TL;DR: A metabolism reset is possible and can support healthy energy levels, weight, and overall health. Signs of a slow metabolism include fatigue, weight gain, cravings, and mood changes. You can support a healthy metabolism by exercising regularly, eating protein with every meal, staying hydrated, and creating moments of calm and relaxation. Patience is key, as it may take weeks to see results. Nutrients like B vitamins, D, and magnesium support a healthy metabolism. Seeking Health’s metabolism support supplements contain many essential vitamins and minerals to support your healthcare journey. However, always consult your healthcare professional before significantly changing your diet or lifestyle.†
What Are the Signs of a Slow Metabolism?
A slow metabolism can make it harder for your body to burn calories and manage weight. If you think you might have a sluggish metabolism, there are several signs to look out for. These signs can affect how you feel and look, and they might explain why you're having trouble losing weight even when you're eating healthy and exercising.
Here are some common signs of a slow metabolism:
- Constantly feeling tired, even after a good night's sleep
- Gaining weight quickly or having trouble losing weight
- Craving sugary and fatty foods often
- Feeling cold more than other people
- Having dry skin, brittle nails, or thinning hair
- Feeling bloated or having digestive issues
- Experiencing mood swings or a low mood
- Having a lower body temperature than normal
If you notice several of these signs, it might be a good idea to talk to your healthcare professional. They can help you determine if you really have a slow metabolism and suggest ways to support a healthy one, like changing your diet or exercise routine.
Is It Possible to Change Your Metabolism?
Yes, it is possible to change your metabolism. Your metabolism is like your body's engine; you can make it work faster or slower. Exercise is one of the best ways to support your metabolism. When you do regular exercise, especially strength training, your body burns more calories even when you're resting.1 This happens because exercise helps build muscle, and muscle uses more energy than fat.
Eating habits can also affect your metabolism. For example, drinking coffee or green tea can support a healthy metabolism.2 However, it's essential to know that crash diets, extreme metabolic reset diets, or eating very little can slow your metabolism.3 The key is to balance healthy eating and regular exercise to keep your metabolism working well. Remember, changes to your metabolism don't happen overnight—it takes time and consistent effort to see results.
How Do You Reset Your Metabolism?
Changing your diet and lifestyle can help reset your metabolism and support how efficiently your body burns calories.
There are several things you can do to support a healthy metabolism:
- Eat at regular times: Try to have your meals within a 10-hour window each day.4
- Exercise regularly: Include both strength training and cardio in your routine.
- Get enough sleep: Aim for 7-8 hours each night to help your body recover.5
- Eat protein with every meal: Protein helps build muscle, which burns more calories.6
- Don't skip meals: Eating regularly keeps your metabolism running smoothly.
- Stay hydrated: Drink plenty of water throughout the day.
- Try intermittent fasting: This can help improve your body's ability to burn fat.7,8
- Eat more whole foods: Focus on fruits, vegetables, and lean proteins.
- Support feelings of relaxation and calm: Constantly feeling agitated can slow your metabolism.
- Be patient: Changes to your metabolism take time, so stick with these habits for several weeks to see results.
Remember, it's always a good idea to talk to your healthcare professional before making big changes to your diet or exercise routine, especially if you have any health concerns.
How Long Does It Take To Reset Your Metabolism?
Resetting your metabolism doesn't happen overnight, but it can be done with patience and effort. After making lifestyle changes, it can take about eight weeks to see significant changes in your metabolism.9 During this time, your body adjusts to new eating patterns and exercise habits.
It's important to remember that everyone's body is different, so the exact time it takes to reset your metabolism can vary from person to person. Consistently adhering to healthy habits is key to seeing long-lasting changes in your metabolism.
What Nutrients Support a Healthy Metabolism?
Several vitamins and minerals are essential in supporting a healthy metabolism, which helps your body turn food into energy and maintain other vital functions.10†
- B vitamins: These help support energy production from food and are essential for supporting healthy brain function.
- Vitamin C: Found in high concentrations in the brain, it's involved in many body processes and supports cell health.
- Vitamin D: Supports healthy bones, teeth, immune system function, and overall health.
- Iron: Supports oxygen transport in your blood and energy production in your cells.
- Magnesium: Supports energy production and healthy muscle function.
- Zinc: Helps support normal taste perception and many healthy chemical reactions in your body.
- Calcium: Supports healthy bones and teeth, and the normal regulation of various body functions.11
Remember, a balanced diet is the best way to get these nutrients, but sometimes supplements might be helpful, especially if you’re an athlete or have a restricted diet.†
Seeking Health Metabolism Supplements
Feed your metabolism the right balance of nutrients in addition to a healthy diet with metabolism supplements from Seeking Health! Our supplements support a healthy metabolism so your body can turn food into energy efficiently for everything you do, from breathing and sleeping to exercising and working. Support a lifetime of wellness and metabolic well-being!†
Optimal Electrolyte provides the hydration support you need as the foundation of well-being. Its Hydration Blend with key ingredients for hydration support includes minerals like magnesium and potassium, niacin, and PeakATP® to support you during any daily activities and recovery from fatigue on the days you push your body to the limit.†
B Complex Plus is a potent vitamin B complex supplement. It provides active forms of the 8 essential B vitamins plus choline for additional methylation support. B Complex Plus is an excellent option if you’re looking for a high-strength, one-a-day B complex dietary supplement with over 100% of the daily value of these essential B vitamins.†
Optimal Magnesium is ideal for those seeking the health benefits of magnesium from two different types of magnesium in one easy-to-take capsule. Each serving provides 150 mg of magnesium in the superior lysinate-glycinate and malate forms. While magnesium itself supports healthy energy levels, it also supports relaxation. By downregulating NMDA receptors in the brain, magnesium helps to support calm mood and focus.†
Vitamin D3 Drops provide a potent 50 mcg (2,000 IU) dose of the active form of vitamin D3 per single droplet. Vitamin D3 is considered the superior form of vitamin D. It is essential for healthy immune function, brain health, and a positive mood. Vitamin D is also needed for calcium absorption to support healthy bones, muscles, and cardiovascular function.†
The Bottom Line
A metabolic reset takes time and effort, but it can be done. Knowing the signs of a slow metabolism can help you make changes, like exercising more, eating balanced meals, drinking enough water, and finding peace and calm daily. It’s essential to build healthy habits and stick with them since lasting results don’t happen overnight. While supplements and specific nutrients can help—like those from Seeking Health—living a healthy lifestyle overall is the best way to support a healthy metabolism. Talk to your healthcare professional to create a plan that works for you. You can help your metabolism and overall good health with patience and consistency.†
References:
- https://pubmed.ncbi.nlm.nih.gov/33955140/
- https://pubmed.ncbi.nlm.nih.gov/21951331/
- https://pubmed.ncbi.nlm.nih.gov/30666989/
- https://pubmed.ncbi.nlm.nih.gov/31813351/
- https://pubmed.ncbi.nlm.nih.gov/20811596/
- https://pubmed.ncbi.nlm.nih.gov/23805405/
- https://pubmed.ncbi.nlm.nih.gov/35276989/
- https://pubmed.ncbi.nlm.nih.gov/35276989/
- https://pubmed.ncbi.nlm.nih.gov/31118723/
- https://pubmed.ncbi.nlm.nih.gov/31963141/
- https://pubmed.ncbi.nlm.nih.gov/17593855/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.