What You Need To Know About Metabolism & Ways to Speed It Up

Metabolism gets talked about a lot, especially when it comes to weight loss. Too slow, too fast, “broken,” or in need of a boost. But what does it actually mean?

At its core, metabolism is how your body converts the food and drinks you consume into the energy you need to live, powering everything from breathing and digestion to movement and recovery. And yes, the rate at which your body breaks down and uses that energy is linked to weight and weight management. But it’s not as simple as fast equals lean and slow equals stuck.

Your metabolism is influenced by a mix of factors, including muscle mass, activity levels, age, hormones, sleep, and how you eat. Some are out of your control. Others aren’t. The real question isn’t whether your metabolism is “good” or “bad”, it’s whether it’s working as efficiently as it should for you.

In this post, we cover everything you need to know about your metabolism and 10 practical tips to help you boost and maintain it for better energy, performance, and long-term weight management.

What Metabolism Really Is (And Why It Matters)

When people talk about metabolism, they usually mean how fast their body burns calories. But that’s only part of the picture. Your metabolism is the engine that keeps your body functioning! At a cellular level, metabolism includes every chemical reaction in your body that allows it to function normally.

It’s how your body converts food and drink into usable energy.

Even at rest your metabolism is hard at work. In fact, your basal metabolic rate (BMR), or the energy your body uses just to maintain basic functions like breathing, circulating blood, and regulating temperature, accounts for 50–80% of your daily energy use. On top of that, energy is also spent digesting food (thermic effect of food) and powering movement and exercise.

Two Processes Of Metabolism

Put simply, there are two main metabolic processes: catabolism and anabolism.

• Catabolism is the breakdown of food into fuel. Carbs become glucose, fats break down into fatty acids, and proteins are broken into amino acids, all of which your body uses for energy. Glucose not immediately needed is stored as glycogen in muscles and liver, ready for later use.
• Anabolism is the building side of metabolism. Your body uses energy to repair tissue, build muscles, grow bones, and recover from injuries. It’s the process that takes raw building blocks and turns them into structures your body needs to thrive.

What Is Metabolic Rate?

Your metabolic rate is basically a measure of how fast your body burns energy. It reflects how efficiently your metabolism turns food into fuel to keep you alive, alert, and performing at your best. And while metabolism plays a role in weight management, it’s not static. Your body will often naturally adjusts energy use to match its needs.

Your total daily energy expenditure can be broken down into three main components:

• Basal Metabolic Rate (BMR): Even when you’re completely at rest, your body still burns energy. This is your BMR or the energy your body needs to keep essential systems running, including breathing, circulating blood, repairing cells, and maintaining hormone levels.
• Thermic Effect of Food (TEF): Your body uses energy to digest, absorb, transport, and store the nutrients from everything you eat and drink. This process, called thermogenesis, accounts for about 5–10% of your daily energy expenditure.
• Energy Used During Physical Activity: This is the part of your metabolism that changes the most. It includes exercise, like running or lifting weights, but also everyday movement, like walking, cleaning, or even fidgeting. The more you move, the more energy your body burns.

Understanding the Factors That Influence Your Metabolism

Your metabolism is a dynamic system that responds to more than just the calories you eat. Your genes set the baseline, your body composition affects how efficiently you burn energy, and your daily habits can either support or slow it down. Hormones play a key role too, regulating appetite, energy use, and other critical functions.

In short, metabolism is influenced by age, sex, activity level, muscle mass, diet, hydration, stress, and sleep. Understanding these factors is the first step toward supporting your energy, managing weight, and staying healthy.

Here’s a closer look at the main factors that shape your metabolism:

• Age and Genetics: Metabolism naturally slows with age, dropping 1–2% per decade after your 60s. Genetics account for roughly 40% of resting metabolic rate, meaning some people naturally burn energy faster than others.
• Gender Differences: Men generally burn more calories than women due to higher muscle mass. On average, a man’s BMR is about 7,100 kJ/day, while women average 5,900 kJ/day. Women, however, use fat more efficiently during exercise.
• Muscle vs Fat: Muscle burns more energy than fat, even at rest. Organs like your brain, heart, liver, and kidneys use energy 10–20 times faster than other tissues. Visceral fat around organs is more metabolically active than subcutaneous fat.
• Lifestyle Factors: Exercise builds muscle and boosts calorie burn. Severe dieting can slow metabolism by up to 15%, and even mild dehydration reduces efficiency. Staying active, eating enough, and hydrating properly support a healthy metabolism.

The Role of Hormones in Metabolism

Hormones help control how your body uses energy, when you feel hungry, and how efficiently your metabolism works.

Thyroid Hormones: T3 and T4 (your thyroid hormones) are like your metabolic thermostat. They regulate energy use, heart rate, body temperature, and calorie burn. Even small imbalances can have big effects: low thyroid levels slow metabolism and promote weight gain, while high levels speed it up and can lead to weight loss.

Insulin and Blood Sugar: Insulin controls how glucose moves from your bloodstream into cells. Reduced insulin sensitivity forces your body to produce more, slowing metabolism and encouraging fat storage. Long-term insulin resistance often leads to visceral fat gain and metabolic syndrome, sometimes years before type 2 diabetes appears.

Leptin, Ghrelin, and Appetite: Leptin and ghrelin manage hunger signals. Leptin, produced by fat cells, tells your brain when you’re full. Ghrelin, released by an empty stomach, triggers hunger. Disruptions can make it harder to feel satisfied and maintain energy balance.

10 Tips to Improve Your Metabolism

1. Build Lean Muscle

Unlike fat, which is mostly inactive, muscle tissue stores amino acids and plays a key role in processing protein. This means it is metabolically active and constantly uses energy, even when you’re resting. More muscle mass means a higher resting metabolic rate (RMR), so you burn more calories throughout the day.

So, building lean muscle is one of the best ways to boost your metabolism. Target large muscles like your legs, back, chest, and core. These areas use the most energy when you train them, helping you build lean mass faster. Examples include:

• Squats, lunges, deadlifts (legs)
• Push-ups, bench press (chest)
• Rows, pull-ups (back)
• Planks, crunches (core)

Aim for at least two full-body strength sessions per week, with 48 hours of rest between workouts that hit the same muscle groups. This approach maximises muscle growth and keeps your metabolism working efficiently.

2. Eat Enough

Cutting calories drastically might seem like a quick path to weight loss, but it can actually backfire by slowing your metabolism. This is why many people hit frustrating plateaus, even while sticking to strict diets.

Why?

When you eat too little, your body goes into energy-saving mode. Research shows metabolism can drop 20–25% below expected levels after weight loss, based on changes in body composition alone. This response is called adaptive thermogenesis, and it reduces calories burned during rest, digestion, and activity, making weight loss more challenging. This response evolved to protect against starvation, but today it can make strict dieting counterproductive (and affects your overall health, too!)

So, eating enough to support your body without over-restricting is essential.

Women shouldn’t drop below 1,200 calories daily, and men shouldn’t go below 1,500 without professional supervision. Instead of extreme restriction, focus on whole foods and balanced meals. This approach helps preserve muscle mass (the key driver of your metabolism) while avoiding the energy-saving adaptations that make long-term weight management harder.

3. Prioritise Protein at Every Meal

Your body burns more calories digesting protein than carbs or fat. The thermic effect of protein is 20–30% of its calories, compared to 5–10% for carbohydrates and 0–3% for fats. This means your body uses extra energy just to process protein.

Eating enough protein also protects lean muscle during weight loss, preventing the slowdown in metabolism that often comes with dieting. Protein also keeps you feeling full by triggering appetite-suppressing hormones and sending signals to your brain that you’ve had enough to eat.

So, how much protein do you need to eat?

The basic requirement is 0.8g per kg of body weight per day, but this is the minimum. Active adults should aim higher:

• Minimal activity: 1.0g/kg
• Moderate activity: 1.3g/kg
• Intense exercise: 1.6g/kg
• Long-term intakes up to 2g/kg are safe for healthy adults.

High-quality protein comes from a variety of sources. Animal options include lean meats, fish, eggs, and dairy, while plant-based complete proteins like soy and quinoa also provide all essential amino acids. You can also combine plant proteins, such as beans, with grains, to ensure you get a complete amino acid profile.

4. Stay Hydrated

Water is a powerful but often overlooked way to support your metabolism. Proper hydration helps your body burn calories more efficiently and keeps energy levels high. Even mild dehydration can reduce your metabolic rate by about 3%, slow fat breakdown, and leave you feeling tired, dizzy, or unfocused… making it even harder to stick to healthy habits. Muscles also receive less blood flow when you’re dehydrated, which can limit workout performance and calorie burn.

To stay on top of hydration, aim for about 9 cups of water daily for women and 13 for men. Drink before, during, and after exercise to support performance and recovery, and remember that thirst can sometimes feel like hunger, so staying hydrated can help control unnecessary snacking. Small, consistent water habits can make a meaningful difference to your metabolism and overall energy.

5. Smart Exercise Choices

Exercise is a powerful way to boost your metabolism, but not all workouts work the same way. Cardio burns a lot of calories during the session, while strength training builds lean muscle, which increases your resting metabolic rate over the long term. Even beginners can see metabolic improvements from resistance training in just a few weeks.

High-Intensity Interval Training (HIIT) combines short bursts of intense activity with recovery periods, giving you a calorie burn that lasts long after the workout. This “afterburn effect” can keep your metabolism elevated for up to 48 hours.

Daily movement outside the gym, known as NEAT (non-exercise activity thermogenesis), is also important. Tasks like walking or cleaning can create a calorie difference over time. So, reducing prolonged sitting and staying active throughout the day supports metabolic health.

Finally, recovery is key. Overtraining can hurt your metabolism, so give your body time to rest between intense sessions. Light activity, keeping your heart rate around 30–60% of its maximum, improves blood flow, supports insulin sensitivity, and keeps your metabolism running efficiently.

6. Get Quality Sleep

Sleep is a key factor in how well your metabolism functions.

• Sleep affects calorie burn and energy use: When you sleep, your body isn’t completely “off.” It’s still regulating basic functions like repairing cells, producing hormones, and processing energy. Poor sleep disrupts these processes, which makes your metabolism less efficient, so you burn fewer calories, and your body handles sugar less effectively.
• Hormones that control hunger and fat storage: Sleep directly influences hormones like ghrelin (triggers hunger), leptin (signals fullness), and cortisol (stress hormone that promotes fat storage). When you’re sleep-deprived:
  • Ghrelin rises → you feel hungrier
  • Leptin falls → you feel less full
  • Cortisol rises → your body stores more fat, especially around the belly
  • This combination makes it harder to manage weight naturally.
• Sleep duration matters: Getting 7–9 hours allows your body to complete its energy-regulating and hormone-balancing cycles. Even a small increase in sleep can reduce cravings and naturally lower calorie intake the next day, helping your metabolism work efficiently.
• Sleep habits support metabolism: Consistent sleep times, a cool, dark, quiet room, and avoiding caffeine before bed help your body fall asleep faster and reach deep, restorative sleep. This ensures your metabolism and hormones operate optimally, making it easier to maintain energy, manage appetite, and burn calories effectively.

7. Manage Stress

Chronic stress wreaks havoc on your metabolic health. Prolonged stress slows your body’s energy systems, changes how you store fat, and can make weight management harder.

• Cortisol and Metabolism: Cortisol, your main stress hormone, plays a big role in how your body processes energy. High cortisol increases glucose production in the liver while reducing glucose uptake in muscles and fat. This raises blood sugar and encourages your body to store fat, especially around the belly. Excess cortisol also breaks down muscle tissue, which reduces the calories your body burns at rest.
• Acute vs Chronic Stress: Short-term stress triggers a quick “fight or flight” response, temporarily boosting energy use and suppressing appetite. Chronic stress, however, throws your hormones off balance and changes your metabolism. Many people respond by eating more high-calorie, sugary foods, which can lead to weight gain over time.

Managing stress helps your metabolism function better. Techniques like deep breathing and meditation activate your “rest and digest” response, lowering cortisol levels and reducing stress-driven eating. Exercise, consistent sleep, and mindful eating also support a balanced metabolism. Building strong social connections helps, too, since difficult relationships can trigger ongoing stress responses.

8. Eat Metabolism-Supporting Foods

The foods you eat can directly influence your metabolism. Choosing the right ones helps your body burn calories more efficiently, manage hunger, and support overall metabolic health.

• Thermogenic Foods: Certain foods temporarily boost your calorie burn by increasing heat production. Spices like cayenne pepper (capsaicin) can raise your metabolic rate, while caffeine in coffee or green tea gives your metabolism a short-term boost and helps burn fat. Green tea combines caffeine with catechins to enhance fat oxidation even further, especially when paired with exercise.
• Fiber-Rich Foods: Eating 25–35g daily helps you feel full by lowering hunger hormones like ghrelin and boosting fullness signals. People who eat more fibre tend to maintain healthier body weight, BMI, and cholesterol levels. Focus on whole plant foods like vegetables, fruits, legumes, and whole grains.
• Whole Foods vs Processed Foods: Your body uses more energy digesting whole foods than ultra-processed meals. Processing removes natural structures, meaning fewer calories are burned during digestion. Studies show people on ultra-processed diets can eat hundreds of extra calories per day without realising it.
• Gut-Friendly Foods: A healthy gut supports metabolism. Probiotic-rich foods like yogurt, kimchi, and kombucha feed beneficial bacteria, while prebiotic foods like garlic, onions, and whole grains provide fuel for these microbes. These bacteria produce compounds that help regulate appetite hormones and improve energy use. Supplements can also support gut health when dietary sources aren’t enough, helping maintain a balanced microbiome and promoting better metabolic function.

Power Your Metabolism.

At Hercules Supplements, we make gut health simple and effective with a complete range designed to support digestion, balance your microbiome, and keep your metabolism firing properly. From prebiotics that feed beneficial bacteria, to probiotics that help restore gut balance, and gentle cleanses that support a fresh reset, our gut health products work together to help your body perform at its best. Take control of your gut health today, your metabolism will feel the difference. 💪

9. Supplements and Metabolism

Supplements aimed at boosting metabolism are everywhere, but not all of them live up to the hype. Metabolic supplements generally fall into three categories: vitamins and minerals, thermogenics, and other specialised compounds.

💡While some ingredients have evidence-backed benefits, no supplement can replace a healthy diet, regular exercise, and quality sleep. Consulting a healthcare provider before starting any new supplement is always recommended.

Vitamins and Minerals

These support the body’s natural metabolic processes by helping convert food into energy:

• B Vitamins (B1–B12): Act as coenzymes in breaking down carbs, protein, and fat into energy. A deficiency in one can affect others.
• Vitamin D: Supports insulin sensitivity and helps regulate fat storage. Low levels are linked to higher obesity risk.
• Iron: Essential for oxygen transport and energy production; deficiencies can slow metabolism and cause fatigue.
• Magnesium: Involved in over 300 enzymatic reactions, including energy production and blood sugar regulation.
• Zinc: Supports thyroid hormone production, which directly impacts metabolic rate.

Thermogenic Supplements

These ingredients slightly increase calorie burn by boosting heat production in the body:

• Caffeine: Temporarily raises resting metabolic rate and promotes fat oxidation.
• Green Tea Extract (GTE): Contains caffeine and catechins (EGCG) that enhance fat burning.
• Capsaicin: Found in chili peppers, it increases thermogenesis and calorie expenditure modestly.

Protein Supplements

Protein supports muscle maintenance, which helps preserve your resting metabolic rate during weight loss or calorie restriction.

Hercules Therapeutics Metabolic Support - Weight Management Capsules

At Hercules Supplements, our Metabolic Support – Weight Management Capsules are designed to give your metabolism a helping hand. When combined with a healthy diet and regular movement, these capsules:

• Promote calorie burning and metabolic rate to help your body use energy more efficiently
• Support energy production, so you stay motivated and alert throughout the day
  Assist with carb cravings and carbohydrate metabolism, making it easier to stick to your routine
• Boost mental clarity and focus while reducing stress, so you feel switched on, not drained

Key Ingredients:

• Citrus Sinensis Morosil®: Derived from Moro oranges, this ingredient helps support fat metabolism and may assist in reducing body fat by promoting the breakdown of stored fat for energy.
• Bacopa Monnieri SuperNootropa®: A powerful adaptogenic herb known for its cognitive benefits. It promotes mental clarity, focus, and alertness, helping you stay sharp and motivated throughout the day.
• Capsicum annuum CapsiMAX®: The concentrated extract of chili peppers supports thermogenesis, which increases calorie burn. CapsiMAX® also contributes to fat oxidation, giving your metabolism a gentle boost while supporting energy use during daily activities.
• Coffee Arabica: A natural source of caffeine, it temporarily increases metabolic rate and enhances energy levels. This can improve workout performance, alertness, and overall calorie expenditure throughout the day.
• Morus Alba Reducose®: Derived from white mulberry leaves, this ingredient helps support carbohydrate metabolism and manages sugar cravings. It helps your body process carbs more efficiently, which can reduce blood sugar spikes and support steady energy levels.

10. Sustainable Habits That Keep Your Metabolism Healthy Long-Term

Keeping your metabolism strong shouldn’t rely on quick fixes or fad diets. Consistency is key. mall, regular actions over time have the biggest impact. Quick weight loss may feel rewarding, but it’s rarely sustainable. Your body responds best to steady routines that balance hormone levels, nutrient use, and energy management.

Build Routines Around these Four Pillars

Nutrition, exercise, sleep, and stress management form the foundation of metabolic health:

• Nutrition: Eat at regular times to keep blood sugar stable and fuel your body efficiently.
• Exercise: Combine strength, cardio, and daily movement to maintain muscle mass and calorie burn.
• Sleep: Consistent, quality sleep supports insulin sensitivity and overall metabolic function.
• Stress Management: Daily habits to reduce stress help prevent cortisol from slowing down your metabolism.

Avoid Yo-Yo Dieting

Repeated cycles of rapid weight loss and regain can harm your metabolism. Losing muscle while dieting and regaining mostly fat lowers your resting metabolic rate. Your body adapts to limited calories by slowing energy use, making long-term weight management harder.

Focus on a Long-Term Mindset

True metabolic health comes from prioritising overall wellbeing, energy, and healthy routines, not short-term numbers on a scale. By building consistent, balanced habits, you set your metabolism up for lasting performance and better health for years to come.

Take Charge of Your Metabolism

Understanding your metabolism gives you the power to make smarter choices that support energy, weight management, and overall health. Building lean muscle, eating enough protein, staying hydrated, getting quality sleep, and managing stress are all simple, proven ways to keep your metabolism running efficiently.

Whole, unprocessed foods, consistent routines, and daily movement matter far more than quick fixes or fad diets. Our Metabolic Support supplement can provide an extra boost, but are most effective when paired with a balanced diet, regular exercise, and proper rest.

By focusing on small, sustainable habits over time, you give your metabolism the foundation it needs to stay strong, resilient, and energised for the long haul. Consistency, not shortcuts, is the key to lasting metabolic health.

*Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.