Metabolism: what you can actually influence
Your metabolism determines how efficiently your body converts food into energy and processes nutrients. Metabolic rate varies with age, sex and genetics, but there is a lot within your control.
1. Eat enough protein
Protein has a high thermic effect of food, meaning the body uses more energy digesting it than it does fats or carbohydrates. It also helps maintain muscle mass. Lean meat, fish, tofu and legumes are all straightforward sources.
2. Stay hydrated
Water supports digestion and energy levels, both of which matter for metabolic efficiency. Aim for around eight glasses a day.
3. Get enough sleep
Sleep affects the hormones that regulate hunger and fullness, leptin and ghrelin. Short sleep tends to increase cravings for high calorie food. Seven to nine hours is the target, and we have written about how to get there here.
4. Strength train
Muscle tissue is more metabolically active than fat. Resistance work two or three times a week, whether weights, bodyweight or bands, makes a meaningful difference over time.
5. Eat at regular intervals
Balanced meals at regular intervals help maintain steady blood sugar and energy. Skipping meals and then overcorrecting tends to work against you.
6. Green tea or coffee
Both contain compounds associated with energy expenditure, catechins in green tea and caffeine in coffee. Two or three cups a day is a reasonable ceiling before it starts affecting sleep.
7. Manage stress
Sustained stress raises cortisol. Yoga, meditation, journaling, exercise, or time outdoors all help bring it down.
8. Look after your gut
Probiotic rich foods such as yoghurt, kefir and fermented vegetables support gut health, alongside prebiotic foods like garlic, onions and bananas.
9. Account for age
Metabolic rate slows with age, largely through loss of muscle mass. Strength training and adequate protein become more important, not less.
BonPatch METABOLISE
BonPatch METABOLISE is a topical patch worn during the day, formulated with botanicals traditionally used in wellness routines. It complements the habits above rather than substituting for them.
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