How to Fix a Broken Metabolism with Better Daily Habits

Your metabolism powers everything your body does, from burning calories at rest to digesting food. Here’s how you can boost it with simple daily habits:

• Eat protein-rich foods: Start your day with 25–30 grams of protein to curb hunger and improve energy.
• Time your meals wisely: Eat more calories earlier in the day for better blood sugar and weight management.
• Exercise smarter: Strength training builds calorie-burning muscle, while HIIT workouts keep your metabolism elevated for hours.
• Get enough sleep: Aim for 7–8 hours to regulate hunger hormones and energy levels.
• Stay hydrated: Drinking water can increase calorie burn by up to 30%.
• Manage stress: Chronic stress disrupts metabolism - try deep breathing, exercise, or spending time outdoors.

These small, consistent changes can make a big difference over time. Keep reading for detailed tips and routines to help you improve your metabolic health.

How to Fix a Broken Metabolism

Daily Eating Habits That Speed Up Metabolism

What you eat - and when you eat it - has a direct impact on how efficiently your body burns calories. By tweaking your meal timing and food choices, you can give your metabolism a boost. Pair these dietary changes with other healthy habits, and you’ll be on your way to improving your metabolic health. Let’s start with why a protein-packed breakfast sets the tone for your day.

Eat Protein-Rich Foods for Breakfast

Starting your day with protein can kick your metabolism into gear and help maintain steady energy levels. Research shows that eating 25–30 grams of protein at breakfast can reduce glucose spikes and help control hunger throughout the day.

One study highlighted that a breakfast with about 35 grams of protein suppressed the daily ghrelin response by 20% and increased total peptide YY by 250% compared to skipping breakfast.

Here’s an example of a protein-heavy breakfast that adds up to about 30 grams of protein:

• 2 eggs: ~12.6 g protein
• 1 cup soy milk: 7 g protein
• 7 walnut halves: 2.1 g protein
• 1 slice rye bread: 2.7 g protein
• A serving of Greek yogurt: 6 g protein

Include Protein and Fiber at Every Meal

Protein not only builds muscle but also requires more energy to digest compared to carbs or fats. Digesting protein can burn 10–30% of its calories, while carbs burn 5–10% and fats just 0–3%.

"Different foods require varying energy to convert to ATP; protein digestion burns more energy than carbohydrates." – Dr. Robert Lustig, Professor Emeritus of Pediatrics, University of California, San Francisco

Pairing protein with fiber-rich foods can help you feel fuller longer and increase the energy your body uses during digestion. For example, a 2017 study found that swapping refined grains for whole grains boosted metabolism by over 92 calories per day.

When you eat also plays a key role in keeping your metabolism efficient.

Eat More Calories Earlier in the Day

The timing of your meals can influence how your body processes calories. According to research published in Obesity Reviews, people who consumed most of their calories earlier in the day experienced better weight loss and improvements in blood sugar, cholesterol, and insulin sensitivity.

Your body’s hormone cycles naturally support eating earlier in the day:

• Ghrelin (the hunger hormone) peaks around 8:00 AM
• Adiponectin (which influences metabolism) peaks around 11:00 AM

To make the most of these cycles:

• Eat your largest meal at breakfast.
• Have a hearty lunch.
• Keep dinner light and eat it at least 2–3 hours before bedtime.
• Stick to consistent meal times that align with daylight hours.

An analysis of 926 individuals found that those whose last glucose spike occurred before 5:40 PM lost three times more weight than those whose spike happened after 8:40 PM.

Best Exercises for Better Metabolism

Exercise doesn’t just help you burn calories during a workout - it keeps your metabolism active long after you're done. Research highlights specific exercises that can significantly influence how your body processes energy.

Build Muscle with Strength Training

Strength training is a powerful way to boost your metabolism. Muscle tissue burns 5–6 calories per pound daily, even at rest, and handles more than 80% of glucose in the body.

Here’s a beginner-friendly strength training routine:

Exercise	Sets	Reps	Rest
Goblet Squat	2	10	45 sec
Dumbbell Bench Press	2	10	45 sec
Bent Over Row	2	10	45 sec
Standing Shoulder Press	2	10	45 sec
Dumbbell Deadlift	2	10	45 sec

"Larger muscles process more glucose, and when you use your muscles, insulin sensitivity is increased through a cascade of events."

• Dominic D'Agostino, PhD, associate professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Health Morsani College of Medicine

After building strength, incorporate dynamic HIIT workouts to further rev up your metabolism.

Incorporate HIIT Workouts

High-Intensity Interval Training (HIIT) can keep your metabolism elevated for up to 48 hours after your workout. It also burns 25–30% more calories than steady-state cardio and increases human growth hormone production by 450% within 24 hours.

Try this quick HIIT routine:

• 20 seconds of maximum effort
• 40 seconds of rest
• Repeat 8–10 times
• Total time: 10–15 minutes

Some effective HIIT exercises include:

• Mountain climbers
• Burpees
• Jump squats
• High knees
• Jumping jacks

Consistency is key to seeing results from these metabolic-boosting workouts.

Stick to a Regular Schedule

Research shows that after six weeks of consistent strength training, metabolic rates start to increase measurably. To optimize your metabolism, aim for:

• 2–3 strength training sessions per week
• 2 HIIT workouts per week
• At least one rest day between intense sessions
• 30–45 minutes per workout

As you build endurance and strength, gradually increase the intensity and frequency of your sessions.

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Daily Habits That Improve Metabolism

Your daily choices can have a big impact on how your body processes energy. Small, consistent changes to your habits can make a noticeable difference in boosting your metabolism alongside diet and exercise.

Get 7-8 Hours of Sleep

Sleep plays a key role in controlling hunger and fullness hormones, leptin and ghrelin. But many Americans fall short. A 2008 poll revealed that adults average only 6 hours and 40 minutes of sleep on weekdays - almost two hours less than the 8.5 hours recorded in 1960. Sleep deprivation doesn't just leave you tired; it can lower peak leptin levels by 26%, which is comparable to the effects of three days of strict dieting.

"Given the evidence, sleep curtailment appears to be an important, yet modifiable, risk factor for the metabolic syndrome, diabetes and obesity." - Eve Van Cauter, Karine Spiegel, Esra Tasali, Rachel Leproult

Drink Enough Water Daily

Staying hydrated is crucial for keeping your metabolism running efficiently. According to the U.S. National Academies, here's how much water you should aim for each day:

Gender	Daily Water Intake
Women	11.5 cups (2.7 liters)
Men	15.5 cups (3.7 liters)

Drinking 68 ounces (2 liters) of water a day can increase energy expenditure by about 23 calories. In one study, participants who drank 17 ounces of water before meals lost 44% more weight over 12 weeks compared to those who didn’t.

Reduce Daily Stress

Chronic stress raises cortisol levels, which can disrupt your metabolism. In 2021, over 40% of people worldwide reported feeling stressed. Here are a few simple ways to manage stress:

• Take short breaks: Just five minutes of deep breathing can improve your mood and reduce stress.
• Physical touch: A 20-second hug can activate calming responses in your nervous system.
• Get outside: Spending time in nature lowers cortisol levels.
• Move your body: Even 10 minutes of light exercise can lift your mood.

"Physical activity is, at a population level, the most efficient way to complete leftover stress cycles." - Amelia Nagoski, Co-author of "Burnout: The Secret to Unlocking the Stress Cycle"

Incorporate these habits into your daily routine to support your metabolism. Small, consistent actions can add up to big changes over time.

Track Your Progress

Keeping an eye on your metabolic health can help you stay motivated and make informed adjustments to your habits. Only 6.8% of American adults meet the criteria for metabolic health, so tracking key health indicators is essential.

Check Your Health Markers

During your annual physical, monitor these important health markers:

Health Marker	Target Range
Fasting Glucose	Under 100 mg/dL
Triglycerides	Under 150 mg/dL
HDL Cholesterol	Above 50 mg/dL (women), Above 40 mg/dL (men)
Blood Pressure	120/80
Waist Circumference	Under 35 inches (women), Under 40 inches (men)

"Metabolic syndrome is the underlying disease that leads to weight gain, inflammation, and slowed metabolism, which lead to poor health." - Dr. Danhua Xiao, Metabolic Specialist at Atlantic Health System

In addition to these markers, pay attention to daily changes in your energy levels, sleep quality, and how your clothes fit. Use a flexible measuring tape to check your waist circumference once a month.

These metrics can help guide your daily health improvements.

Use Ember's AI Coaching

Ember's AI coaching provides ongoing support and personalized guidance to help improve your metabolism. Here’s what the platform offers:

• Personalized feedback on your food and workout photos
• Coaching styles that adjust to your preferences
• Daily check-ins to monitor your progress
• Text support whenever you need assistance

"I built Ember for myself, my family, and my patients - because weight loss isn't just about knowing what to do, it's about having someone in your corner." - Brian Yun, MD

Incorporate these tools into a structured routine for better results.

Create Daily Routines

Building consistent habits is key to improving your metabolic health. Focus on these daily practices:

Morning Routine

• Measure key markers like weight and waist circumference
• Take monthly progress photos
• Schedule your daily Ember check-in call
• Plan your meals and workouts for the day

Evening Check-in

• Log your water intake
• Review your activity levels
• Reflect on your energy and mood
• Send meal photos for feedback

These routines can help you stay on track and make steady progress.

Conclusion: Start Small, See Results

You don't need drastic changes to improve your metabolic health. Research suggests that habits make up about 40% of our daily actions, so small, steady steps can lead to lasting results.

Here are a few simple strategies to get started:

• Take a 10-20 minute walk after meals to help manage glucose levels.
• Drink 8 glasses of water daily to support your metabolism.
• Set up a dedicated space at home for exercise.
• Practice mindful eating to stay aware of your food choices.
• Aim for 7-8 hours of quality sleep each night.

"The goal is to make sustainable changes so you can improve your metabolic health over time." - Pam Bede, MS, RD, nutritionist and senior manager of medical affairs, Abbott

The key is consistency, not perfection. Following the 80/20 rule can help you stay balanced - stick to your healthy habits 80% of the time while allowing some flexibility for the other 20%. This approach helps you avoid burnout and keeps you on track for the long haul.

"Building sustainable habits around exercise, mindfulness, proper nutrition, and healthy sleep habits can help you reach your wellness goals over time." - Mia Dige, Lumen metabolic health coach

If you slip up, don't stress. Missing a habit once won't derail your progress. What’s important is bouncing back and keeping up the momentum with small, consistent improvements.

Ember’s daily check-ins and progress tracking tools can help you stay accountable and celebrate your achievements. By focusing on steady progress and practical changes, you'll create a solid foundation for better metabolic health over time.

FAQs

How does when I eat affect my metabolism and overall health?

The timing of your meals plays a key role in regulating your metabolism and overall well-being. Your body’s internal clock, or circadian rhythm, works closely with metabolic processes, and eating at consistent times helps keep this system in sync. Research shows that eating earlier in the day, such as having breakfast and dinner earlier, can improve blood sugar levels and support better energy use.

On the other hand, eating late at night or at irregular times can disrupt your circadian rhythm, potentially increasing the risk of metabolic issues like weight gain or insulin resistance. Aligning your meals with your natural body clock can promote healthier digestion, energy levels, and long-term metabolic health. For example, try sticking to regular meal times and avoid late-night snacking to give your body a better chance to reset and recover.

What are some easy ways to add protein and fiber to every meal?

Adding protein and fiber to your meals is simpler than you might think. For protein, include foods like chicken, fish, eggs, Greek yogurt, tofu, beans, or lentils. For fiber, opt for veggies, fruits, whole grains, nuts, seeds, or legumes.

For example, you could start your day with oatmeal topped with nuts and berries, enjoy a salad with grilled chicken and a variety of colorful veggies for lunch, and have a hearty dinner with baked salmon, roasted sweet potatoes, and steamed broccoli. Small, intentional choices like these can make a big difference in supporting your metabolism and overall health.

How can I manage stress to support a healthy metabolism?

Managing stress is crucial for maintaining a healthy metabolism, as chronic stress can increase cortisol levels, which may disrupt metabolic processes. Here are some practical steps to help:

• Practice mindfulness or meditation: Even a few minutes a day can help lower cortisol and improve overall well-being.
• Get regular physical activity: Moderate exercises like walking or yoga can reduce stress and support metabolic health.
• Prioritize quality sleep: Aim for 7-9 hours each night by sticking to a consistent sleep schedule and creating a calming bedtime routine.
• Eat a balanced diet: Focus on whole foods, including lean proteins, healthy fats, and fiber, while limiting caffeine and sugary snacks.

Building these habits into your daily routine can help you manage stress effectively and keep your metabolism functioning at its best.