The truth about healing your metabolism

No crash diets

March 06, 2025 • Estimated Reading Time: 8 minutes

For several years, I practiced fasting extensively. In 2017, I wrote the Intermittent Fasting Journal to share my approach and help others achieve similar success. I was thrilled with the results—both in my own journey and in the progress of my clients. 

But I quickly realized that while fasting can be an effective tool when used occasionally, it’s easy to overdo it.  It can wreak havoc on your metabolic rate and hormonal status.

I’ve previously explored this topic on my Get Lean Eat Clean Podcast with guests like Jay Feldman, Brad Kearns, and Georgi Dinkov. This Friday, my interview with Kathleen will touch on it as well. (follow me to not miss out)

Today, I want to explore the concept of metabolism, the factors that influence it, and effective strategies to optimize it.  

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Metabolism refers to all the chemical processes in your body that keep you alive and functioning. 

Your mitochondria are the powerhouses that produce energy in your cells, and the rate at which they work is what determines your metabolic rate. 

A higher metabolism means that your body can burn more calories and produce more energy efficiently, while a slower metabolism may result in weight gain and decreased energy levels.

Factors Affecting Metabolism 

While everyone has a unique metabolic rate, certain factors can accelerate or slow down your metabolism. Here’s a closer look at the most impactful ones:

1. Age

  • Metabolic rate tends to decline around 1–2% per decade after age 30, largely due to muscle loss. 

  • Staying active and incorporating strength training can help counteract this decline. 

2. Gender

  • Men generally have a higher metabolic rate than women due to a higher proportion of muscle mass. 

  • However, women can boost their metabolism by focusing on muscle-building activities. 

3. Genetics

  • Your genes play a role in determining your baseline metabolism. 

  • While you can’t change your genetics, proper nutrition and lifestyle choices can influence how effectively your metabolism functions.

4. Lifestyle Choices

  • Sedentary habits, poor nutrition, inadequate sleep, and chronic stress can significantly lower your metabolic efficiency. 

  • Positive habits like regular exercise, balanced eating, and stress management can reverse these effects. 

Nutrition for Metabolism 

A balanced diet is foundational for a healthy metabolism. The types of foods you eat directly impact how efficiently your body burns calories and processes energy.

Foods that Boost Metabolism:

  • Protein (e.g., lean meats, wild fish, pasture raised eggs, organic dairy): Body needs protein for growth, structure and maintenance. Protein causes higher thermogenesis, meaning your body burns more calories digesting it. 

  • Carbohydrates (e.g.,fruit, root vegetables, raw honey):  Primary sources of energy.  Consuming the right carbs is helpful for a high metabolic rate, increased CO2 levels, decreased oxidative damage, good brain function, muscle energy and recovery. (To learn more - Here is my conversation with Kate Deering)

  • Healthy Fats (e.g., coconut oil, butter, ghee, tallow): Certain fats can boost metabolism by improving cellular function and hormone regulation.   Saturated fats are ideal to cook with because they are less susceptible to oxidative damage.  Avoid PUFAs because they are unstable fatty acids that have a high level of oxidation.  Click here to learn more about PUFAs. 

  • Organic Green Tea & Coffee: Both contain compounds like caffeine and catechins that can stimulate your metabolic rate. 

Foods to Avoid or Limit:

  • Refined Sugars and Processed Foods: These can spike insulin levels, leading to increased fat storage. 

  • Alcohol: It slows down fat metabolism and adds empty calories to your diet. 

  • Trans Fats (e.g., hydrogenated oils): These hinder metabolic function and promote weight gain. 

  • PUFAs:  Sunflower oil, safflower oil, soybean oil, corn oil, grape seed oil, canola oil

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Exercise Strategies to Rev up Your Metabolism 

Physical activity is one of the most effective ways to improve your metabolic health. The right mix of exercises can increase your resting metabolic rate and promote fat burning. 

Types of Exercise to Prioritize:

  1. Strength Training (2-3 times a week is ideal)

  • Muscle burns more calories than fat, even when you’re resting. 

  • Incorporate weightlifting or resistance bands 2–3 times a week to build lean muscle. 

  1. High-Intensity Interval Training (HIIT) (once every 7 days)

  • Short, intense bursts of exercise followed by rest periods.  Make sure your rest enough to come back just as strong. 

  • Not only does it burn a lot of calories in a short time, but it also boosts your metabolism for hours post-workout. 

  1. Cardio (walking daily is ideal)

  • Activities like walking, running, cycling, or swimming improve heart health and complement other workouts. 

  • Don’t need to overdo cardio.  I enjoy walking 2-3 times a day!

  1. Non-Exercise Activity Thermogenesis (NEAT) (more important than you think)

  • Everyday movements like walking, gardening, or taking the stairs increase overall calorie burn. 

  • Aim to move throughout the day rather than sitting for extended periods. 

Lifestyle Adjustments for Metabolic Health 

1. Prioritize Quality Sleep 

Lack of sleep disrupts hunger-regulating hormones (ghrelin and leptin), causing increased appetite and slower metabolism. 

  • Aim for 7–9 hours of restorative sleep each night. 

  • Establish a consistent bedtime routine to support better-quality sleep. 

2. Manage Stress 

Chronic stress releases cortisol, which can inhibit metabolic function and promote fat storage around the abdomen. 

  • Practice stress-reducing activities like meditation, yoga, or journaling. 

  • Consider taking short breaks during the day to recharge and reset. 

3. Stay Hydrated 

Dehydration can slow metabolism by up to 3%. Drinking enough water improves cellular performance and aids digestion. 

  • Drink when thirsty (don’t need to overconsume)

  • Consume mineral water or consume foods that contain water like fruits 

4. Build a Healthy Routine 

Consistency is key. Small, sustainable changes to your daily habits will cumulatively enhance metabolic performance.

  • Daily walks

  • Meditate for 10 minutes a day

Remember to nourish your body, stay physically active, prioritize sleep and manage stress to keep your metabolism running smoothly. 

Have a great day!
Brian