Some of the most complex physiological goals in our everyday life are to maintain robust energy and support a healthy metabolic rate. Our metabolism is the sum of all biochemical reaction that covert food and oxygen into energy that our body utilises for various processes. It underpins everything from cellular function to whole-body energy balance. Indeed, genetics set a baseline for metabolic rate, but lifestyle habits play a huge role in influencing how efficiently energy is produced and utilised by the body (Restivo 2024).
In the article, we will explore which are one of the best science-based habits to boost energy and metabolism.
Habits to Boost Energy and Metabolsim
Get adequate sleep aligning your circadian rhythm
Sleep is not only about rest. It is actually a period of intense metabolic regulation. Hormones that govern appetite, such as leptin and ghrelin, glucose metabolism and energy expenditure are closely linked to sleep quality and duration. Chronic sleep deprivation disrupts these regulatory systems which can lead to impaired glucose tolerance, increased appetite and fatigue (Sharma and Kavuru 2010).
Habit tips:
- Aim for consistent sleep schedules
- Create a dark, cool sleeping environment
- Avoid screens and intense stimulation before bedtime as much as possible
Regular physical activity
Physical activity triggers metabolic adaptations that increase energy expenditure both during and after activity. Aerobic physical activity can raise calorie burn while strength training increases lean muscle mass which is metabolically active and it elevates resting metabolic rate.
Habit tips:
- Include both aerobic and strength exercises 3-5 times a week
- Break long periods of sitting with short walks, stretches or just some light movement.
Regular and balanced meals
Consistent meal timing helps stabilise blood sugar levels and avoids energy dips. Regular breakfast habits, for example, are associated with improved metabolic profiles and may reduce risk factors for obesity/overweight and metabolic syndrome (Li eta l. 2021)
Habit tips:
· Include high-quality protein in every meal to increase the thermic effect of food and support muscle growth or maintenance (LeWine 2024).
· Time your meals to align with your body’s circadian rhythms or the so called “chrononutrition”, which can optimise nutrient utilisation and metabolic balance.
Hydration and micronutrients
Even mild dehydration can slow down metabolic processes and lead to tiredness. Water is essential for nutrient transport, cellular reactions and oxygen delivery which are the core building blocks of energy production (LeWine 2024).
Additionally, there are ways to support cellular energy pathways with key cofactors such as NAD+ and Coenzyme Q10. These may further bolster energy metabolism at the biochemical level. For instance, products that aim to support NAD+ levels and/or mitochondrial function may complement lifestyle habits. One such example is Bionutrica Decod NAD+, which is formulated to support cellular energy and metabolic processes. Moreover, Bionutrica CoQ10 300mg can also be of interest due to the role of CoQ10 in mitochondrial ATP production. Bear in mind, that any supplements should aways be considered alongside lifestyle changes and should be approved by a healthcare practitioner.
Manage stress and support hormones
Chronic stress levels elevate cortisol (the stress hormone) which can interfere with energy regulation and fat metabolism. In order to improve both energy and metabolic outcomes, it is advisable to incorporate some stress-reducing practices (LeWine 2024). These can be:
- Mindfulness
- Meditation
- Structured breathing
- Light yoga
Maintain muscle mass and metabolic resilience
Maintaining lean muscle mass is one of the most effective ways to support a higher metabolic rate since muscles are metabolically active. Muscle tissue requires a lot of energy to be maintained at rest compared to fat tissue. This means that people which greater muscle mass tend to burn more calories at rest throughout the day compared to people with greater fat tissue (McPherron et al. 2013).
Best tip to Enhance Your Metabolsim
Include progressive resistance training 2-3 times a week
Ensure adequate protein intake to support muscle growth, maintenance and repair.
Time-restricted eating
There is emerging research about feeding patters and it suggests that time-restricted eating or intermittent fasting can contribute to improved metabolic flexibility and fat metabolism by shifting the body between fuel sources throughout the 24 hours. Research continues to evolve and for now, these patterns seem that they may benefit metabolic health in some individuals when implemented safely with nutrient balance in mind.
Conclusion
Supporting energy and metabolic flexibility is multifaceted. Quality sleep, balanced nutritional intake with regular meals through the day, hydration, exercise and stress management can all contribute to how effectively the body produces and utilises energy.
Habits built around consistency, not extremes, tend to yield the most sustainable results. Combining behavioural foundations with targeted supplementation (when appropriate and discussed with a professional) may provide additional metabolic support which can foster resilience and vitality long-term.
Reference Links
Harvard Health Publishing (n.d.) Can you increase your metabolism? Available at: https://www.health.harvard.edu/nutrition/can-you-increase-your-metabolism (Accessed: 12 December 2025).
Knutson, K.L., Spiegel, K., Penev, P. and Van Cauter, E. (2007) ‘The metabolic consequences of sleep deprivation’, Sleep Medicine Reviews, 11(3), pp. 163–178. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2929498/ (Accessed: 12 December 2025).
Baylor Scott & White Health (n.d.) How to increase metabolism naturally. Available at: https://www.bswhealth.com/blog/how-to-increase-metabolism-naturally (Accessed: 12 December 2025).
Healthline (n.d.) 10 ways to boost metabolism. Available at: https://www.healthline.com/nutrition/10-ways-to-boost-metabolism (Accessed: 12 December 2025).
Jakubowicz, D., Barnea, M., Wainstein, J. and Froy, O. (2013) ‘High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women’, Obesity, 21(12), pp. 2504–2512. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8568444/ (Accessed: 12 December 2025).
Harvard Health Publishing (n.d.) The truth about metabolism. Available at: https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism (Accessed: 12 December 2025).
Harvard Health Publishing (n.d.) 9 tips to boost your energy naturally. Available at: https://www.health.harvard.edu/healthbeat/9-tips-to-boost-your-energy-naturally (Accessed: 12 December 2025).
Wolfe, R.R. (2006) ‘The underappreciated role of muscle in health and disease’, The American Journal of Clinical Nutrition, 84(3), pp. 475–482. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3661116/ (Accessed: 12 December 2025)
