Metabolism
Find out what works best for your metabolism and discover what’s best for you. Gain insights into simple, effective tips that enhance your energy and overall health
Boosting your metabolism: 5 ways from experts
You are probably familiar with the term metabolism but might not understand 100% what it means. At its most basic definition, your metabolism encompasses all processes involved in how energy is used in the body. This includes the use and storage of glucose, which we’ll expand on later. Most people associate metabolism with how quickly the body burns calories, and it’s why many are interested in having a “fast metabolism.” However, this process actually refers to metabolic rate, which is the number of calories your body uses daily and is influenced by genetics, age, muscle mass, and activity level. Increasing metabolic rate, commonly referred to as “boosting metabolism,” means increasing the number of calories your body uses at rest. People can also experience a temporary rise in metabolic rate, such as when you continue to burn calories after harder effort workouts. Glucose plays a central role in metabolism; it’s a fuel source for immediate energy and is also able to be stored in muscles and liver for later use. How well the body can process, use, and store glucose is one marker of metabolic health. When your body uses glucose efficiently, this results in steadier glucose levels, which has been shown to positively impact your mood, energy levels, mental focus, sleep, and more. (1) You can improve this glucose efficiency by increasing your metabolic rate. For the purposes of this article, we’ll encompass metabolic rate when we explain how to speed up your metabolism. Put simply: a fast metabolism means you burn more calories, while a slow metabolism means your body requires fewer calories daily. And while exercise is an obvious way to burn calories, you can also boost your metabolism with a number of science-backed approaches. It’s important to note that while the below methods have been proven to increase metabolism, your individual metabolic rate still varies on personal factors unique to you. None of these are a quick fix for improving your metabolic health, which requires implementing several lifestyle habits. How to speed up metabolism 1. Eat enough protein Your diet plays an important role in your metabolism. Including 25-35 grams of high-quality protein at meals helps steady your glucose after a meal (2) and supports muscle tissue, which uses 80% of the glucose consumed from a meal. (3) Plus, protein is satiating, so you’ll feel fuller for longer after you eat an adequate amount. Some examples of high-quality protein include chicken, turkey, beef, fish, Greek yoghurt, and cottage cheese. For plant-based protein options, try tofu, edamame, tempeh, beans and lentils, or quinoa. Did you know that protein also has the highest metabolic effect of all the macronutrients? (4) That means protein burns more calories to digest and process than carbohydrates or fats. This is known as the thermic effect of food, and when it comes to protein, 25-30% of calories from protein are used for digestion and metabolism compared to 5-10% for carbs and 0-3% for fat. (5) Caffeine can also have a positive impact on metabolism by increasing fat oxidation and further increasing the thermic effect of a meal. (6) However, caffeine can raise your glucose, and in some individuals can cause negative side effects like increased heart rate, anxiety, or GI distress. 2. Strength train As mentioned, muscle is the top regulator of glucose. So building and maintaining lean body mass is one of the most effective ways to boost your metabolism. Muscle tissue is very metabolically active; more muscle equals more calories burned at rest and better glucose regulation. (7) The NHS recommends adults do muscle strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on at least 2 days a week. (8) Strength training improves metabolism by directly using glucose as fuel during the exercise as well as increasing glucose use from the blood for up to 2 days after. More specifically, a programme that utilises progressive overload — which gradually increases intensity or difficulty so the body adapts and gets stronger (e.g. upping the weights lifted or number of reps performed)— supports building and maintaining muscle mass, which increases metabolic rate. (9) Try functional movements that target multiple muscle groups, such as squat variations, lunges, and deadlifts. It’s best to use your own body weight, free weights, or exercise bands to achieve these compound movements, versus exercise machines that often only target one muscle group at a time. You can also add a weighted backpack when you go out for a brisk walk, a highly effective exercise known as rucking. (10,11) Additionally, try to break up long periods of sitting with “exercise snacks” – brief periods of increased movement such as bodyweight squats or calf raises. Turn on movement alerts on your wearable device or set reminders on your phone or computer. Hit your daily step goal; studies have shown 8,000 steps or more daily is associated with better health outcomes. (12) Staying active during your day can help keep your metabolism elevated. 3. Get quality sleep Adequate sleep is associated with better metabolic health. (13) Even a single night of getting less than 6 hours of sleep will worsen glucose control the next day and can lead you to eat more and reach for more high-calorie comfort foods. (14,15) Getting quality sleep is easier said than done, but here’s a simple way to increase Zzzs: crawl into bed a little earlier. Even if you don’t fall asleep right away, allowing yourself extended time in bed can increase total sleep time. It can also increase time spent in REM sleep, which is when metabolic rate is higher. (16) Read our full article on how to sleep better. 4. Reduce stress Excessive stress can affect metabolism in several ways, primarily through the release of hormones and changes in behaviour and eating habits. Stress activates the release of the stress hormone cortisol, which can break down muscle tissue for energy and lead to a slower metabolism over time. Stress can also cause changes in the appetite-regulating hormones ghrelin and leptin, making it difficult to choose glucose-friendly foods. This can also disrupt your energy balance and metabolism. It’s essential to manage stress effectively to minimise its negative impact on metabolism and your overall health. Some accessible ways to manage stress include exercise, yoga, meditation, talking to friends and family, keeping a gratitude journal, spending time outdoors in nature, and turning off notifications on your phone. 5. Stay hydrated and limit alcohol Maintaining proper hydration helps support a healthy metabolism, and one of the best ways to stay hydrated is to drink enough water. Adults should consume 2.7 litres of water for women and 3.7 litres of water for men daily as a general guideline, (17) although factors such as body size, activity level, and environmental temperature change the required amount unique to you. While alcohol is a liquid, it does not support hydration. In fact, it does the opposite. Plus, alcohol provides 7 calories per gram, not including carbohydrates that can naturally occur in beers, wines, and sugars added to mixers that can negatively impact your glucose. Since your body can’t effectively store alcohol, it prioritises metabolising alcohol at the cost of slowing the metabolism of carbs and fat. Benefits of increasing your metabolism Improving your metabolic health can make it easier to manage your weight and reduce the risk of chronic diseases such as heart disease and diabetes. (18) Improved metabolic health has also been associated with an increase in energy, better mental focus, appetite regulation, and quality sleep. (1) Using a continuous glucose monitor like Lingo can help you regulate your glucose and improve your overall metabolic well-being. A final note from Lingo While your metabolism is influenced by a number of factors such as your genetics, age, muscle mass, and activity level, you can take steps to benefit your overall metabolic health, including improving your metabolic rate. Start by implementing the suggestions outlined in this article to create healthier habits and boost your metabolism. You might also consider using a continuous glucose monitor like Lingo to learn more about your metabolism and how you uniquely respond to different foods. Although diet plays a big role in your metabolic health, it’s just one component. It’s important to consider other factors including exercise and stress.
Does metabolism actually slow down as we age? Here’s what research says
Your metabolism refers to all the biochemical reactions occurring in the body. One of these key reactions is converting food and drinks into energy. Your body uses this energy for vital functions such as breathing, brain power, digestion, repairing muscle, and so much more. (1) The rate at which it works to burn calories to keep your body going is known as metabolic rate. Metabolic rate is unique to every person, and is determined by genetics, age, muscle mass, and activity level. Increasing your metabolic rate is commonly referred to as “boosting metabolism,” meaning there is an increase in the number of calories your body needs while resting and moving. Having a fast metabolism means your body burns more calories. On the flip side, a slower metabolism means your body needs fewer calories and does not convert food into energy as efficiently. A common question about metabolism is: Does metabolism slow down with age? The answer is yes, your metabolism slows — but not as drastically as you may think. Keep reading to learn more about why metabolism slows with age, why it matters, and how a slower metabolism impacts your overall health. Does metabolism slow down with age? Here’s what research says Yes, research has proved that metabolism does slow down with age. While people may assume it’s a gradual decline after young adulthood, your metabolism doesn’t significantly slow down until later in life. From the age of about 20 to 60, your metabolic rate actually remains pretty consistent. A 2021 study published in Science found that metabolic rate starts to decrease after age 60, by about 0.7 percent each year. (2) A slow metabolism is often blamed for weight gain later in life. While science does confirm this is a factor for weight gain, there may be other reasons for gaining weight as you age, including decreased activity, loss of muscle mass, diet changes, and how we respond to the food we’re eating. (2,3) Why your metabolism slows down with age There are multiple reasons why your metabolism slows with age, which may lead to weight gain. As you get older, you lose more muscle mass. Studies have found that muscle mass decreases approximately 3–8% per decade after age 30, and after 60, the rate of decline goes even higher. (2) This impacts metabolism because muscle tissue burns more calories at rest than body fat. (3) Additionally, other hormonal changes, such as declining testosterone and estrogen may also play a role in decreasing muscle mass as we age. (3) As you age, you may also become less active, which can lead to weight gain. Not only do you burn fewer calories with less movement, but less movement can also contribute to the loss of muscle, which further decreases energy expenditure. (4) Another cause: as you age, the number of calories your body needs start to decline. (2) However, many factors may contribute to altered nutrition choices, including eating alone, difficulty cooking or feeding yourself, decreased appetite, or decreased access to healthy food. (4,5) Maintaining balanced glucose levels can also play a role in maintaining a healthy metabolism and weight. Some of the changes in muscle mass seen with ageing may be the result of insulin resistance as insulin plays a big role in the way our body digests and uses protein, along with its effects on glucose. (3) Additionally, steady glucose levels have been shown to positively impact your mood, energy levels, mental focus, sleep, and more. (6) Using a continuous glucose monitor (CGM) like Lingo can help you gain insights into your unique glucose responses and achieve improved metabolic health as you age. What is the impact of a slower metabolism? A slowing metabolism may lead to weight gain. However, there are ways you can combat this. Since muscle mass and hormonal changes (including insulin resistance) are some of the main drivers of metabolic changes as you age, both nutrition and physical activity are of the utmost importance: Prioritise protein: Start with a healthy diet that focuses on protein consumption. Older adults struggle to eat adequate protein and they need more protein to support healthy muscles. (3, 4) Doing so will benefit your glucose levels, insulin sensitivity, and support muscle tissue. (7, 8) Aim to eat 25-35 grams of high-quality protein at each meal. Stay active: Specifically, older adults should focus on strength training. The NHS recommends adults do 75 minutes of muscle strengthening activities at least 2 days a week, and 150 minutes of moderate intensity exercise. (9, 10) If time or energy is limited, focusing on strength training and balance exercises will give you the most benefit. (11) Maintain steady glucose: As we age, the ability of your muscle cells and other tissues to respond to insulin is impaired. (3) Focusing on foods that keep glucose levels steady (and in turn, do not require large amounts of insulin) can help, like low-GI foods. Additionally, evidence shows that protein is better metabolized in older adults when consumed without carbohydrates. (3) Aim for meals with a quality source of protein, non-starchy veggies, and when eating carbs, make sure they are complex carbs like starchy vegetables or whole grains. A final note from Lingo While metabolism does slow down as you age, it’s often much later in life than many people expect. A slowing metabolism may be a factor for weight gain as you get older, but other factors like decreased activity, changes in appetite, loss of muscle mass, and dietary changes can also contribute. Using a continuous glucose monitor like Lingo can help you understand your habits and patterns and work towards limiting glucose (and insulin) spikes, which can help mitigate the metabolic changes seen with ageing. Lingo is not a medical device and not designed to treat or diagnose any disease or illness. If you have medical questions or concerns regarding your glucose, please contact your doctor.
Guide to metabolic age: What is it and can it actually be improved?
What is metabolic age and what does it mean? Metabolic age is not a medical term, rather a wellness concept that compares your basal metabolic rate (BMR) to the average BMR in your chronological age group. Recall that BMR is the number of calories your body requires daily at rest (think: the number of calories you burn just lying on the couch). Remember that you need energy (calories) for all types of bodily functions, including breathing, thinking, circulating blood, and so much more. A higher BMR, commonly referred to as having a “fast metabolism,” is associated with a lower (healthier) metabolic age, and vice versa. A driving factor behind a higher BMR is muscle mass — the more muscle you have, the more calories and glucose your body burns, and the higher your metabolic rate is. Generally, increasing metabolic rate improves glucose regulation, which is one component of metabolic health. So metabolic age, even though it is not a medical term, can give insight into your metabolic health. In fact, metabolic age was created with the aim of identifying those at risk for developing metabolic syndrome. (1) The basis for this metric is that adults lose muscle mass as they age, to the tune of 3-8% decrease per decade after the age of 30, and this rate of decline is even higher after the age of 60. (2) Loss of muscle mass leads to a decrease in metabolic rate, which is unfavourable in part because muscle is the primary organ that processes glucose. With less muscle, your body has less machinery to handle the breakdown of carbs from your diet into glucose. That is why higher muscle mass and faster metabolic rate equate to a lower (better) metabolic age. This article explains the concepts surrounding metabolic age, how to improve metabolic age (which ultimately means improving your metabolic health), and specifically how efficient your metabolism is. It all comes back to healthy glucose management. How to determine your metabolic age There isn’t a specific metabolic age test. Websites may claim to give you your metabolic age by inputting some personal information into an online calculator, but there is no universal test for metabolic age. Calculating metabolic age takes two steps. The first is to determine your BMR (we explain how below). The second step is to compare your BMR to others in your age group. The exact equation that results in a metabolic age in years is proprietary (unknown). How to calculate metabolic age: Metabolic age = your BMR:BMR of population. While determining your own BMR is a straightforward equation using your age, height, and weight (see below), databases that compile BMR by age are not publicly available. Companies that make bioimpedance scales can provide a metabolic age in their metrics because they compare your data to others in their database. To calculate your BMR: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. Can you lower your metabolic age? Yes, increasing your BMR will decrease (improve) your metabolic age. A study that took metabolic age of individuals from a bioimpedance scale found that a metabolic age over 45.5 years, or a metabolic age more than 11.5 years older than the person’s chronological age, were indicators of high-risk for metabolic syndrome, (1) which includes high blood pressure, high blood sugar, too much body fat around the waist, and irregular cholesterol levels. This would suggest that lowering metabolic age is one way to lower risk for metabolic syndrome and improve metabolic health. What are some steps I can take to improve my metabolic age? Strength train: A regular exercise routine improves muscle mass and the machinery in muscle that regulates glucose metabolism, all of which will increase your BMR, and subsequently improve your metabolic age. Aim to perform resistance exercises on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Track body composition over time: If you don’t know your metabolic age, tracking your muscle mass is the next best thing. A simple bodyweight scale only tells you your body mass (your resistance against gravity). It's more useful to know what your mass is composed of; specifically, how much muscle do you have on your frame? Some home scales may estimate this through bioimpedance, or you can have a body composition assessment done at a wellness clinic (such as with an InBody scan). Other methods to estimate muscle mass include skinfold thickness by a trained anthropometrist, ultrasound, air or water displacement, or dual-energy X-ray absorptiometry (DXA), which is primarily used to assess bone density, but can also read out muscle mass. While all methods vary in accuracy, what is most important is to pick one method and stick with it, that way you can clearly see changes over time. Walk after meals: Consistently moving throughout the day keeps your metabolic rate up. Plus, moving specifically after meals steadies glucose. If you’re just sitting after you eat, glucose surges in your bloodstream and insulin is needed to move it into cells. Since there isn’t a huge need for energy at rest, glucose can be stored as fat. Instead of being sedentary after a meal, take a brisk walk. More glucose will be moved into cells with less insulin, and more glucose will be metabolized for energy, which keeps your metabolic rate up. Include protein with meals and snacks: Protein has the highest metabolic effect of all the macros. This means around 30% of the calories from protein are used for the digestion, absorption, and metabolism of what you’ve eaten, compared to only 5-10% for carbs and 0-3% for fat. (3) Your body has a daily need for amino acids, so be sure to have high-quality proteins like eggs, Greek yogurt, turkey, beef, chicken, cottage cheese, tofu, or protein powder with your all your meals to keep your metabolic fire burning. A final note from Lingo While you can’t reverse the true ageing process, you can improve your metabolism to be a bit healthier than the average person your age. This means increasing your metabolic rate and improving how well your body uses glucose. A product like Lingo, a biowearable that provides personalised glucose data and real-time coaching, can help you along your journey.
Why wear a continuous glucose monitor if you don’t have diabetes?
Continuous glucose monitors (CGMs) are wearable, minimally invasive devices that measure glucose levels for days at a time. Historically, these devices have been used by people with diabetes to help monitor and manage their glucose (blood sugar) levels. Since CGMs have revolutionised the management of diabetes, health practitioners have started to utilise CGMs to better understand the glucose response and wider metabolic health of individuals without diabetes. Data from CGMs allows users to know their glucose in near real time as well as view glucose fluctuations over time. A 2023 paper co-authored by Abbott’s medical research team and published in the scientific journal Metabolism found that CGMs like Lingo can be used to improve the metabolic health of people who do not live with diabetes. The research found that managing glucose spikes and keeping blood sugar in a stable, healthy range can have a positive impact on metabolic health. Health benefits of CGMs and limiting glucose spikes Compelling published research shows that using a CGM and limiting glucose spikes, both in the short term and over time, have a number of health benefits for people who don’t have diabetes, including: Being proactive about future health: While both average and fasting glucose levels are important markers for health, glucose extremes and post-meal spikes might matter more. These specific metrics are risk factors for chronic health conditions such as insulin resistance, metabolic disease, and heart disease. (1, 2, 3, 4, 5) Managing weight: With insights from a CGM, individuals had better success adhering to low-glycaemic and low-carb diets, (6) both of which are effective approaches for weight loss — even without intentional calorie restriction. (6, 7, 8, 9) While using a CGM, you can know your glucose in real time, learn how you uniquely respond to foods and habits, and make dietary changes that support steady glucose and lead to improvements in metabolic health and weight. (6, 10) Identifying cravings vs. true hunger: If you just ate but feel hungrier than before, it could be due to a glucose dip or crash. This rapid fall in glucose, which often follows a glucose spike, will convince you that you need to refuel ASAP. (11) Research shows that using a CGM can identify which eating pattern will keep you on track for having steady energy, such as a low-glycaemic diet. (6) CGMs can also help you differentiate cravings from true hunger, all of which can help with weight loss efforts. (12) Improving sleep: Low-glycaemic diets that nourish steady glucose have been shown to improve both sleep quality and length of sleep. (13, 14) And better sleep supports steady glucose the following day, (15) empowering you to make better choices and continue to stay steady. Using a CGM can highlight food choices that minimise glucose spikes, helping to keep you on track and better understand your glucose patterns while you sleep. (6, 10, 18, 19) Bettering your mood: Research shows that a high-protein, low-glycaemic diet, which helps stabilise glucose, improves mood and can even lessen symptoms of depression. (18, 19) Using a CGM like Lingo can help you understand your individual glucose responses to food and encourage adherence to a low-glycaemic diet, which may provide mental health benefits. (19) A final note from Lingo Published research has shown that there are a number of benefits of limiting glucose spikes, which can be monitored by using a CGM, even if you don’t have diabetes. A CGM like Lingo provides personalised insights into your unique glucose response to food, activity, and other lifestyle choices. With Lingo, you can quickly see the impact of your habits displayed on your glucose graph and know if your glucose is steady, spiking, or crashing. Using this data can help you make healthier choices for your overall well-being.