Your metabolism is the process by which your body converts what you’re eating and drinking into the energy it can use for everyday functions that support your health. There are many reasons why your metabolism may be knocked off balance, so to speak.
While there’s no magic reset button, there are things you can do to support your metabolic function. Keep reading to understand why this may happen and how to reset your metabolism with healthier lifestyle habits.
Why You May Need a Metabolic Reset
Ask any 40-something whether they’ve noticed their metabolism change in the last two decades and they’ll probably laugh. The metabolic adjustments between adolescence and adulthood can feel exceptionally drastic, but they’re not the only time things are changing.
We go through many seasons of life during which our bodies evolve and our metabolism is just trying to find its balance again.
Some factors that appear to have the most effect on our metabolism include:
- Getting older
- Changes in thyroid hormone function
- Fluctuating estrogen and testosterone levels
- Decreasing muscle mass with age
- Exercise habits
- Severe calorie restriction or poor-quality diet pattern
- Genetics
- Changes in body composition and fat mass
- Chronic stress
- Exposure to environmental toxins and pollutants
While some of these factors are out of our control, don’t be discouraged. It’s normal for metabolism to decline naturally with age. Regardless, there are things you can do to help reset metabolism and support your optimal wellness.
1. Boost Your Diet Quality
A poor-quality diet can work against your metabolism because a high intake of refined sugars and saturated fats can promote insulin resistance. This disrupts normal metabolic functions and can result in slower metabolism and unintentional weight gain.
Plus, ultra-processed foods (like cookies, pastries, donuts, soda, and fast food) promote inflammation. This can interfere with metabolic pathways and hormone regulation, further contributing to a sluggish metabolism.
To boost the nutritional quality of your diet and support a metabolic reset, focus on getting a variety of whole foods, like:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds
- Legumes (beans, peas, and lentils)
These foods are particularly rich in vitamins, minerals, fiber, and antioxidants, which support overall metabolic health and energy production. They’re naturally low in fat, don’t contain added sugar, and have anti-inflammatory properties.
2. Incorporate Metabolism-Boosting Foods
There’s no single “magic” food to get your metabolism on track, despite what social media influencers with juice cleanses to sell have to say.
Still, certain foods may be helpful as part of your overall healthy diet pattern. Evidence suggests these foods and ingredients may help boost and reset metabolism, at least temporarily:
- Capsaicin in spicy foods, like chili peppers, jalapenos, and cayenne
- Caffeine in green tea and coffee
- Certain spices and herbs, like turmeric, garlic, and ginger
- Fermented foods, like kimchi, tempeh, Sauerkraut, and probiotic yogurt
3. Get Enough Protein
Getting enough protein helps build and maintain lean muscle in your body. Having more muscle mass helps you burn more calories than fat even when you’re at rest. Protein-rich foods also increase the thermic effect of food (TEF), meaning that your body uses more energy to digest and metabolize them.
Some of the best sources of protein include:
- Nuts and seeds
- Soy foods, like tofu, tempeh, and edamame
- Fish and seafood
- Poultry and meat
- Eggs
- Dairy products
- Legumes
Most of us get more than enough protein, but it can be helpful to take inventory of the types of protein you’re eating and if it makes sense to boost your intake.
4. Hydrate
Did you know that your body is predominantly made up of water? Water is necessary for nearly all bodily functions, including metabolic processes that convert food into energy.
Drinking enough water helps support healthy digestion and nutrient absorption and can increase your TEF. Staying well-hydrated also supports healthy kidney function, which is needed to remove metabolic waste and toxins.
Plain water is best, but if you get bored of that, try infusing it with fresh herbs, berries, or cucumber slices, or rotate in herbal teas and unsweetened seltzers.
5. More Movement
Exercise does more than boost your endorphins (“happy hormones”) and lower your risk of chronic conditions like heart disease, type 2 diabetes, cancer, and obesity. It helps build and maintain muscle mass, which increases your metabolic rate. It also triggers the production of hormones like adrenaline and growth hormone, stimulating metabolic processes.
Furthermore, regular exercise helps your cardiovascular and respiratory systems work more efficiently, improving overall energy expenditure. Finally, exercise helps support healthy blood sugar regulation and increases insulin sensitivity, reducing the risk of metabolic disorders.
Consider ways you enjoy moving your body and mix it up throughout the week. Include aerobic exercises like jogging, swimming, and cycling, with anaerobic exercises like weight training and sprinting.
6. Better Sleep and Stress Management
Getting enough sleep (7-9 hours per night is recommended) is necessary for your body to repair, rest, rejuvenate, and reset metabolism. It also supports the proper regulation of appetite hormones like ghrelin and leptin involved in your metabolism.
While acute stress is normal, ongoing stress increases the production of cortisol, a hormone that can disrupt metabolic processes and lead to weight gain when continuously elevated.
If you have trouble relaxing and going to sleep, try these tips:
- Follow a consistent sleep-wake schedule
- Create a sleep-promoting environment in your bedroom
- Avoid screens close to bed, as the blue light disrupts natural melatonin production and can keep you awake longer
- Avoid vigorous exercise, caffeine, alcohol, and large meals right before bed
In addition to improving your rest at night, incorporate things that help manage stress as regular aspects of your routine. For instance, doing a yoga or stretching session, journaling, going for a nature walk, calling a friend, playing with your dog, or listening to calming music can help your body calm down and support a healthy metabolism.
How to Reset Your Metabolism: Final Thoughts
If you’re in the market for a metabolic reset, there are things you can start doing today. While it’s not an overnight fix, focusing on regular exercise, a nutrient-rich diet, and a better sleep schedule can provide benefits that promote a healthy metabolism over time.
Looking for more personalized guidance? I’d love to meet with you! Click here to learn more about my Nutrilicious Virtual Consultations. Alternatively, check out my self-paced online course, Jumpstart Your Metabolism, which will provide you with an exact roadmap to boost your metabolism over 4 weeks.
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