920 Woodstock Rd, Roswell, GA 30075
920 Woodstock Rd, Roswell, GA 30075
If you’ve read our Metabolism 101 article, you already know that your metabolism isn’t just about ‘calories in, calories out’. To improve metabolism, we have to consider factors like hormones, food quality, sleep, movement, and stress. And if you’ve explored our deep dive into processed food addiction, you understand how the modern food industry hijacks your cravings, making it harder to listen to your body’s natural hunger signals.
So, where do you go from here?
This article is your next step. Instead of overwhelming yourself with drastic changes, think of this as a playbook. Below, you’ll find beginner-friendly tactics that will help you improve metabolism, regain control of your hunger cues, and build lasting habits for both fat-burning and energy balance.
Start with just one or two small changes and build from there. Over time, these strategies will help you improve insulin sensitivity, reduce cravings, and support long-term metabolic health – without relying on sheer willpower alone. Let’s dive in.
Refined carbs and added sugars spike insulin, which keeps your body in fat-storage mode and leads to energy crashes. Reducing processed carbs and switching to whole foods stabilizes blood sugar, curbs cravings, and supports fat-burning. Much of this can be credited to the fiber in whole fruits and vegetables, which help slow the release of glucose into the bloodstream.
Most people start their day with carb-heavy breakfasts (cereal, toast, bagels, pastries). This means you start your day with spike in blood sugar and inevitably feel the mid-morning and mid-afternoon ‘crashes’. Instead, try starting the day with 30 grams of protein to stabilize energy levels and reduce cravings.
Omega-3 and omega-6 fatty acids are essential, meaning your body can’t produce them on its own. Instead, you have to get them from food. The problem? Most modern diets contain far too much omega-6, mainly from processed foods and industrial seed oils (soy, canola, corn, sunflower). Now, people consume as much as 20x to 50x the amount of omega-6 fats compared to 100 years ago, which is largely thanks to processed foods containing seed oils.
This imbalance drives inflammation, disrupts metabolic function, and interferes with insulin sensitivity. By reducing omega-6 intake and prioritizing high-quality animal products, you can improve metabolism and increase energy (Pubmed).
Your gut bacteria play a huge role in metabolism, insulin sensitivity, and hunger hormones. Fermented foods increase beneficial bacteria, improving digestion and metabolic efficiency.
Yogurt is a great way to support your gut, but there’s an issue. Most yogurts on supermarket shelves are loaded with added sugar – which actually feeds the ‘bad bacteria’ instead of the ‘good bacteria’.
Fortunately, there’s easy ways around this.
Sometimes, nothing beats a late-night snack. To be fair, every once in a while isn’t the end of the world. However, if it’s a daily habit – it’s a habit worth breaking!
That’s because eating late at night raises insulin levels, disrupts sleep, and makes fat-burning less efficient. Fasting overnight allows your body to reset and focus on other functions aside from digesting food.
Building muscle is one of the best ways to improve metabolism. That’s because it acts like a sponge for glucose in the bloodstream and it burns more energy at rest. Because of this, strength training also improves insulin sensitivity and hormone balance.
Even if you start small with bodyweight exercises at home, it can make a huge difference over time.
Creatine monohydrate is one of the most researched supplements for physical and cognitive performance. It’s cost-effective, and helps increase strength, endurance, and cellular hydration.
While it’s often viewed as a supplement just for athletes and bodybuilders – 5g a day is beneficially for virtually anyone to improve metabolism (Pubmed).
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We partnered with Designs for Health to bring our patients high-quality supplements, tested by independent 3rd parties.
Intermittent fasting (IF) can improve insulin sensitivity and fat metabolism, especially in men. Medical research has also shown that intermittent fasting can effectively treat type 2 diabetes while under medical supervision (Pubmed).
Aside from helping your body stay in ‘fat-burning mode’, it also helps in decreasing daily caloric intake. When IF is combined with exercise, quality sleep, healthy diet, and hormone balance – it’s a powerful solution for healthy weight loss.
Sauna use is more than just a relaxation method – it’s a powerful lifestyle tool that can extend healthspan and protect against chronic diseases. Regular sauna use triggers beneficial physiological responses that mimic exercise, support cardiovascular health, and promote longevity (Science Direct).
Note: For couples who are trying to conceive and women who are pregnant, sauna use is not recommended.
A large study was completed in 2005-2006 and found that over 40% of people were deficient in vitamin D (Pubmed). Chances are, that rate is much higher 20 years later.
This is cause for concern because Vitamin D is a critical nutrient for hormone balance, immune function, and bone strength. When paired with Vitamin K2 – it works even more effectively to support overall health since it increases absorption.
Here’s the good news. Taking a supplement with a meal every day is an easy & cost-effective way to give your body the boost it needs.
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Need a fresh supply of Vitamin D? Check out our store on the Designs for Health website.
To improve metabolism, small changes can make a huge difference over time. Skip the crash diets and focus on sustainable changes instead.
Whether it’s prioritizing protein in the morning, supplementing nutrient deficiency, or incorporating strength training – each small shift compounds over time. Before you know it, you’ll feel more energized, balanced, and in control of your health.
If you’re looking for high-quality supplements to support your journey, check out our curated selections from Designs for Health. Brands like Momentous, Thorne, and Naked are great options too.
And if you still need help deciding where to start, feel free to ask our team during your next visit to the clinic!
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