You might have heard a friend or family member say something about their metabolism slowing down. As you get older, your body metabolizes food slower, but it’s a bit more complicated. There are natural ways to boost your metabolism, even when you’re older.
Many factors, such as your body size and genetics, play a role in the speed your body metabolizes food. One important factor is your fat-to-muscle ratio. Muscle burns more calories than fat, so people with more muscle have a faster metabolism.
Ladies, have you ever realized that your husband or male partner loses weight much faster than you? The harsh reality is that men naturally lose weight faster than women. Men are genetically designed to burn fat more quickly, have lean muscle mass, and have a naturally faster metabolic rate. Your biological sex plays a role in how fast your body breaks down the food you eat.1
All is not lost, though! I’m here to share some natural ways to boost your metabolism, including two effective supplements. First, let me explain what exactly your metabolism does, the different metabolic types, and the signs your metabolism has slowed down.
What is Metabolism?
Did you know how fast you digest food is only part of your metabolism? The word metabolism actually describes all the chemical reactions that occur to maintain your body. Simply put, it is a process that combines the nutrients from your food with oxygen from your blood to create energy.2
Your body uses energy all the time, even when you are resting. You need it to breathe, balance hormones, circulate blood, repair cells, grow new cells, and more.
Therefore, finding natural ways to boost your metabolism is critical, not just for maintaining optimal weight. Boosting metabolism supports your body’s circulatory system, cell production, and all other chemical processes.
Moreover, there are three different types of metabolisms. Knowing your metabolic type is the first step toward naturally boosting your metabolism.
There are three different metabolic types: ectomorphs, mesomorphs, and endomorphs.3 You likely will identify with one of these. Understanding which type of metabolism you have is essential. Your metabolic type determines the most effective natural ways to boost your metabolism for optimal weight. Let’s take a closer look.
This metabolic type typically has a long, lean body with little fat and muscle. Ectomorphs struggle to put on weight because they have a naturally boosted metabolism, which allows them to burn calories much faster.
If you fall into this category, you can probably eat anything and not gain a pound. A diet with a high-calorie intake filled with healthy fats is ideal. Olive oil, avocado oils, wild-caught fish, fruits, and vegetables are a natural way to boost metabolism. Healthy fats help this body type’s optimal weight.
Mesomorph bodies are athletic, solid, and have well-defined characteristics. They aren’t overweight but can gain muscle and fat easily. If you identify with this body type, you will want to watch your calorie intake.
That said, this body type has a much easier time losing weight than the other two types. Mesomorphs can often utilize a structured program like my Optimal Weight Breakthrough™ Program. These natural ways to boost metabolism can help Mesomorph types quickly shed pounds.
Mesomorph body types require a balanced diet of carbohydrates, protein, and fat as natural ways to boost metabolism. This type also benefits from a protein supplement to curb sugar cravings and promote a healthy metabolism.
A large frame and a higher body fat percentage typically characterize this metabolic type. If you gain weight and muscle quickly and struggle to take it off, consider yourself this body type.
This body type has the slowest metabolism of the three metabolic types because it stores nutrients and energy efficiently. They have faster rates of fatigue since the body is less inclined to use the stored nutrients and energy.
If you identify with this body type, I recommend a diet high in protein, healthy fats, and leafy greens. My Optimal Weight Breakthrough™ Program comes with natural ways to boost metabolism, facilitating fat metabolization, and features three pharmaceutical-grade supplements.
In addition to a particular metabolic type, understanding your metabolic rate is also critical for naturally boosting your metabolism.
As we mentioned earlier, Your body consistently burns calories, whether breathing, balancing hormones, circulating blood, producing cells, etc.
The number of calories your body uses is your Basal Metabolic Rate(BMR). While metabolism defines all your body’s chemical processes, your BMR is what most people think of as their metabolism.
Factors Determining Basal Metabolic Rate
Several primary factors influence your metabolic rate, some of which point to natural ways to boost your metabolism.
- Body size: As mentioned earlier, one of the primary factors influencing your metabolic rate is your body size. Larger adult bodies have more tissue that needs to be metabolized and therefore have a higher basal metabolic rate (BMR).
- Metabolic type: People who are larger or have more muscle mass burn more calories, even when resting. The metabolic body types discussed in the previous section determine your metabolic rate.
- Gender: Men tend to burn more calories than women. Biological men generally have less body fat and more muscle than women of the same age and weight.
- Age: As you get older, your body has more fat than muscle. Your muscles shrink as you age, which means calories turn into fat.4 Muscle tissue loss and hormonal and neurological changes slow your metabolism and make exercising more difficult. Additionally, infants and young children have a larger surface area-to-body mass ratio than adults. This means they lose heat more rapidly and need more energy to maintain their body temperature. These factors give children their higher BMR.
- Amount of lean muscle tissue: The more lean muscle tissue you have, the higher your BMR will be. Muscle tissue is metabolically active, requiring more energy to maintain than fat tissue. Therefore, those with higher lean muscle mass ratios burn more calories at rest than those with a lower ratio.
- Amount of body fat: Fat cells are ‘sluggish.’ They burn far fewer calories than most other tissues and organs of the body. Fat cells require less energy to maintain than other tissues and organs in the body. If you have a higher proportion of body fat, you’ll likely have a lower BMR than those with a lower fat ratio. Fat cells are less metabolically active than other tissues such as muscle, and therefore burn fewer calories at rest.
- Crash dieting or fasting: An insufficient caloric intake encourages the body to slow the metabolism to conserve energy. BMR can drop by up to 15 percent. If lean muscle tissue is also lost, this further reduces BMR.
- Participation in a structured weight loss program: Helpful programs, such as my Optimal Weight Breakthrough™ Program, includes a combination of pharmaceutical-grade supplements, a comprehensive lifestyle guide to promoting healthy weight loss, and natural ways to boost optimal metabolism.
- Genetic predisposition: Some people have a genetic predisposition to a higher or lower metabolic rate due to specific gene variations.5 Genetics can play a role in determining your metabolic rate. But other factors, such as diet and physical activity, also impact it.
- Growth: During periods of growth, such as infancy and childhood, the body requires more energy. The energy supports the production and development of new tissues and organs. This increased energy demand results in a higher BMR per unit of body weight in infants and children compared to adults.
- Environmental Temperature: Environmental temperature affects your BMR. Your body has to work harder to maintain its average internal temperature when the external temperature is very low or very high. When exposed to cold temperatures, your body needs to generate more heat to keep you warm. And when exposed to high temperatures, your body needs to use more energy to cool you down. Both scenarios increase your BMR.
- Infection or illness: When suffering from sickness or infection, your body’s immune system kicks into high gear to fight off the illness. This immune response requires energy, which can increase your BMR. Moreover, if the condition causes tissue damage, your body needs more energy to repair and rebuild the damaged tissues.
- Amount of physical activity: Regular physical activity can increase your BMR by building lean muscle mass. Muscle tissue is more metabolically active than fat tissue, so increasing your muscle mass through exercise can improve your BMR. Moreover, regular exercise can teach your body to burn calories even when not exercising, which can also increase your BMR.
- Use of metabolism support supplements: Products such as LEAN and CLA Metabolism Support contain ingredients like conjugated linoleic acid (CLA) and green tea extract (EGCG). These ingredients help increase fat metabolism, improve lean muscle mass, and act as a natural way to boost metabolism.
- Drugs: Certain drugs and substances, such as caffeine and nicotine, can temporarily increase your BMR by stimulating your nervous system. That said, the rate of BMR increase, if any, varies from person to person. Although it’s temporary, an increased stimulation causes your body to burn more calories at rest, which can increase your BMR.
- Dietary deficiencies: Certain dietary deficiencies, such as a lack of iodine, can reduce your thyroid gland’s functioning. Your thyroid plays a critical role in regulating your metabolism. Reduced thyroid function can slow your metabolism and decrease your BMR. A balanced diet is crucial for providing all the nutrients your body needs to function correctly.
The Calorie Deficit Paradox
The science behind weight loss starts with a calorie deficit. However, there’s a paradox when it comes to calories and metabolism. You see, calories do not control your metabolism – hormones do!6
Let’s start with the pancreas and the hormones insulin and glucagon. The pancreas produces insulin to regulate blood glucose levels when they begin to rise. It produces glucagon in response to low blood glucose levels. This is how your body breaks down carbohydrates and turns them into energy.
One important reason is that the thyroid hormones thyroxine (T4) and triiodothyronine (T3) determine the basal metabolic rate. These hormones also regulate glucose.
The pituitary gland produces the thyroid stimulating hormone (TSH) that controls the release of T4 and T3 hormones from your thyroid. However, if your thyroid is underactive, it ultimately slows down your metabolism and prevents you from losing weight.
Symptoms of Slow Metabolism
Remember, your metabolism slows down naturally as you get older. However, measuring your metabolism is a very complex process. That said, there are certain warning signs that your metabolism has slowed down.7
- Sudden weight gain: The first sign of a slow metabolism is unexpected weight gain. If you have been eating healthy and still gaining weight, it could be your metabolism.
- Weight that won’t budge: The stubborn weight that you can’t seem to get rid of – especially around the middle of your body – is likely a sign that your metabolism is slow. This weight will not shift no matter what diet or exercise goal you set for yourself.
- Hormone imbalances: You already know that hormones determine your metabolism, not calories. They also play a role in body fat distribution. When these are out of whack, your metabolism might be as well.
- Blood sugar regulation: A slow metabolism is often linked to insulin resistance. One of the common signs of insulin resistance is regular sugar and carbohydrate cravings. Your body isn’t correctly utilizing insulin. Therefore, it can’t process sugar and carbohydrates for energy and store them as fat.
- Menstrual cycle irregularities: A common cause of slow metabolism is a thyroid disorder, which regulates the hormones I mentioned earlier. If your thyroid is not working properly, it can cause irregular cycles or more cramping than usual.
- Digestive issues: Problems with your digestive system can include bloating, leaky gut, irritable bowel syndrome, and constipation. There could all be signs of a slow metabolism.
Hypothyroid Slows Your Metabolism
An underactive thyroid doesn’t produce enough T4 and T3 hormones to fuel your cells adequately. Hypothyroidism is the most common form of thyroid disease and causes a general slowdown of your metabolic processes. This slowdown can be permanent if you don’t use functional medicine principles to correct it. This is why those who lose significant amounts of weight in a short time end up putting the weight back on.8
The good news is that you can boost the production of your T3 and T4 hormone levels with exercise.9 Eating foods rich in iodine, such as seafood, seaweed, and shellfish, can also boost the production of these essential hormones.
The paradox is that you need to lower your calorie intake to lose weight. When you reduce calorie intake, your body detects the loss. It responds by conserving calories by signaling your thyroid to slow down the release of T3 and T4 hormones. This slows your basal metabolism, making weight loss more difficult unless you find natural ways to boost your metabolism.
It doesn’t have to be. I will share natural ways to boost your body’s metabolism while maintaining optimal weight in just a minute. You don’t have to count calories in and calories out. There’s a better way. First, let’s discuss the types of metabolism and how to tell which one you are.
Two Natural Ways to Boost Metabolism
If your metabolism has slowed, reaching your optimal weight can be frustrating. We’ve all been in situations where those pesky pounds just won’t disappear. But there are natural ways to boost your metabolism, empowering you to reverse that slow metabolism.
These natural ways to boost metabolism will support a healthier metabolic rate! It starts with two effective metabolism supplements – conjugated linoleic acid (CLA) and green tea extract.
Conjugated Linoleic Acid (CLA)
Linoleic acid is the most common omega-6 fatty acid. It’s found in industrial trans fats. Trans fats reside in the hardened vegetable fats found in most baked goods such as margarine, butter, or ghee.10
The prefix “conjugated” refers to the double bonds occurring in natural trans fats. Natural trans fats are very different from industrial trans fats. CLA is a naturally occurring trans fat found in beef. However, there is no way to know how much CLA is in the beef you eat. The percentage of CLA varies greatly depending on farming techniques; it can be nearly impossible to get enough from diet alone.
CLA Facilitates Fat Metabolism
It has also been shown to support healthy levels of triglycerides in the bloodstream. In other words, it blocks your body from building fat stores.
You may be frustrated with other “miracle” solutions that haven’t delivered the desired results. It might be as simple as not getting enough conjugated linoleic acid. The good news is that you can supplement your diet with this game-changer as a natural way to boost your metabolism. CLA is my first-ever clinically formulated metabolism supplement for healthy weight management.
Green Tea Extract
Green tea is primarily known for its antioxidant content due to its high levels of catechins. Catechins are a powerful antioxidant found in berries, tea, and coca.
Studies show that a cup of green tea significantly increases antioxidant production in your body.13 The most important catechin found in green tea is epigallocatechin gallate (EGCG). EGCG doubles as a free radical scavenger and fat burner. This Green Tea extract is also among the natural ways to boost metabolism.
EGCG is a powerful fat-burning accelerator that revs up your metabolism and boosts your energy levels. The best part is that it’s all-natural!
LEAN; The Benefits of EGCG Without Caffeine
It’s true you can find this powerful antioxidant in green tea. However, green tea contains the toxic ingredient caffeine, so I recommend most people avoid it. What if I told you that you could get optimal amounts of EGCG without the harmful effects of caffeine?
I formulated a blend of botanicals, marine supernutrients that help your body burn fat cells, and EGCG from green tea extract without the caffeine for a metabolism supporter called LEAN.
The EGCG in LEAN influences the control center of your body: Your brain. The EGCG from the green tea extract works with the nutrients from the botanical blend and marine supernutrients to increase your serotonin levels. Serotonin is the neurotransmitter responsible for controlling appetite.
When taken together, CLA & LEAN work synergistically on your gut-brain axis. It’s a compelling combination that accelerates fat metabolism and stops cravings. In addition to these nutrients, I always recommend a high-quality protein powder as a natural way to boost metabolism. Protein curbs sugar cravings and promotes a healthy metabolism.
The Myers Way® Optimal Weight Breakthrough™ Program
What if there was a way to get all the benefits of protein, CLA, and LEAN all in one place? What if you could achieve an optimal weight with natural ways to boost your metabolism?
I’ve worked with thousands of patients, helping hundreds of them meet their weight loss goals. I also tackled my own stubborn weight gain problem. That’s why I created The Myers Way® Optimal Weight Breakthrough™ Program, which includes CLA, LEAN, and Double Chocolate Paleo Protein. It’s a comprehensive program covering all the natural ways to boost the metabolism you’ll need to achieve optimal weight.
In addition to the game-changing supplements, this program includes other natural ways to boost your metabolism, like:
- Program guide: A walkthrough of the program with step-by-step instructions on how to get started and guides to your supplements and how to tame the toxins that can sabotage your weight loss efforts.
- Recipes: Simple and delicious recipes to nourish your body and enjoy on your weight loss journey.
- Sleep guide: Tips to help you optimize your sleep and avoid some common pitfalls that will keep you from tossing and turning all night.
- Goal setter: Weekly tracker for you to write down your goals and track your amazing progress throughout the program – you’ll track increased energy, inches off your waist, better digestion, and of course, pounds lost.
- Activity tracker: A 30-day tracker to keep you motivated as you work towards your movement goals (regardless of where you’re starting out) while following the program.
I want you to continue to build on your success after you complete this groundbreaking program. That’s what I’ve also included a lifetime roadmap to help you make this a way of life after you’ve completed the first 30 days.
You cannot slow down aging or do anything about genetics. However, slow metabolism does not have to be permanent! CLA, LEAN, and The Myers Way® Optimal Weight Breakthrough™ Program were created to empower people like you. By using these natural ways to boost your metabolism, you can take back your health, achieving optimal weight.
Final Thoughts On Boosting Your Metabolism Naturally
Many factors can affect your basal metabolic rate, including your age, sex, body composition, metabolic type, and genetics. If you are struggling to reach your optimal weight and feel like your metabolism has slowed down, don’t worry. There are natural ways to boost your metabolism and support a healthy metabolic function.
One effective way to do this is by using metabolism support supplements. These include CLA and LEAN, which contain ingredients like conjugated linoleic acid (CLA) and green tea extract (EGCG). These can help increase fat metabolism, improve lean muscle mass, and support a healthy metabolic function.
Another natural way to boost metabolism is by participating in a structured weight loss program. Look into my Myers Way® Optimal Weight Breakthrough™ Program for an example.
My program includes a combination of pharmaceutical-grade supplements, and a comprehensive lifestyle guide to promote healthy weight loss and naturally boost your metabolism.
How can I boost my metabolism?
How can I boost my metabolism?
The best way to boost your metabolism is by eating plenty of protein, drinking enough water, exercise, drink green tea, and use coconut oil as a cooking fat.
What are the three types of metabolism?
What are the three types of metabolism?
There are three different metabolic types: ectomorphs, mesomorph, and endomorphs. You likely will identify with one of these. Understanding which type of metabolism you have is essential to determining the right food and lifestyle choices for optimal weight.
Is a slow metabolism permanent?
Is a slow metabolism permanent?
It can be. If you have an underactive thyroid it can cause a general slowdown of your metabolic processes that can be permanent if you don’t use functional medicine principles to correct it.
- There’s Now Scientific Proof: Men Lose Weight More Quickly Than Women. Kimberly Holland.. Healthline. 2018.
- Energy metabolism, fuel selection and body weight regulation.. J. Galgani and E. Ravussin. PubMed. 2008.
- Association of dominant somatotype of men with body structure, function during exercise, and nutritional assessment. William W. Bolonchuk, et al.. 2000.
- hy We Gain Weight As We Age. Patti Neighmond. NPR. 2010.
- The truth about metabolism. Harvard Health Publishing. 2023.
- Hormonal Regulation of Metabolism. Biology for Majors II: The Endocrine System. 2020.
- Signs of a slow metabolism. Everlywell. 2021.
- Reducing Calorie Intake May Not Help You Lose Body Weight. U.S. National Library of Medicine. 2017.
- Best Ways to Improve Thyroid Function and Health. Walk In Lab. 2015.
- WHO plan to eliminate industrially-produced trans-fatty acids from global food supply. . World Health Organization. 2018.
- Conjugated linoleic acids reduce body fat in healthy postmenopausal women. Marianne Raff, et al.. U.S. National Library of Medicine. 2009.
- Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Rachel Close, et al.. U.S. National Library of Medicine. 2007.
- Consumption of Green Tea Causes Rapid Increase in Plasma Antioxidant Power in Humans. I. F. F. Benzie, et al.. Nutrition and Cancer. 1999.