulation, calorie burn, and energy balance, providing you with multifunctional metabolic support.*
