We all knew someone in high school or college who seemed to have a “fast metabolism” (as we would call it)—they could eat whatever they wanted, however much they wanted, and never seem to put on any weight. In my high school years, a fast metabolism was treated like a coveted trait, right up there with a pair of True Religion jeans or the season’s “it” bag.
Years later, metabolism—and how to speed it up—is still one of the most-talked about (and most misunderstood) topics in and out of wellness circles. It’s often blamed when the scale won’t budge and praised when someone appears to be able to “indulge freely” without seeing any physical changes. Throw in all the TikTok hacks promising to boost your metabolism, and it’s only natural to assume it’s something you can actually control.
But before you start chugging metabolism-boosting teas or forcing yourself through another high-intensity workout in the name of “burning more calories,” it’s worth asking the question: Can you actually boost your metabolism? Is it something we actually can control? The answer is more nuanced than social media would have you believe. Much of the conversation around metabolism has been shaped by diet culture, which has taught us to view our bodies as problems to be fixed and our metabolisms as something to hack, optimize, or outsmart. Understanding what metabolism actually is—and what really affects it—can help separate fact from fiction and help you optimize your health without all the noise. I asked experts to break down the truth.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
With a Doctorate in Acupuncture and Chinese Medicine and advanced degrees in biology and Chinese medicine, Dr. Matthew Kester has spent years studying how the body heals and how herbs can support that process. As senior scientist at Apothékary, Dr. Kester draws on both clinical experience and scientific research to craft herbal formulas that are thoughtful, effective, and rooted in centuries of healing wisdom.
Dr. Prudence Hall is a gynecologist and surgeon who pioneered integrated and regenerative medicine, focusing on natural solutions and holistic health beyond treating symptoms. She founded her practice in Santa Monica, specializing in regenerative medicine and offering virtual consultations and custom treatment plans based on comprehensive hormonal analysis.
Robin Barrie Kaiden is a nationally-recognized nutrition expert and wellness coach with more than two decades of experience helping people of all ages eat better, feel better, and live healthier. She’s a registered dietitian and certified specialist in sports dietetics who blends practical nutrition counseling with fitness guidance to support sustainable lifestyle change.
What Exactly Is Metabolism?
When metabolism enters the chat, weight usually isn’t far behind. A “fast” metabolism is often associated with having an easier time losing weight or maintaining it, while a “slow” metabolism tends to be synonymous with gaining weight more easily and struggling to lose any. “When we talk about metabolism, we usually think in terms of calories in and calories out—how much we eat and how quickly we burn it,” said Dr. Matthew Kester, senior scientist at Apothékary. “But that’s only half the picture.”
Metabolism is fundamentally about how the body creates and uses fuel. Every time you eat, your body converts that food into energy that powers everything from breathing and circulation to workouts, tissue repair, and hormone production. “It’s the engine that dictates your energy levels, cognitive function, and resilience,” explained gynecologist, Dr. Prudence Hall, MD. In other words, metabolism is simply the complex process by which your body converts food into energy to keep you alive and functioning. Dr. Hall explained it as a balancing act between two primary tasks: harvesting energy from your meals and spending it to drive countless processes happening behind the scenes to maintain your physical health.
Can You Actually “Boost” Your Metabolism?
First, let’s get clear on what “boosting” your metabolism even means. Here’s the gist: Boosting or speeding up the metabolism would mean increasing the the amount of energy your body uses throughout the day. While certain habits can influence how much energy your body uses, metabolism is not a moral measure of health, nor is having a “fast” metabolism inherently better. So can you actually “boost” or speed up your metabolism?
Not in the way social media claims
The idea that you can dramatically increase your metabolism is one of wellness culture’s most persistent myths. Those TikToks, products, or trends claiming to fire up your metabolism are typically overselling what’s actually possible. All experts I spoke with agreed: You can’t apple-cider-vinegar-shot, cold-plunge, or supplement your way to dramatically changing how your metabolism works. While certain behaviors can influence energy expenditure (more on that below), most of them produce relatively modest changes—not the dramatic transformations often implied online.
Because changes can be so small, how fast or slow your metabolic rate is likely doesn’t matter very much for your health goals. While metabolic rates do vary from person to person, research suggests the differences are often smaller than we think.
“You can’t apple-cider-vinegar-shot, cold-plunge, or supplement your way to dramatically changing how your metabolism works.”
Your metabolism isn’t fixed
Your metabolism is not a single number that stays the same. In reality, the metabolism is constantly responding to your body’s needs and environment. Rather than operating at one steady speed, it is supposed to adjust based on factors like hormone levels, activity, food intake, stress, sleep, and even where you are in your menstrual cycle.
For example, research has found that energy expenditure tends to increase slightly (the metabolism “speeds up”) during the luteal phase (the week or two before your period) partly due to the energy demands associated with preparing the body for a potential pregnancy. This is one reason many women notice increased hunger or cravings during this time. During other phases of the cycle, energy needs may be slightly lower, so women often find they have less cravings and need less calories during their follicular phase, because the metabolism slightly slows down. These shifts aren’t signs that your metabolism is “better” or “worse” at certain times of the month; they’re examples of your body adapting to its needs, and your metabolism doing what it’s meant to do: adjust.
For another example, when calorie intake remains very low for extended periods, the body may become more efficient with energy and slow certain processes to conserve resources (the metabolism “slows down” when it senses calorie restriction). When energy needs increase due to growth, illness recovery, increased activity, or changes in body composition, metabolism can adjust in the opposite direction. The healthiest metabolism isn’t the one that burns the most calories at all times. It’s one that can appropriately respond to changing conditions, helping your body meet its needs while maintaining overall health and balance.
Other factors affect your weight more than your metabolism
Part of the confusion comes from the fact that metabolism is only one piece of a much larger picture. Weight, energy levels, and overall health are influenced by a wide range of factors, including sleep, stress, hormones, movement, nutrition, medications, and genetics. Because metabolism is largely invisible, it’s often treated as the culprit whenever someone struggles to lose weight or notices changes in their body. But focusing on metabolism alone can oversimplify what’s actually happening.
It’s also easy to overestimate how much of metabolism is determined by some innate “fast” or “slow” setting. Research has found that much of the variation in resting metabolic rate can be explained by measurable factors such as body size, body composition, fitness level, age, and sex. In other words, what we may have referred to as “being blessed with a fast metabolism” in high school may actually be a combination of genetics, lifestyle habits, and other factors—not some mysterious metabolic advantage.
TL;DR: If you’re trying to improve your energy levels, body composition, or overall health, you’re likely better off focusing on the factors you can influence (such as sleep, nutrition, movement, and stress management—more on that below) rather than worrying about speeding up your metabolism.
Metabolic health matters more than a faster metabolism
There’s an important distinction between improving metabolic health and increasing metabolic rate. Many of the habits associated with a “healthy metabolism” (see below) support the body’s ability to use and regulate energy effectively. That doesn’t necessarily mean they will cause a dramatic increase in the number of calories you burn each day, but support your metabolism’s ability to adapt with your body’s needs and the environment. In other words, the goal should be to support metabolic health rather than speed up metabolism.
When people talk about “boosting” metabolism, what they’re often really looking for is more energy, better hormone balance, improved body composition, or sustainable weight management—all of which can be influenced by lifestyle habits, even if your metabolic speed doesn’t change as much as wellness marketing would have you believe. “The goal isn’t to ‘supercharge’ your metabolism, but rather to create the conditions that allow it to function optimally,” said Robin Barrie Kaiden, a registered dietitian.
Ways to Support a Healthy Metabolism
Stay physically active throughout the day
That hour-long workout deserves credit, but what you do during the rest of your day matters too. “Our bodies are built for movement, and the more we move, the more reason we give our muscles, metabolism, and energy systems to grow stronger,” Dr. Kester said. Beyond your weekly Pilates class or boxing workout, look for opportunities to break up your workday with small bursts of movement. Take a brisk walk during lunch, opt for the stairs instead of the elevator, do 10 squats every time you get up to refill your water bottle, or sneak in some stretches between meetings (think: exercise snacks). These bite-sized activities help increase daily energy expenditure and prevent prolonged sitting that can leave you feeling sluggish.
Work strength training into your week
Strength training helps build and maintain muscle, which is one of the few things that can actually increase your resting metabolic rate—the energy your body uses even when you’re not doing anything. “Muscle tissue is highly metabolically active and requires significant energy (ATP) just to exist, meaning the more muscle you have, the higher your resting metabolism,” Dr. Hall said. “Adding strength training or resistance workouts to your routine builds muscle, which burns more calories than fat, even while your body is completely at rest.”
Because we lose muscle mass as we age, making strength training a regular part of your week becomes especially important over time. Whether that looks like lifting weights at the gym, taking a group strength class, or trying the 5-10-15 method, consistently challenging your muscles pays off in both strength and metabolic health.
Read: Weight Lifting is For Women Too–Here’s What You Need To Know
Eat enough protein
As overplayed as protein might seem, the buzzy nutrient has a lot going for it, including bettering metabolic health. “In addition to helping preserve lean muscle [which is also good for metabolic health, see above], protein has the highest thermic effect of food, meaning the body burns more calories digesting and processing protein compared to carbohydrates or fat,” Kaiden said. Dr. Kester added that complete proteins—those that contain all nine essential amino acids, which the body can’t produce on its own—give the building blocks our cells need to repair, rebuild, and support a metabolism that feels steady and resilient.
The food you eat essentially tells your metabolism how it should function. “Consuming nutrient-dense, high-protein foods naturally increases your metabolic rate because the body expends more energy breaking them down,” Dr. Hall said. Getting enough protein helps maintain muscle mass, whereas consistently falling short can contribute to muscle loss, which may slow your metabolic rate.
Think of a high-quality protein source as the anchor of every meal, whether that’s eggs at breakfast, Greek yogurt as a snack, grilled chicken or tofu at lunch, or salmon, lentils, or lean beef for dinner. For a little extra protein, mix cottage cheese into eggs, add protein powder to smoothies and baked goods, or sprinkle chia seeds and nuts over yogurt, oatmeal, salads—you name it.
Read: 6 Easy Hacks To Eat More Protein Without Trying
Prioritize quality sleep
According to Kaiden, sleep is one of the most overlooked factors affecting metabolism. Because it regulates metabolism, continuing to get enough restorative sleep may help you avoid the metabolic disruptions that come with sleep deprivation. “Sleep deprivation alters how your body processes fuel,” Dr. Hall noted. Just a few weeks of poor sleep drastically lowers the body’s sensitivity to insulin, meaning blood sugar stays elevated and fat storage increases.”
A 2023 study showed that inadequate sleep can lead to increased ghrelin and decreased leptin, the hormones responsible for hunger and fullness, which can ramp up food cravings and dysregulate your metabolism. Translation: Getting restful sleep (generally seven to nine hours for most adults, according to the National Sleep Foundation) helps keep your hormones and metabolism on track. Start with the basics: morning sunlight, a calming wind-down routine, and a consistent bedtime.
Read: I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life
Stay well hydrated
Although water isn’t a metabolism “booster,” Kaiden said it’s essential for a healthy metabolism—proper hydration supports digestion, nutrient transport, energy production, exercise performance, and regular bowel movements. “Chronic dehydration forces the body’s energy-conversion processes to slow down, making you feel sluggish and lowering your overall calorie burn,” Dr. Hall explained.
Kaiden suggested drinking water consistently throughout the day rather than waiting until you feel thirsty, and increasing intake during exercise, hot weather, or periods of increased fluid loss. If you’re looking for a baseline, the general rule of thumb is to drink roughly half your body weight (in pounds) in ounces of water daily (for example, if you weigh 140 pounds, you should drink at least 70 ounces of water every day). The simplest approach? Always have a reusable water bottle on hand.
Read: Nutritionists Share 7 Simple Tricks To Effortlessly Boost Your Hydration
Keep chronic stress in check
If there’s one guarantee in life and something we all have in common, it’s stress. But when it becomes chronic, it can start to mess with your metabolism. When you’re chronically stressed, the body produces high levels of cortisol and keeps them elevated. “This stress hormone evolved for survival, so it intentionally slows down your metabolism and hoards fat (especially around the waistline) to prepare for a perceived crisis,” Dr. Hall said.
While dialing down stress is often way easier said than done, Dr. Hall emphasized that actively reducing it means protecting your metabolic health. Leaning into simple practices like going for walks outside, meditating, deep breathing, listening to calming music, trying low-key hobbies, or just allowing yourself true downtime (no need to earn it) directly lowers cortisol production. “Lowering this stress response prevents the body from halting your metabolism, allowing your cells to burn fuel freely and efficiently,” Dr. Hall agreed.
How to Know If You Have a Healthy Metabolism
If there’s one takeaway from all this, it’s that metabolism is about much more than whether or not you gain weight easily. “When metabolism is sluggish, your body struggles to convert fuel efficiently, leading to chronic fatigue, brain fog, and a biological shift toward storing fat rather than burning it,” Dr. Hall said. “By intentionally supporting your metabolic rate, you signal your body to shift away from fat storage and sluggishness, returning to an active, energized state.”
Instead of judging metabolism solely by how much we can output or weight changes, Dr. Kester suggested paying attention to how easily you recover, how grounded you feel moving through the day, and how your mood and skin shows up. “A well‑supported metabolism isn’t just about lifting weights in the gym; it’s about cultivating resilience,” he said. “When we view metabolism through that lens, it becomes less about performance and more about supporting the whole self.”
Please consult a doctor or a mental health professional before beginning or stopping any treatments, supplements, or medications. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Malu Rad | Dupe, Brittney White | Dupe, Cora Laffey | Dupe, Fiona Calwell | Dupe, Alina Valentina | Dupe, Payton Butler | Dupe
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