Boosting metabolism: The biggest misconceptions and what really helps

Your metabolism is influenced by numerous factors : starting with your genetics, through age and gender, to diseases and lifestyle.

Your genes have a significant influence on how fast or slow your metabolism runs. Genetic variations can affect the efficiency of enzymes involved in your metabolism. Studies have shown that genetic differences can have a substantial impact on your basal metabolic rate and fat burning.¹

Our metabolism changes with age. As we get older, we tend to lose muscle mass and gain more body fat, which leads to a lower basal metabolic rate . This means that as we age, our bodies burn fewer calories at rest when we're not physically active. Scientific studies show that basal metabolic rate decreases by about one to two percent per year starting around age 30.²

Hormonal changes can also affect metabolism. For example, the production rates of growth hormones and thyroid hormones decrease with age, which can further slow down the metabolic rate . Regular exercise , a balanced diet , and especially sufficient protein are therefore particularly important to stimulate your metabolism.

Gender also has a significant influence on metabolism. Men generally have a higher proportion of muscle mass than women. Since muscle mass burns more calories than fat tissue – even at rest – men typically have a higher basal metabolic rate than women.

These differences can lead to women losing weight more slowly or having a different fat distribution pattern than men. A targeted dietary adjustment with sufficient protein, along with regular strength training , can help to balance these gender-specific differences and optimally support metabolism. Our Balance Shakes offer a simple and delicious way to support this process.

Unfortunately, there are also some diseases that can significantly affect metabolism. Hypothyroidism (underactive thyroid), for example, is a common condition that slows down metabolism, which can lead to lower calorie burning and weight gain. In this disease, the thyroid gland does not produce enough hormones necessary for regulating metabolism. One research study concluded that hypothyroidism can reduce basal metabolic rate by 20 to 40%.²

Other diseases, such as diabetes , can alter the way the body processes and stores glucose, which also affects metabolism. Chronic conditions like polycystic ovary syndrome (PCOS) can also cause metabolic disorders, leading to weight management problems and energy depletion. Treating such conditions and adjusting diet and exercise are crucial for restoring metabolic balance.

Your lifestyle is the factor you can influence most , and it has a significant impact on your metabolism. A balanced diet is crucial for optimal metabolic function. Foods rich in fiber, protein, and healthy fats can boost your metabolism and promote fat burning. Conversely, you should limit your consumption of sugar and highly processed foods as much as possible.

Lack of exercise can also lead to a loss of muscle mass, which reduces your basal metabolic rate. Furthermore, stress and lack of sleep can negatively affect your metabolism by promoting hormonal imbalances and disrupting energy utilization.² A healthy lifestyle, including a balanced diet, regular physical activity, and sufficient rest, is therefore crucial for optimally supporting your metabolism.

Do you constantly feel tired and drained , even though you're getting enough sleep? This could be a sign that your metabolism isn't working properly. Your body is having trouble extracting energy from food, leaving you feeling sluggish and lacking in energy.

If your weight changes without any adjustments to your diet or exercise , this could indicate a metabolic disorder. Unintentional weight loss can mean that your body is not processing nutrients efficiently. In such cases, it is important to consult a doctor to clarify possible causes.

Are other people warm but you're still cold? This could be due to a thyroid dysfunction, which in turn affects your metabolism. In such cases, your body produces less heat , which means you get cold more easily.

Is your skin constantly dry despite using skincare products, and does your hair break easily? These are further signs that your metabolism is out of balance. Your body can no longer properly process essential nutrients , which affects your skin and hair.

Constipation, bloating, or diarrhea can also indicate that your metabolism is not functioning optimally.

Do you constantly feel mentally exhausted and find it difficult to concentrate? A disrupted metabolism can even impair our brain function because the brain simply doesn't receive enough energy.

When our metabolism becomes unbalanced, it also harms our hormones. Mood swings and irritability can result.

Nutrition is essential for an optimally functioning metabolism. Focus on a balanced diet with primarily unprocessed foods , plenty of vegetables , and sufficient protein and healthy fats . Here are a few healthy foods you can incorporate into your diet:

• eggs
• lean meat (chicken, turkey, beef)
• Fish (salmon, tuna)
• Legumes (lentils, chickpeas)
• Dairy products (Greek yogurt, cottage cheese)
• Nuts and seeds (almonds, chia seeds)
• Berries (blueberries, strawberries)
• Leafy greens (spinach, kale)
• Cruciferous vegetables (broccoli, cauliflower)

Adequate hydration is crucial for optimal metabolism, and water is always the best choice. Here are some important insights that can help you:

• Water: A good guideline is 35 milliliters per kilogram of body weight. Hydration is generally essential for all biochemical processes in the body, including metabolism.

• Green tea: Unsweetened tea in general is also a great choice, but green tea in particular contains antioxidants and can slightly boost metabolism.

• Coffee: While you should keep an eye on the amount due to the caffeine content, coffee still has the property of slightly boosting your metabolism. Note that these positive effects on metabolism only occur with black coffee without milk and sugar.

Even small everyday activities like walks or climbing stairs can boost your metabolism. Ideally, you should aim for 150 minutes of moderate or 75 minutes of vigorous physical activity per week. Strength training is ideal for building muscle mass and boosting your metabolism. Combine this training with light to moderate cardio sessions such as light jogging, walking, slow swimming, or cycling. This increases calorie expenditure and is good for your heart health.

There are countless studies that deal with sleep. Good sleep not only contributes to quality of life but can also support metabolism. However, it's less about the sheer duration of sleep and more about its quality. Nevertheless, it's best to combine both. Scientific findings suggest that the optimal sleep duration for most people is between seven and eight hours . As a guideline: if you remain alert and productive during extended periods of sitting during the day, you've likely met your sleep needs.

Sufficient sleep ensures that the hormones controlling your appetite and metabolism can regulate themselves. Make sure you have a quiet, dark, and well-ventilated sleeping environment.

Research shows that apple cider vinegar influences our metabolism by boosting fat burning, regulating blood sugar levels, and thus preventing cravings.³

Ginger is also known to lower blood sugar levels and thus curb our appetite. Cinnamon has a similar effect.

Turmeric's intense yellow color comes from the plant pigment curcumin. This active ingredient not only stimulates metabolism but is also beneficial for our organs.

A slow metabolism alone is rarely the primary cause of being overweight. While metabolism plays a role in weight control, other factors such as excessive calorie intake and/or lack of exercise are often the cause. Being overweight results from calorie intake exceeding calorie expenditure.

There are no magic foods. Spices or green tea can only give your metabolism a slight, short-term boost. The effects are usually minor and not significant . A single food alone cannot substantially accelerate your metabolism. It is primarily determined by a balanced diet, regular physical activity, and a healthy lifestyle. The combination of these factors has a far greater impact on metabolism than the consumption of specific foods.

The number of meals has no significant impact on the overall metabolic rate. Metabolism is primarily influenced by the total quantity and quality of calories consumed . While several small meals may work well for some people, ultimately it still comes down to the calories and food consumed.

Our metabolism functions continuously, regardless of whether and when you eat breakfast. Even those who skip breakfast can have a healthy metabolism. It's more important to focus on a balanced diet and healthy meals throughout the day . However, if you're looking for a quick and balanced breakfast option, our Balance Shakes could be the perfect solution for you.

While you can boost your metabolism in the short term through exercise, achieving a sustained, significant increase is more difficult. Your basal metabolic rate – the amount of energy your body burns at rest – is significantly influenced by your muscle mass. More muscle mass increases your basal metabolic rate because muscles require more energy than fat tissue. Regular strength training and a protein-rich diet can increase your muscle mass and thus boost your basal metabolic rate in the long run.

If you'd like an extra boost, take a look in our shop. For that extra support, we've combined our three favorite metabolism boosters into an activating monthly set: The SHEKO Metabolism Program !