Few bodily processes are so central and so misunderstood as metabolism. Almost everyone seems to want to “boost” or “boost” their metabolism in hopes of burning more calories and losing body fat as a result. Actually, it’s not an easy task, but you wouldn’t know it, according to countless TikTokers, it’s as easy as taking a glass of apple cider vinegar, jumping into an infrared sauna, or standing a cold jump.
The truth? Many of these supposed hacks don’t have much research to back them up, and the ones that do aren’t going to meaningfully move the needle when it comes to weight. Improving your metabolism actually comes down to a few basics that aren’t flashy or sexy, but can have long-term benefits for your overall health and well-being. We’ll go into everything, but first a little background on your metabolism.
What exactly is your metabolism?
Metabolism is generally thought of as a mechanism that regulates your weight. A “fast” metabolism means your body burns calories quickly, making it easier to lose or lose weight, while a “slow” metabolism means it’s easier to gain weight and harder to lose it. That’s fine in itself, but it doesn’t tell the whole story. Your metabolism is the way your body converts food into energy. This energy is then used to operate the heart and lungs, build and repair tissue, regulate hormones, and perform other critical functions.
More succinctly, “metabolism is all the chemical processes that keep our body alive and functioning,” he explains. Jonathan GabisonMD, assistant professor of family medicine at the University of Michigan, board certified in obesity medicine.
For example, about 20% of the energy provided by your metabolism goes into your brain, building neurotransmitters and maintaining signals, so an efficient metabolism is essential for cognitive health.
Can you “boost” your metabolism?
In short: yes. Your metabolism is influenced by many factors, from genetics and age to body weight. But that doesn’t mean your metabolism is fixed. It’s actually very modifiable, he says Shebani SethiMD, is a clinical associate professor of psychiatry and behavioral sciences at Stanford University and the founding director of the world’s first academic metabolic psychiatry clinical program.
That being said, taking apple cider vinegar in the morning or taking “metabolism booster” supplements won’t do the trick. Research shows that improving your metabolism requires consistent, long-term habits. Here are five that could make an impact.
