Most people think of exercise and diet when it comes to boosting metabolism. While those are crucial factors, some unexpected habits can also rev up your metabolic rate. Here are five surprising ways to increase your metabolism naturally:

1. Fish Oil: The Omega-3 Metabolism Booster

Fish oil, rich in omega-3 fatty acids, offers more than just heart health benefits—it can actually help increase your metabolic rate and build lean muscle mass. Research has shown that consuming 3 grams of fish oil daily can increase metabolic rate by up to 4% while also enhancing the body’s ability to utilize fat for energy. Omega-3 fatty acids improve insulin sensitivity, which helps regulate blood sugar levels and prevents metabolic slowdowns. Additionally, fish oil reduces inflammation, often linked to metabolic disorders. We recommend Orthomega, a high-quality fish oil supplement. Click here for more information.

2. Take a Nap

Lack of sleep is a well-known culprit behind weight gain and sluggish metabolism. Sleep deprivation disrupts hormones like insulin, cortisol, and ghrelin, which regulate hunger and fat storage. Chronic sleep deprivation has even been linked to an increased risk of type II diabetes due to insulin resistance. Sleeping in sync with your body’s circadian rhythm and incorporating short naps can support metabolic efficiency. Even a 20-minute power nap can lower cortisol levels and help maintain a healthy metabolism.

3. Turn Down the Thermostat

Keeping your room cool while you sleep or working in a slightly colder environment can actually increase metabolism. Exposure to cooler temperatures activates brown adipose tissue (BAT), also known as brown fat. Unlike white fat, which stores energy, brown fat burns calories to generate heat. Studies show that sleeping in a 66°F (19°C) room can increase BAT activity and calorie expenditure, aiding in weight management.

4. Green Tea and the Thermic Effect of Food

Green tea is a powerhouse when it comes to metabolism. It contains catechins, which enhance fat oxidation and thermogenesis—the body's process of producing heat and burning calories. According to research on the thermic effect of food (TEF), certain foods require more energy to digest, absorb, and metabolize. Green tea has been shown to increase TEF, helping the body burn more calories even at rest. The caffeine and catechins in green tea work together to enhance calorie burning by approximately 4-5% over 24 hours, making it an excellent metabolism-boosting beverage.

5. Hydration and the Power of Cold Water

Water is essential for every metabolic function in the body, and drinking cold water offers an additional metabolic advantage. The body must expend energy to heat the water to body temperature, temporarily increasing calorie expenditure. Research suggests that drinking 500 mL (about 17 ounces) of cold water can boost metabolic rate by 30% for up to an hour. Proper hydration also supports digestion and nutrient absorption, both critical for maintaining an efficient metabolism.

Final Thoughts

Increasing metabolism doesn’t always require intense exercise or extreme dieting. Incorporating simple habits like taking fish oil, prioritizing sleep, keeping your environment cool, drinking green tea, and staying well-hydrated can naturally enhance metabolic function. By understanding how these factors influence calorie burning and energy expenditure, you can make small changes that yield big metabolic benefits. Start incorporating these strategies today and give your metabolism the boost it needs!

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.