Best Metabolism Boosters

Last Updated on January 31, 2025

I remember struggling with low energy, brain fog, and stubborn weight—no matter what I ate or how much I exercised, nothing seemed to work. That all changed when I learned how to fuel my body for my unique metabolic type.

Once I started eating foods that truly supported my metabolism, everything shifted—my energy skyrocketed, my cravings disappeared, and I finally started seeing results. If you’ve ever felt stuck, sluggish, or frustrated with your progress, I want you to know: it’s not your fault. You just need the right approach!

 

What is a Metabolism Booster?

 

A metabolism booster is anything that helps your body burn calories more efficiently, whether it’s a nutrient, food, or habit. When you fuel your body with the right metabolism-boosting foods and lifestyle changes, you can naturally increase energy, improve fat loss, and support overall health.

 

 

The Best Natural Metabolism Boosters

 

The following metabolism boosters have been scientifically shown to help your body burn calories efficiently. Do some or all of these practices on a daily basis for the best results.

 

1. Protein-Rich Foods

It’s well known that protein boosts metabolism.  But not all proteins are created equally.  Here are the best metabolism boosting types of protein:

• Lean Meats (Chicken, Turkey): These are high in protein, which requires more energy to digest compared to fats and carbohydrates. This thermic effect of food (TEF) means your body burns more calories during digestion thereby boosting metabolism in the process.
• Fish: Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which may promote metabolic health.
• Eggs: Eggs are a complete protein source and contain nutrients like choline, which supports metabolism and overall health.
• Dairy (Greek Yogurt): Greek yogurt is high in protein and calcium, which can support muscle growth and maintenance, thereby supporting metabolism.

 

2. Spicy Foods

Spicy foods, specifically those high in capsaicin can boost metabolism.  The best source is:

• Chili Peppers: Capsaicin, the compound that gives chili peppers their heat, can temporarily increase metabolism by raising body temperature and stimulating the release of stress hormones like adrenaline. This can lead to a slight increase in calorie burning.

 

3. Green Tea

 

• Catechins and Caffeine: Green tea contains catechins, antioxidants that may help boost metabolism by enhancing fat oxidation and thermogenesis. Caffeine, also present in green tea, can further increase metabolic rate temporarily.  Check out this article about healthy teas to discover which teas have the most health benefits.

 

4. Coffee

 

• Caffeine: Similar to green tea, coffee contains caffeine, which can increase metabolic rate and enhance fat burning. However, excessive consumption should be avoided due to potential side effects… especially the impact it can have on cortisol levels.

 

5. Water

 

• Hydration: Staying hydrated supports all metabolic processes. Drinking cold water may temporarily boost metabolism as the body expends energy to warm the water to body temperature.  Use my water intake calculator to find out how much water you need.

 

6. Leafy Greens

 

• Spinach, Kale, etc.: These vegetables are low in calories but high in fiber, vitamins, and minerals. Their high nutrient density supports overall metabolic health and helps in maintaining a healthy weight.

 

7. Nuts and Seeds

 

• Healthy Fats and Protein: Nuts and seeds contain healthy fats, protein, and fiber, which promote satiety and support metabolic function by providing sustained energy.

 

8. Exercise

Physical activity is one of the most effective metabolism boosters. The two best types of exercise for increasing metabolic rate are:

• Strength Training: Lifting weights helps build lean muscle, which burns more calories at rest, keeping your metabolism elevated long after your workout.
• Somatic Exercises: Short, relaxing somatic routines help balance the nervous system, allowing for accelerating metabolism followed by recovery periods can keep your metabolism elevated for hours after your workout.

 

9. Quality Sleep

Lack of sleep disrupts hormones like cortisol and insulin, which can slow metabolism and lead to weight gain. Prioritizing 7-9 hours of quality sleep each night helps regulate hunger hormones and improves metabolic function. Simple ways to optimize sleep:

• Stick to a consistent bedtime
• Reduce blue light exposure before bed
• Avoid stimulants like caffeine too late in the day
• Practice relaxation techniques like deep breathing or meditation

 

10. Metabolic Activator

I included this because people ask me about supplements that support weight loss and metabolism a lot.

I’ve included this natural supplement (below) because it contains a unique combination of key nutrients work together to provide powerful support for healthy metabolic, thyroid and mitochondrial function – boosting metabolism in the process… That’s because metabolic reactions happen in the cells and a optimally functioning metabolism requires healthy, balanced hormones.

This supplement supports ALL of the major functions of metabolism with herbs – optimizing and boosting metabolism in the process. This particular supplement is natural, pure, and potent and works VERY quickly to boost metabolism.

100% of my clients that have taken it report feeling energy and ‘feel like a new person’ after just one day using it.  This Metabolic Activator can be taken by anyone who will benefit from increased metabolic support.  NOTE:  This is a practitioner grade product – meaning you need a referral from a practitioner like me to be able to order it.  Use Patient Direct Code: dW7NRP9q to Order Metabolic Activator here.

If you want to boost your metabolism I highly recommend it.  I personally use it as a pre-workout and in the morning to boost my metabolism & support my hormones & cells for the day.

Above all I recommend starting with increasing daily consumption of metabolism boosting foods daily to keep your metabolism running optimally – because ‘abs are made in the kitchen’ and food isn’t just fuel… it’s information that communicates to the metabolism.

The most important factor in optimizing metabolism is eating for your unique metabolic type. When you give your body the exact foods it needs, you’ll experience better:

✅ Energy & mood
✅ Fat loss & body composition
✅ Digestion & gut health
✅ Hormone balance
✅ Overall well-being

Want to know what foods will work best for your body?

Take my quick Metabolic Type Quiz to find out what to eat for optimal health & fat loss!

Your Coach & Biggest Cheerleader,