In Detail
Metabolic rate is largely set by lean body mass, so the most reliable strategy for improving metabolism is preserving and building muscle. Resistance training 2 to 4 times per week, combined with adequate protein intake (commonly 0.8 to 1 gram per pound of target body weight), is foundational.
Sleep, often underestimated, has a measurable effect on metabolism. Chronic short sleep raises cortisol, impairs insulin sensitivity, and increases appetite. Most adults need 7 to 9 hours, and improving sleep quality often produces noticeable metabolic and energy gains.
Hormone optimization — addressing thyroid dysfunction, low testosterone, or the hormonal shifts of menopause — can be a meaningful additional lever when clinical evaluation supports it.