How to Increase Your Metabolism

Dave_BettyeJo_logoTo increase your metabolism, research suggests two main approaches.

The first approach is based upon your activity level and the second is dependent upon your diet.

From the activity level perspective, research shows that engaging in high-intensity, short-duration activities helps increase metabolism.  High-intensity, short-duration activities include interval training, sprinting, and heavy resistance training.


This type of high intensity training has been shown to increase lean muscle mass and promote the increase of natural hormones like testosterone, and human growth hormone that help stimulate your metabolism.

As an example, to help some of my clients increase their metabolic rate (metabolism), I integrate some heavy resistance training into their fitness programs with high-intensity short-duration sprints on the elliptical trainer about 2-3 times a week with at least 1 day of rest in between sessions.

From the diet perspective, nutritional science shows that increasing your metabolism can be enhanced when you consume the right amount lean protein at certain times during the day. The natural occurrence of elevating your metabolism with the proper diet comes in part from the scientific knowledge that protein has nitrogen, a unique element not contained in the other macronutrients (carbohydrates and fats).

Because it has nitrogen, protein requires energy to be utilized by the body to break it down, digest it and absorb it.  Consequently, the ingestion of protein sources provided in Y.E.S.-Your Eating Solution© increase your metabolism more than carbohydrates and fats.  Therefore, by consuming the right types of foods throughout the day that contain the right types of protein sources, your body naturally uses more energy over time to break down, digest, and absorb protein, stabilize your blood sugar and increase your metabolism.

Another dietary means that I’d like to mention is cayenne pepper. Cayenne pepper may be used in a variety of ways for both cooking and medicinal purposes.

There are a number of ways you can incorporate cayenne pepper into your health program to raise your metabolism. For example, spicy peppers, which include cayenne peppers, cause the body temperature to rise. When the body temperature rises, it needs to be cooled.  In the cooling process, your body burns more calories, which is a natural means of increasing your metabolism.

Thank you for reading and best of health and happiness to you!

About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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