As we get older, our metabolisms tend to slow down, making it harder to lose weight and keep it off. But there are proven strategies to optimize your metabolism, even over the age of 40.
Here are the top 7 ways to give your metabolism a much-needed boost!
Detoxify Your Liver
Your liver acts as your body’s filter, so it’s crucial to keep it functioning optimally for efficient metabolism.
Start by reducing your exposure to chemicals from your processed foods and environmental toxins as much as possible.
Drink a glass of lemon water first thing in the morning to flush out your liver with bioflavonoids that support detoxification.
You can also add milk thistle to your smoothies, teas, or other drinks — one of the most powerful liver-detoxifying herbs.
As well, you can try incorporating periods of rotational fasting to give your liver a regular break from digesting foods.
Stay Hydrated
Being even mildly dehydrated can slow your metabolism down significantly. Experts recommend drinking at least half your body weight in ounces of water daily for optimal hydration.
For example, if you weigh 160 pounds, you’d want to drink at least 80oz of water spread throughout the day. Research shows that drinking around 500ml (about 17oz) of water can temporarily increase fat oxidation and the burning of calories.
Always keep a lightweight reusable water bottle on your person, so you’re reminded to drink throughout the day!
Manage Stress
High levels of the stress hormone cortisol can directly increase appetite and contribute to weight gain around the belly. That’s why it’s so important to practice daily stress relievers like breathing exercises, meditation, gentle yoga, or spending time outdoors in nature.
Aim for 7–9 hours of quality sleep per night as lack of sleep is a major stressor on our bodies.
Adaptogenic herbs such as ashwagandha, and reishi mushrooms, can help us process excess cortisol and lower stress response.
Fuel with Fiber and Probiotics
Getting enough dietary fiber (25–35g per day) supports healthy digestion and efficient metabolism by reducing toxin absorption and keeping you regular.
Good sources are fruits, veggies, and fiber supplements like chia, flax or psyllium.
Probiotics promote a healthy, diverse gut microbiome for improved nutrient absorption and immune function. Probiotic foods like yogurt, sauerkraut, and kombucha help support the gut bacteria to break down food more effectively, overall improving your metabolism.
Emphasize Lean Protein
Eating more clean, lean protein from sources like organic eggs, grass-fed meats, wild fish, legumes, and protein powders can seriously boost your metabolism.
Numerous studies show that high-protein diets increase metabolic rate and feelings of fullness compared to lower protein intakes.
Aim for at least 25% of your total calories from high-quality protein sources.
Lift Weights and Try HIIT
Perhaps the most effective metabolism boosters are resistance training with weights and high-intensity interval training (HIIT). This powerful combination builds calorie-burning lean muscle while spiking your metabolic rate during and after each workout session.
Schedule at least 2–3 HIIT and resistance training sessions per week, focusing on compound exercises that work multiple muscle groups simultaneously. They can take less than 10 Minutes!
The Takeaway?
As we age, our metabolism doesn’t need to slow. With proper care, attention, and mindfulness, you can keep active and healthy well beyond traditional expectations.
