How To Improve Metabolic Health

Clinically reviewed by our Board of Advisors

Fit young woman running through park

 A healthy metabolism is a lot like a campfire—if it’s not consistently fueled and maintained, the flame will quickly dim. 

To improve your metabolic health and prevent your metabolism from slowing down, you must know what affects metabolism and follow healthy lifestyle habits. This includes eating well, exercising regularly, monitoring alcohol intake, and strengthening your body with healthy metabolism-boosting supplements. 

Good metabolic health can help to decrease the risk of diseases such as diabetes and cancer, as well as provide you with the energy you need to stay active, healthy, and happy. In this article, we’ll cover how to improve metabolic health by outlining the five most helpful ways to boost your metabolism: nutrition, exercise, sleep, alcohol moderation, and supplements. 

#1 Practice Good Nutrition

When it comes to promoting overall health, nutrition can’t be understated. In fact, what you eat plays a pivotal role in most bodily processes—from digestion to brain functioning.

Nutrition is especially important for good metabolic health.1

That said, let’s take a look at a few foods and nutrients known to increase your metabolism and help with weight management.

Protein

A diet high in protein is an effective way to kickstart your resting metabolism. That’s because protein requires a lot more energy to digest than carbohydrates. What’s more, scientists have discovered a diet high in protein can increase lean muscle mass.2

That said, it’s important to eat the right kinds of protein. The last thing your metabolism needs is a diet chock full of unhealthy fats.

For the best in metabolic health, consider eating the following sources of good proteins:

  • Eggs – Versatile and nutrient-rich, eggs are one of the best foods to eat for a protein-packed diet. On average, one egg contains 6-7 grams of protein. Start your day with a three-egg omelet to rev up your metabolism. Or, hard boil a few eggs for a delicious, cheap, and healthy afternoon snack.
  • Leafy greensWhen most people picture protein, they probably think of a juicy steak or flavorful chicken. But did you know that some of the best sources of protein aren’t meats at all? That’s right, some leafy greens give meat a run for their money when it comes to protein. For the best in vegetable protein goodness, consider eating collard greens and spinach. 
  • Beans and legumesBeans and legumes have long been prized by weightlifters everywhere and for good reason. Beans and legumes are excellent sources of protein and energy. In fact, one cup of boiled soybeans delivers a whopping 29 grams of protein, making soybeans one of the best plant-based sources of protein available.3

You can also use supplements to increase protein absorption.

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Omega-3 Fatty Acids

In recent years, omega-3 fatty acids have been all the rage. In addition to improving cardiovascular health, omega-3s have been shown to support optimal metabolic health.4

Below are a few excellent sources of the all-powerful fatty acid:

  • Seafood Ever heard of a Mediterranean diet? Eating seafood is one of the best things you can do for your metabolism. That’s because seafood is high in lean protein and omega-3s. For a heart-healthy, delicious dinner, consider baking salmon. This fish packs more than 2,000 mg of omega-3s in a 3.5-ounce portion.5 Other exceptional sources of omega-3s include mackerel, sardines, oysters, and caviar.
  • Nuts and seedsIf seafood isn’t your thing, don’t worry. You can still obtain the healthy fats of omega-3s from nuts and seeds. Flax seeds and chia seeds contain 2,350 and 5,060 mg of omega-3s per tablespoon, respectively.6 Walnuts are another excellent source of omega-3s. One ounce of walnuts contains 2,570 mg of omega-3s per serving.7

Green Tea

As one of the highest consumed beverages in the world, green tea doesn't just taste delicious—it may be essential to maintaining metabolic health.8

That’s because this ancient and delicious drink is loaded with powerful antioxidants and phenols—most notably catechin. Studies suggest that a diet rich in catechin may lower the risk of some cancers, as well as help prevent diabetes and obesity.9

#2 Exercise Regularly

Exercise is one of the best things you can do for your overall physical and mental health. In addition to increasing strength, exercise helps boost your metabolism. 

Physical activity specifically helps boost metabolism in the following ways:

  • Increases resting metabolic rate – Your body doesn’t just burn calories during strenuous physical activity. Your body also expends energy while you're at rest. The rate at which you burn energy while at rest is known as your resting metabolic rate (RMR). Exercise increases your RMR, which leads to your body burning more calories throughout the day.
  • Builds muscle massWhen you build muscle, your body requires more energy to maintain this new muscle growth. This need for more energy translates into a higher metabolic rate.

When looking to boost your metabolism, there are two primary forms of exercise you can enlist in your lifestyle change: cardio and resistance training. 

Cardio

Cardio involves more than simply running laps until you’re out of breath and sweating profusely. While high-intensity training is one form of cardio, cardio exercise also encompasses brisk walking, climbing stairs, biking, and other movements designed to elevate your heart rate.

Whichever form of cardio you prefer, studies show that doing even a few minutes of cardio a day can dramatically improve your metabolism.10

Consider doing the following cardio exercises to boost your metabolism:

  • A 30-minute bike ride
  • A 10-minute jog
  • A fast-paced walk around your neighborhood

The effects of cardio on metabolism are even more pronounced when resistance training is added to the workout regimen.

Resistance Training

While cardio can be effective at boosting your metabolism, too much cardio can decrease your muscle mass. As a result, your metabolism can actually slow down over time. This is where resistance training comes in. By stimulating muscle growth, resistance training increases your metabolic rate.

However, this doesn’t mean that you need to put on forty pounds of muscle or compete in strength competitions. Even light resistance training can lead to muscle growth.

Regardless of whether you’re a seasoned gym veteran or just starting out, adding the following exercises to your workout can help jumpstart your metabolism:

  • Squats – Targets the gluteus maximus, quadriceps, and hamstrings
  • Bench press – Pinpoints the chest, shoulder, and arm muscles
  • Dumbbell curls – Puts focus on your arm’s bicep muscles
  • Pull-ups – Helps to develop your lats and biceps

We also recommend recovery supplements for athletes to help ease soreness and improve muscle repair after taxing cardio and resistance training.

#3 Sleep

In recent years, studies have demonstrated the benefits of sleep. In addition to improving brain function and muscular recovery, sleep has a huge impact on metabolic health.11

When we sleep enough, our bodies release helpful hormones. We also metabolize blood glucose and insulin. Thus, sleep deprivation can have serious implications, such as an increased risk for:

  • Obesity
  • Mental illness
  • Inflammation
  • Cardiovascular disease
  • Type 2 Diabetes

To combat sleep deprivation risks, scientists argue that most people should sleep 7-9 hours per night.10

Consider doing the following to improve your sleep:

  • Stick to a routine Going to bed at the same time each night can help your body fall asleep easier. This is because sticking to a routine lets your body know when it’s time to prepare itself for sleep. Moreover, routines can help you wake up on time, making you much less tired in the mornings.
  • Avoid caffeine before bedIngesting caffeine before bed is one of the worst things you can do for your sleep cycle. Caffeine is known to disrupt sleep, causing you to miss out on those crucial Z’s.
  • Make your bedroom comfortable – If your bedroom is brightly lit or continually filled with loud conversation from your T.V., you’ll most likely have a hard time falling asleep. Instead, prep your bedroom for sleep by making it dark, calm, and cool.

#4 Drink Moderate Amounts of Alcohol

If eating omega-3 fatty acids is one of the best things you can do for your metabolic health, overconsuming alcohol is one of the worst.

That’s because increased alcohol use can affect metabolic health in a number of harmful ways. In addition to disrupting sleep, excess drinking can lead to:

  • Obesity
  • Diabetes
  • Liver failure
  • Heart disease
  • Mental illness

If you choose to drink, it’s best to do so in moderation. When you choose to do so, consider doing the following:

  • Avoid drinking right before bed
  • Drink a glass of water after each drink
  • Drink alcohol with low sugar content

#5 Take Supplements

Sometimes diet, exercise, and adequate sleep aren’t enough. Metabolic supplements can help manage the signs of slow metabolism

Packed with vitamins, minerals, omega-3s, and amino acids, metabolic supplements may help regulate your body’s metabolism, leading to body weight loss, increased energy, and decreased appetite. 

That said, not all metabolic supplements are created equal. For the best in metabolic health supplements, there’s only Cymbiotika's NMN + Trans-Resveratrol.

Cymbiotika's NMN + Trans-Resveratrol works by increasing your body’s nicotinamide mononucleotide (NMN) levels. By boosting NMN levels, Cymbiotika's NMN + Trans-Resveratrol may help in the following ways:

  • Increases energy
  • Helps improve metabolism
  • Helps improve mitochondrial health

What’s more, Cymbiotika's NMN + Trans-Resveratrol is full of natural ingredients, including green tea extract and green coffee bean, to benefit your body and the environment.

Improve Your Metabolic Health With Cymbiotika

You can promote healthy aging and keep your metabolism ablaze with good nutrition, enough sleep, and careful moderation of what you put in your body. Failing to fuel your flame may lead to a host of negative health consequences and poor metabolic health. If you’re trying to figure out how to increase metabolism after 40, read our blog to learn more.

Building a strong foundation starts with Cymbiotika. 

By taking two Cymbiotika NMN + Resveratrol capsules once a day, you can ensure your metabolism is getting the fuel it needs for longevity and energy. You can also take our Apple Cider Vinegar capsules, which are made from 100% organic apples. They’re an ideal alternative to avoid tooth enamel erosion from liquid apple cider vinegar. It can help improve or enhance metabolism, as well as help control cravings.

Give your body the best with Cymbiotika. 

Sources:

  1. European Society of Cardiology. Benefits of exercise on metabolism: more profound than previously reported. https://www.escardio.org/The-ESC/Press-Office/Press-releases/Benefits-of-exercise-on-metabolism-more-profound-than-previously-reported
  2. Healthline. 12 Foods That Are Very High in Omega-3. https://www.healthline.com/nutrition/12-omega-3-rich-foods
  3. Healthline. Soybeans 101: Nutrition Facts and Health Effects. https://www.healthline.com/nutrition/foods/soybeans
  4. NCBI. Effects of green tea and EGCG on cardiovascular and metabolic health. https://pubmed.ncbi.nlm.nih.gov
  5. NCBI. Importance of Nutrients and Nutrient Metabolism on Human Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
  6. NCBI. Omega-3 fatty acids: role in metabolism and cardiovascular disease. https://pubmed.ncbi.nlm.nih.gov/23317405/
  7. NCBI. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/
  8. NCBI. The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://pubmed.ncbi.nlm.nih.gov/32232404/
  9. NCBI. Sleep and Metabolism: An Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
  10. NCBI. Sleeping hours: what is the ideal number and how does age impact this? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/












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