10 Ways to Boost Metabolism!


At Genesis, we’ve built a team of health and wellness professionals whose life’s work it is to help people like you feel better and live better. This edition of our blog includes content from our Metabolic Specialist/registered dietician, Heather Fitzgerald. Heather is passionate about helping clients unlock the key to not only weight loss but helping clients build a healthy body from the inside out. Many people think of their internal make-up as a given—something that can’t be changed. With the right information and a little guidance, you can make profound changes to your health by taking steps that might be simpler than you think! Here are Heather’s 10 tips for jumpstarting your metabolism.


10 Ways to Boost Metabolism!

By Heather Fitzgerald R.D.

Genesis Team Metabolic Specialist


Are you feeling stuck in making changes to your body? Have you hit a plateau with your weight loss endeavors?” Don’t despair!  Here are some things that you can do to jump-start your metabolism today!


Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. Here are some science-backed, proven ways to keep your body burning efficiently.



  1. Sleep!

Almost nodding off in line at Starbucks isn’t the only downside of not catching enough zzz’s. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism. In fact, chronic lack of sleep can cause you to GAIN a pound per week! Take a look at your sleep schedule and aim for no less than 7 hours of quality sleep per night.


  1. Drink Green Tea

Not only does this superfood pack an antioxidant-punch, researchers have found that it speeds up the metabolism as well. Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two).


  1. Amp Up Workout Intensity

Slow and steady may not always win the race. High-intensity interval training (HIIT), are quick bouts of intense exercise that can jumpstart metabolism and keep us burning calories long after the workout is over. Bottom line: Always change up your workout routine to challenge your body in different ways to help you achieve your goals faster!


  1. Don’t Skip Breakfast

It may be time to reconsider hitting snooze in favor of getting up to grab a quick bite before starting the day. Studies show the importance of quick-starting metabolism with breakfast. No appetite for a big breakfast? Snack on something small, like a bowl of Greek yogurt.


  1. Pump some Iron

The weight room isn’t only to bulk up or get lean. Lifting weights also helps speed resting metabolic rate, making those dumbbells your new best friends.  Muscle or lean mass needs energy and so the more muscle you have the more you can eat!


  1. Gulp Some H20

Drinking enough water is a simple way to speed up digestion and burn calories.  And if you’re active, you may need more than just those recommended eight glasses a day. Feeling fatigued?  Staying hydrated makes your body work less and keeps your energy and mood up!


  1. Spice Things Up

The next time a chicken breast is cooking up in the kitchen, add a dash of cayenne pepper. The heat from the pepper is thanks to capsaicin, which won’t just add a fiery kick—it could help boost metabolism too.


  1. Squeeze in some cardio

Hop on the bike and clock in some miles—one study found that 45 minutes on the bike helped to speed up metabolic rate for over 12 hours. Just adding in 20 minutes of cardio 3x a week can make a big difference in your weekly weight loss goals.


  1. Eat Wisely

Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate. Packing in protein has also been shown to boost metabolism, so choosing eggs over pancakes at the breakfast table can help you score a morning metabolism boost.


  1. Grab a Cup of Joe

This caffeinated morning beverage is not only a savior when it comes to pushing through a midterm paper or work meeting. A cup of coffee (or the caffeine in it) is absorbed into the bloodstream very quickly, speeding up heart rate and providing a metabolic boost that peaks at about three hours after drinking.  Keep it to 12 oz or less per day and no caffeine after 12pm, as it can interfere with your sleep because it takes a minimum of 6 hours to process caffeine out of the body.


For a deeper dive into lighting your metabolic fire, reach out to the Genesis team at concierge@genesisperformance.net to schedule a complimentary personalized health coaching session, either in-person or over the phone.


Check back with us often for more great information featured in our monthly blogs as well as our free digital downloads.

Jenna Dillon

Founder & CEO

Jenna is an Executive Coach committed to working with high performing individuals and companies who are up to exploring what they’re capable of achieving within their lives, careers, company culture and leadership. She is passionate about empowering her clients - standing with them and for them - so they have the tools to create extraordinary results.