You may think of metabolism as the reason someone stays slim or gains weight. But it is much more than that. Your metabolism powers your entire body every single day.
Metabolism gives you energy, helps balance your mood and influences how your body ages. And while you can’t control all aspects of it, small changes in how you eat, sleep, move and manage stress can help keep your metabolism working well.
If you’re feeling tired more often, noticing changes in your weight or looking for ways to stay strong as you get older, it may be time to take a closer look at your metabolism.
We spoke with Rebecca Rosenberg, DO, an endocrinologist and metabolic medicine specialist with Banner Health, to learn more about metabolism and steps you can take to support your body as you age.
What is metabolism and why does it matter?
Metabolism is how your body turns food into energy. That energy powers everything — breathing, thinking, walking, digesting and sleeping. This constant calorie burning, even when resting, is called your basal metabolic rate (BMR).
But metabolism also goes beyond burning calories.
“When we talk about metabolism in medicine or endocrinology, we’re talking about more than just calorie burning,” Dr. Rosenberg said. “It includes how your body breaks down food into nutrients and manages energy use and storage. That balance supports overall health.”
In other words, when your metabolism runs smoothly, you feel your best. When it’s off, it can impact your whole body and well-being.
What affects your metabolism?
Several factors influence how your metabolism works, including:
- Age: Your metabolism naturally slows as you get older.
- Muscle mass: Muscle burns more calories than fat, even at rest.
- Hormones: Thyroid issues and other conditions can affect how your body uses energy.
- Lifestyle: What you eat, how you sleep, your stress levels and how active you are all matter.
Why does metabolic health matters for energy and mood?
Have you ever skipped a meal or gone on a strict diet and felt sluggish or moody (hangry)? When your metabolism isn’t balanced, it can affect how you feel day to day.
“When energy intake and output are off — especially if you're burning way more than you're eating — you may feel tired or moody,” Dr. Rosenberg said. “While the research is still growing, diets high in processed foods are also linked to low energy levels.”
Sleep plays a role here, too.
“There’s a strong connection between metabolism and sleep,” Dr. Rosenberg said. “When you’re sleep-deprived, your body doesn’t burn calories the same way and may even use different fuel sources. That can affect how you feel, how you function and how your body stores fat.”
Metabolism and aging: What to expect
As you age, your body naturally burns fewer calories.
“Metabolism slows in all people as we age,” Dr. Rosenberg said. “It’s not something we can control completely, but we can take steps to lessen the impact.”
How to boost your metabolism naturally
Supporting your metabolism doesn’t mean going on a diet or taking supplements. It means giving your body what it needs to work efficiently.
1. Eat balanced, nourishing meals
Your body needs steady fuel. Skipping meals or eating too little can slow your metabolism.
Instead:
- Get enough protein: Eat lean proteins like chicken, beans, eggs and tofu to help maintain muscle.
- Choose fiber-rich foods: Whole grains, fresh fruits and vegetables help with digestion and support gut health.
- Don’t skip healthy fats: Nuts, seeds, olive oil and avocado help balance hormones and support brain function.
- Stay hydrated: Water helps your body process calories and remove waste. Even mild dehydration can slow metabolism.
- Limit processed foods: Processed foods, particularly those high in added sugars or refined grains, can cause blood sugar spikes and crashes. This can lead to insulin resistance and metabolic syndrome.
“Maintaining a healthy calorie balance — not too much, not too little — is important,” Dr. Rosenberg said. “If you desire to lose weight, do so at a healthy rate, about 0.5 to 2 pounds per week, to avoid drastic changes in metabolism.”
Talk to your health care provider before starting a weight loss journey.
2. Prioritize sleep
Poor sleep can affect metabolism, appetite and even insulin resistance. When the body stops responding to insulin properly, it becomes harder to regulate blood sugar and store energy.
Try to:
- Stick to a consistent bedtime
- Avoid screens before bed
- Create a dark, cool sleep space
- Talk to your provider if you snore or feel tired even after a good night’s rest
- Use a CPAP if sleep apnea is diagnosed
“Sleep apnea and poor sleep hygiene can slow metabolism,” Dr. Rosenberg said. “Getting checked out by your health care provider or a sleep specialist can make a difference.”
3. Build muscle with strength exercises
Muscle tissue burns more calories than fat, even when you’re resting. As you age, keeping and building muscle supports metabolism and energy.
You can boost your metabolism naturally by:
- Lifting weights or using resistance bands
- Doing bodyweight exercises like squats or pushups
- Trying high-intensity interval training (HIIT)
- Taking short movement breaks during your workday – stand, stretch or walk
4. Manage stress
Chronic stress increases cortisol, a hormone that can affect metabolism and cause weight gain — especially around the belly.
Try:
- Deep breathing
- Short walks
- Journaling and meditation
- Talking to a friend or therapist
5. Fuel your body with key nutrients
Certain vitamins and minerals help your body turn food into energy and support overall metabolic health. These include:
- B vitamins: Help your body convert carbs, fats and proteins into energy
- Magnesium: Supports muscle function, blood sugar control and energy production
- CoQ10: A natural compound that helps cells make energy
You can get many of these nutrients from food. Sometimes, your health care provider may recommend supplements — especially if you’re low in energy or showing signs of slow metabolism.
Always talk with your provider before starting any new vitamins or supplements.
Signs I have a slow metabolism
Could your metabolism use a boost? Here are some signs of slow metabolism to watch for:
- Feeling tired all the time or having low energy
- Trouble losing or gaining weight
- Mood changes like anxiety or sadness
- Feeling cold often
- Brain fog or trouble concentrating
- Sleep problems or snoring
- Changes in heart rate
- Irregular bowel movements (not pooping daily)
- Frequent sugar cravings
“If you notice sudden weight changes without trying or symptoms that concern you, talk to your health care provider,” Dr. Rosenberg said. “There may be underlying issues like a thyroid imbalance or something more serious.”
Takeaway
You don’t need to overhaul your life to feel better. Simple changes can go a long way to support your metabolic health.
And remember, it’s not just about weight. A healthy metabolism helps you feel more energized, sleep better, think more clearly and stay strong as you age.
If you’re concerned about your metabolism or want to feel your best, we’re here to help. Talk with a Banner Health specialist to create a plan that works for your body and lifestyle.
