When most people hear the word “metabolism,” they think of burning calories or losing weight. While weight loss may be a welcomed result of healthy metabolism, having your metabolism in check can mean so much more, it’s the foundation of how our bodies function, how we feel, and how well we age.
As a physician who educates people around the world every day on how to create healthy lifestyles, I encourage people to focus on small shifts that support long-term well-being.
Modern routines, filled with stress, processed foods, and too little movement can gradually push your metabolism out of balance. Chronic stress elevates cortisol and promotes fat storage.
Highly processed foods that are often high in added sugars, low in fiber and lacking key nutrients, impair appetite control, gut health and insulin sensitivity. And long hours sitting in the office or in traffic reduce muscle activity, which slows metabolic rate and leads to energy imbalances in the body.
Fortunately, small intentional shifts in daily habits, starting with nutrition, movement and rest can have a significant impact. By consistently fueling your body with nutrient-dense foods, moving regularly and prioritizing restorative sleep, you can restore your body’s natural metabolic flexibility and support long-term wellness.
Here are three key shifts to make that can help you improve your metabolic function.
Balance Your Plate
What you eat lays the foundation for your metabolic health. Nutrition influences key metabolic processes like blood sugar control, fat metabolism, gut function, hormone regulation, and inflammation.
Prioritize eating lean protein to build and maintain muscle mass, which supports a higher resting metabolic rate. Fiber and nutrient-dense foods can support gut health, satiety, and blood sugar balance.
Certain botanicals have also shown promise in supporting metabolic function, including polyphenols, found in citrus fruits such as oranges, lemons, and grapefruits, and capsicum, which is present in chili peppers and bell peppers.
Eating a balanced plate is not about perfection or restriction. It’s about consistently choosing nutrient-rich foods that nourish the systems that fuels the systems behind your metabolism.
Make Sure You’re Moving
Movement is a powerful catalyst for metabolic health. Physical activity helps regulate blood sugar and energy use, enhances insulin sensitivity, and helps maintain the muscle mass that’s so important to metabolic function.
Building a daily movement routine, whether through structured exercise or a brisk walk, delivers lasting benefits. The more we move now, the more we protect our ability to move later. Every step supports your metabolic future.
Prioritize Rest and Recovery
Sleep and recovery are often overlooked, yet they are essential for regulating your body’s metabolic processes. During sleep, your body restores essential metabolic drivers that influence weight, energy and appetite.
Quality sleep helps improve insulin sensitivity, helps regulate hunger hormones like leptin (which signals fullness) and ghrelin (which stimulates hunger) and reduces cortisol, the stress hormone that can disrupt metabolism.
Simple habits like limiting screen time, maintaining a consistent sleep schedule aiming for 7-9 hours of uninterrupted sleep, and incorporating calming nighttime routines can improve sleep quality and support overall metabolic resilience.
Support a Healthier You
The bottom line is that metabolic health is the foundation of feeling your best, now and in the long-term. It’s built through small, consistent shifts that support the body’s natural ability to function at its best. Balanced nutrition, regular movement and restorative sleep work together to improve energy, digestion, weight regulation mood and long-term vitality.
Science shows that even modest daily efforts can profoundly impact metabolic health, helping you feel better today, while protecting your health and wellness for years to come.
To dive deeper into metabolic health, and how to support it through healthy lifestyle changes, watch Herbalife’s “The Breakdown Mini-Series” on YouTube.
Dr. Luigi Gratton is the VP of the office of Health and Wellness at Herbalife, overseeing education for Independent Distributors. He chairs the Herbalife Nutrition Advisory Board and holds a medical degree from the Icahn School of Medicine. Dr. Gratton completed a fellowship at UCLA and is a Diplomate in family practice and nutrition.
