How To Speed Up The Metabolism (Without Wrecking Your Body in the Process)

Last Updated on July 18, 2025

Wondering how to Speed Up Metabolism (Without Wrecking Your Body in the Process)?  If so you’re in the right place!

When I started my career I was just a sports nutrition specialist and personal trainer, I was obsessed with one thing: speeding up my metabolism so I could lose weight faster.

I did everything the textbooks said to do… eat small meals every few hours, track my macros, crush cardio, weight train like it was my job, and take thermogenic / energy boosting supplements. I lived in the gym and under my calorie goal.

But it backfired.

Instead of feeling energized and strong, I felt exhausted, puffy, inflamed, and constantly on edge. I was gaining weight in my stomach and always looked bloated no matter how many crunches I did. My cravings were out of control. I wasn’t sleeping. My moods were unstable. My hair was falling out, I was breaking out, my cycle became irregular, and I felt off but I couldn’t explain why.  I was doing ‘everything right” and still felt all wrong.

This is what I looked like…

 

Sure I looked good – but I felt worse than ever before. So I started asking why.  My doctors or colleagues didn’t have any answers… and per usual my doctors just wanted to throw medications at me.  So I dug deeper.

That’s when I realized: conventional ‘metabolism boosting’ weight loss approaches were wrecking my metabolism – and my health.

So I stopped chasing calories and started working with my metabolism to speed it up – instead of against it and sabotaging my health.

That shift is what led me into functional and holistic health, and now, almost 20 years later, it’s the foundation of every program I create. Because when your metabolism is slow, you don’t just gain weight… you start breaking down, inside and out – and get sick and feel miserable in your own skin.

If you feel like your body is working against you – it’s NOT age – it’s your metabolism struggling because it’s not getting what it really needs.

That’s why I’m breaking down the symptoms of a slow metabolism, things that slow the metabolism most, then my top strategies to speed up metabolism quickly and naturally so you can look good and feel even better.

I’m focusing on things to avoid first, because my tips to speed up a metabolism will not work if you’re simultaneously doing things that slow it down.

 

Symptoms of a Sluggish Metabolism (It’s Not Just About Weight)

Most people think a ‘slow’ metabolism means “I can’t lose weight.” But in practice, I’ve seen how metabolic dysfunction a.k.a. a slowing metabolism affects every system in the body.

If you’re dealing with:

• Bloating or GI issues
• Headaches, fatigue, or brain fog
• Aches, joint pain, or stiffness
• Mood swings or irritability
• Sleep struggles
• Cravings
• Fatigue and unstable energy
• Stubborn fat in specific places (belly, face, upper arms, etc.)

… there’s a good chance your metabolism is under stress.

And it’s not just about what you eat or how often you exercise. Your metabolism is deeply affected by toxins, stress, nutrient deficiency, inflammation, gut health, and nervous system regulation. Which is exactly why standard advice like “eat less, move more” misses the mark… and can actually make things worse.

 

6 Sneaky Mistakes That Slow Metabolism

 

1. Focusing on Calories and Macros – Not Chemicals and Micros

If you’re counting every gram of protein but ignoring the chemicals in your food, you’re missing the point. Pesticides, preservatives, and additives act as endocrine disruptors and metabolic blockers. And if you’re low in key micronutrients like magnesium, iodine, zinc, or B vitamins, your thyroid and mitochondria won’t function properly – no matter how clean your diet looks on paper.  And if you’re consuming things with chemical additives they’re clog your detox pathways, cells and liver, slowing metabolism and blocking nutrient absorption in the process.

How to Fix it and Speed Metabolism: Eat organic when possible, and diversify your meals with nutrient-dense foods tailored to your body. Start with my Metabolic Type Quiz to learn what your metabolism actually needs.

 

2. Supplementing with the Wrong Stuff

Most people are either over-supplemented or taking cheap, ineffective products that overload their liver or spike their nervous system. Things like synthetic B vitamins, caffeine-based fat burners and pre-workout powders, or trendy ‘gut health’ powders might give a temporary lift – but they often backfire.

How to Fix it and Speed Metabolism: Use food-based supplements that support – not stress – your metabolism. My clients who do the Reset Cleanse or ULT Protocol see rapid improvements because we focus on gut, liver, detox support, and cellular repair first.  On my Reset Cleanse you can lose up to 10 pounds in 7 days and supercharge your metabolism in the process.

 

3. Over-Exercising and Living in Fight-or-Flight

Too much intense exercise and too many stimulants (hello coffee bingers) can suppress thyroid function, raise cortisol, deplete minerals, and leave you wired, tired, inflamed, and deficient.  Add in emotional stress and you’re stuck in a state where your body clings to fat for safety.  This is why a lot of my client’s struggle with belly fat, hormone imbalances, gut health issues, depression, inflammation, and fatigue.

How to Fix it and Speed Metabolism: Regulate your nervous system. My Magic Moves Somatic Exercise Program helps you get out of survival mode and into fat-burning mode by calming the vagus nerve and restoring metabolic flexibility.  My Somatic Exercise Program is the only somatic program that combines somatic exercises, breath work, and yoga into each routine so you can get in balance fast as stay in balance longer..

 

4. Being Chronically Dehydrated

Your metabolism needs water to function. Period. Even mild dehydration slows energy production, increases cravings, impairs detox pathways, and disrupts digestion.

How to Fix it and Speed Metabolism: Use my Water Intake Calculator to find your daily target. I recommend starting your day with 16–32 oz of water plus lemon or a tiny pinch of quality salt to rehydrate and stimulate metabolism.

 

5. Not Managing Stress (Or Thinking It’s Normal)

Stress isn’t just a feeling. It’s a full-body metabolic event. Chronic stress raises cortisol, tanks your hormones, shuts down digestion, and slows thyroid conversion – even if your diet is “perfect.”

How to Fix it and Speed Metabolism: Support your adrenals with rest, adaptogens, grounding or a grounding mat, and somatic practices like Magic Moves. Stop over-scheduling yourself. Start prioritizing regulation over stimulation.

 

6. Following a One-Size-Fits-All Diet

What works for your friend won’t work for you. Your body has specific metabolic needs based on your constitution, hormone profile, stress load, and detox capacity. Eating the wrong mix of macros or foods for your type can stall your metabolism, trigger inflammation, mood symptoms (like anxiety and depression), fatigue, gut health issues, and nutrient absorption issues.

How to Fix it and Speed Metabolism: Take my Metabolic Type Quiz to get a meal plan designed to match your metabolism and support fat loss without starvation and pesky symptoms.

 

So How Do You Actually Speed Up Your Metabolism?

Here’s the functional formula I teach inside all my programs and all of my 1-on-1 clients:

Hydrate and boost hydration with minerals and/or nutrient boosts like lemon juice, not just plain water.  This way you’ll hydrate better – without side effects (like the ones you’ll get from gatorade and ‘electrolyte powders’ that a full of chemicals/filler additives)  Use my Water Intake Calculator to see how much water you need.

Detox gently to remove metabolic blockers – my favorite, easiest way to do this is my ULT program and or twice annual/quarterly Reset Cleanses.  If you use ULT you won’t need to Reset yourself as often.

Nourish strategically using your metabolic type – period.  Yes you need protein, you also need very specific fats, and carbs to keep your metabolism happy and a cookie cutter list isn’t going to cut it.  When your metabolism gets the right amounts and sources of protein, carbs, and fats for you you can get results significantly faster than you can using generic tips!  Eating for your Metabolic Type boosts metabolism better than any other diet IMO and simultaneously helps prevent/reverse all root causes of metabolic dysfunction.

Support mitochondria with sunlight, daily movement (30 minutes minimum) and micronutrients (from quality supplements like ULT or those listed on a practitioner dispensary.)

Exercise daily – Do 30 minutes of weight training or cardio a day using low/moderate intensity.

Calm your nervous system with somatic tools.  I find that somatic exercises, breath work, and yoga work best and faster… especially when combined.  HINT: that’s why I created my Magic Moves program… it’s the ONLY somatic exercise program that includes all three practices into each routine.  Using a vibration plate can be helpful, too!  I use this vibration plate from Amazon 5 times a week for 10 minutes.

Supplement wisely with food-based support and practitioner grade supplements – not synthetic junk that has god-knows-what in it.  I’m obsessed with ULT and recommend it for everyone wanting a fast metabolism. It’s  a90 day program that includes 5 clean, super food based supplements that work together to supercharge metabolism.  I also recommend ordering practitioner grade supplements exclusively.  You can order from my fullscript dispensary and save 10% on your orders, too.  This way you’ll know you’re getting quality supplements – instead of toxic supplements that use fillers or those counterfeited – which are rampant on public sources like Amazon.

Your metabolism is a reflection of how safe, supported, and resourced your body feels. It’s not just about how much you eat or move – it’s how well your body can turn fuel into energy.

 

Ready to Speed up Your Metabolism?

If you’re tired of spinning your wheels and want a clear, proven path to speed up your metabolism so you can feel better and burn fat quickly and naturally, start here:

👉 Take the Metabolic Type Quiz and start eating for your unique metabolic needs
👉 Try a Reset Cleanse to flush out inflammation and toxins quickly and naturally with whole foods – or –
👉 Do ULT for a minimum of 90 days – If you have more than 15 pounds, ongoing symptoms, or a diagnosis – you have advanced metabolic dysfunction and should skip the Reset Cleanse and do ULT instead.  I have a free training that explains more about ULT and how it fixes metabolism. 
👉 Reboot and balance your nervous system with Magic Moves
👉 Build lean muscle to boost metabolism with one of my full body exercise programs
👉 Use my Water Intake Calculator to make sure you’re getting enough water to hydrate and detox properly

This isn’t just about weight loss – it’s about strategically boosting metabolism in a way that works with your body – not against it.  When you give your metabolism the support it needs you’ll be creating a body you feel good living in and fat loss becomes easy and automatic.