One of the most common questions I get from other women revolves around how to boost metabolism or, more specifically, if there is a certain “metabolism booster” I recommend using to get a fast metabolism.
While we often think of metabolism only in regards to calorie-burning, I’ve come to consider metabolism in a much broader way: whole-body metabolism, which includes hormonal metabolism, immune system metabolism, brain metabolism, and so much more. Thinking of your metabolism in this way truly helps to set you up for optimal wellness in every area of health.
So, with this in mind, I’d like to share with you what qualifies as a good metabolism booster for women and then review my top recommendations for whole-body metabolism, from activities and foods to boost metabolism to my favorite metabolism booster supplements—all in an effort to get you closer to whole-body health.
What Is a Good Metabolism Booster?
As I shared in my book High Fiber Keto, I once thought I knew everything I needed to know about metabolism and what constituted a good metabolism booster. I was wrong.
Metabolism isn’t simply about how effectively your body burns calories or fat. Instead, metabolism is a systemic energy system responsible for sustaining life. That means that every single process in your body—including every hormone and even every breath you take—is only possible because your metabolism is functioning.
Metabolism is often tied to diet because the very things you eat and drink turn into energy to keep your body functioning. But whole-body metabolism means having a systemic approach that includes energy but doesn’t stop at energy. Instead, it’s the ability for all your systems to work together to ensure the things we value most, such as health, energy, and overall well-being, can be addressed through a systemic approach.
Now, weight is still a main concern for many women, and I truly believe that we can address weight by supporting whole-body metabolism. So, if you find yourself wondering how you can boost your metabolism for fat loss, focusing on whole-body metabolism is still the answer for you. Here’s why: When your metabolism isn’t functioning properly, you’re at risk of developing metabolic syndrome, which is a collection of three or more of the following five risk factors:
- High blood pressure
- High blood sugar
- Excess fat around the waist
- High triglycerides
- Low levels of HDL
As you can see, looking for a metabolism booster that supports whole-body metabolism will still support your efforts to decrease excess fat, especially in your midsection. But a good metabolism booster will also support your overall health by supporting healthy blood pressure levels, healthy blood sugar levels, and healthy cardiovascular health.
By equally prioritizing the need to address each of these risk factors, you can more effectively increase your metabolism from every aspect possible and bring your body to its full potential.
Now, let’s dive into some of the specifics, including the best activities, supplements, and foods to boost metabolism.
Top Metabolism Boosting Foods
Here are some of my top-recommended metabolism booster foods. These foods are based on a high fiber keto diet, which I’ve found to be most effective dietary natural metabolism booster.
1. MCT oil
MCT oil is a wonderful fat and metabolism booster that can easily be added to hot beverages, smoothies and support a keto diet and ketosis. MCTs, or medium-chain triglycerides, are very unique fats that aren’t stored by the body but rather used as fuel. Particularly helpful for increasing energy, supporting satiety, and boosting brain function, MCTs are also known to support healthy weight management.
2. High-fiber foods
If you’re looking for how to boost metabolism, you’ll definitely want to add more fiber to your diet. Not only does it aid in balancing and supporting the microbiome, but it also supports healthy cholesterol levels, satiety, the metabolism of estrogen and other hormones, and more.
One challenge of a typical keto diet is making sure you get enough fiber, which is an indigestible carbohydrate, while still staying low enough in carbs to support ketosis. Eating high-fiber foods in conjunction with following a keto diet provides the benefits of fiber along with the benefits of keto, which is the best combination for metabolic support because it helps to boost your metabolic rate.
Some examples of high-fiber vegetables I love include asparagus, artichoke, collard greens, onions, garlic, Jerusalem artichoke, broccoli, cauliflower, burdock root, chicory root, and zucchini. Meanwhile, you can also consume a variety of nuts and seeds, which are known to be high in fiber as well. Some of my favorites include chia seeds, flax seeds, pumpkin seeds, almonds, Brazil nuts, macadamia nuts, and more.
Top Metabolism Boosting Supplements
I’m a big supporter of incorporating metabolism booster supplements to support whole-body metabolism. Here are a few of my personal favorites.
The first in my list of metabolism booster supplements is the incredible compound berberine. A polyphenol derived from an assortment of herbs such as goldenseal, barberry, golden-thread, and Oregon grape, berberine is primarily known for its ability to help cool inflammation and support both metabolism and healthy blood sugar levels.
In case you’re wondering what boosts metabolism the most, I’ve found that it starts with balancing how your body processes sugar. Unfortunately, many of us have compromised our ability to process everyday sugar consumption, which can lead to insulin resistance. This is where berberine comes into the equation.
The enzyme 5' AMP-activated protein kinase, also known as AMPK, is a “metabolic master switch” that turns on metabolism and helps your body process sugar. Berberine has been scientifically shown to flip AMPK into action, turning on thermogenesis and becoming an effective metabolism booster.
If you’re looking to support your metabolic health, NAOMI Berberine may be just the metabolism booster you’re searching for!
2. Citrus bergamot
Some of my favorite foods that increase metabolism are citrus fruits, and citrus bergamot tops the list.
Here’s why: Citrus bergamot contains more antioxidant properties than any other citrus fruit in the world. As a result, they help to neutralize the free radicals that cause oxidative stress, which has been linked to everything from chronic inflammation to heart disease and even obesity and high blood sugar!
When considering whole-body metabolism, it’s very clear why citrus bergamot is a great complimentary metabolism booster to berberine. Not only does it help to cool inflammation by increasing inflammation-fighting agents, but it also supports autophagy and cardiovascular health, including a healthy HDL (good cholesterol) to triglyceride ratio and healthy blood sugar levels.
So, if you are looking to fine tune your metabolism and support a healthy cholesterol ratio and triglycerides, NAOMI Citrus Bergamot may be your preferred metabolism booster.
If you feel your metabolism is lagging as a result of the aging process, one of the best metabolism boosters for you may be resveratrol, which is a polyphenol found in certain plants and berries, including blueberries, blackberries, grapes, peanuts, and cocoa.
Resveratrol has been shown to help modulate the composition of the gut microbiota in a way that impacts central energy metabolism, which supports satiety and, ultimately, healthy weight management. But that’s not all—resveratrol has also been shown to support heart health and even to help cool inflammation, making it another great option for a whole-body metabolism booster that also supports healthy aging.
Resveratrol supplements are available in different concentrations that you can select based on your own personal needs, with NAOMI Organic Resveratrol ranging from 250 mg to 500 mg offerings.
The ancient spice saffron is a metabolism booster that I consider an absolute must-have for anyone going on the keto diet and will inevitably struggle with keeping carbs low. Coming from the crocus genus flower belonging to the iris family, saffron contains powerful bioactive compounds known to support satiety and help control hunger and cravings, which will aid your ability to maintain control over your food choices.
Now, saffron is usually a higher priced supplement due to the high volume of blossoms needed to get even a small amount. In fact, it takes an astounding 75,000 blossoms to harvest just one pound of saffron!
In regards to whole-body metabolism, saffron not only supports satiety but also helps with a wide range of health issues such as vision, anxiety, sleep, mood, and more.
Researchers believe these far-reaching benefits may be due to the antioxidant, anti-inflammatory, and neuro-protective properties in saffron—all stemming from its high concentration of carotenoids.
Saffron may also help reduce how much snacking you do throughout the day. And since it’s estimated that we get about 25 percent of our daily calories from snacks, that’s a huge deal when you’re looking to not only increase your metabolic rate but also support whole-body metabolism.
If you haven’t tried saffron before but you’re looking for a great metabolism booster, I want to encourage you to give NAOMI Saffron Hunger Control a try. It’s not only a great source of saffron, but it also includes spicefruit, which I’ll dive into next.
When I first read Dr. Julius Oben’s scientific papers on the extraordinary powers of spicefruit, I was astounded and traveled to the West African nation of Cameroon to meet with the scientists face to face.
The findings? According to his study, overweight individuals lost a substantial amount of weight and body fat and also supported their overall metabolic function, heart health, sleep, mood, and more simply by supplementing with spicefruit.
This metabolism booster truly encompassed practically everything I was looking for in a supplement to help fight metabolic syndrome, so I combined it with powerful adaptogens such as rhodiola and holy basil to support the body’s response to stress. The end result? NAOMI Spicefruit GloSlim + StressAdapt, which has the added benefit of supporting healthy cortisol levels for those concerned about metabolic syndrome. Plus, it’s known to boost metabolism while being free of stimulants, meaning it’s a supplement that can be easily taken daily.
Top Metabolism Boosting ActivitiesIf you’re curious about how to boost metabolism outside of food and supplements, exercise is a great place to turn. Here are some of the most effective activities for metabolic health:
- Lifting weights
- Yoga or other body weight-bearing workouts
- Walking (I recommend a minimum of 7,500 steps each day.)
If you need to start slower, simply standing more, such as when you’re watching TV or working, can be a great metabolism booster. Aim to stand for at least 1 to 2 minutes every 30 minutes, as sitting has been linked to an increased risk of poor metabolic function and even metabolic syndrome. Once you’re spending more time standing, increase your time from there and begin adding in some of the recommended activities above.
The Ultimate Plan to Boost Metabolism
If you’ve read this entire article in hopes that you would learn how to get a fast metabolism, take heart that implementing the advice above will go a long way in supporting your metabolic health.
But if you need a little more support, you’ll find a detailed 22-day plan specifically designed to support your metabolic health and serve as the ultimate metabolism booster in my book High Fiber Keto. It not only lays out exactly what to do to boost your metabolism but also provides dozens of recipes and additional resources created to set you up for success by taking out the guesswork. It’s the perfect blueprint for obtaining optimal metabolic health so you can feel—and look—your best!