Metabolism refers to that beautiful set of life-sustaining chemical reactions that happen on a microscopic level in humans and all other living organisms on our beautiful planet. These chemical reactions occur in the body’s cells, where they change food into energy and then burn that up. Our bodies need this energy to do all of the basic things that we love to do, like moving, thinking, and growing. Related to this is our metabolic rate. This refers to the pace or speed at which metabolism occurs in our bodies. And still more specific is our basal metabolic rate, which is the rate of energy expended per unit of time when we’re resting. And that’s what we’re really interested in boosting. In this article, we’re going to discuss everything from water consumption to natural supplements like CBD tinctures as we explore eight evidence-based ways to boost your metabolism.
- Get More Sleep
We all know that we should be getting between seven and eight hours of sleep per night. But how many of us actually achieve that? Too often, precious sleep is sacrificed for more time to dedicate to work or social media scrolling. But when we contribute to our sleep deficit, we’re doing our bodies and metabolic processes a colossal disservice.
According to research, sleep is intricately connected to various hormone and metabolic processes and is essential to maintaining metabolic homeostasis. Therefore, not only does a lack of sleep negatively affect our metabolism, but according to the same research, it also puts us at higher risk for various disorders.
- Drink More Water
How much water are you drinking in a day? If you’re honest with yourself, probably not nearly enough. That’s because the average adult male should be getting 125 ounces (3.7 liters) while the average adult female requires somewhere around 91 ounces (2.7 liters).
But the fact is, water is required for and increases cell metabolism. In fact, improving your hydration levels may help you lose weight, according to some studies, precisely because of its positive effects on metabolism.
- Eat More Protein
High protein diets have been positively linked to the reduction of body fat, which tells us that higher metabolism rates are occurring among those eating this way.
There are many varieties of protein available, and a proper diet should include many of them. Some of the best sources of protein include eggs, whey protein and beef. Vegans need not fret, however, as soy protein and peanuts are good sources as well.
- Stand Up and Move
Sitting is the new smoking, and we all know where that whole smoking trend went. And a recent study that examined differences in metabolic and energy cost (MEC) of college students showed this to be true.
Getting up and moving regularly yielded significant differences in scores proving that we’re not meant for sedentary lives. Our metabolisms will be gratefully boosted with less sitting time. So use those apps, set those reminders and choose a standing desk if you can.
- Start Lifting, Bruh
Resistance training, otherwise known as weightlifting, can have significant positive impacts on your health. And yes, this includes giving your metabolism a boost, according to a study that cites resistance training as medicine.
In fact, by introducing resistance training into your weekly workouts and activities, you’ll be staving off the dreaded metabolic syndrome, which affects almost 50 percent of people over the age of 60 in the United States and includes a cluster of conditions like obesity, dyslipidemia, hypertension and elevated fasting glucose levels.
- Add HIIT Workouts to Your Life
High-intensity interval training (HIIT) mixes repeated, taxing rounds of work broken up by short periods of recovery. While working, you’re pushing yourself to your limit and challenging your body to go all out.
The periods of work that last only a few minutes can include various exercises, including aerobic movements, bodyweight exercises, resistance training and more. The only requisite is that they are done at high intensity with minimal rest and in a series.
The benefits and positive effects of this type of workout on metabolism, specifically post-exercise fat metabolism, have been noted in research.
- Add Coffee and Green Tea to Your Life
When consumed in moderation, both these beverages can be beneficial for your metabolism.
Green tea has been researched for its ability to change stored fat into free fatty acids. The results showed that fat burning may be increased by as much as 17 percent in people who regularly consume green tea extract.
Likewise, caffeine may promote the same effects and increase fat burning by up to 11 percent. Though it does seem to have a more significant impact on folks who are already fit.
It’s important to remember when drinking tea or coffee not to sabotage yourself by adding excessive amounts of high-calorie sweeteners or dairy/dairy alternatives. Instead, take it plain or use very little if you must.
- Take Care of Your Body!
As you may have noticed, boosting your metabolism involves many movements and fueling your body correctly. So by giving it what it needs – whether that be sleep, water or the opportunity to work – you’ll be doing your metabolism a favor.
However, there may come a time when your ability to get up and be active is impeded, especially as you age. To help out at these times, you can rely on some natural supplements and remedies to help you out.
Often, sore joints and muscles will be what’s keeping you from achieving that boosted metabolism. However, you can use a product like CBD topical creams to alleviate localized pain and soreness in the short-term. CBD can also be taken as a tincture to help reduce overall inflammation and promote homeostasis. Other great supplements that may help are glucosamine and collagen.