7 Ways To Increase Your Metabolism At Any Age

Yes, age usually means a metabolic slowdown. But that doesn’t mean there’s nothing we can do.

How many of these are you doing?

Better than before

Cori Lefkowith of “Redefining Strength” and “Strong At Every Age”, recommends:

• Strong body = strong metabolism: prioritize building and maintaining muscle through strength-focused workouts (bodyweight ones are fine if you don’t like weights), since muscle boosts metabolism by increasing calorie burn at rest and improving overall metabolic function.
• Get off to a gut start: help your gut to help you, by giving it fiber, prebiotics, and probiotics to improve nutrient absorption, lipid metabolism, and reduce belly fat risk.
• Walk + sprint: combine regular walking (8,000–10,000 steps/day) with sprint workouts (2–3 times a week) to maximize fat burning, hormonal balance, and general metabolic health.
• Plenty of protein: increase protein intake to avoid age-related muscle loss, feel fuller during calorie deficits, and raise metabolism due to its higher thermic effect compared to other macros.
• Sleep well: improve the quality—not just quantity—of sleep to reduce cravings and unhelpful hormonal imbalances. While you’re at it, avoid extreme dieting and ensure adequate protein, carbs, magnesium, and other nutrients for better rest!
• Remember the micros: Especially B vitamins, zinc, and vitamin D, to support your energy metabolism, insulin sensitivity, hormone levels, fat loss, and more.
• Skip the quick fixes: because they rarely help. Avoid fat burners, extreme cardio, and aggressive calorie deficits, which can harm metabolism long-term.

For more on each of these, enjoy:

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Want to learn more?

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Take care!