5 Habits That Supercharge Your Metabolism—Besides Exercise

No treadmill needed.

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Published on August 28, 2025

Pattern of various nuts on beige. Healthy eating concept. Pecan, brazil nut, walnut, almonds, hazelnuts, pistachios, cashews. Top view, flat lay. — Credit:
Tanja Ivanova/Getty Images

Metabolism can be a tricky concept to understand: some people are born with a fast-acting system, while others struggle with a slower one. “Metabolism is the sum of all biochemical reactions taking place in our body,” explains clinical research scientist Dr. Momo Vuyisich. “These include muscle contraction, food digestion, nutrient absorption and transport, conversion of nutrients to energy, neuron functions, detoxification by the liver and kidneys, and many more. When most of these reactions function at a certain level, the body is healthy. When enough of these reactions become too slow or too fast, the body becomes sick.” But there’s more to maintaining a healthy metabolic system than just the food you eat—it also has to do with the habits you practice.

What Is Metabolism, Exactly?

“Metabolism is like a recycling center with a constant cycle of intake, breakdown, and transformation—items get broken down into useful bits that are transformed into new materials,” says registered dietitian Maggie Moon, MS, RD. When we practice healthy lifestyle habits, we positively contribute to the ecosystem that is our metabolism, a place where not only food translates into energy, but digestive enzymes, micronutrient absorption, and even sleep cycles all contribute to the state of our metabolism.

“The most important factor is a person’s metabolic health, which means that all the chemical reactions needed to convert food into energy are efficient,” Dr. Vuyisich says. “For example, if someone is lacking carnitine, their mitochondria will not be able to convert fats into energy quickly, which will slow down the metabolism. Many other nutritional deficiencies can also negatively impact metabolic health, such as vitamins, metals, sulfur compounds, and fiber.” To give your metabolism an extra boost, consider adding these five lifestyle habits to your routine.

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Eating Enough Protein

“Eat enough protein regularly throughout the day from plant or animal foods because protein helps preserve muscle, which helps ‘speed up’ metabolism,” Moon says. You can make this as simple as possible: like adding chicken to your salad, topping your yogurt with chia seeds, or having a cup of Greek yogurt every day.

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Getting Sufficient Sleep

“Consistent, quality sleep keeps hormones like insulin, cortisol, and leptin in balance,” says registered dietitian Janelle Connell, RDN. “Poor sleep can slow metabolism, increase cravings, and make it harder for the body to use energy properly.” Try going to sleep at the same time every night, creating a sleep-promoting bedtime routine, and waking up at the same time each day.

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Consuming More Fermented Foods

“Eat a variety of fermented foods like kombucha with living probiotics, kimchi, and kefir,” Moon suggests. “Fermented foods provide probiotics for a healthy gut microbiome, which works to lower inflammation and more efficiently extract energy from food.” Fermented foods should be at the top of your grocery shopping list.

Staying Well Hydrated

“Water is needed for every metabolic process in the body,” Connell says. “Even mild dehydration can slow metabolism. Keep a water bottle with you throughout the day and aim to drink about half of your body weight in ounces each day.” Maintaining your metabolic health starts with drinking lots of water.

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Eating Consistent Meals

Beyond eating healthy, it’s important to eat meals consistently. That means no skipping lunch or avoiding a late dinner: “Try consuming three to five smaller meals, spaced out every two to four hours,” Connell suggests.