Your metabolism is the engine that powers your body—converting the food you eat into energy to support essential body functions like breathing, digestion and even managing hormone levels. Maintaining a healthy metabolism is crucial for overall well-being and for preventing chronic conditions like diabetes or heart disease.
While factors like age, sex and muscle mass play a significant role on your metabolism, research shows that simple daily habits can have an impact on metabolic health.
Understanding your metabolism
Your metabolism is the life force of all your body’s energy, turning what you eat into the fuel to support vital functions including heart rate, brain function and breathing.
Several factors can affect your metabolism, including:
- Age: As you lose muscle with age, your metabolism generally begins to slow down
- Sex: Since men tend to have more muscle mass, larger bones and less body fat, their metabolism is usually faster
- Muscle mass: You need more energy (i.e., calories) to build and maintain muscle than fat. The more muscle mass you have, the faster your metabolism typically is
- Genetics: Inherited metabolic disorders can affect how your body processes certain nutrients or enzymes (e.g., Gaucher disease, hemochromatosis, Wilson’s disease). The genes you inherit can also affect your muscle size and muscle mass, which play a role in metabolism, too
- Physical activity: The more active you are, the more calories your body will burn, which contributes to less weight gain
- Smoking: Nicotine speeds up your metabolism; this is why weight gain could happen when you quit smoking. However, the negative health consequences of smoking (i.e., high blood pressure, cancer, heart and lung disease) are well-established. Labcorp OnDemand’s Comprehensive Metabolic Panel (CMP) Test measures essential components in your blood (including sugars, minerals, electrolytes, enzymes and waste products) that contribute to your overall health and provide information on the functioning status of your metabolism, liver and kidneys. When reviewed by your healthcare provider, a CMP test with a clinical examination can help detect health conditions like diabetes, kidney disease, liver inflammation or electrolyte imbalances.
Power up your metabolism through lifestyle habits
While you can’t change your genetics, you do have control over daily habits that can impact metabolic health.
Here are some practical tips to incorporate into your routine:
- Exercise regularly: Moving your body is one of the best ways to boost your metabolism. Aim for 150 minutes of moderate activity per week. Mix up cardio, strength training and flexibility exercises. It is recommended to include strength training at least two days a week to build more muscle mass
- Eat a nutrient-dense diet: Provide your body with quality fuel using whole, unprocessed foods like fruits, veggies, lean proteins, healthy fats and whole grains. Limit added sugars, refined carbs and trans fats, as these foods can increase your blood sugar
- Stay hydrated: Drinking enough water helps support metabolic functions. Carry a reusable bottle as a reminder to sip throughout the day. Herbal tea, along with fruits and vegetables with high water content, also contributes to hydration
- Get enough sleep: Lack of sleep may disrupt hormones in the body, leading to hunger and appetite and contributing to possible weight gain. Stick to a regular sleep-wake cycle and wind down before bed with relaxing rituals to support your body’s overnight repair. It is recommended for most adults to get around 7-8 hours of sleep
- Manage stress: Chronic stress increases cortisol and inflammatory markers, negatively impacting metabolism. Make time to decompress with exercise, meditation, hobbies or social connection
- Avoid smoking and excess alcohol intake: Alcoholic drinks contain empty calories and may slow your metabolism down, leading to potential weight gain. If you currently smoke or drink heavily, take steps to quit smoking or limit alcohol consumption with support from your healthcare provider
Small steps, big rewards
The great thing about lifestyle habits is that even modest improvements can make a difference, especially when healthy habits are maintained over time. Start by identifying one or two changes you can make today, and over time, your new rituals will become automatic—creating a snowball effect on your health. Be patient and focus on progress rather than perfection.
Remember: It’s never too late to make a change. Labcorp OnDemand’s Comprehensive Metabolic Panel (CMP) Test can give you insight on your metabolism, liver and kidney health.
